Top Workout Programs | Science-Based Fitness Plans

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FEATURED

Golden Warrior: Adaptive Hypertrophy Program

by Bald Omni-Man

4.35

Beginner - Advanced
Full Gym
3 - 5 days/week

2,950athletes joined

FEATURED

MASS IMPACT

by Geoffrey Verity Schofield

4.36

Novice - Advanced
Full Gym
5 days/week

2,593athletes joined

FEATURED

Athenian Bulk Blueprint

by Josh Brett

4.10

Beginner - Intermediate
Full Gym
4 days/week

821athletes joined

FEATURED

Fullbodymaxxing

by Basement Bodybuilding

4.39

Beginner - Intermediate
Full Gym
3 days/week

806athletes joined

FEATURED

P-Zero Ultra (GZCL 2.0)

by Cody Lefever

4.35

Beginner - Intermediate
Full Gym
4 days/week

619athletes joined

FEATURED

The Sculpt Method

by Tiffany Ma

4.03

Beginner - Intermediate
Full Gym
4 days/week

418athletes joined

FEATURED

Blind Barbell 12 Week Powerbuilding

by Quentin Oppenlander

4.34

Novice - Advanced
Full Gym
5 days/week

380athletes joined

HOT

nSuns 5/3/1

by r/Fitness

4.30

Novice - Intermediate
Full Gym
4 - 6 days/week

41,122athletes joined

GZCL Program (GZCLP)

by Cody Lefever

4.35

Beginner - Novice
Full Gym
3 - 4 days/week

33,579athletes joined

5/3/1 Boring But Big

by Jim Wendler

4.26

Novice - Intermediate
Garage Gym
4 days/week

23,812athletes joined

PHUL Workout Program

by Brandon Campbell

4.19

Novice - Intermediate
Full Gym
4 days/week

22,863athletes joined

Reddit PPL

by r/Fitness

4.26

Novice - Intermediate
Full Gym
6 days/week

22,832athletes joined

KONG: Savage Size in 12 Weeks

by Alex Bromley

4.36

Novice - Intermediate
Full Gym
5 days/week

17,254athletes joined

Alberto Nuñez Upper Lower Program

by Alberto Nuñez

4.18

Beginner - Intermediate
Full Gym
4 days/week

15,813athletes joined

Bullmastiff

by Alex Bromley

4.37

Intermediate
Full Gym
4 days/week

15,085athletes joined

PHAT Workout Program

by Layne Norton

4.30

Intermediate - Advanced
Full Gym
5 days/week

13,209athletes joined

Reddit's Bodyweight Fitness Recommended Routine

by r/BodyweightFitness

4.18

Beginner - Intermediate
At Home
3 days/week

13,191athletes joined

Greg Nuckols Beginner Program

by Greg Nuckols

4.18

Beginner
Full Gym
3 days/week

11,775athletes joined

Candito 6 Week Strength Program

by Jonnie Candito

4.44

Intermediate - Advanced
Garage Gym
7 days/week

11,646athletes joined

Push Pull Legs Upper Lower (PPLUL)

by Dr. Swole

4.12

Novice - Intermediate
Full Gym
5 days/week

10,560athletes joined

Dumbbell PPL

by r/Fitness

4.06

Beginner - Novice
Dumbbell Only
3 days/week

9,651athletes joined

70s Powerlifter

by Alex Bromley

4.41

Intermediate - Advanced
Full Gym
4 days/week

8,122athletes joined

Raider

by Bald Omni-Man

4.40

Novice - Intermediate
Full Gym
4 days/week

7,731athletes joined

Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.18

Intermediate
Full Gym
5 days/week

7,510athletes joined

5/3/1 for Beginners

by Jim Wendler

4.35

Beginner - Novice
Garage Gym
3 days/week

7,250athletes joined

RAVAGE

by Geoffrey Verity Schofield

4.44

Intermediate - Advanced
Full Gym
6 days/week

7,011athletes joined

Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness

4.17

Beginner
At Home
7 days/week

6,609athletes joined

Strong Curves: Bootyful Beginnings

by Bret Contreras

4.11

Beginner - Novice
Full Gym
3 days/week

6,598athletes joined

TSA 9 Week Intermediate Approach

by The Strength Athlete

4.28

Intermediate
Garage Gym
4 days/week

5,839athletes joined

Beast Slayer - Berserk Method Full Body Program

by Bald Omni-Man

4.40

Beginner - Advanced
Full Gym
3 - 4 days/week

5,809athletes joined

Guts Training Program

by Natural Hypertrophy

4.34

Intermediate - Advanced
Full Gym
4 days/week

5,762athletes joined

RAMPAGE

by Geoffrey Verity Schofield

4.24

Novice - Intermediate
Full Gym
3 days/week

5,535athletes joined

Phrak's Greyskull LP

by r/Fitness

4.20

Beginner - Novice
Full Gym
3 days/week

4,851athletes joined

4 Day Upper Lower Program

by Dr. Swole

4.20

Beginner - Intermediate
Full Gym
4 days/week

4,639athletes joined

Jacked and Tan 2.0

by Cody Lefever

4.40

Intermediate
Full Gym
4 days/week

4,176athletes joined

Matt Vena Intermediate Powerlifting Program

by Matt Vena

4.32

Intermediate
Full Gym
4 days/week

4,068athletes joined

Full Body Powerbuilding Split

by Dr. Swole

4.19

Beginner - Novice
Full Gym
3 days/week

4,017athletes joined

Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

4.18

Novice - Intermediate
Full Gym
3 days/week

3,908athletes joined

The Absolute Athlete

by Hadyn Wiseman

4.22

Intermediate
Full Gym
3 days/week

3,590athletes joined

5/3/1 Building the Monolith

by Jim Wendler

4.34

Advanced
Full Gym
3 days/week

3,423athletes joined

M&S 5 Day Dumbbell Program

by r/Fitness

4.06

Novice - Intermediate
Dumbbell Only
5 days/week

3,102athletes joined

Ultimate Hypertrophy Programs: Intermediate

by Natural Hypertrophy

4.29

Intermediate
Full Gym
5 days/week

2,961athletes joined

r/Fitness Basic Beginner Routine (3x5)

by r/Fitness

4.17

Beginner - Novice
Garage Gym
3 days/week

2,823athletes joined

Functional Strength 101

by Justina Ercole

4.30

Beginner
Full Gym
3 days/week

2,687athletes joined

Novice Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.14

Beginner - Novice
Full Gym
4 days/week

2,675athletes joined

TSA Beginner Approach

by The Strength Athlete

4.33

Beginner - Novice
Full Gym
4 days/week

2,608athletes joined

Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

4.23

Novice - Intermediate
Full Gym
4 days/week

2,513athletes joined

Rip And Tear

by Mark Rosenberg

4.43

Advanced
Garage Gym
4 days/week

2,390athletes joined

Bikini Body

by Menno Henselmans

3.82

Beginner
Full Gym
2 days/week

2,376athletes joined

Frankoman's Dumbbell Only Split

by r/Fitness

4.04

Beginner - Intermediate
Dumbbell Only
3 days/week

2,181athletes joined

Mike Tyson Inspired At-Home Training Program

by Paris Demers

3.90

Beginner - Intermediate
At Home
3 - 4 days/week

1,974athletes joined

Golden Six

by Arnold Schwarzenegger

4.36

Beginner - Novice
Full Gym
3 days/week

1,942athletes joined

Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

4.37

Beginner - Intermediate
Full Gym
4 days/week

1,933athletes joined

Bodybuilding Minimum Effective Dose Program

by Dr. Pak

4.04

Beginner - Advanced
Full Gym
2 days/week

1,895athletes joined

Rock The Bells

by Rebecca Rouse

4.16

Beginner - Novice
Dumbbell Only
3 days/week

1,869athletes joined

Bryce Lewis Program: Greatest Hits

by Bryce Lewis

4.31

Novice - Intermediate
Full Gym
5 days/week

1,822athletes joined

Train Like Toji Fushiguro

by Paris Demers

4.15

Novice - Intermediate
Garage Gym
4 days/week

1,796athletes joined

PRO

Hugh Jackman's Wolverine Training Program

by Paris Demers

4.07

Novice - Intermediate
Full Gym
4 days/week

1,750athletes joined

Bradley Barbell's Bench PR

by Dr. Adam Bradley

4.23

Intermediate
Full Gym
5 days/week

1,721athletes joined

Silver Era Aesthetics Program

by Natural Hypertrophy

4.26

Intermediate - Advanced
Full Gym
3 - 4 days/week

1,716athletes joined

PRO

Dragon Fist: ULPPL Hybrid Program

by Bald Omni-Man

4.43

Novice - Advanced
Full Gym
5 days/week

1,643athletes joined

Power Bomb PPL

by Bald Omni-Man

4.35

Novice - Intermediate
Full Gym
6 days/week

1,638athletes joined

SuperGains (Superset Program)

by Dr. Pak

4.15

Novice - Advanced
Full Gym
3 days/week

1,633athletes joined

Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

4.21

Novice - Intermediate
Full Gym
4 days/week

1,501athletes joined

Goku Training Plan (16-Week At-Home)

by Paris Demers

3.94

Beginner - Intermediate
At Home
4 days/week

1,367athletes joined

Basement Bodybuilding: Home Gym Upper Lower

by Basement Bodybuilding

4.12

Beginner - Intermediate
Garage Gym
4 days/week

1,310athletes joined

Road House Training Plan

by Paris Demers

4.10

Intermediate
Garage Gym
4 days/week

1,263athletes joined

Muscle Mommy Manual

by Team Boostcamp

3.97

Beginner - Intermediate
Full Gym
4 days/week

1,242athletes joined

Fazlifts Full Body

by Fazlifts

4.23

Novice - Intermediate
Full Gym
3 days/week

1,238athletes joined

Kristen Dunsmore Intermediate Program

by Kristen Dunsmore

4.24

Novice - Intermediate
Full Gym
4 days/week

1,232athletes joined

Arnold Schwarzenegger Volume Workout - Variation 1

by Arnold Schwarzenegger

4.20

Advanced
Full Gym
6 days/week

1,214athletes joined

Deadly Efficient - Train Like The Red Hood

by Paris Demers

4.22

Novice - Advanced
Full Gym
4 days/week

1,199athletes joined

Fazlifts Upper Lower

by Fazlifts

4.27

Beginner - Intermediate
Full Gym
4 days/week

1,146athletes joined

Bald Swordman

by Bald Omni-Man

4.55

Advanced
Full Gym
4 days/week

1,126athletes joined

Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates

4.19

Novice - Advanced
Full Gym
4 days/week

1,069athletes joined

Doom Slayer PPL Program

by Natural Hypertrophy

4.37

Intermediate - Advanced
Full Gym
6 days/week

1,048athletes joined

Powerlifting Minimum Effective Dose Program

by Dr. Pak

4.13

Beginner - Advanced
Garage Gym
3 days/week

964athletes joined

Big Like Bane Beginner 10-Week Strength Program

by Paris Demers

4.04

Beginner - Novice
Full Gym
3 days/week

950athletes joined

The Dumbbell Stopgap

by r/Fitness

4.05

Beginner - Novice
Dumbbell Only
3 days/week

938athletes joined

ShredSmart Full Body Program

by Radu Antoniu

4.00

Beginner - Intermediate
Full Gym
3 - 4 days/week

928athletes joined

Candito 5 Week 10RM Squat Program

by Jonnie Candito

4.38

Novice - Intermediate
Garage Gym
2 days/week

909athletes joined

PRO

Fullsterkur Strongman Program

by Alex Bromley

4.46

Novice - Intermediate
Full Gym
3 - 4 days/week

867athletes joined

M&S 6 Day Dumbbell Program

by r/Fitness

4.08

Intermediate - Advanced
Dumbbell Only
6 days/week

864athletes joined

Dad Bod To Father Figure

by Adam Pecoraro

3.87

Beginner - Intermediate
Full Gym
4 days/week

858athletes joined

Recovering Powerlifters

by Geoffrey Verity Schofield

4.38

Novice - Advanced
Full Gym
5 days/week

841athletes joined

Oldschool Dorian Yates H.I.T Training

by Fazlifts

4.16

Intermediate - Advanced
Full Gym
4 days/week

815athletes joined

Total Body Sculpt

by Team Boostcamp

3.65

Beginner - Intermediate
Dumbbell Only
3 - 4 days/week

803athletes joined

Foundations of Strength

by Team GGR

4.02

Novice - Intermediate
At Home
3 days/week

797athletes joined

The Baki Maxing Plan

by Paris Demers

4.25

Novice - Advanced
Full Gym
5 days/week

786athletes joined

Fierce 5

by Lift Vault

4.05

Beginner - Novice
Full Gym
2 days/week

679athletes joined

Mike Mentzer Heavy Duty Training Program

by Mike Mentzer

4.10

Novice - Advanced
Full Gym
3 days/week

665athletes joined

3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

4.41

Beginner - Novice
Full Gym
3 days/week

649athletes joined

PRO

The Wayjacked Machine

by Geoffrey Verity Schofield

4.41

Beginner - Intermediate
Full Gym
4 days/week

637athletes joined

PRO

Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding

4.54

Novice - Advanced
Full Gym
5 days/week

630athletes joined

PRO

Boostcamp Hybrid Athlete Program

by Bryan Boorstein

4.09

Novice - Advanced
Full Gym
6 days/week

602athletes joined

It All Starts Here

by Aliza Tessler (@liztess)

4.05

Beginner - Novice
Full Gym
4 days/week

560athletes joined

Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

4.00

Beginner
At Home
2 - 3 days/week

547athletes joined

PWRBLD Intermediate Program

by CT Whitney

4.28

Novice - Intermediate
Full Gym
4 days/week

539athletes joined

Blind Barbell Bench Program

by Quentin Oppenlander

4.11

Novice - Advanced
Full Gym
3 days/week

531athletes joined

Athletic Base

by Dr. Ramsey Nijem

4.00

Beginner - Intermediate
At Home
4 days/week

524athletes joined

Flex Wheeler Bro Split Hypertrophy

by Flex Wheeler

4.40

Novice - Intermediate
Full Gym
6 days/week

516athletes joined

ShredSmart PPL Full Body Program

by Radu Antoniu

3.90

Novice - Intermediate
Full Gym
4 days/week

503athletes joined

Meathook

by Mark Rosenberg

4.12

Intermediate - Advanced
Full Gym
5 days/week

499athletes joined

Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

4.46

Novice - Intermediate
Full Gym
3 days/week

462athletes joined

PRO

Jacked Intellectual (5-Day Version)

by Fazlifts

4.35

Intermediate - Advanced
Full Gym
5 days/week

431athletes joined

PRO

Old School Size and Strength

by Pete Khatcherian

4.31

Intermediate - Advanced
Full Gym
5 days/week

419athletes joined

Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

4.33

Intermediate
Full Gym
4 days/week

376athletes joined

Brandon Campbell PRS

by Brandon Campbell

4.09

Intermediate - Advanced
Full Gym
4 days/week

343athletes joined

Bruce Lee’s Old School Training Plan

by Paris Demers

4.27

Beginner - Intermediate
Garage Gym
4 days/week

341athletes joined

PRO

The Rippler (GZCL Official)

by Cody Lefever

4.29

Novice - Intermediate
Full Gym
4 days/week

328athletes joined

Powerlifting Foundation 1

by Morit Summers

3.90

Beginner - Novice
Full Gym
3 days/week

305athletes joined

PRO

Jacob Oestreicher Hypertrophy Program

by Jacob Oestreicher

4.28

Beginner - Intermediate
Full Gym
5 days/week

279athletes joined

PRO

PWRBLD Advanced Program

by CT Whitney

4.35

Advanced - Intermediate
Full Gym
5 days/week

276athletes joined

PRO

Captain America - Hybrid Training Program

by Paris Demers

4.13

Intermediate - Advanced
Full Gym
5 days/week

240athletes joined

PRO

Overcoming Gravity

by Steven Low

4.14

Beginner - Advanced
At Home
2 - 4 days/week

227athletes joined

PRO

SBD101 - Powerbuilding for Students

by Alec Chen

4.10

Beginner - Novice
Full Gym
4 - 5 days/week

183athletes joined

PRO

Power Muscle Blast

by Steve Shaw - Massive Iron

4.28

Novice - Advanced
Full Gym
4 days/week

152athletes joined

PRO

Cure to Progressive Overload Anxiety

by Basement Bodybuilding

4.35

Intermediate - Advanced
Full Gym
4 days/week

139athletes joined

PRO

Jacked Intellectual (4-Day Version)

by Fazlifts

4.39

Intermediate - Advanced
Full Gym
4 days/week

137athletes joined

PRO

Flex Wheeler Super Hypertrophy Program

by Flex Wheeler

4.33

Novice - Advanced
Full Gym
6 days/week

130athletes joined

PRO

100 LBS in 100 Days Deadlift Program

by Matt Vena

4.50

Intermediate - Advanced
Garage Gym
3 days/week

114athletes joined

PRO

Kristen Dunsmore Beginner Program

by Kristen Dunsmore

4.00

Beginner - Novice
Full Gym
4 days/week

109athletes joined

PRO

Full Body Pump

by Team GGR

4.00

Novice - Intermediate
Garage Gym
3 days/week

104athletes joined

PRO

Pete Rubish Deadlift PR Program

by Pete Rubish

4.14

Intermediate - Advanced
Full Gym
3 days/week

103athletes joined

Stronger Miles

by Tiffany Ma

3.80

Beginner - Novice
Full Gym
5 days/week

82athletes joined

PRO

The Squat Plug Program

by Matt Vena

4.00

Novice - Advanced
Garage Gym
3 days/week

81athletes joined

Maconi Modified Pressing Routine

by Dr. Dave Maconi

3.67

Novice - Advanced
Garage Gym
4 days/week

73athletes joined

PRO

LizTess Advanced Powerlifting Program

by Aliza Tessler (@liztess)

4.25

Intermediate - Advanced
Full Gym
4 days/week

66athletes joined

PRO

Arleth's Bodybuilding (5 Day Split)

by Arleth Diaz

4.50

Beginner - Intermediate
Full Gym
5 days/week

38athletes 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

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

Reddit's Bodyweight Fitness Primer

Strong Curves: Bootyful Beginnings

TSA 9 Week Intermediate Approach

Beast Slayer - Berserk Method Full Body Program

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

Rip And Tear

Bikini Body

Frankoman's Dumbbell Only Split

Mike Tyson Inspired At-Home Training Program

Golden Six

Basement Bodybuilding: Upper Lower Program

Bodybuilding Minimum Effective Dose Program

Rock The Bells

Bryce Lewis Program: Greatest Hits

Train Like Toji Fushiguro

Hugh Jackman's Wolverine Training Program

Bradley Barbell's Bench PR

Silver Era Aesthetics Program

Dragon Fist: ULPPL Hybrid Program

Power Bomb PPL

SuperGains (Superset Program)

Superman Aesthetics Bodybuilding Program

Goku Training Plan (16-Week At-Home)

Basement Bodybuilding: Home Gym Upper Lower

Road House Training Plan

Muscle Mommy Manual

Fazlifts Full Body

Kristen Dunsmore Intermediate Program

Arnold Schwarzenegger Volume Workout - Variation 1

Deadly Efficient - Train Like The Red Hood

Fazlifts Upper Lower

Bald Swordman

Dorian Yates High Intensity Training (HIT) Program

Doom Slayer PPL Program

Powerlifting Minimum Effective Dose Program

Big Like Bane Beginner 10-Week Strength Program

The Dumbbell Stopgap