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The Complete List of Strength Training Programs (and Which Need a Logbook)
Every major barbell program ranked by level, goal, and tracking complexity. Find yours, then build the logbook it needs.
Why this matters
A comprehensive directory of 20+ strength training programs organized by experience level and goal, with tracking complexity ratings and logbook recommendations for each.
There are dozens of strength training programs and most lifters have tried at least three. The difference between the lifters who get results and the ones who spin their wheels is usually not the program. It is the tracking. Some programs demand detailed logging to work properly. Others are simple enough to run from memory. Here is every major program, who it is for, and whether it needs a logbook to deliver results.
Programs listed
24
Every major barbell program from beginner to advanced, organized by level and goal.
Tracking complexity range
1-5
Rating from 1 (minimal tracking needed) to 5 (detailed logbook essential).
Template posts linked
15+
Direct links to logbook template articles for the most popular programs.
How to Use This List
How This Directory Works
Each program below includes a brief description, who it is best for, a tracking complexity rating from 1 to 5, and whether a structured logbook is essential, helpful, or optional. A rating of 1 means the program is simple enough to run from memory. A rating of 5 means the program will fall apart without detailed session-by-session logging.
Programs are organized by experience level: novice (under 1 year of consistent training), intermediate (1-3 years), and advanced (3+ years). Within each level, they are grouped by primary goal: strength, hypertrophy, or general fitness. Find your level, find your goal, and pick the program that fits.
Novice Programs
Novice Programs (Under 1 Year of Training)
Novice programs use linear progression: add weight every session. They are simple by design because beginners need consistency, not complexity. Tracking is straightforward but important because the weight changes every workout.
Starting Strength
3 days/week, 3x5 on squat, bench/OHP, deadlift. Linear progression every session. Tracking complexity: 2/5. A logbook helps you remember which weight to load next session and catches stalls early. The program is simple enough that some lifters track it mentally, but data shows those who log progress further.
StrongLifts 5x5
3 days/week, alternating A/B workouts. 5x5 on squat, bench, row plus 1x5 deadlift. Linear progression with a deload protocol. Tracking complexity: 2/5. Similar to Starting Strength. The deload protocol is where a logbook pays off because you need to know when you failed three sessions at the same weight.
Greyskull LP
3 days/week. Last set is AMRAP (as many reps as possible). Reset protocol drops weight 10% on a miss. Tracking complexity: 3/5. The AMRAP set makes logging important because your rep count on the last set determines when to increase weight.
GZCLP
3-4 days/week. Three tiers of exercises (T1 heavy, T2 moderate, T3 light). Progressive rep scheme that shifts from 5x3 to 6x2 to 10x1 before resetting. Tracking complexity: 3/5. The tier system and rep scheme changes make a logbook very helpful. Easy to lose track of which stage you are on without it.
Intermediate Programs
Intermediate Programs (1-3 Years of Training)
Intermediate programs use weekly or block periodization rather than session-to-session progression. They introduce more variables (volume, intensity, exercise rotation) and tracking becomes more important because progress happens over weeks, not days.
5/3/1 (Wendler)
3-4 days/week. Monthly cycles with specific percentages and AMRAP sets. Many variations (BBB, FSL, Joker sets). Tracking complexity: 4/5. Essential to log because percentages change every cycle, AMRAP reps drive training max adjustments, and the monthly review requires data from all four weeks.
Texas Method
3 days/week. Volume Monday, recovery Wednesday, intensity Friday. Weekly progression on the Friday PR set. Tracking complexity: 3/5. The weekly PR on Friday is the key data point. Without logging it, you cannot tell whether your intensity day is actually progressing.
Madcow 5x5
3 days/week. Ramping sets to a top set. Weekly linear progression. Tracking complexity: 3/5. Similar structure to Texas Method. The ramping sets make it helpful to log because you need to calculate intermediate weights based on your top set.
Candito 6-Week
4 days/week. Three phases: hypertrophy, strength, peaking. Ends with a max test. Tracking complexity: 4/5. Essential to log because each phase has different rep schemes and the cycle comparison across multiple runs is where the real value lives.
nSuns 5/3/1
4-6 days/week. High volume variant of 5/3/1 with 8-9 sets on the main lift plus a secondary lift. AMRAP-driven TM adjustments. Tracking complexity: 4/5. The sheer volume of sets makes a logbook essential. Without one, you will lose track of which weight goes on which set.
PHUL
4 days/week. Upper/lower split with power and hypertrophy days. Different rep ranges by day type. Tracking complexity: 3/5. Two different tracking styles (power vs hypertrophy) within one program makes a structured logbook very helpful.
Average to Savage 2.0
3-5 days/week. Auto-regulated via AMRAP performance. 21-week cycles with three blocks. Tracking complexity: 5/5. Essential to log because the auto-regulation depends entirely on your AMRAP rep data. Without tracking target vs actual reps, the program cannot function.
Juggernaut Method
4 days/week. Wave periodization through 10s, 8s, 5s, 3s phases. AMRAP sets for TM calculation. Tracking complexity: 4/5. The wave structure and TM adjustments make logging essential. You need to track which wave you are on and what your AMRAP performance was.
Advanced Programs
Advanced Programs (3+ Years of Training)
Advanced programs use complex periodization, high frequency, or auto-regulation. They assume the lifter knows how to train and focus on managing fatigue while pushing the limits of strength development. Tracking is almost always essential at this level.
Conjugate/Westside
4 days/week. Max effort upper/lower and dynamic effort upper/lower. Exercise rotation every 1-3 weeks. Bands and chains. Tracking complexity: 5/5. Essential to log because you rotate exercises constantly. Without a logbook, you cannot track your ME records across exercises or remember which variations you used.
Sheiko
3-4 days/week. High frequency, submaximal loads, percentage-based. Competition lifts multiple times per week. Tracking complexity: 4/5. Essential to log because the high set count and specific percentages are difficult to remember session to session.
Bulgarian Method
5-7 days/week. Daily max on competition lifts. Minimal exercise selection. Tracking complexity: 5/5. Essential to log because your daily max fluctuates and the trend across weeks is the only way to assess whether the approach is working.
Smolov (Squat)
4 days/week for 13 weeks. Four distinct phases with dramatically different structures. Squat-focused with brutal volume. Tracking complexity: 4/5. Essential to log because each phase has specific weights and rep schemes that must be followed precisely.
Cube Method
3-4 days/week. Rotating heavy, explosive, and repetition days across squat, bench, and deadlift. Tracking complexity: 4/5. The rotation means each lift gets a different training style each week. Logging keeps the rotation organized.
Bodybuilding and Hypertrophy
Bodybuilding and Hypertrophy Programs
These programs prioritize muscle growth over maximal strength. Tracking focuses on volume, rep ranges, and progressive overload through reps rather than heavy singles.
PPL (Push Pull Legs)
3-6 days/week depending on variant. Exercises grouped by movement pattern. High exercise variety. Tracking complexity: 3/5. Helpful to log because the high exercise count makes it easy to forget weights and progression across sessions.
Upper/Lower Split
4 days/week. Simple upper and lower body division. Tracking complexity: 2/5. Simple enough that detailed logging is helpful but not essential. Double progression tracking (increase reps, then increase weight) is the main benefit.
Arnold Split
6 days/week. Chest/back, shoulders/arms, legs. High volume per muscle group. Tracking complexity: 3/5. The high exercise count per session makes a logbook helpful for tracking which weights you used on each movement.
Bro Split
5 days/week. One muscle group per day. High volume per session, low frequency per muscle. Tracking complexity: 2/5. Simple structure, but logging prevents the common problem of doing the same weight for the same reps for months without progressing.
The Verdict
Which Programs Need a Logbook Most?
Any program with auto-regulation (AtS 2.0, RTS, nSuns) absolutely requires a logbook. The program literally cannot function without rep data driving weight adjustments. Any program with exercise rotation (Conjugate, Cube, Bulgarian) needs a logbook to track records and rotation schedules.
Simple linear programs (Starting Strength, StrongLifts) can technically be run without a logbook, but the lifters who log them progress further and stall less often. The logbook catches stalls before they become multi-week plateaus.
If you are reading this article, you probably already value tracking. The question is whether your logbook matches your program's tracking demands. A program rated 4-5 on complexity deserves a structured logbook with program-specific page layouts, not a blank notebook.
Action checklist
Deploy it this week
Find your program on this list
Check the tracking complexity rating. If it is 3 or higher, a structured logbook is strongly recommended.
Match your logbook to your program
Auto-regulated programs need AMRAP and RPE columns. Periodized programs need phase labels. Simple programs need weight and reps.
Read the template article for your program
If a logbook template post exists for your program, read it for specific layout and notation recommendations.
Build or buy a logbook that fits
Generic workout journals work for programs rated 1-2. Programs rated 3-5 benefit from custom-built logbooks.
Remember
3 takeaways to screenshot
- ⚡Tracking complexity ranges from 1 (run it from memory) to 5 (program breaks without detailed logging). Know where your program falls before choosing a logbook.
- ⚡Auto-regulated programs (AtS 2.0, RTS, nSuns) and rotation-based programs (Conjugate, Bulgarian) absolutely require a logbook to function properly.
- ⚡Even simple programs produce better results when tracked. The logbook catches stalls, confirms progression, and provides data for your next programming decision.
FAQs
Readers keep asking…
What if my program is not on this list?
Apply the same framework. How many variables does the program have? How often do weights, rep schemes, or exercises change? If the answer is frequently, you need a logbook. If the program is simple and consistent, a logbook is helpful but not critical.
Can I run an advanced program as an intermediate?
You can, but you will probably not benefit from the complexity. Advanced programs are designed for lifters who have exhausted simpler programming. If Madcow or 5/3/1 are still producing results, there is no reason to switch to Conjugate or Bulgarian.
Which program builds the most strength?
The one you run consistently for long enough. No program works in three weeks. Pick one that matches your schedule, equipment, and goals, then run it for at least 8-12 weeks with consistent logging.
Do I need different logbook pages for different programs?
Yes, if the programs have different tracking needs. A 5/3/1 page with percentage columns looks different from a PPL page with volume tracking. Custom logbooks let you build program-specific layouts.
What tracking complexity rating should beginners target?
Start with programs rated 2-3. They are simple enough to learn but structured enough that a logbook adds real value. Programs rated 1 are almost too simple, and programs rated 4-5 introduce complexity that beginners do not need yet.
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