sbs-training（sbs 培训）

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

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%
• 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)

8. SBS Hypertrophy Template LF

Identical to program #7 but uses Lower Frequency templates.

• Building blocks: Same as program #7

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)

10. SBS Linear Progression LF (Novice)

Identical to program #9 but uses Lower Frequency templates.

• Building blocks: Same as program #9

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

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

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

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