Library
Programs
Proven community routines plus your own workouts. Every plan states how it progresses and what evidence supports it.
Proven programs
3-Day Full Body
Build muscle · 3 days/week · 55 min · beginner
Two alternating full-body sessions covering every major movement pattern three times a week.
4-Day Upper / Lower
Build muscle · 4 days/week · 60 min · intermediate
Two upper-body and two lower-body sessions per week — the classic intermediate hypertrophy split.
3-Day Strength Base
Get stronger · 3 days/week · 60 min · intermediate
Heavier loading on the main lifts with focused accessory work.
3-Day Dumbbell Only
General fitness · 3 days/week · 40 min · beginner
A complete full-body plan that needs nothing but a pair of adjustable dumbbells.
3-Day Bodyweight
General fitness · 3 days/week · 30 min · beginner
No equipment needed. Rep progression drives the overload.
2-Day Minimum Effective
General health · 2 days/week · 30 min · beginner
Two short full-body sessions for very busy weeks.
Reddit PPL (Metallicadpa)
Build muscle · 6 days/week · 75 min · intermediate
The r/Fitness push/pull/legs 6-day routine: compound lifts on linear progression with AMRAP top sets, plus high-rep accessories.
StrongLifts 5×5
Get stronger · 3 days/week · 50 min · beginner
Two alternating barbell sessions, five sets of five, adding weight every session for as long as it works.
Starting Strength
Get stronger · 3 days/week · 45 min · beginner
The classic novice barbell template: three sets of five on a handful of lifts.
GZCLP
Get stronger · 4 days/week · 60 min · intermediate
Tiered linear progression: one heavy main lift, one moderate secondary lift and higher-rep accessories each day.
5/3/1 Boring But Big
Get stronger · 4 days/week · 65 min · intermediate
Percentage-based main lift work followed by five sets of ten on the same movement for size.
PHUL (Power Hypertrophy Upper Lower)
Build muscle · 4 days/week · 70 min · intermediate
Two heavy power days and two higher-rep hypertrophy days across an upper/lower split.
PHAT (Power Hypertrophy Adaptive Training)
Build muscle · 5 days/week · 80 min · advanced
Layne Norton's five-day split: two heavy power days followed by three high-volume hypertrophy days.
5-Day Classic Body-Part Split
Build muscle · 5 days/week · 65 min · intermediate
The gym-floor standard: one muscle group per day with plenty of isolation volume.
Reddit Recommended Routine (Bodyweight)
General fitness · 3 days/week · 50 min · beginner
The r/bodyweightfitness staple: full-body calisthenics three times a week, progressing through harder variations.