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Free Strength Program Generators

Pick a proven strength program, enter your maxes, and get the full week-by-week plan with exact weights, sets, and reps. 5/3/1, nSuns, GZCLP, Starting Strength, StrongLifts 5x5, Texas Method, Madcow, Greyskull, and our RPE-autoregulated program.

Proven Programs

9

Progression Styles

3

Your Plan

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Linear Progression

Add weight every session. The fastest gains for beginners and late-beginners.

GZCLP 4 days/week Ongoing Cody LeFever's GZCL Linear Progression. Four workouts a week, each pairing a heavy T1 main lift (5x3+, last set AMRAP) with a T2 secondary (3x10) plus accessory work. When you fail, you rotate the rep scheme instead of resetting the weight right away. Best for: Late-beginners ready for more volume than 5x5, with built-in rep-scheme rotation on failure. Generate your plan Starting Strength 3 days/week Ongoing Rippetoe's classic novice linear progression. Two alternating full-body workouts, 3 days a week: squat every session (3x5), pressing alternates bench and overhead press (3x5), and deadlift is a single heavy set of 5. Add weight every workout. Best for: Brand-new lifters who want the fastest possible novice gains on the main barbell lifts. Generate your plan StrongLifts 5x5 3 days/week Ongoing The popular beginner 5x5. Two alternating full-body workouts, 3 days a week: squat 5x5 every session; bench and overhead press alternate; deadlift is a single set of 5. Add 5 lb every workout (10 lb on deadlift). Best for: Beginners who want a simple, proven 5x5 with weight added every session. Generate your plan Greyskull LP 3 days/week Ongoing A beginner linear progression with an AMRAP last set on every lift (the "Frequency Method"). Two alternating workouts, 3 days a week: pressing alternates overhead press and bench, with squat and deadlift. Small jumps each session. Best for: Beginners who want a flexible linear program with AMRAP sets to autoregulate progress. Generate your plan

Percentage and Weekly Progression

Built on a training max with planned weekly waves. The intermediate standard.

5/3/1 (Wendler) 4 days/week 4-week cycle Jim Wendler's 5/3/1: a 4-week percentage cycle built on a 90% training max, with an AMRAP top set each week and a deload. Add 5 lb (upper) / 10 lb (lower) to your training max every cycle. Best for: Intermediate lifters who want slow, sustainable strength gains with AMRAP top sets. Generate your plan nSuns 531 LP 4 days/week Ongoing A high-volume linear-progression spin on 5/3/1. Each main lift runs 9 sets that build to a 1+ AMRAP top set then pyramid down, plus a secondary (T2) lift. Your weekly training-max bump is set by your AMRAP reps. Best for: Intermediates chasing fast linear progress with high pressing volume. Generate your plan Texas Method 3 days/week Ongoing A 3-day weekly-progression template for intermediates: a high-volume 5x5 day, a light recovery day, and an intensity day where you set a new 5-rep PR. Progress is weekly, not every session. Best for: Intermediates who have stalled on linear progression and need weekly (not daily) progress. Generate your plan Madcow 5x5 3 days/week Ongoing A weekly-progression 5x5 for intermediate lifters. Monday is a heavy ramp to a top 5x5, Wednesday is light/recovery, and Friday ramps to a top set of 3 (a weekly PR) plus a back-off set. The whole schedule climbs each week. Best for: Intermediates leaving StrongLifts who want a ramping 5x5 with weekly PRs. Generate your plan

RPE Autoregulated

Loads set by target RPE, so the plan adapts to how strong you are on the day.

FitnessVolt Autoregulated 4 days/week Ongoing Our flagship adaptive program. Top sets are prescribed by target RPE (so loads adjust to how you feel each day), and the whole template is scaled to your strength level: beginners get linear progression, intermediates get weekly undulation, advanced lifters get a DUP/block structure. Best for: Lifters of any level who want an RPE-based plan that adapts to daily readiness. Generate your plan

These are free, on-site program generators - no spreadsheet downloads required. Enter your current maxes (or pull them from your saved profile), choose your units and rounding, and each tool builds the complete program: every week, every training day, every set with its target weight and reps. The math is identical to the canonical version of each program, you can switch between pounds and kilograms instantly, and every plan downloads as a branded PDF with your weak-link analysis and a 12-week retest reminder.

Not sure how heavy a set should feel? Every generated plan ties back to our RPE chart and One Rep Max calculator, and your numbers feed straight into the FitnessVolt Strength Score so you can see where your maxes rank.

How to Choose a Strength Program

The best strength program is the simplest one that still drives progress. Beginners can add weight every session, so a linear program like Starting Strength, StrongLifts 5x5, or Greyskull LP works best. Once daily progress stalls (usually after a few months), intermediate lifters switch to weekly progression - Texas Method, Madcow 5x5, or 5/3/1 - which accumulates fatigue across the week and sets a new record once every 7 days instead of every session.

High-volume linear-progression hybrids like nSuns 531 LP and GZCLP sit between those camps: they keep adding weight frequently but pack in far more total work. Our FitnessVolt Autoregulated program takes a different route entirely - instead of fixed percentages it prescribes top sets by target RPE, so the load adjusts to how strong you actually feel on the day, and the whole structure scales to your strength level.

Training Max vs One-Rep Max

Percentage programs (5/3/1, nSuns, Madcow, Texas Method) are built on a training max, usually 90% of your true one-rep max. This deliberate under-loading leaves room to hit every prescribed set and keeps progress steady. Each generator handles this for you: enter your 1RM and it derives the training max, or tell it you are entering a training max directly.

Related Calculators

E1RM Calculator Estimate the 1RM each program needs RPE Chart Load percentages by reps and RPE Plate Calculator See which plates to load for each set