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A two-day full-body plan for beginners and returning trainees who want to train the whole body with two sessions per week. Sessions A and B use different emphases and distribute lower-body, pressing, pulling, and accessory work across the week. The Machines variant uses cables and machines; the Free Weights variant combines barbells, dumbbells, cables, bodyweight, and weighted exercises.

A hypertrophy-focused full-body plan for three training days per week. Workouts A and B rotate continuously as A/B/A in week 1 and B/A/B in week 2, distributing weekly volume across two different full-body sessions. The Machine variant uses cables, machines, and one bodyweight exercise, while the Free Weight variant uses barbells, dumbbells, and supplementary bodyweight exercises. Most loaded exercises use double progression, while the remaining bodyweight exercises progress their repetition targets.

This hitPR version implements Jim Wendler’s 5/3/1 for Beginners as a three-day full-body program. Each session contains two main lifts using the classic three-week wave followed by 5×5 First Set Last. After that, you complete 50 total reps each of one fixed push, pull, and single-leg/core exercise. Unlike the original, hitPR preselects the assistance exercises and increases the Training Max automatically at the end of each cycle.

This six-day version expands Brandon Campbell’s PHUL routine published in 2013. The first four sessions retain the familiar Upper Power, Lower Power, Upper Hypertrophy, and Lower Hypertrophy structure, while a second upper/lower hypertrophy pair increases training frequency and weekly volume. The additional six-day structure and automatic progression rules are hitPR adaptations, not part of the verified original template.

A short introduction to barbell training for complete beginners: two full-body workouts alternate, with three exercises per session. This simplified hitPR version uses fixed rep targets and consistent weight increments. It follows the structure of the strength-training portion of the r/Fitness Basic Beginner Routine while deliberately adapting its progression.

A four-day upper/lower plan for trainees with some lifting experience who want to distribute hypertrophy work across four weekly sessions. Upper 1 and Upper 2 combine horizontal and vertical pressing and pulling; Lower 1 and Lower 2 use different emphases across squat-dominant, hinge-dominant, and unilateral work. The Full Gym variant uses barbells, dumbbells, cables, machines, and bodyweight exercises; the Dumbbells variant requires dumbbells, a bench, and a pull-up bar.

This hitPR version implements Jim Wendler’s Boring But Big as a four-day 5/3/1 volume block. In each session, the classic three-week wave with a plus set is followed by 5×10 of the same main lift at 50% of the Training Max. Three fixed assistance exercises for 3×10 each finish the session. The block covers two cycles, and hitPR increases the Training Max automatically after each cycle.

A straightforward full-body plan for three training days per week, using the same session each day. You need dumbbells and a stable bench. Compact contains five core exercises; Standard adds work for the side delts, abs, and calves. Every dumbbell exercise uses double progression.

PHUL is Brandon Campbell’s four-day upper/lower routine for strength and muscle gain. Upper and lower body are each trained once with heavier work and once with higher-rep volume. The Full Gym variant stays close to the exercise selection and rep ranges published in 2013; the Free Weights variant replaces cable and machine movements with catalog-available barbell, dumbbell, and bodyweight alternatives.