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SBS Training Programs

SBS训练计划

Comprehensive guidance for all 12 Stronger By Science program templates by Greg Nuckols. These autoregulated programs use a training max system to calculate working weights and adjust loads based on performance.
Source: Stronger By Science Program Bundle by Greg Nuckols — strongerbyscience.com
针对Greg Nuckols推出的全部12套Stronger By Science计划模板提供全面指导。这些自主调节计划采用训练最大值（TM）系统计算训练重量，并根据实际表现调整负荷。
来源：Greg Nuckols的Stronger By Science计划包 — strongerbyscience.com

When to Use This Skill

何时使用该技能

Activate when users:
  • Want to run any SBS / Stronger By Science program
  • Ask about autoregulated training with training maxes
  • Want to understand set threshold, last set RIR, or reps to failure progression
  • Need help setting up an SBS spreadsheet
  • Ask about the SBS Program Builder
  • Want to compare SBS program variants
  • Ask about Greg Nuckols' programming
当用户出现以下需求时触发：
  • 想要运行任意SBS / Stronger By Science计划
  • 询问基于训练最大值的自主调节训练相关内容
  • 想要了解组阈值、最后一组RIR或者力竭重复次数进阶规则
  • 需要帮助设置SBS电子表格
  • 询问SBS计划生成器相关内容
  • 想要对比不同SBS计划的差异
  • 询问Greg Nuckols的训练计划设计相关内容

Reference File Index

参考文件索引

FileTopicKey Content
references/00-glossary.md
TerminologyTM, RIR, RTF, RPE, aux/accessory definitions
references/01-training-max-system.md
Training maxTM concept, working weight formula, rounding, single @8 override
references/02-periodization-structure.md
Program structure3×7-week blocks, wave loading, deloads, late-program guidance
references/03-exercise-framework.md
Exercise setupMain/aux/accessory categories, upper back, frequency tabs, LF variants
references/04-autoregulation-set-threshold.md
Set thresholdSBS Strength Program progression method
references/05-autoregulation-last-set-rir.md
Last set RIRLast Set RIR progression method
references/06-autoregulation-rtf.md
Reps to failureRTF progression for strength and hypertrophy
references/07-intensity-tables.md
Numerical tablesAll intensity, rep target, RIR, and RTF lookup tables
references/08-novice-programs.md
Novice programsLinear Progression and Novice Hypertrophy (self-contained)
references/09-program-builder.md
Program builderMix-and-match progressions, 5 accessory schemes, assembly
references/10-tips-and-recommendations.md
Tips & FAQBest results data, effort, rest periods, switching programs
references/11-exercise-distribution.md
Day layoutsExercise-to-day mapping per frequency, Standard vs LF, per-muscle frequency
文件主题核心内容
references/00-glossary.md
术语表TM、RIR、RTF、RPE、辅助/附属训练定义
references/01-training-max-system.md
训练最大值TM概念、训练重量计算公式、取整规则、@8单次重量覆盖规则
references/02-periodization-structure.md
计划结构3×7周训练块、波浪负荷、减载周、训练后期指导
references/03-exercise-framework.md
训练动作设置主项/辅助/附属动作分类、上背训练、训练频率选项、LF（低频）版本
references/04-autoregulation-set-threshold.md
组阈值SBS力量计划进阶方法
references/05-autoregulation-last-set-rir.md
最后一组RIR最后一组RIR进阶方法
references/06-autoregulation-rtf.md
力竭重复次数（RTF）适用于力量和增肌的RTF进阶规则
references/07-intensity-tables.md
数值对照表所有强度、重复次数目标、RIR和RTF查询表
references/08-novice-programs.md
新手计划线性进阶计划和新手增肌计划（独立完整文档）
references/09-program-builder.md
计划生成器混合搭配进阶规则、5种附属训练方案、计划组合方法
references/10-tips-and-recommendations.md
提示与常见问题最佳效果数据、训练强度、组间休息、更换计划相关内容
references/11-exercise-distribution.md
每日训练安排不同训练频率下的动作按日分配规则、标准版vs低频版、各肌肉群训练频率

Decision Guide

决策指南

Is the user a novice (0-2 years, can add weight weekly)?
├── YES → Strength focus? → SBS Linear Progression (ref 08)
│         Hypertrophy focus? → SBS Novice Hypertrophy (ref 08)
└── NO (intermediate+)
    ├── Want to mix-and-match progressions? → SBS Program Builder (ref 09)
    └── Want a pre-built program?
        ├── Goal: Strength (peaking to 1RM test)
        │   ├── Prefer counting sets to RIR cutoff? → SBS Strength Program (ref 04)
        │   ├── Prefer rating last set RIR? → SBS Strength Last Set RIR (ref 05)
        │   └── Prefer one AMRAP set per exercise? → SBS Strength RTF (ref 06)
        └── Goal: Hypertrophy (higher reps, no peaking)
            └── SBS Hypertrophy Template (ref 06)

For any of the above (except Novice Hypertrophy and Program Builder):
  Train 4-6x/week? → Use the standard (Original) version
  Train 2-3x/week? → Use the Lower Frequency (LF) version
Is the user a novice (0-2 years, can add weight weekly)?
├── YES → Strength focus? → SBS Linear Progression (ref 08)
│         Hypertrophy focus? → SBS Novice Hypertrophy (ref 08)
└── NO (intermediate+)
    ├── Want to mix-and-match progressions? → SBS Program Builder (ref 09)
    └── Want a pre-built program?
        ├── Goal: Strength (peaking to 1RM test)
        │   ├── Prefer counting sets to RIR cutoff? → SBS Strength Program (ref 04)
        │   ├── Prefer rating last set RIR? → SBS Strength Last Set RIR (ref 05)
        │   └── Prefer one AMRAP set per exercise? → SBS Strength RTF (ref 06)
        └── Goal: Hypertrophy (higher reps, no peaking)
            └── SBS Hypertrophy Template (ref 06)

For any of the above (except Novice Hypertrophy and Program Builder):
  Train 4-6x/week? → Use the standard (Original) version
  Train 2-3x/week? → Use the Lower Frequency (LF) version

Program Catalog

计划目录

1. SBS Strength Program

1. SBS力量计划

  • Duration: 21 weeks (3 × 7-week blocks)
  • Goal: Strength — peaks to 95% TM singles in week 20
  • Level: Intermediate+
  • Autoregulation: Set threshold (→ 
    references/04-autoregulation-set-threshold.md
    )
  • Frequency tabs: 2x–6x per week
Building blocks to read:
  • references/01-training-max-system.md
    — TM, working weight, single @8
  • references/02-periodization-structure.md
    — Block structure, deloads
  • references/03-exercise-framework.md
    — Exercise categories, upper back
  • references/04-autoregulation-set-threshold.md
    — Progression method
  • references/07-intensity-tables.md
    — Strength intensity tables, rep targets, RIR cutoffs
Defaults:
  • Main lifts: Squat, Bench Press, Deadlift, OHP
  • Auxiliaries: Front Squat, Paused Squat, Close Grip Bench, Incline Press, Sumo Deadlift, Push Press
  • Lower set threshold: 4 / Upper set threshold: 6
  • TM increase: +2% / TM decrease: −5%
  • Single @8 percentage: 90%
  • Deloads (weeks 7, 14, 21): 4–6 sets at prescribed weight, no RIR cutoff, TM unchanged
  • 时长：21周（3个7周训练块）
  • 目标：力量提升——第20周达到95% TM单次重量峰值
  • 适用水平：中级及以上
  • 自主调节方式：组阈值（→ 
    references/04-autoregulation-set-threshold.md
    ）
  • 训练频率选项：每周2-6次
需要阅读的核心文档：
  • references/01-training-max-system.md
    — TM、训练重量、@8单次重量
  • references/02-periodization-structure.md
    — 训练块结构、减载周
  • references/03-exercise-framework.md
    — 训练动作分类、上背训练
  • references/04-autoregulation-set-threshold.md
    — 进阶方法
  • references/07-intensity-tables.md
    — 力量训练强度表、重复次数目标、RIR阈值
默认参数：
  • 主项动作：深蹲、卧推、硬拉、OHP（站姿推举）
  • 辅助动作：前蹲、暂停蹲、窄距卧推、上斜卧推、相扑硬拉、借力推举
  • 组阈值下限：4 / 组阈值上限：6
  • TM上调幅度：+2% / TM下调幅度：−5%
  • @8单次重量百分比：90%
  • 减载周（第7、14、21周）：按规定重量完成4-6组，无RIR阈值要求，TM不变

2. SBS Strength Program LF

2. SBS力量计划 低频版（LF）

Identical to program #1 but uses Lower Frequency templates (exercises spread across fewer days per week). All parameters, progressions, and tables are the same.
  • Frequency tabs: 2x–6x (same tabs, but exercises distributed for lower per-muscle frequency)
  • Building blocks: Same as program #1
与计划1完全一致，仅采用低频模板（训练动作分配到更少的训练日完成）。所有参数、进阶规则、对照表均相同。
  • 训练频率选项：每周2-6次（选项相同，但动作分配对应更低的单肌肉群训练频率）
  • 核心参考文档：与计划1相同

3. SBS Strength Program Last Set RIR

3. SBS力量计划 最后一组RIR版

  • Duration: 21 weeks (3 × 7-week blocks)
  • Goal: Strength — peaks to 95% TM singles in week 20
  • Level: Intermediate+
  • Autoregulation: Last set RIR rating (→ 
    references/05-autoregulation-last-set-rir.md
    )
  • Frequency tabs: 2x–6x per week
Building blocks to read:
  • references/01-training-max-system.md
  • references/02-periodization-structure.md
  • references/03-exercise-framework.md
  • references/05-autoregulation-last-set-rir.md
    — Progression method
  • references/07-intensity-tables.md
    — Strength intensity tables, rep targets, RIR targets
Defaults:
  • Main lifts: Squat, Bench Press, Deadlift, OHP
  • Auxiliaries: Front Squat, Paused Squat, Close Grip Bench, Incline Press, Sumo Deadlift, Push Press
  • Sets per exercise: 5
  • TM adjustment scale: −5%, −2%, 0%, +0.5%, +1%, +1.5%, +2%, +3%
  • Single @8 percentage: 90%
  • Deloads (weeks 7, 14, 21): 5 sets at prescribed weight, no RIR target, TM unchanged
  • 时长：21周（3个7周训练块）
  • 目标：力量提升——第20周达到95% TM单次重量峰值
  • 适用水平：中级及以上
  • 自主调节方式：最后一组RIR评估（→ 
    references/05-autoregulation-last-set-rir.md
    ）
  • 训练频率选项：每周2-6次
需要阅读的核心文档：
  • references/01-training-max-system.md
  • references/02-periodization-structure.md
  • references/03-exercise-framework.md
  • references/05-autoregulation-last-set-rir.md
    — 进阶方法
  • references/07-intensity-tables.md
    — 力量训练强度表、重复次数目标、RIR目标
默认参数：
  • 主项动作：深蹲、卧推、硬拉、OHP（站姿推举）
  • 辅助动作：前蹲、暂停蹲、窄距卧推、上斜卧推、相扑硬拉、借力推举
  • 每个动作组数：5
  • TM调整幅度：−5%, −2%, 0%, +0.5%, +1%, +1.5%, +2%, +3%
  • @8单次重量百分比：90%
  • 减载周（第7、14、21周）：按规定重量完成5组，无RIR目标要求，TM不变

4. SBS Strength Program Last Set RIR LF

4. SBS力量计划 最后一组RIR版 低频版（LF）

Identical to program #3 but uses Lower Frequency templates.
  • Building blocks: Same as program #3
与计划3完全一致，仅采用低频模板。
  • 核心参考文档：与计划3相同

5. SBS Strength Program Reps to Failure (RTF)

5. SBS力量计划 力竭重复次数版（RTF）

  • Duration: 21 weeks (3 × 7-week blocks)
  • Goal: Strength — peaks to 95% TM singles in week 20
  • Level: Intermediate+
  • Autoregulation: Reps to failure on last set (→ 
    references/06-autoregulation-rtf.md
    )
  • Frequency tabs: 2x–6x per week
Building blocks to read:
  • references/01-training-max-system.md
  • references/02-periodization-structure.md
  • references/03-exercise-framework.md
  • references/06-autoregulation-rtf.md
    — Progression method (strength variant)
  • references/07-intensity-tables.md
    — Strength intensity tables, normal set rep targets, last set RTF targets
Defaults:
  • Main lifts: Squat, Bench Press, Deadlift, OHP
  • Auxiliaries: Front Squat, Paused Squat, Close Grip Bench, Incline Press, Sumo Deadlift, Push Press
  • Sets per exercise: 5 (4 normal + 1 to failure)
  • TM adjustment scale: −5%, −2%, 0%, +0.5%, +1%, +1.5%, +2%, +3%
  • Single @8 percentage: 90%
  • Deloads (weeks 7, 14, 21): 5 sets at prescribed weight, no rep target, TM unchanged
  • 时长：21周（3个7周训练块）
  • 目标：力量提升——第20周达到95% TM单次重量峰值
  • 适用水平：中级及以上
  • 自主调节方式：最后一组做到力竭（→ 
    references/06-autoregulation-rtf.md
    ）
  • 训练频率选项：每周2-6次
需要阅读的核心文档：
  • references/01-training-max-system.md
  • references/02-periodization-structure.md
  • references/03-exercise-framework.md
  • references/06-autoregulation-rtf.md
    — 进阶方法（力量版本）
  • references/07-intensity-tables.md
    — 力量训练强度表、常规组重复次数目标、最后一组RTF目标
默认参数：
  • 主项动作：深蹲、卧推、硬拉、OHP（站姿推举）
  • 辅助动作：前蹲、暂停蹲、窄距卧推、上斜卧推、相扑硬拉、借力推举
  • 每个动作组数：5（4组常规组 + 1组力竭组）
  • TM调整幅度：−5%, −2%, 0%, +0.5%, +1%, +1.5%, +2%, +3%
  • @8单次重量百分比：90%
  • 减载周（第7、14、21周）：按规定重量完成5组，无重复次数要求，TM不变

6. SBS Strength Program RTF LF

6. SBS力量计划 RTF版 低频版（LF）

Identical to program #5 but uses Lower Frequency templates.
  • Building blocks: Same as program #5
与计划5完全一致，仅采用低频模板。
  • 核心参考文档：与计划5相同

7. SBS Hypertrophy Template

7. SBS增肌模板

  • Duration: 21 weeks (3 × 7-week blocks)
  • Goal: Hypertrophy — max intensity caps at 82.5% TM (no peaking)
  • Level: Intermediate+
  • Autoregulation: Reps to failure on last set (→ 
    references/06-autoregulation-rtf.md
    )
  • Frequency tabs: 2x–6x per week
Building blocks to read:
  • references/01-training-max-system.md
  • references/02-periodization-structure.md
  • references/03-exercise-framework.md
  • references/06-autoregulation-rtf.md
    — Progression method (hypertrophy variant)
  • references/07-intensity-tables.md
    — Hypertrophy intensity tables, normal set rep targets, last set RTF targets
Unique parameters (differ from strength programs):
  • Main lifts: Squat, Bench Press, Block Pulls (not Deadlift), OHP
  • Auxiliaries: Leg Press, Hack Squat, Incline Press, DB Bench, Romanian Deadlift, DB OHP
  • Sets per exercise: 4 (3 normal + 1 to failure)
  • Max main lift intensity: 82.5% (vs 95% for strength)
  • Auxiliary intensity = main intensity − 5%
  • Normal set reps = MROUND(last_set_target × 0.8, 1) — higher reps than strength
  • Higher RTF targets (25 reps at 50% down to 1 at 100%)
  • TM adjustment scale: −5%, −2%, 0%, +0.5%, +1%, +1.5%, +2%, +3%
  • Deloads (weeks 7, 14, 21): 4 sets at prescribed weight, no rep target, TM unchanged
  • Nuckols recommends starting with conservative TMs (85–90% of true max)
  • 时长：21周（3个7周训练块）
  • 目标：肌肉增长——最高强度上限为82.5% TM（无峰值测试）
  • 适用水平：中级及以上
  • 自主调节方式：最后一组做到力竭（→ 
    references/06-autoregulation-rtf.md
    ）
  • 训练频率选项：每周2-6次
需要阅读的核心文档：
  • references/01-training-max-system.md
  • references/02-periodization-structure.md
  • references/03-exercise-framework.md
  • references/06-autoregulation-rtf.md
    — 进阶方法（增肌版本）
  • references/07-intensity-tables.md
    — 增肌训练强度表、常规组重复次数目标、最后一组RTF目标
特有参数（与力量计划不同）：
  • 主项动作：深蹲、卧推、拉锁硬拉（非传统硬拉）、OHP（站姿推举）
  • 辅助动作：腿举、哈克深蹲、上斜卧推、哑铃卧推、罗马尼亚硬拉、哑铃站姿推举
  • 每个动作组数：4（3组常规组 + 1组力竭组）
  • 主项最高强度：82.5%（力量计划为95%）
  • 辅助动作强度 = 主项强度 − 5%
  • 常规组重复次数 = MROUND(最后一组目标次数 × 0.8, 1) — 重复次数高于力量计划
  • 更高的RTF目标（50%强度下25次到100%强度下1次）
  • TM调整幅度：−5%, −2%, 0%, +0.5%, +1%, +1.5%, +2%, +3%
  • 减载周（第7、14、21周）：按规定重量完成4组，无重复次数要求，TM不变
  • Nuckols建议初始设置保守TM（真实最大值的85-90%）

8. SBS Hypertrophy Template LF

8. SBS增肌模板 低频版（LF）

Identical to program #7 but uses Lower Frequency templates.
  • Building blocks: Same as program #7
与计划7完全一致，仅采用低频模板。
  • 核心参考文档：与计划7相同

9. SBS Linear Progression (Novice)

9. SBS线性进阶计划（新手版）

  • Duration: Open-ended (no blocks or periodization)
  • Goal: Strength for novice/returning lifters
  • Level: Novice
  • Autoregulation: Last set RIR (same logic as program #3 but with more aggressive adjustments)
  • Self-contained reference: 
    references/08-novice-programs.md
Building blocks to read:
  • references/08-novice-programs.md
    — Complete program details
  • references/01-training-max-system.md
    — TM basics
  • references/07-intensity-tables.md
    — Novice LP tables
Defaults:
  • Main lifts: Squat, Bench Press, Deadlift, Push Press
  • Auxiliaries: Front Squat, Squat, Close Grip Bench, Bench Press, Deadlift, OHP
  • Back exercises: Barbell rows, DB rows, Pull-downs
  • Sets per exercise: 3
  • Fixed intensities: Main 87.5%, Aux1 82.5%, Aux2/Back 75%
  • RIR target: 0 (all lifts)
  • TM adjustments: −5%, −2%, 0%, +1%, +3%, +5%, +5%, +5% (more aggressive than intermediate)
  • Frequency tabs: 3x–6x (no 2x tab)
  • 时长：无固定期限（无训练块或周期划分）
  • 目标：新手/恢复训练人群的力量提升
  • 适用水平：新手
  • 自主调节方式：最后一组RIR（逻辑与计划3相同，但调整幅度更激进）
  • 独立参考文档：
    references/08-novice-programs.md
需要阅读的核心文档：
  • references/08-novice-programs.md
    — 完整计划细节
  • references/01-training-max-system.md
    — TM基础
  • references/07-intensity-tables.md
    — 新手线性进阶对照表
默认参数：
  • 主项动作：深蹲、卧推、硬拉、借力推举
  • 辅助动作：前蹲、深蹲、窄距卧推、卧推、硬拉、站姿推举
  • 背部动作：杠铃划船、哑铃划船、高位下拉
  • 每个动作组数：3
  • 固定强度：主项87.5%、一级辅助82.5%、二级辅助/背部动作75%
  • RIR目标：0（所有动作）
  • TM调整幅度：−5%, −2%, 0%, +1%, +3%, +5%, +5%, +5%（比中级计划更激进）
  • 训练频率选项：每周3-6次（无每周2次选项）

10. SBS Linear Progression LF (Novice)

10. SBS线性进阶计划 低频版（LF）（新手版）

Identical to program #9 but uses Lower Frequency templates.
  • Building blocks: Same as program #9
与计划9完全一致，仅采用低频模板。
  • 核心参考文档：与计划9相同

11. SBS Novice Hypertrophy

11. SBS新手增肌计划

  • Duration: Open-ended
  • Goal: Hypertrophy for novices
  • Level: Novice
  • Autoregulation: Double/triple progression (sets → reps → load) — no training max system
  • Self-contained reference: 
    references/08-novice-programs.md
Building blocks to read:
  • references/08-novice-programs.md
    — Complete program details
Unique parameters:
  • No training max system — uses load directly
  • Per-exercise rounding increments (default 5)
  • Weighted exercises: 3→5 sets, 8→12 reps, then +10% load
  • Bodyweight exercises: 3→5 sets, then +1 rep per set
  • 22 exercise slots covering all muscle groups
  • Frequency tabs: 3x–5x
  • Logging: "Were all sets completed successfully?" yes/no
  • 时长：无固定期限
  • 目标：新手增肌
  • 适用水平：新手
  • 自主调节方式：双重/三重进阶（组数→次数→负荷）——无训练最大值系统
  • 独立参考文档：
    references/08-novice-programs.md
需要阅读的核心文档：
  • references/08-novice-programs.md
    — 完整计划细节
特有参数：
  • 无训练最大值系统——直接使用实际重量
  • 每个动作重量递增步长（默认5）
  • 负重动作：3→5组，8→12次，完成后重量+10%
  • 自重动作：3→5组，完成后每组+1次
  • 22个动作位覆盖所有肌肉群
  • 训练频率选项：每周3-5次
  • 记录规则：「是否完成所有组？」是/否

12. SBS Program Builder

12. SBS计划生成器

  • Duration: 21 weeks (default, fully customizable)
  • Goal: Custom — user-defined
  • Level: Intermediate+ (assumes familiarity with SBS progressions)
  • Autoregulation: Mix-and-match from 7 progression schemes
  • Self-contained reference: 
    references/09-program-builder.md
Building blocks to read:
  • references/09-program-builder.md
    — Complete builder guide
  • references/01-training-max-system.md
    — TM basics
  • All autoregulation references (04, 05, 06) as needed for chosen progressions
  • references/07-intensity-tables.md
    — All tables
Unique parameters:
  • Up to 40 exercises
  • Per-exercise rounding increments
  • 7 available progressions: Set Threshold, Last Set RIR, RTF, Hypertrophy RTF, LP, and 5 accessory progressions
  • 5 accessory progressions: Rep Increase, Set Increase Then Rep Increase, Classic Overload, Fixed Number of Reps, Set-by-Set/Reverse Pyramid
  • Custom deload placement and parameters
  • Cut-and-paste program assembly on the Program tab
  • 时长：21周（默认，完全可自定义）
  • 目标：自定义——用户自行定义
  • 适用水平：中级及以上（需熟悉SBS进阶规则）
  • 自主调节方式：从7种进阶方案中混合搭配
  • 独立参考文档：
    references/09-program-builder.md
需要阅读的核心文档：
  • references/09-program-builder.md
    — 完整生成器指南
  • references/01-training-max-system.md
    — TM基础
  • 所有自主调节参考文档（04、05、06），根据所选进阶规则按需查看
  • references/07-intensity-tables.md
    — 所有对照表
特有参数：
  • 最多支持40个动作
  • 每个动作可自定义重量递增步长
  • 7种可用进阶方案：组阈值、最后一组RIR、RTF、增肌RTF、线性进阶、以及5种附属动作进阶方案
  • 5种附属动作进阶方案：次数递增、先加组数后加次数、经典过载、固定次数、逐组/倒金字塔
  • 自定义减载周位置和参数
  • 在计划标签页可剪切粘贴组装计划

Usage Guidelines

使用指南

  1. Always read referenced building blocks before answering questions about a specific program
  2. When a user asks about a specific program, identify which of the 12 programs applies, then read the listed building blocks
  3. For setup questions, reference 
    01-training-max-system.md
    and 
    03-exercise-framework.md
  4. For "which program should I use?" questions, use the Decision Guide above
  5. For numerical details (exact percentages, rep targets), always consult 
    07-intensity-tables.md
  6. For novice programs, 
    08-novice-programs.md
    is self-contained — start there
  1. 回答特定计划相关问题前，务必先阅读对应的参考文档
  2. 当用户询问特定计划时，先确认属于12个计划中的哪一个，再阅读列出的核心参考文档
  3. 对于设置相关问题，参考
    01-training-max-system.md
    和
    03-exercise-framework.md
  4. 对于「我应该用哪个计划？」的问题，使用上方的决策指南
  5. 对于数值细节（准确百分比、重复次数目标），务必查询
    07-intensity-tables.md
  6. 对于新手计划，
    08-novice-programs.md
    是独立完整文档，优先查看该文档

Response Format

响应格式

Always include attribution:
Source: SBS Program Bundle by Greg Nuckols — strongerbyscience.com
所有回答必须包含来源标注：
来源：SBS Program Bundle by Greg Nuckols — strongerbyscience.com

Quick Reference — Key Defaults Across All Programs

快速参考——所有计划核心默认参数

ParameterStrength (ST/RIR/RTF)HypertrophyNovice LPNovice HypBuilder
Duration21 wk (3×7)21 wk (3×7)Open-endedOpen-ended21 wk (custom)
Blocks33NoneNoneCustom
Default sets5*433–5Per-lift
Max intensity (main)95%82.5%87.5% (fixed)N/ACustom
Aux intensity offset−10% vs main−5% vs mainVariesN/ACustom
Deload weeks7, 14, 217, 14, 21NoneNoneCustom
TM increase range+0.5% to +3%+0.5% to +3%+1% to +5%N/A (load %)Per-scheme
TM decrease range−2% to −5%−2% to −5%−2% to −5%N/APer-scheme
Frequency tabs2x–6x2x–6x3x–6x3x–5xCustom
Single @8Yes (90%)Yes (90%)Yes (90%)NoYes (90%)
*ST uses 4–6 set threshold range; RIR/RTF use fixed 5 sets
Source: SBS Program Bundle by Greg Nuckols — strongerbyscience.com
参数力量计划（ST/RIR/RTF）增肌计划新手线性进阶新手增肌计划生成器
时长21周（3×7）21周（3×7）无固定期限无固定期限21周（可自定义）
训练块33无无自定义
默认组数5*433-5按动作自定义
主项最高强度95%82.5%87.5%（固定）无自定义
辅助动作强度偏移比主项低10%比主项低5%不固定无自定义
减载周第7、14、21周第7、14、21周无无自定义
TM上调范围+0.5% 到 +3%+0.5% 到 +3%+1% 到 +5%无（按重量百分比）按方案自定义
TM下调范围−2% 到 −5%−2% 到 −5%−2% 到 −5%无按方案自定义
训练频率选项每周2-6次每周2-6次每周3-6次每周3-5次自定义
@8单次重量支持（90%）支持（90%）支持（90%）不支持支持（90%）
*ST（组阈值版本）采用4-6组阈值范围；RIR/RTF版本采用固定5组
来源：SBS Program Bundle by Greg Nuckols — strongerbyscience.com