Program Credits
Last updated June 15, 2026
Every program in LiftHero stands on the shoulders of the coaches, athletes, and authors who developed the original methodology. We adapt — we don't claim invention. This page names every one of them.
Why this page exists
LiftHero is not affiliated with, endorsed by, or sponsored by any of the authors, federations, or brands listed below. Our built-in programs are independent adaptations of publicly described training methodologies, programmed and calibrated for the LiftHero app. We name the original source so you can read the source material, train with intent, and credit the people who built the playbook. If you authored a methodology referenced here and want the wording changed — or removed — email lifthero.support@gmail.com and we will act within 14 days.
Foundational programs
Bodyweight FoundationAdapted from the progressive bodyweight calisthenics convention popularized in the 2010s by Convict Conditioning (Paul Wade, 2010) and Overcoming Gravity (Steven Low, 2011). LiftHero is not affiliated with, endorsed by, or sponsored by either author.
Linear Powerlifting ProgressionAdapted from the linear progression model described by Mark Rippetoe in Starting Strength (2005). LiftHero is not affiliated with, endorsed by, or sponsored by Mark Rippetoe or The Aasgaard Company.
Beginner Hypertrophy Upper/LowerAdapted from the upper/lower split convention codified in the evidence-based hypertrophy literature by Brad Schoenfeld (Science and Development of Muscle Hypertrophy, 2016). LiftHero is not affiliated with, endorsed by, or sponsored by Brad Schoenfeld.
Zero-Equipment Bodyweight ProgressionAdapted from the no-equipment progression model described in You Are Your Own Gym (Mark Lauren, 2011). LiftHero is not affiliated with, endorsed by, or sponsored by Mark Lauren.
Runner Support: Strength + ConditioningAdapted from the runner-specific strength protocols described by Jay Dicharry in Anatomy for Runners (2012). LiftHero is not affiliated with, endorsed by, or sponsored by Jay Dicharry.
Pull-Up, Muscle-Up & Sprint mastery
First Pull-UpAdapted from the grease-the-groove submaximal frequency model described by Pavel Tsatsouline in The Naked Warrior (2003). LiftHero is not affiliated with, endorsed by, or sponsored by Pavel Tsatsouline or StrongFirst.
Ten Strict Pull-UpsAdapted from density-block pull-up programming described in the Russian Fighter Pull-Up Program (Pavel Tsatsouline, 2010 white paper). LiftHero is not affiliated with, endorsed by, or sponsored by Pavel Tsatsouline.
Twenty Strict Pull-UpsAdapted from the high-volume ladder protocol described by Pavel Tsatsouline in the Russian Fighter Pull-Up Program (2010). LiftHero is not affiliated with, endorsed by, or sponsored by Pavel Tsatsouline.
First Muscle-UpAdapted from the false-grip and transition skill progression described by Christopher Sommer in Building the Gymnastic Body (2008). LiftHero is not affiliated with, endorsed by, or sponsored by Christopher Sommer or GymnasticBodies.
Clean Muscle-UpsAdapted from weighted pulling + dip strength protocols described in Overcoming Gravity (Steven Low, 2011 revised 2016). LiftHero is not affiliated with, endorsed by, or sponsored by Steven Low.
Sprint FoundationsAdapted from the sprint mechanics and acceleration model described by Charlie Francis in The Charlie Francis Training System (1992). LiftHero is not affiliated with, endorsed by, or sponsored by the estate of Charlie Francis.
Sprint & calisthenics blocks
100m / 200m Sprint BlockAdapted from the force-velocity training framework described by Jean-Benoît Morin and Pierre Samozino in the peer-reviewed sprint mechanics literature. LiftHero is not affiliated with, endorsed by, or sponsored by either author.
Skill Acquisition BlockAdapted from the gymnastic strength training convention described by Christopher Sommer in Building the Gymnastic Body (2008). LiftHero is not affiliated with, endorsed by, or sponsored by Christopher Sommer.
PCC Bridge to LeverAdapted from the Progressive Calisthenics Certification curriculum convention (Al Kavadlo / Danny Kavadlo, 2014). LiftHero is not affiliated with, endorsed by, or sponsored by the Kavadlo brothers or Dragon Door Publications.
Intermediate PPL — 6 DayAdapted from the Push/Pull/Legs split convention popularized in 1970s bodybuilding and codified for modern lifters in contemporary online educational content. LiftHero is not affiliated with, endorsed by, or sponsored by any individual author.
Power Hypertrophy SplitAdapted from the Power Hypertrophy Adaptive Training framework described by Layne Norton (PhD thesis and online publications, 2011). LiftHero is not affiliated with, endorsed by, or sponsored by Layne Norton or BioLayne LLC.
Big Six ProgressionAdapted from the six-movement bodyweight progression model described by Paul Wade in Convict Conditioning (2010). LiftHero is not affiliated with, endorsed by, or sponsored by Paul Wade or Dragon Door Publications.
Freestyle Calisthenics PeakAdapted from the freestyle calisthenics competition convention developed by the World Street Workout Federation. LiftHero is not affiliated with, endorsed by, or sponsored by the WSWF.
Powerlifting & strength systems
Greyskull LPAdapted from the linear progression methodology described by John Sheaffer in Greyskull LP (2010). LiftHero is not affiliated with, endorsed by, or sponsored by John Sheaffer.
Madcow 5x5Adapted from the intermediate 5x5 progression authored by "Madcow" in the early-2000s online powerlifting community, in the lineage of Bill Starr 5x5 (1976). LiftHero is not affiliated with, endorsed by, or sponsored by the original authors.
Texas MethodAdapted from the volume / recovery / intensity weekly template described by Mark Rippetoe and Lon Kilgore in Practical Programming for Strength Training (2006). LiftHero is not affiliated with, endorsed by, or sponsored by Mark Rippetoe.
5s/3s/1s — Boring But Big TemplateAdapted from the 5/3/1 percentage-based programming and Boring But Big supplemental work described by Jim Wendler in 5/3/1: The Simplest and Most Effective Training System (2009). LiftHero is not affiliated with, endorsed by, or sponsored by Jim Wendler or Jim Wendler LLC.
Smolov Jr BenchAdapted from the three-week bench specialization cycle attributed to Sergey Smolov (1990s Soviet weightlifting literature). LiftHero is not affiliated with, endorsed by, or sponsored by Sergey Smolov.
Smolov Base (Russian Squat Routine)Adapted from the 13-week squat cycle attributed to Sergey Smolov (1990s Soviet weightlifting literature). LiftHero is not affiliated with, endorsed by, or sponsored by Sergey Smolov.
Novice Linear ProgressionAdapted from the entry-level barbell progression convention codified by Mark Rippetoe in Starting Strength (3rd edition, 2011). LiftHero is not affiliated with, endorsed by, or sponsored by Mark Rippetoe or The Aasgaard Company.
Sheiko #29Adapted from the high-frequency Russian powerlifting cycle authored by Boris Sheiko (Sheiko Powerlifting Programs, 1990s–2000s). LiftHero is not affiliated with, endorsed by, or sponsored by Boris Sheiko.
Conjugate MethodAdapted from the max-effort / dynamic-effort weekly template described by Louie Simmons in The Westside Barbell Book of Methods (2007). LiftHero is not affiliated with, endorsed by, or sponsored by the estate of Louie Simmons or Westside Barbell.
Street lifting
Weighted Pull-Up PeakAdapted from the weighted calisthenics peaking convention popularized in the International Street Lifting Federation competition circuit. LiftHero is not affiliated with, endorsed by, or sponsored by the ISLF or any affiliated federation.
Street Lifting TotalAdapted from the multi-lift (weighted pull-up, weighted dip, weighted muscle-up) competition convention codified by the World Street Lifting Federation. LiftHero is not affiliated with, endorsed by, or sponsored by the WSLF.
Hypertrophy splits
Classic 5-Day Bodybuilding SplitAdapted from the five-day body-part split convention popularized in 1970s bodybuilding culture and codified in The New Encyclopedia of Modern Bodybuilding (1998 revised edition). LiftHero is not affiliated with, endorsed by, or sponsored by the original authors.
Bro Split — 5-Day Body PartAdapted from the 1970s–1980s body-part-per-day training convention published in Joe Weider's bodybuilding magazines. LiftHero is not affiliated with, endorsed by, or sponsored by Weider Publications or American Media LLC.
Full Body 3x — Compound FrequencyAdapted from the three-day full-body frequency convention described by Bill Starr in The Strongest Shall Survive (1976) and updated in the evidence-based literature by Brad Schoenfeld. LiftHero is not affiliated with, endorsed by, or sponsored by the estate of Bill Starr or Brad Schoenfeld.
General disclaimer
LiftHero programs are educational adaptations of publicly described training methodologies. We use the authors' and methodologies' names descriptively — to identify the source of the convention — not as endorsements, sponsorships, or claims of affiliation.
Program names referenced here that incorporate registered trademarks, training-system brands, or copyrighted titles remain the property of their respective owners. LiftHero's program implementations are independent works — they do not reproduce verbatim the proprietary training tables, charts, percentage schemes, or coaching cue language of the source materials.
Health disclaimer. LiftHero is not medical advice. Consult a qualified physician or coach before starting any program, especially if you have a pre-existing condition or are returning from injury.
Takedown requests. If you are an author, rights-holder, or authorized representative and you object to any attribution or wish to request removal or correction, email us with the program name, your relationship to the source, and what you'd like changed. We respond within 14 days.
Last updated: 15 June 2026