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WORKOUT PROGRAMS

Difficulty level

Beginner

Novice

Intermediate

Advanced

Equipments

Full Gym

Garage Gym

Dumbbell Only

At Home

Goal

Bodybuilding

Powerlifting

Powerbuilding

Muscle & Sculpting

Athletics

Bodyweight Fitness

Workouts per week

2 Days

3 Days

4 Days

5 Days

6 Days

BY COACHES

(88)

BY COMMUNITY

(2123)

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Alberto Nuñez Upper Lower Program

by Alberto Nuñez

Beginner - IntermediateFull Gym4 days/week

10,616athletes on this program

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by Geoffrey Verity Schofield

Intermediate - AdvancedFull Gym6 days/week

4,418athletes on this program

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Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

IntermediateFull Gym5 days/week

3,777athletes on this program

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Guts Training Program

by Natural Hypertrophy

Intermediate - AdvancedFull Gym4 days/week

3,169athletes on this program

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Functional Strength 101

by Justina Ercole

BeginnerFull Gym3 days/week

1,183athletes on this program

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Matt Vena Intermediate Powerlifting Program

by Matt Vena

IntermediateFull Gym4 days/week

950athletes on this program

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Kristen Dunsmore Intermediate Program

by Kristen Dunsmore

Novice - IntermediateFull Gym4 days/week

592athletes on this program

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Dragon Fist: ULPPL Hybrid Program

by Bald Omni-Man

Novice - AdvancedFull Gym5 days/week

450athletes on this program

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ShredSmart Full Body Program

by Radu Antoniu

Beginner - IntermediateFull Gym3 - 4 days/week

185athletes on this program

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Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding

Novice - AdvancedFull Gym5 days/week

83athletes on this program

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SuperGains (Superset Program)

by Dr. Pak

Novice - AdvancedFull Gym3 days/week

0athletes on this program

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by r/Fitness

Novice - IntermediateFull Gym4 - 6 days/week

32,791athletes on this program

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GZCL Program (GZCLP)

by Cody Lefever

Beginner - NoviceFull Gym3 - 4 days/week

22,387athletes on this program

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5/3/1 Boring But Big

by Jim Wendler

Novice - IntermediateGarage Gym4 days/week

17,188athletes on this program

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by r/Fitness

Novice - IntermediateFull Gym6 days/week

16,469athletes on this program

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PHUL Workout Program

by Brandon Campbell

Novice - IntermediateFull Gym4 days/week

13,486athletes on this program

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KONG: Savage Size in 12 Weeks

by Alex Bromley

Novice - IntermediateFull Gym5 days/week

11,734athletes on this program

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Reddit's Bodyweight Fitness Recommended Routine

by r/BodyweightFitness

Beginner - IntermediateAt Home3 days/week

9,999athletes on this program

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PHAT Workout Program

by Layne Norton

Intermediate - AdvancedFull Gym5 days/week

9,460athletes on this program

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by Alex Bromley

IntermediateFull Gym4 days/week

9,196athletes on this program

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Candito 6 Week Strength Program

by Jonnie Candito

Intermediate - AdvancedGarage Gym7 days/week

7,835athletes on this program

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Push Pull Legs Upper Lower (PPLUL)

by Dr. Swole

Novice - IntermediateFull Gym5 days/week

6,771athletes on this program

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Greg Nuckols Beginner Program

by Greg Nuckols

BeginnerFull Gym3 days/week

6,472athletes on this program

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by r/Fitness

Beginner - NoviceDumbbell Only3 days/week

6,364athletes on this program

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70s Powerlifter

by Alex Bromley

Intermediate - AdvancedFull Gym4 days/week

5,306athletes on this program

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Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness

BeginnerAt Home7 days/week

5,066athletes on this program

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5/3/1 for Beginners

by Jim Wendler

Beginner - NoviceGarage Gym3 days/week

4,880athletes on this program

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by Bald Omni-Man

Novice - IntermediateFull Gym4 days/week

4,402athletes on this program

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TSA 9 Week Intermediate Approach

by The Strength Athlete

IntermediateGarage Gym4 days/week

3,976athletes on this program

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Strong Curves: Bootyful Beginnings

by Bret Contreras

Beginner - NoviceFull Gym3 days/week

3,898athletes on this program

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Phrak's Greyskull LP

by r/Fitness

Beginner - NoviceFull Gym3 days/week

3,288athletes on this program

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by Geoffrey Verity Schofield

Novice - IntermediateFull Gym3 days/week

3,263athletes on this program

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4 Day Upper Lower Program

by Dr. Swole

Beginner - IntermediateFull Gym4 days/week

3,171athletes on this program

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Beast Slayer - Berserk Method Full Body Program

by Bald Omni-Man

Beginner - AdvancedFull Gym3 - 4 days/week

3,057athletes on this program

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Jacked and Tan 2.0

by Cody Lefever

IntermediateFull Gym4 days/week

2,971athletes on this program

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Starting Strength

by Mark Rippetoe

Beginner - NoviceGarage Gym3 days/week

2,936athletes on this program

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Full Body Powerbuilding Split

by Dr. Swole

Beginner - NoviceFull Gym3 days/week

2,753athletes on this program

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5/3/1 Building the Monolith

by Jim Wendler

AdvancedFull Gym3 days/week

2,281athletes on this program

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The Absolute Athlete

by Hadyn Wiseman

IntermediateFull Gym3 days/week

2,277athletes on this program

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r/Fitness Basic Beginner Routine (3x5)

by r/Fitness

Beginner - NoviceGarage Gym3 days/week

1,952athletes on this program

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Novice Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

Beginner - NoviceFull Gym4 days/week

1,861athletes on this program

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by Mark Rosenberg

AdvancedGarage Gym4 days/week

1,846athletes on this program

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TSA Beginner Approach

by The Strength Athlete

Beginner - NoviceFull Gym4 days/week

1,812athletes on this program

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by Arnold Schwarzenegger

Beginner - NoviceFull Gym3 days/week

1,501athletes on this program

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Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

Novice - IntermediateFull Gym3 days/week

1,483athletes on this program

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by Menno Henselmans

BeginnerFull Gym2 days/week

1,420athletes on this program

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by Rebecca Rouse

Beginner - NoviceDumbbell Only3 days/week

1,216athletes on this program

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Bradley Barbell's Bench PR

by Adam Bradley

IntermediateFull Gym5 days/week

1,191athletes on this program

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Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

Novice - IntermediateFull Gym4 days/week

1,116athletes on this program

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by Bald Omni-Man

Novice - IntermediateFull Gym6 days/week

1,094athletes on this program

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Ultimate Hypertrophy Programs: Intermediate

by Natural Hypertrophy

IntermediateFull Gym5 days/week

1,079athletes on this program

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Bryce Lewis Program: Greatest Hits

by Bryce Lewis

Novice - IntermediateFull Gym5 days/week

1,071athletes on this program

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M&S 5 Day Dumbbell Program

by r/Fitness

Novice - IntermediateDumbbell Only5 days/week

1,031athletes on this program

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Silver Era Aesthetics Program

by Natural Hypertrophy

Intermediate - AdvancedFull Gym3 - 4 days/week

870athletes on this program

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by Bald Omni-Man

AdvancedFull Gym4 days/week

847athletes on this program

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Bodybuilding Minimum Effective Dose Program

by Dr. Pak

Beginner - AdvancedFull Gym2 days/week

788athletes on this program

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Mike Tyson Inspired At-Home Training Program

by Paris Demers

Beginner - IntermediateAt Home3 - 4 days/week

782athletes on this program

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Train Like Toji Fushiguro

by Paris Demers

Novice - IntermediateGarage Gym4 days/week

674athletes on this program

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Candito 5 Week 10RM Squat Program

by Jonnie Candito

Novice - IntermediateGarage Gym2 days/week

653athletes on this program

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Road House Training Plan

by Paris Demers

IntermediateGarage Gym4 days/week

628athletes on this program

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Frankoman's Dumbbell Only Split

by r/Fitness

Beginner - IntermediateDumbbell Only3 days/week

603athletes on this program

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Fullsterkur Strongman Program

by Alex Bromley

Novice - IntermediateFull Gym3 - 4 days/week

569athletes on this program

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Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

Novice - IntermediateFull Gym4 days/week

500athletes on this program

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Powerlifting Minimum Effective Dose Program

by Dr. Pak

Beginner - AdvancedGarage Gym3 days/week

460athletes on this program

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Recovering Powerlifters

by Geoffrey Verity Schofield

Novice - AdvancedFull Gym5 days/week

443athletes on this program

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Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

Beginner - IntermediateFull Gym4 days/week

431athletes on this program

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3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

Beginner - NoviceFull Gym3 days/week

394athletes on this program

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Arnold Schwarzenegger Volume Workout - Variation 1

by Arnold Schwarzenegger

AdvancedFull Gym6 days/week

366athletes on this program

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Doom Slayer PPL Program

by Natural Hypertrophy

Intermediate - AdvancedFull Gym6 days/week

347athletes on this program

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by Dr. Ramsey Nijem

Beginner - IntermediateAt Home4 days/week

345athletes on this program

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Big Like Bane Beginner 10-Week Strength Program

by Paris Demers

Beginner - NoviceFull Gym3 days/week

311athletes on this program

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M&S 6 Day Dumbbell Program

by r/Fitness

Intermediate - AdvancedDumbbell Only6 days/week

307athletes on this program

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by Lift Vault

Beginner - NoviceFull Gym2 days/week

274athletes on this program

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The Dumbbell Stopgap

by r/Fitness

Beginner - NoviceDumbbell Only3 days/week

268athletes on this program

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Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

IntermediateFull Gym4 days/week

257athletes on this program

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Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

Novice - IntermediateFull Gym3 days/week

232athletes on this program

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Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

BeginnerAt Home2 - 3 days/week

225athletes on this program

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Old School Size and Strength

by Pete Khatcherian

Intermediate - AdvancedFull Gym5 days/week

179athletes on this program

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Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates

Novice - AdvancedFull Gym4 days/week

176athletes on this program

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Powerlifting Foundation 1

by Morit Summers

Beginner - NoviceFull Gym3 days/week

166athletes on this program

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Goku Training Plan (16-Week At-Home)

by Paris Demers

Beginner - IntermediateAt Home4 days/week

156athletes on this program

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Bruce Lee’s Old School Training Plan

by Paris Demers

Beginner - IntermediateGarage Gym4 days/week

151athletes on this program

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ShredSmart PPL Full Body Program

by Radu Antoniu

Novice - IntermediateFull Gym4 days/week

132athletes on this program

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SBD101 - Powerbuilding for Students

by Alec Chen

Beginner - NoviceFull Gym4 - 5 days/week

120athletes on this program

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Overcoming Gravity

by Steven Low

Beginner - AdvancedAt Home2 - 4 days/week

104athletes on this program

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Mike Mentzer Heavy Duty Training Program

by Mike Mentzer

Novice - AdvancedFull Gym3 days/week

81athletes on this program

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Deadly Efficient - Train Like The Red Hood

by Paris Demers

Novice - AdvancedFull Gym4 days/week

74athletes on this program

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by Mark Rosenberg

Intermediate - AdvancedFull Gym5 days/week

64athletes on this program

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