Workhorse Strength

Workhorse Strength is a training system for experienced lifters who want to control the variables, measure the work, and move one number at a time.

Built around a repeating 16-week wave, Workhorse organizes training into four phases:

5s → 3s → 4s → 2s

Each phase runs for four completed training weeks and uses a simple progression model:

Week 1 — Make It
Tie your current rep max.

Week 2 — Back Off
Tie it again, then complete two back-off sets.

Week 3 — AMRAP
Tie the rep max, then complete three AMRAP sets.

Week 4 — Beat It
Attempt a new rep max.

Workhorse is not a beginner lifting program and does not teach squat, bench press, or deadlift technique. It is designed for lifters who already know how to train and want a structured system for tracking performance over time.

Features include:

Repeating 16-week training waves
4-week rep-max progression
Customizable workout slots and training days
Squat, bench, deadlift, press, and custom lifts
Mixed lb and kg support
Lifetime PR tracking
Paused-rep tracking
Full workout history
Set, rep, and weight history
Bodyweight tracking
Accessory training
Rest timers
Flexible scheduling
Pause, deload, and travel support
Cloud synchronization
Workhorse Web performance analysis

Workhorse does not try to predict what you should be capable of.

It gives you the structure and data to find out.