Workout Programs
Real programs designed by lifters. Pick one, start lifting, and let SteelRep handle the progression. No blank canvas, no guesswork.
beginner
Start here. Build the foundation with straightforward progression.
5x5 Power Builder
The classic barbell program that built generations of lifters.
Linear Barbell Program
Lower volume, heavier loads, and barbell thrusters for explosive strength.
Full Body Basics
Learn the movements. Build the habit. Then graduate to the barbell.
Joint-Friendly Strength 50+
Sustainable strength for the long game. Built for lifters who train smart.
Full Body Hypertrophy
Add reps. Add weight. Build muscle. Repeat.
intermediate
For lifters who have outgrown linear gains. More sophisticated programming.
Tiered Linear Progression
Three tiers of intensity in every session. The bridge from beginner to intermediate.
Push/Pull/Legs Split
Six days. Twice per muscle group. Maximum growth.
Functional Strength
Barbell strength meets real-world function. Carries, bodyweight, and compound lifts.
Bench Press Focus
Three waves of ascending intensity to break through your bench plateau.
Deadlift Builder
Two blocks. One goal. A bigger deadlift.
Strength & Cardio Conditioning
Strength and conditioning in the same program. No compromises.
Linear Progression + AMRAP Sets
High-frequency training with AMRAP-driven progression. Five days, maximum gains.
General Strength and Conditioning
Balanced strength and conditioning. No weaknesses, no excuses.
Founders Competition Foundation
Your first 12-week meet prep cycle. Master all three lifts and peak for competition.
Founders Deadlift Peak
Double your deadlift frequency and peak for your first meet.
Founders Bench Press Peak
Twice-a-week bench frequency to build a meet-ready press.
Founders Squat Peak
Double squat frequency with variation work to build a competition squat.
advanced
High-frequency and periodized training for experienced lifters.
High-Frequency Squat
Three squat days per week at different intensities. Frequency builds strength.
Upper/Lower Power-Hypertrophy
Power days for strength. Hypertrophy days for size. Both in one program.
Periodized Strength Cycles
Four cycles. Sixteen weeks. Percentages do the thinking so you can focus on lifting.
Ready to start?
Download SteelRep and pick your program. Progression tracking is automatic.
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