Top Workout Programs | Science-Based Fitness Plans

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FEATURED

Golden Warrior: Adaptive Hypertrophy Program

by Bald Omni-Man

4.33

Beginner - Advanced
Full Gym
3 - 5 days/week

3,669athletes joined

FEATURED

MASS IMPACT

by Geoffrey Verity Schofield

4.37

Novice - Advanced
Full Gym
5 days/week

3,113athletes joined

FEATURED

Fullbodymaxxing

by Basement Bodybuilding

4.26

Beginner - Intermediate
Full Gym
3 days/week

1,118athletes joined

FEATURED

P-Zero Ultra (GZCL 2.0)

by Cody Lefever

4.36

Beginner - Intermediate
Full Gym
4 days/week

925athletes joined

FEATURED

The Sculpt Method

by Tiffany Ma

4.07

Beginner - Intermediate
Full Gym
4 days/week

577athletes joined

FEATURED

Blind Barbell 12 Week Powerbuilding

by Quentin Oppenlander

4.28

Novice - Advanced
Full Gym
5 days/week

524athletes joined

FEATURED

APOLLO: Efficient Aesthetic Focused Training

by Josh Brett

4.33

Beginner - Intermediate
Full Gym
3 days/week

363athletes joined

HOT

nSuns 5/3/1

by r/Fitness

4.30

Novice - Intermediate
Full Gym
4 - 6 days/week

42,213athletes joined

GZCL Program (GZCLP)

by Cody Lefever

4.35

Beginner - Novice
Full Gym
3 - 4 days/week

35,237athletes joined

PHUL Workout Program

by Brandon Campbell

4.18

Novice - Intermediate
Full Gym
4 days/week

25,480athletes joined

5/3/1 Boring But Big

by Jim Wendler

4.25

Novice - Intermediate
Garage Gym
4 days/week

24,957athletes joined

Reddit PPL

by r/Fitness

4.25

Novice - Intermediate
Full Gym
6 days/week

23,698athletes joined

KONG: Savage Size in 12 Weeks

by Alex Bromley

4.35

Novice - Intermediate
Full Gym
5 days/week

18,212athletes joined

Alberto Nuñez Upper Lower Program

by Alberto Nuñez

4.18

Beginner - Intermediate
Full Gym
4 days/week

16,379athletes joined

Bullmastiff

by Alex Bromley

4.36

Intermediate
Full Gym
4 days/week

16,217athletes joined

Reddit's Bodyweight Fitness Recommended Routine

by r/BodyweightFitness

4.20

Beginner - Intermediate
At Home
3 days/week

13,903athletes joined

PHAT Workout Program

by Layne Norton

4.30

Intermediate - Advanced
Full Gym
5 days/week

13,881athletes joined

Greg Nuckols Beginner Program

by Greg Nuckols

4.18

Beginner
Full Gym
3 days/week

12,500athletes joined

Candito 6 Week Strength Program

by Jonnie Candito

4.43

Intermediate - Advanced
Garage Gym
7 days/week

12,240athletes joined

Push Pull Legs Upper Lower (PPLUL)

by Dr. Swole

4.13

Novice - Intermediate
Full Gym
5 days/week

11,276athletes joined

Dumbbell PPL

by r/Fitness

4.05

Beginner - Novice
Dumbbell Only
3 days/week

10,125athletes joined

70s Powerlifter

by Alex Bromley

4.41

Intermediate - Advanced
Full Gym
4 days/week

8,622athletes joined

Raider

by Bald Omni-Man

4.39

Novice - Intermediate
Full Gym
4 days/week

8,289athletes joined

5/3/1 for Beginners

by Jim Wendler

4.35

Beginner - Novice
Garage Gym
3 days/week

7,695athletes joined

Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.18

Intermediate
Full Gym
5 days/week

7,627athletes joined

RAVAGE

by Geoffrey Verity Schofield

4.43

Intermediate - Advanced
Full Gym
6 days/week

7,395athletes joined

Strong Curves: Bootyful Beginnings

by Bret Contreras

4.10

Beginner - Novice
Full Gym
3 days/week

7,315athletes joined

Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness

4.16

Beginner
At Home
7 days/week

6,939athletes joined

Beast Slayer - Berserk Method Full Body Program

by Bald Omni-Man

4.38

Beginner - Advanced
Full Gym
3 - 4 days/week

6,543athletes joined

TSA 9 Week Intermediate Approach

by The Strength Athlete

4.28

Intermediate
Garage Gym
4 days/week

6,112athletes joined

Guts Training Program

by Natural Hypertrophy

4.34

Intermediate - Advanced
Full Gym
4 days/week

6,073athletes joined

RAMPAGE

by Geoffrey Verity Schofield

4.24

Novice - Intermediate
Full Gym
3 days/week

5,882athletes joined

Phrak's Greyskull LP

by r/Fitness

4.20

Beginner - Novice
Full Gym
3 days/week

5,209athletes joined

4 Day Upper Lower Program

by Dr. Swole

4.20

Beginner - Intermediate
Full Gym
4 days/week

4,925athletes joined

Full Body Powerbuilding Split

by Dr. Swole

4.19

Beginner - Novice
Full Gym
3 days/week

4,441athletes joined

Matt Vena Intermediate Powerlifting Program

by Matt Vena

4.30

Intermediate
Full Gym
4 days/week

4,425athletes joined

Jacked and Tan 2.0

by Cody Lefever

4.41

Intermediate
Full Gym
4 days/week

4,394athletes joined

Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

4.18

Novice - Intermediate
Full Gym
3 days/week

4,146athletes joined

The Absolute Athlete

by Hadyn Wiseman

4.22

Intermediate
Full Gym
3 days/week

3,795athletes joined

5/3/1 Building the Monolith

by Jim Wendler

4.34

Advanced
Full Gym
3 days/week

3,643athletes joined

M&S 5 Day Dumbbell Program

by r/Fitness

4.05

Novice - Intermediate
Dumbbell Only
5 days/week

3,533athletes joined

Ultimate Hypertrophy Programs: Intermediate

by Natural Hypertrophy

4.26

Intermediate
Full Gym
5 days/week

3,192athletes joined

r/Fitness Basic Beginner Routine (3x5)

by r/Fitness

4.16

Beginner - Novice
Garage Gym
3 days/week

2,975athletes joined

Functional Strength 101

by Justina Ercole

4.30

Beginner
Full Gym
3 days/week

2,960athletes joined

Novice Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.16

Beginner - Novice
Full Gym
4 days/week

2,788athletes joined

TSA Beginner Approach

by The Strength Athlete

4.32

Beginner - Novice
Full Gym
4 days/week

2,746athletes joined

Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

4.22

Novice - Intermediate
Full Gym
4 days/week

2,656athletes joined

Bikini Body

by Menno Henselmans

3.81

Beginner
Full Gym
2 days/week

2,587athletes joined

Frankoman's Dumbbell Only Split

by r/Fitness

4.02

Beginner - Intermediate
Dumbbell Only
3 days/week

2,489athletes joined

Rip And Tear

by Mark Rosenberg

4.43

Advanced
Garage Gym
4 days/week

2,479athletes joined

Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

4.33

Beginner - Intermediate
Full Gym
4 days/week

2,253athletes joined

Mike Tyson Inspired At-Home Training Program

by Paris Demers

3.89

Beginner - Intermediate
At Home
3 - 4 days/week

2,242athletes joined

Golden Six

by Arnold Schwarzenegger

4.36

Beginner - Novice
Full Gym
3 days/week

2,056athletes joined

Bodybuilding Minimum Effective Dose Program

by Dr. Pak

4.03

Beginner - Advanced
Full Gym
2 days/week

2,045athletes joined

Rock The Bells

by Rebecca Rouse

4.17

Beginner - Novice
Dumbbell Only
3 days/week

1,997athletes joined

Muscle Mommy Manual

by Team Boostcamp

4.05

Beginner - Intermediate
Full Gym
4 days/week

1,981athletes joined

Bryce Lewis Program: Greatest Hits

by Bryce Lewis

4.32

Novice - Intermediate
Full Gym
5 days/week

1,976athletes joined

Train Like Toji Fushiguro

by Paris Demers

4.14

Novice - Intermediate
Garage Gym
4 days/week

1,939athletes joined

Silver Era Aesthetics Program

by Natural Hypertrophy

4.27

Intermediate - Advanced
Full Gym
3 - 4 days/week

1,855athletes joined

PRO

Dragon Fist: ULPPL Hybrid Program

by Bald Omni-Man

4.44

Novice - Advanced
Full Gym
5 days/week

1,845athletes joined

PRO

Hugh Jackman's Wolverine Training Program

by Paris Demers

4.08

Novice - Intermediate
Full Gym
4 days/week

1,830athletes joined

Bradley Barbell's Bench PR

by Dr. Adam Bradley

4.22

Intermediate
Full Gym
5 days/week

1,813athletes joined

Power Bomb PPL

by Bald Omni-Man

4.33

Novice - Intermediate
Full Gym
6 days/week

1,736athletes joined

SuperGains (Superset Program)

by Dr. Pak

4.15

Novice - Advanced
Full Gym
3 days/week

1,726athletes joined

Fazlifts Upper Lower

by Fazlifts

4.26

Beginner - Intermediate
Full Gym
4 days/week

1,630athletes joined

Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

4.20

Novice - Intermediate
Full Gym
4 days/week

1,576athletes joined

Goku Training Plan (16-Week At-Home)

by Paris Demers

3.95

Beginner - Intermediate
At Home
4 days/week

1,542athletes joined

Fazlifts Full Body

by Fazlifts

4.23

Novice - Intermediate
Full Gym
3 days/week

1,496athletes joined

Basement Bodybuilding: Home Gym Upper Lower

by Basement Bodybuilding

4.11

Beginner - Intermediate
Garage Gym
4 days/week

1,440athletes joined

Kristen Dunsmore Intermediate Program

by Kristen Dunsmore

4.24

Novice - Intermediate
Full Gym
4 days/week

1,380athletes joined

Deadly Efficient - Train Like The Red Hood

by Paris Demers

4.20

Novice - Advanced
Full Gym
4 days/week

1,371athletes joined

Arnold Schwarzenegger Volume Workout - Variation 1

by Arnold Schwarzenegger

4.22

Advanced
Full Gym
6 days/week

1,360athletes joined

Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates

4.19

Novice - Advanced
Full Gym
4 days/week

1,327athletes joined

Road House Training Plan

by Paris Demers

4.08

Intermediate
Garage Gym
4 days/week

1,319athletes joined

Total Body Sculpt

by Team Boostcamp

3.66

Beginner - Intermediate
Dumbbell Only
3 - 4 days/week

1,287athletes joined

Doom Slayer PPL Program

by Natural Hypertrophy

4.38

Intermediate - Advanced
Full Gym
6 days/week

1,147athletes joined

Bald Swordman

by Bald Omni-Man

4.56

Advanced
Full Gym
4 days/week

1,142athletes joined

ShredSmart Full Body Program

by Radu Antoniu

4.03

Beginner - Intermediate
Full Gym
3 - 4 days/week

1,083athletes joined

Big Like Bane Beginner 10-Week Strength Program

by Paris Demers

4.02

Beginner - Novice
Full Gym
3 days/week

1,045athletes joined

Powerlifting Minimum Effective Dose Program

by Dr. Pak

4.15

Beginner - Advanced
Garage Gym
3 days/week

1,032athletes joined

The Dumbbell Stopgap

by r/Fitness

4.05

Beginner - Novice
Dumbbell Only
3 days/week

1,006athletes joined

Foundations of Strength

by Team GGR

3.99

Novice - Intermediate
At Home
3 days/week

999athletes joined

PRO

Athenian Bulk Blueprint

by Josh Brett

4.08

Beginner - Intermediate
Full Gym
4 days/week

996athletes joined

Dad Bod To Father Figure

by Adam Pecoraro

3.84

Beginner - Intermediate
Full Gym
4 days/week

964athletes joined

Candito 5 Week 10RM Squat Program

by Jonnie Candito

4.39

Novice - Intermediate
Garage Gym
2 days/week

959athletes joined

The Baki Maxing Plan

by Paris Demers

4.23

Novice - Advanced
Full Gym
5 days/week

956athletes joined

Oldschool Dorian Yates H.I.T Training

by Fazlifts

4.14

Intermediate - Advanced
Full Gym
4 days/week

946athletes joined

M&S 6 Day Dumbbell Program

by r/Fitness

4.09

Intermediate - Advanced
Dumbbell Only
6 days/week

940athletes joined

PRO

Fullsterkur Strongman Program

by Alex Bromley

4.43

Novice - Intermediate
Full Gym
3 - 4 days/week

933athletes joined

Recovering Powerlifters

by Geoffrey Verity Schofield

4.38

Novice - Advanced
Full Gym
5 days/week

916athletes joined

Mike Mentzer Heavy Duty Training Program

by Mike Mentzer

4.08

Novice - Advanced
Full Gym
3 days/week

842athletes joined

PRO

The Wayjacked Machine

by Geoffrey Verity Schofield

4.40

Beginner - Intermediate
Full Gym
4 days/week

774athletes joined

It All Starts Here

by Aliza Tessler (@liztess)

4.07

Beginner - Novice
Full Gym
4 days/week

746athletes joined

PRO

Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding

4.51

Novice - Advanced
Full Gym
5 days/week

741athletes joined

Fierce 5

by Lift Vault

4.01

Beginner - Novice
Full Gym
2 days/week

724athletes joined

Blind Barbell Bench Program

by Quentin Oppenlander

4.12

Novice - Advanced
Full Gym
3 days/week

723athletes joined

PRO

Boostcamp Hybrid Athlete Program

by Bryan Boorstein

4.06

Novice - Advanced
Full Gym
6 days/week

706athletes joined

3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

4.41

Beginner - Novice
Full Gym
3 days/week

691athletes joined

PWRBLD Intermediate Program

by CT Whitney

4.30

Novice - Intermediate
Full Gym
4 days/week

642athletes joined

Flex Wheeler Bro Split Hypertrophy

by Flex Wheeler

4.47

Novice - Intermediate
Full Gym
6 days/week

626athletes joined

Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

4.00

Beginner
At Home
2 - 3 days/week

602athletes joined

Meathook

by Mark Rosenberg

4.14

Intermediate - Advanced
Full Gym
5 days/week

571athletes joined

Athletic Base

by Dr. Ramsey Nijem

4.11

Beginner - Intermediate
At Home
4 days/week

556athletes joined

ShredSmart PPL Full Body Program

by Radu Antoniu

3.87

Novice - Intermediate
Full Gym
4 days/week

530athletes joined

PRO

Jacked Intellectual (5-Day Version)

by Fazlifts

4.32

Intermediate - Advanced
Full Gym
5 days/week

505athletes joined

PRO

Jacob Oestreicher Hypertrophy Program

by Jacob Oestreicher

4.28

Beginner - Intermediate
Full Gym
5 days/week

498athletes joined

Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

4.44

Novice - Intermediate
Full Gym
3 days/week

495athletes joined

PRO

Old School Size and Strength

by Pete Khatcherian

4.34

Intermediate - Advanced
Full Gym
5 days/week

463athletes joined

Brandon Campbell PRS

by Brandon Campbell

4.19

Intermediate - Advanced
Full Gym
4 days/week

423athletes joined

Raider 2.0

by Bald Omni-Man

4.73

Novice - Intermediate
Full Gym
4 days/week

419athletes joined

PRO

The Rippler (GZCL Official)

by Cody Lefever

4.30

Novice - Intermediate
Full Gym
4 days/week

395athletes joined

Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

4.33

Intermediate
Full Gym
4 days/week

386athletes joined

Powerlifting Foundation 1

by Morit Summers

3.91

Beginner - Novice
Full Gym
3 days/week

361athletes joined

Bruce Lee’s Old School Training Plan

by Paris Demers

4.26

Beginner - Intermediate
Garage Gym
4 days/week

355athletes joined

Beast Slayer: Berserk Method Full Body Program 2.0

by Bald Omni-Man

4.74

Beginner - Advanced
Full Gym
4 days/week

335athletes joined

PRO

PWRBLD Advanced Program

by CT Whitney

4.38

Advanced - Intermediate
Full Gym
5 days/week

319athletes joined

PRO

Captain America - Hybrid Training Program

by Paris Demers

4.12

Intermediate - Advanced
Full Gym
5 days/week

277athletes joined

PRO

Overcoming Gravity

by Steven Low

4.17

Beginner - Advanced
At Home
2 - 4 days/week

245athletes joined

PRO

Jacked Intellectual (4-Day Version)

by Fazlifts

4.38

Intermediate - Advanced
Full Gym
4 days/week

202athletes joined

PRO

SBD101 - Powerbuilding for Students

by Alec Chen

4.10

Beginner - Novice
Full Gym
4 - 5 days/week

192athletes joined

PRO

Power Muscle Blast

by Steve Shaw - Massive Iron

4.28

Novice - Advanced
Full Gym
4 days/week

183athletes joined

PRO

Cure to Progressive Overload Anxiety

by Basement Bodybuilding

4.38

Intermediate - Advanced
Full Gym
4 days/week

164athletes joined

PRO

Flex Wheeler Super Hypertrophy Program

by Flex Wheeler

4.39

Novice - Advanced
Full Gym
6 days/week

156athletes joined

Stronger Miles

by Tiffany Ma

3.80

Beginner - Novice
Full Gym
5 days/week

141athletes joined

PRO

100 LBS in 100 Days Deadlift Program

by Matt Vena

4.38

Intermediate - Advanced
Garage Gym
3 days/week

134athletes joined

PRO

Full Body Pump

by Team GGR

4.00

Novice - Intermediate
Garage Gym
3 days/week

126athletes joined

PRO

Kristen Dunsmore Beginner Program

by Kristen Dunsmore

4.00

Beginner - Novice
Full Gym
4 days/week

124athletes joined

PRO

Pete Rubish Deadlift PR Program

by Pete Rubish

4.13

Intermediate - Advanced
Full Gym
3 days/week

112athletes joined

PRO

Arleth's Bodybuilding (5 Day Split)

by Arleth Diaz

4.33

Beginner - Intermediate
Full Gym
5 days/week

99athletes joined

PRO

The Squat Plug Program

by Matt Vena

4.00

Novice - Advanced
Garage Gym
3 days/week

97athletes joined

PRO

LizTess Advanced Powerlifting Program

by Aliza Tessler (@liztess)

4.20

Intermediate - Advanced
Full Gym
4 days/week

93athletes joined

Maconi Modified Pressing Routine

by Dr. Dave Maconi

3.67

Novice - Advanced
Garage Gym
4 days/week

81athletes joined

WORKOUT PROGRAMS

Golden Warrior: Adaptive Hypertrophy Program

MASS IMPACT

Fullbodymaxxing

P-Zero Ultra (GZCL 2.0)

The Sculpt Method

Blind Barbell 12 Week Powerbuilding

APOLLO: Efficient Aesthetic Focused Training

nSuns 5/3/1

GZCL Program (GZCLP)

PHUL Workout Program

5/3/1 Boring But Big

Reddit PPL

KONG: Savage Size in 12 Weeks

Alberto Nuñez Upper Lower Program

Bullmastiff

Reddit's Bodyweight Fitness Recommended Routine

PHAT Workout Program

Greg Nuckols Beginner Program

Candito 6 Week Strength Program

Push Pull Legs Upper Lower (PPLUL)

Dumbbell PPL

70s Powerlifter

Raider

5/3/1 for Beginners

Intermediate Bodybuilding Program (by Eric Helms)

RAVAGE

Strong Curves: Bootyful Beginnings

Reddit's Bodyweight Fitness Primer

Beast Slayer - Berserk Method Full Body Program

TSA 9 Week Intermediate Approach

Guts Training Program

RAMPAGE

Phrak's Greyskull LP

4 Day Upper Lower Program

Full Body Powerbuilding Split

Matt Vena Intermediate Powerlifting Program

Jacked and Tan 2.0

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)

Functional Strength 101

Novice Bodybuilding Program (by Eric Helms)

TSA Beginner Approach

Ultimate Hypertrophy Programs: Bridge

Bikini Body

Frankoman's Dumbbell Only Split

Rip And Tear

Basement Bodybuilding: Upper Lower Program

Mike Tyson Inspired At-Home Training Program

Golden Six

Bodybuilding Minimum Effective Dose Program

Rock The Bells

Muscle Mommy Manual

Bryce Lewis Program: Greatest Hits

Train Like Toji Fushiguro

Silver Era Aesthetics Program

Dragon Fist: ULPPL Hybrid Program

Hugh Jackman's Wolverine Training Program

Bradley Barbell's Bench PR

Power Bomb PPL

SuperGains (Superset Program)

Fazlifts Upper Lower

Superman Aesthetics Bodybuilding Program

Goku Training Plan (16-Week At-Home)

Fazlifts Full Body

Basement Bodybuilding: Home Gym Upper Lower

Kristen Dunsmore Intermediate Program

Deadly Efficient - Train Like The Red Hood

Arnold Schwarzenegger Volume Workout - Variation 1

Dorian Yates High Intensity Training (HIT) Program

Road House Training Plan

Total Body Sculpt

Doom Slayer PPL Program

Bald Swordman

ShredSmart Full Body Program

Big Like Bane Beginner 10-Week Strength Program