Westside Conjugate
Louie Simmons
Max-effort / dynamic-effort contrast, 3-week waves
Best for Advanced lifters, raw + equipped
Subprograms (3)
- Max-effort upper/lower
- Dynamic-effort waves
- 3-week pendulum
10 Programs
Proven programs, built from the source
Nine of these come straight from the program's published protocol: the exact sets, reps, percentages, and weekly progression, then mapped to your 1RMs (and a 90%-of-1RM Training Max where the program calls for one). The tenth, Physique Forge, is ours.
Sheiko
Boris Sheiko
High-volume, sub-maximal, periodized blocks
Best for Technique & work capacity
Subprograms (8)
- Sheiko 29
- 30
- 31
- 32
- 37
- 40
- Medium
- Large
Smolov
Sergey Smolov
Very high volume, single-lift specialization
Best for Squat / bench off-season peaking
Subprograms (5)
- Smolov Jr. (Squat)
- Smolov Jr. (Bench)
- Base
- Full
- Custom
Calgary Barbell
Bryce Krawczyk
DUP + RPE auto-regulation, peaking
Best for Raw lifters, meet prep
Subprograms (4)
- 16-week
- 12-week
- 8-week
- Off-season
5/3/1
Jim Wendler
Training-Max %, 4-week waves, AMRAP top sets
Best for Long-term intermediate progress
Subprograms (4)
- Boring But Big
- Triumvirate
- 5's PRO + FSL
- Beginners
nSuns 531 LP
u/nSuns
High-frequency, TM-based linear progression
Best for Volume-hungry intermediates
Subprograms (3)
- 4-day
- 5-day
- 6-day
GZCL
Cody Lefever
Tiered T1 / T2 / T3; linear + peaking blocks
Best for Novice → advanced
Subprograms (3)
- GZCLP
- The Rippler
- UHF
Classic Strength
Various
Texas Method, Madcow 5×5, StrongLifts 5×5, Starting Strength
Best for Novice → early intermediate
Subprograms (4)
- Texas Method
- Madcow 5×5
- StrongLifts 5×5
- Starting Strength
Bullmastiff
Alex Bromley (Empire Barbell)
Base → Peak block; 3-week waves, percentage plus-sets + RPE volume
Best for Intermediate → advanced base-building & peaking
Subprograms (3)
- Full (18-week)
- Base Phase (9-week)
- Peak Phase (9-week)
Physique Forge
PR Foundry
16-week hypertrophy in three blocks, each closed by a deload
Best for Muscle growth and bodybuilding prep
Subprograms (4)
- 3-day full body
- 4-day upper/lower
- 5-day hybrid
- 6-day push/pull/legs
Programs are templates of their original authors' published work, implemented for planning and tracking. PR Foundry is not affiliated with or endorsed by the programs' creators.