This template combines Boring But Strong and Boring But Big. This template is not for advanced lifters.

At The Mouth, BBS

Squat

Day 1

Bench Press

Day 2

Deadlift

Day 3

Press

Day 4

Bodybuild The Upper/Athlete The Lower 

Prowler

First Set Last

Sled Pull

Bodybuild The Upper/Athlete The Lower, Anchor

Boring But Big Beefcake is a variation of the Boring But Big (BBB) program. The "Boring But Big Beefcake" variation is essentially the same as the original BBB program, but with a focus on building muscle mass and size in the upper body.

Boring But Big Beefcake

Chest Dip

Chin-up

Bent-over Row (Dumbbell)

Bicycle Crunch

Single Leg Stiff-leg Deadlift

Face Pull (Cable)

Bent-over Row (Barbell)

Crunch

Single Leg Split Squat (Dumbbell)

Great for strength and those that want to do high volume. You perform your main lifts and then perform 10 sets of 5 reps.

Boring But Strong

This template is not easy. You must be dedicated to pushing yourself. This template will get you BIG.

Building The Monolith

This template is for using a variety of supplemental sets/reps for each lift. This template as configure is just a starting point, customize as you see fit.

Combination

Jacked and Tan 2.0 is a comprehensive plan designed to help intermediate and advanced lifters build muscle size and strength. The program is split into two phases, with each phase lasting six weeks. The first phase emphasizes high-volume training to stimulate muscle growth, while the second phase focuses on building maximal strength through lower-volume, higher-intensity training. This program is for serious lifters who are willing to commit to the demands of the program.

GZCL Jacked and Tan 2.0

This is a great program for beginners. Each workout focuses on one of the big 4 lifts: Squat, Bench Press, Deadlift, Overhead Press. Every week you add weight to the main lifts. There is also a progression protocol for when you fail a lift that you can see by tapping the link. Honestly, it's overly complicated for no reason. This is a beginner program, run it until you are no longer progressing then pick another program.

GZCLP

Pulldown (Cable)

This template is for those who want to really push their strength and get bigger.

God is a Beast

For this anchor template the work is more similar to traditional 5/3/1 programs. You don't have to go for a PR but if you are feeling good go for it.

God is a Beast, Anchor


The "Juggernaut Method" is an adaptable training system designed for athletes and lifters focused on building strength and size. It operates in four distinct phases: Accumulation, Intensification, Realization, and Deload. Each phase spans 3-4 weeks, focusing on gradually increasing weights while decreasing volume. The method emphasizes compound lifts, namely the squat, bench, deadlift, and overhead press. It's structured to balance heavy lifting and recovery, making it suitable for various athletic disciplines. The program also incorporates assistance work to support the main lifts and improve overall athleticism.

Juggernaut Method

This template is done after a proper warm up. The main lift is done with a time limit. It shouldn’t take someone 30 minutes to work up to a PR set. The supplemental and assistance work is done in a circuit. 

Krypteia Redux

5x5/3/1

Kirk Row (Trap Bar)

Squat (Dumbbell)

Incline row

Incline Bench Press (Dumbbell)

Curl (Barbell)

This template is ideal for someone looking to get bigger, get stronger, and shed body fat. You should already have good form on all your lifts. Part 1 is the preparatory phase of this program. Start part 2 after completing this cycle.

Krypteia, Part 1

Straight Leg Deadlift (Dumbbell)

Chest Dips

This template is ideal for someone looking to get bigger, get stronger, and shed body fat. You should already have good form on all your lifts. In part 2 we switch to a 3 days a week and we increase the supplemental work to 5 sets of 10 reps (BBB).

Krypteia, Part 2

This template is a mix of Boring But Strong, Boring But Big, and Second Set Last. This template is good for getting stronger and bigger without compromising too much.

Pervertor

This template is great to run after 2-3 cycles of the Pervertor template. This template uses the 3/5/1 scheme with widowmaker sets.

Pervertor, Anchor

A great way to increase the amount of volume of the heaviest sets. Great for intermediate lifters.

Rhodes 5x5/3/1

Rhodes 5x5/3/1 3 Day

"A great way to increase the amount of volume of the heaviest sets. Great for intermediate lifters."

Rhodes 5x5/3/1 FSL

Rhodes 5x5/3/1 FSL 3 Day

Rhodes 5x5/3/1 FSL BBS 3 Day

Rhodes 5x5/3/1 FSL Widowmaker 3 Day

Rhodes 5x5/3/1, Anchor

Rhodes 5x5/3/1, Anchor 3 Day

Rhodes 5x5/3/1, Anchor FSL

Rhodes 5x5/3/1, Anchor FSL 3 Day

The Tactical Barbell "Mass" template is a strength and muscle building program. It focuses on building significant muscle mass while maintaining functional fitness. The program includes compound lifts and higher volume training, targeting major muscle groups. It's designed for those who have a solid foundation in strength training and are looking to increase their muscle size significantly. The regimen balances heavy lifting with appropriate recovery periods to maximize muscle growth.

Strength and Muscle Workout Templates