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

2,550athletes joined

FEATURED

MASS IMPACT

by Geoffrey Verity Schofield

4.35

Novice - Advanced
Full Gym
5 days/week

2,256athletes joined

FEATURED

Athenian Bulk Blueprint

by Josh Brett

4.13

Beginner - Intermediate
Full Gym
4 days/week

624athletes joined

FEATURED

Fullbodymaxxing

by Basement Bodybuilding

4.44

Beginner - Intermediate
Full Gym
3 days/week

602athletes joined

FEATURED

P-Zero Ultra (GZCL 2.0)

by Cody Lefever

4.44

Beginner - Intermediate
Full Gym
4 days/week

452athletes joined

FEATURED

The Sculpt Method

by Tiffany Ma

4.05

Beginner - Intermediate
Full Gym
4 days/week

322athletes joined

FEATURED

Blind Barbell 12 Week Powerbuilding

by Quentin Oppenlander

4.32

Novice - Advanced
Full Gym
5 days/week

294athletes joined

HOT

nSuns 5/3/1

by r/Fitness

4.30

Novice - Intermediate
Full Gym
4 - 6 days/week

40,586athletes joined

GZCL Program (GZCLP)

by Cody Lefever

4.35

Beginner - Novice
Full Gym
3 - 4 days/week

32,687athletes joined

5/3/1 Boring But Big

by Jim Wendler

4.26

Novice - Intermediate
Garage Gym
4 days/week

23,216athletes joined

Reddit PPL

by r/Fitness

4.26

Novice - Intermediate
Full Gym
6 days/week

22,289athletes joined

PHUL Workout Program

by Brandon Campbell

4.19

Novice - Intermediate
Full Gym
4 days/week

21,627athletes joined

KONG: Savage Size in 12 Weeks

by Alex Bromley

4.36

Novice - Intermediate
Full Gym
5 days/week

16,777athletes joined

Alberto Nuñez Upper Lower Program

by Alberto Nuñez

4.18

Beginner - Intermediate
Full Gym
4 days/week

15,480athletes joined

Bullmastiff

by Alex Bromley

4.37

Intermediate
Full Gym
4 days/week

14,593athletes joined

Reddit's Bodyweight Fitness Recommended Routine

by r/BodyweightFitness

4.19

Beginner - Intermediate
At Home
3 days/week

12,903athletes joined

PHAT Workout Program

by Layne Norton

4.30

Intermediate - Advanced
Full Gym
5 days/week

12,870athletes joined

Candito 6 Week Strength Program

by Jonnie Candito

4.44

Intermediate - Advanced
Garage Gym
7 days/week

11,355athletes joined

Greg Nuckols Beginner Program

by Greg Nuckols

4.19

Beginner
Full Gym
3 days/week

11,344athletes joined

Push Pull Legs Upper Lower (PPLUL)

by Dr. Swole

4.13

Novice - Intermediate
Full Gym
5 days/week

10,209athletes joined

Dumbbell PPL

by r/Fitness

4.06

Beginner - Novice
Dumbbell Only
3 days/week

9,423athletes joined

70s Powerlifter

by Alex Bromley

4.41

Intermediate - Advanced
Full Gym
4 days/week

7,807athletes joined

Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.18

Intermediate
Full Gym
5 days/week

7,418athletes joined

Raider

by Bald Omni-Man

4.40

Novice - Intermediate
Full Gym
4 days/week

7,366athletes joined

5/3/1 for Beginners

by Jim Wendler

4.35

Beginner - Novice
Garage Gym
3 days/week

7,062athletes joined

RAVAGE

by Geoffrey Verity Schofield

4.44

Intermediate - Advanced
Full Gym
6 days/week

6,829athletes joined

Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness

4.17

Beginner
At Home
7 days/week

6,479athletes joined

Strong Curves: Bootyful Beginnings

by Bret Contreras

4.11

Beginner - Novice
Full Gym
3 days/week

6,294athletes joined

TSA 9 Week Intermediate Approach

by The Strength Athlete

4.28

Intermediate
Garage Gym
4 days/week

5,674athletes joined

Guts Training Program

by Natural Hypertrophy

4.34

Intermediate - Advanced
Full Gym
4 days/week

5,569athletes joined

Beast Slayer - Berserk Method Full Body Program

by Bald Omni-Man

4.42

Beginner - Advanced
Full Gym
3 - 4 days/week

5,445athletes joined

RAMPAGE

by Geoffrey Verity Schofield

4.25

Novice - Intermediate
Full Gym
3 days/week

5,341athletes joined

Phrak's Greyskull LP

by r/Fitness

4.19

Beginner - Novice
Full Gym
3 days/week

4,690athletes joined

4 Day Upper Lower Program

by Dr. Swole

4.20

Beginner - Intermediate
Full Gym
4 days/week

4,480athletes joined

Jacked and Tan 2.0

by Cody Lefever

4.41

Intermediate
Full Gym
4 days/week

4,052athletes joined

Matt Vena Intermediate Powerlifting Program

by Matt Vena

4.31

Intermediate
Full Gym
4 days/week

3,859athletes joined

Full Body Powerbuilding Split

by Dr. Swole

4.19

Beginner - Novice
Full Gym
3 days/week

3,858athletes joined

Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

4.18

Novice - Intermediate
Full Gym
3 days/week

3,757athletes joined

The Absolute Athlete

by Hadyn Wiseman

4.22

Intermediate
Full Gym
3 days/week

3,443athletes joined

5/3/1 Building the Monolith

by Jim Wendler

4.33

Advanced
Full Gym
3 days/week

3,318athletes joined

M&S 5 Day Dumbbell Program

by r/Fitness

4.03

Novice - Intermediate
Dumbbell Only
5 days/week

2,903athletes joined

Ultimate Hypertrophy Programs: Intermediate

by Natural Hypertrophy

4.31

Intermediate
Full Gym
5 days/week

2,817athletes joined

r/Fitness Basic Beginner Routine (3x5)

by r/Fitness

4.19

Beginner - Novice
Garage Gym
3 days/week

2,739athletes joined

Novice Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.14

Beginner - Novice
Full Gym
4 days/week

2,623athletes joined

Functional Strength 101

by Justina Ercole

4.30

Beginner
Full Gym
3 days/week

2,586athletes joined

TSA Beginner Approach

by The Strength Athlete

4.33

Beginner - Novice
Full Gym
4 days/week

2,553athletes joined

Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

4.22

Novice - Intermediate
Full Gym
4 days/week

2,462athletes joined

Rip And Tear

by Mark Rosenberg

4.45

Advanced
Garage Gym
4 days/week

2,348athletes joined

Bikini Body

by Menno Henselmans

3.82

Beginner
Full Gym
2 days/week

2,295athletes joined

Frankoman's Dumbbell Only Split

by r/Fitness

4.02

Beginner - Intermediate
Dumbbell Only
3 days/week

2,024athletes joined

Golden Six

by Arnold Schwarzenegger

4.36

Beginner - Novice
Full Gym
3 days/week

1,895athletes joined

Mike Tyson Inspired At-Home Training Program

by Paris Demers

3.89

Beginner - Intermediate
At Home
3 - 4 days/week

1,855athletes joined

Bodybuilding Minimum Effective Dose Program

by Dr. Pak

4.04

Beginner - Advanced
Full Gym
2 days/week

1,807athletes joined

Rock The Bells

by Rebecca Rouse

4.14

Beginner - Novice
Dumbbell Only
3 days/week

1,805athletes joined

Bryce Lewis Program: Greatest Hits

by Bryce Lewis

4.31

Novice - Intermediate
Full Gym
5 days/week

1,747athletes joined

Train Like Toji Fushiguro

by Paris Demers

4.15

Novice - Intermediate
Garage Gym
4 days/week

1,722athletes joined

PRO

Hugh Jackman's Wolverine Training Program

by Paris Demers

4.07

Novice - Intermediate
Full Gym
4 days/week

1,722athletes joined

Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

4.36

Beginner - Intermediate
Full Gym
4 days/week

1,716athletes joined

Bradley Barbell's Bench PR

by Dr. Adam Bradley

4.23

Intermediate
Full Gym
5 days/week

1,684athletes joined

Silver Era Aesthetics Program

by Natural Hypertrophy

4.26

Intermediate - Advanced
Full Gym
3 - 4 days/week

1,648athletes joined

Power Bomb PPL

by Bald Omni-Man

4.33

Novice - Intermediate
Full Gym
6 days/week

1,602athletes joined

SuperGains (Superset Program)

by Dr. Pak

4.16

Novice - Advanced
Full Gym
3 days/week

1,582athletes joined

PRO

Dragon Fist: ULPPL Hybrid Program

by Bald Omni-Man

4.42

Novice - Advanced
Full Gym
5 days/week

1,561athletes joined

Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

4.21

Novice - Intermediate
Full Gym
4 days/week

1,449athletes joined

Goku Training Plan (16-Week At-Home)

by Paris Demers

3.97

Beginner - Intermediate
At Home
4 days/week

1,290athletes joined

Road House Training Plan

by Paris Demers

4.08

Intermediate
Garage Gym
4 days/week

1,227athletes joined

Basement Bodybuilding: Home Gym Upper Lower

by Basement Bodybuilding

4.11

Beginner - Intermediate
Garage Gym
4 days/week

1,212athletes joined

Arnold Schwarzenegger Volume Workout - Variation 1

by Arnold Schwarzenegger

4.19

Advanced
Full Gym
6 days/week

1,141athletes joined

Kristen Dunsmore Intermediate Program

by Kristen Dunsmore

4.21

Novice - Intermediate
Full Gym
4 days/week

1,114athletes joined

Bald Swordman

by Bald Omni-Man

4.56

Advanced
Full Gym
4 days/week

1,104athletes joined

Deadly Efficient - Train Like The Red Hood

by Paris Demers

4.21

Novice - Advanced
Full Gym
4 days/week

1,101athletes joined

Fazlifts HLM Full Body (The Wizard)

by Fazlifts

4.26

Novice - Intermediate
Full Gym
3 days/week

1,055athletes joined

Doom Slayer PPL Program

by Natural Hypertrophy

4.36

Intermediate - Advanced
Full Gym
6 days/week

998athletes joined

Muscle Mommy Manual

by Team Boostcamp

3.94

Beginner - Intermediate
Full Gym
4 days/week

995athletes joined

Fazlifts Upper Lower (The Barbarian)

by Fazlifts

4.31

Beginner - Intermediate
Full Gym
4 days/week

984athletes joined

Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates

4.13

Novice - Advanced
Full Gym
4 days/week

958athletes joined

Powerlifting Minimum Effective Dose Program

by Dr. Pak

4.12

Beginner - Advanced
Garage Gym
3 days/week

920athletes joined

Big Like Bane Beginner 10-Week Strength Program

by Paris Demers

4.07

Beginner - Novice
Full Gym
3 days/week

918athletes joined

The Dumbbell Stopgap

by r/Fitness

4.05

Beginner - Novice
Dumbbell Only
3 days/week

915athletes joined

Candito 5 Week 10RM Squat Program

by Jonnie Candito

4.38

Novice - Intermediate
Garage Gym
2 days/week

885athletes joined

ShredSmart Full Body Program

by Radu Antoniu

4.00

Beginner - Intermediate
Full Gym
3 - 4 days/week

873athletes joined

PRO

Fullsterkur Strongman Program

by Alex Bromley

4.44

Novice - Intermediate
Full Gym
3 - 4 days/week

843athletes joined

M&S 6 Day Dumbbell Program

by r/Fitness

4.10

Intermediate - Advanced
Dumbbell Only
6 days/week

838athletes joined

Dad Bod To Father Figure

by Adam Pecoraro

3.86

Beginner - Intermediate
Full Gym
4 days/week

833athletes joined

Recovering Powerlifters

by Geoffrey Verity Schofield

4.35

Novice - Advanced
Full Gym
5 days/week

804athletes joined

Oldschool Dorian Yates H.I.T Training

by Fazlifts

4.18

Intermediate - Advanced
Full Gym
4 days/week

760athletes joined

The Baki Maxing Plan

by Paris Demers

4.24

Novice - Advanced
Full Gym
5 days/week

718athletes joined

Foundations of Strength

by Team GGR

4.06

Novice - Intermediate
At Home
3 days/week

703athletes joined

Total Body Sculpt

by Team Boostcamp

3.71

Beginner - Intermediate
Dumbbell Only
3 - 4 days/week

661athletes joined

Fierce 5

by Lift Vault

4.03

Beginner - Novice
Full Gym
2 days/week

647athletes joined

3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

4.41

Beginner - Novice
Full Gym
3 days/week

623athletes joined

Mike Mentzer Heavy Duty Training Program

by Mike Mentzer

4.03

Novice - Advanced
Full Gym
3 days/week

583athletes joined

PRO

Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding

4.57

Novice - Advanced
Full Gym
5 days/week

577athletes joined

PRO

Boostcamp Hybrid Athlete Program

by Bryan Boorstein

4.06

Novice - Advanced
Full Gym
6 days/week

570athletes joined

PRO

The Wayjacked Machine

by Geoffrey Verity Schofield

4.43

Beginner - Intermediate
Full Gym
4 days/week

539athletes joined

Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

4.00

Beginner
At Home
2 - 3 days/week

527athletes joined

Athletic Base

by Dr. Ramsey Nijem

4.00

Beginner - Intermediate
At Home
4 days/week

505athletes joined

PWRBLD Intermediate Program

by CT Whitney

4.27

Novice - Intermediate
Full Gym
4 days/week

492athletes joined

ShredSmart PPL Full Body Program

by Radu Antoniu

3.90

Novice - Intermediate
Full Gym
4 days/week

490athletes joined

It All Starts Here

by Aliza Tessler (@liztess)

4.08

Beginner - Novice
Full Gym
4 days/week

475athletes joined

Meathook

by Mark Rosenberg

4.13

Intermediate - Advanced
Full Gym
5 days/week

473athletes joined

Flex Wheeler Bro Split Hypertrophy

by Flex Wheeler

4.47

Novice - Intermediate
Full Gym
6 days/week

465athletes joined

Blind Barbell Bench Program

by Quentin Oppenlander

4.16

Novice - Advanced
Full Gym
3 days/week

454athletes joined

Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

4.45

Novice - Intermediate
Full Gym
3 days/week

441athletes joined

PRO

Old School Size and Strength

by Pete Khatcherian

4.32

Intermediate - Advanced
Full Gym
5 days/week

395athletes joined

PRO

Jacked Intellectual (5-Day Version)

by Fazlifts

4.33

Intermediate - Advanced
Full Gym
5 days/week

391athletes joined

Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

4.33

Intermediate
Full Gym
4 days/week

366athletes joined

Bruce Lee’s Old School Training Plan

by Paris Demers

4.24

Beginner - Intermediate
Garage Gym
4 days/week

331athletes joined

PRO

The Rippler (GZCL Official)

by Cody Lefever

4.34

Novice - Intermediate
Full Gym
4 days/week

296athletes joined

Brandon Campbell PRS

by Brandon Campbell

4.05

Intermediate - Advanced
Full Gym
4 days/week

288athletes joined

Powerlifting Foundation 1

by Morit Summers

3.90

Beginner - Novice
Full Gym
3 days/week

285athletes joined

PRO

PWRBLD Advanced Program

by CT Whitney

4.35

Advanced - Intermediate
Full Gym
5 days/week

265athletes joined

PRO

Captain America - Hybrid Training Program

by Paris Demers

4.07

Intermediate - Advanced
Full Gym
5 days/week

230athletes joined

PRO

Overcoming Gravity

by Steven Low

4.14

Beginner - Advanced
At Home
2 - 4 days/week

217athletes joined

PRO

Jacob Oestreicher Hypertrophy Program

by Jacob Oestreicher

4.17

Beginner - Intermediate
Full Gym
5 days/week

212athletes joined

PRO

SBD101 - Powerbuilding for Students

by Alec Chen

4.10

Beginner - Novice
Full Gym
4 - 5 days/week

177athletes joined

PRO

Power Muscle Blast

by Steve Shaw - Massive Iron

4.38

Novice - Advanced
Full Gym
4 days/week

132athletes joined

PRO

Cure to Progressive Overload Anxiety

by Basement Bodybuilding

4.31

Intermediate - Advanced
Full Gym
4 days/week

123athletes joined

PRO

Flex Wheeler Super Hypertrophy Program

by Flex Wheeler

4.36

Novice - Advanced
Full Gym
6 days/week

117athletes joined

PRO

Kristen Dunsmore Beginner Program

by Kristen Dunsmore

4.00

Beginner - Novice
Full Gym
4 days/week

100athletes joined

PRO

100 LBS in 100 Days Deadlift Program

by Matt Vena

4.44

Intermediate - Advanced
Garage Gym
3 days/week

100athletes joined

PRO

Full Body Pump

by Team GGR

4.00

Novice - Intermediate
Garage Gym
3 days/week

97athletes joined

PRO

Pete Rubish Deadlift PR Program

by Pete Rubish

4.14

Intermediate - Advanced
Full Gym
3 days/week

95athletes joined

PRO

Jacked Intellectual (4-Day Version)

by Fazlifts

4.25

Intermediate - Advanced
Full Gym
4 days/week

91athletes joined

PRO

The Squat Plug Program

by Matt Vena

4.00

Novice - Advanced
Garage Gym
3 days/week

80athletes joined

Maconi Modified Pressing Routine

by Dr. Dave Maconi

3.57

Novice - Advanced
Garage Gym
4 days/week

68athletes joined

Stronger Miles

by Tiffany Ma

4.00

Beginner - Novice
Full Gym
5 days/week

66athletes joined

PRO

LizTess Advanced Powerlifting Program

by Aliza Tessler (@liztess)

4.11

Intermediate - Advanced
Full Gym
4 days/week

59athletes joined

PRO

Arleth's Bodybuilding (5 Day Split)

by Arleth Diaz

Beginner - Intermediate
Full Gym
5 days/week

25athletes joined

WORKOUT PROGRAMS

Golden Warrior: Adaptive Hypertrophy Program

MASS IMPACT

Athenian Bulk Blueprint

Fullbodymaxxing

P-Zero Ultra (GZCL 2.0)

The Sculpt Method

Blind Barbell 12 Week Powerbuilding

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

Beast Slayer - Berserk Method Full Body Program

RAMPAGE

Phrak's Greyskull LP

4 Day Upper Lower Program

Jacked and Tan 2.0

Matt Vena Intermediate Powerlifting Program

Full Body Powerbuilding Split

Ultimate Hypertrophy Programs: Novice

The Absolute Athlete

5/3/1 Building the Monolith

M&S 5 Day Dumbbell Program

Ultimate Hypertrophy Programs: Intermediate

r/Fitness Basic Beginner Routine (3x5)

Novice Bodybuilding Program (by Eric Helms)

Functional Strength 101

TSA Beginner Approach

Ultimate Hypertrophy Programs: Bridge

Rip And Tear

Bikini Body

Frankoman's Dumbbell Only Split

Golden Six

Mike Tyson Inspired At-Home Training Program

Bodybuilding Minimum Effective Dose Program

Rock The Bells

Bryce Lewis Program: Greatest Hits

Train Like Toji Fushiguro

Hugh Jackman's Wolverine Training Program

Basement Bodybuilding: Upper Lower Program

Bradley Barbell's Bench PR

Silver Era Aesthetics Program

Power Bomb PPL

SuperGains (Superset Program)

Dragon Fist: ULPPL Hybrid Program

Superman Aesthetics Bodybuilding Program

Goku Training Plan (16-Week At-Home)

Road House Training Plan

Basement Bodybuilding: Home Gym Upper Lower

Arnold Schwarzenegger Volume Workout - Variation 1

Kristen Dunsmore Intermediate Program

Bald Swordman

Deadly Efficient - Train Like The Red Hood

Fazlifts HLM Full Body (The Wizard)

Doom Slayer PPL Program

Muscle Mommy Manual

Fazlifts Upper Lower (The Barbarian)

Dorian Yates High Intensity Training (HIT) Program

Powerlifting Minimum Effective Dose Program

Big Like Bane Beginner 10-Week Strength Program

The Dumbbell Stopgap