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// PROGRAMMES FEATHERWEIGHT PARSES

YOUR PROGRAMME. PARSED IN SECONDS.

5/3/1 BBB, nSuns, GZCLP, PPL, StrongLifts, Upper/Lower — paste the text, get structured workouts. No spreadsheet. No manual setup.

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// PROOF — ACTUAL PARSE OUTPUT

PASTE THE TEXT. GET STRUCTURED.

Screenshot below: the 4-day nSuns LP variant, pasted as plain text from Reddit. Parsed into a 4-workout week with T1/T2 nomenclature preserved and accessories mapped to the 300+ exercise library.

  • → Day 1 — Bench Press (T1) / Overhead Press (T2) · 4 exercises
  • → Day 2 — Squat (T1) / Sumo Deadlift (T2) · 2 exercises
  • → Day 3 — Overhead Press (T1) / Incline Bench (T2) · 2 exercises
  • → Day 4 — Deadlift (T1) / Front Squat (T2) · 2 exercises
nSuns 5/3/1 LP parsed into 4 workouts in Featherweight

[PARSED] — nSuns 5/3/1 LP — 4 Day Variant, 1 Week, 4 Workouts.

// CANONICAL PROGRAMMES

THE USUAL SUSPECTS.

[01]

4-day · Squat / Bench / Deadlift / Press

5/3/1 BBB

Wendler's 5/3/1 Boring But Big

Strength base + hypertrophy backoff.

BEST FOR
Intermediates who want one simple 4-day week for years.
CYCLE
4-week wave (5s / 3s / 5/3/1 / deload)
WORK
BBB 5×10 at 50-70% of TM + pull/push/core

// PASTE YOUR COPY OF THIS PROGRAMME INTO IMPORT PROGRAMME. FEATHERWEIGHT STRUCTURES IT.

[02]

4, 5 or 6-day variants

nSuns 5/3/1 LP

nSuns 5/3/1 Linear Progression

Volume-heavy linear progression.

BEST FOR
Intermediates driving weekly PRs with a lot of work sets.
CYCLE
Weekly linear progression (+5/10 lb if AMRAP hits)
WORK
T1 8-set wave + T2 6-set supplemental + accessories

// PASTE YOUR COPY OF THIS PROGRAMME INTO IMPORT PROGRAMME. FEATHERWEIGHT STRUCTURES IT.

[03]

4-day · A1/B1/A2/B2 rotation

GZCLP

Cody Lefever's GZCLP

Beginner/early-intermediate linear progression.

BEST FOR
Lifters who stalled StrongLifts but aren't ready for 5/3/1.
CYCLE
3-tier scheme (T1 5×3+, T2 3×10, T3 3×15+)
WORK
Three tiers per day — compound, hypertrophy, accessory

// PASTE YOUR COPY OF THIS PROGRAMME INTO IMPORT PROGRAMME. FEATHERWEIGHT STRUCTURES IT.

[04]

6-day · Push / Pull / Legs ×2

PPL

Push / Pull / Legs

High-frequency hypertrophy split.

BEST FOR
Intermediates training 6 days who prioritize size.
CYCLE
Weekly — reps in the 6-15 range, 2 sessions per pattern
WORK
Heavy compound → volume work → isolation

// PASTE YOUR COPY OF THIS PROGRAMME INTO IMPORT PROGRAMME. FEATHERWEIGHT STRUCTURES IT.

[05]

3-day · A/B rotation

StrongLifts 5×5

StrongLifts 5×5

Pure beginner linear progression.

BEST FOR
First 3-6 months of barbell training.
CYCLE
Every session: +2.5kg if all sets hit
WORK
Squat, Bench/OHP, Row/Deadlift — no accessories by default

// PASTE YOUR COPY OF THIS PROGRAMME INTO IMPORT PROGRAMME. FEATHERWEIGHT STRUCTURES IT.

[06]

4-day · Upper A / Lower A / Upper B / Lower B

Upper / Lower

4-Day Upper/Lower Split

Balanced strength + hypertrophy for 4-day lifters.

BEST FOR
Anyone between beginner and advanced who trains 4 days.
CYCLE
Progress per movement; wave or straight sets
WORK
Compound main + volume work + arms / core

// PASTE YOUR COPY OF THIS PROGRAMME INTO IMPORT PROGRAMME. FEATHERWEIGHT STRUCTURES IT.

// NOT LISTED? DOESN'T MATTER. FEATHERWEIGHT PARSES ARBITRARY PROGRAMME TEXT — COACH EMAILS, GOOGLE SHEETS, PDFS, FORUM POSTS. THESE ARE THE CANONICAL ONES BECAUSE PEOPLE ASK FOR THEM BY NAME.

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