50 proven programs.
Pick one. Follow it.
Every program here runs exactly as its author wrote it. Durata handles the rest: progression is automatic, training maxes update themselves, AMRAP sets are tracked, and every set gets a rest timer.
Strength 21
Linear progression with an AMRAP top set on every main lift. Workout A: OHP, Chin-up, Squat. Workout B: Bench, Bent-over Row, Deadlift. A…
Cody Lefever's tier-based program. T1 is your main strength lift (5×3+), T2 is a supplemental compound (3×10), and T3 is a light accessor…
Wendler's 3-day full-body program. Each session pairs two main lifts on the 5/3/1 wave + First Set Last (5×5 at the opening %). Workout A…
Reddit's most-run high-volume LP program, exactly as the original spreadsheet lays it out. Five days a week, two bench sessions. T1 lifts…
Martin Berkhan's Reverse Pyramid Training. Each compound starts at your heaviest (AMRAP top set), then drops 10–20% for more reps. Three…
David Kingsbury's program used to prepare Hugh Jackman for X-Men. Each main lift runs a 4-week wave: 4×5 → 4×4 → 4×3 → 4×10 deload. Worki…
Jonnie Candito's intermediate powerlifting peaking block. Six weeks build from muscular conditioning to hypertrophy, intensification, acc…
Mark Rippetoe / Glenn Pendlay's classic intermediate program. Monday is Volume Day (5×5 at ~90% of Friday's weight). Wednesday is Recover…
The classic intermediate 5×5 — the step up when novice linear progression stalls. Heavy / Light / Intensity across the week off a single…
The original 5×5 — Reg Park's 1950s beginner routine, where five-sets-of-five began. One full-body workout repeated three times a week: f…
The base 5/3/1 template and most popular variant. Each day's main lift follows the 5/3/1 wave (5s / 3s / 5-3-1 / deload), then three 5×10…
The most popular beginner barbell program. Squat every session; add 2.5 kg after each completed workout. Two alternating full-body sessio…
Joe DeFranco's strength template designed for sport athletes. Max-effort and repetition upper-body days build pressing power; two lower s…
Chad Wesley Smith's 16-week wave-based strength program. Four waves — Tens, Eights, Fives, Threes — progressively ramp percentage and int…
A well-rounded novice barbell program — the community "Fierce 5". Three sessions a week alternating two full-body workouts: the main lift…
The r/Fitness Basic Beginner Routine — the sub's default first program. Three sessions a week alternating two full-body workouts of just…
A novice barbell program — the community "Ivysaur 4-4-8". A two-week A/B rotation of three full-body days. Every main lift runs both a he…
For lifters who can only make it to the gym twice a week. Two full-body barbell sessions cover squat, hinge, press and pull, with weight…
The community-standard bodyweight program — full-body calisthenics three times a week with almost no equipment (a pull-up bar and somethi…
Cody Lefever's intermediate-to-advanced GZCL peaking block. The T1 main lift ripples through a 12-week “two-up, one-down” intensity wave…
Cody Lefever's Ultra High Frequency block — five days a week, five weeks, with every competition lift (or a close variant) trained multip…
Hypertrophy 16
The most-run PPL program on Reddit. Six days: Push / Pull / Legs. Primary compounds use linear 4×5 + AMRAP progression. Bench and OHP alt…
Arnold Schwarzenegger's classic 6-day hypertrophy split — a high-volume, advanced routine. Three muscle pairings — Chest & Back, Shoulder…
Lyle McDonald's evidence-based Upper/Lower split for intermediate bodybuilders. Each session pairs a heavy compound movement (3×6–8 for s…
Charles Poliquin's German Volume Training — the 3-day week of his classic 5-day rotation. Each session supersets two antagonist lifts for…
Dorian Yates' Blood & Guts High Intensity Training. The philosophy: one all-out working set per exercise, taken to absolute failure, beat…
John Meadows' Mountain Dog Training in a 6-day PPL format. Signature techniques: pre-exhaust isolation before compounds (e.g., cable late…
Bret Contreras's Bootyful Beginnings, the book's full 12-week beginner curriculum. Three 4-week phases build from bodyweight glute bridge…
Push / Pull / Legs twice a week — each muscle group trained with 15–22 sets over two sessions. A compound strength set anchors each day;…
Build muscle with nothing but a pair of dumbbells — no bench, no barbell, no rack. Two full-body sessions a week hit legs, push, pull and…
Add an adjustable bench to your dumbbells and a third training day, and the toolbox opens up: incline presses, flyes, chest-supported row…
The old-school mass builder — one gut-check set of twenty breathing squats, adding 2.5 kg every single session. Take a weight you could s…
Train the whole body with one or two kettlebells, three times a week. Swings and high pulls build the posterior chain and conditioning, g…
Dante Trudel's DoggCrapp — brutally efficient advanced training. ONE all-out rest-pause work set per movement (reps to failure → ~15 deep…
Vince Gironda's 8×8 — the 'Iron Guru's' Golden-Era density method for a dense, classic physique. Eight sets of eight on every exercise wi…
The most popular 5-day intermediate split — Push / Pull / Legs, then Upper / Lower. Each of the first three days opens with a heavy barbe…
The classic bodybuilding 'bro split' — one muscle group a day: Chest, Back, Shoulders, Legs, Arms. Each session hammers its target with 5…
Powerbuilding 8
The most popular 5/3/1 template. After your 3 main working sets, grind 5×10 at 50% of your training max on the same lift. Finish each ses…
Power Hypertrophy Upper Lower. Two power days (3–5 reps) build strength on the big compounds; two hypertrophy days (8–15 reps) build size…
Power Hypertrophy Adaptive Training by Dr. Layne Norton. Two power days (3–5 reps) for strength, three hypertrophy days (8–15 reps) for s…
The most-run Reddit PPL with its main lift each day swapped to the 5/3/1 wave — squat, bench, deadlift, OHP and rows run a 4-week TM-base…
Cody Lefever's famous 12-week block, exactly as the original chart lays it out. Each T1 session works up to the week's rep max — 10RM dow…
The 5×5 linear-progression strength core with hypertrophy accessory work bolted on — a size + strength step up from the plain 5×5. The fi…
Alex Bromley's 18-week powerbuilding block (from Base Strength), run over four days. A nine-week Base phase accumulates volume on the mai…
Two sessions a day, four days a week — heavy strength in the morning, hypertrophy in the evening. Each AM is a short, heavy barbell sessi…
Fat Loss 4
A sharp four-week cut. Three full-body barbell sessions a week hold onto your muscle while two ramping cardio sessions — a steady Zone-2…
An eight-week cut built on dumbbells and machines — a deliberately fresh set of exercises from the 28-Day Shred so nothing feels stale if…
The full twelve-week transformation — a mix of barbell, dumbbell and machine work, distinct again from the 28- and 60-day challenges so i…
A ten-week advanced lean-out for lifters chasing a peak-condition physique. A six-day Push/Pull/Legs + Upper split keeps heavy compound w…
