40 proven programs. Less than a coffee.

Three big lifts, five sets of five, three days a week. The classic novice strength template.

Three sets of five on the squat, press, and deadlift. The most-recommended novice barbell program.

Wave-loaded 5/3/1 main lift then 5×10 of the same lift at 50%. Strength + hypertrophy in one shot.

High-volume 5/3/1 variant with auto-progression. Six days a week of pure barbell work.

Linear progression with AMRAP last set + accessory work. Beginner-friendly with hypertrophy bolted on.

Tiered linear progression — heavy T1, moderate T2, hypertrophy T3. The ideal post-StrongLifts step.

Push, Pull, Legs — twice a week. The most popular intermediate hypertrophy split.

Two upper-body days, two lower-body days. The sweet spot of frequency, volume, and recovery.

Two glute-priority days, two upper-body days. Build a stronger and shapelier posterior.

Three full-body sessions. Adjustable dumbbells only. No barbell, no rack, no excuses.

Three lifting days plus one conditioning day. Keeps strength while cutting.

Five days of moderate-volume lifting that lets you lose fat and build muscle simultaneously.

Four 30-minute sessions a week. Dumbbells only. High intensity. Maximum burn per minute.

Four days that blend max-effort strength, speed work, and conditioning. Built for athletes.

Five-day functional fitness. Olympic lifts, gymnastics, monostructural conditioning.

Three short strength sessions a week that complement your running mileage without trashing legs.

Four full-body days with extra glute and back work. Beginner-friendly. Not just glutes — all-around strength too.

Three full-body bodyweight sessions a week. Push-ups, pull-ups, squats, planks. Progress by reps and harder variations.

Two power days, three hypertrophy days. Strength athletes who want to grow.

Chest day. Back day. Legs day. Shoulders day. Arms day. The classic gym-bro template that built half the bodybuilders of the 90s.

Eight weeks of focused bench progression. Two heavy bench days + two pushing-volume days. Triple your starting weight.

Bodyweight progression from negatives and assisted pulls to your first unassisted strict pull-up.

Four weeks of pure glute volume. Hip thrusts, kickbacks, abductors. Visible curve, fast.

Six weeks of high-frequency squat focus. Three squat days a week. Smolov-lite intensity.

Two heavy deadlift days a week plus a posterior-chain volume day. Move 50+ lb on your deadlift.

Four short dumbbell sessions a week. 30 minutes each. Cut down, get strong, fit it in the garage.

Three sessions a week. Compound lifts in safe ranges, plenty of rest, longevity-focused.

Three short dumbbell sessions a week with mobility focus. Counter the slumped-shoulder, tight-hip life.

Rotational power, single-leg strength, posterior chain. Add 20+ yards to your drive.

Pulling power, finger strength, core, antagonist work. Train the gym to send harder.

Power, work capacity, grip, neck. Built around fighting demands without trashing your training schedule.

Build leg power and core stability so you climb harder and sprint faster on the bike.

Pulling power, shoulder health, posterior chain, core anti-rotation. The exact gaps the pool can't fill.

Four-day split that builds wide shoulders and big arms. Optimized for the V-taper aesthetic.

Pull-ups, lat-focused work, and rows. Twice-a-week back priority for visible width.

Five days of moderate-volume hypertrophy work. Pairs with a 200-300 cal surplus for slow controlled gains.

Three short bodyweight + dumbbell sessions a week. 25 minutes. Hotel gym or hotel room.

Eight-week ramp from light bodyweight + dumbbell back to confident lifting. Pelvic-floor friendly.

Three-day full-body novice program for teen athletes. Builds form first, strength second.

Four-week sprint focused on chest, shoulders, arms, abs. The classic show-muscles block.