The 3 Best Lifting Programs For Size AND Strength.

3 amazing programs to help you get your swoll on

Getting serious about gaining size and strength means you’ll probably need a training program to follow.

There are so many lifting programs out there, it can be a real chore trying to pick the “perfect” one. Truth is, there really isn’t a perfect program for anything, because every person is a little different. But, there are some really good ones out there that I bet you’ve never heard of, and the three listed here are all pretty badass.

Since I’ve been in the game a long time, and have used myself as a guinea pig for more than my fair share of programs, I thought I’d reflect on the 3 best workout programs I’ve ever done. Specifically, the ones that gave me the biggest gains in size and strength. These days, I’ve evolved into using my own programming, better known as SWOLE TOWN, which is delivered through the TrainHeroic app.

Before You Start…

Before you even think about getting serious about a new program, answer these 3 questions.

  • Do you have a general idea of how you’re going to eat along with the program to reach your goals?
  • Do you have actual goals? If you don’t, please fix that by setting one now. Visual goals are ok. Visualize exactly what you want to look like.
  • Are you OK with having to buy bigger clothes, and having small children and animals stop to gaze at you?

If you answered yes to all 3, then you’re ready to start one of these programs. You’re welcome.

Eat Eat Eat

eat for size and strength

I won’t spend a lot of time on this right now, because I’ve been down this road with so many people and I’ve found that no matter what I say, some people just don’t get it.

You have to EAT like an animal to get huge. You have to eat meals between meals. It’s a law of nature. I didn’t make the law, but I have submitted to it in the past and have literally gained 20 pounds in a 2-3 month period. (No, not all muscle, but solid gainz nonetheless).

Your metabolism isn’t “just too high to gain weight.” You just aren’t eating enough. I’m not being negative, just had to add this because without the right amount of calories, you literally can’t put on size.

Supplements for size and strength

Using the right supplements can make a big difference when you’re trying to put on size and strength. It shouldn’t be complicated. There are only a few that you really need and that have proven benefits. These are my top 3 recommendations that should accompany any program geared towards putting on size and getting stronger:

  • Creatine: For increases in strength and power, faster muscle gains and enhanced recovery. Don’t spend too much. Basic creatine monohydrate is fine.
  • Whey protein: If you aren’t getting enough protein from food to ensure maximum gains and recovery from your training, you have to use a protein supplement.
  • Citrulline: L-Citrulline increases nitric oxide in the body, improving blood flow and giving you a bigger “pump.” If you take a pre-workout, it probably contains Citrulline. Just make sure you’re getting at least 6 grams per serving (the clinically relevant dose).

The Best 3 Workout Programs For Size and Strength

Without Further Ado, here are 3 programs that gave me really great gains in size AND strength, with a link to each if you want to check it out further. I’ve personally done all of these over the years, and have used concepts from them in my personal training as well as in my own programming (Swole Town).

#1 Swole Town

swole town logo

Swole Town has to be my favorite, because I created it.

All jokes aside, Everything I’ve learned over the years has led me to develop my own programming. Taking what is useful and discarding the rest, I’ve been able to put together something pretty amazing. Feel free to check it out for yourself for free.

With training cycles lasting 4-6 weeks long, I’m able to keep my programming fresh and keep my body in a constant state of evolution. With everything from metabolic stress inducing, high-rep supersets, to heavy, low-rep clusters, Swole Town can get you jacked as hell.

If you have any questions not answered on the Team page, email me at

It’s a great option because it is ongoing, not a static program. You have access to a coach, and the training focus shifts every 4-6 weeks, keeping you in a constant state of growth. I assure you you’ll be exposed to many different methods you havn’t been exposed to before.

The program is free to try out, so you’re welcome to take a tour of the Town to see for yourself.

#2 HCT-12

hct 12 best workout program

HCT-12 is short for “Hypertrophy Cluster Training – 12” The 12 refers to the total amount of reps you complete on the final set of each exercise, but not in the traditional way.

In this Program, you choose a compound movement like the bench press, overhead press, or any other movement you want to choose. You then:

  • Start with a light, warm up amount of weight and perform 6 reps.
  • Add a little weight, and do another set of 6 reps.
  • Continue this process, adding weight and hitting 6 reps, resting up to 2 minutes between each set.
  • Reach a final set where you can get 6, but not more than 6. A 6 rep-max for the lift you’re using.
  • After hitting that final set of 6 reps, rest 30 seconds, then perform 2 reps with the same weight. Repeat this 3 total times

The final 3 sets of 2 reps are called a Cluster. The 6 rep max plus the 6 reps in the cluster = 12 reps. Hence the name, Hypertrophy Cluster Training

Your goal is to constantly be trying to reach a higher weight for the final set of 12 with each workout.

Program Specifics and Details:

Exercise selection in HCT 12 is broken down in a specific way, and if you’re interested I highly suggest clicking the link the to full details of the program.

Basically, you choose one exercise from each category to focus on

Movement Type:Example
Vertical PressingOverhead Press
Horizontal PressingBench Press
Vertical PullingPulldown
Horizontal PullingRows
Quad DominantSquat
Hip DominantDeadlift
CalfsCalf raises
AbsSit ups/Ab wheel

You wouldn’t do all of these in one workout. You’d split it up depending on how many days per week you’re going to train.

Why it works:

HCT-12 is great because at the 6 rep range, you get both strength and size gains. The cluster sets on short rest are a powerful stimulus for growth, and you get more time under tension at a relatively heavy weight.

I gained about 12 pounds on this program and got stronger on every lift.

Clusters are one of the most powerful training tools for getting stronger very quickly when integrated in an intelligent manner.

Here’s the link if you want to see more:

Hypertrophy Cluster Training Program

#3 Strength Circuits – Christian Thibaudeau

strength curcuits workout program

This program comes as close as you’re going to get to maximizing both strength and size gains in a single program.

It was also one of the most fun training programs I’ve ever done, and it really is different than anything else I’ve ever tried. It’s a unique and very intelligent program, and I wouldn’t expect any less from one of the world’s best coaches, Christian Thibaudeau.

Strength Circuits work like this:

  • Choose 5 exercises, preferably big lifts like the squat, deadlift, bench press, overhead press and power clean.
  • Perform a set of 5 reps of each movement in a circuit-like fashion, moving from one to the next.
  • Start back with the first movement and now perform 4 reps of each
  • Continue this process, doing a set of 3, then 2, then 1 rep of each movement.
  • Do the same workout 5 days/week.

This lifting program probably immediately raises some eyebrows. You’re doing the same lifts day after day. But the program is deceivingly brilliant. In his own words, Thibaudeau states:

“Performing strength circuits using a 5/4/3/2/1 rep scheme — each round decreasing the reps and increasing the weights on all exercises — provide the perfect mix of load, density, and volume for maximizing strength and hypertrophy, as well as shredding up.”

-Christian Thibaudeau

Why it Works:

This program is really intelligently designed and it really shows how amazing of a strength coach Thibaudeau is.

The program uses the same big lifts every day, but the volume is not high enough to induce overtraining in the recommended 6 week time frame. The constant repetition of low rep lifting will improve neuromuscular efficiency (you’ll get better at those lifts.) The daily volume adding up will also force some serious growth of your fast twitch muscle fibers, and you should expect to get a hell of a lot stronger on all the lifts.


The only drawback to using this program is that it can be difficult to perform in a normal gym setting. Trying to go back and forth between 5 different exercises can be a serious challenge.

I was able to circumvent this in 2 ways. One, I have a home gym so that helps. And 2, before I had the home gym, I would go to the gym very early when not many people were there. My training is one of my highest priorities, and if you feel the same way you can always find a way to get it done.

This one also is definitely not for beginner lifters. You should have a solid training background before diving into this one.

Here’s a link to the full article for Strength Circuits. Highly recommend checking it out.


These 3 programs gave me some amazing gains and taught me a lot about working out and training. Part of the fun in choosing a training program is getting into the details of how it works, and then testing it out on yourself.

I’m confident that any of these 3 programs will be worth your time. They all have a few things in common:

  • Designed by great coaches
  • Intelligently designed
  • Made specifically for gains in strength AND size

I hope you found this article useful. And as always, I hope you find something here that can help you to get a little closer to that best version of you.

If you liked this article, here’s a couple others I think you’ll really enjoy:

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About SupaStrong 56 Articles
Bioforce Certified Conditioning coach, Trainer. Federal Law Enforcement Agent, Army Reserve Infantryman. Husband, Father, Brother, Son, Friend.
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My son is in Ohio, and his gyms have all closed – he’s looking for some advice- can you help ?

Reply to  SupaStrong

I agree! And saw your reply. Thank you so very much for your time 🙂