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Madcow 5×5: Intermediate Program, Progression & Spreadsheet

By Nader on November 25, 2021
Madcow 5×5 intermediate progression, weekly schedule and separate direct XLSX downloads for intermediate and advanced versions.
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Best Intermediate Powerlifting Programs in 2026: 7 Plans Compared

By Nader on November 24, 2021
Compare seven intermediate powerlifting programs by length, frequency, progression, meet focus and access, from Calgary Barbell and TSA to Candito, GZCL, Sheiko and Texas Method.
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Best Beginner Powerlifting Programs in 2026: 6 Plans Compared

By Nader on November 18, 2021
Compare six beginner powerlifting programs by schedule, progression, lift specificity and access, including TSA Beginner, GZCLP, Candito Linear and simpler novice plans.
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Greyskull LP: Original Program, Phrak Variant & Progression

By Nader on August 13, 2021
Greyskull LP explained: original progression, resets, Phrak differences, official book and a direct Phrak-variation XLSX.
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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.
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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.
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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.
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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.
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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.
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Calgary Barbell 16 Week Program: Review, Structure & Official Program

By Nader on August 12, 2021
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