Top Workout Programs | Science-Based Fitness Plans

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FEATURED

Golden Warrior: Adaptive Hypertrophy Program

by Bald Omni-Man

4.35

Beginner - Advanced
Full Gym
3 - 5 days/week

1,968athletes joined

FEATURED

MASS IMPACT

by Geoffrey Verity Schofield

4.35

Novice - Advanced
Full Gym
5 days/week

1,855athletes joined

FEATURED

Athenian Bulk Blueprint

by Josh Brett

4.24

Beginner - Intermediate
Full Gym
4 days/week

337athletes joined

FEATURED

Fullbodymaxxing

by Basement Bodybuilding

4.82

Beginner - Intermediate
Full Gym
3 days/week

212athletes joined

FEATURED

Blind Barbell 12 Week Powerbuilding

by Quentin Oppenlander

4.38

Novice - Advanced
Full Gym
5 days/week

205athletes joined

FEATURED

P-Zero Ultra (GZCL 2.0)

by Cody Lefever

4.50

Beginner - Intermediate
Full Gym
4 days/week

186athletes joined

FEATURED

The Sculpt Method

by Tiffany Ma

4.25

Beginner - Intermediate
Full Gym
4 days/week

159athletes joined

HOT

nSuns 5/3/1

by r/Fitness

4.30

Novice - Intermediate
Full Gym
4 - 6 days/week

39,729athletes joined

GZCL Program (GZCLP)

by Cody Lefever

4.36

Beginner - Novice
Full Gym
3 - 4 days/week

31,479athletes joined

5/3/1 Boring But Big

by Jim Wendler

4.26

Novice - Intermediate
Garage Gym
4 days/week

22,368athletes joined

Reddit PPL

by r/Fitness

4.27

Novice - Intermediate
Full Gym
6 days/week

21,507athletes joined

PHUL Workout Program

by Brandon Campbell

4.20

Novice - Intermediate
Full Gym
4 days/week

19,953athletes joined

KONG: Savage Size in 12 Weeks

by Alex Bromley

4.37

Novice - Intermediate
Full Gym
5 days/week

16,112athletes joined

Alberto Nuñez Upper Lower Program

by Alberto Nuñez

4.18

Beginner - Intermediate
Full Gym
4 days/week

14,957athletes joined

Bullmastiff

by Alex Bromley

4.37

Intermediate
Full Gym
4 days/week

13,993athletes joined

Reddit's Bodyweight Fitness Recommended Routine

by r/BodyweightFitness

4.19

Beginner - Intermediate
At Home
3 days/week

12,462athletes joined

PHAT Workout Program

by Layne Norton

4.30

Intermediate - Advanced
Full Gym
5 days/week

12,359athletes joined

Candito 6 Week Strength Program

by Jonnie Candito

4.45

Intermediate - Advanced
Garage Gym
7 days/week

10,965athletes joined

Greg Nuckols Beginner Program

by Greg Nuckols

4.20

Beginner
Full Gym
3 days/week

10,812athletes joined

Push Pull Legs Upper Lower (PPLUL)

by Dr. Swole

4.13

Novice - Intermediate
Full Gym
5 days/week

9,704athletes joined

Dumbbell PPL

by r/Fitness

4.06

Beginner - Novice
Dumbbell Only
3 days/week

9,110athletes joined

70s Powerlifter

by Alex Bromley

4.41

Intermediate - Advanced
Full Gym
4 days/week

7,450athletes joined

Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.18

Intermediate
Full Gym
5 days/week

7,319athletes joined

Raider

by Bald Omni-Man

4.39

Novice - Intermediate
Full Gym
4 days/week

6,878athletes joined

5/3/1 for Beginners

by Jim Wendler

4.34

Beginner - Novice
Garage Gym
3 days/week

6,801athletes joined

RAVAGE

by Geoffrey Verity Schofield

4.44

Intermediate - Advanced
Full Gym
6 days/week

6,547athletes joined

Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness

4.18

Beginner
At Home
7 days/week

6,286athletes joined

Strong Curves: Bootyful Beginnings

by Bret Contreras

4.13

Beginner - Novice
Full Gym
3 days/week

5,878athletes joined

TSA 9 Week Intermediate Approach

by The Strength Athlete

4.28

Intermediate
Garage Gym
4 days/week

5,458athletes joined

Guts Training Program

by Natural Hypertrophy

4.34

Intermediate - Advanced
Full Gym
4 days/week

5,306athletes joined

RAMPAGE

by Geoffrey Verity Schofield

4.26

Novice - Intermediate
Full Gym
3 days/week

5,093athletes joined

Beast Slayer - Berserk Method Full Body Program

by Bald Omni-Man

4.43

Beginner - Advanced
Full Gym
3 - 4 days/week

4,945athletes joined

Phrak's Greyskull LP

by r/Fitness

4.19

Beginner - Novice
Full Gym
3 days/week

4,515athletes joined

4 Day Upper Lower Program

by Dr. Swole

4.20

Beginner - Intermediate
Full Gym
4 days/week

4,262athletes joined

Jacked and Tan 2.0

by Cody Lefever

4.41

Intermediate
Full Gym
4 days/week

3,909athletes joined

Full Body Powerbuilding Split

by Dr. Swole

4.20

Beginner - Novice
Full Gym
3 days/week

3,625athletes joined

Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

4.18

Novice - Intermediate
Full Gym
3 days/week

3,580athletes joined

Matt Vena Intermediate Powerlifting Program

by Matt Vena

4.30

Intermediate
Full Gym
4 days/week

3,462athletes joined

The Absolute Athlete

by Hadyn Wiseman

4.23

Intermediate
Full Gym
3 days/week

3,277athletes joined

5/3/1 Building the Monolith

by Jim Wendler

4.34

Advanced
Full Gym
3 days/week

3,177athletes joined

M&S 5 Day Dumbbell Program

by r/Fitness

4.03

Novice - Intermediate
Dumbbell Only
5 days/week

2,670athletes joined

r/Fitness Basic Beginner Routine (3x5)

by r/Fitness

4.21

Beginner - Novice
Garage Gym
3 days/week

2,643athletes joined

Ultimate Hypertrophy Programs: Intermediate

by Natural Hypertrophy

4.31

Intermediate
Full Gym
5 days/week

2,602athletes joined

Novice Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.16

Beginner - Novice
Full Gym
4 days/week

2,541athletes joined

TSA Beginner Approach

by The Strength Athlete

4.34

Beginner - Novice
Full Gym
4 days/week

2,454athletes joined

Functional Strength 101

by Justina Ercole

4.30

Beginner
Full Gym
3 days/week

2,418athletes joined

Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

4.21

Novice - Intermediate
Full Gym
4 days/week

2,373athletes joined

Rip And Tear

by Mark Rosenberg

4.44

Advanced
Garage Gym
4 days/week

2,276athletes joined

Bikini Body

by Menno Henselmans

3.81

Beginner
Full Gym
2 days/week

2,188athletes joined

Golden Six

by Arnold Schwarzenegger

4.37

Beginner - Novice
Full Gym
3 days/week

1,832athletes joined

Frankoman's Dumbbell Only Split

by r/Fitness

3.99

Beginner - Intermediate
Dumbbell Only
3 days/week

1,820athletes joined

Rock The Bells

by Rebecca Rouse

4.15

Beginner - Novice
Dumbbell Only
3 days/week

1,720athletes joined

Mike Tyson Inspired At-Home Training Program

by Paris Demers

3.89

Beginner - Intermediate
At Home
3 - 4 days/week

1,719athletes joined

Bodybuilding Minimum Effective Dose Program

by Dr. Pak

4.06

Beginner - Advanced
Full Gym
2 days/week

1,702athletes joined

PRO

Hugh Jackman's Wolverine Training Program

by Paris Demers

4.07

Novice - Intermediate
Full Gym
4 days/week

1,665athletes joined

Bradley Barbell's Bench PR

by Dr. Adam Bradley

4.21

Intermediate
Full Gym
5 days/week

1,629athletes joined

Train Like Toji Fushiguro

by Paris Demers

4.15

Novice - Intermediate
Garage Gym
4 days/week

1,628athletes joined

Bryce Lewis Program: Greatest Hits

by Bryce Lewis

4.31

Novice - Intermediate
Full Gym
5 days/week

1,616athletes joined

Silver Era Aesthetics Program

by Natural Hypertrophy

4.26

Intermediate - Advanced
Full Gym
3 - 4 days/week

1,561athletes 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

1,521athletes joined

PRO

Dragon Fist: ULPPL Hybrid Program

by Bald Omni-Man

4.43

Novice - Advanced
Full Gym
5 days/week

1,460athletes joined

Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

4.40

Beginner - Intermediate
Full Gym
4 days/week

1,439athletes joined

Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

4.21

Novice - Intermediate
Full Gym
4 days/week

1,392athletes joined

Goku Training Plan (16-Week At-Home)

by Paris Demers

3.98

Beginner - Intermediate
At Home
4 days/week

1,193athletes joined

Road House Training Plan

by Paris Demers

4.08

Intermediate
Garage Gym
4 days/week

1,179athletes joined

Basement Bodybuilding: Home Gym Upper Lower

by Basement Bodybuilding

4.13

Beginner - Intermediate
Garage Gym
4 days/week

1,098athletes joined

Bald Swordman

by Bald Omni-Man

4.56

Advanced
Full Gym
4 days/week

1,075athletes joined

Arnold Schwarzenegger Volume Workout - Variation 1

by Arnold Schwarzenegger

4.20

Advanced
Full Gym
6 days/week

1,067athletes joined

Kristen Dunsmore Intermediate Program

by Kristen Dunsmore

4.21

Novice - Intermediate
Full Gym
4 days/week

1,014athletes joined

Deadly Efficient - Train Like The Red Hood

by Paris Demers

4.21

Novice - Advanced
Full Gym
4 days/week

1,014athletes joined

Doom Slayer PPL Program

by Natural Hypertrophy

4.38

Intermediate - Advanced
Full Gym
6 days/week

922athletes joined

The Dumbbell Stopgap

by r/Fitness

4.03

Beginner - Novice
Dumbbell Only
3 days/week

878athletes joined

Powerlifting Minimum Effective Dose Program

by Dr. Pak

4.15

Beginner - Advanced
Garage Gym
3 days/week

864athletes joined

Big Like Bane Beginner 10-Week Strength Program

by Paris Demers

4.05

Beginner - Novice
Full Gym
3 days/week

864athletes joined

Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates

4.11

Novice - Advanced
Full Gym
4 days/week

860athletes joined

Fazlifts HLM Full Body (The Wizard)

by Fazlifts

4.24

Novice - Intermediate
Full Gym
3 days/week

851athletes joined

Candito 5 Week 10RM Squat Program

by Jonnie Candito

4.37

Novice - Intermediate
Garage Gym
2 days/week

844athletes joined

PRO

Fullsterkur Strongman Program

by Alex Bromley

4.44

Novice - Intermediate
Full Gym
3 - 4 days/week

806athletes joined

M&S 6 Day Dumbbell Program

by r/Fitness

4.10

Intermediate - Advanced
Dumbbell Only
6 days/week

802athletes joined

ShredSmart Full Body Program

by Radu Antoniu

4.00

Beginner - Intermediate
Full Gym
3 - 4 days/week

801athletes joined

Dad Bod To Father Figure

by Adam Pecoraro

3.89

Beginner - Intermediate
Full Gym
4 days/week

797athletes joined

Fazlifts Upper Lower (The Barbarian)

by Fazlifts

4.37

Beginner - Intermediate
Full Gym
4 days/week

761athletes joined

Recovering Powerlifters

by Geoffrey Verity Schofield

4.35

Novice - Advanced
Full Gym
5 days/week

748athletes joined

Oldschool Dorian Yates H.I.T Training

by Fazlifts

4.17

Intermediate - Advanced
Full Gym
4 days/week

702athletes joined

Muscle Mommy Manual

by Team Boostcamp

3.94

Beginner - Intermediate
Full Gym
4 days/week

684athletes joined

The Baki Maxing Plan

by Paris Demers

4.25

Novice - Advanced
Full Gym
5 days/week

634athletes joined

Fierce 5

by Lift Vault

4.09

Beginner - Novice
Full Gym
2 days/week

614athletes joined

Foundations of Strength

by Team GGR

4.09

Novice - Intermediate
At Home
3 days/week

603athletes joined

3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

4.42

Beginner - Novice
Full Gym
3 days/week

603athletes joined

PRO

Boostcamp Hybrid Athlete Program

by Bryan Boorstein

4.05

Novice - Advanced
Full Gym
6 days/week

527athletes joined

Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

4.00

Beginner
At Home
2 - 3 days/week

502athletes joined

Mike Mentzer Heavy Duty Training Program

by Mike Mentzer

4.00

Novice - Advanced
Full Gym
3 days/week

489athletes joined

PRO

Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding

4.59

Novice - Advanced
Full Gym
5 days/week

479athletes joined

Athletic Base

by Dr. Ramsey Nijem

4.00

Beginner - Intermediate
At Home
4 days/week

479athletes joined

ShredSmart PPL Full Body Program

by Radu Antoniu

3.88

Novice - Intermediate
Full Gym
4 days/week

469athletes joined

Total Body Sculpt

by Team Boostcamp

3.54

Beginner - Intermediate
Dumbbell Only
3 - 4 days/week

447athletes joined

Meathook

by Mark Rosenberg

4.13

Intermediate - Advanced
Full Gym
5 days/week

438athletes joined

PRO

The Wayjacked Machine

by Geoffrey Verity Schofield

4.38

Beginner - Intermediate
Full Gym
4 days/week

432athletes joined

PWRBLD Intermediate Program

by CT Whitney

4.25

Novice - Intermediate
Full Gym
4 days/week

420athletes joined

Flex Wheeler Bro Split Hypertrophy

by Flex Wheeler

4.46

Novice - Intermediate
Full Gym
6 days/week

411athletes joined

Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

4.45

Novice - Intermediate
Full Gym
3 days/week

408athletes joined

It All Starts Here

by Aliza Tessler (@liztess)

4.08

Beginner - Novice
Full Gym
4 days/week

386athletes joined

Blind Barbell Bench Program

by Quentin Oppenlander

4.19

Novice - Advanced
Full Gym
3 days/week

365athletes joined

PRO

Old School Size and Strength

by Pete Khatcherian

4.29

Intermediate - Advanced
Full Gym
5 days/week

357athletes joined

Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

4.32

Intermediate
Full Gym
4 days/week

351athletes joined

PRO

Jacked Intellectual (5-Day Version)

by Fazlifts

4.33

Intermediate - Advanced
Full Gym
5 days/week

337athletes 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

263athletes joined

PRO

PWRBLD Advanced Program

by CT Whitney

4.37

Advanced - Intermediate
Full Gym
5 days/week

248athletes joined

PRO

The Rippler (GZCL Official)

by Cody Lefever

4.33

Novice - Intermediate
Full Gym
4 days/week

234athletes joined

Brandon Campbell PRS

by Brandon Campbell

4.08

Intermediate - Advanced
Full Gym
4 days/week

228athletes joined

PRO

Captain America - Hybrid Training Program

by Paris Demers

4.15

Intermediate - Advanced
Full Gym
5 days/week

216athletes joined

PRO

Overcoming Gravity

by Steven Low

4.10

Beginner - Advanced
At Home
2 - 4 days/week

199athletes joined

PRO

SBD101 - Powerbuilding for Students

by Alec Chen

4.10

Beginner - Novice
Full Gym
4 - 5 days/week

173athletes joined

PRO

Flex Wheeler Super Hypertrophy Program

by Flex Wheeler

4.31

Novice - Advanced
Full Gym
6 days/week

105athletes joined

PRO

Cure to Progressive Overload Anxiety

by Basement Bodybuilding

4.30

Intermediate - Advanced
Full Gym
4 days/week

102athletes joined

PRO

Power Muscle Blast

by Steve Shaw - Massive Iron

4.54

Novice - Advanced
Full Gym
4 days/week

101athletes joined

PRO

Jacob Oestreicher Hypertrophy Program

by Jacob Oestreicher

5.00

Beginner - Intermediate
Full Gym
5 days/week

99athletes 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

4.08

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

76athletes joined

PRO

The Squat Plug Program

by Matt Vena

4.25

Novice - Advanced
Garage Gym
3 days/week

64athletes joined

Maconi Modified Pressing Routine

by Dr. Dave Maconi

3.57

Novice - Advanced
Garage Gym
4 days/week

55athletes joined

PRO

Jacked Intellectual (4-Day Version)

by Fazlifts

4.00

Intermediate - Advanced
Full Gym
4 days/week

43athletes joined

PRO

LizTess Advanced Powerlifting Program

by Aliza Tessler (@liztess)

4.00

Intermediate - Advanced
Full Gym
4 days/week

41athletes joined

Stronger Miles

by Tiffany Ma

3.00

Beginner - Novice
Full Gym
5 days/week

40athletes joined

PRO

Arleth's Bodybuilding (5 Day Split)

by Arleth Diaz

Beginner - Intermediate
Full Gym
5 days/week

10athletes joined

WORKOUT PROGRAMS

Golden Warrior: Adaptive Hypertrophy Program

MASS IMPACT

Athenian Bulk Blueprint

Fullbodymaxxing

Blind Barbell 12 Week Powerbuilding

P-Zero Ultra (GZCL 2.0)

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

Bradley Barbell's Bench PR

Train Like Toji Fushiguro

Bryce Lewis Program: Greatest Hits

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

Kristen Dunsmore Intermediate Program

Deadly Efficient - Train Like The Red Hood

Doom Slayer PPL Program

The Dumbbell Stopgap

Powerlifting Minimum Effective Dose Program

Big Like Bane Beginner 10-Week Strength Program

Dorian Yates High Intensity Training (HIT) Program

Fazlifts HLM Full Body (The Wizard)

Candito 5 Week 10RM Squat Program

Fullsterkur Strongman Program