Blog - FitFrek

Starting Strength Program: Workouts, Progression & Spreadsheet

By Nader on August 13, 2021

Run the novice linear progression correctly with A/B workouts, lift-specific loading, resets and an independent Starting Strength planner.

Sheiko Programs & Spreadsheets: #29–#37 vs Sheiko Gold

By Nader on August 13, 2021

Understand Sheiko #29, #30, #31, #32 and #37, how historical spreadsheets differ from Sheiko Gold, and use a blank FitFrek program log.

Armstrong Pull-Up Program: 5-Day Routine & Tracker

By Nader on August 13, 2021

Follow the original five-day Armstrong Pull-Up structure, set a sustainable training-set number and download an independent eight-week tracker.

Candito 6 Week Program: Spreadsheet + 2026 Guide

By Nader on August 13, 2021

Candito 6 Week explained with creator-partnered access, direct original and Advanced Bench XLSX downloads, and week-by-week structure.

GZCL Programs Explained: GZCLP, J&T 2.0, Rippler & P-Zero

By Nader on August 12, 2021

Compare GZCLP, Jacked & Tan 2.0, The Rippler and P-Zero, understand T1/T2/T3, and use a blank FitFrek log without shared-sheet edit requests.

Calgary Barbell 16 Week Program: Review, Structure & Official Program

By Nader on August 12, 2021

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