Program resources
Program guides for running structured routines without spreadsheet drag
Use these guides to understand the program, choose the right planning calculators, and turn the routine into executable training.
Program sources
These pages are educational. Protocol is not affiliated with the named program owners.
Guide
GZCLP Guide: How It Works, Starting Weights, Mistakes, and Tracking
Understand GZCLP structure, T1/T2/T3 work, starting weights, common mistakes, and how to run the program without living in a spreadsheet.
Guide
5/3/1 for Beginners Guide: Training Max, Setup, and Tracking
Learn the concepts behind 5/3/1 for Beginners, calculate conservative training maxes, and run the block without copying proprietary templates.
Guide
StrongLifts 5x5 Guide: How It Works, Mistakes, and Tracking
Understand StrongLifts 5x5 structure, common mistakes, and how structured logging helps when simple progression starts to need more context.
Guide
nSuns 5/3/1 Guide: Structure, Spreadsheet Friction, and Tracking
Understand nSuns 5/3/1 at a high level, why spreadsheets are common, and how to execute high-volume training more cleanly.
Guide
Starting Strength Guide: NLP Concepts, Mistakes, and Tracking
Understand Starting Strength novice linear progression concepts, source boundaries, and how to log structured barbell training.
Guide
Texas Method Guide: Volume Day, Recovery Day, Intensity Day, and Tracking
Understand the Texas Method structure, common weekly-progression mistakes, and how to run volume, recovery, and intensity days with clearer logs.
Guide
PHUL Guide: Power Hypertrophy Upper Lower Setup, Mistakes, and Tracking
Understand PHUL's power and hypertrophy split, how to track upper/lower sessions, and where calculators help without copying the full template.
Guide
Push/Pull/Legs Guide: PPL Setup, Progression, and Tracking
Understand Push/Pull/Legs organization, how six weekly sessions create tracking friction, and how Protocol can run a PPL-style routine.
Guide
Candito 6 Week Guide: Strength Block Concepts, Mistakes, and Tracking
Understand the Candito 6 Week strength block at a high level, source boundaries, and how to track changing weekly targets in Protocol.
Guide
Bullmastiff Program Guide: Base Phase Concepts, AMRAPs, and Tracking
Understand Bullmastiff concepts, source boundaries, AMRAP-driven planning, and how Protocol can support a manually configured strength block.
Guide
Greyskull LP Guide: Concepts, Common Mistakes, and Tracking
Understand Greyskull LP at a high level without copying book templates, and learn how structured logging supports AMRAP-style progression.
Guide
GZCLP vs 5/3/1: Structure, Progression, and Tracking Differences
Compare GZCLP and 5/3/1 conceptually: tiers, training maxes, progression style, spreadsheet burden, and Protocol fit.
Guide
StrongLifts vs Starting Strength: Beginner Barbell Program Comparison
Compare StrongLifts and Starting Strength at a high level: public positioning, structure, logging needs, and Protocol fit.
Use the tools with the guides
Use calculators when the math matters.
Program pages link to the calculator when the math is useful, then point back to the original source for official program details.