Top Workout Programs | Science-Based Fitness Plans

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FEATURED

Golden Warrior: Adaptive Hypertrophy Program

by Bald Omni-Man

4.34

Beginner - Advanced
Full Gym
3 - 5 days/week

3,284athletes joined

FEATURED

MASS IMPACT

by Geoffrey Verity Schofield

4.36

Novice - Advanced
Full Gym
5 days/week

2,849athletes joined

FEATURED

Fullbodymaxxing

by Basement Bodybuilding

4.30

Beginner - Intermediate
Full Gym
3 days/week

967athletes joined

FEATURED

P-Zero Ultra (GZCL 2.0)

by Cody Lefever

4.34

Beginner - Intermediate
Full Gym
4 days/week

756athletes joined

FEATURED

The Sculpt Method

by Tiffany Ma

4.02

Beginner - Intermediate
Full Gym
4 days/week

485athletes joined

FEATURED

Blind Barbell 12 Week Powerbuilding

by Quentin Oppenlander

4.31

Novice - Advanced
Full Gym
5 days/week

446athletes joined

FEATURED

The Golden Ratio Method

by Josh Brett

Beginner - Intermediate
Full Gym
3 days/week

0athletes joined

HOT

nSuns 5/3/1

by r/Fitness

4.30

Novice - Intermediate
Full Gym
4 - 6 days/week

41,589athletes joined

GZCL Program (GZCLP)

by Cody Lefever

4.35

Beginner - Novice
Full Gym
3 - 4 days/week

34,228athletes joined

5/3/1 Boring But Big

by Jim Wendler

4.25

Novice - Intermediate
Garage Gym
4 days/week

24,297athletes joined

PHUL Workout Program

by Brandon Campbell

4.19

Novice - Intermediate
Full Gym
4 days/week

23,906athletes joined

Reddit PPL

by r/Fitness

4.26

Novice - Intermediate
Full Gym
6 days/week

23,183athletes joined

KONG: Savage Size in 12 Weeks

by Alex Bromley

4.35

Novice - Intermediate
Full Gym
5 days/week

17,642athletes joined

Alberto Nuñez Upper Lower Program

by Alberto Nuñez

4.18

Beginner - Intermediate
Full Gym
4 days/week

16,044athletes joined

Bullmastiff

by Alex Bromley

4.36

Intermediate
Full Gym
4 days/week

15,545athletes joined

PHAT Workout Program

by Layne Norton

4.30

Intermediate - Advanced
Full Gym
5 days/week

13,527athletes joined

Reddit's Bodyweight Fitness Recommended Routine

by r/BodyweightFitness

4.18

Beginner - Intermediate
At Home
3 days/week

13,455athletes joined

Greg Nuckols Beginner Program

by Greg Nuckols

4.19

Beginner
Full Gym
3 days/week

12,064athletes joined

Candito 6 Week Strength Program

by Jonnie Candito

4.43

Intermediate - Advanced
Garage Gym
7 days/week

11,916athletes joined

Push Pull Legs Upper Lower (PPLUL)

by Dr. Swole

4.12

Novice - Intermediate
Full Gym
5 days/week

10,850athletes joined

Dumbbell PPL

by r/Fitness

4.06

Beginner - Novice
Dumbbell Only
3 days/week

9,835athletes joined

70s Powerlifter

by Alex Bromley

4.40

Intermediate - Advanced
Full Gym
4 days/week

8,337athletes joined

Raider

by Bald Omni-Man

4.40

Novice - Intermediate
Full Gym
4 days/week

7,989athletes joined

Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.18

Intermediate
Full Gym
5 days/week

7,559athletes joined

5/3/1 for Beginners

by Jim Wendler

4.35

Beginner - Novice
Garage Gym
3 days/week

7,445athletes joined

RAVAGE

by Geoffrey Verity Schofield

4.43

Intermediate - Advanced
Full Gym
6 days/week

7,198athletes joined

Strong Curves: Bootyful Beginnings

by Bret Contreras

4.11

Beginner - Novice
Full Gym
3 days/week

6,850athletes joined

Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness

4.16

Beginner
At Home
7 days/week

6,745athletes joined

Beast Slayer - Berserk Method Full Body Program

by Bald Omni-Man

4.39

Beginner - Advanced
Full Gym
3 - 4 days/week

6,142athletes joined

TSA 9 Week Intermediate Approach

by The Strength Athlete

4.28

Intermediate
Garage Gym
4 days/week

5,954athletes joined

Guts Training Program

by Natural Hypertrophy

4.34

Intermediate - Advanced
Full Gym
4 days/week

5,906athletes joined

RAMPAGE

by Geoffrey Verity Schofield

4.24

Novice - Intermediate
Full Gym
3 days/week

5,681athletes joined

Phrak's Greyskull LP

by r/Fitness

4.20

Beginner - Novice
Full Gym
3 days/week

4,994athletes joined

4 Day Upper Lower Program

by Dr. Swole

4.19

Beginner - Intermediate
Full Gym
4 days/week

4,761athletes joined

Jacked and Tan 2.0

by Cody Lefever

4.41

Intermediate
Full Gym
4 days/week

4,274athletes joined

Matt Vena Intermediate Powerlifting Program

by Matt Vena

4.32

Intermediate
Full Gym
4 days/week

4,235athletes joined

Full Body Powerbuilding Split

by Dr. Swole

4.19

Beginner - Novice
Full Gym
3 days/week

4,186athletes joined

Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

4.18

Novice - Intermediate
Full Gym
3 days/week

4,013athletes joined

The Absolute Athlete

by Hadyn Wiseman

4.23

Intermediate
Full Gym
3 days/week

3,702athletes joined

5/3/1 Building the Monolith

by Jim Wendler

4.34

Advanced
Full Gym
3 days/week

3,515athletes joined

M&S 5 Day Dumbbell Program

by r/Fitness

4.06

Novice - Intermediate
Dumbbell Only
5 days/week

3,255athletes joined

Ultimate Hypertrophy Programs: Intermediate

by Natural Hypertrophy

4.28

Intermediate
Full Gym
5 days/week

3,073athletes joined

r/Fitness Basic Beginner Routine (3x5)

by r/Fitness

4.17

Beginner - Novice
Garage Gym
3 days/week

2,880athletes joined

Functional Strength 101

by Justina Ercole

4.29

Beginner
Full Gym
3 days/week

2,777athletes joined

Novice Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.16

Beginner - Novice
Full Gym
4 days/week

2,726athletes joined

TSA Beginner Approach

by The Strength Athlete

4.33

Beginner - Novice
Full Gym
4 days/week

2,664athletes joined

Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

4.23

Novice - Intermediate
Full Gym
4 days/week

2,570athletes joined

Bikini Body

by Menno Henselmans

3.81

Beginner
Full Gym
2 days/week

2,443athletes joined

Rip And Tear

by Mark Rosenberg

4.43

Advanced
Garage Gym
4 days/week

2,426athletes joined

Frankoman's Dumbbell Only Split

by r/Fitness

4.02

Beginner - Intermediate
Dumbbell Only
3 days/week

2,284athletes joined

Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

4.35

Beginner - Intermediate
Full Gym
4 days/week

2,076athletes joined

Mike Tyson Inspired At-Home Training Program

by Paris Demers

3.92

Beginner - Intermediate
At Home
3 - 4 days/week

2,064athletes joined

Golden Six

by Arnold Schwarzenegger

4.36

Beginner - Novice
Full Gym
3 days/week

1,981athletes joined

Bodybuilding Minimum Effective Dose Program

by Dr. Pak

4.02

Beginner - Advanced
Full Gym
2 days/week

1,960athletes joined

Rock The Bells

by Rebecca Rouse

4.16

Beginner - Novice
Dumbbell Only
3 days/week

1,915athletes joined

Bryce Lewis Program: Greatest Hits

by Bryce Lewis

4.31

Novice - Intermediate
Full Gym
5 days/week

1,889athletes joined

Train Like Toji Fushiguro

by Paris Demers

4.16

Novice - Intermediate
Garage Gym
4 days/week

1,850athletes joined

PRO

Hugh Jackman's Wolverine Training Program

by Paris Demers

4.07

Novice - Intermediate
Full Gym
4 days/week

1,777athletes joined

Silver Era Aesthetics Program

by Natural Hypertrophy

4.26

Intermediate - Advanced
Full Gym
3 - 4 days/week

1,771athletes joined

Bradley Barbell's Bench PR

by Dr. Adam Bradley

4.23

Intermediate
Full Gym
5 days/week

1,743athletes joined

PRO

Dragon Fist: ULPPL Hybrid Program

by Bald Omni-Man

4.44

Novice - Advanced
Full Gym
5 days/week

1,730athletes joined

Power Bomb PPL

by Bald Omni-Man

4.35

Novice - Intermediate
Full Gym
6 days/week

1,688athletes joined

SuperGains (Superset Program)

by Dr. Pak

4.14

Novice - Advanced
Full Gym
3 days/week

1,672athletes joined

Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

4.22

Novice - Intermediate
Full Gym
4 days/week

1,530athletes joined

Muscle Mommy Manual

by Team Boostcamp

3.99

Beginner - Intermediate
Full Gym
4 days/week

1,516athletes joined

Goku Training Plan (16-Week At-Home)

by Paris Demers

3.94

Beginner - Intermediate
At Home
4 days/week

1,437athletes joined

Basement Bodybuilding: Home Gym Upper Lower

by Basement Bodybuilding

4.12

Beginner - Intermediate
Garage Gym
4 days/week

1,370athletes joined

Fazlifts Full Body

by Fazlifts

4.22

Novice - Intermediate
Full Gym
3 days/week

1,352athletes joined

Fazlifts Upper Lower

by Fazlifts

4.25

Beginner - Intermediate
Full Gym
4 days/week

1,339athletes joined

Road House Training Plan

by Paris Demers

4.10

Intermediate
Garage Gym
4 days/week

1,291athletes joined

Kristen Dunsmore Intermediate Program

by Kristen Dunsmore

4.25

Novice - Intermediate
Full Gym
4 days/week

1,289athletes joined

Arnold Schwarzenegger Volume Workout - Variation 1

by Arnold Schwarzenegger

4.20

Advanced
Full Gym
6 days/week

1,276athletes joined

Deadly Efficient - Train Like The Red Hood

by Paris Demers

4.21

Novice - Advanced
Full Gym
4 days/week

1,267athletes joined

Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates

4.19

Novice - Advanced
Full Gym
4 days/week

1,148athletes joined

Bald Swordman

by Bald Omni-Man

4.55

Advanced
Full Gym
4 days/week

1,132athletes joined

Doom Slayer PPL Program

by Natural Hypertrophy

4.38

Intermediate - Advanced
Full Gym
6 days/week

1,086athletes joined

ShredSmart Full Body Program

by Radu Antoniu

4.02

Beginner - Intermediate
Full Gym
3 - 4 days/week

989athletes joined

Big Like Bane Beginner 10-Week Strength Program

by Paris Demers

4.02

Beginner - Novice
Full Gym
3 days/week

987athletes joined

Powerlifting Minimum Effective Dose Program

by Dr. Pak

4.14

Beginner - Advanced
Garage Gym
3 days/week

986athletes joined

Total Body Sculpt

by Team Boostcamp

3.66

Beginner - Intermediate
Dumbbell Only
3 - 4 days/week

965athletes joined

The Dumbbell Stopgap

by r/Fitness

4.05

Beginner - Novice
Dumbbell Only
3 days/week

964athletes joined

PRO

Athenian Bulk Blueprint

by Josh Brett

4.09

Beginner - Intermediate
Full Gym
4 days/week

938athletes joined

Candito 5 Week 10RM Squat Program

by Jonnie Candito

4.38

Novice - Intermediate
Garage Gym
2 days/week

934athletes joined

PRO

Fullsterkur Strongman Program

by Alex Bromley

4.46

Novice - Intermediate
Full Gym
3 - 4 days/week

905athletes joined

Dad Bod To Father Figure

by Adam Pecoraro

3.89

Beginner - Intermediate
Full Gym
4 days/week

899athletes joined

M&S 6 Day Dumbbell Program

by r/Fitness

4.09

Intermediate - Advanced
Dumbbell Only
6 days/week

895athletes joined

Oldschool Dorian Yates H.I.T Training

by Fazlifts

4.16

Intermediate - Advanced
Full Gym
4 days/week

881athletes joined

Recovering Powerlifters

by Geoffrey Verity Schofield

4.38

Novice - Advanced
Full Gym
5 days/week

876athletes joined

Foundations of Strength

by Team GGR

4.02

Novice - Intermediate
At Home
3 days/week

865athletes joined

The Baki Maxing Plan

by Paris Demers

4.25

Novice - Advanced
Full Gym
5 days/week

841athletes joined

Mike Mentzer Heavy Duty Training Program

by Mike Mentzer

4.14

Novice - Advanced
Full Gym
3 days/week

747athletes joined

PRO

The Wayjacked Machine

by Geoffrey Verity Schofield

4.40

Beginner - Intermediate
Full Gym
4 days/week

707athletes joined

Fierce 5

by Lift Vault

4.06

Beginner - Novice
Full Gym
2 days/week

697athletes joined

PRO

Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding

4.53

Novice - Advanced
Full Gym
5 days/week

683athletes joined

3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

4.41

Beginner - Novice
Full Gym
3 days/week

668athletes joined

PRO

Boostcamp Hybrid Athlete Program

by Bryan Boorstein

4.09

Novice - Advanced
Full Gym
6 days/week

649athletes joined

It All Starts Here

by Aliza Tessler (@liztess)

4.04

Beginner - Novice
Full Gym
4 days/week

627athletes joined

Blind Barbell Bench Program

by Quentin Oppenlander

4.14

Novice - Advanced
Full Gym
3 days/week

622athletes joined

PWRBLD Intermediate Program

by CT Whitney

4.30

Novice - Intermediate
Full Gym
4 days/week

590athletes joined

Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

4.00

Beginner
At Home
2 - 3 days/week

576athletes joined

Flex Wheeler Bro Split Hypertrophy

by Flex Wheeler

4.43

Novice - Intermediate
Full Gym
6 days/week

555athletes joined

Athletic Base

by Dr. Ramsey Nijem

4.11

Beginner - Intermediate
At Home
4 days/week

534athletes joined

Meathook

by Mark Rosenberg

4.14

Intermediate - Advanced
Full Gym
5 days/week

533athletes joined

ShredSmart PPL Full Body Program

by Radu Antoniu

3.88

Novice - Intermediate
Full Gym
4 days/week

514athletes joined

Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

4.48

Novice - Intermediate
Full Gym
3 days/week

475athletes joined

PRO

Jacked Intellectual (5-Day Version)

by Fazlifts

4.33

Intermediate - Advanced
Full Gym
5 days/week

471athletes joined

PRO

Old School Size and Strength

by Pete Khatcherian

4.31

Intermediate - Advanced
Full Gym
5 days/week

439athletes joined

Brandon Campbell PRS

by Brandon Campbell

4.16

Intermediate - Advanced
Full Gym
4 days/week

386athletes joined

Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

4.33

Intermediate
Full Gym
4 days/week

382athletes joined

PRO

Jacob Oestreicher Hypertrophy Program

by Jacob Oestreicher

4.28

Beginner - Intermediate
Full Gym
5 days/week

378athletes joined

PRO

The Rippler (GZCL Official)

by Cody Lefever

4.29

Novice - Intermediate
Full Gym
4 days/week

362athletes joined

Bruce Lee’s Old School Training Plan

by Paris Demers

4.26

Beginner - Intermediate
Garage Gym
4 days/week

347athletes joined

Powerlifting Foundation 1

by Morit Summers

3.90

Beginner - Novice
Full Gym
3 days/week

318athletes joined

PRO

PWRBLD Advanced Program

by CT Whitney

4.36

Advanced - Intermediate
Full Gym
5 days/week

297athletes joined

PRO

Captain America - Hybrid Training Program

by Paris Demers

4.09

Intermediate - Advanced
Full Gym
5 days/week

253athletes joined

PRO

Overcoming Gravity

by Steven Low

4.14

Beginner - Advanced
At Home
2 - 4 days/week

232athletes joined

PRO

SBD101 - Powerbuilding for Students

by Alec Chen

4.10

Beginner - Novice
Full Gym
4 - 5 days/week

187athletes joined

PRO

Power Muscle Blast

by Steve Shaw - Massive Iron

4.33

Novice - Advanced
Full Gym
4 days/week

163athletes joined

PRO

Jacked Intellectual (4-Day Version)

by Fazlifts

4.33

Intermediate - Advanced
Full Gym
4 days/week

162athletes joined

PRO

Cure to Progressive Overload Anxiety

by Basement Bodybuilding

4.37

Intermediate - Advanced
Full Gym
4 days/week

152athletes joined

PRO

Flex Wheeler Super Hypertrophy Program

by Flex Wheeler

4.38

Novice - Advanced
Full Gym
6 days/week

142athletes joined

PRO

100 LBS in 100 Days Deadlift Program

by Matt Vena

4.55

Intermediate - Advanced
Garage Gym
3 days/week

127athletes joined

PRO

Kristen Dunsmore Beginner Program

by Kristen Dunsmore

4.00

Beginner - Novice
Full Gym
4 days/week

116athletes joined

PRO

Full Body Pump

by Team GGR

4.00

Novice - Intermediate
Garage Gym
3 days/week

112athletes joined

PRO

Pete Rubish Deadlift PR Program

by Pete Rubish

4.13

Intermediate - Advanced
Full Gym
3 days/week

110athletes joined

Stronger Miles

by Tiffany Ma

3.80

Beginner - Novice
Full Gym
5 days/week

108athletes joined

PRO

The Squat Plug Program

by Matt Vena

4.00

Novice - Advanced
Garage Gym
3 days/week

87athletes joined

Maconi Modified Pressing Routine

by Dr. Dave Maconi

3.67

Novice - Advanced
Garage Gym
4 days/week

78athletes joined

PRO

LizTess Advanced Powerlifting Program

by Aliza Tessler (@liztess)

4.19

Intermediate - Advanced
Full Gym
4 days/week

78athletes joined

PRO

Arleth's Bodybuilding (5 Day Split)

by Arleth Diaz

4.67

Beginner - Intermediate
Full Gym
5 days/week

61athletes 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

The Golden Ratio Method

nSuns 5/3/1

GZCL Program (GZCLP)

5/3/1 Boring But Big

PHUL Workout Program

Reddit PPL

KONG: Savage Size in 12 Weeks

Alberto Nuñez Upper Lower Program

Bullmastiff

PHAT Workout Program

Reddit's Bodyweight Fitness Recommended Routine

Greg Nuckols Beginner Program

Candito 6 Week Strength Program

Push Pull Legs Upper Lower (PPLUL)

Dumbbell PPL

70s Powerlifter

Raider

Intermediate Bodybuilding Program (by Eric Helms)

5/3/1 for Beginners

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

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)

Functional Strength 101

Novice Bodybuilding Program (by Eric Helms)

TSA Beginner Approach

Ultimate Hypertrophy Programs: Bridge

Bikini Body

Rip And Tear

Frankoman's Dumbbell Only Split

Basement Bodybuilding: Upper Lower Program

Mike Tyson Inspired At-Home Training Program

Golden Six

Bodybuilding Minimum Effective Dose Program

Rock The Bells

Bryce Lewis Program: Greatest Hits

Train Like Toji Fushiguro

Hugh Jackman's Wolverine Training Program

Silver Era Aesthetics Program

Bradley Barbell's Bench PR

Dragon Fist: ULPPL Hybrid Program

Power Bomb PPL

SuperGains (Superset Program)

Superman Aesthetics Bodybuilding Program

Muscle Mommy Manual

Goku Training Plan (16-Week At-Home)

Basement Bodybuilding: Home Gym Upper Lower

Fazlifts Full Body

Fazlifts Upper Lower

Road House Training Plan

Kristen Dunsmore Intermediate Program

Arnold Schwarzenegger Volume Workout - Variation 1

Deadly Efficient - Train Like The Red Hood

Dorian Yates High Intensity Training (HIT) Program

Bald Swordman

Doom Slayer PPL Program

ShredSmart Full Body Program

Big Like Bane Beginner 10-Week Strength Program

Powerlifting Minimum Effective Dose Program