Weightlifting Programs & Workout Routines

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58 programs

Basic Beginner Routine

30-45m

Simple 3-day barbell program to build your first foundation of strength

Bent Over Row, BarbellBench Press, BarbellSquat, BarbellChin Up, BodyweightOverhead Press, BarbellDeadlift, Barbell
3x/week, 3 exercises per day
Barbell

5/3/1 For Beginners

90+m

Beginner-friendly 3-day full-body program based on Jim Wendler's 5/3/1 system with FSL supplemental work.

Squat, BarbellBench Press, BarbellHanging Leg Raise, BodyweightChin Up, BodyweightPush Up, BodyweightDeadlift, BarbellOverhead Press, BarbellTriceps Dip, BodyweightInverted Row, BodyweightBulgarian Split Squat, DumbbellPull Up, Bodyweight
3 weeks, 3x/week, 5 exercises per day
Barbell, Dumbbell

5/3/1: Boring But Big

45-60m

Volume-focused 5/3/1 variant pairing heavy main work with 5x10 supplemental sets for size and strength.

Overhead Press, BarbellChin Up, BodyweightSkullcrusher, EZ BarDeadlift, BarbellBicep Curl, DumbbellHanging Leg Raise, BodyweightBench Press, BarbellTriceps Extension, DumbbellHammer Curl, DumbbellSquat, BarbellPull Up, BodyweightAb Wheel, Bodyweight
4 weeks, 4x/week, 3 exercises per day
Barbell, EZ Bar, Dumbbell

5/3/1: Building the Monolith

90+m

Brutal 6-week 5/3/1 hypertrophy template with 20-rep squats, 100-rep accessory sets, and mandatory heavy eating.

Squat, BarbellOverhead Press, BarbellChin Up, BodyweightFace Pull, BandChest Dip, BodyweightDeadlift, BarbellBench Press, BarbellBent Over One Arm Row, DumbbellBicep Curl, DumbbellShrug, Dumbbell
6 weeks, 3x/week, 4-5 exercises per day
Barbell, Band, Dumbbell

nSuns LP

60-90m

High-volume 5/3/1 variant with aggressive linear progression — 17 working sets per session across two barbell lifts.

Bench Press, BarbellOverhead Press, BarbellLat Pulldown, CableBicep Curl, DumbbellSquat, BarbellSumo Deadlift, BarbellHanging Leg Raise, BodyweightLeg Extension, Leverage MachineIncline Bench Press, BarbellLateral Raise, DumbbellFace Pull, BandDeadlift, BarbellFront Squat, BarbellAb Wheel, BodyweightChin Up, BodyweightBench Press Close Grip, BarbellTriceps Pushdown, CableHammer Curl, Dumbbell
5x/week, 4 exercises per day
Barbell, Cable, Dumbbell, Leverage Machine, Band

P-Zero Full Body

60-90m

Latest GZCL program, it's like GZCLP 2.0

Deadlift, BarbellBench Press, BarbellT Bar Row, Leverage MachineLeg Press, Leverage MachineChest Dip, BodyweightCable Crunch, CableOverhead Press, BarbellSquat, BarbellPull Up, BodyweightIncline Bench Press, DumbbellSeated Leg Curl, Leverage MachineBicep Curl, DumbbellSeated Row, CableShoulder Press, DumbbellLeg Extension, Leverage MachineSide Crunch, CableRomanian Deadlift, BarbellBench Press, DumbbellLateral Raise, CableFlat Leg Raise, Bodyweight
4x/week, 6 exercises per day
Barbell, Leverage Machine, Cable, Dumbbell

GZCLP

45-60m

Another good “next step” program after Basic Beginner or Starting Strength.. Do it after 3-9 months in gym.

Squat, BarbellBench Press, BarbellLat Pulldown, CableOverhead Press, BarbellDeadlift, BarbellBent Over Row, Barbell
3x/week, 3 exercises per day
Barbell, Cable

GZCLP: Blacknoir version

45-60m

Variation of GZCLP from Reddit user u/blacknoir

Squat, BarbellBench Press, BarbellLat Pulldown, CableOverhead Press, BarbellDeadlift, BarbellBent Over Row, Barbell
3x/week, 3 exercises per day
Barbell, Cable

GZCL: The Rippler

45-60m

A 12-week GZCL program optimizing bi-weekly undulation in intensity, weight and reps. A good next step after GZCLP.

Bench Press, BarbellIncline Bench Press, BarbellBehind The Neck Press, BarbellLateral Raise, DumbbellSquat, BarbellStiff Leg Deadlift, BarbellPull Up, BodyweightBicep Curl, DumbbellOverhead Press, BarbellBench Press Close Grip, BarbellPullover, DumbbellDeadlift, BarbellFront Squat, BarbellBent Over Row, BarbellReverse Fly, Dumbbell
12 weeks, 4x/week, 1-4 exercises per day
Barbell, Dumbbell

GZCL: Jacked & Tan 2.0

60-90m

Another good next step after GZCLP.

Squat, BarbellDeficit Deadlift, BarbellIncline Row, DumbbellTriceps Pushdown, CableBent Over Row, CableHammer Curl, DumbbellBench Press, BarbellBench Press Close Grip, BarbellShoulder Press, DumbbellShrug, DumbbellPec Deck, Leverage MachineDeadlift, BarbellFront Squat, BarbellLat Pulldown, CableLeg Extension, Leverage MachineBent Over One Arm Row, DumbbellBicep Curl, EZ BarOverhead Press, BarbellIncline Bench Press, BarbellPush Press, KettlebellIncline Curl, Dumbbell
12 weeks, 4x/week, 1-6 exercises per day
Barbell, Dumbbell, Cable, Leverage Machine, EZ Bar, Kettlebell

GZCL: UHF 9 weeks

60-90m

9-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.

Squat, BarbellIncline Bench Press, BarbellSeated Row, CableBicep Curl, DumbbellSeated Leg Curl, Leverage MachineBench Press, BarbellShoulder Press, DumbbellLateral Raise, DumbbellPec Deck, Leverage MachineDeadlift, BarbellLegs Up Bench Press, BarbellPull Up, BodyweightReverse Hyperextension, BandReverse Fly, DumbbellIncline Bench Press Wide Grip, BarbellChest Dip, BodyweightTriceps Extension, DumbbellSafety Squat Bar Squat, BarbellBench Press Close Grip, BarbellStiff Leg Deadlift, BarbellLunge, BarbellLat Pulldown, Cable
9 weeks, 5x/week, 3-5 exercises per day
Barbell, Cable, Dumbbell, Leverage Machine, Band

GZCL: UHF 5 weeks

60-90m

5-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.

Squat, BarbellIncline Bench Press, BarbellSeated Row, CableBicep Curl, DumbbellSeated Leg Curl, Leverage MachineBench Press, BarbellShoulder Press, DumbbellLateral Raise, DumbbellPec Deck, Leverage MachineDeadlift, BarbellLegs Up Bench Press, BarbellPull Up, BodyweightReverse Hyperextension, BandReverse Fly, DumbbellIncline Bench Press Wide Grip, BarbellChest Dip, BodyweightFront Squat, BarbellBench Press Close Grip, BarbellStiff Leg Deadlift, BarbellLunge, BarbellLat Pulldown, Cable
5 weeks, 5x/week, 4-5 exercises per day
Barbell, Cable, Dumbbell, Leverage Machine, Band

GZCL: VDIP

60-90m

Beginner-intermediate program where each set is AMRAP.

Squat, BarbellStiff Leg Deadlift, BarbellLunge, BarbellPull Up, BodyweightBench Press, BarbellBent Over Row, BarbellBench Press Close Grip, BarbellShoulder Press, DumbbellDeadlift, BarbellFront Squat, BarbellBent Over One Arm Row, DumbbellSeated Row, CableOverhead Press, BarbellPush Press, BarbellIncline Bench Press, BarbellChest Dip, BodyweightLat Pulldown, CableBicep Curl, EZ Bar
5x/week, 4 exercises per day
Barbell, Dumbbell, Cable, EZ Bar

GZCL: General Gainz

60-90m

Latest GZCL program combining learnings from all other GZCL programs.

Squat, BarbellRomanian Deadlift, BarbellSeated Leg Curl, Leverage MachineLeg Extension, Leverage MachineBench Press, BarbellIncline Bench Press, BarbellSeated Row, CableLat Pulldown, CableDeadlift, BarbellFront Squat, BarbellCrunch, CableGood Morning, BarbellOverhead Press, BarbellChin Up, BodyweightBicep Curl, DumbbellSkullcrusher, EZ Bar
4x/week, 4 exercises per day
Barbell, Leverage Machine, Cable, Dumbbell, EZ Bar

GZCL: General Gainz - Bodybuilding

90+m

General Gainz variation for hypertrophy/bodybuilding

Safety Squat Bar Squat, BarbellAb Wheel, BodyweightRomanian Deadlift, BarbellCable Crunch, CableLeg Press, Leverage MachineSeated Leg Curl, Leverage MachineStanding Calf Raise, BarbellCable Twist, CableBehind The Neck Press, BarbellReverse Fly, DumbbellIncline Bench Press, BarbellLateral Raise, CableChest Dip, BodyweightFront Raise, CablePush Up, BodyweightLateral Raise, DumbbellClean, BarbellPull Up, BodyweightBent Over Row, BarbellLat Pulldown, CableSeated Row, CableShoulder Press, DumbbellBent Over One Arm Row, DumbbellShrug, DumbbellBicep Curl, EZ BarTriceps Pushdown, CableTriceps Extension, DumbbellBicep Curl, CableBicep Curl, BandTriceps Extension, BandHammer Curl, DumbbellSkullcrusher, EZ Bar
4x/week, 8 exercises per day
Barbell, Cable, Leverage Machine, Dumbbell, EZ Bar, Band

GZCL: General Gainz - Burrito But Big

60-90m

Hypertrophy adaptation of General Gainz, as a 12-week program.

Squat, BarbellRomanian Deadlift, BarbellBicep Curl, EZ BarReverse Fly, DumbbellBench Press, BarbellOverhead Press, BarbellPendlay Row, BarbellLateral Raise, DumbbellDeadlift, BarbellFront Squat, BarbellHanging Leg Raise, BodyweightSkullcrusher, EZ BarBench Press Close Grip, Barbell
12 weeks, 4x/week, 4 exercises per day
Barbell, EZ Bar, Dumbbell

Madcow 5x5

60-90m

Weekly linear progression for intermediates - Heavy/Light/Medium ramping sets across 3 full-body days

Squat, BarbellBench Press, BarbellBent Over Row, BarbellBicep Curl, DumbbellIncline Bench Press, BarbellDeadlift, BarbellSkullcrusher, EZ BarHammer Curl, Dumbbell
3x/week, 4 exercises per day
Barbell, Dumbbell, EZ Bar

Dumbbell P/P/L

60-90m

Dumbbell-only push/pull/legs split. Great if you only have dumbbells.

Bench Press, DumbbellIncline Chest Fly, DumbbellArnold Press, DumbbellTriceps Extension, DumbbellHanging Leg Raise, BodyweightPull Up, BodyweightBent Over Row, DumbbellReverse Fly, DumbbellShrug, DumbbellBicep Curl, DumbbellGoblet Squat, DumbbellLunge, DumbbellSingle Leg Deadlift, DumbbellStanding Calf Raise, Dumbbell
6x/week, 5 exercises per day
Dumbbell

PHUL

60-90m

Power Hypertrophy Upper Lower - 4-day split combining heavy compound work with higher-rep hypertrophy training

Bench Press, BarbellIncline Bench Press, DumbbellBent Over Row, BarbellLat Pulldown, CableOverhead Press, BarbellBicep Curl, BarbellSkullcrusher, EZ BarSquat, BarbellDeadlift, BarbellLeg Press, Leverage MachineLying Leg Curl, Leverage MachineStanding Calf Raise, DumbbellIncline Bench Press, BarbellChest Fly, DumbbellSeated Row, CableBent Over One Arm Row, DumbbellLateral Raise, DumbbellIncline Curl, DumbbellTriceps Extension, CableFront Squat, BarbellLunge, BarbellLeg Extension, Leverage MachineSeated Leg Curl, Leverage MachineSeated Calf Raise, BarbellCalf Press on Leg Press, Leverage Machine
4x/week, 5-7 exercises per day
Barbell, Dumbbell, Cable, EZ Bar, Leverage Machine

Phrak's Greyskull LP

30-45m

Beginner barbell program with AMRAP sets and built-in upper back work

Overhead Press, BarbellChin Up, BodyweightSquat, BarbellBench Press, BarbellBent Over Row, BarbellDeadlift, Barbell
3x/week, 3 exercises per day
Barbell

Starting Strength Phase 1

30-45m

Beginner barbell program, Phase 1 — squat, press, and deadlift every session

Squat, BarbellBench Press, BarbellDeadlift, BarbellOverhead Press, Barbell
3x/week, 3 exercises per day
Barbell

Starting Strength Phase 2

30-45m

Beginner barbell program, Phase 2 — power cleans replace deadlifts on alternate days

Squat, BarbellBench Press, BarbellDeadlift, BarbellOverhead Press, Barbell
3x/week, 3 exercises per day
Barbell

Starting Strength Phase 3

30-45m

Beginner barbell program, Phase 3 — chin-ups added, deadlifts and power cleans alternate

Squat, BarbellBench Press, BarbellDeadlift, BarbellOverhead Press, BarbellChin Up, Bodyweight
3x/week, 3 exercises per day
Barbell

Strong Curves

60-90m

Bootyful Beginnings - 12-week glute-focused beginner program, 3 days per week, progressing from bodyweight to barbell

Bent Over One Arm Row, DumbbellBox Squat, DumbbellBench Press, DumbbellRomanian Deadlift, DumbbellSide Hip Abductor, BodyweightPlank, BodyweightSide Plank, BodyweightSingle Leg Glute Bridge Straight Leg, BodyweightLat Pulldown, CableStep up, BodyweightOverhead Press, DumbbellBack Extension, BodyweightSide Lying Clam, BodyweightCrunch, BodyweightSide Crunch, BodyweightGlute Bridge March, BodyweightSeated Row, CableSquat, BodyweightIncline Bench Press, DumbbellSingle Leg Deadlift, BodyweightHip Abductor, BandCable Twist, CableHip Thrust, BodyweightBench Press, BarbellRomanian Deadlift, BarbellChin Up, BodyweightLunge, BodyweightReverse Hyperextension, BandInverted Row, BodyweightGoblet Squat, DumbbellBench Press Close Grip, BarbellKettlebell Swing, KettlebellSit Up, BodyweightCable Twist, BandHip Thrust, BarbellBent Over Row, DumbbellBox Squat, BarbellPush Up, BodyweightSingle Leg Hip Thrust, BodyweightBulgarian Split Squat, DumbbellGood Morning, BarbellSide Bend, DumbbellIncline Row, DumbbellSquat, BarbellIncline Bench Press, BarbellHanging Leg Raise, Bodyweight
12 weeks, 3x/week, 8 exercises per day
Dumbbell, Cable, Band, Barbell, Kettlebell

Texas Method

45-60m

Weekly linear progression for intermediates — Volume/Recovery/Intensity across 3 full-body days

Squat, BarbellBench Press, BarbellDeadlift, BarbellBicep Curl, DumbbellOverhead Press, BarbellChin Up, BodyweightBack Extension, BodyweightClean, Barbell
2 weeks, 3x/week, 3-4 exercises per day
Barbell, Dumbbell

Arnold's Golden Six

60-90m

Arnold Schwarzenegger’s 3 day beginner hypertrophy program

Squat, BarbellBench Press Wide Grip, BarbellChin Up, BodyweightOverhead Press, BarbellBicep Curl, DumbbellCrunch, Bodyweight
3x/week, 6 exercises per day
Barbell, Dumbbell

Lyle's Generic Bulking

60-90m

4-day upper/lower split for intermediate lifters on a bulk - moderate volume, double progression, twice-per-week frequency

Squat, BarbellStiff Leg Deadlift, BarbellLeg Press, Leverage MachineSeated Leg Curl, Leverage MachineStanding Calf Raise, DumbbellSeated Calf Raise, BarbellBench Press, BarbellBent Over Row, BarbellShoulder Press, DumbbellChin Up, BodyweightSkullcrusher, EZ BarHammer Curl, Dumbbell
4x/week, 6 exercises per day
Barbell, Leverage Machine, Dumbbell, EZ Bar

Metallicadpa PPL

60-90m

6-day beginner Push/Pull/Legs with linear progression on main lifts

Deadlift, BarbellLat Pulldown, CableSeated Row, CableFace Pull, BandHammer Curl, DumbbellBicep Curl, DumbbellBench Press, BarbellOverhead Press, BarbellIncline Bench Press, DumbbellTriceps Pushdown, CableTriceps Extension, DumbbellLateral Raise, DumbbellSquat, BarbellRomanian Deadlift, BarbellLeg Press, Leverage MachineSeated Leg Curl, Leverage MachineStanding Calf Raise, DumbbellBent Over Row, Barbell
6x/week, 5-6 exercises per day
Barbell, Cable, Band, Dumbbell, Leverage Machine

Arnold Split

60-90m

Classic 6-day bodybuilding split pairing chest/back, shoulders/arms, and legs — each trained twice per week with high volume

Bench Press, BarbellIncline Bench Press, DumbbellPullover, DumbbellChin Up, BodyweightBent Over Row, BarbellDeadlift, BarbellCrunch, BodyweightOverhead Press, BarbellLateral Raise, DumbbellUpright Row, BarbellBicep Curl, BarbellIncline Curl, DumbbellBench Press Close Grip, BarbellSkullcrusher, EZ BarReverse Crunch, BodyweightSquat, BarbellLunge, BarbellGood Morning, BarbellStiff Leg Deadlift, BarbellStanding Calf Raise, DumbbellHanging Leg Raise, Bodyweight
6x/week, 6-8 exercises per day
Barbell, Dumbbell, EZ Bar

Barbell Medicine: The Bridge

60-90m

An 8-week post-novice program introducing RPE-based autoregulation across Squat, Bench, Deadlift, and OHP, designed to bridge the gap between linear progression and intermediate training.

Squat, BarbellBench Press Close Grip, BarbellDeadlift, BarbellOverhead Press, BarbellPendlay Row, BarbellChin Up, BodyweightPlank, BodyweightBench Press, BarbellBox Squat, Barbell
8 weeks, 4x/week, 2-3 exercises per day
Barbell

Bro Split

60-90m

Classic 5-day bodybuilding split — one muscle group per day for maximum volume and focus

Bench Press, BarbellIncline Bench Press, DumbbellChest Dip, BodyweightChest Fly, DumbbellCable Crossover, CableDeadlift, BarbellBent Over Row, BarbellLat Pulldown, CableSeated Row, CablePullover, DumbbellOverhead Press, BarbellArnold Press, DumbbellLateral Raise, DumbbellFace Pull, BandShrug, DumbbellSquat, BarbellRomanian Deadlift, BarbellLeg Press, Leverage MachineLeg Extension, Leverage MachineSeated Leg Curl, Leverage MachineStanding Calf Raise, DumbbellBicep Curl, BarbellSkullcrusher, EZ BarHammer Curl, DumbbellTriceps Pushdown, CablePreacher Curl, DumbbellTriceps Extension, Dumbbell
5x/week, 5-6 exercises per day
Barbell, Dumbbell, Cable, Band, Leverage Machine, EZ Bar

Bullmastiff

60-90m

An 18-week base-to-peak strength program using wave periodization and AMRAP-driven auto-regulation across Squat, Bench, Deadlift, and OHP.

Squat, BarbellStiff Leg Deadlift, BarbellLat Pulldown, CableLeg Extension, Leverage MachineHanging Leg Raise, BodyweightBench Press, BarbellBehind The Neck Press, BarbellTriceps Pushdown, CableLateral Raise, DumbbellFace Pull, BandDeadlift, BarbellFront Squat, BarbellSeated Row, CableSeated Leg Curl, Leverage MachineCrunch, CableOverhead Press, BarbellBench Press Close Grip, BarbellBicep Curl, BarbellReverse Fly, DumbbellLeg Press, Leverage MachineIncline Bench Press, BarbellDeficit Deadlift, BarbellPush Press, Barbell
18 weeks, 4x/week, 3-6 exercises per day
Barbell, Cable, Leverage Machine, Dumbbell, Band

Calgary Barbell 16-Week

60-90m

A 16-week powerlifting peaking program using percentage-based and RPE-based loading across 4 phases, with very high bench frequency (4x/week) and competition-specific exercise selection.

Squat, BarbellBench Press, BarbellOverhead Press, BarbellBent Over Row, BarbellBack Extension, Leverage MachineDeadlift, BarbellFront Squat, BarbellSeated Wide Grip Row, CableBox Squat, BarbellBent Over One Arm Row, DumbbellSuperman, BodyweightStiff Leg Deadlift, BarbellLat Pulldown, CableSkullcrusher, EZ BarSide Plank, BodyweightLegs Up Bench Press, BarbellBench Press Close Grip, BarbellPlank, Bodyweight
16 weeks, 4x/week, 2-5 exercises per day
Barbell, Leverage Machine, Cable, Dumbbell, EZ Bar

Coolcicada PPL

60-90m

6-day Push/Pull/Legs with heavy compounds and higher-rep isolation accessories for hypertrophy

Bench Press, BarbellOverhead Press, BarbellIncline Bench Press, BarbellLateral Raise, DumbbellTriceps Pushdown, CableTriceps Extension, DumbbellShrug, BarbellDeadlift, BarbellBent Over Row, BarbellLat Pulldown, CableSeated Row, CableFace Pull, BandBicep Curl, BarbellHammer Curl, DumbbellSquat, BarbellLeg Press, Leverage MachineLeg Extension, Leverage MachineLying Leg Curl, Leverage MachineStanding Calf Raise, Dumbbell
6x/week, 5-7 exercises per day
Barbell, Dumbbell, Cable, Band, Leverage Machine

The Cube Method

45-60m

A 10-week powerlifting peaking program rotating heavy, explosive, and rep work across squat, bench, and deadlift in 3-week waves.

Deadlift, BarbellBent Over Row, BarbellGood Morning, BarbellHanging Leg Raise, BodyweightBench Press, BarbellIncline Bench Press, DumbbellTriceps Pushdown, CableFace Pull, BandSquat, BarbellLeg Press, Leverage MachineLying Leg Curl, Leverage MachineStanding Calf Raise, DumbbellOverhead Press, DumbbellLateral Raise, DumbbellSeated Row, CableBicep Curl, Dumbbell
10 weeks, 4x/week, 0-4 exercises per day
Barbell, Dumbbell, Cable, Band, Leverage Machine

Deep Water: Beginner

90+m

A brutal 6-week high-volume program built around 10x10 compound lifts with progressively shorter rest periods — same weight, less rest, more suffering.

Deadlift, BarbellSquat, BarbellLunge, BarbellSit Up, BodyweightBack Extension, BodyweightPull Up, BodyweightBent Over Row, BarbellClean, BarbellLateral Raise, DumbbellBicep Curl, BarbellPush Press, BarbellBench Press, BarbellBench Press Close Grip, BarbellIncline Bench Press, BarbellChest Dip, BodyweightOverhead Press, BarbellShrug, Barbell
6 weeks, 4x/week, 5-7 exercises per day
Barbell, Dumbbell

DoggCrapp (DC Training)

45-60m

Dante Trudel's high-intensity bodybuilding system using rest-pause sets, extreme stretching, and 3-exercise rotation to hit each muscle 3 times every 2 weeks.

Incline Bench Press, BarbellOverhead Press, BarbellBench Press Close Grip, BarbellPull Up, BodyweightBent Over Row, BarbellBicep Curl, BarbellReverse Curl, BarbellStanding Calf Raise, DumbbellLying Leg Curl, Leverage MachineSquat, BarbellBench Press, BarbellShoulder Press, Leverage MachineSkullcrusher, EZ BarLat Pulldown, CableT Bar Row, Leverage MachinePreacher Curl, EZ BarWrist Curl, BarbellSeated Calf Raise, BarbellSeated Leg Curl, Leverage MachineHack Squat, BarbellChest Press, Leverage MachineSeated Overhead Press, BarbellTriceps Pushdown, CableChin Up, BodyweightDeadlift, BarbellBicep Curl, CableReverse Wrist Curl, BarbellCalf Press on Leg Press, Leverage MachineStiff Leg Deadlift, BarbellLeg Press, Leverage Machine
2 weeks, 3x/week, 5 exercises per day
Barbell, Dumbbell, Leverage Machine, EZ Bar, Cable

Hepburn Method

60-90m

Eight heavy doubles building to triples over 8 sessions with submaximal weights - Doug Hepburn's patient power-pump system for serious strength.

Squat, BarbellBench Press, BarbellChin Up, BodyweightDeadlift, BarbellOverhead Press, BarbellBent Over Row, Barbell
4x/week, 5 exercises per day
Barbell

Easy Strength

30-45m

Five lifts, ten reps, forty workouts. Submaximal daily practice that builds serious strength without grinding.

Bench Press, BarbellBent Over Row, BarbellDeadlift, BarbellSquat, BarbellAb Wheel, Bodyweight
2 weeks, 5x/week, 5 exercises per day
Barbell

Fierce 5

45-60m

Novice full-body program with built-in accessories for balanced muscle development - the aesthetic alternative to Starting Strength

Squat, BarbellBench Press, BarbellPendlay Row, BarbellFace Pull, BandStanding Calf Raise, DumbbellTriceps Pushdown, CableFront Squat, BarbellOverhead Press, BarbellRomanian Deadlift, BarbellLat Pulldown, CableCable Crunch, CableBicep Curl, Dumbbell
3x/week, 6 exercises per day
Barbell, Band, Dumbbell, Cable

German Volume Training

60-90m

Charles Poliquin's high-volume 10x10 hypertrophy protocol using antagonist supersets at 60% of 1RM with controlled tempo to maximize time under tension.

Decline Bench Press, DumbbellChin Up, BodyweightIncline Chest Fly, DumbbellBent Over One Arm Row, DumbbellSquat, BarbellLying Leg Curl, Leverage MachineCrunch, CableSeated Calf Raise, BarbellTriceps Dip, BodyweightIncline Curl, DumbbellReverse Fly, DumbbellLateral Raise, Dumbbell
3x/week, 4 exercises per day
Dumbbell, Barbell, Leverage Machine, Cable

GZCL: General Gainz - Riptide

90+m

An 8-week General Gainz program that alternates between finding rep maxes and pushing them higher, biasing hypertrophy through lighter T1 work and higher volume.

Squat, BarbellRomanian Deadlift, BarbellLeg Press, Leverage MachineSeated Leg Curl, Leverage MachineLeg Extension, Leverage MachineStanding Calf Raise, DumbbellBench Press, BarbellOverhead Press, BarbellLat Pulldown, CableSeated Row, CableLateral Raise, DumbbellTriceps Pushdown, CableDeadlift, BarbellFront Squat, BarbellChin Up, BodyweightBicep Curl, DumbbellFace Pull, BandSkullcrusher, EZ Bar
8 weeks, 4x/week, 6 exercises per day
Barbell, Leverage Machine, Dumbbell, Cable, Band, EZ Bar

Ice Cream Fitness 5x5

90+m

Novice strength and muscle-building program - StrongLifts 5x5 with added accessories for more complete development

Squat, BarbellBench Press, BarbellBent Over Row, BarbellShrug, BarbellSkullcrusher, EZ BarBicep Curl, BarbellBack Extension, BodyweightCable Crunch, CableDeadlift, BarbellOverhead Press, BarbellBench Press Close Grip, Barbell
3x/week, 7-8 exercises per day
Barbell, EZ Bar, Cable

Ivysaur 4-4-8

60-90m

3-day beginner barbell program with alternating heavy and light days for faster strength gains

Bench Press, BarbellSquat, BarbellOverhead Press, BarbellChin Up, BodyweightDeadlift, BarbellBent Over Row, Barbell
2 weeks, 3x/week, 4 exercises per day
Barbell

Jay Cutler's Simple Muscle Group Split

90+m

Cutler-inspired 5-day high-volume bro split - one major muscle group per day with calves trained twice weekly

Incline Chest Press, Leverage MachineBench Press, DumbbellIncline Chest Fly, DumbbellChest Dip, BodyweightDecline Bench Press, Smith MachineStanding Calf Raise, DumbbellSeated Calf Raise, BarbellTriceps Pushdown, CableBench Press Close Grip, BarbellTriceps Dip, Leverage MachineSkullcrusher, EZ BarBicep Curl, DumbbellIncline Curl, DumbbellPreacher Curl, BarbellHammer Curl, DumbbellLying Bicep Curl, CableLat Pulldown, CableDeadlift, BarbellT Bar Row, Leverage MachineBent Over One Arm Row, DumbbellBent Over Row, BarbellSeated Row, CableLateral Raise, DumbbellOverhead Press, DumbbellShoulder Press, Leverage MachineReverse Fly, Leverage MachineShrug, DumbbellUpright Row, BarbellLeg Extension, Leverage MachineSquat, BarbellLeg Press, Leverage MachineLunge, DumbbellHack Squat, BarbellSeated Leg Curl, Leverage MachineLying Leg Curl, Leverage MachineRomanian Deadlift, BarbellSingle Leg Deadlift, DumbbellHip Abductor, Leverage MachineHip Adductor, Leverage Machine
5x/week, 6-14 exercises per day
Leverage Machine, Dumbbell, Smith Machine, Barbell, Cable, EZ Bar

The Juggernaut Method 2.0

45-60m

A 16-week block periodized strength program using submaximal AMRAP-driven progression across four waves of decreasing reps.

Squat, BarbellLeg Press, Leverage MachineLying Leg Curl, Leverage MachineAb Wheel, BodyweightBench Press, BarbellIncline Bench Press, DumbbellBent Over One Arm Row, DumbbellFace Pull, BandOverhead Press, BarbellLateral Raise, DumbbellChin Up, BodyweightTriceps Pushdown, CableDeadlift, BarbellBent Over Row, BarbellHanging Leg Raise, BodyweightBicep Curl, Dumbbell
16 weeks, 4x/week, 4 exercises per day
Barbell, Leverage Machine, Dumbbell, Band, Cable

Mike Mentzer's Consolidated Routine

30-45m

Ultra-minimalist HIT program — just 2 exercises per workout, 1 set each to absolute failure, trained once per week.

Squat, BarbellLat Pulldown, CableDeadlift, BarbellTriceps Dip, Bodyweight
2 exercises per day
Barbell, Cable

Mike Mentzer's Heavy Duty

30-45m

Minimalist HIT program with pre-exhaust supersets — 1 working set per exercise taken to absolute failure.

Chest Fly, DumbbellIncline Bench Press, BarbellLateral Raise, DumbbellReverse Fly, DumbbellSkullcrusher, EZ BarTriceps Dip, BodyweightPullover, DumbbellLat Pulldown, CableBent Over Row, BarbellShrug, BarbellDeadlift, BarbellBicep Curl, BarbellLeg Extension, Leverage MachineLeg Press, Leverage MachineLying Leg Curl, Leverage MachineStanding Calf Raise, DumbbellCrunch, Bodyweight
3x/week, 5-6 exercises per day
Dumbbell, Barbell, EZ Bar, Cable, Leverage Machine

PHAT

60-90m

Layne Norton's 5-day powerbuilding split - two power days for strength, three hypertrophy days with explosive speed work to maximize both strength and muscle growth.

Bent Over Row, BarbellPull Up, BodyweightChin Up, BodyweightBench Press, DumbbellChest Dip, BodyweightOverhead Press, DumbbellBicep Curl, EZ BarSkullcrusher, EZ BarSquat, BarbellHack Squat, BarbellLeg Extension, Leverage MachineStiff Leg Deadlift, BarbellLying Leg Curl, Leverage MachineStanding Calf Raise, DumbbellSeated Calf Raise, BarbellLat Pulldown, CableSeated Row, CableBent Over One Arm Row, DumbbellKneeling Pulldown, BandUpright Row, BarbellLateral Raise, DumbbellLeg Press, Leverage MachineRomanian Deadlift, BarbellSeated Leg Curl, Leverage MachineCalf Press on Leg Press, Leverage MachineIncline Bench Press, DumbbellChest Press, Leverage MachineIncline Chest Fly, CablePreacher Curl, EZ BarConcentration Curl, DumbbellIncline Curl, DumbbellTriceps Extension, DumbbellTriceps Pushdown, CableCable Kickback, Cable
5x/week, 7-10 exercises per day
Barbell, Dumbbell, EZ Bar, Leverage Machine, Cable, Band

Planet Fitness Hypertrophy

45-60m

4-day upper/lower split designed exclusively for Planet Fitness equipment — machines, dumbbells, cables, no barbell required

Bench Press, DumbbellLat Pulldown, CableShoulder Press, Leverage MachineSeated Row, CableTriceps Pushdown, CableBicep Curl, CableLeg Press, Leverage MachineRomanian Deadlift, DumbbellHack Squat, BarbellLying Leg Curl, Leverage MachineStanding Calf Raise, Leverage MachineCable Crunch, CableChest Press, Leverage MachineSeated Row, Leverage MachineIncline Bench Press, DumbbellLateral Raise, Leverage MachineHammer Curl, DumbbellTriceps Extension, CableSquat, Smith MachineCable Pull Through, CableLeg Extension, Leverage MachineSeated Leg Curl, Leverage MachineHip Abductor, Leverage MachineSeated Calf Raise, Leverage Machine
4x/week, 6 exercises per day
Dumbbell, Cable, Leverage Machine, Barbell, Smith Machine

Sheiko #29-32

90+m

A 16-week competition-focused powerlifting program using high-volume submaximal training across 4 blocks - preparation, accumulation, transmutation, and peaking.

Bench Press, BarbellSquat, BarbellBench Press, DumbbellGood Morning, BarbellDeadlift, BarbellSkullcrusher, EZ BarLunge, BarbellHanging Leg Raise, BodyweightFront Squat, BarbellDeficit Deadlift, BarbellOverhead Press, BarbellTriceps Extension, DumbbellPush Up, BodyweightChest Fly, DumbbellChest Dip, BodyweightLeg Press, Leverage MachineIncline Bench Press, BarbellBack Extension, Bodyweight
16 weeks, 3x/week, 2-6 exercises per day
Barbell, Dumbbell, EZ Bar, Leverage Machine

Shortcut to Size

90+m

12-week body part split using weekly undulating periodization — rep ranges cycle from 12-15 down to 3-5 every four weeks across three phases with rotating exercise selection.

Bench Press, BarbellIncline Bench Press, BarbellIncline Chest Fly, DumbbellCable Crossover, CableTriceps Pushdown, CableSkullcrusher, EZ BarTriceps Extension, CableStanding Calf Raise, DumbbellSeated Calf Raise, BarbellBent Over Row, DumbbellLat Pulldown, CableSeated Row, CableKneeling Pulldown, BandBicep Curl, BarbellIncline Curl, DumbbellBicep Curl, CableHip Thrust, BodyweightCrunch, BodyweightOblique Crunch, BodyweightShoulder Press, DumbbellLateral Raise, DumbbellFront Raise, CableReverse Fly, DumbbellShrug, DumbbellCalf Press on Leg Press, Leverage MachineSquat, BarbellLeg Press, Leverage MachineLeg Extension, Leverage MachineRomanian Deadlift, BarbellLying Leg Curl, Leverage MachineHanging Leg Raise, BodyweightIncline Bench Press, DumbbellChest Fly, DumbbellIncline Chest Fly, CableTriceps Extension, DumbbellSkullcrusher, CableSeated Wide Grip Row, CablePreacher Curl, DumbbellUpright Row, BarbellLateral Raise, CableShrug, BarbellFront Squat, BarbellSeated Leg Curl, Leverage MachineBench Press Close Grip, BarbellConcentration Curl, DumbbellUpright Row, DumbbellShrug, Smith Machine
12 weeks, 4x/week, 7-10 exercises per day
Barbell, Dumbbell, Cable, EZ Bar, Band, Leverage Machine, Smith Machine

Smolov Jr

45-60m

A 3-week high-frequency peaking cycle — 4 sessions per week at 70-85% of 1RM with weekly weight increases, commonly adding 15-25 lbs to your bench press

Bench Press, Barbell
4 weeks, 4x/week, 1 exercise per day
Barbell

Smolov Squat

45-60m

A 13-week Russian squat specialization cycle — brutal high-volume base phase followed by heavy peaking, designed to add 40-100 lbs to your squat

Squat, Barbell
13 weeks, 4x/week, 1 exercise per day
Barbell

Tactical Barbell: Mass Protocol

45-60m

6-week hypertrophy block from Tactical Barbell — Squat/Bench/Pull-Up 3x per week plus a dedicated Deadlift day

Bench Press, BarbellSquat, BarbellPull Up, BodyweightDeadlift, Barbell
6 weeks, 4x/week, 1-3 exercises per day
Barbell

Tactical Barbell: Operator

30-45m

Minimalist 3-day strength template — 3 lifts, 3 sets, submaximal percentages, designed to maintain strength alongside heavy conditioning

Squat, BarbellBench Press, BarbellPull Up, BodyweightDeadlift, Barbell
6 weeks, 3x/week, 3 exercises per day
Barbell

TSA 9-Week Intermediate

60-90m

A 9-week powerlifting peaking program with 4 days per week, using percentage-based main lifts with RPE-based peaking singles and accessories. Squat 2x/week, bench 3x/week, deadlift 2x/week.

Squat, BarbellBench Press, BarbellBench Press Close Grip, BarbellIncline Row, DumbbellReverse Fly, BandDeadlift, BarbellPendlay Row, BarbellBack Extension, Leverage MachinePull Up, BodyweightChest Fly, DumbbellLeg Press, Leverage MachineLateral Raise, DumbbellLegs Up Bench Press, BarbellBent Over Row, BarbellLat Pulldown, Cable
9 weeks, 4x/week, 0-5 exercises per day
Barbell, Dumbbell, Band, Leverage Machine, Cable

Westside Conjugate Method

60-90m

A 4-day powerlifting system combining Max Effort heavy singles, Dynamic Effort speed work, and high-volume accessories to build strength year-round.

Bench Press Close Grip, BarbellIncline Bench Press, DumbbellBent Over Row, BarbellTriceps Pushdown, CableFace Pull, BandHanging Leg Raise, BodyweightFront Squat, BarbellRomanian Deadlift, BarbellLying Leg Curl, Leverage MachineLat Pulldown, CableAb Wheel, BodyweightBench Press, BarbellOverhead Press, DumbbellTriceps Extension, DumbbellSeated Row, CableLateral Raise, DumbbellBox Squat, BarbellDeadlift, BarbellLeg Press, Leverage MachineIncline Bench Press, BarbellDeficit Deadlift, BarbellGood Morning, Barbell
3 weeks, 4x/week, 5-6 exercises per day
Barbell, Dumbbell, Cable, Band, Leverage Machine