In today’s world, new workout programs are constantly hitting social media and magazines, boasting results in producing toned, muscled physiques. Although these programs may be featured and liked by thousands on social media, that doesn’t equate to high success rates. 

Going back to the essentials, to a firm foundation, is crucial for nailing the basics of form and technique in exercise. This article features the best strength training programs, tried and true, with designated rest days and implemented progressive overload. Each program promises success in increasing strength and improvement in physical fitness.

Best Strength Training Programs

Want to browse the best strength training programs and find one for yourself? Take a look at these top programs designed to promote continuous progress in strength. The benefits of lifting weights are countless, so get ready to upgrade your overall health with these expert training programs.

Starting Strength

The starting strength workout program is a designed approach to barbell training that executes different concepts to develop stronger lifters. It uses the moment model, describing the body as a mechanical system of levers (bones) and fulcrums (joints). This model explains the force, rotation, and angles of the body parts for a better understanding of the body’s movement. 

Mark Rippetoe, an American strength training coach and powerlifter, invented and wrote the book on the Starting Strength program. Rippetoe wanted to teach others that the optimal way to acquire strength is with a barbell. It personifies natural body movements, including functional patterns, with the capacity to increase weight load to encourage strength improvements. 

The starting strength training program is suitable for everyone. Beginners are recommended to set small, achievable goals and perform short, consistent strength training sessions. If you’re experienced, you may be better off doing another program like the Arnold split, unless you want to go back to the basics. Or, if you want to do strength training for weight loss, that is another option. 

Key Features Of The Starting Strength Program

• The aim of the starting strength program is training, not exercising. Bad or missed workouts are not meant to reflect a lifter’s character. Instead, lifters are encouraged to adjust and persevere. 
• Strength will constantly be referred to as the main variable in this program. 
• Variation in this program is not meant to instigate muscle confusion to shock the system. The program is meant for lifters to stick to the basic lifts to build skill and strength before adding complexity. 

Benefits

• Rejects cultural standards around abs and whether women should be strong. It does not focus on new and improved programs that promise toned muscles and aesthetic physiques. The program emphasizes simplicity to improve form, confidence, and strength. 
• Offers simplicity as an easy-to-follow training program for beginner or veteran lifters. 
• Incorporates a progressive overload format to encourage continuous progress in strength. 

Sample Workout Routine

The starting strength workout program consists of two workouts, A and B, with five exercises in each workout session. Training is done three days a week, alternating between each workout.

Tips

• Place a rest day between workout days to allow the muscles time to recover. After the third workout day, you will have two rest days before the next training session. 
• Aim to increase weight by five pounds per workout, equivalent to 7.5–15 pounds per week. 
• Keep track of your sessions using workout logs to observe the progress of lifted weight load and strength.

Strong Lifts 5X5

The 5×5 strength training program is believed to have been invented by Bill Starr, a well-known conditioning and strength pioneer. Starr believed this programming scheme created the perfect balance of intensity and volume to develop strength and muscle size simultaneously. 

It involves performing five sets of five repetitions of an exercise. This training scheme primarily focuses on the three big movements:

• Squat.
• Bench press.
• Deadlift.

Anyone seeking to drastically improve strength and muscle size at the same time should consider using this training program. It can promote desired improvements in muscle mass and strength to achieve aesthetic physique and functionality goals. 

Key Features Of The Strong Lifts 5X5 Program

• Train three days a week with rest days inserted in between workout days for recovery. 
• Every workout in the 5×5 program contains three exercises.
• Incorporates compound movements, mainly the big three (squat, deadlift, and bench press), and other options like rows and overhead presses. 
• It consists of two workouts. Workout A consists of the squat, bench press, and barbell row. Workout B includes the deadlift, overhead press, and squat. Alternate between these workouts. 

Benefits

• Offers a set workout schedule, three days a week, with predetermined exercises. This takes stress off picking what exercises or muscle groups to focus on for each workout. 
• Saves time spent in the gym as it only utilizes three exercises. 
• Encourages muscle growth and strength gain. 
• Enforces progressive overload to encourage significant gains in strength and muscle mass. 

Sample Workout Routine

The Strong Lifts 5×5 workout program encourages continuous improvements in strength and muscle size. By enforcing progressive overload and compound lifts, these benefits are promoted. 

Tips

• Always warm up before lifting to prepare the joints and muscles for activity. Performing five minutes of light cardio and dynamic stretches is strongly encouraged. 
• Rest periods can change depending on how strenuous the lift is. For example, if you’re not feeling as fatigued after performing a set, resting for one minute is recommended. Likewise, if a lift is strenuous, extend the rest period to five minutes if you’re worn out. 
• Aim to add 2.5–5 lbs of weight for every exercise each week. Only do this if you’re successfully completing the five repetitions. If you aren’t, remain at the same weight for that exercise.

The Texas Method

The Texas method is a training program that involves a three-day weekly exercise schedule. It emphasizes improvements in strength and muscle size. 

Each day of this exercise program incorporates full-body sessions, where lower- and upper-body are engaged. Typically, this involves squats and other upper-body exercises. 

It prioritizes a linear progression model, inserting a high volume, a light volume, and an intensity day (in this order). An example of what this would look like is:

• Monday — High volume. 
• Wednesday — Light volume. 
• Friday — Intensity. 

The Texas method is considered fit for lifters who have completed a linear progression training program. The linear progression strength-training program involves gradually increasing resistance, weight, or intensity over time to challenge the muscles. Beginners and intermediate lifters can benefit from the Texas method. 

Key Features Of The The Texas Method Program

• Involves three set workout days. Day one is high volume, day two is light volume, and day three is intensity. The aim of the intensity day is to set new personal records. 
• Uses a set and repetition scheme that is adjustable as weight increases. For example, it could be 5×5, 6×4, or 8×3. 
• Prioritizes full-body workouts, specifically squats paired with other upper-body exercises. 
• The Texas method aims to emphasize recovery, intensity, and volume. 

Benefits 

• The structured approach, categorized into volume and intensity, promotes improved powerlifting performance, strength, recovery, and muscle growth. 
• The use of progressive overload in the Texas method encourages continuous progress in strength and muscle size. 
• The design of this training program emphasizes recovery days to decrease the risk of overtraining and injury. 

Sample Workout Routine

In the Texas method, lifters will have different sets and repetitions depending on the assigned day. For example, high-volume days will have more sets than intensity days to accommodate the approach of volume versus intensity. 

Tips

• Emphasize balanced nutrition and quality sleep to boost recovery, performance, and progress. Poor nutrition and sleep can dramatically affect the quality of performance and results from exercise. 
• On intensity days, the weight load should be heavy but should not compromise form. If it does affect form, lower the weight load. Not doing so can increase injury risk.

Wendler’s 5/3/1

Designed by powerlifter Jim Wendler, Wendler’s 5/3/1 training program was created to slowly build strength. Through this training program, lifters are meant to achieve a new one-repetition max or 1RM. A one-repetition max is the maximum amount a person can lift for one repetition without compromising form. 

This training program utilizes a four-week cycle with four workouts each week. It incorporates four barbell weightlifting exercises:

• Bench press.
• Deadlift.
• Shoulder press.
• Squat.

Using Wendler’s 5/3/1 training program, a designated rep scheme is utilized, changing each week. It looks like this:

• Week 1 — Each exercise will be performed with three sets of five reps (3×5).
• Week 2 — During this week, every exercise will be performed with three sets of three reps (3×3).
• Week 3 —  Lifters perform one set of five reps (1×5), one set of 3 reps (1×3), and one set of one rep (1×1). 
• Week 4 — The goal of week four is de-loading. Lifters will perform three sets of five repetitions (3×5) at a lighter weight to give muscles time to recover. 

All experience levels can use Wender’s 5/3/1 program. It is great for slowly building strength by promoting steady progress as progressive overload is encouraged. 

Key Features Of The Wendler’s 5/3/1 Program

• Focuses on core lifts that are compound movements and engage upper- and lower-body muscle groups. 
• Informs lifters how much to progress to remove any misassumptions or guesswork that can deter progress. 

Benefits

• Promotes progressive overload to support steady and consistent results in strength and muscle growth. 
• Saves time with short but effective workout sessions. 
• With the designed rep scheme, lifters can use autoregulation to observe and critique intensity in each workout session.

Sample Workout Routine

In Wendler’s 5/3/1 program, one day will be lower body focused and the upper body the next day. Start with aiming for around 65% of your 1RM on the first set and build up from there. The main lifts are focused on Wender’s rep scheme, with accessory lifts following another rep scheme. 

Tips

• Each week, adjust the weight to lift heavier loads to encourage progressive overload. 
• Consider adding accessory lifts after the main lifts to encourage hypertrophy and establish a well-balanced physique. Some example exercises include lunges, pull-ups, and leg presses. 
• Prioritize rest days to discourage overtraining and injury risk.

Madcow 5X5

The Madcow 5×5 training program has been around for decades. It integrates high-frequency training using five sets of five repetitions. This program aims to stimulate strength gain through compound movements like squats or bench presses. 

During this workout program, sessions vary from light to heavy. Specifically, it goes heavy, light, and medium, or HLM. Training is three times a week, with rest days recommended between workout days. 

In the Madcow 5×5 training program, there are no overhead presses. Instead, lifters can use the incline bench press to work the shoulders and upper chest. Every workout will have squats, hence the importance of inserting rest days between training days. 

This program is not recommended for beginners but for intermediate or experienced individuals. If you are a beginner, it is advised to perform strong lifts 5×5 first before executing Madcow 5×5.

Key Features Of The Madcow 5X5 Program

• Integrates only three workouts each week. 
• Exercises are compound movements, like the squat and deadlift, to engage more muscle groups. 

Benefits 

• Offers success in gradual progression in strength and muscle size using progressive overload. 
• The programming is balanced, presenting variety in intensity, reps, and sets to keep training interesting while stimulating progress. 

Sample Workout Routine

The Madcow 5×5 workout program encourages improvements in hypertrophy and strength in athletes and lifters. Intensity varies per training day using the HLM structure to integrate progressive overload. 

Tips

• Always place a rest day in between training sessions. For example, train on Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday. 
• Every first training session of the week, increase weight load by about 2.5%–5% to implement progressive overload.

The Key Principles Of A Strength Training Program

Progressive Overload

Progressive overload is the training method that increases a workout’s difficulty over time. This method is a key principle in strength training and other exercises, used to stimulate growth in strength and muscle. 

The use of progressive overload in training programs can be approached in numerous ways, including:

• Shorten Rest Periods — Decreasing the amount of rest time between sets and increasing the intensity of an exercise. 
• Add Sets — Adding more sets to your workout session can further challenge the muscles. 
• Adjust Weight Load — Increasing weight load can place more tension on the muscles to increase engagement and stimulate further progress. 
• Increase Repetitions — Like adding more sets, increasing repetitions can make the muscles work harder under continuous tension. 
• Manipulate Distance Or Speed — In exercises like endurance or explosive movements in resistance training, manipulating speed, distance, or time under tension can stimulate progress. 

Rest Days

Every strength training program must have rest days incorporated. Without days designated for rest, the muscles will not have time to recuperate and recover from training. The risk of overtraining is prominent if the muscles are not given this rest time. 

On rest days, the muscles will grow stronger as they repair the microscopic tears caused by exercise. 

Specificity Principle

The specificity principle refers to the body’s response and how it is specific to the physical activity itself. It stresses that training should be tailored to an individual’s goals and whatever sport or activity they wish to improve upon. 

An example of the specificity principle would be for a person to improve their running, they must develop better endurance. For a person to build strength, they must lift heavy weights. 

5 Core Exercises To Build Overall Strength

Plank

Planks are an effective core exercise that contributes to improved overall strength and physical fitness. Not only does it boost core strength, but the plank also improves shoulder stability, posture, coordination, balance, and respiratory capacity. 

There are many available variations of the plank, such as:

• Knee Plank: An excellent beginner-friendly variation where the lifter is on their hands and knees to reduce intensity. 
• Single-Leg Plank: Challenges balance and coordination as a progression of the plank. 
• Weighted Plank: Adds weight to increase intensity for the lifter. 

Farmer’s Carry

The farmer’s carry is a core-focused exercise that promotes benefits like increased core stabilization and strength. These qualities are productive in improving posture and mobility. It also reduces injury risks like low back pain associated with core weakness. 

Hollow Hold

The hollow hold is an intense core exercise that performs abdominal bracing to activate and strengthen deep core muscles. This exercise is commonly used in gymnastics to improve body control, efficiency in muscular coordination, and strengthen core muscles. 

Numerous muscle groups are activated to maintain the hollow hold position, including the quadriceps, erector spinae, transverse abdominis, and obliques. 

Bird Dog

The bird dog is a dynamic exercise that strengthens the core and improves stability. It challenges balance, engaging numerous muscle groups like the hamstrings, glutes, and obliques to work together to maintain position. This exercise also engages the back extensor muscles, strengthening them to improve posture and spinal support. 

Dead Bug

The dead bug is another top-core exercise that helps improve overall strength. Its movement pattern increases core stabilization, upper body coordination, and muscular functionality. 

How To Choose The Suitable Program

When reading through these different strength training programs, assess whether they align with your goals or fitness and experience level. Approaching the selection of a suitable program in this way can better determine which one aligns with you and your goals. You can use other factors to choose a suitable program, including:

• Experience And Fitness Level — Choose a strength training program that aligns with your current fitness and experience level. Getting the basics down and strengthening your body to prepare for heavier lifts is essential for reducing injury risk. 
• Equipment — The program you choose means you must have access to different equipment setups, like a barbell bench press or squat rack. 
• Goals — If your goal is to maximize strength or you desire a combination of hypertrophy and strength, select the program carefully. Some programs specifically cater to strength increases, while others may promote both. 
• Duration — If you only have a limited time to train, select a program that aligns with your time restraints. 
• Rest Time — Some training programs will offer more rest days than others. This depends on the number of designated workout days assigned in the program. 

Conclusion

Finding the best strength program can initially be challenging. Once you determine your goals and assess your current fitness level, selecting a strength training program is much easier. One program may be best suited for beginners and another for intermediate or veteran lifters. 

Each of these strength training programs has been tried and cheered on for their outstanding success. They emphasize rest periods and progressive overload to continually encourage progress in strength, performance, and muscle growth. 

Frequently Asked Questions