Enter your max.
Load the bar.
Programmable strength training that does the maths for you. Put in your one-rep max once — every session's weights are calculated and rounded to plates you can actually load.
Your working weights, the way the spreadsheet builds them:
One spreadsheet. Every number worked out.
No guesswork, no "go by feel" on your main lifts. The file is yours to keep, works offline, and runs in Excel, Numbers or Google Sheets.
1RM-driven
Type your squat, bench and deadlift maxes once. Every prescribed weight across all 12 weeks fills in from there.
Loadable in kg
Every weight rounds to the nearest 2.5kg, so what's on the sheet is what goes on the bar — no awkward decimals.
Built to progress
Each program has its own progression model baked in — linear jumps or escalating percentages — so the load moves as you do.
Yours forever
A clean spreadsheet you download and own. Re-run it every 12 weeks with new maxes and it rebuilds itself.
Three steps up the ladder.
Pick by how many days you can train and how long you've been under the bar. Each one is a full 12-week block.
Beginner Barbell
New to the barbell or coming back after a long break. Learn the main lifts and add weight every week.
- Squat, bench, deadlift & press fundamentals
- Simple weekly weight increases
- Short, repeatable full-body sessions
4× Strength
You know the lifts and want more volume and faster strength gains across an upper/lower split.
- 1RM-based working weights
- Weekly progression on every main lift
- Targeted accessory work for weak points
Strength Protocol
For experienced lifters chasing a peak. Percentage-based loading that waves and escalates over the block.
- Full percentage-of-1RM programming
- Escalating intensity, 12-week peak
- High-frequency push / pull / legs
Not sure which one?
| Beginner | 4× Strength | Strength Protocol | |
|---|---|---|---|
| Days per week | 3 | 4 | 6 |
| Best for | New lifters | Intermediate | Advanced |
| Loading | Linear add | 1RM-based | % of 1RM, waved |
| Length | 12 weeks | 12 weeks | 12 weeks |
| Units | kg | kg | kg |
Built by Nico Fligge.
Over 10 years coaching lifters and athletes across Germany, China, India and Vietnam, with a background in strength and rehabilitation fitness. These are the same programs I write for my 1-on-1 clients, put into a spreadsheet you can run on your own.
Prefer 1-on-1 coaching? Book a free callGood to know.
Is everything in kilograms?+
Yes. Every program is built in kg, and weights round to the nearest 2.5kg so they're ready to load straight onto the bar.
What do I actually receive?+
A spreadsheet file you download instantly after purchase, opening in Excel, Apple Numbers or Google Sheets. It opens on a "Start Here" guide that walks you through setup, then the full 12 weeks of training.
How do I know my 1RM?+
For the 4× and Strength Protocol you can test it or estimate from a recent heavy set, then the sheet does the rest and recalculates any time you update it. The Beginner program needs no max — you start light and add weight each session.
What equipment do I need?+
A barbell, plates and a rack are the core. Each program lists its accessory movements, most of which use common gym machines or dumbbells.
Which program should I start with?+
Go by training age and schedule: new to barbells → Beginner; comfortable with the lifts and want more → 4×; experienced and chasing a peak → Strength Protocol. The comparison table above is the quick version.
Can I get a refund?+
Because these are instant digital downloads, sales are final — but if anything is wrong with your file, email me and I'll make it right.
Pick your program.
Add weight to the bar.
Twelve weeks, fully programmed, yours to keep.
Choose a program