How To Create Training Programs

Stronglifts makes it easy to create your own training programs.

A program consists of several workouts typically done over the course of a week. Each workout consists of several exercises that you perform in a single session, usually on specific days.

For example, the Madcow 5x5 program consists of three workouts A, B, and C. In Workout A you do three exercises Squat, Bench Press, and Barbell Row.

In this article:

Creating Training Programs

You can create your training program like this...

  1. Open Stronglifts
  2. Go to Programs > Create Program
  3. Give the program a name, then tap done

Adding Workouts to Your Program

You can set the workouts inside your program like this:

  1. Open Stronglifts
  2. Go to Programs > Workouts
  3. Tap a workout to add, edit, or remove exercises
  4. Tap Add Workout to add workouts to the program

For more info see: Customizing Workouts

Setting The Sets & Reps

You can set the sets and reps for each exercise like this:

  1. Open Stronglifts
  2. Go to Programs > Sets & Reps
  3. Tap an exercise to set the Sets & Reps

For more info see: Customizing Sets & Reps

Duplicating Training Programs

You can duplicate existing training programs to use them as a base for new programs you want to create. Instead of manually re-creating workouts that are similar to existing programs, you can simply re-use them for the new program.

  1. Open Stronglifts
  2. Go to Programs > Select one of the programs
  3. Pick the program template > add or skip assistance work > set the weights
  4. Start the program
  5. You're back on the programs tab
    1. iOS: tap/hold the program > select duplicate
    2. Android: tap the three dots next to the program > select duplicate

This will create an exact copy of the program. You can customize it as you want.

Frequently Asked Questions

Do I lose my workout history if I switch programs?

No. Your workout history remains when you switch from your current program.

Switching programs only changes which workouts show on your homescreen. The workouts in your history will continue to show.

How do I rename a program I created?

iOS

  1. Open Stronglifts > Programs
  2. Tap/hold your program
  3. Select "Edit"
  4. Tap the name at the top

Android

  1. Go to Stronglifts > Programs
  2. Tap the three dots next to your program
  3. Select "Edit"
  4. Tap the name at the top

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