Routines & Exercise Library

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StrongLifts Workout A

3 Exercises

Included Exercises:

Barbell Row

5x5 @ 30.00kg

Bench Press

5x5 @ 20.00kg

Deadlift

1x5 @ 40.00kg

Overhead Press

5x5 @ 20.00kg

Squat

5x5 @ 20.00kg

StrongLifts Workout B

3 Exercises

Included Exercises:

Barbell Row

5x5 @ 30.00kg

Bench Press

5x5 @ 20.00kg

Deadlift

1x5 @ 40.00kg

Overhead Press

5x5 @ 20.00kg

Squat

5x5 @ 20.00kg

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Popular Routine Presets

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StrongLifts 5x5

2 Routines

Classic 3-day beginner linear progression focusing on 5 core compound lifts.

Routines included:

Workout A (3 ex) Workout B (3 ex)

Push / Pull / Legs (PPL)

3 Routines

Popular 3-day or 6-day split targeting push muscles, pull muscles, and lower body.

Routines included:

Push Day (5 ex) Pull Day (5 ex) Legs Day (5 ex)

Greyskull LP (Phrak Variant)

2 Routines

Beginner linear progression routine featuring AMRAP (as many reps as possible) final sets.

Routines included:

Workout A (3 ex) Workout B (3 ex)

Madcow 5x5

3 Routines

Intermediate 3-day split with ramping sets to a top single or triple set.

Routines included:

Monday - Heavy (3 ex) Wednesday - Light (3 ex) Friday - Medium (3 ex)

GZCLP (Linear Progression)

4 Routines

4-day linear progression program structuring training into T1 (Heavy), T2 (Volume), and T3 (Accessories).

Routines included:

Day 1 (T1 Squat) (3 ex) Day 2 (T1 OHP) (3 ex) Day 3 (T1 Bench) (3 ex) Day 4 (T1 Deadlift) (3 ex)

Jacked & Tan 2.0 (GZCL)

4 Routines

Hypertrophy & strength 4-day split emphasizing rep maxes and high volume drop sets.

Routines included:

Day 1 - Chest & Biceps (4 ex) Day 2 - Legs (4 ex) Day 3 - Shoulders & Triceps (4 ex) Day 4 - Back & Rear Delts (4 ex)

nSuns 5/3/1 (4-Day LP)

4 Routines

High volume 4-day linear progression template built around 5/3/1 principles.

Routines included:

Day 1 - Bench & OHP Volume (3 ex) Day 2 - Squat & Sumo Deadlift (3 ex) Day 3 - OHP & Incline Bench (3 ex) Day 4 - Deadlift & Front Squat (3 ex)

5/3/1 Boring But Big (BBB)

4 Routines

Jim Wendler classic 4-day template: 3 heavy work sets followed by 5x10 volume sets of main lifts.

Routines included:

Press Day (2 ex) Deadlift Day (2 ex) Bench Day (2 ex) Squat Day (2 ex)

PHUL (Power Hypertrophy Upper Lower)

4 Routines

4-day split blending strength power days with high-volume hypertrophy days.

Routines included:

Upper Power (4 ex) Lower Power (4 ex) Upper Hypertrophy (4 ex) Lower Hypertrophy (4 ex)

PHAT (Layne Norton)

5 Routines

5-day power hypertrophy adaptive training program for maximal strength and muscle gains.

Routines included:

Upper Body Power (3 ex) Lower Body Power (3 ex) Back & Shoulders Hypertrophy (3 ex) Lower Body Hypertrophy (3 ex) Chest & Arms Hypertrophy (4 ex)

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