Lifting programs

• 3x5 Linear Progression

  The classic first barbell program: two short full-body workouts alternated three days a week, adding weight every session.

  • 3 days a week
  • Beginner
  • Strength
  • 2-week cycle
• 5x5 Linear Progression

  Two alternating full-body barbell workouts of five sets of five, three days a week, adding weight every session.

  • 3 days a week
  • Beginner
  • Strength
  • 2-week cycle
• Greyskull LP

  A three-day beginner program built on two sets of five plus a last set taken as far as you can, with weight added every session.

  • 3 days a week
  • Beginner
  • Strength
  • 2-week cycle
• GZCLP

  A four-day beginner-to-intermediate program in three tiers: one heavy lift, one moderate lift and one light, high-rep lift each day.

  • 4 days a week
  • Beginner
  • Strength
• 5/3/1

  Four days a week built on one main barbell lift per day, run in four-week waves off a training max.

  • 4 days a week
  • Intermediate
  • Strength
  • 4-week cycle
• 5/3/1 Boring But Big

  5/3/1's four-week waves on each main lift, followed by five sets of ten of the same lift at half the training max for size.

  • 4 days a week
  • Intermediate
  • Strength and muscle
  • 4-week cycle
• nSuns 5/3/1 LP

  A high-volume four-day program that pairs a heavy percentage-based lift with a lighter secondary lift every day, with the training max rising almost every week.

  • 4 days a week
  • Intermediate
  • Strength and muscle
• Texas Method

  Three days a week split into a volume day, a light recovery day and an intensity day, for lifters who can no longer add weight every session.

  • 3 days a week
  • Intermediate
  • Strength
• Madcow 5x5

  A three-day intermediate program with a heavy, a light and a record day each week, ramping up to one top set of five and adding weight weekly.

  • 3 days a week
  • Intermediate
  • Strength
• Push Pull Legs

  Three workouts (pushing muscles, pulling muscles, legs) run twice a week for six sessions, mixing a heavy barbell lift with bodybuilding work.

  • 6 days a week
  • Intermediate
  • Muscle
• PHUL

  Power Hypertrophy Upper Lower: four days a week, two heavy strength days and two higher-rep muscle-building days, split into upper and lower body.

  • 4 days a week
  • Intermediate
  • Strength and muscle
• Upper/Lower

  A straightforward four-day split: two upper-body days and two lower-body days a week, each with a heavier main lift and rep-range accessories.

  • 4 days a week
  • Beginner
  • Muscle

No program matches.