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.
There are some really good ones out there that I bet you've never heard of, and the four listed here are all pretty badass.
If you like this article, definitely check out my high-level programming available through the Trainheroic App.
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.
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 (but harder to measure). 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
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 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 eating in a surplus, 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. 5-10g/day
- 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).
I also highly recommend Bulk Supplements, as you'll get more for less, and the ingredients are pure.
The Best 4 Workout Programs for Size AND Strength
Without Further Ado, here are 4 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 DoggCrapp Training by Dante Trudel
Just seeing the name of this one probably raises some eyebrows.
But I assure you, this is one of the hardest hitting, effective training programs out there.
What is DoggCrapp Training?
DoggCrapp is a training method created by Dante Trudel, who was a high-level bodybuilder for many years and continues to have a large following.
This program is the essence of a high-intensity-training program (HIT).
Training Split with DoggCrapp Training
DoggCrapp is typically broken down into a 3-day split.
There are two rotating days, with an A and a B version of each. For example:
|UPPER A||LOWER A||UPPER B||LOWER B|
DB BENCH PRESS
Week 1: You would perform Upper A, Lower A, Upper B (mon/wed/fri)
Week 2: Lower B, Upper A, Lower A
Week 3: Upper B, Lower B, Upper A
How to Perform Properly
With DoggCrapp, everything besides squatting and deadlifting is done for 3 sets of MAX REPS with the same weight.
That means you take the sets to absolute failure in a rest/pause style.
So, with Lat Pulldowns, for example, you would:
- Perform a set to failure at 170lbs.
- Take 15 deep breaths
- Repeat, 170lbs to failure
- 15 breaths, and one last time, take it to failure.
The Key: Progressive Overload
The key to this program is progressive overload.
For every movement, you MUST record the total reps completed across all 3 sets.
That means you need to keep a workout log/journal (you should be doing that already).
Your goal next time that session comes up in the rotation is to CRUSH that number.
You should set a rep goal of somewhere between 12 and 24 reps. When you beat it, you EARN the right to add weight.
Why This Program Works for Size and Strength
DoggCrapp works so well because it focuses on the most important elements:
- Effort/Intensity: Everything pushes your body very hard.
- Progressive Overload: You're constantly trying to improve
- Big movements: The focus is on big, compound movements. NO fluff.
- Measurable: It's easy to gauge progress, the same 4 sessions repeat.
- Recoverable: On 3 training days, you can go very hard and still recover (grow).
After 6-12 weeks, you can rotate some new movements in and continue to grind.
To see a more detailed description of DoggCrapp training, check it out here.
#2 SWOLE TOWN
Swole Town is my (biased) favorite, as I created it based on all of my experience and much trial and error.
This program is a hard-hitting blend of high intensity lifting, pulling from elements of bodybuilding, strongman and powerlifting, blended into a comprehensive training system.
This is a team program where hundreds have achieved serious results.
The huge benefit is that Swole Town is delivered through TrainHeroic, an amazing (free) app.
Every movement has a demo video, full instructions, and you also have access to the coach (me), if you have any issues at all.
Rather than following a spreadsheet, this is the optimal way to execute a program and the results speak for themselves. Beasts are built here.
#2 HCT-12 Size and Strength 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 20-30 seconds, then perform 2 reps with the same weight.
- Repeat this 3 times, resting 20-30 seconds and hitting 2 reps, for 6 total cluster reps. (12 total at the 6RM weight).
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 to see full details of the program.
Basically, you choose one exercise from each category to focus on.
|Vertical Pressing||Overhead Press|
|Horizontal Pressing||Bench Press|
|Abs||Sit 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.
I wouldn't recommend more than a 3-4 day weekly split with this level of intensity.
You can rotate an A and a B session, monday, wednesday, Friday: (THIS IS JUST AN EXAMPLE).
WEEK 1: A-B-A
|MON (A)||WED (B)||FRI (A)|
|BENCH PRESS||OVERHEAD PRESS||BENCH PRESS|
WEEK 2: B-A-B
|MON (B)||WED (A)||FRI (B)|
|OH PRESS||BENCH PRESS||OH PRESS|
|SQUAT/LEG PRESS||DEADLIFT||SQUAT/LEG PRESS|
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 10 pounds on this program many years ago and got stronger on every lift.
I use cluster training in some capacity in much of my programming, as it is such a powerful tool.
Clusters are one of the most powerful training tools for getting stronger very quickly when integrated in an intelligent manner.
The link to this program doesn't exist anymore, unfortunately. It's a long-lost gem that I'm happy to help keep alive!
#3 Strength Circuits - Christian Thibaudeau
This program comes as close as you're going to get to maximizing both strength and size gains in a single program. It is a bit on the advanced side.
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, who I've learned a tremendous amount from.
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, adding weight each set.
- Do the same workout 4-5 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 for size and strength gains:
This program is 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 training.
I am, of course biased towards my own programming, but I'll leave that up to you to decide.
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 and simple
- 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: