Training Programs

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.

Classic A/B linear progression (StrongLifts-style)

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.

Cody Lefever (GZCL method) — free community program

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.

u/nSuns — free community program inspired by 5/3/1

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.

u/Metallicadpa — free community program

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.

Classic 5/3/1-style percentage wave with back-off volume

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.

Brandon Campbell — free community program

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.

Phrak's variant — free community program (Greyskull-style)

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.

r/bodyweightfitness — free community program

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.

Classic full-body template for busy schedules

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.

Dr. Layne Norton — freely published program

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.

Lyle McDonald — freely published program

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.

Arnold Schwarzenegger’s classic early routine

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.

Jason Blaha — free community program

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.

Classic intermediate 5×5 — free community program

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.

u/nSuns — free community program inspired by 5/3/1