Top Workout Programs | Science-Based Fitness Plans

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FEATURED

Golden Warrior: Adaptive Hypertrophy Program

by Bald Omni-Man

4.36

Beginner - Advanced
Full Gym
3 - 5 days/week

2,011athletes joined

FEATURED

MASS IMPACT

by Geoffrey Verity Schofield

4.36

Novice - Advanced
Full Gym
5 days/week

1,893athletes joined

FEATURED

Athenian Bulk Blueprint

by Josh Brett

4.16

Beginner - Intermediate
Full Gym
4 days/week

361athletes joined

FEATURED

Fullbodymaxxing

by Basement Bodybuilding

4.79

Beginner - Intermediate
Full Gym
3 days/week

234athletes joined

FEATURED

P-Zero Ultra (GZCL 2.0)

by Cody Lefever

4.44

Beginner - Intermediate
Full Gym
4 days/week

218athletes joined

FEATURED

Blind Barbell 12 Week Powerbuilding

by Quentin Oppenlander

4.38

Novice - Advanced
Full Gym
5 days/week

212athletes joined

FEATURED

The Sculpt Method

by Tiffany Ma

4.43

Beginner - Intermediate
Full Gym
4 days/week

176athletes joined

HOT

nSuns 5/3/1

by r/Fitness

4.30

Novice - Intermediate
Full Gym
4 - 6 days/week

39,802athletes joined

GZCL Program (GZCLP)

by Cody Lefever

4.36

Beginner - Novice
Full Gym
3 - 4 days/week

31,588athletes joined

5/3/1 Boring But Big

by Jim Wendler

4.26

Novice - Intermediate
Garage Gym
4 days/week

22,451athletes joined

Reddit PPL

by r/Fitness

4.27

Novice - Intermediate
Full Gym
6 days/week

21,609athletes joined

PHUL Workout Program

by Brandon Campbell

4.20

Novice - Intermediate
Full Gym
4 days/week

20,105athletes joined

KONG: Savage Size in 12 Weeks

by Alex Bromley

4.37

Novice - Intermediate
Full Gym
5 days/week

16,197athletes joined

Alberto Nuñez Upper Lower Program

by Alberto Nuñez

4.18

Beginner - Intermediate
Full Gym
4 days/week

14,999athletes joined

Bullmastiff

by Alex Bromley

4.37

Intermediate
Full Gym
4 days/week

14,052athletes joined

Reddit's Bodyweight Fitness Recommended Routine

by r/BodyweightFitness

4.19

Beginner - Intermediate
At Home
3 days/week

12,514athletes joined

PHAT Workout Program

by Layne Norton

4.30

Intermediate - Advanced
Full Gym
5 days/week

12,403athletes joined

Candito 6 Week Strength Program

by Jonnie Candito

4.45

Intermediate - Advanced
Garage Gym
7 days/week

11,004athletes joined

Greg Nuckols Beginner Program

by Greg Nuckols

4.20

Beginner
Full Gym
3 days/week

10,848athletes joined

Push Pull Legs Upper Lower (PPLUL)

by Dr. Swole

4.13

Novice - Intermediate
Full Gym
5 days/week

9,759athletes joined

Dumbbell PPL

by r/Fitness

4.06

Beginner - Novice
Dumbbell Only
3 days/week

9,138athletes joined

70s Powerlifter

by Alex Bromley

4.41

Intermediate - Advanced
Full Gym
4 days/week

7,496athletes joined

Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.18

Intermediate
Full Gym
5 days/week

7,327athletes joined

Raider

by Bald Omni-Man

4.39

Novice - Intermediate
Full Gym
4 days/week

6,924athletes joined

5/3/1 for Beginners

by Jim Wendler

4.34

Beginner - Novice
Garage Gym
3 days/week

6,830athletes joined

RAVAGE

by Geoffrey Verity Schofield

4.44

Intermediate - Advanced
Full Gym
6 days/week

6,562athletes joined

Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness

4.18

Beginner
At Home
7 days/week

6,308athletes joined

Strong Curves: Bootyful Beginnings

by Bret Contreras

4.13

Beginner - Novice
Full Gym
3 days/week

5,913athletes joined

TSA 9 Week Intermediate Approach

by The Strength Athlete

4.28

Intermediate
Garage Gym
4 days/week

5,477athletes joined

Guts Training Program

by Natural Hypertrophy

4.34

Intermediate - Advanced
Full Gym
4 days/week

5,332athletes joined

RAMPAGE

by Geoffrey Verity Schofield

4.25

Novice - Intermediate
Full Gym
3 days/week

5,120athletes joined

Beast Slayer - Berserk Method Full Body Program

by Bald Omni-Man

4.43

Beginner - Advanced
Full Gym
3 - 4 days/week

4,997athletes joined

Phrak's Greyskull LP

by r/Fitness

4.19

Beginner - Novice
Full Gym
3 days/week

4,526athletes joined

4 Day Upper Lower Program

by Dr. Swole

4.20

Beginner - Intermediate
Full Gym
4 days/week

4,284athletes joined

Jacked and Tan 2.0

by Cody Lefever

4.41

Intermediate
Full Gym
4 days/week

3,925athletes joined

Full Body Powerbuilding Split

by Dr. Swole

4.20

Beginner - Novice
Full Gym
3 days/week

3,645athletes joined

Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

4.18

Novice - Intermediate
Full Gym
3 days/week

3,599athletes joined

Matt Vena Intermediate Powerlifting Program

by Matt Vena

4.30

Intermediate
Full Gym
4 days/week

3,493athletes joined

The Absolute Athlete

by Hadyn Wiseman

4.23

Intermediate
Full Gym
3 days/week

3,293athletes joined

5/3/1 Building the Monolith

by Jim Wendler

4.34

Advanced
Full Gym
3 days/week

3,194athletes joined

M&S 5 Day Dumbbell Program

by r/Fitness

4.03

Novice - Intermediate
Dumbbell Only
5 days/week

2,694athletes joined

r/Fitness Basic Beginner Routine (3x5)

by r/Fitness

4.21

Beginner - Novice
Garage Gym
3 days/week

2,655athletes joined

Ultimate Hypertrophy Programs: Intermediate

by Natural Hypertrophy

4.31

Intermediate
Full Gym
5 days/week

2,626athletes joined

Novice Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.16

Beginner - Novice
Full Gym
4 days/week

2,553athletes joined

TSA Beginner Approach

by The Strength Athlete

4.34

Beginner - Novice
Full Gym
4 days/week

2,458athletes joined

Functional Strength 101

by Justina Ercole

4.30

Beginner
Full Gym
3 days/week

2,436athletes joined

Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

4.22

Novice - Intermediate
Full Gym
4 days/week

2,383athletes joined

Rip And Tear

by Mark Rosenberg

4.44

Advanced
Garage Gym
4 days/week

2,286athletes joined

Bikini Body

by Menno Henselmans

3.82

Beginner
Full Gym
2 days/week

2,202athletes joined

Golden Six

by Arnold Schwarzenegger

4.38

Beginner - Novice
Full Gym
3 days/week

1,838athletes joined

Frankoman's Dumbbell Only Split

by r/Fitness

4.00

Beginner - Intermediate
Dumbbell Only
3 days/week

1,832athletes joined

Rock The Bells

by Rebecca Rouse

4.15

Beginner - Novice
Dumbbell Only
3 days/week

1,731athletes joined

Mike Tyson Inspired At-Home Training Program

by Paris Demers

3.87

Beginner - Intermediate
At Home
3 - 4 days/week

1,729athletes joined

Bodybuilding Minimum Effective Dose Program

by Dr. Pak

4.06

Beginner - Advanced
Full Gym
2 days/week

1,710athletes joined

PRO

Hugh Jackman's Wolverine Training Program

by Paris Demers

4.06

Novice - Intermediate
Full Gym
4 days/week

1,670athletes joined

Bryce Lewis Program: Greatest Hits

by Bryce Lewis

4.31

Novice - Intermediate
Full Gym
5 days/week

1,636athletes joined

Bradley Barbell's Bench PR

by Dr. Adam Bradley

4.21

Intermediate
Full Gym
5 days/week

1,633athletes joined

Train Like Toji Fushiguro

by Paris Demers

4.15

Novice - Intermediate
Garage Gym
4 days/week

1,633athletes joined

Silver Era Aesthetics Program

by Natural Hypertrophy

4.26

Intermediate - Advanced
Full Gym
3 - 4 days/week

1,568athletes joined

Power Bomb PPL

by Bald Omni-Man

4.34

Novice - Intermediate
Full Gym
6 days/week

1,543athletes joined

SuperGains (Superset Program)

by Dr. Pak

4.15

Novice - Advanced
Full Gym
3 days/week

1,529athletes joined

PRO

Dragon Fist: ULPPL Hybrid Program

by Bald Omni-Man

4.44

Novice - Advanced
Full Gym
5 days/week

1,467athletes joined

Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

4.38

Beginner - Intermediate
Full Gym
4 days/week

1,459athletes joined

Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

4.21

Novice - Intermediate
Full Gym
4 days/week

1,397athletes joined

Goku Training Plan (16-Week At-Home)

by Paris Demers

3.98

Beginner - Intermediate
At Home
4 days/week

1,205athletes joined

Road House Training Plan

by Paris Demers

4.08

Intermediate
Garage Gym
4 days/week

1,185athletes joined

Basement Bodybuilding: Home Gym Upper Lower

by Basement Bodybuilding

4.13

Beginner - Intermediate
Garage Gym
4 days/week

1,108athletes joined

Bald Swordman

by Bald Omni-Man

4.56

Advanced
Full Gym
4 days/week

1,079athletes joined

Arnold Schwarzenegger Volume Workout - Variation 1

by Arnold Schwarzenegger

4.20

Advanced
Full Gym
6 days/week

1,072athletes joined

Deadly Efficient - Train Like The Red Hood

by Paris Demers

4.21

Novice - Advanced
Full Gym
4 days/week

1,028athletes joined

Kristen Dunsmore Intermediate Program

by Kristen Dunsmore

4.21

Novice - Intermediate
Full Gym
4 days/week

1,022athletes joined

Doom Slayer PPL Program

by Natural Hypertrophy

4.38

Intermediate - Advanced
Full Gym
6 days/week

931athletes joined

The Dumbbell Stopgap

by r/Fitness

4.03

Beginner - Novice
Dumbbell Only
3 days/week

881athletes joined

Powerlifting Minimum Effective Dose Program

by Dr. Pak

4.15

Beginner - Advanced
Garage Gym
3 days/week

872athletes joined

Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates

4.11

Novice - Advanced
Full Gym
4 days/week

866athletes joined

Fazlifts HLM Full Body (The Wizard)

by Fazlifts

4.24

Novice - Intermediate
Full Gym
3 days/week

865athletes joined

Big Like Bane Beginner 10-Week Strength Program

by Paris Demers

4.06

Beginner - Novice
Full Gym
3 days/week

863athletes joined

Candito 5 Week 10RM Squat Program

by Jonnie Candito

4.37

Novice - Intermediate
Garage Gym
2 days/week

848athletes joined

PRO

Fullsterkur Strongman Program

by Alex Bromley

4.44

Novice - Intermediate
Full Gym
3 - 4 days/week

808athletes joined

ShredSmart Full Body Program

by Radu Antoniu

3.99

Beginner - Intermediate
Full Gym
3 - 4 days/week

807athletes joined

M&S 6 Day Dumbbell Program

by r/Fitness

4.10

Intermediate - Advanced
Dumbbell Only
6 days/week

806athletes joined

Dad Bod To Father Figure

by Adam Pecoraro

3.88

Beginner - Intermediate
Full Gym
4 days/week

801athletes joined

Fazlifts Upper Lower (The Barbarian)

by Fazlifts

4.38

Beginner - Intermediate
Full Gym
4 days/week

787athletes joined

Recovering Powerlifters

by Geoffrey Verity Schofield

4.35

Novice - Advanced
Full Gym
5 days/week

751athletes joined

Muscle Mommy Manual

by Team Boostcamp

3.94

Beginner - Intermediate
Full Gym
4 days/week

718athletes joined

Oldschool Dorian Yates H.I.T Training

by Fazlifts

4.16

Intermediate - Advanced
Full Gym
4 days/week

707athletes joined

The Baki Maxing Plan

by Paris Demers

4.26

Novice - Advanced
Full Gym
5 days/week

647athletes joined

Fierce 5

by Lift Vault

4.09

Beginner - Novice
Full Gym
2 days/week

616athletes joined

Foundations of Strength

by Team GGR

4.07

Novice - Intermediate
At Home
3 days/week

609athletes joined

3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

4.42

Beginner - Novice
Full Gym
3 days/week

605athletes joined

PRO

Boostcamp Hybrid Athlete Program

by Bryan Boorstein

4.07

Novice - Advanced
Full Gym
6 days/week

530athletes joined

Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

4.00

Beginner
At Home
2 - 3 days/week

505athletes joined

Mike Mentzer Heavy Duty Training Program

by Mike Mentzer

4.00

Novice - Advanced
Full Gym
3 days/week

500athletes joined

PRO

Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding

4.59

Novice - Advanced
Full Gym
5 days/week

488athletes joined

Total Body Sculpt

by Team Boostcamp

3.52

Beginner - Intermediate
Dumbbell Only
3 - 4 days/week

483athletes joined

Athletic Base

by Dr. Ramsey Nijem

4.00

Beginner - Intermediate
At Home
4 days/week

482athletes joined

ShredSmart PPL Full Body Program

by Radu Antoniu

3.88

Novice - Intermediate
Full Gym
4 days/week

470athletes joined

PRO

The Wayjacked Machine

by Geoffrey Verity Schofield

4.38

Beginner - Intermediate
Full Gym
4 days/week

442athletes joined

Meathook

by Mark Rosenberg

4.13

Intermediate - Advanced
Full Gym
5 days/week

441athletes joined

PWRBLD Intermediate Program

by CT Whitney

4.27

Novice - Intermediate
Full Gym
4 days/week

430athletes joined

Flex Wheeler Bro Split Hypertrophy

by Flex Wheeler

4.46

Novice - Intermediate
Full Gym
6 days/week

415athletes joined

Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

4.45

Novice - Intermediate
Full Gym
3 days/week

412athletes joined

It All Starts Here

by Aliza Tessler (@liztess)

4.11

Beginner - Novice
Full Gym
4 days/week

396athletes joined

Blind Barbell Bench Program

by Quentin Oppenlander

4.19

Novice - Advanced
Full Gym
3 days/week

370athletes joined

PRO

Old School Size and Strength

by Pete Khatcherian

4.29

Intermediate - Advanced
Full Gym
5 days/week

364athletes joined

Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

4.32

Intermediate
Full Gym
4 days/week

352athletes joined

PRO

Jacked Intellectual (5-Day Version)

by Fazlifts

4.34

Intermediate - Advanced
Full Gym
5 days/week

342athletes joined

Bruce Lee’s Old School Training Plan

by Paris Demers

4.20

Beginner - Intermediate
Garage Gym
4 days/week

311athletes joined

Powerlifting Foundation 1

by Morit Summers

3.91

Beginner - Novice
Full Gym
3 days/week

265athletes joined

PRO

PWRBLD Advanced Program

by CT Whitney

4.36

Advanced - Intermediate
Full Gym
5 days/week

251athletes joined

NEW

The Rippler (GZCL Official)

by Cody Lefever

4.34

Novice - Intermediate
Full Gym
4 days/week

243athletes joined

Brandon Campbell PRS

by Brandon Campbell

4.08

Intermediate - Advanced
Full Gym
4 days/week

235athletes joined

PRO

Captain America - Hybrid Training Program

by Paris Demers

4.15

Intermediate - Advanced
Full Gym
5 days/week

217athletes joined

PRO

Overcoming Gravity

by Steven Low

4.10

Beginner - Advanced
At Home
2 - 4 days/week

202athletes joined

PRO

SBD101 - Powerbuilding for Students

by Alec Chen

4.10

Beginner - Novice
Full Gym
4 - 5 days/week

173athletes joined

PRO

Jacob Oestreicher Hypertrophy Program

by Jacob Oestreicher

5.00

Beginner - Intermediate
Full Gym
5 days/week

117athletes joined

PRO

Flex Wheeler Super Hypertrophy Program

by Flex Wheeler

4.31

Novice - Advanced
Full Gym
6 days/week

106athletes joined

PRO

Power Muscle Blast

by Steve Shaw - Massive Iron

4.54

Novice - Advanced
Full Gym
4 days/week

105athletes joined

PRO

Cure to Progressive Overload Anxiety

by Basement Bodybuilding

4.30

Intermediate - Advanced
Full Gym
4 days/week

104athletes joined

PRO

Kristen Dunsmore Beginner Program

by Kristen Dunsmore

4.00

Beginner - Novice
Full Gym
4 days/week

93athletes joined

PRO

Full Body Pump

by Team GGR

4.00

Novice - Intermediate
Garage Gym
3 days/week

88athletes joined

PRO

Pete Rubish Deadlift PR Program

by Pete Rubish

4.17

Intermediate - Advanced
Full Gym
3 days/week

82athletes joined

PRO

100 LBS in 100 Days Deadlift Program

by Matt Vena

4.50

Intermediate - Advanced
Garage Gym
3 days/week

77athletes joined

PRO

The Squat Plug Program

by Matt Vena

4.25

Novice - Advanced
Garage Gym
3 days/week

63athletes joined

Maconi Modified Pressing Routine

by Dr. Dave Maconi

3.57

Novice - Advanced
Garage Gym
4 days/week

56athletes joined

PRO

Jacked Intellectual (4-Day Version)

by Fazlifts

4.00

Intermediate - Advanced
Full Gym
4 days/week

47athletes joined

PRO

LizTess Advanced Powerlifting Program

by Aliza Tessler (@liztess)

4.00

Intermediate - Advanced
Full Gym
4 days/week

43athletes joined

Stronger Miles

by Tiffany Ma

3.00

Beginner - Novice
Full Gym
5 days/week

41athletes joined

PRO

Arleth's Bodybuilding (5 Day Split)

by Arleth Diaz

Beginner - Intermediate
Full Gym
5 days/week

11athletes joined

WORKOUT PROGRAMS

Golden Warrior: Adaptive Hypertrophy Program

MASS IMPACT

Athenian Bulk Blueprint

Fullbodymaxxing

P-Zero Ultra (GZCL 2.0)

Blind Barbell 12 Week Powerbuilding

The Sculpt Method

nSuns 5/3/1

GZCL Program (GZCLP)

5/3/1 Boring But Big

Reddit PPL

PHUL Workout Program

KONG: Savage Size in 12 Weeks

Alberto Nuñez Upper Lower Program

Bullmastiff

Reddit's Bodyweight Fitness Recommended Routine

PHAT Workout Program

Candito 6 Week Strength Program

Greg Nuckols Beginner Program

Push Pull Legs Upper Lower (PPLUL)

Dumbbell PPL

70s Powerlifter

Intermediate Bodybuilding Program (by Eric Helms)

Raider

5/3/1 for Beginners

RAVAGE

Reddit's Bodyweight Fitness Primer

Strong Curves: Bootyful Beginnings

TSA 9 Week Intermediate Approach

Guts Training Program

RAMPAGE

Beast Slayer - Berserk Method Full Body Program

Phrak's Greyskull LP

4 Day Upper Lower Program

Jacked and Tan 2.0

Full Body Powerbuilding Split

Ultimate Hypertrophy Programs: Novice

Matt Vena Intermediate Powerlifting Program

The Absolute Athlete

5/3/1 Building the Monolith

M&S 5 Day Dumbbell Program

r/Fitness Basic Beginner Routine (3x5)

Ultimate Hypertrophy Programs: Intermediate

Novice Bodybuilding Program (by Eric Helms)

TSA Beginner Approach

Functional Strength 101

Ultimate Hypertrophy Programs: Bridge

Rip And Tear

Bikini Body

Golden Six

Frankoman's Dumbbell Only Split

Rock The Bells

Mike Tyson Inspired At-Home Training Program

Bodybuilding Minimum Effective Dose Program

Hugh Jackman's Wolverine Training Program

Bryce Lewis Program: Greatest Hits

Bradley Barbell's Bench PR

Train Like Toji Fushiguro

Silver Era Aesthetics Program

Power Bomb PPL

SuperGains (Superset Program)

Dragon Fist: ULPPL Hybrid Program

Basement Bodybuilding: Upper Lower Program

Superman Aesthetics Bodybuilding Program

Goku Training Plan (16-Week At-Home)

Road House Training Plan

Basement Bodybuilding: Home Gym Upper Lower

Bald Swordman

Arnold Schwarzenegger Volume Workout - Variation 1

Deadly Efficient - Train Like The Red Hood

Kristen Dunsmore Intermediate Program

Doom Slayer PPL Program

The Dumbbell Stopgap

Powerlifting Minimum Effective Dose Program

Dorian Yates High Intensity Training (HIT) Program

Fazlifts HLM Full Body (The Wizard)

Big Like Bane Beginner 10-Week Strength Program

Candito 5 Week 10RM Squat Program

Fullsterkur Strongman Program