Top 10 Workout Programs to Build Muscle and Strength in the New Year
Written by the Boostcamp staff
Start the New Year off with the best possible workout program
Happy New Year! Are you ready to kickstart your fitness journey and build muscle and strength in 2025? Whether you're a beginner or an advanced lifter, these top 10 workout programs are designed to help you achieve your goals efficiently and effectively. Read on to discover Boostcamp’s top picks for the best programs ranked by experience level and packed with the essential details you need to choose the perfect fit for your goals.
Top 10 Workout Programs for Muscle and Strength in the New Year
10. Functional Strength 101
If you're new to strength training, Functional Strength 101 is the ideal starting point. Created by coach Justina Ercole, this 8-week program focuses on teaching the basics of functional movement patterns. By training 3 days per week, you'll build a strong foundation in the gym and improve your overall fitness. The program emphasizes form and technique, making it perfect for beginners.
9. SuperGains
Looking for quick but effective workouts? SuperGains is an 8-week superset-based program that targets massive upper body development. With only 3 gym sessions per week, each lasting just 45 minutes, this plan maximizes your time while delivering noticeable results. It's an excellent choice for those focused on building muscle efficiently.
8. Mike Tyson At-Home Program
Train like a champ without leaving your home! The Mike Tyson At-Home Program offers flexibility with 3 to 4 workouts per week. Over 8 weeks, you'll tackle quick and efficient circuits and timed exercises using minimal equipment. This program is ideal for busy individuals who want to build strength and endurance without going to the gym.
7. Dad Bod To Father Figure
Say goodbye to the dad bod with this 16-week transformation program. Designed for beginner and novice lifters, this 4-day-per-week plan combines fat loss and muscle-building strategies, to get rid of the infamous dad bod. Created by a leading fat-loss coach, the program is tailored to help you achieve a leaner, stronger physique while improving overall health.
6. Alberto Núñez Upper-Lower Split
This 15-week program is perfect for lifters who want a balanced approach to training. The Alberto Nunez upper-lower split structure allows you to train 4 days per week with customizable variations to focus on specific muscle groups. Whether your goal is strength, hypertrophy, or overall fitness, this program has you covered.
5. Kristen Dunsmore Beginner Program
Newer lifters will thrive with this 12-week beginner program by Kristen Dunsmore. Training 4 days per week, you'll combine essential strength-building exercises like squats, bench presses, and deadlifts with structured cardio workouts. This program is great for those looking to build a strong foundation while enhancing cardiovascular fitness.
4. Dragon Fist: ULPPL Hybrid Program
Dragon Fist is a 5-day-per-week, 12-week program that blends strength, hypertrophy, and endurance training. Each workout is just 1 hour long, making it an efficient choice for busy individuals. By the end of the program, you'll be bigger, stronger, and faster, with noticeable improvements in overall athleticism.
3. Bryce Lewis Program: Greatest Hits
Intermediate powerlifters will appreciate the focused structure of Bryce Lewis' 9-week program. Training 5 days per week, you'll work to increase your squat, bench press, and deadlift. A beginner-friendly TSA program is also available for those new to powerlifting. This program is designed to help you break through plateaus and achieve new personal records.
2. Hybrid Athlete Program
For those who want to excel in both strength and endurance, the Hybrid Athlete Program is the ultimate challenge. Over 11 weeks, you'll train 6 days per week, including 3 lifting days and cardio-focused sessions. This program blends bodybuilding and cardio to help you achieve a balanced, elite-level physique.
1. MASS IMPACT
Ranked as the best program for building muscle and strength, MASS IMPACT is a 12-week PPLPL (Push, Pull, Legs) program designed to transform your physique. Training 5 days per week, you'll focus on developing massive shoulders, chest, back, and arms. This program is a fast track to looking jacked and achieving peak strength and aesthetics.
More Workout Programs
If these programs are not interesting enough for you, be sure to check out Boostcamp where you can choose from over 50 free science based programs, all written by highly experienced coaches.
And if a pre-written program is not your style, use Boostcamp’s Program Creator to create your own custom program and track your progress the whole way!
Wrap Up
No matter your current fitness level, these top 10 programs offer a clear and effective path to building muscle and strength in the New Year. Take your pick based on your goals and schedule, and start your transformation journey today! For more workout tips and fitness advice, stay tuned to our blog and subscribe to our newsletter!
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