PROGRAMS
Interested in a certain type of strength training, but don't know where to start?
Carolina Barbell has complied a list of free programs available online that are tailored towards building strength. The programs listed here have either been run by our own members, or are highly recommended for beginners.
GREG NUCKOLS 28 PROGRAMS
Every program runs on a 4 week cycle, with the lifter testing their 1RM after each cycle. Intermediate and advanced cycles start bringing in variations of the main lift (e.g. programming in a front squat as a variation to the back squat), while the beginner programs stick more closely to the big three lifts in the interest of specificity and learning the movement.
CALGARY BARBELL 8 & 16 WEEK
Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet. You can, however, run them even if you’re not prepping for a meet. Both programs are quite similar, with the primary difference between the two being that the 16 week program has a more full progression of each lift, whereas the 8 week program is more a training snapshot.