Workout programs
Explore strength and hypertrophy programs by experience level. Every page shows the full schedule and program rules, so you can make an informed choice before logging your first workout.
Beginner
GZCLP
How to train on Kaio-sama's planet: linear progression under constant pressure. 4-day rotation with T1, T2, and T3 exercises. Fail a lift and you switch stages and keep fighting. Inspired by Cody LeFever's GZCL method.
View schedule and rulesStrongLifts 5x5
A classic beginner strength program. Two alternating workouts (A/B), 3 days per week. Squat every session, linear progression of +2.5 kg per workout (+5 kg on deadlift). Three consecutive failures trigger a 10% deload.
View schedule and rulesPhrak's Greyskull LP
Phrakture's beginner strength program. Two alternating workouts (A/B), 3 days per week. Every exercise ends with an AMRAP set (to technical failure). Linear progression with a 10% deload on failure.
View schedule and rules5/3/1 for Beginners
Full-body training at Kami's Lookout: 3 days per week, two main lifts per session. 3-week cycles (5s, 3s, 5/3/1) with FSL 5×5 as supplemental work. Methodical and balanced. Inspired by Jim Wendler's 5/3/1 for Beginners.
View schedule and rulesTurtle Shell
Your training at Kame House: start from zero with bodyweight and gradually add the bar. 200 sessions, 3 days/week. 4 blocks per session: Core, Activation, Proprioception, and the Fundamental Lift. Inspired by Amerigo Brunetti's methodology.
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Intermediate
HeXaN PPL
Six days of Kaioken: push your body to the limit with strength and volume. Push/Pull/Legs combining 5/3/1 on the main compounds with double progression on accessories. Inspired by HeXaN's methodology.
View schedule and rules5/3/1 Boring But Big
Master Roshi's secret to strength: boring reps, huge results. 4-week cycles (5s, 3s, 5/3/1, deload) with 5×10 supplemental volume. 4 days per week. Inspired by Jim Wendler's 5/3/1 BBB.
View schedule and rulesPHUL
Strength and size like Vegeta in his gravity chamber: two days of pure power (heavy compounds, 3–5 reps) and two of hypertrophy (8–12 reps). 4 days per week. Inspired by Brandon Campbell's PHUL.
View schedule and rulesLevel 7
A 12-week strength program with reverse periodization. You set your target record (week 6) and weights are calculated backwards. Block 1 (5×5) with a deload in week 3, Block 2 (3×3) peaking at the record. Cycle 2 repeats the wave with +2.5 kg. Accessories use double progression 3×8–12. 4 days/week: shoulders/triceps, back/calves, chest/biceps, legs.
View schedule and rulesHyperbolic Time Chamber 1
Phase T1 — Perfezionamento Tecnico: 24 sessions of technique with light loads (40–70% TM). Isometrics, tempos, and movement control on the squat, bench press, and deadlift. 6 weeks, 4 days/week. Inspired by Amerigo Brunetti's methodology.
View schedule and rulesHyperbolic Time Chamber 2
Phase PN — Potenziamento Neurale: 52 sessions of progressive neural potentiation (60–95% TM). Load ramping and strength sets to carry technique over to heavier weights. 13 weeks, 4 days/week. Inspired by Amerigo Brunetti's methodology.
View schedule and rulesHyperbolic Time Chamber 3
Phase JAW Mod — 72 sessions of intensification across 3 six-week blocks (60 → 70 → 80% TM). Each block ends with a 1RM test that feeds the next block's TM. 18 weeks, 4 days/week. Inspired by Amerigo Brunetti's methodology.
View schedule and rulesDark Fury
Train like a Saiyan: Push/Pull/Legs with A/B weekly alternation. 3 days/week, Hyperbolic Time Chamber style, double progression until you break your limits.
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Advanced
Tenkaichi Budokai — Squat
A 16-week tournament prep with a squat focus. Exact percentages of your 1RM, mesocycle periodization, deload before competition. 4 days per week. Inspired by Boris Sheiko's methodology.
View schedule and rulesTenkaichi Budokai — Bench Press
A 16-week tournament prep with a bench focus. Exact percentages of your 1RM, multiple bench variations. 4 days per week. Inspired by Boris Sheiko's methodology.
View schedule and rulesTenkaichi Budokai — Deadlift
A 16-week tournament prep with a deadlift focus. Deficit, blocks, chains, bands — every deadlift variation. 4 days per week. Inspired by Boris Sheiko's methodology.
View schedule and rulesTenkaichi Budokai — Bench Only
An 18-week prep focused entirely on the bench press. No competition squat or deadlift — all energy going into a single strike. 4 days per week. Inspired by Boris Sheiko's methodology.
View schedule and rulesTenkaichi Budokai — Veteran
Sheiko's most popular program for experienced warriors. 4 prep mesocycles with moderate volume and a built-in 1RM test. Use your combat experience to reach the tournament at your best. 4 days per week. Inspired by Boris Sheiko's methodology.
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GZCLP or StrongLifts 5x5?
Both are linear progression programs for beginners, but they organize volume, frequency and failure response differently.
Compare GZCLP and StrongLifts 5x5