Workout Programs
Proven training programs with real exercises, sets, reps, and progression schemes. Pick a program that fits your schedule and experience level.
Push Pull Legs (PPL)
A high-frequency split that trains each muscle group twice per week across push, pull, and leg sessions.
5/3/1 (Wendler)
Jim Wendler's percentage-based program built around slow, steady progress on the squat, bench, deadlift, and overhead press.
Starting Strength
Mark Rippetoe's classic linear progression program that builds foundational strength through barbell compound lifts.
GZCLP
Cody Lefever's tiered linear progression that balances heavy compound work with higher-rep accessory training.
nSuns 5/3/1 LP
A high-volume linear progression based on 5/3/1 that drives rapid strength gains through heavy top sets and extensive back-off work.
Upper Lower Split
A balanced four-day split alternating between upper body and lower body sessions, hitting each muscle group twice per week.
Full Body 3x per Week
A three-day full body program that trains every major muscle group each session with compound lifts and targeted accessories.
Bro Split
The classic bodybuilding split that dedicates one day to each major muscle group for maximum volume per session.
PHUL (Power Hypertrophy Upper Lower)
A four-day program that pairs dedicated power days with hypertrophy days to build both strength and muscle simultaneously.