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For whom

The simplest strength plan here. Every session is the squat, a press and the deadlift, nothing else. It is Mark Rippetoe's Starting Strength. Run it on 2-3 days. Fewer days just means each lift comes back less often. New to the bar? That's fine, every lift starts with a measurement. How it decides explains every rule the app follows.

On four days, or once you want more work behind the four lifts, go with GZCLP+. If you want size more than the bar, Full Body runs the same days.

What the "+" changes

The lifts and the structure are Rippetoe's. His program runs in stages, adds a fixed amount every session, and has you reset the lift by hand once it stalls. This plan keeps the first stage the whole way, deadlift every session included. The app moves the bar on your projected max instead, rounded down to your smallest plate. So a light press waits a few sessions between jumps while a heavy squat moves almost every time. Set the smallest jump for each lift in its Weights sheet.

Modifications

• Chin-ups at the end of every session, the first thing the program itself adds. Add the slot in the plan editor.
• Trunk work at the end. Add the slot in the plan editor.

When to move on

When a lift stalls twice without a new best, a deload or three grinding sessions in a row each counting once, the app marks it stuck. Once that is more than one lift, GZCLP+ is where the four lifts go next.