The best free advanced programs, compared
13 advanced programs, every one free and shown in full on its own page. Pick by how many days you can train, then by what you have to train with.
- 3 days a week: DoggCrapp (DC Training)
- 4 days a week: Bullmastiff, Dorian Yates HIT, GZCL: Jacked & Tan 2.0, The Rippler, Twice-A-Day
- 5 days a week: GZCL UHF, nSuns LP, PHAT, Push Pull Legs · Upper Lower
- 6 days a week: Arnold Split, High Frequency PPL, Mountain Dog PPL
All 13, line by line
| Program | Days | Session | Length | Level | Equipment | By |
|---|---|---|---|---|---|---|
| DoggCrapp (DC Training) | 3 | 20–30 min | 2-week cycle, repeats | Advanced | Full gym | Dante Trudel |
| Bullmastiff | 4 | 30–40 min | 20 weeks | Advanced | Full gym | Alex Bromley |
| Dorian Yates HIT | 4 | 40–50 min | Ongoing | Advanced | Full gym | Dorian Yates |
| GZCL: Jacked & Tan 2.0 | 4 | 45–60 min | 12 weeks | Advanced | Full gym | Cody Lefever |
| The Rippler | 4 | 30–40 min | 12 weeks | Advanced | Full gym | Cody Lefever |
| Twice-A-Day | 4 | 35–50 min | Ongoing | Advanced | Full gym | Durata |
| GZCL UHF | 5 | 35–45 min | 5 weeks | Advanced | Full gym | Cody Lefever |
| nSuns LP | 5 | 50–65 min | Ongoing | Advanced | Full gym | nSuns |
| PHAT | 5 | 50–70 min | Ongoing | Advanced | Full gym | Layne Norton |
| Push Pull Legs · Upper Lower | 5 | 55–70 min | Ongoing | Advanced | Full gym | Traditional |
| Arnold Split | 6 | 50–70 min | Ongoing | Advanced | Full gym | Arnold Schwarzenegger |
| High Frequency PPL | 6 | 45–60 min | Ongoing | Advanced | Full gym | Durata |
| Mountain Dog PPL | 6 | 50–65 min | Ongoing | Advanced | Full gym | John Meadows |
Session times are worked out from each program's sets, reps and rests: the same estimate the app shows.
Who each one suits
DoggCrapp (DC Training)
Best forThis is an advanced program with no apologies.
ProgressionThe rule is beating the logbook.
Bullmastiff
Best forThis is a program for lifters past the linear-progression stage who want size and strength from the same twenty weeks — the Empire Barbell audience of strongman and powerlifting generalists.
ProgressionAll percentages run off your true 1RM — not a 90% training max — and that number is locked for the whole block.
Dorian Yates HIT
Best forThis is an advanced hypertrophy program, and 'advanced' here means something specific: you must be able to genuinely reach muscular failure, which most lifters have never actually done, and then stop.
ProgressionEvery exercise runs double progression off its one working set.
GZCL: Jacked & Tan 2.0
Best forRun it if you're an intermediate coming off GZCLP or another linear program and your priority has shifted from adding plates every session to adding muscle while strength keeps ticking up.
ProgressionProgression is the chart itself.
The Rippler
Best forThis is for intermediate-to-advanced lifters who have exhausted session-to-session progression and want a percentage-based wave with a test date at the end.
ProgressionThere are no in-block decisions to make — every load for all twelve weeks is a fixed percentage of the true 1RM you enter on day one, not a discounted training max, so resist the urge to round up.
Twice-A-Day
Best forThis is an advanced program with an unusual gating requirement: not strength, but schedule.
ProgressionThe two halves of the day advance by different rules, on purpose.
GZCL UHF
Best forThis is the advanced entry in the GZCL lineup, and the frequency is the filter.
ProgressionEverything is a percentage of the true 1RM you set on day one; the block is too short for mid-cycle adjustments, so the wave is pre-baked.
nSuns LP
Best forRun n suns 531 when a novice program has stopped paying out and you respond well to volume.
ProgressionThe training max moves weekly, and the 1+ AMRAP decides by how much — the spreadsheet's own table: 0–1 reps holds, 2–3 earns a small bump, 4–5 a bigger one, 6 or more the biggest, with lower-body lifts taking larger steps than upper.
PHAT
Best forThis is an advanced program and the workload is real: five long sessions, over twenty working sets on some days, and every muscle hit twice a week.
ProgressionThe power lifts add weight whenever you finish every set within the 3–5 (or 5–8) rep prescription.
Push Pull Legs · Upper Lower
Best forThis 5-day split fits the intermediate who has outgrown three-day programs but knows a six-day PPL would collapse the first busy week.
ProgressionTwo engines drive the week.
Arnold Split
Best forRun this if you want classic bodybuilding volume and can actually give it six days a week — the split has no rest built in except Sunday, and the sessions are not short.
ProgressionThere is no percentage math here — the pyramid itself is the regulator.
High Frequency PPL
Best forThis program assumes hypertrophy is the goal and six days are genuinely available — there is exactly one rest day, and skipping sessions unravels the twice-a-week frequency the whole design leans on.
ProgressionThe heavy anchors — bench, row, squat, overhead press, deadlift, weighted chins — progress the strict way: land the top of the rep window (6–8 on the barbell lifts, 4–6 for deadlift, 6–10 on chins) on every single set and the weight rises next time that day comes around.
Mountain Dog PPL
Best forThis routine is for the hypertrophy-focused lifter whose joints have started billing for years of heavy barbell PPL — or who simply responds better to feeling a muscle work than to watching a bar-weight number.
ProgressionMeadows programmed by feel, adding load whenever reps were crisp.
Common questions
How many days a week do these advanced programs take?
From 3 to 6 days a week. 3 days: DoggCrapp (DC Training). 4 days: Bullmastiff, Dorian Yates HIT, GZCL: Jacked & Tan 2.0, The Rippler and Twice-A-Day. 5 days: GZCL UHF, nSuns LP, PHAT and Push Pull Legs · Upper Lower. 6 days: Arnold Split, High Frequency PPL and Mountain Dog PPL.
Which of these has the shortest sessions?
DoggCrapp (DC Training), at about 20–30 minutes a session. Session times are worked out from each program's sets, reps and rests, the same estimate the app shows.
Are these programs free?
Yes. All 13 are free to run in Durata, and every set of every session is shown on each program's own page.
Run any of them in Durata
Every program here is free in Durata, with each one's own progression worked out for you as you log.