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Import-ready templates for strength, size, bodyweight, and barbell skill work
Linear progressions, 5/3/1 variants, and proven barbell strength templates.
Jim Wendler's 5/3/1 strength work paired with big 5x10 back-off volume for size.
A simple 3-day 5/3/1 entry point that keeps full-body frequency and manageable progression.
Calgary Barbell's free 8-week meet prep with 4 lifting days, high bench frequency, and repeated squat and deadlift practice.
A beginner linear progression using AMRAP top sets to drive strength and autoregulated progress.
A tiered T1/T2/T3 linear progression that keeps heavy barbell work and accessories in the same system.
A popular 3-day beginner powerbuilding plan alternating 4-rep and 8-rep exposures across the week.
The classic heavy/light/medium barbell progression for post-novice lifters who still want weekly jumps.
High-volume 5-day 5/3/1 linear progression for intermediates chasing fast barbell strength.
A 4-day powerbuilding split that rotates upper/lower power sessions with hypertrophy work.
A proven intermediate setup using one volume day, one recovery day, and one intensity day each week.
Bryce Lewis and TSA's 4-day powerlifting peak blending percentage work, RPE, and accessory volume across a 9-week cycle.
A demanding high-volume strength block built around brutal squat, press, and deadlift work.
A balanced beginner full-body A/B split with fast linear progression and simple exercise selection.
A straightforward 3-day barbell program for lifters who want a clean full-body weekly structure.
The lower-frequency nSuns setup with the same 5/3/1 logic and slightly less weekly volume.
High-volume splits for muscle gain, powerbuilding, and bodybuilding work.
The classic 6-day chest/back, shoulders/arms, legs bodybuilding rotation.
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.
Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.
A classic 6-day push/pull/legs plan for lifters who want more hypertrophy volume and steady compound progress.
Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.
A one-muscle-per-day bodybuilding template for lifters who prefer focused accessory sessions.
A home-friendly push/pull/legs template built around dumbbells, benches, and simple progression.
The classic 10x10 hypertrophy template for lifters who tolerate big sessions and repeated volume.
Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume.
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming.
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
Bodyweight-first routines for strength, control, and home training consistency.
A minimalist bodyweight strength progression centered on push, pull, legs, and core basics.
A bare-bones calisthenics schedule for lifters who want a small habit-friendly full-body routine.
A movement-first beginner routine that builds coordination, mobility, and easy bodyweight strength.
The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work.
An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions.
Beginner-friendly weightlifting practice built around the classic competition lifts.
A 5-day garage-gym Olympic lifting and strength hybrid with frequent snatch, clean and jerk, squats, and upper-body support work.
Oleksiy Torokhtiy's classic 13-week Olympic weightlifting base cycle with 3 primary lifting days and optional extra sessions in the original sheet.
A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions.
A 3-day introduction to the snatch, clean and jerk, front squat, and weightlifting practice volume.