Top Workout Programs | Science-Based Fitness Plans

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FEATURED

Golden Warrior: Adaptive Hypertrophy Program

by Bald Omni-Man

4.34

Beginner - Advanced
Full Gym
3 - 5 days/week

3,805athletes joined

FEATURED

MASS IMPACT

by Geoffrey Verity Schofield

4.37

Intermediate - Advanced
Full Gym
5 days/week

3,184athletes joined

FEATURED

Fullbodymaxxing

by Basement Bodybuilding

4.28

Beginner - Intermediate
Full Gym
3 days/week

1,158athletes joined

FEATURED

P-Zero Ultra (GZCL 2.0)

by Cody Lefever

4.38

Beginner - Intermediate
Full Gym
4 days/week

975athletes joined

FEATURED

APOLLO: Efficient Aesthetic Focused Training

by Josh Brett

4.24

Beginner - Intermediate
Full Gym
3 days/week

654athletes joined

FEATURED

The Sculpt Method

by Tiffany Ma

4.09

Beginner - Intermediate
Full Gym
4 days/week

605athletes joined

FEATURED

Blind Barbell 12 Week Powerbuilding

by Quentin Oppenlander

4.28

Intermediate - Advanced
Full Gym
5 days/week

558athletes joined

HOT

nSuns 5/3/1

by r/Fitness

4.30

Intermediate
Full Gym
4 - 6 days/week

42,417athletes joined

GZCL Program (GZCLP)

by Cody Lefever

4.35

Beginner - Intermediate
Full Gym
3 - 4 days/week

35,568athletes joined

PHUL Workout Program

by Brandon Campbell

4.18

Intermediate
Full Gym
4 days/week

26,064athletes joined

5/3/1 Boring But Big

by Jim Wendler

4.25

Intermediate
Garage Gym
4 days/week

25,152athletes joined

Reddit PPL

by r/Fitness

4.25

Intermediate
Full Gym
6 days/week

23,891athletes joined

KONG: Savage Size in 12 Weeks

by Alex Bromley

4.35

Intermediate
Full Gym
5 days/week

18,414athletes joined

Alberto Nuñez Upper Lower Program

by Alberto Nuñez

4.18

Beginner - Intermediate
Full Gym
4 days/week

16,512athletes joined

Bullmastiff

by Alex Bromley

4.36

Intermediate
Full Gym
4 days/week

16,458athletes joined

PHAT Workout Program

by Layne Norton

4.30

Intermediate - Advanced
Full Gym
5 days/week

14,093athletes joined

Reddit's Bodyweight Fitness Recommended Routine

by r/BodyweightFitness

4.20

Beginner - Intermediate
At Home
3 days/week

14,011athletes joined

Greg Nuckols Beginner Program

by Greg Nuckols

4.18

Beginner
Full Gym
3 days/week

12,658athletes joined

Candito 6 Week Strength Program

by Jonnie Candito

4.43

Intermediate - Advanced
Garage Gym
7 days/week

12,336athletes joined

Push Pull Legs Upper Lower (PPLUL)

by Dr. Swole

4.13

Intermediate
Full Gym
5 days/week

11,430athletes joined

Dumbbell PPL

by r/Fitness

4.06

Beginner - Intermediate
Dumbbell Only
3 days/week

10,249athletes joined

70s Powerlifter

by Alex Bromley

4.41

Intermediate - Advanced
Full Gym
4 days/week

8,732athletes joined

Raider

by Bald Omni-Man

4.39

Intermediate
Full Gym
4 days/week

8,391athletes joined

5/3/1 for Beginners

by Jim Wendler

4.35

Beginner - Intermediate
Garage Gym
3 days/week

7,802athletes joined

Intermediate Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.18

Intermediate
Full Gym
5 days/week

7,656athletes joined

Strong Curves: Bootyful Beginnings

by Bret Contreras

4.10

Beginner - Intermediate
Full Gym
3 days/week

7,519athletes joined

RAVAGE

by Geoffrey Verity Schofield

4.43

Intermediate - Advanced
Full Gym
6 days/week

7,467athletes joined

Reddit's Bodyweight Fitness Primer

by r/BodyweightFitness

4.16

Beginner
At Home
7 days/week

6,984athletes joined

Beast Slayer - Berserk Method Full Body Program

by Bald Omni-Man

4.38

Beginner - Advanced
Full Gym
3 - 4 days/week

6,710athletes joined

TSA 9 Week Intermediate Approach

by The Strength Athlete

4.28

Intermediate
Garage Gym
4 days/week

6,167athletes joined

Guts Training Program

by Natural Hypertrophy

4.34

Intermediate - Advanced
Full Gym
4 days/week

6,144athletes joined

RAMPAGE

by Geoffrey Verity Schofield

4.23

Intermediate
Full Gym
3 days/week

5,946athletes joined

Phrak's Greyskull LP

by r/Fitness

4.20

Beginner - Intermediate
Full Gym
3 days/week

5,252athletes joined

4 Day Upper Lower Program

by Dr. Swole

4.20

Beginner - Intermediate
Full Gym
4 days/week

4,988athletes joined

Full Body Powerbuilding Split

by Dr. Swole

4.19

Beginner - Intermediate
Full Gym
3 days/week

4,542athletes joined

Matt Vena Intermediate Powerlifting Program

by Matt Vena

4.31

Intermediate
Full Gym
4 days/week

4,500athletes joined

Jacked and Tan 2.0

by Cody Lefever

4.41

Intermediate
Full Gym
4 days/week

4,441athletes joined

Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

4.18

Intermediate
Full Gym
3 days/week

4,190athletes joined

The Absolute Athlete

by Hadyn Wiseman

4.22

Intermediate
Full Gym
3 days/week

3,837athletes joined

5/3/1 Building the Monolith

by Jim Wendler

4.33

Advanced
Full Gym
3 days/week

3,703athletes joined

M&S 5 Day Dumbbell Program

by r/Fitness

4.04

Intermediate
Dumbbell Only
5 days/week

3,629athletes joined

Ultimate Hypertrophy Programs: Intermediate

by Natural Hypertrophy

4.27

Intermediate
Full Gym
5 days/week

3,249athletes joined

Functional Strength 101

by Justina Ercole

4.30

Beginner
Full Gym
3 days/week

3,008athletes joined

r/Fitness Basic Beginner Routine (3x5)

by r/Fitness

4.17

Beginner - Intermediate
Garage Gym
3 days/week

2,998athletes joined

Novice Bodybuilding Program (by Eric Helms)

by Dr. Eric Helms

4.16

Beginner - Intermediate
Full Gym
4 days/week

2,802athletes joined

TSA Beginner Approach

by The Strength Athlete

4.31

Beginner - Intermediate
Full Gym
4 days/week

2,761athletes joined

Ultimate Hypertrophy Programs: Bridge

by Natural Hypertrophy

4.23

Intermediate
Full Gym
4 days/week

2,693athletes joined

Bikini Body

by Menno Henselmans

3.81

Beginner
Full Gym
2 days/week

2,645athletes joined

Frankoman's Dumbbell Only Split

by r/Fitness

4.01

Beginner - Intermediate
Dumbbell Only
3 days/week

2,554athletes joined

Rip And Tear

by Mark Rosenberg

4.43

Advanced
Garage Gym
4 days/week

2,500athletes joined

Mike Tyson Inspired At-Home Training Program

by Paris Demers

3.90

Beginner - Intermediate
At Home
3 - 4 days/week

2,310athletes joined

Basement Bodybuilding: Upper Lower Program

by Basement Bodybuilding

4.34

Beginner - Intermediate
Full Gym
4 days/week

2,299athletes joined

Muscle Mommy Manual

by Team Boostcamp

4.06

Beginner - Intermediate
Full Gym
4 days/week

2,226athletes joined

Golden Six

by Arnold Schwarzenegger

4.36

Beginner - Intermediate
Full Gym
3 days/week

2,082athletes joined

Bodybuilding Minimum Effective Dose Program

by Dr. Pak

4.04

Beginner - Advanced
Full Gym
2 days/week

2,076athletes joined

Rock The Bells

by Rebecca Rouse

4.15

Beginner - Intermediate
Dumbbell Only
3 days/week

2,036athletes joined

Bryce Lewis Program: Greatest Hits

by Bryce Lewis

4.32

Intermediate
Full Gym
5 days/week

2,003athletes joined

Train Like Toji Fushiguro

by Paris Demers

4.13

Intermediate
Garage Gym
4 days/week

1,965athletes joined

PRO

Dragon Fist: ULPPL Hybrid Program

by Bald Omni-Man

4.44

Intermediate - Advanced
Full Gym
5 days/week

1,889athletes joined

Silver Era Aesthetics Program

by Natural Hypertrophy

4.26

Intermediate - Advanced
Full Gym
3 - 4 days/week

1,887athletes joined

PRO

Hugh Jackman's Wolverine Training Program

by Paris Demers

4.08

Intermediate
Full Gym
4 days/week

1,842athletes joined

Bradley Barbell's Bench PR

by Dr. Adam Bradley

4.22

Intermediate
Full Gym
5 days/week

1,831athletes joined

Power Bomb PPL

by Bald Omni-Man

4.33

Intermediate
Full Gym
6 days/week

1,760athletes joined

SuperGains (Superset Program)

by Dr. Pak

4.14

Intermediate - Advanced
Full Gym
3 days/week

1,744athletes joined

Fazlifts Upper Lower

by Fazlifts

4.24

Beginner - Intermediate
Full Gym
4 days/week

1,738athletes joined

Superman Aesthetics Bodybuilding Program

by Natural Hypertrophy

4.20

Intermediate
Full Gym
4 days/week

1,595athletes joined

Goku Training Plan (16-Week At-Home)

by Paris Demers

3.95

Beginner - Intermediate
At Home
4 days/week

1,590athletes joined

Fazlifts Full Body

by Fazlifts

4.23

Intermediate
Full Gym
3 days/week

1,549athletes joined

Basement Bodybuilding: Home Gym Upper Lower

by Basement Bodybuilding

4.12

Beginner - Intermediate
Garage Gym
4 days/week

1,473athletes joined

Total Body Sculpt

by Team Boostcamp

3.69

Beginner - Intermediate
Dumbbell Only
3 - 4 days/week

1,434athletes joined

Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates

4.18

Intermediate - Advanced
Full Gym
4 days/week

1,402athletes joined

Kristen Dunsmore Intermediate Program

by Kristen Dunsmore

4.23

Intermediate
Full Gym
4 days/week

1,402athletes joined

Deadly Efficient - Train Like The Red Hood

by Paris Demers

4.21

Intermediate - Advanced
Full Gym
4 days/week

1,397athletes joined

Arnold Schwarzenegger Volume Workout - Variation 1

by Arnold Schwarzenegger

4.21

Advanced
Full Gym
6 days/week

1,392athletes joined

Road House Training Plan

by Paris Demers

4.10

Intermediate
Garage Gym
4 days/week

1,330athletes joined

Doom Slayer PPL Program

by Natural Hypertrophy

4.38

Intermediate - Advanced
Full Gym
6 days/week

1,173athletes joined

Bald Swordman

by Bald Omni-Man

4.56

Advanced
Full Gym
4 days/week

1,151athletes joined

ShredSmart Full Body Program

by Radu Antoniu

4.05

Beginner - Intermediate
Full Gym
3 - 4 days/week

1,120athletes joined

Big Like Bane Beginner 10-Week Strength Program

by Paris Demers

4.02

Beginner - Intermediate
Full Gym
3 days/week

1,055athletes joined

Powerlifting Minimum Effective Dose Program

by Dr. Pak

4.17

Beginner - Advanced
Garage Gym
3 days/week

1,048athletes joined

Foundations of Strength

by Team GGR

4.00

Intermediate
At Home
3 days/week

1,034athletes joined

The Dumbbell Stopgap

by r/Fitness

4.05

Beginner - Intermediate
Dumbbell Only
3 days/week

1,022athletes joined

PRO

Athenian Bulk Blueprint

by Josh Brett

4.05

Beginner - Intermediate
Full Gym
4 days/week

1,018athletes joined

Dad Bod To Father Figure

by Adam Pecoraro

3.84

Beginner - Intermediate
Full Gym
4 days/week

993athletes joined

The Baki Maxing Plan

by Paris Demers

4.21

Intermediate - Advanced
Full Gym
5 days/week

984athletes joined

Oldschool Dorian Yates H.I.T Training

by Fazlifts

4.16

Intermediate - Advanced
Full Gym
4 days/week

975athletes joined

Candito 5 Week 10RM Squat Program

by Jonnie Candito

4.39

Intermediate
Garage Gym
2 days/week

965athletes joined

M&S 6 Day Dumbbell Program

by r/Fitness

4.09

Intermediate - Advanced
Dumbbell Only
6 days/week

959athletes joined

PRO

Fullsterkur Strongman Program

by Alex Bromley

4.42

Intermediate
Full Gym
3 - 4 days/week

942athletes joined

Recovering Powerlifters

by Geoffrey Verity Schofield

4.38

Intermediate - Advanced
Full Gym
5 days/week

939athletes joined

Mike Mentzer Heavy Duty Training Program

by Mike Mentzer

4.10

Intermediate - Advanced
Full Gym
3 days/week

880athletes joined

PRO

The Wayjacked Machine

by Geoffrey Verity Schofield

4.40

Beginner - Intermediate
Full Gym
4 days/week

805athletes joined

It All Starts Here

by Aliza Tessler (@liztess)

4.08

Beginner - Intermediate
Full Gym
4 days/week

787athletes joined

PRO

Basement Bodybuilding: PPLPP Program

by Basement Bodybuilding

4.51

Intermediate - Advanced
Full Gym
5 days/week

766athletes joined

Blind Barbell Bench Program

by Quentin Oppenlander

4.14

Intermediate - Advanced
Full Gym
3 days/week

741athletes joined

Fierce 5

by Lift Vault

4.03

Beginner - Intermediate
Full Gym
2 days/week

731athletes joined

PRO

Boostcamp Hybrid Athlete Program

by Bryan Boorstein

4.07

Intermediate - Advanced
Full Gym
6 days/week

721athletes joined

3 Day Beginner Olympic Weightlifting Program

by Glenn Pendlay

4.41

Beginner - Intermediate
Full Gym
3 days/week

693athletes joined

PWRBLD Intermediate Program

by CT Whitney

4.30

Intermediate
Full Gym
4 days/week

661athletes joined

Flex Wheeler Bro Split Hypertrophy

by Flex Wheeler

4.46

Intermediate
Full Gym
6 days/week

647athletes joined

Arnold Schwarzenegger Home Workout

by Arnold Schwarzenegger

4.00

Beginner
At Home
2 - 3 days/week

610athletes joined

Meathook

by Mark Rosenberg

4.14

Intermediate - Advanced
Full Gym
5 days/week

588athletes joined

Athletic Base

by Dr. Ramsey Nijem

4.11

Beginner - Intermediate
At Home
4 days/week

564athletes joined

ShredSmart PPL Full Body Program

by Radu Antoniu

3.87

Intermediate
Full Gym
4 days/week

536athletes joined

Raider 2.0

by Bald Omni-Man

4.58

Intermediate
Full Gym
4 days/week

531athletes joined

PRO

Jacob Oestreicher Hypertrophy Program

by Jacob Oestreicher

4.29

Beginner - Intermediate
Full Gym
5 days/week

521athletes joined

PRO

Jacked Intellectual (5-Day Version)

by Fazlifts

4.30

Intermediate - Advanced
Full Gym
5 days/week

519athletes joined

Transition to Olympic Weightlifting

by Oleksiy Torokhtiy

4.44

Intermediate
Full Gym
3 days/week

502athletes joined

PRO

Old School Size and Strength

by Pete Khatcherian

4.33

Intermediate - Advanced
Full Gym
5 days/week

469athletes joined

Brandon Campbell PRS

by Brandon Campbell

4.19

Intermediate - Advanced
Full Gym
4 days/week

444athletes joined

Beast Slayer: Berserk Method Full Body Program 2.0

by Bald Omni-Man

4.75

Beginner - Advanced
Full Gym
4 days/week

442athletes joined

PRO

The Rippler (GZCL Official)

by Cody Lefever

4.32

Intermediate
Full Gym
4 days/week

415athletes joined

Intermediate Block Periodization Oly Program

by Dr. Kyle Pierce of LSUS Weightlifting

4.33

Intermediate
Full Gym
4 days/week

389athletes joined

Powerlifting Foundation 1

by Morit Summers

3.91

Beginner - Intermediate
Full Gym
3 days/week

368athletes joined

Bruce Lee’s Old School Training Plan

by Paris Demers

4.26

Beginner - Intermediate
Garage Gym
4 days/week

356athletes joined

PRO

PWRBLD Advanced Program

by CT Whitney

4.38

Advanced - Intermediate
Full Gym
5 days/week

331athletes joined

PRO

Captain America - Hybrid Training Program

by Paris Demers

4.12

Intermediate - Advanced
Full Gym
5 days/week

287athletes joined

PRO

Overcoming Gravity

by Steven Low

4.17

Beginner - Advanced
At Home
2 - 4 days/week

248athletes joined

PRO

Jacked Intellectual (4-Day Version)

by Fazlifts

4.42

Intermediate - Advanced
Full Gym
4 days/week

215athletes joined

PRO

SBD101 - Powerbuilding for Students

by Alec Chen

4.10

Beginner - Intermediate
Full Gym
4 - 5 days/week

193athletes joined

PRO

Power Muscle Blast

by Steve Shaw - Massive Iron

4.30

Intermediate - Advanced
Full Gym
4 days/week

192athletes joined

PRO

Cure to Progressive Overload Anxiety

by Basement Bodybuilding

4.36

Intermediate - Advanced
Full Gym
4 days/week

166athletes joined

PRO

Flex Wheeler Super Hypertrophy Program

by Flex Wheeler

4.37

Intermediate - Advanced
Full Gym
6 days/week

161athletes joined

Stronger Miles

by Tiffany Ma

3.86

Beginner - Intermediate
Full Gym
5 days/week

147athletes joined

PRO

100 LBS in 100 Days Deadlift Program

by Matt Vena

4.38

Intermediate - Advanced
Garage Gym
3 days/week

137athletes joined

PRO

Full Body Pump

by Team GGR

3.95

Intermediate
Garage Gym
3 days/week

130athletes joined

PRO

Kristen Dunsmore Beginner Program

by Kristen Dunsmore

4.00

Beginner - Intermediate
Full Gym
4 days/week

126athletes joined

PRO

Arleth's Bodybuilding (5 Day Split)

by Arleth Diaz

4.30

Beginner - Intermediate
Full Gym
5 days/week

116athletes joined

PRO

Pete Rubish Deadlift PR Program

by Pete Rubish

4.13

Intermediate - Advanced
Full Gym
3 days/week

111athletes joined

PRO

LizTess Advanced Powerlifting Program

by Aliza Tessler (@liztess)

4.20

Intermediate - Advanced
Full Gym
4 days/week

104athletes joined

PRO

The Squat Plug Program

by Matt Vena

4.08

Intermediate - Advanced
Garage Gym
3 days/week

99athletes joined

Maconi Modified Pressing Routine

by Dr. Dave Maconi

3.67

Intermediate - Advanced
Garage Gym
4 days/week

81athletes joined

WORKOUT PROGRAMS

Golden Warrior: Adaptive Hypertrophy Program

MASS IMPACT

Fullbodymaxxing

P-Zero Ultra (GZCL 2.0)

APOLLO: Efficient Aesthetic Focused Training

The Sculpt Method

Blind Barbell 12 Week Powerbuilding

nSuns 5/3/1

GZCL Program (GZCLP)

PHUL Workout Program

5/3/1 Boring But Big

Reddit PPL

KONG: Savage Size in 12 Weeks

Alberto Nuñez Upper Lower Program

Bullmastiff

PHAT Workout Program

Reddit's Bodyweight Fitness Recommended Routine

Greg Nuckols Beginner Program

Candito 6 Week Strength Program

Push Pull Legs Upper Lower (PPLUL)

Dumbbell PPL

70s Powerlifter

Raider

5/3/1 for Beginners

Intermediate Bodybuilding Program (by Eric Helms)

Strong Curves: Bootyful Beginnings

RAVAGE

Reddit's Bodyweight Fitness Primer

Beast Slayer - Berserk Method Full Body Program

TSA 9 Week Intermediate Approach

Guts Training Program

RAMPAGE

Phrak's Greyskull LP

4 Day Upper Lower Program

Full Body Powerbuilding Split

Matt Vena Intermediate Powerlifting Program

Jacked and Tan 2.0

Ultimate Hypertrophy Programs: Novice

The Absolute Athlete

5/3/1 Building the Monolith

M&S 5 Day Dumbbell Program

Ultimate Hypertrophy Programs: Intermediate

Functional Strength 101

r/Fitness Basic Beginner Routine (3x5)

Novice Bodybuilding Program (by Eric Helms)

TSA Beginner Approach

Ultimate Hypertrophy Programs: Bridge

Bikini Body

Frankoman's Dumbbell Only Split

Rip And Tear

Mike Tyson Inspired At-Home Training Program

Basement Bodybuilding: Upper Lower Program

Muscle Mommy Manual

Golden Six

Bodybuilding Minimum Effective Dose Program

Rock The Bells

Bryce Lewis Program: Greatest Hits

Train Like Toji Fushiguro

Dragon Fist: ULPPL Hybrid Program

Silver Era Aesthetics Program

Hugh Jackman's Wolverine Training Program

Bradley Barbell's Bench PR

Power Bomb PPL

SuperGains (Superset Program)

Fazlifts Upper Lower

Superman Aesthetics Bodybuilding Program

Goku Training Plan (16-Week At-Home)

Fazlifts Full Body

Basement Bodybuilding: Home Gym Upper Lower

Total Body Sculpt

Dorian Yates High Intensity Training (HIT) Program

Kristen Dunsmore Intermediate Program

Deadly Efficient - Train Like The Red Hood

Arnold Schwarzenegger Volume Workout - Variation 1

Road House Training Plan

Doom Slayer PPL Program

Bald Swordman

ShredSmart Full Body Program

Big Like Bane Beginner 10-Week Strength Program