program
WS4SB (Westside for Skinny Bastards): Complete Program Analysis
ME upper, RE lower, and DE upper days mapped with velocity targets and a 4-week mesocycle, built for lighter lifters chasing speed-strength over size.
Greyskull LP: Beginner Program with AMRAP Sets
Stalled on StrongLifts? Greyskull LP's AMRAP last set adds reps you didn't know you had — plug-in rule, reset protocol, and VBT cues included.
Madcow 5x5: Intermediate Strength Program Guide
Madcow 5x5 adds only 2.5% to your Friday top set each week, a pace intermediates can sustain. See the ramp-up sets, wave loading, and VBT layering.
Smolov Squat Program: Extreme Squat Specialization Cycle
Smolov packs 13 weeks of near-daily squatting into one cycle, and lifters underestimate injury risk. See every phase and how to autoregulate with velocity.
Sheiko Powerlifting Program: Russian High-Frequency System Explained
See the wave-loading tonnage table, the 4 velocity zones (0.18-0.90 m/s) mapped to %1RM, and 5 mistakes that quietly kill technique.
Soccer Midfielder Endurance Program: 90-Minute Engine
Comprehensive conditioning for midfielder repeated sprints, high-intensity running, and oxygen recovery. Science-based protocols and weekly programming.
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.