Health & Wellness
Types of Strength Training Systems
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Updated:4/9/2026
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System↕ | Origin↕ | Primary Focus↕ | Typical Frequency↕ | Best For↕ | Known For↕ |
|---|---|---|---|---|---|
StrongLifts 5x5 | Mehdi Hadim, 2000s | Linear strength | 3x per week | Beginners building base strength | Five compound lifts, add weight every session, simple and free app |
Starting Strength | Mark Rippetoe, 2005 | Barbell fundamentals | 3x per week | Novice lifters learning form | Squat, bench, deadlift, press, power clean; linear progression bible |
Push Pull Legs (PPL) | Bodybuilding tradition | Hypertrophy split | 3-6x per week | Intermediate mass builders | Separates muscle groups for volume and recovery; popular on r/Fitness |
Upper/Lower Split | Bodybuilding classic | Balanced strength and size | 4x per week | Intermediates with limited time | Two upper, two lower days per week; flexible and efficient |
Westside Barbell | Louie Simmons, 1980s | Powerlifting strength | 4x per week | Advanced powerlifters | Max effort and dynamic effort days, bands and chains, conjugate method |
5/3/1 | Jim Wendler, 2008 | Slow strength progression | 3-4x per week | Intermediates who want longevity | Percentage-based main lifts, monthly waves, start too light philosophy |
German Volume Training | East German weightlifting, 1970s | Hypertrophy | 3x per week | Mass gain phases | 10 sets of 10 reps at 60 percent 1RM; brutal but effective |
CrossFit | Greg Glassman, 2000 | General physical preparedness | 5-6x per week | All-around athletes | Constantly varied, high-intensity WODs combining gymnastics, Olympic lifts, cardio |
Olympic Weightlifting | Ancient, codified 1896 | Snatch and clean & jerk | 4-6x per week | Explosive power athletes | Two competition lifts, technical mastery, hip extension power |
Bulgarian Method | Ivan Abadjiev, 1970s | Max daily singles | 6x per week, often twice daily | Elite weightlifters | Daily maxes on competition lifts, only works with extreme recovery |
Smolov Squat Program | Sergey Smolov, Russia | Squat strength peak | 4x per week squats | Intermediates seeking squat PR | 13-week squat-focused cycle, 50-100 lb gains, brutal base mesocycle |
Sheiko | Boris Sheiko, Russia | Powerlifting total | 3-4x per week | Competitive powerlifters | High volume, moderate intensity, heavy percentage-based Russian programming |
nSuns 531 LP | Reddit user nSuns, 2016 | Strength and volume | 4-6x per week | Intermediate lifters plateaued on 5/3/1 | High-frequency main lift work, 9 sets with descending reps |
Arnold Split | Arnold Schwarzenegger, 1970s | Bodybuilding hypertrophy | 6x per week | Advanced bodybuilders | Chest/back, shoulders/arms, legs twice per week; old-school mass |
GZCL Method | Cody Lefever | Strength and hypertrophy tiers | 4x per week | Intermediates customizing programs | T1/T2/T3 tier system, flexible accessory work, beloved on r/weightroom |
Texas Method | Glenn Pendlay, Rippetoe | Post-novice strength | 3x per week | Lifters stalling on Starting Strength | Volume Monday, light Wednesday, intensity Friday; weekly PRs |
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