Maximize your strength gains with 6 versatile programs
The Stronger By Science program bundle contains six full 21-week programs designed to adapt to your schedule, your preferences, and your rate of progress.
The bundle contains 6 autoregulated programs + a program builder for creating your own training plans
You'll get all this in your download. Each program is autoregulated, customizable for your goals, and adaptable to all skill levels.
- SBS Strength Program: This is a 21-week program, split into three 7-week blocks. Each block increases in intensity (% of 1RM), while reps per set decrease. This program is based around completing sets until you reach a reps-in-reserve (RIR) target for each main exercise.
- SBS Strength Program Last Set RIR: This is a 21-week program, split into three 7-week blocks. Each block increases in intensity (% of 1RM), while reps per set decrease. This program is based around rating the difficulty of the final set for each main exercise you perform.
- SBS Strength Program Reps to Failure: This is a 21-week program, split into three 7-week blocks. Each block increases in intensity (% of 1RM), while reps per set decrease. This program is based around matching or beating rep targets when performing a final set to failure for each main (core and auxiliary) lift in each workout.
- SBS Hypertrophy Template: This is a 21-week program, split into three 7-week blocks. Each block increases in intensity (% of 1RM), while reps per set decrease (though not to the same extent as the strength-focused programs). This program is based around matching or beating rep targets when performing a final set to failure for each main (core and auxiliary) lift in each workout
- SBS Linear Progression: This is a program designed for relatively new lifters (or lifters returning to training after a layoff) who can realistically increase their strength on a week-to-week (or nearly week-to-week) basis. In this program, you complete a fixed number of sets and reps for each exercise, and estimate how many more reps you could have done on the last set, if you would have taken the last set to failure.
- SBS Novice Hypertrophy: This is a program designed for relatively new lifters (or lifters returning to training after a layoff) who can realistically improve their performance in the gym on a week-by-week basis. In this program, you aim to complete a fixed number of sets and reps for each exercise.
- SBS Program Builder: The program builder is the definitive version of the SBS strength program concept; its biggest strength is that it allows you to mix-and-match progression schemes that suit your fancy. This sheet also offers all of the flexibility most people would need to build an autoregulated program from scratch.
Maximize strength and hypertrophy without compromising flexibility
- Loads are progressed based on your performance week-to-week. If you’re making progress quickly, the training loads will naturally increase quickly so that your progression isn’t artificially limited. If you’re a more experienced lifter who makes slower gains, this program won’t force you into a pre-set progression scheme that may be overly optimistic. In short, the program fits the training loads to your rate of gains, rather than shoehorning you into a fixed progression.
- Options for training 2x, 3x, 4x, 5x, and 6x per week. Choose the number of training days that works for you and your schedule.
- Choose what main lifts and accessory lifts to focus on. Squat, bench, deadlift, and overhead press are the defaults for your main lifts, but you can easily change them if you’d like. For your accessories, the default is 2 squat accessories, 2 bench accessories, 1 deadlift accessory, and 1 overhead press accessory. Choose whatever variations of the main lifts you like
- Templates for both strength and hypertrophy. People have gotten great strength and hypertrophy results on all 6 programs, but if you'd like to focus a bit more on one of the other, you can choose a version specifically for strength or hypertrophy.
- 6 programs to choose from. Everyone who purchases the program bundle gets access to all six versions of the program. All six versions autoregulate load progressions based on your performance; they just use different mechanisms to make those adjustments.
- Easily editable and endlessly customizable. You can edit virtually any part of the program, or even change it all together. Use the program as a jumping-off point to tinker with your own training variables.
