Top Workout Programs | Science-Based Fitness Plans

BY COACHES

(131)

BY COMMUNITY

(10291)

Take our free survey to
find the perfect program
for you

FEATURED

Golden Warrior: Adaptive Hypertrophy Program

by Bald Omni-Man

4.34

Beginner - Advanced
Full Gym
3 - 5 days/week

3,433athletes joined

FEATURED

MASS IMPACT

by Geoffrey Verity Schofield

4.37

Novice - Advanced
Full Gym
5 days/week

2,954athletes joined

FEATURED

Fullbodymaxxing

by Basement Bodybuilding

4.28

Beginner - Intermediate
Full Gym
3 days/week

1,042athletes joined

FEATURED

P-Zero Ultra (GZCL 2.0)

by Cody Lefever

4.35

Beginner - Intermediate
Full Gym
4 days/week

823athletes joined

FEATURED

The Sculpt Method

by Tiffany Ma

4.07

Beginner - Intermediate
Full Gym
4 days/week

525athletes joined

FEATURED

Blind Barbell 12 Week Powerbuilding

by Quentin Oppenlander

4.30

Novice - Advanced
Full Gym
5 days/week

480athletes joined

HOT

nSuns 5/3/1

by r/Fitness

4.30

Novice - Intermediate
Full Gym
4 - 6 days/week

41,811athletes joined

GZCL Program (GZCLP)

by Cody Lefever

4.35

Beginner - Novice
Full Gym
3 - 4 days/week

34,631athletes joined

5/3/1 Boring But Big

by Jim Wendler

4.25

Novice - Intermediate
Garage Gym
4 days/week

24,547athletes joined

PHUL Workout Program

by Brandon Campbell

4.18

Novice - Intermediate
Full Gym
4 days/week

24,505athletes joined

Reddit PPL

by r/Fitness

4.26

Novice - Intermediate
Full Gym
6 days/week

23,380athletes joined

KONG: Savage Size in 12 Weeks

by Alex Bromley

4.35

Novice - Intermediate
Full Gym
5 days/week

17,823athletes joined

Alberto Nuñez Upper Lower Program

by Alberto Nuñez

4.18

Beginner - Intermediate
Full Gym
4 days/week

16,162athletes joined

Bullmastiff

by Alex Bromley

4.36

Intermediate
Full Gym
4 days/week

15,809athletes joined

Reddit's Bodyweight Fitness Recommended Routine

by r/BodyweightFitness

4.19

Beginner - Intermediate
At Home
3 days/week

13,655athletes joined

PHAT Workout Program

by Layne Norton

4.30

Intermediate - Advanced
Full Gym
5 days/week

13,651athletes joined

Greg Nuckols Beginner Program

by Greg Nuckols

4.19

Beginner
Full Gym
3 days/week

12,224athletes joined

Candito 6 Week Strength Program

by Jonnie Candito

4.43

Intermediate - Advanced
Garage Gym
7 days/week

12,051athletes joined

Push Pull Legs Upper Lower (PPLUL)

by Dr. Swole

4.12

Novice - Intermediate
Full Gym
5 days/week

11,009athletes joined

Dumbbell PPL

by r/Fitness

4.05

Beginner - Novice
Dumbbell Only
3 days/week

9,954athletes joined

70s Powerlifter

by Alex Bromley

4.41

Intermediate - Advanced
Full Gym
4 days/week

8,452athletes joined

Raider

by Bald Omni-Man

4.39

Novice - Intermediate
Full Gym
4 days/week

8,120athletes joined

Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.18

Intermediate
Full Gym
5 days/week

7,585athletes joined

5/3/1 for Beginners

by Jim Wendler

4.35

Beginner - Novice
Garage Gym
3 days/week

7,530athletes joined

RAVAGE

by Geoffrey Verity Schofield

4.43

Intermediate - Advanced
Full Gym
6 days/week

7,277athletes joined

Strong Curves: Bootyful Beginnings

by Bret Contreras

4.11

Beginner - Novice
Full Gym
3 days/week

7,028athletes joined

Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness

4.16

Beginner
At Home
7 days/week

6,836athletes joined

Beast Slayer - Berserk Method Full Body Program

by Bald Omni-Man

4.39

Beginner - Advanced
Full Gym
3 - 4 days/week

6,289athletes joined

TSA 9 Week Intermediate Approach

by The Strength Athlete

4.28

Intermediate
Garage Gym
4 days/week

6,017athletes joined

Guts Training Program

by Natural Hypertrophy

4.34

Intermediate - Advanced
Full Gym
4 days/week

5,953athletes joined

RAMPAGE

by Geoffrey Verity Schofield

4.24

Novice - Intermediate
Full Gym
3 days/week

5,754athletes joined

Phrak's Greyskull LP

by r/Fitness

4.20

Beginner - Novice
Full Gym
3 days/week

5,092athletes joined

4 Day Upper Lower Program

by Dr. Swole

4.20

Beginner - Intermediate
Full Gym
4 days/week

4,824athletes joined

Jacked and Tan 2.0

by Cody Lefever

4.41

Intermediate
Full Gym
4 days/week

4,314athletes joined

Matt Vena Intermediate Powerlifting Program

by Matt Vena

4.32

Intermediate
Full Gym
4 days/week

4,306athletes joined

Full Body Powerbuilding Split

by Dr. Swole

4.19

Beginner - Novice
Full Gym
3 days/week

4,276athletes joined

Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

4.18

Novice - Intermediate
Full Gym
3 days/week

4,071athletes joined

The Absolute Athlete

by Hadyn Wiseman

4.23

Intermediate
Full Gym
3 days/week

3,739athletes joined

5/3/1 Building the Monolith

by Jim Wendler

4.34

Advanced
Full Gym
3 days/week

3,565athletes joined

M&S 5 Day Dumbbell Program

by r/Fitness

4.06

Novice - Intermediate
Dumbbell Only
5 days/week

3,358athletes joined

Ultimate Hypertrophy Programs: Intermediate

by Natural Hypertrophy

4.28

Intermediate
Full Gym
5 days/week

3,120athletes joined

r/Fitness Basic Beginner Routine (3x5)

by r/Fitness

4.18

Beginner - Novice
Garage Gym
3 days/week

2,920athletes joined

Functional Strength 101

by Justina Ercole

4.30

Beginner
Full Gym
3 days/week

2,851athletes joined

Novice Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.16

Beginner - Novice
Full Gym
4 days/week

2,744athletes joined

TSA Beginner Approach

by The Strength Athlete

4.32

Beginner - Novice
Full Gym
4 days/week

2,701athletes joined

Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

4.23

Novice - Intermediate
Full Gym
4 days/week

2,598athletes joined

Bikini Body

by Menno Henselmans

3.82

Beginner
Full Gym
2 days/week

2,488athletes joined

Rip And Tear

by Mark Rosenberg

4.43

Advanced
Garage Gym
4 days/week

2,445athletes joined

Frankoman's Dumbbell Only Split

by r/Fitness

4.03

Beginner - Intermediate
Dumbbell Only
3 days/week

2,356athletes joined

Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

4.34

Beginner - Intermediate
Full Gym
4 days/week

2,136athletes joined

Mike Tyson Inspired At-Home Training Program

by Paris Demers

3.91

Beginner - Intermediate
At Home
3 - 4 days/week

2,126athletes joined

Golden Six

by Arnold Schwarzenegger

4.36

Beginner - Novice
Full Gym
3 days/week

2,014athletes joined

Bodybuilding Minimum Effective Dose Program

by Dr. Pak

4.02

Beginner - Advanced
Full Gym
2 days/week

1,995athletes joined

Rock The Bells

by Rebecca Rouse

4.16

Beginner - Novice
Dumbbell Only
3 days/week

1,946athletes joined

Bryce Lewis Program: Greatest Hits

by Bryce Lewis

4.32

Novice - Intermediate
Full Gym
5 days/week

1,921athletes joined

Train Like Toji Fushiguro

by Paris Demers

4.14

Novice - Intermediate
Garage Gym
4 days/week

1,885athletes joined

Silver Era Aesthetics Program

by Natural Hypertrophy

4.26

Intermediate - Advanced
Full Gym
3 - 4 days/week

1,811athletes joined

PRO

Hugh Jackman's Wolverine Training Program

by Paris Demers

4.07

Novice - Intermediate
Full Gym
4 days/week

1,797athletes joined

PRO

Dragon Fist: ULPPL Hybrid Program

by Bald Omni-Man

4.44

Novice - Advanced
Full Gym
5 days/week

1,767athletes joined

Bradley Barbell's Bench PR

by Dr. Adam Bradley

4.23

Intermediate
Full Gym
5 days/week

1,763athletes joined

Power Bomb PPL

by Bald Omni-Man

4.35

Novice - Intermediate
Full Gym
6 days/week

1,699athletes joined

SuperGains (Superset Program)

by Dr. Pak

4.14

Novice - Advanced
Full Gym
3 days/week

1,688athletes joined

Muscle Mommy Manual

by Team Boostcamp

4.02

Beginner - Intermediate
Full Gym
4 days/week

1,673athletes joined

Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

4.21

Novice - Intermediate
Full Gym
4 days/week

1,544athletes joined

Goku Training Plan (16-Week At-Home)

by Paris Demers

3.95

Beginner - Intermediate
At Home
4 days/week

1,471athletes joined

Fazlifts Upper Lower

by Fazlifts

4.27

Beginner - Intermediate
Full Gym
4 days/week

1,467athletes joined

Fazlifts Full Body

by Fazlifts

4.22

Novice - Intermediate
Full Gym
3 days/week

1,410athletes joined

Basement Bodybuilding: Home Gym Upper Lower

by Basement Bodybuilding

4.12

Beginner - Intermediate
Garage Gym
4 days/week

1,394athletes joined

Kristen Dunsmore Intermediate Program

by Kristen Dunsmore

4.24

Novice - Intermediate
Full Gym
4 days/week

1,326athletes joined

Arnold Schwarzenegger Volume Workout - Variation 1

by Arnold Schwarzenegger

4.21

Advanced
Full Gym
6 days/week

1,313athletes joined

Deadly Efficient - Train Like The Red Hood

by Paris Demers

4.21

Novice - Advanced
Full Gym
4 days/week

1,309athletes joined

Road House Training Plan

by Paris Demers

4.09

Intermediate
Garage Gym
4 days/week

1,301athletes joined

Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates

4.18

Novice - Advanced
Full Gym
4 days/week

1,193athletes joined

Bald Swordman

by Bald Omni-Man

4.55

Advanced
Full Gym
4 days/week

1,133athletes joined

Doom Slayer PPL Program

by Natural Hypertrophy

4.38

Intermediate - Advanced
Full Gym
6 days/week

1,107athletes joined

Total Body Sculpt

by Team Boostcamp

3.67

Beginner - Intermediate
Dumbbell Only
3 - 4 days/week

1,104athletes joined

ShredSmart Full Body Program

by Radu Antoniu

4.02

Beginner - Intermediate
Full Gym
3 - 4 days/week

1,030athletes joined

Big Like Bane Beginner 10-Week Strength Program

by Paris Demers

4.02

Beginner - Novice
Full Gym
3 days/week

1,010athletes joined

Powerlifting Minimum Effective Dose Program

by Dr. Pak

4.15

Beginner - Advanced
Garage Gym
3 days/week

1,005athletes joined

The Dumbbell Stopgap

by r/Fitness

4.05

Beginner - Novice
Dumbbell Only
3 days/week

982athletes joined

PRO

Athenian Bulk Blueprint

by Josh Brett

4.08

Beginner - Intermediate
Full Gym
4 days/week

965athletes joined

Candito 5 Week 10RM Squat Program

by Jonnie Candito

4.39

Novice - Intermediate
Garage Gym
2 days/week

939athletes joined

Dad Bod To Father Figure

by Adam Pecoraro

3.89

Beginner - Intermediate
Full Gym
4 days/week

928athletes joined

Foundations of Strength

by Team GGR

4.02

Novice - Intermediate
At Home
3 days/week

917athletes joined

M&S 6 Day Dumbbell Program

by r/Fitness

4.10

Intermediate - Advanced
Dumbbell Only
6 days/week

915athletes joined

PRO

Fullsterkur Strongman Program

by Alex Bromley

4.45

Novice - Intermediate
Full Gym
3 - 4 days/week

914athletes joined

Oldschool Dorian Yates H.I.T Training

by Fazlifts

4.14

Intermediate - Advanced
Full Gym
4 days/week

906athletes joined

Recovering Powerlifters

by Geoffrey Verity Schofield

4.38

Novice - Advanced
Full Gym
5 days/week

892athletes joined

The Baki Maxing Plan

by Paris Demers

4.26

Novice - Advanced
Full Gym
5 days/week

888athletes joined

Mike Mentzer Heavy Duty Training Program

by Mike Mentzer

4.08

Novice - Advanced
Full Gym
3 days/week

782athletes joined

PRO

The Wayjacked Machine

by Geoffrey Verity Schofield

4.40

Beginner - Intermediate
Full Gym
4 days/week

727athletes joined

Fierce 5

by Lift Vault

4.06

Beginner - Novice
Full Gym
2 days/week

710athletes joined

PRO

Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding

4.51

Novice - Advanced
Full Gym
5 days/week

709athletes joined

It All Starts Here

by Aliza Tessler (@liztess)

4.04

Beginner - Novice
Full Gym
4 days/week

679athletes joined

3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

4.42

Beginner - Novice
Full Gym
3 days/week

672athletes joined

PRO

Boostcamp Hybrid Athlete Program

by Bryan Boorstein

4.09

Novice - Advanced
Full Gym
6 days/week

664athletes joined

Blind Barbell Bench Program

by Quentin Oppenlander

4.13

Novice - Advanced
Full Gym
3 days/week

658athletes joined

PWRBLD Intermediate Program

by CT Whitney

4.30

Novice - Intermediate
Full Gym
4 days/week

604athletes joined

Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

4.00

Beginner
At Home
2 - 3 days/week

587athletes joined

Flex Wheeler Bro Split Hypertrophy

by Flex Wheeler

4.45

Novice - Intermediate
Full Gym
6 days/week

581athletes joined

Meathook

by Mark Rosenberg

4.14

Intermediate - Advanced
Full Gym
5 days/week

550athletes joined

Athletic Base

by Dr. Ramsey Nijem

4.11

Beginner - Intermediate
At Home
4 days/week

538athletes joined

ShredSmart PPL Full Body Program

by Radu Antoniu

3.88

Novice - Intermediate
Full Gym
4 days/week

522athletes joined

PRO

Jacked Intellectual (5-Day Version)

by Fazlifts

4.31

Intermediate - Advanced
Full Gym
5 days/week

483athletes joined

Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

4.46

Novice - Intermediate
Full Gym
3 days/week

483athletes joined

PRO

Old School Size and Strength

by Pete Khatcherian

4.34

Intermediate - Advanced
Full Gym
5 days/week

449athletes joined

PRO

Jacob Oestreicher Hypertrophy Program

by Jacob Oestreicher

4.26

Beginner - Intermediate
Full Gym
5 days/week

434athletes joined

Brandon Campbell PRS

by Brandon Campbell

4.15

Intermediate - Advanced
Full Gym
4 days/week

395athletes joined

Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

4.33

Intermediate
Full Gym
4 days/week

384athletes joined

PRO

The Rippler (GZCL Official)

by Cody Lefever

4.28

Novice - Intermediate
Full Gym
4 days/week

380athletes joined

Bruce Lee’s Old School Training Plan

by Paris Demers

4.26

Beginner - Intermediate
Garage Gym
4 days/week

348athletes joined

Powerlifting Foundation 1

by Morit Summers

3.90

Beginner - Novice
Full Gym
3 days/week

340athletes joined

PRO

PWRBLD Advanced Program

by CT Whitney

4.39

Advanced - Intermediate
Full Gym
5 days/week

307athletes joined

PRO

Captain America - Hybrid Training Program

by Paris Demers

4.12

Intermediate - Advanced
Full Gym
5 days/week

262athletes joined

PRO

Overcoming Gravity

by Steven Low

4.14

Beginner - Advanced
At Home
2 - 4 days/week

234athletes joined

PRO

SBD101 - Powerbuilding for Students

by Alec Chen

4.10

Beginner - Novice
Full Gym
4 - 5 days/week

190athletes joined

PRO

Jacked Intellectual (4-Day Version)

by Fazlifts

4.33

Intermediate - Advanced
Full Gym
4 days/week

176athletes joined

NEW

Beast Slayer: Berserk Method Full Body Program 2.0

by Bald Omni-Man

Beginner - Advanced
Full Gym
4 days/week

175athletes joined

PRO

Power Muscle Blast

by Steve Shaw - Massive Iron

4.32

Novice - Advanced
Full Gym
4 days/week

166athletes joined

PRO

Cure to Progressive Overload Anxiety

by Basement Bodybuilding

4.35

Intermediate - Advanced
Full Gym
4 days/week

156athletes joined

NEW

Raider 2.0

by Bald Omni-Man

5.00

Novice - Intermediate
Full Gym
4 days/week

151athletes joined

PRO

Flex Wheeler Super Hypertrophy Program

by Flex Wheeler

4.41

Novice - Advanced
Full Gym
6 days/week

148athletes joined

PRO

100 LBS in 100 Days Deadlift Program

by Matt Vena

4.55

Intermediate - Advanced
Garage Gym
3 days/week

127athletes joined

Stronger Miles

by Tiffany Ma

3.80

Beginner - Novice
Full Gym
5 days/week

121athletes joined

PRO

Full Body Pump

by Team GGR

4.00

Novice - Intermediate
Garage Gym
3 days/week

119athletes joined

PRO

Kristen Dunsmore Beginner Program

by Kristen Dunsmore

4.00

Beginner - Novice
Full Gym
4 days/week

118athletes joined

PRO

Pete Rubish Deadlift PR Program

by Pete Rubish

4.13

Intermediate - Advanced
Full Gym
3 days/week

112athletes joined

PRO

The Squat Plug Program

by Matt Vena

4.00

Novice - Advanced
Garage Gym
3 days/week

90athletes joined

PRO

LizTess Advanced Powerlifting Program

by Aliza Tessler (@liztess)

4.22

Intermediate - Advanced
Full Gym
4 days/week

86athletes joined

Maconi Modified Pressing Routine

by Dr. Dave Maconi

3.67

Novice - Advanced
Garage Gym
4 days/week

80athletes joined

PRO

Arleth's Bodybuilding (5 Day Split)

by Arleth Diaz

4.67

Beginner - Intermediate
Full Gym
5 days/week

75athletes joined

WORKOUT PROGRAMS

Golden Warrior: Adaptive Hypertrophy Program

MASS IMPACT

Fullbodymaxxing

P-Zero Ultra (GZCL 2.0)

The Sculpt Method

Blind Barbell 12 Week Powerbuilding

nSuns 5/3/1

GZCL Program (GZCLP)

5/3/1 Boring But Big

PHUL Workout Program

Reddit PPL

KONG: Savage Size in 12 Weeks

Alberto Nuñez Upper Lower Program

Bullmastiff

Reddit's Bodyweight Fitness Recommended Routine

PHAT Workout Program

Greg Nuckols Beginner Program

Candito 6 Week Strength Program

Push Pull Legs Upper Lower (PPLUL)

Dumbbell PPL

70s Powerlifter

Raider

Intermediate Bodybuilding Program (by Eric Helms)

5/3/1 for Beginners

RAVAGE

Strong Curves: Bootyful Beginnings

Reddit's Bodyweight Fitness Primer

Beast Slayer - Berserk Method Full Body Program

TSA 9 Week Intermediate Approach

Guts Training Program

RAMPAGE

Phrak's Greyskull LP

4 Day Upper Lower Program

Jacked and Tan 2.0

Matt Vena Intermediate Powerlifting Program

Full Body Powerbuilding Split

Ultimate Hypertrophy Programs: Novice

The Absolute Athlete

5/3/1 Building the Monolith

M&S 5 Day Dumbbell Program

Ultimate Hypertrophy Programs: Intermediate

r/Fitness Basic Beginner Routine (3x5)

Functional Strength 101

Novice Bodybuilding Program (by Eric Helms)

TSA Beginner Approach

Ultimate Hypertrophy Programs: Bridge

Bikini Body

Rip And Tear

Frankoman's Dumbbell Only Split

Basement Bodybuilding: Upper Lower Program

Mike Tyson Inspired At-Home Training Program

Golden Six

Bodybuilding Minimum Effective Dose Program

Rock The Bells

Bryce Lewis Program: Greatest Hits

Train Like Toji Fushiguro

Silver Era Aesthetics Program

Hugh Jackman's Wolverine Training Program

Dragon Fist: ULPPL Hybrid Program

Bradley Barbell's Bench PR

Power Bomb PPL

SuperGains (Superset Program)

Muscle Mommy Manual

Superman Aesthetics Bodybuilding Program

Goku Training Plan (16-Week At-Home)

Fazlifts Upper Lower

Fazlifts Full Body

Basement Bodybuilding: Home Gym Upper Lower

Kristen Dunsmore Intermediate Program

Arnold Schwarzenegger Volume Workout - Variation 1

Deadly Efficient - Train Like The Red Hood

Road House Training Plan

Dorian Yates High Intensity Training (HIT) Program

Bald Swordman

Doom Slayer PPL Program

Total Body Sculpt

ShredSmart Full Body Program

Big Like Bane Beginner 10-Week Strength Program

Powerlifting Minimum Effective Dose Program