sbs-training

What this skill does

# SBS Training Programs

Comprehensive guidance for all 12 Stronger By Science program templates by Greg Nuckols. These autoregulated programs use a training max system to calculate working weights and adjust loads based on performance.

**Source**: Stronger By Science Program Bundle by Greg Nuckols — [strongerbyscience.com](https://www.strongerbyscience.com/)

## When to Use This Skill

Activate when users:
- Want to run any SBS / Stronger By Science program
- Ask about autoregulated training with training maxes
- Want to understand set threshold, last set RIR, or reps to failure progression
- Need help setting up an SBS spreadsheet
- Ask about the SBS Program Builder
- Want to compare SBS program variants
- Ask about Greg Nuckols' programming

## Reference File Index

| File | Topic | Key Content |
|------|-------|-------------|
| `references/00-glossary.md` | Terminology | TM, RIR, RTF, RPE, aux/accessory definitions |
| `references/01-training-max-system.md` | Training max | TM concept, working weight formula, rounding, single @8 override |
| `references/02-periodization-structure.md` | Program structure | 3×7-week blocks, wave loading, deloads, late-program guidance |
| `references/03-exercise-framework.md` | Exercise setup | Main/aux/accessory categories, upper back, frequency tabs, LF variants |
| `references/04-autoregulation-set-threshold.md` | Set threshold | SBS Strength Program progression method |
| `references/05-autoregulation-last-set-rir.md` | Last set RIR | Last Set RIR progression method |
| `references/06-autoregulation-rtf.md` | Reps to failure | RTF progression for strength and hypertrophy |
| `references/07-intensity-tables.md` | Numerical tables | All intensity, rep target, RIR, and RTF lookup tables |
| `references/08-novice-programs.md` | Novice programs | Linear Progression and Novice Hypertrophy (self-contained) |
| `references/09-program-builder.md` | Program builder | Mix-and-match progressions, 5 accessory schemes, assembly |
| `references/10-tips-and-recommendations.md` | Tips & FAQ | Best results data, effort, rest periods, switching programs |
| `references/11-exercise-distribution.md` | Day layouts | Exercise-to-day mapping per frequency, Standard vs LF, per-muscle frequency |

## Decision Guide

```
Is the user a novice (0-2 years, can add weight weekly)?
├── YES → Strength focus? → SBS Linear Progression (ref 08)
│         Hypertrophy focus? → SBS Novice Hypertrophy (ref 08)
└── NO (intermediate+)
    ├── Want to mix-and-match progressions? → SBS Program Builder (ref 09)
    └── Want a pre-built program?
        ├── Goal: Strength (peaking to 1RM test)
        │   ├── Prefer counting sets to RIR cutoff? → SBS Strength Program (ref 04)
        │   ├── Prefer rating last set RIR? → SBS Strength Last Set RIR (ref 05)
        │   └── Prefer one AMRAP set per exercise? → SBS Strength RTF (ref 06)
        └── Goal: Hypertrophy (higher reps, no peaking)
            └── SBS Hypertrophy Template (ref 06)

For any of the above (except Novice Hypertrophy and Program Builder):
  Train 4-6x/week? → Use the standard (Original) version
  Train 2-3x/week? → Use the Lower Frequency (LF) version
```

## Program Catalog

---

### 1. SBS Strength Program

- **Duration**: 21 weeks (3 × 7-week blocks)
- **Goal**: Strength — peaks to 95% TM singles in week 20
- **Level**: Intermediate+
- **Autoregulation**: Set threshold (→ `references/04-autoregulation-set-threshold.md`)
- **Frequency tabs**: 2x–6x per week

**Building blocks to read**:
- `references/01-training-max-system.md` — TM, working weight, single @8
- `references/02-periodization-structure.md` — Block structure, deloads
- `references/03-exercise-framework.md` — Exercise categories, upper back
- `references/04-autoregulation-set-threshold.md` — Progression method
- `references/07-intensity-tables.md` — Strength intensity tables, rep targets, RIR cutoffs

**Defaults**:
- Main lifts: Squat, Bench Press, Deadlift, OHP
- Auxiliaries: Front Squat, Paused Squat, Close Grip Bench, Incline Press, Sumo Deadlift, Push Press
- Lower set threshold: 4 / Upper set threshold: 6
- TM increase: +2% / TM decrease: −5%
- Single @8 percentage: 90%
- Deloads (weeks 7, 14, 21): 4–6 sets at prescribed weight, no RIR cutoff, TM unchanged

---

### 2. SBS Strength Program LF

Identical to program #1 but uses **Lower Frequency** templates (exercises spread across fewer days per week). All parameters, progressions, and tables are the same.

- **Frequency tabs**: 2x–6x (same tabs, but exercises distributed for lower per-muscle frequency)
- **Building blocks**: Same as program #1

---

### 3. SBS Strength Program Last Set RIR

- **Duration**: 21 weeks (3 × 7-week blocks)
- **Goal**: Strength — peaks to 95% TM singles in week 20
- **Level**: Intermediate+
- **Autoregulation**: Last set RIR rating (→ `references/05-autoregulation-last-set-rir.md`)
- **Frequency tabs**: 2x–6x per week

**Building blocks to read**:
- `references/01-training-max-system.md`
- `references/02-periodization-structure.md`
- `references/03-exercise-framework.md`
- `references/05-autoregulation-last-set-rir.md` — Progression method
- `references/07-intensity-tables.md` — Strength intensity tables, rep targets, RIR targets

**Defaults**:
- Main lifts: Squat, Bench Press, Deadlift, OHP
- Auxiliaries: Front Squat, Paused Squat, Close Grip Bench, Incline Press, Sumo Deadlift, Push Press
- Sets per exercise: 5
- TM adjustment scale: −5%, −2%, 0%, +0.5%, +1%, +1.5%, +2%, +3%
- Single @8 percentage: 90%
- Deloads (weeks 7, 14, 21): 5 sets at prescribed weight, no RIR target, TM unchanged

---

### 4. SBS Strength Program Last Set RIR LF

Identical to program #3 but uses **Lower Frequency** templates.

- **Building blocks**: Same as program #3

---

### 5. SBS Strength Program Reps to Failure (RTF)

- **Duration**: 21 weeks (3 × 7-week blocks)
- **Goal**: Strength — peaks to 95% TM singles in week 20
- **Level**: Intermediate+
- **Autoregulation**: Reps to failure on last set (→ `references/06-autoregulation-rtf.md`)
- **Frequency tabs**: 2x–6x per week

**Building blocks to read**:
- `references/01-training-max-system.md`
- `references/02-periodization-structure.md`
- `references/03-exercise-framework.md`
- `references/06-autoregulation-rtf.md` — Progression method (strength variant)
- `references/07-intensity-tables.md` — Strength intensity tables, normal set rep targets, last set RTF targets

**Defaults**:
- Main lifts: Squat, Bench Press, Deadlift, OHP
- Auxiliaries: Front Squat, Paused Squat, Close Grip Bench, Incline Press, Sumo Deadlift, Push Press
- Sets per exercise: 5 (4 normal + 1 to failure)
- TM adjustment scale: −5%, −2%, 0%, +0.5%, +1%, +1.5%, +2%, +3%
- Single @8 percentage: 90%
- Deloads (weeks 7, 14, 21): 5 sets at prescribed weight, no rep target, TM unchanged

---

### 6. SBS Strength Program RTF LF

Identical to program #5 but uses **Lower Frequency** templates.

- **Building blocks**: Same as program #5

---

### 7. SBS Hypertrophy Template

- **Duration**: 21 weeks (3 × 7-week blocks)
- **Goal**: Hypertrophy — max intensity caps at 82.5% TM (no peaking)
- **Level**: Intermediate+
- **Autoregulation**: Reps to failure on last set (→ `references/06-autoregulation-rtf.md`)
- **Frequency tabs**: 2x–6x per week

**Building blocks to read**:
- `references/01-training-max-system.md`
- `references/02-periodization-structure.md`
- `references/03-exercise-framework.md`
- `references/06-autoregulation-rtf.md` — Progression method (hypertrophy variant)
- `references/07-intensity-tables.md` — Hypertrophy intensity tables, normal set rep targets, last set RTF targets

**Unique parameters (differ from strength programs)**:
- Main lifts: Squat, Bench Press, **Block Pulls** (not Deadlift), OHP
- Auxiliaries: Leg Press, Hack Squat, Incline Press, DB Bench, Romanian Deadlift, DB OHP
- Sets per exercise: **4** (3 normal + 1 to failure)
- Max main lift intensity: **82.5%** (vs 95% for strength)
- Auxiliary intensity = main intensity − 5%