On top of that, Greg is a super smart, generous guy and if you don’t know about his Stronger By Science blog or podcast then definitely check those out. Outside of its legendary 3x Intermediate Medium bench press program, which I’ve personally used with tremendous success, the program collection is unparalleled in terms of simplicity and flexibility.
Bigger leaner stronger spreadsheet free#
The Greg Nuckols 28 Programs collection is one of the best free powerlifting programs made available on the internet. Starscream (autoregulated hypertrophy program) | Greg Nuckols 28 Programs Program NameĪesthetics, Physique, Hypertrophy, Bodybuilding This self awareness will come naturally after a few weeks and is an important aspect of training. Hypertrophy programs are primarily based on time under tension for the muscles and accessory volume, so many of the movements don’t have weights recommended (aside from the normal squat, bench, and deadlift percentage based programming) so you’ll need to proceed based on feel.
The program has lots of notes in the spreadsheet (also available on the program detail page) that I recommend you read before starting. This program is primarily designed to induce muscular hypertrophy, not set new maxes on your lifts. Since it is so high volume, it is important to start the weights very low and work your way up. This is a high volume program with lots of accessory movements, making it ideal for hypertrophy.
Bigger leaner stronger spreadsheet update#
GZCL Free Compendium November 27th Update Starscream 12 Week Hypertrophy Program (5 Day) GZCL himself has fantastic write ups on VDIP and UHF.īoth of these programs can be found in the GZCL Compendium spreadsheet collection below.
NSuns Linear Progression (LP) Complete Bundle (4 Day, 5 Day, 6 Day squat, 6 Day deadlift) | GZCL 5 Day Split Program If you don’t want to pull with an alternate stance, you could do another deadlift variation like defecit deadlifts, paused deadlifts, etc. So if you normally pull conventional, sumo deadlift would be your alternate deadlift stance. “Alt stance deadlift” is the stance that is opposite to what you normally train. For those looking for a 5 day program, an additional bench press day is added. There are many different versions of nSuns, which the 4 day version being especially popular. Many, many people have used nSuns successfully to get stronger, lose fat, and gain muscle (read nSuns Reviews + Results). NSuns is a popular variation of Jim Wendler’s 5/3/1 which bases each workout around one of the “big four” lifts (squat, bench press, deadlift, and overhead press (aka OHP)) and then prescribes additional accessory volume.
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