sbs-training

name	sbs-training
description	Stronger By Science (SBS) program templates by Greg Nuckols. Activate when users ask about SBS programs, autoregulated training, training max systems, set threshold progression, reps to failure progression, last set RIR, program builder, or want to set up/run any of the 12 SBS spreadsheet programs.

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

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

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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

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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

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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

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4. SBS Strength Program Last Set RIR LF

Identical to program #3 but uses Lower Frequency templates.

• Building blocks: Same as program #3

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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

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6. SBS Strength Program RTF LF

Identical to program #5 but uses Lower Frequency templates.

• Building blocks: Same as program #5

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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%
• Normal set reps = MROUND(last_set_target × 0.8, 1) — higher reps than strength
• Higher RTF targets (25 reps at 50% down to 1 at 100%)
• TM adjustment scale: −5%, −2%, 0%, +0.5%, +1%, +1.5%, +2%, +3%
• Deloads (weeks 7, 14, 21): 4 sets at prescribed weight, no rep target, TM unchanged
• Nuckols recommends starting with conservative TMs (85–90% of true max)

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8. SBS Hypertrophy Template LF

Identical to program #7 but uses Lower Frequency templates.

• Building blocks: Same as program #7

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9. SBS Linear Progression (Novice)

• Duration: Open-ended (no blocks or periodization)
• Goal: Strength for novice/returning lifters
• Level: Novice
• Autoregulation: Last set RIR (same logic as program #3 but with more aggressive adjustments)
• Self-contained reference: references/08-novice-programs.md

Building blocks to read:

• references/08-novice-programs.md — Complete program details
• references/01-training-max-system.md — TM basics
• references/07-intensity-tables.md — Novice LP tables

Defaults:

• Main lifts: Squat, Bench Press, Deadlift, Push Press
• Auxiliaries: Front Squat, Squat, Close Grip Bench, Bench Press, Deadlift, OHP
• Back exercises: Barbell rows, DB rows, Pull-downs
• Sets per exercise: 3
• Fixed intensities: Main 87.5%, Aux1 82.5%, Aux2/Back 75%
• RIR target: 0 (all lifts)
• TM adjustments: −5%, −2%, 0%, +1%, +3%, +5%, +5%, +5% (more aggressive than intermediate)
• Frequency tabs: 3x–6x (no 2x tab)

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10. SBS Linear Progression LF (Novice)

Identical to program #9 but uses Lower Frequency templates.

• Building blocks: Same as program #9

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11. SBS Novice Hypertrophy

• Duration: Open-ended
• Goal: Hypertrophy for novices
• Level: Novice
• Autoregulation: Double/triple progression (sets → reps → load) — no training max system
• Self-contained reference: references/08-novice-programs.md

Building blocks to read:

• references/08-novice-programs.md — Complete program details

Unique parameters:

• No training max system — uses load directly
• Per-exercise rounding increments (default 5)
• Weighted exercises: 3→5 sets, 8→12 reps, then +10% load
• Bodyweight exercises: 3→5 sets, then +1 rep per set
• 22 exercise slots covering all muscle groups
• Frequency tabs: 3x–5x
• Logging: "Were all sets completed successfully?" yes/no

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12. SBS Program Builder

• Duration: 21 weeks (default, fully customizable)
• Goal: Custom — user-defined
• Level: Intermediate+ (assumes familiarity with SBS progressions)
• Autoregulation: Mix-and-match from 7 progression schemes
• Self-contained reference: references/09-program-builder.md

Building blocks to read:

• references/09-program-builder.md — Complete builder guide
• references/01-training-max-system.md — TM basics
• All autoregulation references (04, 05, 06) as needed for chosen progressions
• references/07-intensity-tables.md — All tables

Unique parameters:

• Up to 40 exercises
• Per-exercise rounding increments
• 7 available progressions: Set Threshold, Last Set RIR, RTF, Hypertrophy RTF, LP, and 5 accessory progressions
• 5 accessory progressions: Rep Increase, Set Increase Then Rep Increase, Classic Overload, Fixed Number of Reps, Set-by-Set/Reverse Pyramid
• Custom deload placement and parameters
• Cut-and-paste program assembly on the Program tab

Usage Guidelines

1. Always read referenced building blocks before answering questions about a specific program
2. When a user asks about a specific program, identify which of the 12 programs applies, then read the listed building blocks
3. For setup questions, reference 01-training-max-system.md and 03-exercise-framework.md
4. For "which program should I use?" questions, use the Decision Guide above
5. For numerical details (exact percentages, rep targets), always consult 07-intensity-tables.md
6. For novice programs, 08-novice-programs.md is self-contained — start there

Response Format

Always include attribution:

Source: SBS Program Bundle by Greg Nuckols — strongerbyscience.com

Quick Reference — Key Defaults Across All Programs

Parameter	Strength (ST/RIR/RTF)	Hypertrophy	Novice LP	Novice Hyp	Builder
Duration	21 wk (3×7)	21 wk (3×7)	Open-ended	Open-ended	21 wk (custom)
Blocks	3	3	None	None	Custom
Default sets	5*	4	3	3–5	Per-lift
Max intensity (main)	95%	82.5%	87.5% (fixed)	N/A	Custom
Aux intensity offset	−10% vs main	−5% vs main	Varies	N/A	Custom
Deload weeks	7, 14, 21	7, 14, 21	None	None	Custom
TM increase range	+0.5% to +3%	+0.5% to +3%	+1% to +5%	N/A (load %)	Per-scheme
TM decrease range	−2% to −5%	−2% to −5%	−2% to −5%	N/A	Per-scheme
Frequency tabs	2x–6x	2x–6x	3x–6x	3x–5x	Custom
Single @8	Yes (90%)	Yes (90%)	Yes (90%)	No	Yes (90%)

*ST uses 4–6 set threshold range; RIR/RTF use fixed 5 sets

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Source: SBS Program Bundle by Greg Nuckols — strongerbyscience.com