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Access your workouts in the Barbell Medicine app for convenient session-by-session training and progress tracking.
Strength I – 2nd Generation
For those who are focused on maximal strength development in the squat, bench press, deadlift, and overhead press, we’ve completely redesigned our Strength I programs with new programming, additional scheduling options, and more flexibility. Enter the 2nd Generation!
$62.99
Strength I
Get Stronger—With a Proven Plan
A physician-designed, evidence-based program built to develop maximal strength through structured, progressive training focused on the squat, bench press, and deadlift.
The next step for lifters ready to move beyond beginner training and build real strength.
Why Choose the Strength I Program?
What’s Included
Complete Strength Training System
- Multiple program options based on training frequency
- Structured barbell-focused programming
- Built-in progression and deloads
- Exercise variations to support continued progress
- Detailed programming guidance
- Everything you need to build strength—without guesswork.
Is This Program Right For You?
- You have at least 3+ months of lifting experience
- You want to prioritize strength development
- You enjoy barbell training and compound lifts
- You’re ready for more structure than beginner programs
- Brand new to lifting? Start with the Beginner Program
- Want a mix of strength and conditioning? Consider GS&C I
Train Your Way
Use the program in the Barbell Medicine app, work from the downloadable files, or combine both approaches to fit the way you prefer to train.
Download Your Program Files
Website purchases include downloadable, Excel-compatible training templates and the complete program instruction materials.
Keep Lifetime Access
Revisit the program whenever it fits your training plan, with ongoing access to your program materials and future updates.
Get the most flexible access: purchase through the Barbell Medicine website to receive both app access and downloadable program files. Purchases made inside the app provide in-app access only.
Welcome to the Second-Generation Strength I Program
For those who are focused on maximal strength development in the squat, bench press, deadlift, and overhead press, we’ve completely redesigned our Strength I programs with new programming, additional scheduling options, and more flexibility. Enter the 2nd Generation!
Strength is defined as the amount of muscular force measured or demonstrated in a specific task. Improving strength requires an increase in force production, which is specific to both the exercise selection and programming approach. For example, increasing maximal strength for a 1-Rep-Maximum (1RM) squat requires a different approach than increasing strength endurance for a max-rep push-up test.
WHO’S IT FOR?
For those who are focused on maximal strength development in the squat, bench press, deadlift, and overhead press, we’ve completely redesigned our Strength I programs with new programming, additional scheduling options, and more flexibility.
SCHEDULING
Our new 2nd Generation Strength I download includes FOUR 12-week programs. Users can now pick their own exercises, choose between 3- or 4-day options, and focus on either the bench press (powerlifting) or overhead press (strengthlifting) in addition to the squat and deadlift. The programming has also been overhauled to drive better results!
Choose Your Training Path
| Program | Days/Week | Design | Main Press | Goal |
|---|---|---|---|---|
| 3-Day Powerlifting I | 3 | Full Body | Bench Press | Strength (Powerlifting) |
| 4-Day Powerlifting I | 4 | Upper/Lower Split | Bench Press | Strength (Powerlifting) |
| 3-Day Strengthlifting I | 3 | Full Body | Press | Strength (Strengthlifting) |
| 4-Day Strengthlifting I | 4 | Upper/Lower Split | Press | Strength (Strengthlifting) |
Choose the schedule you can sustain. Progress comes from consistency.
Equipment Requirements
Equipment-wise, you’ll need a barbell, a squat rack, a bench, and weights, but no other specialized equipment is required to run any of the programs included. Finally, the download also comes with a 42-page eBook that includes details on training, nutrition, supplements, and more.
WHAT’S NEXT?
A logical next step would be our 2nd generation Strength II program after Strength I.
If your goals have changed and/or you want a different program, we have probably got something to suit you. For guidance, check out our template quiz or ask us directly on our forum.
Finally, 1-on-1 coaching with the Barbell Medicine staff is also an option. We offer evidence-based programming and nutrition coaching that’s individualized for current fitness level, preferences, and goals. Barbell Medicine coaches are highly trained, with over 50-years of experience between our professionals. If this is something you’re interested in, please email us at support@barbellmedicine.com.
PRODUCT SUPPORT & ACCESS
You’ll have ongoing access to support for this program through our web forum and email. If you have questions or need help along the way, our team is here to assist. All purchases include lifetime access to your program materials.
Because this is a digital product with immediate access, refunds are not available. If you’re unsure whether this program is right for you, feel free to reach out before purchasing—we’re happy to help you decide.
Program files are available for download when purchased through the Barbell Medicine website. Purchases made within the Barbell Medicine app provide in-app access only.
Individual-use information
Each program purchase is intended for one athlete’s personal use. Program materials may not be resold, publicly distributed, or shared for independent use by more than one athlete. View our Terms & Conditions .
