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.
Linear progression
Beginner and early-intermediate progression guides
Start with routines where the main job is repeatable practice, clear increments, and clean reset decisions.
Linear progression
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.
Linear progression
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.
Linear progression
Starting Strength Guide: NLP Concepts, Mistakes, and Tracking
Understand Starting Strength novice linear progression, A/B training structure, load jumps, failure context, and how to log the work.
Linear progression
Greyskull LP Guide: Concepts, Common Mistakes, and Tracking
Understand Greyskull LP structure, AMRAP-style feedback, resets, common mistakes, and how to run a manual setup in Protocol.
Strength block
5/3/1-style and strength-block guides
Use these when the routine depends on max inputs, weekly structure, and disciplined progression across a block.
Strength block
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.
Strength block
nSuns 5/3/1 Guide: Structure, Spreadsheet Friction, and Tracking
Understand nSuns 5/3/1 structure, training max inputs, weekly progression, spreadsheet friction, and how to run it more cleanly.
Strength block
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.
Strength block
Candito 6 Week Guide: Strength Block Concepts, Mistakes, and Tracking
Understand the Candito 6 Week strength block, weekly target changes, calculator inputs, common mistakes, and manual Protocol setup.
Strength block
Bullmastiff Program Guide: Base Phase Concepts, AMRAPs, and Tracking
Understand Bullmastiff base-building structure, AMRAP feedback, source boundaries, common mistakes, and manual Protocol setup.
Split routine
Hypertrophy and split-routine guides
Organize weekly volume, exercise rotation, and accessory work without turning the split into a loose checklist.
Split routine
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.
Split routine
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.
Decision guide
Program comparisons and workflow guides
Compare routines and workflow options before deciding what to build and run in Protocol.
Decision guide
GZCLP vs 5/3/1: Structure, Progression, and Tracking Differences
Compare GZCLP and 5/3/1 structure, progression, starting inputs, calculator paths, spreadsheet burden, and Protocol fit.
Decision guide
StrongLifts vs Starting Strength: Beginner Barbell Program Comparison
Compare StrongLifts and Starting Strength structure, A/B sessions, progression, failure handling, warm-ups, and Protocol preset fit.
Decision guide
PHUL vs PPL: Program Structure, Progression, and Tracking Differences
Compare PHUL and Push/Pull/Legs by weekly structure, progression signals, spreadsheet friction, calculator paths, and Protocol fit.
Decision guide
nSuns vs 5/3/1: Volume, Training Maxes, and Tracking Differences
Compare nSuns and 5/3/1 by training max setup, weekly volume, progression pressure, spreadsheet friction, and Protocol setup path.
Decision guide
Best App for Running GZCLP: Spreadsheet, Program Library, or Protocol?
Use a practical checklist for choosing how to run GZCLP: spreadsheet, program-library app, or manual Protocol setup.
Decision guide
Best App for Running 5/3/1: Training Maxes, Calculators, and Tracking
Compare 5/3/1 app workflows by training max setup, percentage work, warm-ups, session logging, and source-boundary discipline.
Decision guide
Texas Method vs Madcow: Intermediate Strength Program Comparison
Compare Texas Method and Madcow by weekly structure, progression, setup friction, calculator path, and Protocol support.
Decision guide
PHUL vs PHAT: Powerbuilding Program Structure and Tracking Differences
Compare PHUL and PHAT by weekly structure, volume, progression tracking, calculator path, and Protocol setup support.
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.