Workout Programs

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nSuns 4.28

by r/Fitness

One of the most popular linear progression intermediate powerbuilding programs

NoviceFull Gym

3499 athletes on this program

PHUL Workout Program 4.28

by Brandon Campbell

One of the most popular programs for building strength and muscle.

NoviceIntermediateFull Gym

3333 athletes on this program

PHAT Workout Program 4.33

by Layne Norton

Developed by Dr. Layne Norton, PHAT is for lifters that want to look aesthetic without being weak.

IntermediateAdvancedFull Gym

3330 athletes on this program

Reddit PPL 4.43

by r/Fitness

The unofficial r/fitness program for novice lifters to pack on strength and muscle.

NoviceIntermediateFull Gym

3046 athletes on this program

Push Pull Legs Upper Lower (PPLUL) 4.33

by Dr. Swole

Dr. Swole's 5 day a week PPLUL program that combines the best of PPL and UL splits

NoviceIntermediateFull Gym

2264 athletes on this program

KONG: Savage Size in 12 Weeks 4.46

by Alex Bromley

12-week program to build savage muscular size, designed with 3 blocks of 4 week chunks.

NoviceIntermediateFull Gym

1923 athletes on this program

Dumbbell P/P/L 4.34

by r/Fitness

A beginner dumbbell routine

BeginnerNoviceDumbbell Only

1903 athletes on this program

Bullmastiff 4.58

by Alex Bromley

Pack on serious strength and size with this 3-week wave structure with a base and a peak phase

IntermediateFull Gym

1532 athletes on this program

5/3/1 for Beginners 4.44

by Jim Wendler

The famous 5/3/1 philosophy for beginner lifters

BeginnerNoviceGarage Gym

1368 athletes on this program

Candito 6 Week Strength Program 4.46

by Jonnie Candito

Break personal records and learn the highly-effective periodization training method.

IntermediateAdvancedGarage Gym

1253 athletes on this program

Full Body Powerbuilding Split 4.42

by Dr. Swole

3 days a week program for a beginner to early intermediate athlete to build strength and muscle mass

BeginnerNoviceFull Gym

1193 athletes on this program

Strong Curves: Bootyful Beginnings 4.33

by Bret Contreras

A woman's guide to building a better butt and body

BeginnerNoviceFull Gym

981 athletes on this program

r/Fitness Basic Beginner Routine 4.27

by r/Fitness

3x5 routine for complete beginners to strength training using barbells

BeginnerNoviceGarage Gym

882 athletes on this program

Greg Nuckols Beginner Program 4.36

by Greg Nuckols

Build muscle and strength with full-gym equipment including barbells, dumbbells, and machines.

BeginnerFull Gym

858 athletes on this program

Arnold Schwarzenegger Volume Workout - Variation 1 4.15

by Arnold Schwarzenegger

7-time Mr. Olympia Arnold Schwarzenegger's high frequency and high volume approach

AdvancedFull Gym

783 athletes on this program

Golden Six 4.58

by Arnold Schwarzenegger

Bodybuilding centered on 6 exercises: Squat, Bench, Chin-up, Overhead Press, Curl, Sit-up

BeginnerNoviceFull Gym

696 athletes on this program

GZCL Program (GZCLP) 4.45

by Cody Lefever

Cody Lefever's famous linear progression program for beginners (GZCL App V3)

BeginnerNoviceFull Gym

649 athletes on this program

TSA 9 Week Intermediate Approach 4.40

by The Strength Athlete

Designed for intermediate lifters to peak into competition or be re-run multiple times in offseason.

IntermediateGarage Gym

640 athletes on this program

4 Day Upper Lower Program 4.22

by Dr. Swole

Dr. Swole's most popular free bodybuilding program

BeginnerNoviceIntermediateFull Gym

603 athletes on this program

Rip And Tear 4.63

by Mark Rosenberg

Intense Strength Program with High Frequency, High Weight Squat, Bench and Deadlift

AdvancedGarage Gym

509 athletes on this program

nSuns 531 4.26

by Cody nSuns

A linear progression powerlifting program for result-driven intermediate lifters.

IntermediateFull Gym

GZCL Program 4.50

by Cody LeFever

GZCL is one of Reddit's most popular Linear Progression program for beginners

BeginnerFull Gym

Overcoming Gravity

by Steven Low

This is an advanced bodyweight program based on the Overcoming Gravity book.

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