12 weeks
5/3/1 Boring But Big
A lifter familiar with the main barbell lifts who wants four weekly sessions with clearly separated main and supplemental work.
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Workout program library
Compare 30 ready-made training templates, explore the schedules, and find a program to review in Gymscore.
12 weeks
5/3/1 for Beginners
A lifter who wants three scheduled sessions and is comfortable using a training max and planned changes in reps.
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12 weeks
Alberto Nunez Upper/Lower
A physique-focused lifter who can train four days and is willing to estimate reps in reserve consistently.
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10 weeks
All Pro's Simple Beginner Routine
A beginner who prefers repeating the same movements and can patiently follow a multiweek rep progression.
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6 weeks
Building the Monolith
An experienced lifter who wants a short, demanding block and can allocate time to both the main lifts and extensive assistance.
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18 weeks
Bullmastiff
A lifter who wants an extended four-day block and can track changing rep targets across base and peak phases.
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6 weeks
Candito 6 Week Strength Program
A lifter with established squat, bench and deadlift experience who wants to follow a defined block with changing weekly demands.
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12 weeks
Cube Method
A lifter comfortable with the three main powerlifting movements who wants variation in their weekly training emphasis.
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12 weeks
Deep Water
An experienced lifter who has already established a consistent workload and wants to examine a demanding high-volume block.
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8 weeks
Doggcrapp (DC Training)
An experienced lifter who understands rest-pause notation and wants to review a low-working-set, high-effort template.
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12 weeks
Eric Helms Intermediate Bodybuilding
A lifter with an established training habit who wants five muscle-focused sessions and can track individual exercise performance.
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12 weeks
Eric Helms Novice Bodybuilding
A newer lifter who prioritizes muscle-focused training and can maintain four weekly sessions with several exercises each.
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12 weeks
Fierce 5
A beginner who wants barbell compounds alongside rows, pulldowns, face pulls and arm work.
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12 weeks
Greg Nuckols Beginner Program
A beginner who wants full-body sessions with more exercise variety than a minimal three-lift routine.
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12 weeks
Greyskull LP
A newer lifter who likes a simple schedule but wants rep performance to remain visible when the load stays the same.
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12 weeks
GZCLP
A lifter who wants a structured combination of heavier lifts and accessories and is willing to track the stage of each exercise.
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8 weeks
Hypertrophy-Specific Training (HST)
A lifter who likes full-body sessions and wants to plan working loads across clearly labeled rep blocks.
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12 weeks
Jacked & Tan 2.0
A lifter comfortable with heavy compounds who wants a four-day program with both rep-max work and substantial assistance.
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16 weeks
Juggernaut Method
A lifter who wants a longer structured block and is willing to track wave position and training-max references.
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12 weeks
Madcow 5x5
A lifter with established barbell technique who wants three training days and a weekly progression structure.
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12 weeks
nSuns 5/3/1 LP
A lifter familiar with the main barbell lifts who wants four structured sessions and can accommodate a substantial number of sets.
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12 weeks
PHAT (Power Hypertrophy Adaptive Training)
An experienced gym-goer who can manage five sessions and wants distinct power, speed and hypertrophy work.
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12 weeks
PHUL (Power Hypertrophy Upper Lower)
A lifter who can train four days and wants heavier compounds and higher-rep assistance in one weekly structure.
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8 weeks
r/Fitness Basic Beginner Routine
Someone starting a gym routine who wants a short exercise list and a clear session sequence to follow.
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12 weeks
Reddit PPL (Metallicadpa PPL)
A lifter who can reliably attend six sessions and wants compounds and assistance organized into separate movement days.
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12 weeks
Starting Strength Novice
A new barbell lifter who wants three full-body sessions and is willing to learn the power clean as well as the squat, bench press, overhead press and deadlift.
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12 weeks
Strong Curves: Bootyful Beginnings
A beginner who wants a lower-body emphasis while continuing to train upper-body movements.
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12 weeks
StrongLifts 5x5
A beginner who likes repeating a few lifts and wants an easy-to-read record of completed sets.
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12 weeks
Texas Method
A lifter with established barbell experience who wants to organize progress across a week rather than expect an increase at every exposure.
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12 weeks
Westside for Skinny Bastards
A lifter who wants a four-day schedule with varied upper- and lower-body emphases and can keep exercise variants organized.
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