Built Strong 1.0

Built Strong 1.0 is a foundational powerlifting/powerbuilding strength program. It consists of four training sessions per week over five weeks. The program does not include any peaking or maxing phases. You will train the upper body twice per week and the lower body twice per week.

The focus is on simple, highly effective gym exercises designed to build strength in multiple positions, with particular emphasis on the hips, knees, shoulders, and elbows. In the bench press, all working sets are performed as max-repetition sets. Squats follow a linear 5×5 progression, and in the deadlift you are given a prescribed number of repetitions to complete, with the option to perform more if able. After that, you perform 3×5 at a lighter load.

Assistance work includes the military press and the behind-the-neck press. Both of these exercises are based on your 1RM in the military press, meaning you do not need to test a max in the behind-the-neck press. All other assistance exercises use RIR guidelines to determine set intensity.

If you feel confident in your technique and are looking to push your training and train with high effort, this program may be a great fit for you.