Find your lifting program
14,000+ proven workout programs from coaches like Jim Wendler, Cody Lefever and Alberto Nuñez, plus thousands built by lifters like you. Pick one and every workout is laid out for you in the free Boostcamp app, with the progression already written in.
![[The Absolute Tank] 3 Day Full Body Workout Program](/_next/image?url=https%3A%2F%2Fs3.boostcamp.app%2Fc6abb8ae-720f-49b5-8624-f82bd72b5b0f.jpg&w=3840&q=75)
How to choose a workout program
The right program matches your experience, your goal and the days you can actually train, so you stop guessing and start getting stronger. Narrow 14,000+ programs down to yours in four steps:
1. Experience level
New lifters do best on simple full-body programs with a steady progression (see beginner programs). Once the early gains slow down, intermediate programs keep you progressing with weekly or block-based progression. Advanced programs bring more volume, specialization and periodization.
2. Goal
Want a bigger squat, bench and deadlift? Start with powerlifting programs. Want to build muscle? Pick from hypertrophy programs. Many programs do both, and each program's goal tags tell you what it's built for.
3. Days per week
Pick a schedule you can keep every week; consistency is what builds strength. Among the coach programs listed here, 38 run 3 days per week, 55 run 4 days, and 34 run 5 or more days. Three-day plans are usually full-body; five- and six-day plans usually split muscle groups.
4. Equipment
Train with what you have: rule out any program built around a barbell, rack or machines you don't have. In the app, All Filters narrows the library by equipment (Full Gym, Garage Gym, Dumbbell Only or At Home); on the web, the full program browser has a bodyweight filter. See the program library guide for every filter.
Still not sure? Answer a short questionnaire and Boostcamp Pro's personalized programs build a plan for you, or browse Boostcamp use cases to see how different lifters train with the app. Rather write your own? The program builder is free, with no cap on how many programs you create.
Most popular workout programs on Boostcamp
The 10 coach programs with the most lifters on Boostcamp, ranked by how many lifters have followed each one. Not sure which to pick? Start where other lifters already have: choose one and follow it in the free Boostcamp app.
- nSuns 5/3/1 by r/FitnessIntermediate · 4-6 days/wk · 44,106 lifters
- GZCL Program (GZCLP) by Cody LefeverBeginner-Intermediate · 3-4 days/wk · 39,861 lifters
- PHUL Workout Program by Brandon CampbellIntermediate · 4 days/wk · 32,937 lifters
- 5/3/1 Boring But Big by Jim WendlerIntermediate · 4 days/wk · 26,799 lifters
- Reddit PPL by r/FitnessIntermediate · 6 days/wk · 25,448 lifters
- KONG: Savage Size in 12 Weeks by Alex BromleyIntermediate · 5 days/wk · 20,742 lifters
- Alberto Nuñez Upper Lower Program by Alberto NuñezBeginner-Intermediate · 4 days/wk · 18,181 lifters
- Bullmastiff by Alex BromleyIntermediate · 4 days/wk · 17,919 lifters
- PHAT Workout Program by Layne NortonIntermediate-Advanced · 5 days/wk · 16,257 lifters
- Reddit's Bodyweight Fitness Recommended Routine by r/BodyweightFitnessBeginner-Intermediate · 3 days/wk · 15,166 lifters
Frequently asked questions
Boostcamp has more than 14,000 workout programs: over 130 designed by coaches, and the rest built and shared by Boostcamp lifters as community programs. Filter by goal, experience level, equipment and days per week to find the one that fits you, then start it in the free Boostcamp app.
Most are. Boostcamp is free on iOS and Android, so you can follow programs and log every workout without paying; more than 20 coach programs are Pro-exclusive. Boostcamp Pro costs $59.99 per year (about $4.99 per month) with a 7-day free trial, or $14.99 per month.
The most-followed beginner programs on Boostcamp right now include GZCL Program (GZCLP) by Cody Lefever, Alberto Nuñez Upper Lower Program by Alberto Nuñez and Reddit's Bodyweight Fitness Recommended Routine by r/BodyweightFitness. A good first program trains the main compound lifts 3 days per week with a simple, repeatable progression, so you add weight steadily without guessing what to do next. Find more proven options at boostcamp.app/beginners and start one in the free Boostcamp app.
Pick the number of days you can train every week without missing sessions, then filter by that number. Three-day programs are usually full-body, four-day programs often use an upper/lower split, and five- or six-day programs typically use push/pull/legs or body-part splits. A schedule you can sustain beats the highest frequency, because showing up every week is what makes you stronger.
Yes. Boostcamp's program builder is free, with no cap on how many programs you create. Build yours in the app or on the web at boostcamp.app/custom-program, then follow it and log sets, reps, weight and RPE every workout.
Coach programs are designed by coaches: Boostcamp has more than 130 of them, and more than 20 are Pro-exclusive. Community programs are built and shared by Boostcamp lifters with the program builder, and they make up the rest of the 14,000+ programs. Either way, you can follow your program and log every workout in the Boostcamp app.
Hit every PR.
