# strengthbuild.ing

> Free strength program builder. Plan a strength block for your own exercise selection and training schedule.

Agent guide: https://strengthbuild.ing/agents/
Portable CLI: https://strengthbuild.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain strengthbuild.ing --agent claude --json
Schema: https://strengthbuild.ing/api/training/schema
OpenAPI: https://strengthbuild.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [2-Day Total Strength](https://strengthbuild.ing/programs/two-day-total-strength/index.md)
- [4-Day Wave Strength](https://strengthbuild.ing/programs/four-day-wave-strength/index.md)
- [4-Week Deadlift Builder](https://strengthbuild.ing/programs/four-week-deadlift-builder/index.md)
- [6-Week Overhead Press Builder](https://strengthbuild.ing/programs/six-week-overhead-press-builder/index.md)
- [6-Week Squat Specialization](https://strengthbuild.ing/programs/six-week-squat-specialization/index.md)
- [8-Week Bench Press Builder](https://strengthbuild.ing/programs/eight-week-bench-press-builder/index.md)
- [8-Week Powerlifting Peak](https://strengthbuild.ing/programs/eight-week-powerlifting-peak/index.md)
- [Beginner Percentage Strength](https://strengthbuild.ing/programs/beginner-percentage-strength/index.md)
- [Four Week General Strength Foundation](https://strengthbuild.ing/programs/four-week-strengthbuild-foundation/index.md)

## Guides
- [How to Estimate Your 1RM From a Rep Set](https://strengthbuild.ing/blog/how-to-estimate-your-1rm/index.md): Estimate your one-rep max from a set of 3 to 5 reps with the Epley or Brzycki formula, then use it as a reference max for percentage-based training.
- [How Many Reps at Each Percentage of Your 1RM](https://strengthbuild.ing/blog/reps-at-percentage-of-1rm/index.md): A practical %1RM rep chart: how many reps you can lift at 60 to 95% of your max, why squat beats bench, and how to set loads with reps in reserve.
- [What Is a Training Max and How to Set One](https://strengthbuild.ing/blog/what-is-a-training-max/index.md): A training max is a reference max set at 85 to 90% of your true 1RM. Learn how to set one for each lift, raise it each cycle, and reset it when needed.

## All pages (markdown)
- [Stronger on every lift.](https://strengthbuild.ing/index.md)
- [Create a program with your AI assistant](https://strengthbuild.ing/agents/index.md)
- [Training guides](https://strengthbuild.ing/blog/index.md)
- [How to Estimate Your 1RM From a Rep Set](https://strengthbuild.ing/blog/how-to-estimate-your-1rm/index.md)
- [How Many Reps at Each Percentage of Your 1RM](https://strengthbuild.ing/blog/reps-at-percentage-of-1rm/index.md)
- [What Is a Training Max and How to Set One](https://strengthbuild.ing/blog/what-is-a-training-max/index.md)
- [Questions about strengthbuild.ing](https://strengthbuild.ing/faq/index.md)
- [Privacy](https://strengthbuild.ing/privacy/index.md)
- [Free strength programs](https://strengthbuild.ing/programs/index.md)
- [Beginner Percentage Strength](https://strengthbuild.ing/programs/beginner-percentage-strength/index.md)
- [8-Week Bench Press Builder](https://strengthbuild.ing/programs/eight-week-bench-press-builder/index.md)
- [8-Week Powerlifting Peak](https://strengthbuild.ing/programs/eight-week-powerlifting-peak/index.md)
- [4-Day Wave Strength](https://strengthbuild.ing/programs/four-day-wave-strength/index.md)
- [4-Week Deadlift Builder](https://strengthbuild.ing/programs/four-week-deadlift-builder/index.md)
- [Four Week General Strength Foundation](https://strengthbuild.ing/programs/four-week-strengthbuild-foundation/index.md)
- [6-Week Overhead Press Builder](https://strengthbuild.ing/programs/six-week-overhead-press-builder/index.md)
- [6-Week Squat Specialization](https://strengthbuild.ing/programs/six-week-squat-specialization/index.md)
- [2-Day Total Strength](https://strengthbuild.ing/programs/two-day-total-strength/index.md)
- [Terms](https://strengthbuild.ing/terms/index.md)