Strength Programming Sources

Programming is separate from logging. The app you log lifts in (Strong, Hevy, FitNotes) is not the source of the program. This page is the curated list of where serious lifters get their programming in 2026.

Sister sections: Strength Logging, AI Coaching, Training Plans & Races, Self-Hosted AI & LLMs, Notes & Wiki for the obsidian-program-template crowd.

Free / mostly-free (★)

• ★ ★ Stronger by Science (Greg Nuckols) — free + paid; "The Bundle" includes 28 free spreadsheet-driven RTF templates spanning bench / squat / deadlift / OHP. The most-cited research-grounded templates.
  • https://www.strongerbyscience.com/program-bundle/
• ★ 5/3/1 (Jim Wendler) — paid book ($30); the most-copied program format ever; many free derivatives online (Beyond 5/3/1, Boring But Big, Building the Monolith, Krypteia).
• ★ Starting Strength (Mark Rippetoe) — paid book; classic novice linear progression; barbell-focused.
• ★ GZCLP (Cody Lefever) — free; widely-documented on /r/Fitness wiki; novice→intermediate adaptable.
• ★ nSuns 5/3/1 LP — free; spreadsheet-first; high-volume linear progression.
• PHUL / PHAT / GVT — free programs documented across forums.
• PPL (Push/Pull/Legs) — /r/Fitness PPL is canonical.
• /r/Fitness Wiki "Recommended Routines" — free; a vetted list of beginner-to-intermediate programs.

Paid programs (named coaches)

• ★ Renaissance Periodization (RP) Hypertrophy — paid (~$25/mo); Mike Israetel; auto-regulating volume; a coach in your pocket. See also Strength Logging.
• Boostcamp Pro — paid (~$10/mo) + free; library of named-coach programs (Jeff Nippard, John Meadows, Greg Doucette).
• Liftoff — paid; nSuns / 5/3/1 / SS templates baked in.
• Caliber — paid; 1:1 coaching + algorithmic.
• Future — paid (~$200/mo); 1:1 human coach via app.
• MASS Research Review (Stronger by Science) — paid (~$30/mo); not programs but the hypertrophy / strength research summary.

Hypertrophy specialists

• ★ Jeff Nippard — paid programs ($60-100 each one-time); evidence-based; large free YouTube channel.
• ★ Renaissance Periodization — Mike Israetel + Jared Feather; the "MRV/MEV/MAV" volume framework.
• Eric Helms (3D Muscle Journey) — paid; coach-driven.
• Menno Henselmans — paid programs + courses.
• Iraki Nutrition / Mike Israetel YouTube — free content.

Powerlifting specialists

• Calgary Barbell — paid; Bryce Krawczyk; popular 8-, 16-week peaking programs.
• Juggernaut Method (Chad Wesley Smith) — paid + free; long history.
• Sheiko — free + paid; Russian methodology; high-volume.
• JM Blakley / Westside Barbell — historical; conjugate method.

Female-focused

• ★ Stephanie Buttermore (Glute / Hypertrophy programs) — paid; YouTube free.
• Bret Contreras (Glute Lab) — paid; the glute coach.
• Stronger by Science programs — gender-agnostic by design.
• Meg Squats / StrongStrong Friends — community.

Strongman / niche

• Brian Alsruhe — paid + free; conjugate-flavored strongman + hybrid.
• Mountain Tactical — paid; tactical / mountain athlete.

Bodyweight / calisthenics

• Convict Conditioning (book) — paid; calisthenics progression.
• Recommended Routine (/r/bodyweightfitness) — free; widely respected.
• GMB Fitness — paid; movement skill + bodyweight.
• Madbarz — paid + free; bodyweight programs in app form.

Specialty: home gym minimalism

• Easy Strength (Pavel) — paid book; 40 days, 5 lifts.
• The Practice of Programming Minimalism (Pat Flynn) — paid + free.
• 5x5 Stronglifts — free templates abound; original app paid.

Substacks / newsletters / podcasts

• ★ Stronger by Science (Greg Nuckols) free articles — top resource.
• MASS Research Review — paid.
• Iron Culture (Eric Helms + Omar Isuf) — free podcast.
• 3D Muscle Journey — free podcast.
• The Stronger by Science Podcast — free.
• The Renaissance Periodization Podcast — free.

Practical guidance

• ★ The free programs are not worse than the paid programs. 5/3/1, GZCLP, Stronger by Science RTF, /r/Fitness PPL — these have built thousands of strong lifters.
• Pick a program and stick to it 12-16 weeks. Program-hopping is the most common reason people don't progress.
• Pair a program with a logging app (see Strength Logging).
• Don't pay for a "AI program generator" when free spreadsheet-driven RTF programs from Greg Nuckols exist.
• For hypertrophy specifically, Nippard / RP / Stronger by Science cover everything; Mike Israetel's free YouTube alone is enough education.

Cost / license honesty

• Stronger by Science Bundle — free.
• 5/3/1 / Starting Strength books — $20-30 one-time.
• MASS Research Review — ~$30/mo.
• RP Hypertrophy app — ~$25/mo.
• Boostcamp — ~$10/mo.
• Jeff Nippard programs — $60-100 one-time each.
• Future — ~$200/mo (human coach).

Pick this if…

• Free, evidence-based, spreadsheet-friendly: Stronger by Science Bundle.
• Want a single time-tested template you'll run for years: 5/3/1.
• Pure novice: Starting Strength or GZCLP.
• Hypertrophy-first, willing to pay: RP Hypertrophy or Jeff Nippard.
• Hypertrophy-first, free: RP YouTube + Stronger by Science templates.
• Powerlifting peak / meet: Calgary Barbell.
• Coach-led app: Caliber or Future.