Programming & Progression for Lifters

Curated programming & progression insights from Iron Alliances coaches. Tap into expert tips below.

Featured Articles

• How to start lifting weights
• 4 week workout split
• How to pick the right training plan when you dont know anything
• How long before you should switch your workout plan
• You dont need to be sore to make progress
• Best gym splits for beginners
• Best lift variations to break plateaus
• How to find and fix lifting weak points
• Importance of recovery in weightlifting
• How to use RPE in strength training
• How to know if it's time to switch your program
• Why changing programs every 4 weeks might be hurting you
• Choose barbell strength
• Build strength without overtraining
• Resistance bands strength
• What your stalled bench press says about your program
• Are you lifting heavy enough to grow
• Getting stronger but not bigger
• Why you're not making progress
• Why program hopping kills gym progress
• Weekly deload plan
• Should you take a deload week
• How to structure training blocks
• Push pull legs workout split
• How to peak for powerlifting meet
• How to recover after a powerlifting meet
• Why your lifts are getting weaker
• Best accessory exercises for powerlifting
• Build strength in under 90 minutes a week
• Best 3-day split for working dads
• 2 session a week strength split
• Upper lower vs full body split
• How to know if your workout program is actually working
• Do you need a deload week
• How long to run training program
• Progress without adding weight
• Are Your Training Hard Enough?
• Push Pull Legs vs Full Body Split: Which Workout Routine Is Better for You?
• Not gaining muscle? Here's exactly what to do (10-step fix-it guide)
• Best workout split for fat loss and muscle gain: 3 smart routines that actually work
• How to train during a calorie deficit: 7 rules to keep muscle while cutting
• How to build strength without gaining size: 7 lean strategies that work
• Why women over 40 should lift weights
• How to train around your cycle as a woman
• Why you’re not building muscle even though you’re training hard
• How to train through an injury without making it worse
• The truth about lifting weights and fat loss
• Why most women shouldn't be doing tons of HIIT for fat loss
• What to do when you're not motivated to train

Need Custom Help?

Get matched with a coach who specializes in programming & progression training and planning.