Get The Stronglifts Spreadsheet Bundle, For Free!

Sign up to get the spreadsheet of every Stronglifts program, 15% off Stronglifts Pro Lifetime, and daily tips. Enter your email below to get started…

Stronglifts Spreadsheet Bundle
_Hero Spreadsheet (/home/)
Stronglifts Spreadsheet Bundle

Featured On

Men's Health
Bodybuilding.com
Muscle & Fitness

Weightlifting Made Simple, Finally

Get your workouts, weights, sets and reps planned for you. Focus 100% on lifting while Stronglifts does all the thinking for you.

Download the Stronglifts app for free.

Stronglifts app
Stronglifts app
100k+ five star reviews
4.9 average rating
30m+ workouts logged
5m+ app downloads

The Best Programs to Build Strength and Muscle… 100% Free!

Squat
Best beginner program for new and returning lifters wanting strength & size.
Strength & Size Beginner
Full body 3×/week
Lever Row
Upper-body hypertrophy program to focus on chest, shoulders, back, arms and abs.
Hypertrophy Beginner Intermediate
Upper body focus 3×/week
Deadlift
Upper/lower body split program with four short workouts per week.
Strength & Size Beginner Intermediate
Upper/lower 4×/week
Bench Press
Best strength and muscle building program for intermediate lifters.
Strength & Size Intermediate
Full body 3×/week
Front Squat
Classic heavy/light/medium training program for intermediate lifters.
Strength & Size Intermediate
Full body 3×/week
Dumbbell Lunges
Hotel gym workout for travelers or new lifters with only access to dumbbells.
Dumbbell-only Beginner Intermediate
Full body 3×/week
Sumo Deadlift
Low volume strength and muscle building program when time or recovery limited.
Limited Time Beginner Intermediate
Full body 2-3×/week
Incline Bench Press
Short maintenance program for busy lifters to maintain strength and muscle gains.
Maintenance Beginner Intermediate
Full body 1-3×/week
Free Stronglifts Spreadsheets
Download free spreadsheets for every Stronglifts program.
Download Now

Thousands of bodies and lives changed since 2007

Just some of the hundreds of thousands five stars reviews posted by Stronglifters on the App Store and Google Play.

Get All Stronglifts Spreadsheets for Free

Join the Stronglifts community to get free access to all the spreadsheets for every Stronglifts program. You’ll also get 15% off Stronglifts Pro, and daily email tips. Enter your email below to sign up today for free.

Stronglifts Spreadsheet Bundle
_Footer Spreadsheet (all pages)
Stronglifts Spreadsheet Bundle

Get The Free Spreadsheets

Sign up to get free spreadsheets of every Stronglifts program, 15% discount on Stronglifts Pro, and daily email tips.

_ExitPopup Spreadsheet (all pages)