The program is delivered via highly sophisticated spreadsheets. These sheets do more than just list exercises; they track volume, intensity, and estimated 1RMs over time. By providing a clear visual representation of progress, the SBS programs offer psychological motivation and objective data, helping lifters move past plateaus that often stall progress in simpler routines.
Specifically tailored for muscle growth, featuring higher volume and rep ranges than the strength-focused templates.
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. Stronger By Science Programs.zip
At the core of the SBS programs is the concept of autoregulation. Traditional programs often prescribe fixed weights based on a one-rep max (1RM) measured weeks or months prior. SBS utilizes "Training Maxes" that adjust dynamically based on your performance during "AMRAP" (As Many Reps As Possible) sets. This ensures the intensity remains optimal—challenging you on days you feel strong and scaling back on days you are fatigued—which maximizes long-term progress while minimizing burnout. Program Variety and Structure
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 At the core of the SBS programs is
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
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. general fitness enthusiasts
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