Programs
53 training programs across 6 systems, from beginner to advanced.
Browse by Goal
| Build muscle | Get stronger | Explosive power | Learn technique | Sport performance | Stay fit |
|---|---|---|---|---|---|
| 17 programs | 21 programs | 13 programs | 11 programs | 8 programs | 6 programs |
Build muscle
| Program | System | Level |
|---|---|---|
| Beginner Full-Body Hypertrophy | Bodybuilding | Beginner |
| Beginner Upper/Lower Split | Bodybuilding | Beginner |
| BWF Recommended Routine | Calisthenics | Beginner |
| GZCLP | Powerlifting | Beginner |
| Push Pull Legs | Bodybuilding | Intermediate |
| PHUL | Bodybuilding | Intermediate |
| RP Hypertrophy | Bodybuilding | Intermediate |
| 5/3/1 BBB | Bodybuilding | Intermediate |
| Upper Lower 4-Day | Bodybuilding | Intermediate |
| Arnold Split | Bodybuilding | Intermediate |
| Bro Split | Bodybuilding | Intermediate |
| GVT | Bodybuilding | Intermediate |
| Bodybuilding Isolation Block | Bodybuilding | Intermediate |
| Brian Shaw Off-Season | Strongman | Advanced |
| Juggernaut Method Strongman | Strongman | Intermediate |
| PHAT | Bodybuilding | Advanced |
| DC Training | Bodybuilding | Advanced |
Get stronger
| Program | System | Level |
|---|---|---|
| Starting Strength | Powerlifting | Beginner |
| GZCLP | Powerlifting | Beginner |
| Convict Conditioning | Calisthenics | Beginner |
| Get Strong (Kavadlo) | Calisthenics | Beginner |
| Basic Strongman Block | Strongman | Beginner |
| Starting Strongman | Strongman | Beginner |
| 5/3/1 | Powerlifting | Intermediate |
| Texas Method | Powerlifting | Intermediate |
| PHUL | Bodybuilding | Intermediate |
| PHAT | Bodybuilding | Advanced |
| 5/3/1 BBB | Bodybuilding | Intermediate |
| Upper Lower 4-Day | Bodybuilding | Intermediate |
| Glenn Pendlay Programs | Olympic | Intermediate |
| Klokov Protocol | Olympic | Advanced |
| Strongman Intermediate Block | Strongman | Intermediate |
| Cube Method Strongman | Strongman | Intermediate |
| Juggernaut Method Strongman | Strongman | Intermediate |
| Westside Conjugate | Powerlifting | Advanced |
| Brian Shaw Off-Season | Strongman | Advanced |
| Eddie Hall Training Structure | Strongman | Advanced |
| Strongman Competition Prep | Strongman | Advanced |
Explosive power
| Program | System | Level |
|---|---|---|
| Olympic Beginner | Olympic | Beginner |
| USAW L1 Program | Olympic | Beginner |
| Catalyst 12-Week | Olympic | Intermediate |
| Glenn Pendlay Programs | Olympic | Intermediate |
| LSU Shreveport 10-5-3 | Olympic | Intermediate |
| Olympic Intermediate | Olympic | Intermediate |
| Westside Conjugate | Powerlifting | Advanced |
| Cube Method Strongman | Strongman | Intermediate |
| Eddie Hall Training Structure | Strongman | Advanced |
| Bulgarian Method | Olympic | Advanced |
| Cal Strength Daily | Olympic | Advanced |
| Klokov Protocol | Olympic | Advanced |
| Olympic Advanced | Olympic | Advanced |
Learn technique
| Program | System | Level |
|---|---|---|
| BWF Recommended Routine | Calisthenics | Beginner |
| Convict Conditioning | Calisthenics | Beginner |
| Get Strong (Kavadlo) | Calisthenics | Beginner |
| Grease the Groove | Calisthenics | Beginner |
| Gymnastic Bodies Foundation One | Calisthenics | Beginner |
| Olympic Beginner | Olympic | Beginner |
| USAW L1 Program | Olympic | Beginner |
| BWF Skill Day Template | Calisthenics | Intermediate |
| Calisthenics Intermediate Skills | Calisthenics | Intermediate |
| Overcoming Gravity Template | Calisthenics | Intermediate |
| Calisthenics Advanced Skills | Calisthenics | Advanced |
Sport performance
| Program | System | Level |
|---|---|---|
| CrossFit Aerobic Base | CrossFit | Beginner |
| CrossFit Intermediate | CrossFit | Intermediate |
| CompTrain Class | CrossFit | Intermediate |
| Invictus Athlete | CrossFit | Intermediate |
| Strongman Competition Prep | Strongman | Advanced |
| CrossFit Open Prep | CrossFit | Advanced |
| HWPO Training | CrossFit | Advanced |
| CrossFit Competition Prep | CrossFit | Advanced |
Stay fit
| Program | System | Level |
|---|---|---|
| Beginner Full-Body Hypertrophy | Bodybuilding | Beginner |
| Beginner Upper/Lower Split | Bodybuilding | Beginner |
| Starting Strength | Powerlifting | Beginner |
| CrossFit Foundations | CrossFit | Beginner |
| CrossFit Aerobic Base | CrossFit | Beginner |
| CrossFit Intermediate | CrossFit | Intermediate |
New to Training? Start Here
Not sure which program to pick? Here are the most popular beginner programs by goal:
| Your Goal | Program | Days/wk | Equipment | Why This One |
|---|---|---|---|---|
| Get stronger | Starting Strength | 3 | Barbell + rack | The most proven beginner strength program. Simple, effective, 3 compound lifts per session. |
| Build muscle (3 days) | Beginner Full-Body Hypertrophy | 3 | Full gym | Balanced full-body training with compound and isolation work. |
| Build muscle (4 days) | Beginner Upper/Lower Split | 4 | Full gym | More exercise variety, shorter sessions, same weekly volume. |
| No equipment | BWF Recommended Routine | 3 | Bodyweight | Community-tested bodyweight routine with clear progressions. |
| General fitness | CrossFit Foundations | 5 | Full gym | Mixed modality: barbell, bodyweight, and cardio. |
| Get stronger (4 days) | GZCLP | 4 | Barbell + rack | Structured tier system with built-in progression and accessory work. |
TIP
Read the Beginner Guide for what to expect in your first 8 weeks, or get a personalized plan with AI.
All Programs by System
Powerlifting
| Program | Level | Periodization | Key Exercises |
|---|---|---|---|
| GZCLP | beginner | linear | Back Squat, Bench Press, Overhead Press, Conventional Deadlift, ... |
| Starting Strength | beginner | linear | Back Squat, Overhead Press, Conventional Deadlift, Bench Press, ... |
| 5/3/1 | intermediate | linear | Back Squat, Bench Press, Overhead Press, Conventional Deadlift |
| Texas Method | intermediate | linear | Back Squat, Bench Press, Overhead Press, Conventional Deadlift |
| Westside Conjugate Method | advanced | conjugate | Box Squat, Conventional Deadlift, Sumo Deadlift, Good Morning, ... |
Bodybuilding
| Program | Level | Periodization | Key Exercises |
|---|---|---|---|
| Beginner Full-Body Hypertrophy | beginner | linear | Back Squat, Bench Press, Bent Over Barbell Row, Romanian Deadlift, ... |
| Beginner Upper/Lower Split | beginner | linear | Bench Press, Back Squat, Overhead Press, Deadlift, Pull-ups, ... |
| Bodybuilding Isolation Block | intermediate | linear | Dumbbell Flyes, Incline Dumbbell Flyes, Flat Bench Cable Flyes, Butterfly, ... |
| PHUL | intermediate | undulating | Bench Press, Bent Over Barbell Row, Overhead Press, Pullups, ... |
| Push Pull Legs | intermediate | linear | Bench Press, Overhead Press, Bent Over Barbell Row, Pullups, ... |
| RP Hypertrophy Program | intermediate | block | Bench Press, Seated Cable Rows, Pullups, Back Squat, ... |
| PHAT (Power Hypertrophy Adaptive Training) | advanced | undulating | Bench Press, Bent Over Barbell Row, Pullups, Overhead Press, ... |
Olympic
| Program | Level | Periodization | Key Exercises |
|---|---|---|---|
| Olympic Weightlifting Beginner Program | beginner | linear | Power Snatch, Power Clean, Front Squat, Overhead Squat, ... |
| USAW Level 1 Coaching Framework | beginner | linear | Power Snatch, Power Clean, Front Squat, Back Squat, ... |
| Catalyst Athletics 12-Week Traditional Cycle | intermediate | block | Snatch, Clean And Jerk, Snatch Pull, Clean Pull, ... |
| Glenn Pendlay Weightlifting System | intermediate | undulating | Snatch, Clean And Jerk, Back Squat, Front Squat, ... |
| LSU Shreveport 10-5-3 Program | intermediate | linear | Snatch, Clean And Jerk, Back Squat, Front Squat, ... |
| Olympic Weightlifting Intermediate Program | intermediate | block | Snatch, Clean And Jerk, Power Snatch, Front Squat, ... |
| Bulgarian Method | advanced | None | Snatch, Clean And Jerk, Front Squat |
| California Strength Daily Training Program | advanced | undulating | Snatch, Clean And Jerk, Back Squat, Front Squat, ... |
| Dmitry Klokov Seminar Protocol | advanced | undulating | Snatch, Clean And Jerk, Back Squat, Front Squat, ... |
| Olympic Weightlifting Advanced — High-Frequency Competition Prep | advanced | block | Snatch, Clean And Jerk, Back Squat, Front Squat, ... |
Calisthenics
| Program | Level | Periodization | Key Exercises |
|---|---|---|---|
| BWF Recommended Routine | beginner | linear | Scapular Pull Up, Pullups, Weighted Pull Ups, Inverted Row, ... |
| Convict Conditioning Big Six | beginner | linear | Pushups, Pullups, Hanging Leg Raise, Bodyweight Squat, ... |
| Get Strong: The Ultimate 16-Week Transformation Program | beginner | block | Pullups, Pushups, Parallel Bar Dip, Bodyweight Squat, ... |
| Grease the Groove Method | beginner | undulating | Pullups, Pushups |
| Gymnastic Bodies Foundation One | beginner | block | Pullups, Ring Dips, Handstand Push Ups, Bodyweight Squat, ... |
| BWF Advanced Skill Day Template | intermediate | undulating | Pushups, Pullups, Scapular Pull Up, Weighted Pull Ups, ... |
| Calisthenics Intermediate Skill Development | intermediate | undulating | Weighted Pull Ups, Ring Dips, Parallel Bar Dip, Pushups, ... |
| Overcoming Gravity Skill Progression Template | intermediate | block | Pullups, Weighted Pull Ups, Inverted Row, Scapular Pull Up, ... |
| Calisthenics Advanced Strength Skills | advanced | block | Weighted Pull Ups, Ring Dips, Pushups, Parallel Bar Dip, ... |
Strongman
| Program | Level | Periodization | Key Exercises |
|---|---|---|---|
| Basic Strongman Block | beginner | block | Conventional Deadlift, Overhead Press, Back Squat, Bent Over Barbell Row |
| Starting Strongman | beginner | linear | Conventional Deadlift, Back Squat, Overhead Press, Log Lift, ... |
| Cube Method Strongman | intermediate | conjugate | Conventional Deadlift, Back Squat, Overhead Press, Log Lift, ... |
| Juggernaut Method Strongman | intermediate | block | Conventional Deadlift, Back Squat, Overhead Press, Log Lift, ... |
| Strongman Intermediate Block | intermediate | linear | Conventional Deadlift, Overhead Press, Back Squat, Push Press, ... |
| Brian Shaw Off-Season Training Structure | advanced | conjugate | Conventional Deadlift, Sumo Deadlift, Back Squat, Overhead Press, ... |
| Eddie Hall Training Structure | advanced | undulating | Conventional Deadlift, Back Squat, Overhead Press, Log Lift, ... |
| Strongman Competition Preparation | advanced | block | Conventional Deadlift, Overhead Press, Back Squat, Push Press, ... |
Crossfit
| Program | Level | Periodization | Key Exercises |
|---|---|---|---|
| CrossFit Foundations | beginner | undulating | Back Squat, Overhead Press, Conventional Deadlift, Pullups, ... |
| CrossFit Intermediate Strength & Conditioning | intermediate | linear | Back Squat, Conventional Deadlift, Overhead Press, Pullups, ... |
| CrossFit Competition Preparation | advanced | block | Back Squat, Conventional Deadlift, Snatch, Clean And Jerk, ... |