r/Fitness

Phrak's Greyskull Linear Progression Program (GSLP) is a popular beginner lifting program on Reddit and across the internet. It has an excellent balance of push and pull movements to help you develop a balanced physique. The program is 3X a week, with 2 alternating days of whole body training. Weights increase every workout on the compound movements–squat, bench, deadlift, rows, and chin-ups–with a mix of bodybuilding isolation exercises at the end of the workouts.Rules for GSLP:<ul><li>Make sure to warm-up before entering into your working sets</li><li>Last set is for As Many Reps As Possible (AMRAP) with good form</li><li>Progress with 2.5 lbs for upper body lifts and 5 lbs for lower body lifts (automatically in the app)</li><li>If final AMRAP set hits more than 10 reps, consider doubling the weight increase</li><li>If you cannot do weighted chin-ups, use assisted pull-up machines or negative chin-ups until you can do bodyweight chin-ups, then slowly add weight</li><li>If you fail to get 5 reps in the final AMRAP set, stay at the same weight as last time. If you fail again, then deload by 10% and increase again.</li><li>The program can be run for as long as it is effetive, but at least 6 weeks is recommended</li></ul>

Phrak's Greyskull LP

nSuns ProgramnSuns 531 is Reddit’s most popular weight training programs, proven for its effectiveness in helping lifters put on significant muscle and strength using a high volume and linear periodization approach. nSuns program is also highly customizable, with 4 day, 5 day and 6 day per week versions (all available on Boostcamp App).nSuns App (Official)Boostcamp partnered with the creator of nSuns (Cody, who prefers to remain anonymous) to digitize nSuns from spreadsheets into our free app format. On Boostcamp, you can run Boostcamp with easy 1RM onboarding, auto weight progressions, exercise guidance, and progress tracking.How to use nSuns app on Boostcamp?<ol><li>Pick an nSuns variation<ul><li>4 days/week (best for those new to nSuns)</li><li>5 days/week (if you have 2-3 months of nSuns training)</li><li>6 days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)</li><li>6 days/week Deadlift Focus (if you can handle 5 days/wk and want to focus on dealift)</li></ul></li><li>Training Max (TM) onboarding<ul><li>Input your TM, which should be ~90% of your current 1 Rep Max (1RM) for your compound exercises</li><li>If you don't know your 1RMs, use the built-in 1RM calculator to help you estimate.</li></ul></li><li>Compound exercises on nSuns<ul><li>Boostcamp will automatically give you target reps and weight based on your TM. Use the app to complete the reps.</li><li>Boostcamp will automatically increase your TM for next week based on how you do on the 1+ sets.</li></ul></li><li>Accessory exercises on nSuns<ul><li>You can add your own accessory exercises to increase muscle and bring up lagging body parts.</li></ul></li></ol><hr>NSUNS PROGRAM COMMON QUESTIONSWhy nSuns 531?nSuns will help a lifter make serious progress in the big four compound exercises–squat, bench, deadlift, and overhead press–while also adding muscle mass using a high volume training approach.nSuns is a linear progression program that increases in weights on compound exercises on a weekly basis. You have the flexibility to add your own isolation exercises for hypertrophy.Who is nSuns program for? nSuns is for novice and intermediate lifters, i.e. those with at least 6 months of consistent training experience and basic proficiency in the compound exercises.If you're a complete beginner, check out the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner Program</a> on Boostcamp. If you are a novice lifter and prefer a lower volume, more muscle focused program, check on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/cody-lefever/gzcl-program-gzclp">GZCL Program</a> on Boostcamp.How long is each nSuns workout?Given the high volume nature of the program, expect to be in the gym for 1-2 hours per session.<hr>Read the full <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/nsuns-531-powerlifting-program">nSuns Guide and FAQ</a> for detailed app walkthrough, FAQ, and reviews.

nSuns

Reddit PPL is designed for novice and early intermediate lifters who want a 6-day per week Push Pull Legs split to pack on significant strength and muscle.Created by redditor Metallicapda, Reddit PPL gained fame as an effective powerbuilding program, with proven results by thousands of Redditors and lifters across the internet.Reddit PPL appReddit PPL is free on Boostcamp App, with 1RM onboarding, auto weight progressions, exercise video guidance, and progress tracking. Boostcamp is the all-in-one super app for weight training.Why do Reddit PPL workout?Reddit PPL combines linear progression (weekly weight increases) for compound exercises (squat, bench, deadlift, overhead press, rows), along with higher rep bodybuilding style with isolation exercises.Who is Reddit PPL for?Reddit PPL is designed for novice and early stage intermediate lifters. Ideally you would have at least 6 months of consistent training experience and basic proficiency in the compound exercises. If you're a complete beginner, check out other programs on Boostcamp like the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner program</a>.Reddit PPL Schedule Examples<ul><li>Monday — Push Tuesday — Pull Wednesday — Legs Thursday — REST Friday — Push Saturday — Pull Sunday — Legs</li><li>Monday — Push Tuesday — Pull Wednesday — Legs Thursday — Push Friday — Push Saturday — Legs Sunday — REST</li></ul>Scroll down below for specific Reddit PPL workout details.How to progress weights for main compound exercises?The weight progressions for compounds will be automatically calculated for you in the Boostcamp App. The Reddit PPL progression logic is as followed:<ul><li>Add 5 lb / 2.5 kg for upper body compounds (bench, row, overhead press)</li><li>Add 5 lb / 2.5 kg for squats</li><li>Add 10 lg / 5 kg for deadlifts</li></ul>How to progress for accessory exercises on Reddit PPL?Once you can hit all the prescribed sets and reps with good form, add a small amount of weight. Accessories are more about mind muscle connection.How to eat on Reddit PPL?There is no one-size-fits-all meal plan that is specifically designed for Reddit PPL workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the Reddit PPL split. You should also ensure that your sleep is on point (7+ hours daily).How long to rest between Reddit PPL sets?In general, rest 2-5 minutes for compounds, and 1-3 minutes for isolation exercises. Take as long as you need to recover for full strength, especially on power days where you seek to maximize the weight you lift.What to do if you fail compound exercises on Reddit PPL?If you fail the main compound exercise of the workout, ignore the weight progression and aim to complete the same workout's weights next session.Diagnose why you failed. Are you getting good recovery–calorie surplus, high protein diet, and good sleep, low stress? Do you need a deload week? If you've been training hard for 4+ consecutive weeks, take a lighter week to recover.If you fail over several weeks even after all those adjustments, go to Program Settings and lower your 1RM by 10% and ramp weights again.Other questions for Reddit PPL?Read the full Reddit PPL App &amp; Program Guide <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/reddit-ppl">here</a>.

Reddit PPL

Dumbbell P/P/L (Push, Pull, Legs) is a beginner routine that only uses dumbbells and a pull up bar, which is great for people with limited access to equipment.Required Equipment-Dumbbells: You will need a range of dumbbells or a pair of adjustable dumbbells.This routine is not a practical option if you only have a single pair of dumbbells.-Adjustable Bench: If you only have a flat bench, replace incline fly with flat fly on push day.-Pull-up Bar: Every gym should have at least some place to do pull-ups. If you are working out at home, buy a simple door-mounted bar. Progression-Do as many reps as possible, but no more than 12, for each set.&nbsp;-If you are able to perform all three sets for 12 reps then move up to the next available weight on the next workout.&nbsp;-If you use the same weight and reps on an individual exercise for three consecutive workouts, deload the weight for that specific exercise by two increments for the following workout and work your way back up.

Dumbbell P/P/L

The r/fitness Basic Beginner Routine 3x5 variation is a three-day routine with only five new movements. This routine is best framed as a “training wheels” routine. The primary goal is to be a simple, easy to follow routine that will help beginners get into the gym, start training with the standard barbell lifts, and build a habit of going to the gym consistently.Alternate between Workout A and Workout B, leaving one full day of rest between each day of lifting.Progression<ul><li>Add 2.5 lbs (1.25 kg) to the upper body lifts (Bench, Overhead Press, Row, Chin Up) each day you do the lift.</li><li>Add 5 lbs (2.5 kg) to the lower body lifts (Squat, Deadlift) each day you do the lift.</li><li>If you do more than 10 reps on your AMRAP set, add 5 lbs (2.5 kg) / 10 lbs (5 kg) instead.</li><li>If you fail to complete at least 15 total reps for a lift, deload by subtracting 10% from the weight the next time you do that lift.</li></ul>

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