program
WS4SB (Westside for Skinny Bastards): Complete Program Analysis
Complete WS4SB analysis: ME upper, RE lower, DE upper days, velocity targets, sport-specific loading, and 4-week mesocycle structure with real data.
Greyskull LP: Beginner Program with AMRAP Sets
Master Greyskull LP's AMRAP last-set strategy: plug-ins, reset rules, and VBT monitoring to extend beginner linear progress beyond StrongLifts limits.
Madcow 5x5: Intermediate Strength Program Guide
Madcow 5x5 weekly wave loading explained: ramp-up sets, Friday heavy day, 2.5% weekly increments, and VBT integration for intermediate strength athletes.
Smolov Squat Program: Extreme Squat Specialization Cycle
The complete Smolov 13-week extreme squat cycle: phase breakdown, weekly tonnage, injury risk management, and velocity-based autoregulation strategies.
Sheiko Powerlifting Program: Russian High-Frequency System Explained
Deep dive into Boris Sheiko's Russian powerlifting system—wave loading, tonnage targets, and applying VBT for autoregulation across mesocycles.
Bodyweight Calisthenics Strength Program
Build real strength with zero equipment: 12-week calisthenics program using pull-ups, dips, and progressions backed by motor-unit science and velocity data.