Reddit Training Programs Compared: Which Program Fits You?

Search Reddit for a training program and you’ll be overwhelmed: nSuns, GZCLP, Greyskull LP, StrongLifts, Starting Strength, PHUL, PHAT, 5/3/1 — and everyone swears by something different. These programs differ fundamentally in volume, frequency, periodization, and target audience.

This article compares the seven most popular Reddit programs — with a comparison table, evaluation, and a decision tree so you know in 2 minutes which program fits you.

The Big Comparison Table

Rating: How well does the program structure align with current training science (volume, frequency, periodization, exercise selection).

What Science Says About Good Programming

Before we evaluate each program, the key criteria from current research:

Volume: 10-20 Sets Per Muscle Group Per Week

10-20 sets per muscle group per week is the sweet spot for hypertrophy. Less works (especially for beginners), more yields diminishing returns. Programs should land in this range — not substantially below (Starting Strength) and not uncontrollably above (nSuns without planning).

Frequency: 2×/Week Per Muscle Group

2× per week per muscle group is substantially better than 1×. Programs that train each movement at least 2×/week have a structural advantage.

Periodization: Variation Beats Monotony

Daily Undulating Periodization (DUP) — varying intensity across the week — is superior to linear periodization (+28.8% vs. +14.4% strength gains). Programs with built-in variation (GZCLP, PHUL, PHAT) have an advantage over monotonous systems (StrongLifts: always 5×5).

Autoregulation: Adapting to Daily Readiness

RPE-based training allows better adaptation to individual recovery. AMRAP sets (nSuns, Greyskull) are a simple form of autoregulation — better than rigid sets without feedback.

The Programs in Detail

Greyskull LP — The Smart 3-Day Entry Point

For whom: Complete beginners with 3 days/week.

Greyskull LP (Phrak variant) is the structurally smartest 3-day plan for beginners:

• AMRAP on the last set — automatic autoregulation and volume adjustment
• Upper body before lower body — prioritizes the most common weak points
• Pulling every session — chin-ups or barbell rows, unlike StrongLifts
• 10% reset instead of deload — quick recovery with AMRAP catch-up

Strengths: Simple, efficient, intelligent reset system. Weaknesses: Only 3 days, no T3 accessories, limited leg work.

GZCLP — The Well-Structured Beginner Program

For whom: Beginners with 4 days/week who want a well-designed system.

GZCLP is the gold standard among beginner programs:

• Tier System (T1/T2/T3) — heavy, moderate, light. Covers the entire strength-hypertrophy spectrum
• Multi-Stage Failure — 5×3 → 6×2 → 10×1 → reset. Three attempts instead of one, a form of built-in periodization
• 2×/week per lift — once as T1 (heavy), once as T2 (moderate)
• T3 accessories — closes the gaps that pure compound programs leave open

Strengths: Most scientifically grounded, T3 for balance, Multi-Stage for periodization. Weaknesses: Needs 4 days, no AMRAP (less autoregulation than Greyskull).

StrongLifts 5×5 — The Problematic Classic

For whom: Honestly — for no one, when better alternatives exist.

StrongLifts 5×5 was the standard recommendation for years, but was removed from the Reddit Fitness Wiki in 2019:

• 150 squat reps vs. 15 deadlift reps/week — absurd imbalance
• No pulling — no rows, no pull-ups in the base program
• Only 4-7 upper body sets/week — below the Minimum Effective Volume
• No autoregulation — no AMRAP, no RPE, no feedback

Strengths: Extremely simple to understand. Weaknesses: Unbalanced volume, missing accessory work, no periodization. Greyskull LP or GZCLP are better in every way.

Starting Strength — Dogma Over Evidence

For whom: Those primarily interested in the low-bar squat and Valsalva technique.

Starting Strength has similar problems to StrongLifts, plus a dogmatic approach:

• Power Cleans instead of Rows — technically demanding for beginners, questionable added value
• Low-bar squat as the only correct variation — not supported by research
• Even less upper body volume than StrongLifts
• GOMAD recommendation — “Gallon of Milk a Day”: >1.6 g/kg protein provides no additional hypertrophy, the rest becomes fat

Strengths: The book explains biomechanics well. Weaknesses: Outdated recommendations, dogmatic approach, unbalanced programming.

nSuns 5/3/1 LP — The Volume Machine

For whom: Late beginners (4-9 months LP), who can handle more volume and invest 90+ minutes per session.

nSuns is 5/3/1 on steroids:

• 17 sets per session for T1 + T2 — enormous compound volume
• AMRAP sets every session — strong autoregulation
• Linear progression on Wendler’s wave structure — 4/5/6-day variants
• Self-selected accessories — freedom, but also responsibility

Strengths: Fastest strength gains through volume, flexible day variants, AMRAP. Weaknesses: 90-120 min/session, no built-in volume management, high injury risk with poor recovery.

PHUL — DUP for Intermediates

For whom: Intermediate trainees (6+ months), wanting strength and hypertrophy on 4 days.

PHUL uses Daily Undulating Periodization:

• Power days (Monday/Tuesday) — heavy, 3-5 reps
• Hypertrophy days (Thursday/Friday) — moderate, 8-12 reps
• Upper/Lower split — 2× frequency per muscle group
• DUP automatically built in — different rep ranges across the week

Strengths: Good balance of strength and hypertrophy, moderate session duration. Weaknesses: No autoregulation, no built-in progression scheme, requires more training experience for weight selection.

PHAT — The Ambitious DUP System

For whom: Advanced intermediates (12+ months), who can invest 5 days.

PHAT extends PHUL with speed work:

• 5 days: 2 Power + 3 Hypertrophy
• Speed sets on hypertrophy days — explosive reps at 65-70% for power development
• Higher total volume than PHUL — more isolation, more accessories
• DUP across power and speed days — broader stimulus spectrum

Strengths: Speed training demonstrably improves strength development. Broadest adaptation spectrum of all programs here. Weaknesses: 5 days/week, high recovery demands, only for trainees who respond well to volume.

The Decision Tree

Don’t know where to start? Answer these questions:

How many days can you train per week?

3 days → Greyskull LP

• Simple, efficient, AMRAP for autoregulation

4 days, beginner → GZCLP

• The scientifically best beginner program

4 days, intermediate → PHUL

• DUP-based, strength + hypertrophy

4-6 days, LP maxed out, lots of time → nSuns

• Maximum volume for fast strength progression

5 days, intermediate+ → PHAT

• DUP + Speed, broadest adaptation spectrum

“I want to do Starting Strength or StrongLifts” → Read the comparison first

• There are better options. Really.

Typical Program Progression Over Time

Month 0-3:     Greyskull LP (3 days) or GZCLP (4 days)
Month 3-9:     Continue GZCLP or → nSuns (if volume-tolerant)
Month 9-18:    PHUL (4 days) or PHAT (5 days) or 5/3/1
Month 18+:     5/3/1 BBB, PHAT, or individualized DUP program

Frequency and Volume Compared

Sets Per Muscle Group Per Week (Estimated)

*Indirect through chin-ups/rows. Green = optimal (10-20), Red = below MEV.

StrongLifts’ problem becomes obvious here: 0 direct back sets, 0 biceps sets — that’s not “minimalist,” that’s incomplete.

Why the Reddit Wiki Removed StrongLifts & Starting Strength

In 2019, the r/Fitness Wiki removed both programs from the recommended list. The reasons align with training science:

1. Unbalanced volume — squat dominance at the expense of upper body and posterior chain
2. No autoregulation — no feedback mechanism for individual recovery
3. Missing accessory work — back, biceps, rear delts are systematically neglected
4. Outdated deload method — immediate reset instead of multi-stage (like GZCLP) or AMRAP-based (like Greyskull)
5. Dogmatic community — especially Starting Strength: low-bar as the only squat, GOMAD, anti-accessory stance

The Wiki instead recommends: GZCLP, 5/3/1 for Beginners, or the Basic Beginner Routine — all with better volume distribution and autoregulation.

What All Good Programs Have in Common

Regardless of the specific program — the principles are consistent:

1. Progressive overload — systematic increase over time
2. Sufficient volume — 10-20 sets/muscle group/week
3. At least 2× frequency — per muscle group per week
4. Compound focus — squats, deadlifts, bench press, overhead press, rows
5. Some form of autoregulation — AMRAP, RPE, or multi-stage
6. Planned deloads — not just when everything stalls

StrongLifts and Starting Strength fulfill point 1, partially 4, and fail the rest. GZCLP, Greyskull, PHUL, and PHAT fulfill all six.

How hitPR Makes the Choice Easier

Every program in this comparison is available as a ready-made plan in the hitPR catalog — with the correct progression rules:

• Greyskull LP: 3×5+ AMRAP, linear progression, deload after 2 failures
• GZCLP: T1/T2/T3 with schema chain (5×3+ → 6×2 → 10×1 → reset), AMRAP on T1 and T3
• Reddit PPL: Linear progression on compounds (AMRAP last set), double progression on accessories, supersets for arms
• nSuns: 5/3/1-based with AMRAP, 17 sets T1+T2 per session, 4- to 6-day variants
• PHUL: Power days with 3-5 reps and up to 5 minutes rest on squat/deadlift, hypertrophy days with 8-12 reps — all double progression

Pick a plan, enter your starting weights — hitPR applies the progression after every workout automatically. The Muscle Heatmap shows whether your chosen program covers all muscle groups.

Conclusion

Program choice matters less than most think — consistency, volume, and progressive overload determine progress, not the program’s name. But some programs make it easier than others.

For beginners: GZCLP (4 days) or Greyskull LP (3 days). Both are structurally superior to StrongLifts and Starting Strength.

For intermediates: PHUL (4 days) or PHAT (5 days). DUP-based, evidence-founded, sufficient volume.

For volume junkies: nSuns — but only with good recovery management.

For long-term progression: 5/3/1 — the program that works the longest once LP is maxed out.

Pick a program that fits your schedule and run it consistently for 8-12 weeks. That’s worth more than the “perfect” program choice.

References

• Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. Sports Medicine, 46(11):1689-1697.
• Schoenfeld BJ, Ogborn D, Krieger JW (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sciences, 35(11):1073-1082.
• Rhea MR et al. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. JSCR, 16(2):250-255.
• Helms ER et al. (2016). Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. S&C Journal, 38(4):42-49.
• Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med, 52(6):376-384.
• Newton RU, Kraemer WJ (1994). Developing Explosive Muscular Power: Implications for a Mixed Methods Training Strategy. S&C Journal, 16(5):20-31.
• Wretenberg P, Feng Y, Arborelius UP (1996). High- and low-bar squatting techniques during weight-training. Med Sci Sports Exerc, 28(2):218-224.
• Schoenfeld BJ et al. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, 9(2):32.