Workout Library
Train Smart. Any Goal. Anywhere.
Structured workouts, a weekly planner, and set-by-set tracking with smart weight suggestions.
GymLink Workouts
Format
Training Goal
Workout Type
Experience Level
Duration
Staff Picks
15 programs · 41 workouts
Strength
Beginner Linear 5×5
The time-tested starting point: two alternating full-body workouts, three days a week, adding weight every single session. Run A/B/A one week, B/A/B the next.
Strength
GZCLP
The smartest beginner-to-intermediate linear program: every day has a heavy Tier 1 lift (5×3+), a volume Tier 2 lift (3×10), and a Tier 3 accessory (3×15+), with built-in fallbacks when progress stalls instead of resets.
Strength
nSuns LP (4-Day)
High-volume weekly linear progression famous for adding pounds fast. Each day pairs a 9-set main lift wave (up to a 95% AMRAP single) with an 8-set secondary lift. Brutal and effective.
Hypertrophy
Reddit PPL (6-Day Linear)
The most popular push/pull/legs routine on the internet: every muscle twice a week, one linearly-progressing compound each day topped with an AMRAP set, plus classic bodybuilding accessories.
Strength
3-Week Strength Wave (5/3/1-Style)
One main lift per day, three-week percentage waves (5s, 3s, 5/3/1), each capped with an AMRAP top set and 5×10 back-off volume. Slower than linear programs — and much harder to stall on.
Strength & Size
PHUL (Power Hypertrophy Upper Lower)
The best of both worlds: two heavy power days build strength on the big lifts, two hypertrophy days chase the pump. The most popular strength-plus-size split on the internet.
Strength
3-Day AMRAP LP (Greyskull-Style)
Linear progression with a twist: the last set of every lift is an AMRAP, so big days earn bigger jumps and the program auto-regulates itself. Alternate A/B/A one week, B/A/B the next.
General Fitness
Bodyweight Recommended Routine
The internet’s favorite no-gym program: paired push/pull and squat/hinge progressions plus a core triplet, three days a week. Progress by moving to a harder variation, not by adding plates.
Strength
Minimalist 2-Day Strength
Two focused sessions a week covering every major movement pattern. Not the fastest road to strong — but the one that survives a busy calendar, which makes it the most effective program you’ll actually do.
Strength & Size
PHAT (Power Hypertrophy Adaptive Training)
Two heavy power days set the strength ceiling, then three hypertrophy days chase volume — including "speed work": light, explosive triples on the same lifts you went heavy on earlier in the week.
Hypertrophy
Generic Bulking Routine (GBR)
The no-nonsense upper/lower bulking split: two compound lifts at 6–8 reps set the tone each day, backed by just enough accessory volume to grow without burying recovery.
Hypertrophy
Golden Six (Classic Full Body)
The six-exercise full-body routine Arnold credited for his early growth: squat, wide-grip bench, chin-ups, overhead press, curls and abs — three times a week, old-school simple.
Strength & Size
Ice Cream Fitness 5×5
A 5×5 linear progression with a bodybuilder’s appetite: the same A/B strength core as classic 5×5, plus curls, triceps and ab work so you build size while the big lifts climb.
Strength
Madcow 5×5
Where lifters go when linear 5×5 stalls: ramping sets to one heavy top set, a light recovery day midweek, and a Friday PR attempt — progress moves to once a week instead of every session.
Strength
nSuns LP (5-Day)
The full-fat version of nSuns: five days, bench twice, plus dedicated squat, overhead press and deadlift days. Same famous 9-set T1 waves — even more volume than the 4-day.
Lower Body
Strength Foundations: Squat Day
A classic heavy squat session built around 5×5 — the backbone of any strength program.
Upper Body
Strength Foundations: Bench Day
Heavy pressing with 5×5 bench plus balanced rowing so your pressing strength keeps climbing.
Pull
Strength Foundations: Deadlift Day
Pull heavy off the floor, then build the back and hamstrings that support the lift.
Push
Overhead Press & Upper Strength
Build pressing power overhead with heavy strict press and supporting shoulder work.
Push
Chest & Triceps Strength
Build upper-body pressing strength with compound movements and focused triceps work.
Pull
Back & Biceps Builder
Target your back and biceps for size and strength with rows, pulldowns, and curls.
Pull
Back Width & Rear Delts
A vertical-pull focused session for a wider back and healthier shoulders.
Push
Shoulders & Arms Pump
A volume day for delts, biceps and triceps — the classic "look good leaving the gym" session.
Upper Body
Upper Body Hypertrophy
One session, whole upper body — ideal for an upper/lower split hitting everything twice a week.
Lower Body
Lower Body Hypertrophy
Quads, hamstrings, glutes and calves with enough volume to grow — the other half of upper/lower.
Legs
Lower Body Power
Develop power and strength in your lower body with squats, hinges, and single-leg work.
Lower Body
Glutes & Hamstrings Builder
A posterior-chain day built around hip thrusts and hinges.
Legs
Quad-Focused Leg Day
High-volume quad work for lifters chasing leg size.
Full Body
Full Body Burn
A complete beginner-friendly workout to build strength and endurance in one session.
Full Body
Beginner Machine Circuit
A guided lap of the machine section — the friendliest way to learn a new gym.
Core
Core Strength & Stability
A focused core session that builds real bracing strength — not just crunches.
Cardio & Conditioning
HIIT Treadmill Intervals
Short, hard intervals that torch calories and build your engine in under 30 minutes.
Cardio & Conditioning
Rowing Intervals
A full-body cardio session on the erg — intervals that build aerobic power without pounding your joints.
Cardio & Conditioning
Zone 2 Base Builder
Steady, conversational-pace cardio that builds the aerobic base everything else sits on.
Cardio & Conditioning
Full-Body Kettlebell Conditioning
One kettlebell, five moves, big engine. Strength and cardio in the same half hour.
Cardio & Conditioning
Speed & Agility Session
Ladder drills, shuttles and bounds to get faster and change direction like an athlete.
Full Body
Plyometric Power
Jump training for explosive power — quality reps, full recovery, no grinding.
Upper Body
Boulder Shoulders
A dedicated delt day — all three heads plus traps for that capped-shoulder look.
Upper Body
Arm Day: Biceps & Triceps
A classic arms-only pump day — superset biceps and triceps for maximum blood flow in minimum time.
Upper Body
Arm & Grip Strength
Heavy close-grip pressing, weighted chins and loaded carries — arms that are strong, not just big.
Core
Arms & Core Express
Short on time? Hit arms and abs in one fast-paced half hour.
Home
No-Equipment Home Circuit
A bodyweight circuit you can do in your living room — no equipment required.
Travel
Hotel Dumbbell Workout
A full-body session built for small hotel gyms — all you need is a pair of dumbbells and a bench.
Home
Full-Body Mobility Reset
Twenty minutes of unhurried mobility work for rest days or after long days at a desk.
Push
Chest Hypertrophy Day
A dedicated chest day — incline and flat pressing plus flyes from two angles for a full pec pump.
Pull
Back Thickness Day
Rows from every angle for a thicker, denser back — the horizontal-pull partner to the width day.
Push
Push Day: Power & Pressing
Heavy triples on the bench plus strict overhead work — a strength-first push day for experienced pressers.
Full Body
Beginner Dumbbell Full Body
Six moves, one pair of dumbbells — the perfect first free-weight workout after the machine circuit.
Upper Body
Superset Upper Express
The whole upper body in 35 minutes — antagonist supersets keep you moving while one muscle rests.
Cardio & Conditioning
EMOM Full-Body Conditioning
Every minute on the minute for 20 minutes: four stations, five rounds, zero wasted time.
Cardio & Conditioning
Stairs & Inclines: Low-Impact Burner
Stair climber intervals plus steep incline walking — a serious calorie burn with almost no joint impact.
Cardio & Conditioning
Boxing Conditioning Rounds
Jump rope, shadow boxing and heavy bag rounds — fight-style conditioning that never feels like cardio.
Home
Bodyweight Strength Basics
Real strength work with zero equipment — push-up, row and squat progressions you can do anywhere.
Travel
Resistance Band Travel Workout
A full-body session from a single band that fits in any suitcase — no hotel gym required.
Core
Core Conditioning Circuit
A fast-paced ab circuit that trains your core the way sport uses it — under fatigue.
Home
Hip Mobility Desk Reset
Fifteen minutes to undo a day of sitting — hips, ankles and glutes that actually move again.
For Every Goal
Strength, hypertrophy, cardio, agility and mobility.
Progressive Overload
Weight and rep suggestions based on your last session.
Log Every Set
Track weights and reps with a built-in session timer.
Train Anywhere
Pair any workout with a GymLink partner gym.