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Strength program guide
Build a strength-focused plan with heavy compounds, accessory work, and recovery rules.
Strength programs emphasize heavy compounds in lower rep ranges (1–6), longer rests, and careful fatigue management. Accessories support the main lifts without stealing recovery.
Squat day
Heavy squat + posterior chain
- Squat 5×3–5
- RDL
- Lunges
- Core
Bench day
Press strength
- Bench 5×3–5
- OHP
- Rows
- Triceps
Deadlift day
Hinge strength
- Deadlift 3–5×3
- Front squat or leg press
- Pull-ups
- Hamstrings
FAQ
Strength vs hypertrophy?
Strength prioritizes neural adaptations and heavy loads; hypertrophy prioritizes volume. Many programs blend both.
Estimates only — not medical advice. Results vary with technique, sleep, and nutrition.