Workout Programs
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.
AdvancedAt Home
PHAT 4.37
by Layne Norton
Developed by Dr. Layne Norton, PHAT is for lifters that want to look aesthetic without being weak.
IntermediateAdvancedFull Gym
2473 athletes on this program
5/3/1 Boring But Big 4.27
by Jim Wendler
BBB is one of the most popular 5/3/1 versions with a focus on high volume accessories for size gains
NoviceIntermediateGarage Gym
2449 athletes on this program
PHUL 4-Day Split 4.26
by Brandon Campbell
One of the most popular programs for building strength and muscle.
NoviceIntermediateFull Gym
2102 athletes on this program
Push Pull Legs Upper Lower (PPLUL) 4.40
by Dr. Swole
Dr. Swole's 5 day a week PPLUL program that combines the best of PPL and UL splits
NoviceIntermediateFull Gym
1725 athletes on this program
Reddit PPL 4.45
by r/Fitness
The unofficial r/fitness program for novice lifters to pack on strength and muscle.
NoviceIntermediateFull Gym
1419 athletes on this program
Dumbbell P/P/L 4.37
by r/Fitness
A beginner dumbbell routine
BeginnerNoviceDumbbell Only
1279 athletes on this program
5/3/1 for Beginners 4.43
by Jim Wendler
The famous 5/3/1 philosophy for beginner lifters
BeginnerNoviceGarage Gym
1019 athletes on this program
Full Body Powerbuilding Split 4.40
by Dr. Swole
3 days a week program for a beginner to early intermediate athlete to build strength and muscle mass
BeginnerNoviceFull Gym
932 athletes on this program
Bullmastiff 4.69
by Alex Bromley
Pack on serious strength and size with this 3-week wave structure with a base and a peak phase
IntermediateFull Gym
753 athletes on this program
r/Fitness Basic Beginner Routine 4.37
by r/Fitness
3x5 routine for complete beginners to strength training using barbells
BeginnerNoviceGarage Gym
736 athletes on this program
Candito 6 Week Strength Program 4.49
by Jonnie Candito
Break personal records and learn the highly-effective periodization training method.
IntermediateAdvancedGarage Gym
706 athletes on this program
Arnold Schwarzenegger Volume Workout - Variation 1 4.09
by Arnold Schwarzenegger
7-time Mr. Olympia Arnold Schwarzenegger's high frequency and high volume approach
AdvancedFull Gym
668 athletes on this program
Strong Curves: Bootyful Beginnings 4.29
by Bret Contreras
A woman's guide to building a better butt and body
BeginnerNoviceFull Gym
621 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
578 athletes on this program
Greg Nuckols Beginner Program 4.43
by Greg Nuckols
Build muscle and strength with full-gym equipment including barbells, dumbbells, and machines.
BeginnerFull Gym
455 athletes on this program
TSA 9 Week Intermediate Approach 4.39
by The Strength Athlete
Designed for intermediate lifters to peak into competition or be re-run multiple times in offseason.
IntermediateGarage Gym
425 athletes on this program
Bikini Body 4.04
by Menno Henselmans
Beginner program for female trainees that want a Bikini Fitness type body.
BeginnerFull Gym
405 athletes on this program
