475 programs.
Find yours.

475 programs

• 5/3/1 for BeginnersPopular

  Jim Wendler’s full-body 5/3/1 template with training maxes and assistance.

  Strength: steady progressBeginner3 a weekOngoing

• Couch to 5KPopular

  Nine weeks from brisk walking to running 30 minutes: three run/walk workouts a week, on any days.

  RunningBeginner3 a week9 weeks

• GZCLPPopular

  Heavy, medium and light work for the four main lifts, with simple rules for progress and plateaus.

  Strength: steady progressBeginner3 a weekOngoing

• nSuns LPPopular

  High-volume linear progression driven by your AMRAP sets, five days a week.

  Strength: steady progressIntermediate5 a weekOngoing

• StrongLifts 5×5Popular

  Two alternating full-body workouts of five sets of five. Add weight every session.

  Strength: steady progressBeginner3 a weekOngoing

• The RipplerPopular

  A 12-week GZCL wave for strength and size.

  Muscle buildingIntermediate4 a week12 weeks

• 10-week bench pyramid

  Ten weeks of frequent bench triples, pin presses and partial presses, ending with a tapered max attempt.

  Powerlifting——10 weeks

• 12 Week Untamed Method — original V1 thirteen-week program

  Thirteen weeks of four lifting days use effort targets, changing assistance from brief rest-pause sets to higher reps.

  Intensity techniques—4 a week13 weeks

• 12-week bench pyramid

  Two six-week bench peaks run back to back, keeping the same starting max for both percentage waves.

  Powerlifting——12 weeks

• 3/5/1 Powerlifting

  Four main-lift days combine waves of threes, fives and singles with extra singles at your training max.

  PowerliftingIntermediate4 a weekOngoing

• 30-Day Ab Challenge

  Thirty days of timed core circuits and sprint intervals, ending with a circuit of eighteen movements.

  Bodyweight and kettlebellBeginner6 a week5 weeks

• 30-Day Plank Challenge

  Daily plank holds grow from one minute to three, mixing forearm, walking and opposite-arm-and-leg planks.

  Bodyweight and kettlebell—7 a week5 weeks

• 30-Day Squat Challenge

  Twelve bodyweight squat movements build in pairs over thirty days, ending with two rounds of the full list.

  Bodyweight and kettlebellBeginner6 a week5 weeks

• 5/3/1 Autoregulated Program

  Four-week lifting waves use an effort-rated top set, followed by lighter sets until effort reaches the stopping point.

  Powerlifting—1 a week4 weeks

• 5/3/1 BBB three-month challenge

  Three four-week lifting cycles pair different lifts for five sets of ten, raising supplemental weight each month.

  Muscle building—4 a week12 weeks

• 5/3/1 Boring But Big — Paired Lifts

  Four lifting days pair the main lift with a different lift for five sets of ten, adding weight each four-week cycle.

  Muscle buildingIntermediate4 a weekOngoing

• 5/3/1 Boring But Big — Same Lift

  Four lifting days follow the main lift with five sets of ten of that same lift, adding weight each four-week cycle.

  Muscle building—4 a weekOngoing

• 5/3/1 Vanilla — original v2.1 core lane

  Four main-lift days cycle fives, threes and singles with rep-out final sets, then deload and raise training maxes.

  Strength: waves and cyclesIntermediate4 a weekOngoing

• 5/3/1 x 365

  Thirty-six weeks of four-day lifting repeat three-week main-lift waves while changing supplemental lifts each cycle.

  Strength: waves and cycles——36 weeks

• 6-week bench pyramid

  Six weeks of bench start with five days a week, then reduce frequency as top sets become heavier.

  Powerlifting——6 weeks

• 70s Powerlifter — eighteen-week cycle

  Eighteen weeks of four-day lifting add sets within three-week waves, moving from high-rep base work to heavier peaking.

  Powerlifting—4 a week18 weeks

• 8-week bench pyramid

  Eight weeks of bench build frequent practice for three weeks before heavier partial presses and a final peak.

  Powerlifting——8 weeks

• AGT: Stretching

  Full-body stretching uses gentle holds of varying lengths, with active flexibility and optional contract-relax work.

  Rehab and mobility—1 a weekOngoing

• Alberto Núñez — Arms and Delts Emphasis

  Four upper/lower workouts focus on arms and shoulders, adding weight after top reps and doing two visits in week eight.

  Muscle building——15 weeks

• Alberto Núñez — Glute and Hamstring Emphasis

  Fifteen weeks of upper and lower workouts emphasize glutes and hamstrings, with two favourite workouts in week eight.

  Muscle building——15 weeks

• Alberto Núñez — Quad Emphasis

  Four weekly upper and lower workouts emphasize quads, adding weight after top reps and ending after fifteen weeks.

  Muscle building——15 weeks

• Alberto Núñez — Torso Emphasis

  Fifteen weeks of upper and lower workouts prioritize chest and back, with lighter scheduling halfway through.

  Muscle building——15 weeks

• Alex Bromley SIMPLEST Beginner Program

  Alternating full-body workouts add weight to sets of six, then add more exercises and days when progress slows.

  Strength: steady progressBeginner—Ongoing

• AlphaDestiny Hybrid — Lower Body Emphasis

  Three full-body days give squat and deadlift weekly heavy fives while pressing keeps rep-range progress.

  Strength: steady progressIntermediate3 a weekOngoing

• AlphaDestiny Hybrid — Upper Body Emphasis

  Three full-body days give bench and press weekly heavy fives while lower-body lifts keep rep-range progress.

  Strength: steady progressIntermediate3 a weekOngoing

• AlphaDestiny Novice Program

  Three alternating full-body workouts use sets of four to six, adding weight after meeting the rep range with good form.

  Strength: steady progressBeginner3 a weekOngoing

• Ancient God 10-Week Deadlift Peak

  Ten weekly deadlift workouts pair heavy top sets with five lighter sets of four, finishing with a 106% single.

  Strength: steady progress—1 a week10 weeks

• Animal Homegrown High Volume

  Rotate legs, push and pull with bands and bodyweight, using four or five slow-lowering sets before a rest day.

  Bodyweight and kettlebell—3 a weekOngoing

• Animal Homegrown Low Volume

  Rotate legs, push and pull with bands and bodyweight, starting with three or four slow-lowering sets per exercise.

  Bodyweight and kettlebell—3 a weekOngoing

• Armstrong Pull-Up Program

  Five consecutive pull-up days mix max sets, pyramids and grip changes, with three morning push-up sets daily.

  Bodyweight and kettlebellBeginner7 a weekOngoing

• Arnold Home Workout — Advanced Targets

  Nine bodyweight movements every other day, accumulating the higher rep totals in as many clean sets as needed.

  Bodyweight and kettlebellAdvanced1 a weekOngoing

• Arnold Home Workout — Beginner Targets

  Nine bodyweight movements every other day, starting with lower rep totals and easier push-ups or dips as needed.

  Bodyweight and kettlebellBeginner1 a weekOngoing

• Arnold Split — Basic Training Program One

  Six weekly workouts repeat chest and back, shoulders and arms, then legs, with heavier weights as reps fall.

  Muscle building—6 a weekOngoing

• Arnold’s Six-Movement Workout

  Repeat six full-body exercises three times a week, adding weight when the final set reaches thirteen reps.

  Muscle building—3 a weekOngoing

• Askold Surovetsky Bench System 1

  Four weeks of bench three times a week, with long pauses and partial presses before testing a new max.

  Powerlifting—3 a week4 weeks

• Askold Surovetsky Bench System 2

  Two weeks of bench three times a week without pauses or partials, ending with singles that rise after each success.

  Powerlifting—3 a week2 weeks

• Askold Surovetsky PT-8

  Eight weeks alternate squat and deadlift across three days, using light, medium and heavy percentage work.

  Powerlifting—3 a week8 weeks

• Atlas Rising

  Seven weeks of squat, bench and deadlift percentages, with recovery after week three and heavy singles at the end.

  PowerliftingAdvanced3 a week7 weeks

• Barbell Medicine advanced fast peak

  Two four-day lifting weeks and two taper workouts prepare you for a meet when strength returns quickly after rest.

  PowerliftingAdvanced4 a week3 weeks

• Barbell Medicine advanced slow peak

  Two four-day weeks and a longer taper lead to three meet attempts per lift, with effort targets and lighter sets.

  PowerliftingAdvanced4 a week3 weeks

• Barbell Medicine Novice Peaking Template (October 2018)

  Three weeks of three-day lifting use effort targets and lighter sets, with general fitness work early and a meet taper.

  Strength: steady progressBeginner—3 weeks

• Barbell Medicine The Bridge v1.0

  Eight weeks of three lifting days use effort targets, paused and tempo lifts, alongside general fitness work.

  Strength: waves and cyclesIntermediate4 a week8 weeks

• BarBend 10-Week Powerbuilding

  Ten weeks pair two strength days with two muscle-building days, offering a fifth-day circuit and supersets.

  Strength: waves and cycles—4 a week10 weeks

• BBB Beefcake Cycle1

  Three weeks of four-day lifting pair fixed main-lift fives with five sets of ten at the first working weight.

  Strength: waves and cycles—4 a week3 weeks

• Beast Slayer 2.0 — Dynamic Double Progression

  Four lower, upper, full-body and arm workouts add weight to each set separately when it reaches its rep limit.

  Muscle building—4 a weekOngoing

• Beast Slayer 2.0 — Linear Periodization

  Four weekly workouts combine rep-range assistance with an eight-week five-rep or ten-week single-rep strength peak.

  Muscle building—4 a week10 weeks

• Ben Pollack bodyweight PPL 1

  A home push, pull and legs menu with bodyweight, bands and effort-limited sets rather than fixed rep counts.

  Bodyweight and kettlebell—3 a weekOngoing

• Ben Pollack bodyweight PPL 2

  Mix home push, pull and leg workouts with light and heavy pressing circuits, curls and optional hill sprints.

  Bodyweight and kettlebell—3 a weekOngoing

• Ben Pollack conditioning

  Choose sled drags, hill sprints, rowing or swing-and-ab circuits, with short regular sessions or longer challenges.

  Bodyweight and kettlebell—1 a weekOngoing

• Ben Pollack eight-week four-day powerbuilding outline

  Eight weeks of four upper and lower days for strength and muscle; enter each workout's sets and reps before starting.

  Powerlifting—4 a week8 weeks

• Ben Pollack seven-week powerbuilding

  Seven weeks alternate three lifting days and two, combining percentage ramps, heavy work and muscle-building drop sets.

  Strength: waves and cycles—3 a week7 weeks

• Ben Pollack total-body circuit

  Three rounds each of lower- and upper-body circuits, combining squats, lunges, push-ups, pull-ups and holds.

  Bodyweight and kettlebell—1 a weekOngoing

• Benching the Monolith

  Six weeks of three full-body days replace overhead pressing with bench work and retain high-rep assistance.

  PowerliftingIntermediate3 a week6 weeks

• BFS Dot Drill

  Six days a week practise five dot-jumping patterns six times each, timing the complete sequence to track footwork.

  Strength: waves and cycles—6 a weekOngoing

• BFS Flexibility Program

  A daily full-body stretch sequence uses one thirty-second hold or three ten-second holds per position.

  Rehab and mobility—7 a weekOngoing

• BFS Speed Program

  Two or three weekly sprint practices focus on technique, checking head, back, arms and legs in order and tracking times.

  Running—2 a weekOngoing

• Big Loz / Cerberus 8-Week Beginner Strongman

  Eight weeks pair two gym days of four sets of five with one strongman event day of carries and equipment practice.

  Strength: steady progressBeginner3 a week8 weeks

• Big Loz 12-Week Intermediate Strongman

  Twelve weeks of four-day strongman training build deadlift and pressing percentages with carries and event practice.

  Strength: waves and cyclesIntermediate4 a week12 weeks

• BigCoachD Guide — TurbulentCharge1 Eight-Week Edition

  Four workouts a week repeat two rising four-week waves, combining high-volume lifting with max-rep assistance sets.

  Muscle building—4 a week8 weeks

• Blaine Sumner bench only

  Twelve weeks of bench three times a week, using separate raw and equipped maxes and difficulty-based percentages.

  PowerliftingIntermediate3 a week12 weeks

• Blaine Sumner equipped cycle

  Twelve weeks of four-day lifting with shirts, suits and wraps, keeping raw and equipped maxes separate.

  PowerliftingIntermediate4 a week12 weeks

• Blaine Sumner High Frequency — Frequency Freak

  Twelve weeks of frequent squat, bench and deadlift work, cutting four weekly visits to three for the final two weeks.

  PowerliftingIntermediate4 a week12 weeks

• Blaine Sumner Linear Periodization

  Twelve weeks of raw powerlifting percentages reduce reps as weight rises, with four visits a week until the last week.

  Strength: steady progress—4 a week12 weeks

• Blaine Sumner off-season

  Four lifting days for twelve weeks progress from five sets of ten to six reps, with higher-rep assistance.

  Muscle buildingIntermediate4 a week12 weeks

• BLEST Early Intermediate

  Three-week cycles of four-day powerlifting use effort-chart percentages and one max-test workout at the end.

  Strength: steady progressIntermediate4 a weekOngoing

• BLEST Early Novice

  Three-week cycles of four-day powerlifting use effort-chart percentages and four max-test workouts per cycle.

  Strength: steady progressBeginner4 a weekOngoing

• BLEST Late Novice

  Three-week cycles of four-day powerlifting use effort-chart percentages and two max-test workouts per cycle.

  Strength: steady progressBeginner4 a weekOngoing

• Blood God PPL —

  Six days of push, pull and legs for three weeks, combining descending-weight rep-outs with higher-rep assistance.

  Muscle building—6 a week3 weeks

• Brad Arbic seventeen-week powerlifting peak

  Seventeen weeks of four lifting days move from high reps to a meet peak, easing off every fourth week.

  Powerlifting——17 weeks

• Brad Gillingham sixteen-week squat and deadlift

  Sixteen weeks pair beltless squat work with equipped deadlifts, including rack pulls and late heavy squat singles.

  Powerlifting—2 a week16 weeks

• Brad Gillingham twelve-week raw bench

  Twelve weeks of heavy and light bench days, ending with a single at 102.5% of your starting max.

  PowerliftingIntermediate2 a week12 weeks

• Brazos Valley Barbell Intermediate Strength

  Eight weeks of five lifting days combine percentage work with paused and slow-tempo lifts and effort targets.

  PowerliftingIntermediate5 a week8 weeks

• Brazos Valley Barbell Strength 2 0

  Ten weeks of five-day lifting use effort-rated singles and lighter sets to prepare squat, bench and deadlift for a peak.

  Powerlifting—5 a week10 weeks

• Brendan Tietz 7 Week Intermediate

  Seven weeks of five-day lifting build sets of four, then finish with rep-out doubles and singles.

  PowerliftingIntermediate5 a week7 weeks

• Brendan Tietz Legacy Training Systems Beginner Program

  Four weekly powerlifting days repeat a wave while lifts improve, adding weight weekly before moving to a harder wave.

  Strength: steady progressBeginner—Ongoing

• Brendan Tietz submax DUP — conventional competition deadlift

  Twelve weeks of five lifting days vary reps and effort, with conventional competition pulls and a meet taper.

  PowerliftingIntermediate5 a week12 weeks

• Brendan Tietz submax DUP — sumo competition deadlift

  Twelve weeks of five lifting days vary reps and effort, with sumo competition pulls and a meet taper.

  PowerliftingIntermediate5 a week12 weeks

• Brian Alsruhe 4 Horsemen

  Twelve weeks of four lifting days rotate heavy, medium, light and test work, followed by ten one-minute intervals.

  Conditioning—4 a week12 weeks

• Brian Alsruhe conjugate — retained twelve-week edition

  Twelve available weeks of four-day lifting pair heavy top sets with fast band or chain work and giant sets.

  PowerliftingIntermediate4 a week12 weeks

• Brian Alsruhe Next Level

  Four lifting days rotate rep-max tests from four to ten reps, then use lighter sets based on that day's top weight.

  ConditioningIntermediate4 a week16 weeks

• Brian Alsruhe nine-week powerbuilder

  Nine weeks of four lifting days use changing percentage waves and final-set rep-outs, with one day per main lift.

  Muscle buildingIntermediate4 a week9 weeks

• Brian Alsruhe twelve-week mass building

  Twelve weeks of four lifting days combine rep-out top sets, lighter technique work and assistance to build muscle.

  Powerlifting—4 a week12 weeks

• Brian DeGennaro 16-Week Team Program

  Sixteen weeks of Olympic lifting use five days a week, complexes and heavier meet weeks in weeks nine and sixteen.

  Strength: waves and cyclesAdvanced5 a week16 weeks

• Brian Simmons — original seventeen-week SuperTotal

  Seventeen weeks of four-day lifting mix Olympic lifts and powerlifts, with a week away from barbells after base work.

  PowerliftingIntermediate—17 weeks

• Bridge to 10K

  Six weeks of three run/walk days build from four ten-minute jogs to one continuous sixty-minute run.

  Running—3 a week6 weeks

• Brogains — Ten-Week Non-Peak

  Ten weeks mix heavy and speed work with muscle-building sets, using weekly rep-outs to adjust training maximums.

  Muscle buildingIntermediate6 a week10 weeks

• Brogains — Twelve-Week Meet Peak

  Twelve weeks mix heavy and speed work, using rep-outs to adjust training maximums before tapering for a meet.

  Muscle buildingIntermediate6 a week12 weeks

• Bromley two-wave squat program

  Ten weeks of four-day lifting in two five-week waves, retesting squat, deadlift and push-press maxes between waves.

  Powerlifting——10 weeks

• Building the Monolith

  Six weeks of three full-body days combine main-lift fives with large chin-up, dip and shrug totals.

  Powerlifting—3 a week6 weeks

• Bulgarian Method — Dive Straight In

  Squat and bench six days a week with daily heavy singles and lighter doubles or triples, adding deadlift twice a week.

  Powerlifting—6 a weekOngoing

• Bullmastiff — Peak Strength free edition

  Eighteen weeks of squat, bench, deadlift and press waves, using final-set reps to set next week's weight.

  Powerlifting—4 a week18 weeks

• Burpee and Pull-Up Pyramids

  Climb from one to ten burpees, descend to one, then repeat the same pyramid for pull-ups.

  Bodyweight and kettlebell—1 a weekOngoing

• BWF Minimalist Routine

  Lunges, push-ups, pulling work and shoulder taps in two to six rounds, stopping with one or two clean reps left.

  Bodyweight and kettlebell—3 a weekOngoing

• BWF Move Routine

  Build body control in four stages, starting three days a week and later pairing strength with handstands and mobility.

  Rehab and mobility——Ongoing

• BWF Skills Routine — archived Skill Day

  Two weekly skill days pair handstand and support practice with general, overhead, pancake or split stretches.

  Rehab and mobility—2 a weekOngoing

• Calgary Barbell — eight-week peak

  Eight weeks of four-day lifting mix percentages and effort targets before a separate four-workout meet taper.

  PowerliftingIntermediate4 a week9 weeks

• Calgary Barbell — original sixteen-week peak

  Sixteen weeks of four-day powerlifting use percentage and effort targets, finishing with four pre-meet workouts.

  PowerliftingIntermediate4 a week16 weeks

• Calgary Barbell — revised sixteen-week program — complete course

  Sixteen weeks of four-day lifting use recorded top-set weights for later lighter sets, with controlled lifting tempo.

  PowerliftingIntermediate4 a week16 weeks

• calum von moger 5 day body part split

  Five weekly chest, back, shoulder, leg and arm workouts mix rep pyramids, drop sets and paired exercises.

  Muscle building—5 a weekOngoing

• Candito — nine-week advanced squat

  Nine weeks of squat move from five days a week to two, then three, with two close squat variations and a final test.

  PowerliftingAdvanced5 a week9 weeks

• Candito — six-week advanced bench

  Six weeks of bench begin with five days a week, adding pin presses before heavier work and a tapered max test.

  PowerliftingAdvanced5 a week6 weeks

• Candito advanced deadlift phases

  Deadlift twice a week, moving from a close variation to a more different lift before returning to competition pulls.

  PowerliftingAdvanced—14 weeks

• Candito Linear Control Emphasis

  Four upper and lower workouts combine heavier sets of six with paused squats and bench presses for control.

  Muscle building—4 a weekOngoing

• Candito Linear Strength Hypertrophy

  Four upper and lower workouts combine heavier sets of six with extra muscle-building sets of eight to twelve.

  Muscle building—4 a weekOngoing

• Candito Linear Strength Power

  Four upper and lower workouts pair heavy six-rep sets with explosive lower-body work and paused upper-body lifts.

  Muscle building—4 a weekOngoing

• Candito Six-Week Strength

  Six weeks move from volume to heavy squat, bench and deadlift work, ending with a choice: test, repeat or skip testing.

  PowerliftingIntermediate5 a weekOngoing

• Caroline Girvan EPIC I

  Ten weeks of five timed dumbbell and bodyweight workouts, combining strength days with Sunday intervals.

  Conditioning—5 a week10 weeks

• Caroline Girvan EPIC II

  Fifty timed workouts open with intervals and cardio, then add longer dumbbell circuits over ten weeks.

  Conditioning—5 a week10 weeks

• Cast Iron Strength — creator twelve-week total builder

  Twelve weeks of four lifting days build squat, bench and deadlift volume before reducing work for a peak.

  PowerliftingIntermediate4 a week12 weeks

• Chad Vaughn — 4 Weeks to Bigger Lifts

  Five Olympic lifting workouts a week for four weeks practise overhead positions, bar path, extension and jerk timing.

  Muscle buildingIntermediate5 a week4 weeks

• Classic 11-week deadlift peak

  Deadlift once a week for eleven weeks, moving from sets of ten to a single at 110% of your starting max.

  PowerliftingIntermediate1 a week11 weeks

• Classic 12-week powerlifting peak

  Twelve weeks for one lift once a week, combining preparation sets with rising percentages and falling reps.

  Powerlifting—1 a week12 weeks

• Classic 9-week powerlifting peak

  Nine weeks for one lift once a week, dropping from tens to a single at 105% of your starting max.

  Powerlifting—1 a week9 weeks

• Coan–Phillipi Deadlift Routine

  Ten weekly deadlift workouts combine heavy pulls, speed triples and assistance, using your target max for loading.

  PowerliftingIntermediate1 a week10 weeks

• Connor Lutz 7-Week Beginner

  Seven weeks of three-day powerlifting use percentage waves and rep-out sets to update maxes before final testing.

  Strength: steady progressBeginner3 a week7 weeks

• Connor Lutz 7-Week Intermediate — Original

  Seven weeks of four-day powerlifting use heavy pulls, overload presses and fifty-rep upper-back work before testing.

  Strength: steady progressIntermediate4 a week7 weeks

• Connor Lutz 7-Week Intermediate — Updated 2015

  Seven weeks of four-day lifting add speed bench and own maxes for squat, press and deadlift assistance before testing.

  Strength: steady progressIntermediate4 a week7 weeks

• Coolcicada PPL with Deadlifts

  Six weekly push, pull and leg workouts include deadlift rep-outs and higher-rep assistance twice per muscle group.

  Muscle building—6 a weekOngoing

• Coolcicada PPL without Deadlifts

  Six push, pull and leg days replace deadlifts with barbell pulling, using sets of five plus higher-rep assistance.

  Muscle building—6 a weekOngoing

• Creed Workout — Lift Vault Workbook Edition

  Four weekly workouts mix barbell and dumbbell lifting with push-up ladders, core work and varied ten-to-twenty-rep sets.

  Muscle buildingIntermediate4 a weekOngoing

• CTRL — ten-week meet preparation

  Ten weeks of four-day powerlifting pair effort-rated top sets with fixed pound increases and 5% lighter follow-up sets.

  PowerliftingIntermediate4 a week10 weeks

• Cube Method — Public Workbook Edition

  Ten weeks rotate heavy, fast and high-rep squat, bench and deadlift days alongside a weekly bodybuilding day.

  Powerlifting—4 a week10 weeks

• Cube Predator Six-Week Bench

  Six weeks of light then heavy bench days, with close-grip and incline work based on separate maxes.

  PowerliftingIntermediate2 a week6 weeks

• Dad Bod Bridge

  Eight weeks of three-day lifting use effort-rated sets, paused lifts and assistance to bridge toward heavier training.

  Powerlifting—3 a week8 weeks

• Dan Alexander Ten-Week Powerlifting Peak

  Ten weeks train bench, squat, press and deadlift twice a week, reducing reps as percentage weights rise.

  PowerliftingIntermediate4 a week10 weeks

• Dan John 10,000 Swing Challenge

  Five rounds of kettlebell swing ladders total 500 swings, with one, two and three strength reps between sets.

  Bodyweight and kettlebell—5 a week4 weeks

• Dan John Minimalist Training

  Two full-body days combine squat ramps, high-rep presses and pull-ups with about ten good deadlift reps.

  Strength: waves and cycles——Ongoing

• Dark Horse free-template season

  Nine weeks of heavy, volume and timed speed work lead to recovery and two testing weeks for the four main lifts.

  Powerlifting—4 a week12 weeks

• Deathdealer — No Focus, First-Set-Load Cycle

  Three-week cycles of four-day lifting mix heavy rep-outs with fifty, forty and thirty lighter reps as the weeks advance.

  Strength: waves and cycles—4 a weekOngoing

• Deck of Pain

  Shuffle a deck and let each card's suit choose the exercise and its value choose your bodyweight reps.

  Rehab and mobility—1 a weekOngoing

• Deep Water Advanced

  Six weeks pair heavy five-rep top sets with lighter high-rep work and four lifting days plus one active recovery day.

  Strength: waves and cycles—5 a week6 weeks

• Deep Water Beginner — creator prescription

  Six weeks of ten sets of ten keep weight fixed while rest drops from four to two minutes, with a fifth recovery day.

  Strength: steady progress—5 a week6 weeks

• Deep Water Intermediate

  Six weeks build ten-set squat and push-press work toward heavier 100-rep totals, over four lifting days plus recovery.

  Strength: waves and cycles—5 a week6 weeks

• Dexter Jackson Four-Day Split

  Four body-part workouts train chest and biceps, quads and calves, shoulders and triceps, then back and hamstrings.

  Muscle building—4 a weekOngoing

• DoggCrapp — reviewed creator two-way split

  Three lifting days rotate six workouts, using rest-pause sets and a logbook to beat past reps or weight.

  Intensity techniques——Ongoing

• Dr. Swole PPLUL — high volume

  Eight weeks of five pull, push, leg, upper and lower workouts use more sets, with effort rising after two weeks.

  Muscle building—5 a week8 weeks

• Dr. Swole PPLUL — low volume

  Eight weeks of five pull, push, leg, upper and lower workouts use fewer sets, with effort rising after two weeks.

  Muscle building—5 a week8 weeks

• Dr. Swole PPLUL — moderate volume

  Five weekly pull, push, leg, upper and lower workouts balance moderate set counts with rising effort over eight weeks.

  Muscle building—5 a week8 weeks

• Dr. Swole PPLUL — moderate volume optimized order

  Five weekly muscle-building workouts use moderate set counts and a revised exercise order, adding weight after top reps.

  Muscle building—5 a week8 weeks

• Drop Bear intermediate thirteen-week cycle

  Thirteen weeks of three-day powerlifting use percentage waves, paused bench work and a final taper.

  PowerliftingIntermediate3 a week13 weeks

• Drop Bear Junior 12 Week

  Twelve weeks of three-day lifting build five triples, going back two weeks on failure and restarting on repeat misses.

  Strength: steady progressBeginner3 a week12 weeks

• Drop Bear Senior nineteen-week cycle

  Nineteen weeks of four-day powerlifting combine percentage waves with paused lifts, ending with two loaded workouts.

  Powerlifting—4 a week19 weeks

• Dumbbell Stopgap

  Three weekly dumbbell workouts alternate A and B, adding weight after three sets of ten and backing off after stalls.

  Bodyweight and kettlebell—3 a weekOngoing

• DUP Percentage — TSA Four-Week Edition

  Four weeks of six-day powerlifting mix daily rep targets, percentage loads and effort ratings.

  Powerlifting—6 a week4 weeks

• Ed Coan 12-Week Peaking

  Twelve weeks for squat, bench or deadlift once a week, moving from tens to a single at a rising percentage of your max.

  Powerlifting—1 a week12 weeks

• Ed Coan 14-Week Peaking

  Fourteen weeks for squat, bench or deadlift once a week, with more fives before doubles and two single-test weeks.

  Powerlifting—1 a week14 weeks

• Eight-Week Mass Building

  Eight weeks of four body-part workouts combine heavier second sets with slow lowering, rest-pause and drop sets.

  Muscle building—4 a week8 weeks

• Eight-Week Powerbuilding DUP v5

  Eight weeks of six-day lifting build volume, move to heavier fives and taper for a powerlifting meet.

  Powerlifting—6 a week8 weeks

• Empire Barbell — Five-Week High-Frequency Bench

  Five weeks of bench rise from three to five days a week, then taper to two workouts and a Friday max test.

  PowerliftingAdvanced—5 weeks

• Empire Barbell 10-week off-season deadlift

  Ten weekly deadlift workouts alternate five sets of five with lighter recovery weeks, then finish with rep-out work.

  PowerliftingAdvanced1 a week10 weeks

• Empire Barbell Intensification

  Four weeks of four-day lifting start lighter, add volume in week two and then raise intensity while reducing work.

  Strength: waves and cycles—4 a week4 weeks

• Empire Barbell Intensification Block Ii

  Four weeks of four-day powerlifting build sets of five, then heavier fours, finishing main lifts with rep-out sets.

  Powerlifting—4 a week4 weeks

• Empire Barbell Volume

  Six weeks of four-day lifting build volume with paired assistance, step-ups and board presses before heavier training.

  Strength: waves and cycles—4 a week6 weeks

• Explosive Interval Training

  Burpee and mountain-climber intervals grow across four weeks, alternating hard work with walking in place.

  Bodyweight and kettlebell—1 a week4 weeks

• Extended Russian Power Routine

  Nine weeks of heavy and light squat and bench days plus one deadlift day, building sixes before a heavy single.

  PowerliftingIntermediate3 a week9 weeks

• Fierce 5 — Dumbbell Variant

  Three alternating full-body dumbbell workouts use sets of eight, raising reps before weight when dumbbells are limited.

  Muscle buildingBeginner3 a weekOngoing

• Fierce 5 — Original

  Three alternating full-body barbell workouts add weight weekly, dropping it fifteen percent after two failed attempts.

  Muscle buildingBeginner3 a weekOngoing

• Fierce 5 Modified

  Two weekly whole-body workouts mix four-to-eight-rep main lifts with smaller assistance sets and flexible rep-outs.

  Muscle buildingBeginner2 a weekOngoing

• Four-week bench pyramid

  Four weeks of frequent bench and pin presses, tapering from five days a week to three before a max attempt.

  Powerlifting—5 a week4 weeks

• Frankoman’s Dumbbell-only Split

  Ten weeks of three dumbbell workouts split chest and triceps, back and biceps, then legs and shoulders.

  Muscle building—3 a week10 weeks

• Fred Hatfield nine-week peak

  Nine weeks for one lift twice a week, pairing light doubles with heavy work and finishing at 110% of your starting max.

  Powerlifting—2 a week9 weeks

• Frequency First, Then Intensity

  Build up training frequency first, then heavier daily squat and bench singles, reaching six lifting days a week.

  Powerlifting——Ongoing

• From Flap Jacks to Thick Stacks

  Ten weeks of four glute-focused workouts pair heavy squat and deadlift rep-outs with effort-guided assistance.

  Muscle building—4 a week10 weeks

• Gene Bell Twelve-Week Squat Peak

  Squat once a week for twelve weeks, using rising percentages to three final singles above and below your initial max.

  Powerlifting—1 a week12 weeks

• General Gainz + Jacked and Tan 2.0 Hybrid

  Twelve weeks of five-day lifting combine rep-max tests, same-weight follow-up sets and high-rep muscle work.

  Strength: waves and cycles—5 a week12 weeks

• General Gainz Wave LP

  Sixteen weeks of four-day lifting use six-rep maxes, weekly weight increases and extra singles or half sets as needed.

  Strength: steady progress—4 a week16 weeks

• Generic Bulking Routine — Hypertrophy

  Four upper and lower workouts use six-to-eight-rep main sets, with two easier weeks after six to eight hard weeks.

  Muscle buildingIntermediate4 a weekOngoing

• Generic Bulking Routine — Hypertrophy with Deadlifts

  Four upper and lower workouts include a separate deadlift visit, with two easier weeks after six to eight hard weeks.

  Muscle buildingIntermediate4 a weekOngoing

• Generic Bulking Routine — Strength + Hypertrophy

  Four upper and lower workouts combine three to five sets of five with eight-to-ten-rep assistance and easier weeks.

  Muscle buildingIntermediate4 a weekOngoing

• Generic Bulking Routine — Strength Focus

  Four upper and lower workouts emphasize three sets of three on the main lifts, followed by higher-rep muscle work.

  Muscle buildingIntermediate4 a weekOngoing

• Generic Hypertrophy Block — Five Weekly Visits

  Six rotating workouts fit four or five visits a week, using seven rounds of rising volume and a lighter finish.

  Muscle building—5 a week9 weeks

• German Volume Training — Beginner and Intermediate

  Ten sets of ten on a rolling five-day split, adding weight after 100 reps and later switching to sets of six.

  Intensity techniquesIntermediate—Ongoing

• Greasing the groove

  Repeat small sets across the day at about forty percent of your maximum, increasing only when practice feels easy.

  Bodyweight and kettlebell—7 a weekOngoing

• Greg Everett Volume Squat Cycle — Lift Vault Edition

  Ten weeks of front and back squats six days a week build high-rep volume before a final max test.

  Powerlifting—6 a week10 weeks

• Greg Nuckols Advanced Bench — 1x Source-Bounded

  Bench once a week in four-week advanced cycles; enter sets, reps and percentages before each workout.

  PowerliftingAdvanced1 a weekOngoing

• Greg Nuckols Advanced Bench — 2x Source-Bounded

  Bench twice a week in four-week advanced cycles; enter sets, reps and percentages before each workout.

  PowerliftingAdvanced2 a weekOngoing

• Greg Nuckols Advanced Bench — 3x

  Bench three times a week in four-week cycles for advanced lifters, reviewing your max after the last workout.

  PowerliftingAdvanced3 a weekOngoing

• Greg Nuckols Advanced Squat — 1x

  Squat once a week in four-week cycles for advanced lifters, reviewing your max before the next cycle.

  PowerliftingAdvanced1 a weekOngoing

• Greg Nuckols Advanced Squat — 2x

  Squat twice a week in four-week cycles for advanced lifters, reviewing your max before the next cycle.

  PowerliftingAdvanced2 a weekOngoing

• Greg Nuckols Advanced Squat — 3x

  Squat three times a week in four-week cycles for advanced lifters, reviewing your max before the next cycle.

  PowerliftingAdvanced3 a weekOngoing

• Greg Nuckols Beginner Bench 1x

  Bench once a week in four-week beginner cycles; enter sets and reps before each workout.

  Strength: steady progressBeginner1 a weekOngoing

• Greg Nuckols Beginner Bench 2x

  Bench twice a week in four-week beginner cycles; enter sets and reps before each workout.

  Strength: steady progressBeginner2 a weekOngoing

• Greg Nuckols Beginner Bench 3x

  Bench three times a week in four-week beginner cycles; enter sets and reps before each workout.

  Strength: steady progressBeginner3 a weekOngoing

• Greg Nuckols Beginner Deadlift Once Weekly

  Deadlift once a week in four-week cycles, building to a heavy set and keeping its weight for three shorter sets.

  Strength: steady progressBeginner1 a weekOngoing

• Greg Nuckols Beginner Deadlift Twice Weekly

  Deadlift twice a week in four-week cycles, adding weight to heavy fives while practising sumo on the other day.

  Strength: steady progressBeginner2 a weekOngoing

• Greg Nuckols Beginner Squat 1x

  Squat once a week in four-week beginner cycles; enter sets and reps before each workout.

  Strength: steady progressBeginner1 a weekOngoing

• Greg Nuckols Beginner Squat 2x

  Squat twice a week in four-week beginner cycles; enter sets and reps before each workout.

  Strength: steady progressBeginner2 a weekOngoing

• Greg Nuckols Beginner Squat 3x

  Squat three times a week in four-week beginner cycles; enter sets and reps before each workout.

  Strength: steady progressBeginner3 a weekOngoing

• Greg Nuckols Deadlift — intermediate two-day

  Four-week deadlift cycles twice a week mix heavy triples, opposite-stance pulls and Romanian deadlifts before testing.

  PowerliftingIntermediate2 a weekOngoing

• Greg Nuckols Deadlift — three-day high volume

  Four-week deadlift cycles mix heavy work, timed beltless singles and opposite-stance pulls across three days a week.

  Powerlifting—3 a weekOngoing

• Greg Nuckols Deadlift — three-day low volume

  Deadlift three times a week in four-week cycles, with four heavy sets at first and shorter timed beltless practice.

  Powerlifting—3 a weekOngoing

• Greg Nuckols Deadlift — three-day medium volume

  Deadlift three times a week in four-week cycles, starting with five heavy sets and fifteen minutes of beltless singles.

  Powerlifting—3 a weekOngoing

• Greg Nuckols deadlift advanced 1x

  Four-week deadlift cycles once a week combine heavy pulls, beltless work and opposite-stance assistance before testing.

  PowerliftingAdvanced1 a weekOngoing

• Greg Nuckols deadlift advanced 2x

  Four-week deadlift cycles twice a week combine heavy triples, opposite-stance pulls and rack work before testing.

  PowerliftingAdvanced2 a weekOngoing

• Greg Nuckols Deadlift Beginner 3x — retained two-visit variant

  Deadlift twice a week in four-week cycles, using heavy percentage triples, sumo assistance and a final-week max test.

  Strength: steady progressBeginner2 a weekOngoing

• Greg Nuckols deadlift intermediate 1x

  Four-week deadlift cycles once a week combine heavy pulls with beltless work in your main stance before testing.

  PowerliftingIntermediate1 a weekOngoing

• Greg Nuckols high frequency — exact

  Three weeks of five-day squat, bench and deadlift practice, using final rep-out sets to set the next cycle's maxes.

  Powerlifting—5 a week3 weeks

• Greg Nuckols high frequency — weekly deadlift and overhead press

  Three weeks of six-day lifting train squat and bench frequently, with deadlift once a week and added overhead press.

  Powerlifting—6 a week3 weeks

• Greg Nuckols Intermediate Bench — 1x

  Bench once a week in four-week cycles for intermediate lifters, reviewing your max before the next cycle.

  PowerliftingIntermediate1 a weekOngoing

• Greg Nuckols Intermediate Bench — 2x

  Bench twice a week in four-week cycles for intermediate lifters, reviewing your max before the next cycle.

  PowerliftingIntermediate2 a weekOngoing

• Greg Nuckols Intermediate Bench — 3x

  Bench three times a week in four-week cycles for intermediate lifters, reviewing your max before the next cycle.

  PowerliftingIntermediate3 a weekOngoing

• Greg Nuckols Intermediate Squat — 1x

  Squat once a week in four-week intermediate cycles; enter sets and reps before each workout.

  PowerliftingIntermediate1 a weekOngoing

• Greg Nuckols Intermediate Squat — 2x

  Squat twice a week in four-week intermediate cycles; enter sets and reps before each workout.

  PowerliftingIntermediate2 a weekOngoing

• Greg Nuckols Intermediate Squat — 3x

  Squat three times a week in four-week intermediate cycles; enter sets and reps before each workout.

  PowerliftingIntermediate3 a weekOngoing

• Greyskull LP — Phrak Variation

  Three alternating full-body workouts end main lifts with rep-outs, doubling the weight increase after ten reps.

  Strength: steady progressBeginner3 a weekOngoing

• GZCL / Mag-Ort / Deathbench — ten-week hybrid

  Ten weeks of five-day lifting combine heavy squat work, high-volume bench and deadlift waves with rep-out sets.

  PowerliftingIntermediate5 a week10 weeks

• Gzcl 6 Day Ppl

  Six weekly push, pull and leg workouts mix percentage-based main lifts with sets of eight to fifteen for assistance.

  Muscle building—6 a week3 weeks

• GZCL Basic Template 2012

  Four weeks of five-day lifting pair heavy singles with changing back-off reps, using conservative training maxes.

  Powerlifting—5 a week4 weeks

• GZCL Big on the Basics Four-Week Template

  Four weeks of five-day lifting mix heavy front-squat and press work with higher-rep assistance and final-set rep-outs.

  Strength: steady progressBeginner5 a week4 weeks

• GZCL Jacked and Flan v2.1

  Fifteen weeks of four-day lifting mix rep-max work on three days with five, three and single-rep waves on the fourth.

  Strength: waves and cycles—4 a week15 weeks

• GZCL Jacked and Tactical

  Twelve weeks train squat three times a week and bench twice a week, with rep-max tests and lighter follow-up sets.

  ConditioningIntermediate3 a week12 weeks

• GZCL Jacked and Tan Josip

  Fifteen weeks of six-day lifting mix heavy rep-max work with up to ten sets of five and extra bodybuilding assistance.

  Strength: waves and cycles—6 a week15 weeks

• GZCL Method — dedicated three-week cycle

  Three weeks of four-day lifting mix heavy sets, medium-rep work and paired assistance, with rep-outs setting increases.

  Powerlifting—4 a week3 weeks

• GZCL method — five-day template

  Five lifting days over five weeks mix heavy triples, doubles and singles with rep-out fives and assistance.

  Powerlifting—5 a week5 weeks

• GZCL MRS Beta

  Three weeks of six-day lifting give bench, pulls, supported presses, squat and overhead press separate rep-out workouts.

  Strength: waves and cycles—6 a week3 weeks

• GZCL MRS Community

  Six weeks of four-day lifting use bench, squat, supported bench and deadlift rep-outs, checking reps before increases.

  Strength: waves and cycles—4 a week6 weeks

• GZCL Multi Day Cycles — 2 Day

  Four-week percentage cycles offer two to six lifting days, pairing heavy main lifts with higher-rep work and assistance.

  Strength: waves and cycles—2 a weekOngoing

• GZCL P-Zero public four-day variant

  Four weekly lifting days use final-set rep-outs and falling rep targets, moving to a new stage when progress stalls.

  Muscle buildingIntermediate4 a weekOngoing

• GZCL Three-Week Big on the Basics Template

  Three weeks of four-day lifting offer straight or rising heavy sets, ending with rep-outs to guide next max increases.

  Strength: steady progress—4 a week3 weeks

• GZCL UHF 5 Week

  Five weeks of lifting on consecutive weekdays combine heavy rep-outs, medium-rep work and high-rep assistance.

  Powerlifting—5 a week5 weeks

• GZCL UHF 9 Week

  Nine weeks of lifting on consecutive weekdays extend heavy rep-out waves, adding lighter work and assistance.

  Powerlifting—5 a week9 weeks

• GZCL UHF+ Five-Day Program

  Five weeks of five-day lifting add heavy singles to frequent practice, using daily two-rep maxes and fatigue changes.

  Strength: waves and cycles—5 a week5 weeks

• GZCLP for Hypertrophy —

  Four weekly workouts shift the main lift from three sets of five to six doubles after misses, with extra muscle work.

  Muscle buildingBeginner4 a weekOngoing

• GZCLP Four-Day Template

  Four lifting days pair heavy triples with medium and high reps, moving to doubles and singles after missed targets.

  Strength: steady progressBeginner4 a weekOngoing

• GZCLP original 2016

  Four workouts rotate across three weekly visits, reducing reps after misses and adding weight after successful work.

  Muscle buildingBeginner—Ongoing

• GZCLP v1.0 Three-Day Planner

  Three lifting days rotate four workouts, with rep-outs, changing heavy triples to doubles or singles on failure.

  Strength: steady progressBeginner3 a weekOngoing

• GZCLP v4.5b5 — 3 Days / Default Increase

  Twelve weeks at three or four days a week offer two heavy rep schemes, each with rep-outs and rules for plateaus.

  Strength: steady progressBeginner3 a week12 weeks

• Hal Higdon Intermediate 5K

  Eight weeks of five runs a week alternate intervals and tempo runs, with a midway 5K test and a final race.

  RunningIntermediate—8 weeks

• Hal Higdon Novice 10K — Lift Vault miles-table variant

  Eight weeks of three runs and two cross-training days a week build toward a 10K race, with walking breaks as needed.

  RunningBeginner—8 weeks

• Hal Higdon Novice 5K

  Eight weeks of three running days and a growing Sunday walk lead to a 5K race, with optional extra run/walk days.

  RunningBeginner—8 weeks

• Half Marathon Advanced

  Twelve weeks to a half marathon combine hills, intervals, tempo runs, long runs and three shorter tune-up races.

  RunningAdvanced—12 weeks

• Half Marathon Intermediate

  Twelve weeks to a half marathon combine pace runs, cross-training and growing long runs, with 5K and 10K tune-up races.

  RunningIntermediate—12 weeks

• Half Marathon Novice

  Twelve weeks to a half marathon use run-or-cross-training choices, Saturday cross-training and 5K and 10K tune-up races.

  RunningBeginner—12 weeks

• Hatch Squat

  Twelve weeks of back squats followed by front squats twice a week, including a 103% back-squat single in week eleven.

  PowerliftingIntermediate2 a week12 weeks

• Hatfield Twelve-Week Peak — Ordinary Lifting Review

  Twelve weeks of squat, bench and deadlift work use varied rest-day spacing and a taper before three meet attempts each.

  Powerlifting——12 weeks

• Heavy light medium customizable twelve-week template

  Three weekly heavy, light and medium lifting days, with separate maxes and adjustable rep ranges for each phase.

  PowerliftingIntermediate3 a week12 weeks

• Hepburn Program A

  Four compound-lift days build eight doubles into eight triples then add weight, or build three sets from six to eight.

  Powerlifting—4 a weekOngoing

• Hepburn Program B

  Four compound-lift days build five heavy singles into eight before adding weight, or build three sets from six to eight.

  Powerlifting—4 a weekOngoing

• Hundred Pushups

  Three weekly push-up workouts use maximum-rep tests to choose rep targets, building toward one hundred without a break.

  Bodyweight and kettlebell——Ongoing

• Ice Cream Fitness 1.0

  Three alternating full-body workouts use five sets of five on main lifts, adding weight and resetting after two misses.

  Muscle buildingBeginner3 a weekOngoing

• Ice Cream Fitness 2.0

  Three full-body days alternate three sets of five plus assistance, adding weight on success and cutting it on misses.

  Strength: steady progressBeginner3 a weekOngoing

• Intensity First, Then Frequency

  Build heavier squat and bench work first, then add training days until daily heavy singles reach six days a week.

  Powerlifting——Ongoing

• Inverted Juggernaut — Workbook Edition

  Sixteen weeks split high-rep work into more short sets, with rep-out tests setting new training maxes every four weeks.

  PowerliftingIntermediate4 a week16 weeks

• Inverted Juggernaut + 5/3/1 — Displayed-Grid Review

  Sixteen weeks pair many short sets with a second lift's five, three and single-rep waves, using reviewed weights.

  PowerliftingIntermediate4 a week16 weeks

• Inverted Juggernaut + 5/3/1 Alternate — Workbook Edition

  Sixteen weeks start with five, three and single-rep waves, then short-set volume, using rep-out results to raise maxes.

  PowerliftingIntermediate4 a week16 weeks

• Iron Giant 5-Day 12-Week

  Twelve weeks of five-day lifting mix frequent bench, deadlift waves and Friday squat work, using rep-outs for increases.

  Rehab and mobility—5 a week12 weeks

• Iron Revolution — three-day raw powerlifting

  Seven weeks of three-day raw powerlifting combine percentage waves, board presses and a late heavy peak.

  Powerlifting——7 weeks

• Ivysaur 4-4-8

  Three full-body days a week alternate fours and eights, doubling weekly weight increases after an eight-rep checkpoint.

  Strength: steady progressBeginner3 a weekOngoing

• Ivysaur intermediate aesthetic

  Five workouts a week repeat a three-week cycle, with rep-out sets and main-lift weight increases after success.

  Muscle buildingIntermediate5 a weekOngoing

• Jacked and Tan 2.0

  Twelve weeks of four-day lifting combine rep-max tests with lighter work based on those tests and high-rep assistance.

  Powerlifting—4 a week12 weeks

• Jailhouse Method

  Choose a bodyweight movement and count down one rep per set, walking sixteen feet between sets.

  Bodyweight and kettlebell—1 a weekOngoing

• Jay Cutler — Twelve-Week Workout

  Twelve weeks of five body-part workouts alternate heavy and moderate weeks, with rep targets falling over time.

  Muscle building—5 a week12 weeks

• jeff seid workout routine

  Five body-part workouts use descending rep pyramids, reduced-weight sets, supersets and bodyweight rep-outs.

  Muscle building—5 a weekOngoing

• Joe DeFranco’s Limber 11

  Eleven lower-body drills combine foam rolling, ball pressure, hip circles and moving stretches before training.

  Rehab and mobility—1 a weekOngoing

• Joe DeFranco’s Simple 6

  Six upper-body warm-up drills combine rolling the back and lats with shoulder stretches and band pull-aparts.

  Rehab and mobility—1 a weekOngoing

• Joe Delaney Full Body Home

  Alternate two home workouts with bands and bodyweight, using remaining-rep targets and exercise-specific rest.

  Bodyweight and kettlebell——Ongoing

• Joe Delaney Ibiza Shreds

  Nine weeks repeat lower, upper and isolation workouts twice weekly, using effort targets and heavier sets as reps fall.

  Muscle building—6 a week9 weeks

• Joe Delaney Six-Week Full Body

  Five full-body gym workouts a week for six weeks use remaining-rep targets, paired sets and final-set rep-outs.

  Muscle building—5 a week6 weeks

• John Meadows Resistance-Band PPL

  Six weekly band workouts repeat push, pull and legs, with three hard sets per movement and no fixed weight increases.

  Bodyweight and kettlebell—6 a weekOngoing

• Juarez Valley Method

  Alternate high and low bodyweight rep counts until they meet, walking eight feet between sets.

  Bodyweight and kettlebell—1 a weekOngoing

• Juggernaut Limited Equipment Training Template

  Two weeks alternate limited-equipment workouts, choosing one of three schedules with increasing work on repeat visits.

  Strength: waves and cycles—6 a week2 weeks

• Juggernaut Method — Base Template

  Sixteen weeks move from tens to eights, fives and triples, with rep-out tests adjusting each lift's training max.

  PowerliftingIntermediate4 a week16 weeks

• kai greene 5 day workout routine

  Five high-volume body-part workouts combine twenty-rep warm-ups, descending rep targets and paired exercises.

  Muscle building—5 a weekOngoing

• Ken Lain Modified Matrix Bench

  Ten weeks of heavy and light bench days start singles at 90% of your max and finish with three test attempts.

  PowerliftingIntermediate2 a week10 weeks

• Ken Lain Original Matrix Bench

  Ten weeks of heavy and light bench days start singles at 98% of your max and finish with three test attempts.

  PowerliftingIntermediate2 a week10 weeks

• Kizen — Infinite Off Season

  Four weeks of four-day lifting add sets and use final-set reps to raise next week's percentage, with an optional deload.

  Powerlifting—4 a week5 weeks

• KIZEN 6-week bench peak with test week

  Six weeks of bench twice a week move from triples to doubles, then taper before three test singles the next week.

  PowerliftingIntermediate2 a week7 weeks

• Kizen back hypertrophy

  Eight weeks of three pull-up and back workouts, using your maximum reps and easier pull-ups in weeks four and eight.

  Bodyweight and kettlebellBeginner3 a week8 weeks

• Kong — Savage Size in Twelve Weeks

  Twelve weeks of five muscle-building workouts increase volume, then add heavier descending-rep sets in the later phases.

  Muscle buildingIntermediate5 a week12 weeks

• Korte 3x3

  Eight weeks train only squat, bench and deadlift three times a week, moving from volume to heavy singles.

  PowerliftingIntermediate3 a week8 weeks

• Layne Norton PH3 — Thirteen-Week Plan

  Five weekly workouts progress from muscle-building volume to heavier squat, bench and deadlift work in three phases.

  Muscle building——13 weeks

• Lee Hayward 12-week bodybuilding

  Twelve weeks change the four-day workout every three weeks, with longer rests and later chest-and-back pairing.

  Muscle building—4 a week12 weeks

• Lift Vault five-day bro-split example

  Five weekday body-part workouts mix rep pyramids with reduced-weight maximum-rep sets after seated pulling work.

  Muscle building—5 a weekOngoing

• Lift Vault four-day push-pull example

  Four weekly push and pull workouts train legs with upper-body movements, with heavy triples and rep-range assistance.

  Muscle building—4 a weekOngoing

• Lower Body Isometrics Workout

  Twenty bodyweight squats, a twenty-second wall sit and five more squats make one round, with repeats chosen as needed.

  Rehab and mobility—1 a weekOngoing

• LSUS 10-5-3

  Ten weeks of five-day Olympic lifting move from tens, fives and threes before peaking, with lighter repeat work midweek.

  Strength: waves and cycles—5 a week10 weeks

• LVMPD 12-Week Physical Fitness Preparation — Historical Edition

  Twelve weeks combine runs, push-ups and sit-ups for a police fitness test, moving from three to four visits a week.

  Running—3 a week12 weeks

• Madcow 5×5 Intermediate — creator linear guide

  Three full-body days ramp to heavy fives, with Friday's heavier triple becoming next Monday's top five after success.

  Strength: steady progressIntermediate3 a weekOngoing

• Madcow Advanced

  Nine weeks of three-day full-body lifting move from five-set volume via a deload to heavier triples and record attempts.

  Strength: waves and cyclesAdvanced3 a week9 weeks

• Mag/Ort — corrected nine-stage deadlift cycle

  Deadlift once a week through nine successful stages, repeating missed work and resting after every third stage.

  Powerlifting——Ongoing

• Mark Bell — Stronger in 30 Days

  Four weekly bench workouts add supported presses and arm supersets before a fifth-week paused-bench test.

  PowerliftingAdvanced1 a week5 weeks

• MARSOC A&S original29-page ten-week preparation

  Ten weeks of six training days combine running, loaded hikes, swimming and calisthenics for selection preparation.

  Other endurance—6 a week10 weeks

• Mass Impact

  Twelve weeks of pull, push, legs, pull and push emphasize arms and shoulders, with higher-rep muscle-building work.

  Muscle building—5 a week12 weeks

• Mass Made Simple Lite

  One break-in week precedes five weeks of three full-body workouts, combining presses, pull-ups and high-rep squats.

  Muscle building—3 a week6 weeks

• Mathias Method — Twelve Weeks

  Twelve weeks of four lifting days mix powerlifting percentages, rep-outs and optional singles, with two final visits.

  Muscle building—4 a week12 weeks

• Mdisbprescriptions Deathbench — original

  Ten weeks of bench twice a week combine heavy triples, doubles and high-volume assistance without an added taper.

  Powerlifting—2 a week10 weeks

• Mdisbrow Deathbench Taper

  Ten weeks of bench twice a week retain heavy work early, then reduce assistance and include late double tests.

  Powerlifting—2 a week10 weeks

• MEGAZORD Hybrid

  Twelve weeks of five-day lifting give deadlift, heavy bench, muscle work, squat and press their own days.

  PowerliftingIntermediate5 a week12 weeks

• metallicadpa 6 day ppl

  Six weekly pull, push and leg workouts add weight when final sets reach their targets, with Thursday off.

  Muscle building—6 a weekOngoing

• metallicadpa beginner ppl v2 2

  Six weekly pull, push and leg workouts set starting weights from lift maximums and advance after final-set rep targets.

  Muscle buildingBeginner6 a weekOngoing

• metallicadpa ppl v3 04

  Six weekly pull, push and leg workouts round each weight increase to your gym's increment after a successful final set.

  Muscle building—6 a weekOngoing

• Mignone Strength Twelve-Week RPE Peak

  Twelve weeks of lifting use effort-rated top sets, five- and three-rep tests and a week-nine overreach before tapering.

  Powerlifting—4 a week12 weeks

• Mike Burgener 12-Week Olympic Weightlifting

  Twelve weeks of four-day Olympic lifting combine snatch and clean-and-jerk ramps with pulls, squats and core work.

  Strength: waves and cyclesAdvanced4 a week12 weeks

• Mike Burgener 23-Day Bulgarian Program

  Twenty-three Olympic lifting workouts across five-day weeks use heavy singles, lighter doubles and late record attempts.

  Strength: waves and cyclesAdvanced5 a week5 weeks

• Mike Israetel Volume Landmarks 5 Week Hypertrophy Routine

  Six workouts a week build muscle with increasing set counts across four weeks, followed by a lighter fifth week.

  Muscle building—6 a week5 weeks

• Modified Cowboy Method

  Fourteen weeks of three-day lifting extend high-volume squat waves to bench, front squat, press and deadlift.

  PowerliftingIntermediate3 a week14 weeks

• Mountain Dog — Push Pull Legs

  Rotate push, pull and legs every other day, mixing pump sets, heavier work and a descending-weight curl finish.

  Muscle building——Ongoing

• MST Systems Six-Week Log Press

  Six weeks of log pressing twice a week pair timed or heavy push presses with a separate strict-press day.

  Powerlifting—2 a week6 weeks

• Mythical Mass

  Twenty-six weeks link four muscle-building plans, from five sets of ten to high-rep assistance and ten-set lifting.

  Strength: waves and cycles—4 a week26 weeks

• Naval Special Warfare physical training guide

  Twenty-six weeks alternate distance, hard continuous and interval running and swimming, with strength and flexibility.

  Other endurance—6 a week26 weeks

• New Rules of Lifting for Women — standard program

  Three weekly workouts progress across seven stages, alternating full-body lifting and adding rep-out tests.

  Muscle building—3 a week19 weeks

• Nick Bare 16-Week Hybrid Training Program — Historical Edition

  Sixteen weeks combine lifting and running, with a half-marathon test in week twelve and a 5K test in week sixteen.

  Running—7 a week16 weeks

• Nine-week conjugate squat and deadlift

  Nine weeks of squat and deadlift twice a week pair changing heavy lifts with fast work and lighter follow-up sets.

  PowerliftingIntermediate2 a week9 weeks

• Norwegian Beginner — selected eight-week prefix

  Eight weeks of three-day lifting use rising percentage ramps, varied pulls and pauses, with lighter final preparation.

  Strength: steady progressBeginner3 a week8 weeks

• Norwegian Four-Day Frode E. Haugen

  Eleven weeks of four-day powerlifting use goal-max percentages with varied squat, bench and deadlift setups.

  Powerlifting—4 a week11 weeks

• Norwegian High-Volume Eight-Week

  Eight weeks of three-day powerlifting build volume between meets, combining varied lifts and assistance circuits.

  Powerlifting—3 a week8 weeks

• Norwegian Intermediate Twelve-Week

  Twelve weeks of three-day lifting use planned goal weights, changing lift setups and an explicit meet-attempt table.

  PowerliftingIntermediate3 a week12 weeks

• nSuns CAP3 — three-week cyclical AMRAP

  Three-week cycles of six lifting days use six-, four- or two-rep tests to set the next training maxes.

  Powerlifting—6 a weekOngoing

• nSuns LP 4-Day

  Four lifting days combine high-volume main and secondary lifts, using heavy rep-out sets to choose weekly max increases.

  Strength: steady progress—4 a weekOngoing

• nSuns LP 5-Day Row Variant

  Five lifting days add barbell pulls to high-volume presses, squats and deadlifts, with rep-outs guiding max increases.

  Strength: steady progress—5 a weekOngoing

• nSuns LP 6-Day Deadlift Focus

  Six lifting days add a second deadlift-focused visit, using heavy rep-out sets to guide weekly training-max increases.

  Strength: steady progress—6 a weekOngoing

• nSuns LP 6-Day Squat Focus

  Six lifting days add a second squat-focused visit, using heavy rep-out sets to guide weekly training-max increases.

  Strength: steady progress—6 a weekOngoing

• nSuns LP PPL plus BBB

  Six weekly push, pull and leg workouts combine main-lift waves, final-set rep-outs and five-set muscle-building work.

  Muscle building—6 a weekOngoing

• official hst advanced

  An eight-week muscle-building cycle for advanced lifters; enter exercises, sets and reps before each workout.

  Muscle buildingAdvanced4 a week8 weeks

• official hst intermediate

  Eight weeks of muscle-building cycles for intermediate lifters; enter exercises, sets and reps before each workout.

  Muscle buildingIntermediate4 a week8 weeks

• official hst novice

  An eight-week introduction to muscle-building cycles; enter exercises, sets and reps before each workout.

  Muscle buildingBeginner4 a week8 weeks

• Omar Isuf Pull-Up Program

  Weighted and bodyweight pull-ups alternate moderate, heavy and total-rep days, with an easier fifth week.

  Bodyweight and kettlebell—3 a weekOngoing

• Omnidroid Twelve-Week Strength Program

  Twelve weeks of five-day lifting combine heavy rep-outs, partial pulls and press work, adding weight every four weeks.

  Powerlifting—5 a week12 weeks

• Original Cowboy Method

  Thirteen weeks of squat three times a week pair back-squat volume, front squats and Friday rep-max attempts.

  PowerliftingIntermediate3 a week13 weeks

• Original TPM DUP

  Four-week cycles of four-day lifting mix heavy squat and bench rep-outs with three sets of twelve for assistance.

  Powerlifting—4 a week4 weeks

• OWL Sheets Chinese Three-Day Weightlifting

  Three Olympic lifting days a week mix snatch and clean-and-jerk practice, heavy pulls, squats and high-rep assistance.

  Powerlifting—3 a week4 weeks

• Parakonan — six-week high-frequency conjugate template — complete course

  Six weeks of four-day lifting use changing heavy exercises and lighter work calculated from recorded top sets.

  Powerlifting—4 a week6 weeks

• Patrik Nyman six-week bench cycle

  Six weeks of paused bench on Monday and paused close-grip bench on Friday, using separate maxes for both.

  Powerlifting—2 a week6 weeks

• Pendlay Beginner Olympic Weightlifting

  Three weekly Olympic lifting workouts emphasise rhythmic snatch and clean practice, adding weight to squats and presses.

  Strength: steady progressBeginner3 a weekOngoing

• Pendlay dated eight-week weightlifting peak

  Eight weeks of six-day Olympic lifting combine complexes, heavy records and squat work before a competition peak.

  PowerliftingIntermediate6 a week8 weeks

• Phat Power Hypertrophy Adaptive Training

  Two heavy days and three muscle-building days, with four-week squat and bench percentage waves.

  Muscle buildingIntermediate5 a week4 weeks

• PHATburn Powerbuilding

  Four weeks of six-day lifting pair three strength days of rep ladders with three muscle-building days.

  PowerliftingAdvanced6 a week4 weeks

• PHUL Advanced J. Bui 6-Day 13-Week

  Thirteen weeks of six-day lifting mix strength and muscle work with max-based percentages, retesting before repeating.

  Strength: waves and cyclesAdvanced6 a week13 weeks

• PHUL Standard

  Twelve weeks of four upper and lower workouts pair heavy strength days with higher-rep muscle-building days.

  Strength: waves and cyclesIntermediate4 a weekOngoing

• Power And Hypertrophy 5 3 1

  Five lifting days with rep-out sets, extra heavy fives and a four-week wave based on training maxes.

  Muscle buildingIntermediate5 a weekOngoing

• Power Bench — six-week rotation

  Six weeks of bench twice a week rotate three workouts, adding five pounds when each workout returns after a success.

  PowerliftingIntermediate2 a week6 weeks

• Power Muscle Burn — Five Days

  Five body-part workouts combine heavy sets, moderate reps and 40-rep sets with brief pauses.

  Muscle buildingIntermediate5 a week12 weeks

• Powerlifting Academy — sixteen-week three-day meet preparation

  Sixteen weeks of squat, bench and deadlift three times a week count down to a meet, moving from volume to heavier work.

  PowerliftingIntermediate—16 weeks

• Powerlifting Academy — twenty-week three-day meet preparation

  Twenty weeks of three-day raw powerlifting build volume and heavier competition lifts, timed backward from your meet.

  PowerliftingIntermediate—20 weeks

• Prep10 — ten-week peak

  Ten weeks move from five muscle-building days to three heavy days, with transition tests and a final lighter test week.

  Powerlifting——10 weeks

• PRIME Four-Round Powerbuilding

  Four rolling five-day rounds train four main lifts, with near-failure work to raise weight before a lighter final round.

  Strength: waves and cyclesIntermediate4 a weekOngoing

• PRS — fifteen-week intermediate meet peak — complete course

  Fifteen weeks of four-day lifting use top-set weights for lighter work, ending with a meet taper in the third phase.

  PowerliftingIntermediate—15 weeks

• PRS — original fifteen-week intermediate peak

  Fifteen weeks of four-day lifting use three five-week waves, with reviewed max estimates guiding weekly percentages.

  PowerliftingIntermediate4 a week15 weeks

• PRS Fifteen-Week Intermediate2021 — Repeat Block3

  Fifteen weeks of four-day lifting use effort targets and lighter follow-up sets, preparing to repeat the cycle.

  PowerliftingIntermediate4 a week15 weeks

• PRS Ten-Week Beginner Powerlifting — Rolling Edition

  Ten weeks of four-day powerlifting move from volume to heavier triples, with deloads in weeks five and ten.

  Strength: steady progressBeginner4 a week10 weeks

• r/Fitness — Dumbbell Push Pull Legs

  Dumbbell push, pull and legs workouts, adding weight after all three sets reach twelve reps.

  Muscle building—6 a weekOngoing

• r/Fitness Basic Beginner

  Three weekly barbell workouts alternate A and B, with final-set rep-outs and separate easy and hard conditioning days.

  ConditioningBeginner5 a weekOngoing

• r/Flexibility's Starting to Stretch

  Two or three weekly stretching sessions pair ten gentle bounces with progressively longer ten- to thirty-second holds.

  Rehab and mobility—2 a weekOngoing

• Reddit Recommended Bodyweight Routine

  Three weekly full-body workouts pair six strength movements, then add three core exercises and harder progressions.

  Bodyweight and kettlebell—3 a weekOngoing

• ReTrain Powerlifting Return

  Return to powerlifting with four-day weeks, effort-rated singles and lighter triples, reviewing weekly maxes.

  Powerlifting—4 a week4 weeks

• Rip & Tear — Twelve Weeks

  Twelve weeks of four lifting days reduce reps and raise percentages, leaving three days for rest or extra muscle work.

  Powerlifting—7 a week12 weeks

• Ripped Body — Beginner Four Days

  Four upper and lower workouts pair heavy days with volume days, adding weight weekly after successful sets.

  Muscle buildingBeginner4 a weekOngoing

• Ripped Body — Intermediate Five Days

  Five lower, upper, push and pull workouts, reducing main-lift reps then sets over each four-week wave.

  Muscle buildingIntermediate5 a weekOngoing

• Robert Frederick Modified Sheiko Hypertrophy Program

  Four weeks of four-day squat, bench and deadlift percentage work with added muscle-building sets.

  Muscle buildingIntermediate4 a week4 weeks

• RoflWafflez nSuns Five-Day Detailed Variant

  Five lifting days use rep-out sets at hard effort, reviewing increases after four lower-body reps or three press reps.

  Powerlifting—5 a weekOngoing

• Ronnie Coleman Workout

  Six body-part workouts mix deadlift sets of two to twelve, arm supersets and 100-yard lunges.

  Muscle building—6 a weekOngoing

• Ross Enamait burpee conditioning

  Alternate thirty seconds of burpees and shadowboxing, choosing longer rounds or shorter rests as fitness improves.

  Bodyweight and kettlebell—1 a weekOngoing

• Ross Enamait No Excuses

  Four rounds of burpees, pull-ups, squats and push-ups shrink from sixty to fifteen seconds, totalling ten minutes.

  Bodyweight and kettlebell—1 a weekOngoing

• Ross Enamait The Magic 50 — standalone workout

  Five circuits of five dumbbell snatches and swings per side plus ten burpees, resting no more than a minute.

  Conditioning—1 a weekOngoing

• RPE Template with Data Tracking

  Ten weeks of five-day lifting move from four training weeks to six heavier weeks, tracking top-set weight and effort.

  Powerlifting—5 a week10 weeks

• RTS General Intermediate

  Effort-rated top sets guide lighter fatigue work, stopping when effort reaches its target and tracking actual weights.

  PowerliftingIntermediate4 a week9 weeks

• Runner's World 8-Week Beginner Walk-to-Run — Historical Edition

  Eight weeks of six walk/run days a week build toward a comfortable continuous thirty-minute run.

  RunningBeginner6 a week8 weeks

• Russian Squat Routine — Masters Eight-Week

  Eight weeks of squat twice a week build six-set volume, then heavier low reps, with extra test singles only if ready.

  PowerliftingIntermediate2 a week8 weeks

• Russian Squat Routine — Original Six-Week

  Six weeks of squat, bench and deadlift three times a week build volume before a squat single at 105% or 110%.

  PowerliftingIntermediate3 a week6 weeks

• Russian Squats Forever

  Repeat six-week squat cycles three times a week, pairing front squats and pull-ups with rising weights and new maxes.

  PowerliftingIntermediate3 a weekOngoing

• Sayan911 — Five-Day Body-Part Split

  Five full-body days with a different body-part focus each day, adding reps or weight with two or three reps left.

  Muscle building—5 a week4 weeks

• Seba Kot — Eight-Week Powerbuilding

  Eight weeks of four lifting days combine weekly weight increases with controlled lowering and effort targets.

  Muscle buildingIntermediate4 a week8 weeks

• Sheikburn Option A

  Four-week cycles mix frequent percentage practice with rep ladders, tapering from four lifting days to two.

  PowerliftingIntermediate4 a weekOngoing

• Sheiko 3 Day Over 80Kg

  Twelve weeks of three-day powerlifting for lifters over 80 kg, with repeated bench work around squats and pulls.

  Powerlifting—3 a week12 weeks

• Sheiko 3 Day Under 80Kg

  Twelve weeks of three-day lifting for lifters under 80 kg, adding flyes, lunges and dip work to percentage practice.

  Powerlifting—3 a week12 weeks

• Sheiko Advanced Large Load

  Twenty weeks of four-day powerlifting use more main-lift sets, with repeated squat and bench work within workouts.

  PowerliftingAdvanced4 a week20 weeks

• Sheiko Advanced Medium Load

  Twenty weeks of four-day powerlifting balance main-lift practice with front squats, board presses and assistance.

  PowerliftingAdvanced4 a week20 weeks

• Sheiko Advanced Small Load

  Seventeen weeks of four-day powerlifting use fewer main-lift sets, with partial pulls and a lighter finish.

  PowerliftingAdvanced4 a week17 weeks

• Sheiko Beginner

  Three-day squat, bench and deadlift preparation leads to competition work, with frequent practice at fixed percentages.

  Strength: steady progressBeginner3 a week8 weeks

• Sheiko Bench Only

  Fourteen weeks of bench-focused percentage work three times a week, with varied presses, dips and some squat work.

  Powerlifting—3 a week14 weeks

• Sheiko Intermediate Large Load

  Twelve weeks of three-day lifting use more main-lift work, with flyes, lunges and dips with repeated bench practice.

  PowerliftingIntermediate3 a week12 weeks

• Sheiko Intermediate Medium Load

  Twelve weeks of three-day powerlifting balance squat and bench volume with partial pulls, leg work and good mornings.

  PowerliftingIntermediate3 a week12 weeks

• Sheiko Intermediate Small Load

  Thirteen weeks of three-day powerlifting use fewer main-lift sets, opening with squat triples and bench fours at 70%.

  PowerliftingIntermediate3 a week13 weeks

• Sheiko modified hypertrophy v4.0

  Twenty weeks of frequent squat, bench and deadlift practice, with percentage targets and extra bodybuilding work.

  Muscle building——20 weeks

• Sheiko Training Collection — #29

  Four weeks of three-day lifting open with bench triples at 75%, squat fives and a second bench series in one workout.

  Powerlifting—3 a week4 weeks

• Sheiko Training Collection — #30

  Four weeks of three-day lifting start with five bench triples and five squat triples at 80% plus lighter bench fives.

  Powerlifting—3 a week4 weeks

• Sheiko Training Collection — #31

  Four weeks of three-day powerlifting start with four bench doubles at 80%, squat triples and lighter bench sixes.

  Powerlifting—3 a week4 weeks

• Sheiko Training Collection — #32

  Four weeks of three-day powerlifting include early heavy tests and reduced late work before a meet.

  Powerlifting—3 a week4 weeks

• Sheiko Training Collection — #37

  Four weeks of three-day powerlifting pair bench triples at 75% with squat fives, adding front squats and partial pulls.

  Powerlifting—3 a week4 weeks

• Sheiko Training Collection — #39

  Four weeks of three-day lifting add dumbbell pressing and front squats to bench triples, squat fives and partial pulls.

  Powerlifting—3 a week4 weeks

• Sheiko Training Collection — #40

  Four weeks of three-day powerlifting open with bench doubles at 85%, squat triples and lighter bench volume.

  Powerlifting—3 a week4 weeks

• Sheiko Training Collection — CMS-MS Comp

  Five weeks of powerlifting start with four training days, include early lift tests and reduce work before competition.

  Powerlifting—4 a week5 weeks

• Sheiko Training Collection — CMS-MS Prep

  Four weeks of four-day powerlifting combine repeated squat and bench practice with partial pulls and overhead pressing.

  Powerlifting—4 a week4 weeks

• Sheiko Training Collection — CMS-MS Prep (2)

  Six weeks of four-day powerlifting add squats from low pins, deficit pulls and snatch-grip pulls to main-lift practice.

  Powerlifting—4 a week6 weeks

• Sheiko Training Collection — CMS-MS Prep (3)

  Five weeks of four-day lifting start with squat doubles at 85%, with slower squats, partial pulls and upper-back work.

  Powerlifting—4 a week5 weeks

• Sheiko Training Collection — MSIC COMP

  Five weeks of frequent powerlifting prepare a meet, using separate supported-lift maxes and reverse-band pulls.

  Powerlifting—5 a week5 weeks

• Sheiko Training Collection — MSIC PREP

  Five weeks of five-day lifting build practice with separate supported-lift maxes, floor presses and reverse-band pulls.

  Powerlifting—5 a week5 weeks

• Simeon Panda 5 Day Workout

  Five body-part days mix 20-rep sets with rising-weight pyramids, heavy top sets and two lighter sets.

  Muscle building—5 a weekOngoing

• Simple and Sinister

  Ten sets of ten one-arm swings, a minute of rest and ten single get-ups, alternating hands on a running clock.

  Bodyweight and kettlebell—5 a weekOngoing

• Simple Jack’d 2x v2.0

  Four lifting days use a daily focus of at least six reps, an optional second focus and heavier supplemental percentages.

  Powerlifting—4 a weekOngoing

• Simple Jack’d v1.0

  Four lifting days pair three to six daily focus reps with forty supplemental reps, adding weight when work feels easy.

  Powerlifting—4 a weekOngoing

• Simplified Google Sheets HST adaptation

  Eight weeks of three-day lifting, moving from fifteens to tens to fives and finishing with negative-only sets.

  Muscle building—3 a week8 weeks

• Six-week Russian bench peak

  Six weeks of bench three times a week, alternating doubles with growing volume before a single above your starting max.

  Powerlifting—3 a week6 weeks

• Sixteen-week wave loading

  Sixteen weeks of squat, bench and deadlift waves, with four days a week leading to a planned heavy peak.

  Powerlifting—4 a week16 weeks

• Smallof2pieces10-week

  Ten weeks of four-day lifting mix weekly rep-outs, medium-rep work and assistance with effort targets and heavier waves.

  Strength: waves and cyclesIntermediate4 a week10 weeks

• Smolov full thirteen-week squat cycle

  Thirteen weeks of squat build frequent volume, test a new max, then move through speed work and heavier peaking.

  PowerliftingAdvanced3 a week13 weeks

• Smolov Jr. Three-Week Specialization

  Three weeks train squat or bench four times a week, moving from six sets of six to ten triples and adding weight weekly.

  PowerliftingAdvanced4 a week3 weeks

• SPF 3-day

  Four-week cycles of three lifting days end with rep-outs at 75%, using those reps to set new maxes for the next cycle.

  Strength: waves and cyclesIntermediate3 a weekOngoing

• SPF 4-day

  Four-week cycles of four upper and lower days end with rep-outs at 75%, setting new maxes for the next cycle.

  Strength: waves and cyclesIntermediate4 a weekOngoing

• Squats & Science — fourteen-week advanced strength and peak

  Fourteen weeks of four-day powerlifting combine percentage work, effort targets and paused lifts before a meet taper.

  PowerliftingAdvanced4 a week14 weeks

• Squats & Science Beginner Peaking Block

  Six weeks of four-day powerlifting move from fives to heavier triples, tapering to two workouts before a Saturday meet.

  Strength: steady progressBeginner—6 weeks

• Squats & Science Beginner Volume Block

  Six weeks of six-day powerlifting build sets and reps at rising percentages, then reduce some pressing in the last week.

  Strength: steady progressBeginner6 a week6 weeks

• Squats & Science Eight-Week Intermediate Strength

  Eight weeks of four-day lifting use two separate four-week waves, rating effort on the first set and keeping its weight.

  PowerliftingIntermediate4 a week8 weeks

• SSPT Eleven-Week Deadlift — 1x

  Eleven weeks of deadlift once a week use many singles, reducing work before a competition or max test.

  Powerlifting—1 a week11 weeks

• SSPT Eleven-Week Deadlift — 2x

  Eleven weeks of deadlift twice a week use rising-weight singles and a taper before a competition or max test.

  Powerlifting—2 a week11 weeks

• SSPT Eleven-Week Deadlift — 3x

  Eleven weeks of deadlift three times a week build short sets of singles, then reduce work before a meet or max test.

  Powerlifting—3 a week11 weeks

• SSPT Six-Week Deadlift — Once Weekly

  Six weeks of deadlift once a week reduce fifteen singles to six as weight rises, then finish with one max single.

  Powerlifting—1 a week6 weeks

• Stacy Burr at-home trainer

  Five home circuit workouts start at three rounds, with walking, core work and upper- and lower-body preparation.

  Bodyweight and kettlebell—1 a weekOngoing

• Stacy Burr Core Overhaul

  Five core circuits mix timed planks and moving exercises, using four rounds for the first four and three for the last.

  Bodyweight and kettlebell—1 a weekOngoing

• Starscream 12 Week Hypertrophy Program

  Twelve weeks of five-day lifting, using heavy effort-rated top sets to set lighter work alongside high-rep assistance.

  Muscle buildingIntermediate5 a week12 weeks

• Startbodyweight basic routine

  Alternate push-up and dip workouts three times a week, adding clean reps before moving to a harder bodyweight movement.

  Bodyweight and kettlebellBeginner—Ongoing

• Starting Strength Novice Linear Progression

  Three full-body days use squat and press fives, adding weight each visit, then power cleans and a lighter squat day.

  Strength: steady progressBeginner—Ongoing

• Strong Curves — Gluteal Goddess

  Twelve weeks of four glute-focused workouts, pairing exercises and changing movements every four weeks.

  Muscle buildingAdvanced4 a week12 weeks

• Strong Curves — Gorgeous Glutes

  Three lower-body workouts a week for twelve weeks, adding weight after all sets reach the top of the rep range.

  Muscle building—3 a week12 weeks

• Strong Curves Best Butt Bodyweight

  Twelve weeks of glute-first bodyweight workouts, rotating three sessions and advancing movements every four weeks.

  Bodyweight and kettlebell—3 a week12 weeks

• Strong Curves Bootyful Beginnings

  Twelve weeks of three-day glute-focused full-body lifting, moving from bodyweight and bands toward heavier exercises.

  Muscle buildingBeginner3 a week12 weeks

• Super Squats — eight-row workbook

  Six weeks of three full-body workouts centre on one set of twenty squats, adding weight after successful work.

  PowerliftingIntermediate3 a week6 weeks

• Tactical Barbell Fighter

  Six weeks train squat, bench, press and deadlift twice a week, raising percentages as reps fall.

  ConditioningIntermediate2 a weekOngoing

• Tactical Barbell Gladiator

  Six weeks of three full-body barbell workouts, building from four sets of five to four triples at 95 percent.

  ConditioningIntermediate3 a weekOngoing

• Tactical Barbell Grey Man

  Twelve weeks of three lower-volume barbell workouts, balancing the main lifts with optional assistance.

  ConditioningIntermediate3 a weekOngoing

• Tactical Barbell Mass

  Three weekly four-lift workouts build from four sets of six to four triples over six weeks, stopping at 90 percent.

  ConditioningIntermediate3 a weekOngoing

• Tactical Barbell Operator

  Six weeks of squat and bench three times a week, weighted pull-ups twice and deadlifts once, using rising percentages.

  ConditioningIntermediate3 a weekOngoing

• Tactical Barbell Zulu

  Four weekly workouts alternate squat and bench with deadlift and press, repeating each pair twice over six weeks.

  ConditioningIntermediate4 a weekOngoing

• Texas Method

  Three full-body days split high-volume lifting, light recovery and Friday five-rep records, alternating bench and press.

  Strength: waves and cyclesIntermediate3 a weekOngoing

• The Fire Rises (5 weeks)

  Five weeks build squat and bench frequency and intensity together before ongoing heavy singles six days a week.

  Powerlifting——Ongoing

• The Pete Plan

  Three-week rowing rotations mix short and long intervals with steady rowing, using average interval pace next time.

  Other endurance—7 a weekOngoing

• The Strength Athlete Four-Day Beginner Base and Meet Peak

  Four-day powerlifting offers nine base weeks or thirteen weeks to a meet, with percentage or effort-based loads.

  Strength: steady progressBeginner4 a week13 weeks

• The Ultimate 8-Week HIIT for Fat-Burning Program

  Eight weeks of intervals progress from fifteen seconds hard and sixty easy to thirty seconds hard and fifteen easy.

  Conditioning—1 a week8 weeks

• The WeighTrainer 12-week bench peak

  Twelve weekly bench workouts build toward a target twenty pounds above your current max, with a lighter seventh week.

  PowerliftingIntermediate1 a week12 weeks

• The WeighTrainer Bench Peak — Program One

  Twelve weekly bench workouts move from sevens to fives, triples and doubles, finishing with a single at 108.7%.

  PowerliftingIntermediate1 a week12 weeks

• The WeighTrainer Eleven-Week Peak

  Eleven weekly workouts for one lift move from eights to triples, ending with two separate heavy singles.

  PowerliftingIntermediate1 a week11 weeks

• The World's Greatest Stretch

  From a lunge, lower your elbow beside the front foot, rotate and reach upward, then repeat on the other side.

  Rehab and mobility—1 a weekOngoing

• Thinner Leaner Stronger — 3 Day

  Three lifting days with fixed-rep assistance, adding weight at the top of a rep range and easing off every ninth week.

  Muscle buildingBeginner3 a week54 weeks

• Thinner Leaner Stronger — 4 Day

  Four lifting days with one main work set per exercise, rep-range progression and a lighter week after eight hard weeks.

  Muscle buildingBeginner4 a week54 weeks

• Thinner Leaner Stronger — 5 Day Lift Vault Build

  Five lifting days with single main work sets and rep-range progression, repeating eight hard weeks and one light week.

  Muscle buildingBeginner5 a weekOngoing

• Thirty-day arm challenge

  Thirty daily arm workouts build from bodyweight to dumbbells, with push-up ladders at the end of each week.

  Bodyweight and kettlebellBeginner7 a week5 weeks

• Three Phase Method 3 0 3 1

  Five days a week mix sets of seven or eight with ten to twelve singles, building weight for four weeks then easing off.

  Muscle building—5 a week5 weeks

• Three-Day DUP Block Progression

  Three weekly squat, bench and deadlift workouts rotate triples, fours and eights, adding weight after each cycle.

  Powerlifting—3 a weekOngoing

• Tiger Shark Bench — six weeks

  Six weeks of pressing three times a week pair two chest days with a shoulder day, building bench triples and fives.

  Powerlifting—3 a week6 weeks

• Tim Swords Seven-Week Front Squat

  Seven weeks of squatting three times a week train front squat twice and back squat once, ending with rep-max tests.

  PowerliftingIntermediate3 a week7 weeks

• Tom McCullough 14-week peak

  Fourteen weeks for one lift once a week raise weights from 70% to 110% of your starting max as reps drop.

  PowerliftingIntermediate1 a week14 weeks

• Torokhtiy thirteen-week three-day — creator basis

  Thirteen weeks of three-day Olympic lifting use complexes, squats and pulls, with early squats based on clean max.

  Powerlifting—3 a week13 weeks

• Total repetition method

  Accumulate one hundred pull-ups in as few sets as possible, keeping one rep in reserve and resting a minute.

  Bodyweight and kettlebell—1 a weekOngoing

• TSA Beginner Nine-Week Base

  Nine weeks of four-day lifting build squat, bench and deadlift with percentage or effort targets, without a meet peak.

  Strength: steady progressBeginner4 a week9 weeks

• TSA Beginner Thirteen-Week Meet Peak

  Thirteen weeks of four-day powerlifting extend nine base weeks with four weeks of meet preparation and a taper.

  Strength: steady progressBeginner—13 weeks

• TSA Nine-Week Intermediate v1.0

  Nine weeks of four-day lifting start with squat fives, build weight and move to triples and doubles before tapering.

  PowerliftingIntermediate4 a week9 weeks

• TSA Nine-Week Intermediate v2.0

  Nine weeks of four-day powerlifting start with squat triples, add a lighter fifth week and build toward a final peak.

  PowerliftingIntermediate4 a week9 weeks

• US Army Pocket Physical Training Guide — Historical Edition

  Twelve weeks mix strength drills, intervals and running, choosing one of four schedules from your initial fitness test.

  Running—6 a week12 weeks

• USSR 1974 Yearbook Squat Routine

  Three weeks of squat three times a week use one of two percentage waves, with a 5% higher max if you repeat.

  PowerliftingIntermediate3 a week3 weeks

• USSR 1976 Yearbook Squat Routine

  Six weeks of squat three times a week alternate easy doubles with rising volume, then heavier work toward a 105% single.

  PowerliftingIntermediate3 a week6 weeks

• Vince Anello fourteen-week deadlift peak

  Fourteen weekly deadlift workouts alternate heavy pulls with easier work, including five singles with one-minute rests.

  PowerliftingIntermediate1 a week14 weeks

• Vince Gironda 10-8-6-15

  Six alternating upper and lower days use four rising-then-falling rep and weight targets, with rests under a minute.

  Muscle buildingIntermediate6 a weekOngoing

• vince gironda classic advanced 6 day 8x8

  Six body-part days pair four sets of eight per exercise, with roughly fifteen seconds of rest.

  Muscle buildingAdvanced6 a weekOngoing

• vince gironda classic intermediate 6 day 6x6

  Six body-part days pair three sets of six per exercise, keeping rest to roughly fifteen seconds.

  Muscle buildingIntermediate6 a weekOngoing

• vince gironda intense advanced 4 day 8x8

  Four body-part days use eight sets of eight, choosing one or two exercises per muscle group and keeping rest brief.

  Muscle buildingAdvanced4 a weekOngoing

• Volume-Dependent Intensity Progression

  Five lifting days use three rep-out sets per main lift, adding weight by total reps and reviewing loads below ten reps.

  Powerlifting—5 a weekOngoing

• Westside for Skinny Bastards III — adopted off-season template

  Heavy upper-body lifting, jumps and high-rep work build strength and athletic ability, with schedules for sport seasons.

  Powerlifting—4 a weekOngoing

• Wil Fleming — four-week Stronger Than Ever

  Four weeks of four-day Olympic lifting put squats first each day, with paired lifts and three-exercise assistance.

  Powerlifting—4 a week4 weeks

• Year of Powerlifting Programming — block 1

  Five lifting days use effort-chart weights for changing rep targets, with a separate max for each movement.

  Powerlifting—5 a week6 weeks

• Year of Powerlifting Programming — block 2

  Six weeks of five-day lifting add effort-rated singles and rising squat back-off percentages, using lift-category maxes.

  Powerlifting—5 a week6 weeks

• Your Strongest Year block 1 — volume

  Four weeks of three-day powerlifting build volume with six sets of four, paired assistance and timed planks.

  Powerlifting—3 a week4 weeks

• Your Strongest Year block 2 — undulating volume

  Four weeks of four-day lifting vary sets of four and six, with heavier third-week percentages and paired assistance.

  Powerlifting—4 a week4 weeks

• Your Strongest Year block 3 — intensity

  Four weeks of lifting alternate three and four training days, building six-set volume before heavier fives and triples.

  Powerlifting—3 a week4 weeks

• Your Strongest Year block 4 — volume ii

  Four weeks of lifting four days a week pair six squat sets with shorter bench sets, raising weight and cutting reps.

  Powerlifting—4 a week4 weeks

• Your Strongest Year block 5 — accumulation

  Four weeks of four-day powerlifting pair squat triples at 85% with bench sixes, followed by high-rep assistance.

  Powerlifting—4 a week4 weeks

• Your Strongest Year block 6 — realization and peaking

  Four weeks of four-day lifting move toward a peak, mixing heavier squat work, bench volume and personal-best attempts.

  Powerlifting—4 a week4 weeks

• Your Strongest Year block 7 — reintroduction

  Four weeks of four-day lifting return to moderate squat, bench and deadlift work with paired assistance.

  Powerlifting—4 a week4 weeks

• Your Strongest Year block 8 — strength

  Four weeks of four-day powerlifting pair top fives at effort eight with lighter fives at effort seven.

  Powerlifting—4 a week4 weeks

• Your Strongest Year block 9 — strength ii

  Four weeks of four-day powerlifting pair top triples at effort eight with lighter triples at effort seven.

  Powerlifting—4 a week4 weeks

• Zero to one mile

  Three swims a week for six weeks build from short repeats to a continuous 1650 yards, with rest measured in breaths.

  Other endurance—3 a week6 weeks

No programs match. Find your program ranks them all instead, closest first.