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

2,426athletes joined

FEATURED

MASS IMPACT

by Geoffrey Verity Schofield

4.35

Novice - Advanced
Full Gym
5 days/week

2,169athletes joined

FEATURED

Athenian Bulk Blueprint

by Josh Brett

4.14

Beginner - Intermediate
Full Gym
4 days/week

550athletes joined

FEATURED

Fullbodymaxxing

by Basement Bodybuilding

4.58

Beginner - Intermediate
Full Gym
3 days/week

502athletes joined

FEATURED

P-Zero Ultra (GZCL 2.0)

by Cody Lefever

4.45

Beginner - Intermediate
Full Gym
4 days/week

404athletes joined

FEATURED

The Sculpt Method

by Tiffany Ma

4.06

Beginner - Intermediate
Full Gym
4 days/week

271athletes joined

FEATURED

Blind Barbell 12 Week Powerbuilding

by Quentin Oppenlander

4.30

Novice - Advanced
Full Gym
5 days/week

271athletes joined

HOT

nSuns 5/3/1

by r/Fitness

4.30

Novice - Intermediate
Full Gym
4 - 6 days/week

40,363athletes joined

GZCL Program (GZCLP)

by Cody Lefever

4.35

Beginner - Novice
Full Gym
3 - 4 days/week

32,397athletes joined

5/3/1 Boring But Big

by Jim Wendler

4.26

Novice - Intermediate
Garage Gym
4 days/week

22,981athletes joined

Reddit PPL

by r/Fitness

4.26

Novice - Intermediate
Full Gym
6 days/week

22,082athletes joined

PHUL Workout Program

by Brandon Campbell

4.19

Novice - Intermediate
Full Gym
4 days/week

21,222athletes joined

KONG: Savage Size in 12 Weeks

by Alex Bromley

4.36

Novice - Intermediate
Full Gym
5 days/week

16,612athletes joined

Alberto Nuñez Upper Lower Program

by Alberto Nuñez

4.19

Beginner - Intermediate
Full Gym
4 days/week

15,356athletes joined

Bullmastiff

by Alex Bromley

4.37

Intermediate
Full Gym
4 days/week

14,454athletes joined

Reddit's Bodyweight Fitness Recommended Routine

by r/BodyweightFitness

4.19

Beginner - Intermediate
At Home
3 days/week

12,800athletes joined

PHAT Workout Program

by Layne Norton

4.30

Intermediate - Advanced
Full Gym
5 days/week

12,753athletes joined

Candito 6 Week Strength Program

by Jonnie Candito

4.44

Intermediate - Advanced
Garage Gym
7 days/week

11,257athletes joined

Greg Nuckols Beginner Program

by Greg Nuckols

4.19

Beginner
Full Gym
3 days/week

11,203athletes joined

Push Pull Legs Upper Lower (PPLUL)

by Dr. Swole

4.13

Novice - Intermediate
Full Gym
5 days/week

10,071athletes joined

Dumbbell PPL

by r/Fitness

4.06

Beginner - Novice
Dumbbell Only
3 days/week

9,329athletes joined

70s Powerlifter

by Alex Bromley

4.41

Intermediate - Advanced
Full Gym
4 days/week

7,672athletes joined

Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.18

Intermediate
Full Gym
5 days/week

7,402athletes joined

Raider

by Bald Omni-Man

4.40

Novice - Intermediate
Full Gym
4 days/week

7,241athletes joined

5/3/1 for Beginners

by Jim Wendler

4.35

Beginner - Novice
Garage Gym
3 days/week

6,999athletes joined

RAVAGE

by Geoffrey Verity Schofield

4.44

Intermediate - Advanced
Full Gym
6 days/week

6,776athletes joined

Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness

4.18

Beginner
At Home
7 days/week

6,429athletes joined

Strong Curves: Bootyful Beginnings

by Bret Contreras

4.11

Beginner - Novice
Full Gym
3 days/week

6,174athletes joined

TSA 9 Week Intermediate Approach

by The Strength Athlete

4.28

Intermediate
Garage Gym
4 days/week

5,626athletes joined

Guts Training Program

by Natural Hypertrophy

4.34

Intermediate - Advanced
Full Gym
4 days/week

5,515athletes joined

Beast Slayer - Berserk Method Full Body Program

by Bald Omni-Man

4.43

Beginner - Advanced
Full Gym
3 - 4 days/week

5,312athletes joined

RAMPAGE

by Geoffrey Verity Schofield

4.25

Novice - Intermediate
Full Gym
3 days/week

5,285athletes joined

Phrak's Greyskull LP

by r/Fitness

4.19

Beginner - Novice
Full Gym
3 days/week

4,650athletes joined

4 Day Upper Lower Program

by Dr. Swole

4.20

Beginner - Intermediate
Full Gym
4 days/week

4,432athletes joined

Jacked and Tan 2.0

by Cody Lefever

4.42

Intermediate
Full Gym
4 days/week

4,016athletes joined

Full Body Powerbuilding Split

by Dr. Swole

4.20

Beginner - Novice
Full Gym
3 days/week

3,801athletes joined

Matt Vena Intermediate Powerlifting Program

by Matt Vena

4.31

Intermediate
Full Gym
4 days/week

3,780athletes joined

Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

4.18

Novice - Intermediate
Full Gym
3 days/week

3,715athletes joined

The Absolute Athlete

by Hadyn Wiseman

4.22

Intermediate
Full Gym
3 days/week

3,401athletes joined

5/3/1 Building the Monolith

by Jim Wendler

4.32

Advanced
Full Gym
3 days/week

3,284athletes joined

M&S 5 Day Dumbbell Program

by r/Fitness

4.03

Novice - Intermediate
Dumbbell Only
5 days/week

2,857athletes joined

Ultimate Hypertrophy Programs: Intermediate

by Natural Hypertrophy

4.32

Intermediate
Full Gym
5 days/week

2,766athletes joined

r/Fitness Basic Beginner Routine (3x5)

by r/Fitness

4.20

Beginner - Novice
Garage Gym
3 days/week

2,718athletes joined

Novice Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.16

Beginner - Novice
Full Gym
4 days/week

2,608athletes joined

Functional Strength 101

by Justina Ercole

4.29

Beginner
Full Gym
3 days/week

2,532athletes joined

TSA Beginner Approach

by The Strength Athlete

4.33

Beginner - Novice
Full Gym
4 days/week

2,521athletes joined

Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

4.21

Novice - Intermediate
Full Gym
4 days/week

2,437athletes joined

Rip And Tear

by Mark Rosenberg

4.44

Advanced
Garage Gym
4 days/week

2,328athletes joined

Bikini Body

by Menno Henselmans

3.82

Beginner
Full Gym
2 days/week

2,269athletes joined

Frankoman's Dumbbell Only Split

by r/Fitness

4.03

Beginner - Intermediate
Dumbbell Only
3 days/week

1,971athletes joined

Golden Six

by Arnold Schwarzenegger

4.37

Beginner - Novice
Full Gym
3 days/week

1,876athletes joined

Mike Tyson Inspired At-Home Training Program

by Paris Demers

3.89

Beginner - Intermediate
At Home
3 - 4 days/week

1,828athletes joined

Rock The Bells

by Rebecca Rouse

4.14

Beginner - Novice
Dumbbell Only
3 days/week

1,787athletes joined

Bodybuilding Minimum Effective Dose Program

by Dr. Pak

4.05

Beginner - Advanced
Full Gym
2 days/week

1,781athletes joined

Bryce Lewis Program: Greatest Hits

by Bryce Lewis

4.32

Novice - Intermediate
Full Gym
5 days/week

1,717athletes joined

PRO

Hugh Jackman's Wolverine Training Program

by Paris Demers

4.07

Novice - Intermediate
Full Gym
4 days/week

1,704athletes joined

Train Like Toji Fushiguro

by Paris Demers

4.15

Novice - Intermediate
Garage Gym
4 days/week

1,698athletes joined

Bradley Barbell's Bench PR

by Dr. Adam Bradley

4.23

Intermediate
Full Gym
5 days/week

1,671athletes joined

Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

4.35

Beginner - Intermediate
Full Gym
4 days/week

1,635athletes joined

Silver Era Aesthetics Program

by Natural Hypertrophy

4.26

Intermediate - Advanced
Full Gym
3 - 4 days/week

1,626athletes joined

Power Bomb PPL

by Bald Omni-Man

4.33

Novice - Intermediate
Full Gym
6 days/week

1,583athletes joined

SuperGains (Superset Program)

by Dr. Pak

4.15

Novice - Advanced
Full Gym
3 days/week

1,570athletes joined

PRO

Dragon Fist: ULPPL Hybrid Program

by Bald Omni-Man

4.43

Novice - Advanced
Full Gym
5 days/week

1,537athletes joined

Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

4.21

Novice - Intermediate
Full Gym
4 days/week

1,438athletes joined

Goku Training Plan (16-Week At-Home)

by Paris Demers

3.97

Beginner - Intermediate
At Home
4 days/week

1,269athletes joined

Road House Training Plan

by Paris Demers

4.09

Intermediate
Garage Gym
4 days/week

1,216athletes joined

Basement Bodybuilding: Home Gym Upper Lower

by Basement Bodybuilding

4.11

Beginner - Intermediate
Garage Gym
4 days/week

1,191athletes joined

Arnold Schwarzenegger Volume Workout - Variation 1

by Arnold Schwarzenegger

4.20

Advanced
Full Gym
6 days/week

1,124athletes joined

Bald Swordman

by Bald Omni-Man

4.55

Advanced
Full Gym
4 days/week

1,099athletes joined

Kristen Dunsmore Intermediate Program

by Kristen Dunsmore

4.21

Novice - Intermediate
Full Gym
4 days/week

1,091athletes joined

Deadly Efficient - Train Like The Red Hood

by Paris Demers

4.22

Novice - Advanced
Full Gym
4 days/week

1,086athletes joined

Fazlifts HLM Full Body (The Wizard)

by Fazlifts

4.26

Novice - Intermediate
Full Gym
3 days/week

982athletes joined

Doom Slayer PPL Program

by Natural Hypertrophy

4.37

Intermediate - Advanced
Full Gym
6 days/week

970athletes joined

Fazlifts Upper Lower (The Barbarian)

by Fazlifts

4.34

Beginner - Intermediate
Full Gym
4 days/week

930athletes joined

Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates

4.12

Novice - Advanced
Full Gym
4 days/week

927athletes joined

Muscle Mommy Manual

by Team Boostcamp

3.93

Beginner - Intermediate
Full Gym
4 days/week

916athletes joined

Powerlifting Minimum Effective Dose Program

by Dr. Pak

4.12

Beginner - Advanced
Garage Gym
3 days/week

910athletes joined

The Dumbbell Stopgap

by r/Fitness

4.03

Beginner - Novice
Dumbbell Only
3 days/week

907athletes joined

Big Like Bane Beginner 10-Week Strength Program

by Paris Demers

4.06

Beginner - Novice
Full Gym
3 days/week

903athletes joined

Candito 5 Week 10RM Squat Program

by Jonnie Candito

4.38

Novice - Intermediate
Garage Gym
2 days/week

874athletes joined

ShredSmart Full Body Program

by Radu Antoniu

4.00

Beginner - Intermediate
Full Gym
3 - 4 days/week

860athletes joined

PRO

Fullsterkur Strongman Program

by Alex Bromley

4.45

Novice - Intermediate
Full Gym
3 - 4 days/week

831athletes joined

M&S 6 Day Dumbbell Program

by r/Fitness

4.12

Intermediate - Advanced
Dumbbell Only
6 days/week

828athletes joined

Dad Bod To Father Figure

by Adam Pecoraro

3.86

Beginner - Intermediate
Full Gym
4 days/week

825athletes joined

Recovering Powerlifters

by Geoffrey Verity Schofield

4.36

Novice - Advanced
Full Gym
5 days/week

792athletes joined

Oldschool Dorian Yates H.I.T Training

by Fazlifts

4.17

Intermediate - Advanced
Full Gym
4 days/week

750athletes joined

The Baki Maxing Plan

by Paris Demers

4.23

Novice - Advanced
Full Gym
5 days/week

703athletes joined

Foundations of Strength

by Team GGR

4.02

Novice - Intermediate
At Home
3 days/week

673athletes joined

Fierce 5

by Lift Vault

4.05

Beginner - Novice
Full Gym
2 days/week

641athletes joined

3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

4.41

Beginner - Novice
Full Gym
3 days/week

618athletes joined

Total Body Sculpt

by Team Boostcamp

3.71

Beginner - Intermediate
Dumbbell Only
3 - 4 days/week

609athletes joined

PRO

Boostcamp Hybrid Athlete Program

by Bryan Boorstein

4.06

Novice - Advanced
Full Gym
6 days/week

563athletes joined

Mike Mentzer Heavy Duty Training Program

by Mike Mentzer

4.00

Novice - Advanced
Full Gym
3 days/week

561athletes joined

PRO

Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding

4.59

Novice - Advanced
Full Gym
5 days/week

557athletes joined

Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

4.00

Beginner
At Home
2 - 3 days/week

524athletes joined

PRO

The Wayjacked Machine

by Geoffrey Verity Schofield

4.42

Beginner - Intermediate
Full Gym
4 days/week

513athletes joined

Athletic Base

by Dr. Ramsey Nijem

4.00

Beginner - Intermediate
At Home
4 days/week

500athletes joined

ShredSmart PPL Full Body Program

by Radu Antoniu

3.90

Novice - Intermediate
Full Gym
4 days/week

483athletes joined

PWRBLD Intermediate Program

by CT Whitney

4.26

Novice - Intermediate
Full Gym
4 days/week

477athletes joined

Meathook

by Mark Rosenberg

4.14

Intermediate - Advanced
Full Gym
5 days/week

468athletes joined

It All Starts Here

by Aliza Tessler (@liztess)

4.08

Beginner - Novice
Full Gym
4 days/week

460athletes joined

Flex Wheeler Bro Split Hypertrophy

by Flex Wheeler

4.46

Novice - Intermediate
Full Gym
6 days/week

456athletes joined

Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

4.45

Novice - Intermediate
Full Gym
3 days/week

436athletes joined

Blind Barbell Bench Program

by Quentin Oppenlander

4.16

Novice - Advanced
Full Gym
3 days/week

428athletes joined

PRO

Old School Size and Strength

by Pete Khatcherian

4.31

Intermediate - Advanced
Full Gym
5 days/week

387athletes joined

PRO

Jacked Intellectual (5-Day Version)

by Fazlifts

4.33

Intermediate - Advanced
Full Gym
5 days/week

380athletes joined

Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

4.33

Intermediate
Full Gym
4 days/week

362athletes joined

Bruce Lee’s Old School Training Plan

by Paris Demers

4.20

Beginner - Intermediate
Garage Gym
4 days/week

326athletes joined

PRO

The Rippler (GZCL Official)

by Cody Lefever

4.33

Novice - Intermediate
Full Gym
4 days/week

285athletes joined

Powerlifting Foundation 1

by Morit Summers

3.92

Beginner - Novice
Full Gym
3 days/week

282athletes joined

Brandon Campbell PRS

by Brandon Campbell

4.09

Intermediate - Advanced
Full Gym
4 days/week

277athletes joined

PRO

PWRBLD Advanced Program

by CT Whitney

4.35

Advanced - Intermediate
Full Gym
5 days/week

264athletes joined

PRO

Captain America - Hybrid Training Program

by Paris Demers

4.07

Intermediate - Advanced
Full Gym
5 days/week

227athletes joined

PRO

Overcoming Gravity

by Steven Low

4.14

Beginner - Advanced
At Home
2 - 4 days/week

213athletes joined

PRO

Jacob Oestreicher Hypertrophy Program

by Jacob Oestreicher

4.25

Beginner - Intermediate
Full Gym
5 days/week

196athletes joined

PRO

SBD101 - Powerbuilding for Students

by Alec Chen

4.10

Beginner - Novice
Full Gym
4 - 5 days/week

176athletes joined

PRO

Power Muscle Blast

by Steve Shaw - Massive Iron

4.53

Novice - Advanced
Full Gym
4 days/week

122athletes joined

PRO

Cure to Progressive Overload Anxiety

by Basement Bodybuilding

4.36

Intermediate - Advanced
Full Gym
4 days/week

119athletes joined

PRO

Flex Wheeler Super Hypertrophy Program

by Flex Wheeler

4.36

Novice - Advanced
Full Gym
6 days/week

114athletes joined

PRO

Kristen Dunsmore Beginner Program

by Kristen Dunsmore

4.09

Beginner - Novice
Full Gym
4 days/week

99athletes joined

PRO

Full Body Pump

by Team GGR

4.00

Novice - Intermediate
Garage Gym
3 days/week

97athletes joined

PRO

100 LBS in 100 Days Deadlift Program

by Matt Vena

4.50

Intermediate - Advanced
Garage Gym
3 days/week

95athletes joined

PRO

Pete Rubish Deadlift PR Program

by Pete Rubish

4.23

Intermediate - Advanced
Full Gym
3 days/week

93athletes joined

PRO

Jacked Intellectual (4-Day Version)

by Fazlifts

4.25

Intermediate - Advanced
Full Gym
4 days/week

75athletes joined

PRO

The Squat Plug Program

by Matt Vena

4.25

Novice - Advanced
Garage Gym
3 days/week

74athletes joined

Maconi Modified Pressing Routine

by Dr. Dave Maconi

3.57

Novice - Advanced
Garage Gym
4 days/week

61athletes joined

Stronger Miles

by Tiffany Ma

4.00

Beginner - Novice
Full Gym
5 days/week

60athletes joined

PRO

LizTess Advanced Powerlifting Program

by Aliza Tessler (@liztess)

4.11

Intermediate - Advanced
Full Gym
4 days/week

56athletes joined

PRO

Arleth's Bodybuilding (5 Day Split)

by Arleth Diaz

Beginner - Intermediate
Full Gym
5 days/week

18athletes 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

Full Body Powerbuilding Split

Matt Vena Intermediate Powerlifting Program

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

Rock The Bells

Bodybuilding Minimum Effective Dose Program

Bryce Lewis Program: Greatest Hits

Hugh Jackman's Wolverine Training Program

Train Like Toji Fushiguro

Bradley Barbell's Bench PR

Basement Bodybuilding: Upper Lower Program

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

Bald Swordman

Kristen Dunsmore Intermediate Program

Deadly Efficient - Train Like The Red Hood

Fazlifts HLM Full Body (The Wizard)

Doom Slayer PPL Program

Fazlifts Upper Lower (The Barbarian)

Dorian Yates High Intensity Training (HIT) Program

Muscle Mommy Manual

Powerlifting Minimum Effective Dose Program

The Dumbbell Stopgap

Big Like Bane Beginner 10-Week Strength Program