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21 programs

●Build Your Foundation

Build Your Foundation

Training Max Foundation

A three-day, full-body Training Max Series program combining Training Max progression, two primary lifts per session, mandatory First Set Last work, and balanced assistance.

Newer lifters wanting a three-day full-body program with frequent practice of the main lifts and mandatory supplemental work.

Typical duration: Ongoing cycles
Sessions / week: 3 days / week

03Ongoing Cycles

Supported lifts

Back SquatBench PressDeadliftOverhead Press

Based on the Jim Wendler's 5/3/1 methodology

SBD Foundation

Build familiarity with frequent, submaximal squat, bench press, and deadlift training. Foundation uses moderate volume and moderate intensity as the first block in the four-part SBD Series.

Intermediate powerlifters starting the four-block SBD Series or running a single submaximal foundation block.

Typical duration: 4 weeks
Sessions / week: 3 days / week

Supported lifts

Back SquatBench PressDeadlift

Based on the Sheiko #29 methodology

Return to Training

Adaptive Training Engine

A lifting-focused plan for returning to consistent training. Begin with upper body and core, reintroduce lower-body work gradually, and let structured feedback guide the sessions that follow.

Lifters returning after inconsistent training or time away — not a beginner program, not rehabilitation.

Typical duration: 3 weeks
Sessions / week: 3–4 days / week

203-Week Adaptive Bridge

MindLevr Programs

Supported lifts

Back SquatBench PressOverhead PressDeadliftBarbell RowPull-up

Powered by MindLevr™ Adaptive Training Engine

Tiered Strength Progression

A beginner-friendly linear progression program, using three training tiers to build strength and muscle with structured progression and stall management.

Beginner and novice lifters wanting balanced strength and size across the big four lifts.

Typical duration: Ongoing cycles
Sessions / week: 3–4 days / week

02Linear Progression

Classic Programs

Supported lifts

Back SquatBench PressDeadliftOverhead Press

Based on the Cody LeFever's GZCLP methodology

Foundation 5×5

A straightforward three-day full-body program using two alternating workouts and session-to-session progression.

Newer barbell lifters and athletes returning after a layoff who want a simple full-body routine.

Typical duration: Ongoing
Sessions / week: 3 days / week

01Linear Progression

Classic Programs

Supported lifts

Back SquatBench PressBarbell RowOverhead PressDeadlift

Based on the StrongLifts 5×5 methodology

●Build Long-Term Strength

Build Long-Term Strength

Training Max Foundation

A three-day, full-body Training Max Series program combining Training Max progression, two primary lifts per session, mandatory First Set Last work, and balanced assistance.

Newer lifters wanting a three-day full-body program with frequent practice of the main lifts and mandatory supplemental work.

Typical duration: Ongoing cycles
Sessions / week: 3 days / week

03Ongoing Cycles

Supported lifts

Back SquatBench PressDeadliftOverhead Press

Based on the Jim Wendler's 5/3/1 methodology

Training Max Four-Day

The traditional four-day Training Max Series structure uses one primary lift per session, cyclical Training Max progression, plus sets, optional First Set Last work, and an optional deload.

Intermediate or experienced lifters wanting the classic four-day, one-main-lift-per-session structure with optional deload.

Typical duration: Ongoing cycles
Sessions / week: 4 days / week

04Ongoing Cycles

Supported lifts

Back SquatBench PressDeadliftOverhead Press

Based on the Jim Wendler's 5/3/1 methodology

Training Max Volume

A demanding five-day progression combining Training Max percentages, high-volume primary and secondary lifts, and AMRAP-guided weekly increases.

Experienced lifters with time for five weekly sessions and recovery capacity for very high volume.

Typical duration: Ongoing
Sessions / week: 5 days / week

06High-Volume Progression

Supported lifts

Back SquatBench PressDeadliftOverhead Press

Based on the nSuns LP methodology

Athletics: Build

A 12-week development phase emphasizing strength, power, sprint quality, and event practice with progressive working-load prescriptions. Strength uses a separate Training Max.

Athletes after Prepare, or using it as an independent strength and power development block.

Typical duration: 12 weeks
Sessions / week: 3 required + optional 4th

13Strength Development

Supported lifts

Back SquatPower CleanSprintJumpEvent Practice

SBD Foundation

Build familiarity with frequent, submaximal squat, bench press, and deadlift training. Foundation uses moderate volume and moderate intensity as the first block in the four-part SBD Series.

Intermediate powerlifters starting the four-block SBD Series or running a single submaximal foundation block.

Typical duration: 4 weeks
Sessions / week: 3 days / week

Supported lifts

Back SquatBench PressDeadlift

Based on the Sheiko #29 methodology

SBD Volume

Increase total training work while keeping most work submaximal. Volume is the accumulation block of the SBD Series and substantially increases workload across the competition lifts and their variations.

Intermediate powerlifters wanting a high-volume submaximal accumulation block.

Typical duration: 4 weeks
Sessions / week: 3 days / week

Supported lifts

Back SquatBench PressDeadlift

Based on the Sheiko #30 methodology

SBD Strength

Shift from accumulation toward heavier strength work. Strength reduces volume from the preceding Volume block while increasing exposure to higher percentages in preparation for the Peak block.

Intermediate–advanced powerlifters shifting from volume toward heavier strength work.

Typical duration: 4 weeks
Sessions / week: 3 days / week

Supported lifts

Back SquatBench PressDeadlift

Based on the Sheiko #31 methodology

Texas Method

An ongoing three-day intermediate program that organizes training into Volume, Recovery, and Intensity days for weekly strength progression.

Intermediate lifters who can no longer progress every session and want weekly progression across the big lifts.

Typical duration: Ongoing
Sessions / week: 3 days / week

05Weekly Progression

Classic Programs

Supported lifts

Back SquatBench PressOverhead PressDeadliftPower Clean

Tiered Strength Progression

A beginner-friendly linear progression program, using three training tiers to build strength and muscle with structured progression and stall management.

Beginner and novice lifters wanting balanced strength and size across the big four lifts.

Typical duration: Ongoing cycles
Sessions / week: 3–4 days / week

02Linear Progression

Classic Programs

Supported lifts

Back SquatBench PressDeadliftOverhead Press

Based on the Cody LeFever's GZCLP methodology

●Specialize & Peak

Specialize & Peak

Classic Full Smolov

The complete Russian squat specialization cycle. Four structured phases — accumulation, switching, intensification, and peaking — driven entirely from your one-rep max.

Experienced squatters running a full 13-week specialization cycle.

Typical duration: 13 weeks
Sessions / week: 4 days / week

1113-Week Cycle

Supported lifts

Back SquatFront SquatPower CleanBench Press

Smolov Peak Adaptation

A focused adaptation of the intensification and peaking phases that tapers earlier than the classic full Smolov, for athletes who need to reach a competition max on an accelerated timeline.

Athletes peaking to a competition max on an accelerated timeline.

Typical duration: 13 weeks
Sessions / week: 4 days / week

10Peaking Phase

Supported lifts

Back SquatFront SquatPower CleanBench Press

Smolov Jr.

The higher-frequency short cycle, equally effective for bench press and squat. Four sessions a week with structured progression toward a new max.

Lifters running a focused squat or bench block inside a larger plan.

Typical duration: 3–4 weeks
Sessions / week: 4 days / week

08High Frequency

Supported lifts

Back SquatFront SquatPower CleanBench Press

Smolov Jr. Bodyweight

A bodyweight adaptation of the Smolov Jr. structure — high-frequency, progressive sessions of bodyweight squats, push-ups, pull-ups, and core, organized into a short calculated cycle.

Athletes training without a barbell — high-frequency bodyweight strength work.

Typical duration: 3–4 weeks
Sessions / week: 3–4 days / week

07Bodyweight Block

Supported lifts

Bodyweight SquatPush-upPull-upCore

Athletics: Sharpen

A 12-week speed, power, and event-specific phase — acceleration, maximum velocity, speed endurance, event practice, and low-volume strength maintenance toward a performance period.

Athletes moving toward a defined performance period — the final phase of the sequence.

Typical duration: 12 weeks
Sessions / week: 3 required + optional 4th

14Speed & Peaking

Supported lifts

Back SquatPower CleanSprintJumpEvent Practice

SBD Strength

Shift from accumulation toward heavier strength work. Strength reduces volume from the preceding Volume block while increasing exposure to higher percentages in preparation for the Peak block.

Intermediate–advanced powerlifters shifting from volume toward heavier strength work.

Typical duration: 4 weeks
Sessions / week: 3 days / week

Supported lifts

Back SquatBench PressDeadlift

Based on the Sheiko #31 methodology

SBD Peak

Peak for a powerlifting competition or a planned 1RM test. The block is anchored to your target date and preserves the fixed taper and training structure derived from the classic #32 methodology.

Intermediate–advanced powerlifters peaking for a competition or planned 1RM test.

Typical duration: 4 weeks
Sessions / week: Variable

Supported lifts

Back SquatBench PressDeadlift

Based on the Sheiko #32 methodology

Russian Squat Routine

A classic six-week, percentage-based peaking program that develops volume before progressing toward heavier work and a final one-rep-max test. It fills the gap between Smolov Jr. and the full 13-week cycles for experienced lifters who want a focused three-day-per-week path to a peak.

Experienced lifters wanting a three-day, six-week peak to a new max.

Typical duration: 6 weeks
Sessions / week: 3 days / week

Classic Programs

Supported lifts

Back SquatFront SquatBench PressDeadlift

●Athletic Performance

Athletic Performance

Athletics: Prepare

Phase 1 of 3 · Start here

An 8-week foundational phase for speed-power athletes — general capacity, movement quality, acceleration, strength foundation, extensive tempo, and jumping fundamentals. Three required days plus optional Friday.

Speed-power athletes beginning a preparation sequence or returning to structured speed-power training.

Typical duration: 8 weeks
Sessions / week: 3 required + optional 4th

12Speed-Power Foundation

Supported lifts

Back SquatPower CleanSprintJumpEvent Practice

Athletics: Build

A 12-week development phase emphasizing strength, power, sprint quality, and event practice with progressive working-load prescriptions. Strength uses a separate Training Max.

Athletes after Prepare, or using it as an independent strength and power development block.

Typical duration: 12 weeks
Sessions / week: 3 required + optional 4th

13Strength Development

Supported lifts

Back SquatPower CleanSprintJumpEvent Practice

Athletics: Sharpen

A 12-week speed, power, and event-specific phase — acceleration, maximum velocity, speed endurance, event practice, and low-volume strength maintenance toward a performance period.

Athletes moving toward a defined performance period — the final phase of the sequence.

Typical duration: 12 weeks
Sessions / week: 3 required + optional 4th

14Speed & Peaking

Supported lifts

Back SquatPower CleanSprintJumpEvent Practice

●Rep Goals & Bodyweight

Rep Goals & Bodyweight

Smolov Jr. Bodyweight

A bodyweight adaptation of the Smolov Jr. structure — high-frequency, progressive sessions of bodyweight squats, push-ups, pull-ups, and core, organized into a short calculated cycle.

Athletes training without a barbell — high-frequency bodyweight strength work.

Typical duration: 3–4 weeks
Sessions / week: 3–4 days / week

07Bodyweight Block

Supported lifts

Bodyweight SquatPush-upPull-upCore

Rep Builder 10

A ten-week adaptive bodyweight program across five movement tracks — pull-ups, push-ups, dips, bodyweight squats, and core reps. Choose one or more tracks, set your starting ability and goals, and MindLevr™ adjusts the progression from your completed workouts.

Athletes building pull-up, push-up, dip, bodyweight squat, or core-rep capacity without a gym.

Typical duration: 10 weeks
Sessions / week: 2–6 days / week

15Adaptive Rep Goal

MindLevr Programs

Supported lifts

Pull-UpsPush-UpsDipsBodyweight SquatsCore Reps

Powered by MindLevr™ Adaptive Training Engine

Pull-Up 50

A 40-week bodyweight pull-up progression with eight ability-based entry points. Enter your current clean max, start at the level that matches it, and follow one clear path toward 50 consecutive pull-ups.

Athletes building toward 50 consecutive pull-ups, from a first pull-up to high-rep sets.

Typical duration: 40 weeks
Sessions / week: 3–4 days / week

2140-Week Rep Goal

Supported lifts

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