w8lifting.app is a tool designed to help you track your weightlifting routine.
Using PWA technology, the app is always available. Yes, even in airplane mode.
Never lose your progress because you forget to hit 'save'.
Every training program has its own Hyvor Talk to ask questions & share accomplishments.
Or installs for that matter. You're already using the app!
One of the most famous weightlifting programs out there, Starting Strength is an excellent beginner program renowned for its simplicity and effectiveness.
Day | Lifts |
|---|---|
| A | Squat 3x5, Bench Press 3x5, Deadlift 1x5 |
| B | Squat 3x5, Press 3x5, Power Clean 5x3 |
Another great beginner program, Stronglifts 5x5 is for weightlifters who prefer a little more volume.
Day | Lifts |
|---|---|
| A | Squat 5x5, Bench Press 5x5, Barbell Row 5x5 |
| B | Squat 5x5, Press 5x5, Deadlift 1x5 |
The Texas Method is a tried and true intermediate weightlifting program for more experienced weightlifters who have plateaued with a beginner program. Progress is slower compared to a beginner program but at least you're making progress.
Day | Lifts |
|---|---|
| Volume | Squat 5x5, Bench 5x5, Deadlift 1x5 |
| Recovery | Squat 2x5, Press 3x5, Chin-ups 3x, Back Extensions 5x10 |
| Intensity | Squat 1x5, Bench 1x5, Power Clean 5x3 |
| Volume (alt) | Squat 5x5, Press 5x5, Deadlift 1x5 |
| Recovery (alt) | Squat 2x5, Bench 3x5, Chin-ups 3x, Back Extensions 5x10 |
| Intensity (alt) | Squat 1x5, Press 1x5, Power Clean 5x3 |
Created by John Sheaffer (aka Johnny Pain), the GreySkull Linear Progression Program is a 3-day-per-week routine for novice lifters. Based off of Starting Strength, it attempts to 'correct' some of the perceived issues with Starting Strength by adding accessory lifts and AMRAP sets.
Day | Lifts |
|---|---|
| A | Bench Press 3x5+, Row 3x5+, Squat 3x5+, Tricep Ext 3x12+, Ab Rollout 3x12+ |
| B | Press 3x5+, Chin-Up (weighted) 3x5+, Deadlift 1x5+, Curl 3x12+, Shrug 3x12+ |
As you near the conclusion of Starting Strength, utilize this 'advanced' version to eek out some additional progress before graduating to intermediate-level programming.
Day | Lifts |
|---|---|
| A | Squat 3x5, Bench Press 3x5, Chin-ups 3x (weighted) |
| B | Front squat 3x5, Press 3x5, Deadlift 1x5 |
| C | Squat 3x5, Bench Press 3x5, Pull-ups 3x (unweighted) |
| A (alt) | Squat 3x5, Press 3x5, Chin-ups 3x (unweighted) |
| B (alt) | Front squat 3x5, Bench Press 3x5, Power Clean 5x3 |
| C (alt) | Squat 3x5, Press 3x5, Pull-ups 3x (weighted) |
This 'Practical Programming' variant of Starting Strength removes power cleans. Useful for those who need to develop the coordination and strength necessary to perform power cleans.
Day | Lifts |
|---|---|
| A | Squat 3x5, Bench Press 3x5, Chin-ups 3x |
| B | Squat 3x5, Press 3x5, Deadlift 1x5 |
| C | Squat 3x5, Bench Press 3x5, Pull-ups 3x |
| A (alt) | Squat 3x5, Press 3x5, Chin-ups 3x |
| B (alt) | Squat 3x5, Bench Press 3x5, Deadlift 1x5 |
| C (alt) | Squat 3x5, Press 3x5, Pull-ups 3x |
This is a variant of Starting Strength taught by Mark Rippetoe at his gym in Wichita Falls, but isn't available in his book Starting Strength.
Day | Lifts |
|---|---|
| A | Squat 3x5, Bench Press 3x5, Chin-ups 3x |
| B | Squat 3x5, Press 3x5, Deadlift 1x5 |
| C | Squat 3x5, Bench Press 3x5, Pull-ups 3x |
| A (alt) | Squat 3x5, Press 3x5, Chin-ups 3x |
| B (alt) | Squat 3x5, Bench Press 3x5, Power Clean 3x5 |
| C (alt) | Squat 3x5, Press 3x5, Pull-ups 3x |
Note: This website may contain affiliate links.