Training Programs Archives - Digital Training Tools

Korte 3×3 – For the Raw and equipped lifter

Stephan Korte’s 3×3 program primarily involves high volume in the three powerlifting movements; squat, deadlift, and bench press. It has been used by some great German powerlifters such as Ralf Gierz and Michael Bruegger. Stephen Korte was heavily influenced by the training methods utilized by eastern European weightlifters. The program is hence both extremely specialized and based on a block periodization structure, with variation from mesocycle to mesocycle. Phase 1, the first block, is based on high volume and low…

Cowboy Method

The cowboy method spreadsheet The Cowboy Method is a variation of the popular intermediate program Texas Method. The program was created by Chad Wesley Smith on the premise, that most people would benefit from more volume than is in the Texas method. More volume in Chad Wesley Smith’s perspective allows the lifter to gain more muscle and sport-specific practice which in turn will improve technique and movement efficiency. It is recommended to plan your weekly maxes well and not to…

Smolov Jr.

Smolov Jr. for Bench and Squat Smolov junior is a three-week intermediate loading training program that is basically just the base mesocycle(Accumulation block) in Smolov Sr. The Smolov Jr. training program is focused on squatting and/or benching 4 times per week over a period of 3 weeks. Like its senior counterpart, Smolov Jr. is based around high frequency, high volume, high intensity, and the workload is sufficiently high, that most trainees will accumulate fatigue throughout the 3 week period. The…

Smolov Microcycle and Mesocycle

Smolov is 13 week squat training program that was developed in the soviet union by Sergey Smolov. The program is often regarded as brutal and has been criticized for leading to overtraining and/or long term staleness. On the other hand, many have had huge success with the program and a handful of people have managed to increased their squat from 20-50kg. Smolov is regarded as an intermediate program and should not be attempted by a person with less them one…

Strong Curves

Strong curves is fitness/bodybuilding program designed by world-renowned gluteal expert Bret Contreras (PhD). The program is specifically designed for woman looking to improve their physique and especially their gluteal development (getting a bigger butt). How to open/download in Microsofts Excel or another format Preview the Strong Curves Spreadsheet(Excel and Google Sheets:

Texas Method

The Taxas Method is an intermediate program that was initially popularized by Glenn Pendlay and really took of when Mark Rippetoe started recommending the program. Since many new trainees had huge success with the starting strength program many followed through with his recommendation of following the program.

Sheiko – Heavy lifters (+80kg)

The following is an example program created by Boris Sheiko for an intermediated to advanced lifter over 80kg (175lbs)

Sheiko – sub 80kg lifters

The following is a great and visually informative spreadsheet created by MaximusGluteus, as an example program created by Boris Sheiko for an intermediated to advanced lifter under 80kg (175lbs)

Madcow 5×5

Madcow 5×5 is an intermediate program and the natural path of progression if you had have success with the StrongLifts 5×5 protocol. The programs core is now weekly linear progress and five big barbell lifts.

Sheiko – (29,30,31,32 and more)

Boris Sheiko is the national coach for the Russian powerlifting team and has produced world champions and world record holders such as Andrey Belyaev, Kirill Sarychev, Yuri Fedorenko, Alexei Sivokon, and Maxim Podtynny. At the time of this writing his atheletes has won a total of 39 gold medal at powerlifting world championships. Which by any standard can be considered impressive.