Run the programs you already trust.

• r/Fitness Basic Beginner Routine

  The r/Fitness Basic Beginner Routine is the wiki's starter barbell programme — two full-body sessions, A and B, alternated three days a week.

  StrengthSizeBeginner

• Bigger Leaner Stronger

  Bigger Leaner Stronger is a strength + hypertrophy programme from Mike Matthews (Legion Athletics).

  StrengthSizeBeginnerIntermediate

• 5/3/1 Building the Monolith

  Building the Monolith is Jim Wendler's six-week size block on the 5/3/1 percentages.

  SizeStrengthIntermediateAdvanced

• Candito Linear Program

  Candito Linear Programming is Jonnie Candito's free four-day upper/lower programme, and its signature is the pairing of two HEAVY days with two CONTROL days of paused work — pause squats, pause deadlifts, Spoto presses — at a lighter weight.

  StrengthSizeBeginnerIntermediate

• Dan John — 10,000 Swing Challenge

  Dan John's 10,000 Swing Challenge is exactly what its name says: ten thousand kettlebell swings across twenty sessions, 500 a time, in clusters of 10, 15, 25 and 50 with one strength lift taken in the gaps.

  ConditioningSizeIntermediateAdvanced

• The Dumbbell Stopgap

  The Dumbbell Stopgap is a full programme for a pair of adjustable dumbbells and nothing else — two alternating sessions, three days a week, both opening on a Bulgarian split squat.

  StrengthSizeBeginner

• Fierce 5 — Novice

  Fierce 5 is a novice full-body programme built as an answer to the 5×5 routines — two sessions, A and B, over three non-consecutive days, with the main lifts at 3×5 and the pulls at 3×8.

  SizeStrengthBeginner

• The Fighter Pull-Up Program

  Pavel Tsatsouline's Fighter Pull-Up Program is a one-month pull-up specialisation for someone who can already do a few and wants many more — five ladder sets a day, five days on and one off.

  StrengthSizeBeginnerIntermediate

• Generic Bulking Routine

  Lyle McDonald's Generic Bulking Routine is a four-day upper/lower split that splits each session by intent rather than by muscle: heavy compound work first at 3-4 sets of 6-8 with three minutes' rest, then lighter work at 2-3 sets of 10-12.

  SizeStrengthBeginnerIntermediate

• Arnold's Golden Six

  Arnold's Golden Six is the routine Schwarzenegger credits for his own foundation: one whole-body session, three days a week, and only six movements — squat, wide-grip bench, chin-ups, behind-the-neck press, barbell curl and sit-ups.

  SizeStrengthBeginner

• Greyskull LP

  Greyskull LP is the r/Fitness wiki's bare-bones novice barbell programme, and its engine is the AMRAP top set: every lift finishes on a set taken as far as you can, and beating ten reps earns you a double jump.

  StrengthSizeBeginnerIntermediate

• German Volume Training

  German Volume Training is the 10×10 method: one exercise per muscle group, ten sets of ten, the same weight on every set at roughly 60% of your one-rep max, with rest kept to 60-90 seconds.

  SizeAdvanced

• GZCL — Jacked & Tan 2.0

  Jacked & Tan 2.0 is Cody Lefever's twelve-week size block on the GZCL tier system, and it is the one where the maths changes halfway.

  SizeStrengthIntermediateAdvanced

• GZCL — The Rippler

  The Rippler is Cody Lefever's twelve-week strength block on the GZCL tier system, built on a two-up-one-down wave — two weeks of rising intensity, then a small step back, for the whole block.

  StrengthSizeIntermediateAdvanced

• GZCLP

  GZCLP applies Cody Lefever's tier system to a novice linear progression: a heavy T1 compound, a T2 secondary and T3 accessories every session.

  StrengthSizeBeginnerIntermediate

• Hypertrophy-Specific Training

  Hypertrophy-Specific Training runs an eight-week macrocycle in two-week blocks — the 15s, the 10s, then the 5s — where each block's LAST session is your rep max for those reps and every earlier session is a step below it.

  SizeStrengthIntermediateAdvanced

• One Hundred Push-ups

  One Hundred Push-ups is a six-week programme with exactly one exercise in it.

  ConditioningSizeBeginnerIntermediate

• Ivysaur 4-4-8

  Ivysaur 4-4-8 is a novice programme that trains two rep ranges instead of one: the 4s build maximal strength at around 80% and the 8s accumulate the volume that builds muscle.

  StrengthSizeBeginner

• Juggernaut

  Juggernaut is a strength training programme created by Chad Wesley Smith, founder of Juggernaut Training Systems.

  StrengthSizeIntermediateAdvanced

• Madcow 5×5

  Madcow 5×5 is the intermediate successor to the novice 5×5: the weight moves once a week, not once a session.

  StrengthSizeIntermediate

• Max-OT — Maximum Overload Training

  Paul Delia's Max-OT is a heavy, short-session bodybuilding split for a lifter who has outgrown beginner programmes and wants size from maximum overload rather than volume — five days, one or two body parts each, 30 to 45 minutes, and 4 to 6 reps on the compound work.

  SizeStrengthIntermediateAdvanced

• nSuns 531 LP

  nSuns 531 LP is 5/3/1 rebuilt as a high-volume linear progression — around nine sets of a main lift and eight of a secondary in a single day, all as percentages.

  StrengthSizeIntermediateAdvanced

• Overcoming Gravity

  Overcoming Gravity is Steven Low's bodyweight strength and skill system.

  StrengthAdvanced

• Glenn Pendlay — Beginner Olympic Weightlifting

  Glenn Pendlay's on-ramp to the Olympic lifts: six sessions across two alternating weeks, with the squats and presses climbing every single session while the snatch and clean & jerk are loaded on how well you are moving that day.

  StrengthGeneralBeginner

• PHAT

  PHAT — Power Hypertrophy Adaptive Training, from Layne Norton — is a five-day programme that runs powerlifting and bodybuilding side by side: two heavy POWER days at 3-5 reps, then three HYPERTROPHY days that train the same movements for volume.

  SizeStrengthIntermediateAdvanced

• PHUL

  PHUL — Power Hypertrophy Upper Lower — splits four days into two heavy POWER days at 3-6 reps and two HYPERTROPHY days that repeat the same patterns for volume.

  SizeStrengthIntermediate

• Push / Pull / Legs

  Push / Pull / Legs groups training by movement pattern rather than by day of the week — pushing muscles, pulling muscles, legs — and the r/Fitness version keeps a 5×5 barbell lift with an AMRAP top set at the head of each day.

  SizeStrengthIntermediate

• Reg Park's Three-Phase 5×5

  Reg Park's Three-Phase 5×5 is the 1960 original that every later 5×5 descends from, and its 5×5 is not five working sets: it is a ramp — two progressively heavier sets, then three at the working weight.

  StrengthHypertrophyBeginnerIntermediate

• RP Strength (Hypertrophy)

  RP Strength is the hypertrophy framework from Mike Israetel and the Renaissance Periodization team.

  SizeIntermediateAdvanced

• Recommended Routine

  The Recommended Routine (RR) is the r/bodyweightfitness full-body programme — strength and muscle with little or no equipment.

  StrengthBeginner

• Russian Squat Routine

  The Russian Squat Routine is a six-week squat specialisation block — eighteen sessions, three a week, every one prescribed as a percentage of your current 1RM.

  StrengthSizeIntermediateAdvanced

• Smolov Jr (Squat)

  Smolov Jr (Squat) is a three-week squat specialization block that squats four days in one week, each day a different high-volume percentage scheme, before testing a new max.

  StrengthAdvanced

• Smolov Jr (Bench)

  Smolov Jr (Bench) applies the Smolov Jr specialization block to the bench press: four bench sessions in one week, each a different percentage scheme, for about three weeks before a new max.

  StrengthAdvanced

• Start Bodyweight Basic Routine

  The Start Bodyweight Basic Routine is a seven-slot full-body programme where each slot is a ladder of variations rather than a fixed exercise — you progress by moving to a harder version, not by adding weight.

  StrengthSizeBeginnerIntermediate

• Starting Out

  Starting Out is a beginner, dumbbell-only programme — the gentlest on-ramp the app offers.

  StrengthBeginner

• Starting Strength

  Starting Strength is the classic novice linear progression: a handful of barbell lifts, two alternating workouts, and more weight on the bar every single session for as long as your recovery can keep up.

  StrengthBeginner

• Strength Training for Seniors

  Strength Training for Seniors is one whole-body session, machine-first, repeated two or three times a week.

  StrengthSizeBeginner

• Strong Curves

  Strong Curves is Bret Contreras and Kellie Davis’ glute-focused method, and it is built around the hip thrust rather than treating it as an accessory.

  SizeStrengthBeginnerIntermediate

• StrongLifts 5×5

  StrongLifts 5×5 is the simplest barbell start there is: five sets of five on five lifts, two alternating workouts, weight added every session.

  StrengthSizeBeginner

• Texas Method

  The Texas Method organises the week into three jobs: a high-VOLUME Monday, a genuinely light RECOVERY Wednesday, and a heavy INTENSITY Friday that sets a new five-rep PR.

  StrengthIntermediate

• Thinner Leaner Stronger

  Thinner Leaner Stronger is Mike Matthews' framework written for women — the same double progression on a handful of big compounds as Bigger Leaner Stronger, with the accessory work and rep ranges pitched differently.

  SizeStrengthBeginnerIntermediate

• Top Set and Back-Off

  Top Set and Back-Off is a method rather than a named author's programme: each main lift opens with ONE top set at a prescribed effort, you log the reps and your RIR, and the back-off sets are then loaded from the weight you actually just used — not from a number chosen weeks ago.

  StrengthSizeIntermediateAdvanced

• 5/3/1 Boring But Big

  Boring But Big is 5/3/1 with one supplemental idea bolted on: after the main percentage work, 5 sets of 10 of the same or an opposing lift.

  StrengthSizeIntermediateAdvanced

• Wendler 5/3/1

  5/3/1 is a strength training programme created by Jim Wendler.

  StrengthSizeIntermediateAdvanced

• Frank Zane — Growth Program

  Frank Zane's Growth Program is a three-way split — pulling, legs, pushing, with abs on all three — where every exercise pyramids: the weight climbs as the reps come down.

  SizeStrengthIntermediateAdvanced

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