What are the Stronger By Science programs?
The SBS programs are Greg Nuckols' percentage-based training templates from Stronger By Science, built around the squat, bench press, deadlift and overhead press and their variations. The strength and hypertrophy programs each run for 21 weeks in three seven-week blocks. Inside a block the reps come down as the percentages climb, each new block starts heavier than the one before, and weeks 7, 14 and 21 are deloads.
What sets SBS apart is that each lift's Training Max stays in step with how you are actually performing. How your sets go — how many you managed, how hard the last one felt or how many reps you got on it — decides whether that lift's Training Max goes up, stays or comes down before you train it again, so a strong week pushes the loads up and a rough one eases them back. The strength versions work down to heavy singles and doubles in the final block and leave you ready to test new maxes after week 21.
Five SBS programs in LiftLab
- SBS Strength Program — sets until one reaches the RPE target; four to six is on track
- SBS Strength — Last-Set RIR — fixed sets; rate the effort of the last one
- SBS Strength — Reps to Failure — fixed sets; the last goes for max reps against a rep target
- SBS Hypertrophy Template — higher reps; each lift ends with a set to failure
- SBS Linear Progression — for novices: three sets per lift at fixed percentages, no end date
How LiftLab runs the SBS programs
- Enter a one-rep max, or an honest estimate, for each lift as its Training Max
- Every working load calculated from your Training Maxes and rounded to your exercise increments
- The last set of each lift shows its RPE target, or is marked as an as-many-reps-as-possible set with its rep target
- Deload weeks 7, 14 and 21 already in the 21-week programs
- Weights, reps and an optional RPE logged for any set, with a three-minute rest timer between sets
- After every session LiftLab raises, keeps or lowers each lift's Training Max by the program's rule and recalculates the sessions ahead
- In the original Strength Program, end a lift at the set that reaches its RPE target or add sets past the sixth, and every set counts
Pick a layout for your week
Each program comes in several layouts. The strength and hypertrophy programs run two, three, four, five or six days a week, and the Linear Progression three to six. Every program also offers Lower Frequency layouts for three to six days a week, including two different five-day options, that train each muscle group fewer times a week. Choose the layout that fits your schedule and download just that one; you can come back for another later.
The templates program the main lifts and their variations and leave the rest to you. The strength and hypertrophy instructions suggest adding rows, pull-ups or pulldowns two or three times a week, while the Linear Progression already includes rows and pulldowns. Your downloaded plan is an editable copy, so add any accessories you need.
Who it's for
The strength versions suit intermediate lifters who want a long, structured build toward new maxes on the squat, bench press and deadlift, and who are comfortable judging effort or pushing a last set hard. The Hypertrophy Template applies the same three-block layout to higher-rep training for lifters chasing size. The Linear Progression is the place to start if you are newer to lifting and still getting stronger from week to week.
How to get the SBS programs in LiftLab
- Install LiftLab freeLiftLab is an app for Android and iPhone. Download it from Google Play or the App Store — no account or sign-up needed.
- Open the Programs tab and browse the Program LibraryEach SBS program has its own page explaining how to run its sets and how your Training Maxes move.
- Download the layout for your weekChoose the number of training days, standard or Lower Frequency. It is added to your app as a fully editable copy. Downloads need an internet connection and a compatible app version.
- Enter your Training MaxesUse a one-rep max or an estimate for each lift, and set the exercise increments so weights land on real plates.
- Train and rate your setsLog each session and rate the sets the program asks about. LiftLab adjusts each lift's Training Max by the program's rule, and the workout summary shows what changed.
SBS programs FAQ
Do I need the LiftLab app to run the SBS programs?
Yes. LiftLab is a free app for Android and iPhone. Install it from Google Play or the App Store and download the SBS program you want from the in-app Program Library.
Does LiftLab adjust my Training Max automatically?
Yes. When you finish a session, LiftLab raises, keeps or lowers each lift's Training Max by the program's own rule, using your set count, how hard your last set felt or the reps you got on it, and the workout summary shows the change. Deload weeks leave it unchanged, and you can still edit a Training Max yourself at any time.
Which SBS strength version should I choose?
All three share the same 21-week schedule and percentages, and differ only in how you judge each lift's sets. Pick the original if you like adding sets until one reaches the RPE target, Last-Set RIR if you want a fixed number of sets and one effort rating, or Reps to Failure if you would rather judge each session by a rep count than by feel.
How many days a week can I train?
The strength and hypertrophy programs come in two- to six-day versions and the Linear Progression in three- to six-day versions. Each also has Lower Frequency layouts for three to six days that train each muscle group fewer times a week.
Can I start with an estimated max?
Yes. Enter a one-rep max or an estimate for each lift as its Training Max. If you are new to high-rep training, start the Hypertrophy Template conservatively, at around 85–90% of your true max.
Are the SBS programs free in LiftLab?
Yes — the app and all five SBS programs are free, with no account required.
Is LiftLab affiliated with Greg Nuckols or Stronger By Science?
No. LiftLab is an independent implementation and is not affiliated with or endorsed by Greg Nuckols or Stronger By Science.
LiftLab is independent and is not affiliated with or endorsed by Greg Nuckols or Stronger By Science. Program names identify the compatible training templates.
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