Decide (RTF, RIR, or Hypertrophy) fits your current goals Explain how to set up the spreadsheet for the first time Suggest accessory lifts to pair with your main movements
The most popular version. It uses an AMRAP set at the end of each movement to determine if your weight should increase the following week.
Designed for those who prefer not to train to absolute failure. It asks you to stop a set when you feel you have a specific number of reps left in the tank.
One of the greatest strengths of the SBS suite is its extreme flexibility. Users can choose to train anywhere from 2 to 6 days per week. The spreadsheets allow for the seamless integration of "Auxiliary" lifts, enabling lifters to target specific weaknesses or incorporate bodybuilding movements alongside their primary compound lifts. This makes the program equally effective for powerlifters, general fitness enthusiasts, and athletes. Data-Driven Progress
The Stronger By Science (SBS) program bundle, formerly known as "Average to Savage," represents a masterclass in evidence-based resistance training. Created by Greg Nuckols and the SBS team, these programs bridge the gap between complex exercise science and practical, adaptable gym application. Unlike rigid, "cookie-cutter" routines, the SBS bundle is a customizable toolkit designed to accommodate various experience levels, goals, and schedules. The Philosophy of Autoregulation
A "choose your own adventure" spreadsheet that allows advanced users to mix and match different progression schemes for every individual exercise. Accessibility and Customization