Training Plans

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 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 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.

Fierce 5 is a three-day full-body plan for beginners built around two alternating workouts. Compared with very minimalist routines, it adds more pulling, arm, calf, and core work. The hitPR version keeps the A/B structure while adapting automatic progression and selected exercises to the app. It offers a full-gym version, a barbell-focused version with dumbbell and bodyweight work, and a dumbbell version.

A hypertrophy-focused plan built around machines and cable stations, without exercises using a free barbell or dumbbells. The 2- and 3-day options are full-body plans for beginners; the 4-day option uses an upper/lower split for intermediate trainees. All weighted exercises use double progression: first increase reps within the assigned range, then increase the load. The 4-day option also uses a Smith machine.

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.

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.

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.

A hypertrophy-focused specialization plan that directs most weekly work toward the chest, back, shoulders and arms. The 4-day variant spreads upper-body training across three sessions, while the 3-day variant uses two; both keep one short lower-body day with deliberately reduced volume. It is designed for lifters with some training experience who want to prioritize the upper body while keeping gym-based leg work lower.

A five-day hypertrophy plan for trainees with resistance-training experience who want to combine an Upper/Lower split with a Push/Pull/Legs structure. The first two sessions emphasize the upper and lower body with heavier compound exercises; Push, Pull and Legs then distribute the remaining weekly work across three shorter sessions. Weighted exercises use double progression, while the two bodyweight exercises progress through repetitions.

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.

u/Metallicdpa’s Reddit PPL combines linear progression on five barbell main lifts with substantial whole-body accessory work. Heavy Push days alternate barbell bench press and barbell overhead press; Pull days alternate barbell deadlift and barbell bent over row, while both Legs days are identical. Full Gym stays close to the published exercise selection, while Free Weights replaces cable and machine movements. This beginner routine requires six weekly sessions and basic competence in the main lifts.

This hitPR version keeps the classic six-day rhythm: chest/back, shoulders/arms, and legs, each trained twice per week. Compared with the Level I program in the book, the exercise selection is substantially modernized and the set volume reduced; at 138 working sets per week, it is still a high-volume plan. Most exercises with added load use double progression. The bodyweight exercises pull-up, hanging leg raise, and walking lunge progress by adding reps.

GZCLP is Cody LeFever's linear full-body program for new lifters. Each session combines a heavy T1, a moderate T2, and a lighter T3 pulling movement; barbell squat, barbell bench press, barbell deadlift, and barbell overhead press rotate between T1 and T2. When base volume is missed, the set and rep scheme changes before the lift is fully reset. The 3-day variants follow the published rotation, while the 4-day variants run the same four workouts as a denser hitPR adaptation.

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 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.

This hitPR version combines a 3/5/1 wave with 5×5 First Set Last and a final Training Max test week. During the first three weeks, barbell overhead press, barbell deadlift, barbell bench press, and barbell squat each have their own training day; the 3s and 5/3/1 weeks use a plus set, while the lighter 5s week does not. Week four reduces training to the main lift and works up to 100% of the current Training Max. The block uses elements from Jim Wendler’s 5/3/1 system, but this four-week combination is a hitPR adaptation.

nSuns LP combines percentage-based main lifts with very high training volume. Each session pairs a nine-set T1 block with an eight-set T2 block and two fixed accessory exercises. The 4-day version centers on barbell bench press, barbell squat and barbell deadlift, while the 5-day version adds a dedicated heavy barbell overhead press day. It suits intermediate trainees with solid technique who can reliably handle four or five longer sessions per week.

German Volume Training is a high-volume hypertrophy block based on the 10-set method popularized by Charles Poliquin. In this hitPR version, you train three sessions per week; each day uses two main exercises for 10×10 followed by two accessory exercises for 3×10–15. Exercise selection and weekly scheduling are partly adapted for hitPR. The core rule remains: use one load across all ten sets and increase it only after completing the full 10×10 target.

This hitPR version keeps the core of Poliquin's Phase 2: 10×6 on two main lifts per session with a starting load around a 12RM. In hitPR, that is set to 78% of Training Max; with a TM equal to 90% of 1RM, this is roughly 70% of 1RM. Unlike Poliquin's sample routine, hitPR uses an adapted exercise selection and runs the block on three fixed training days per week. The plan lasts three weeks; Poliquin's original sequence also included a three-week lower-volume transition phase before starting 10×6.

This hitPR version implements Jonnie Candito’s 6 Week Strength Program as a six-week strength cycle for the barbell squat, barbell bench press, and barbell deadlift. Training frequency drops from five days in Weeks 1–2 to four days in Weeks 3–4 and three days in Weeks 5–6 while volume falls and loading progresses toward heavy 1–4-rep sets. For Week 6, hitPR uses the original optional 1RM-test path; the original percentages of 1RM are converted to a hitPR Training Max set at 90% of 1RM, and freely selectable accessory slots are prefilled with fixed catalog exercises.

This hitPR adaptation follows the 2018 structure of the r/bodyweightfitness Recommended Routine: the same full-body session three times per week, three exercise pairs, and a core triplet. The scheduled exercises are default choices; the exercise notes show optional easier and harder alternatives from the current hitPR catalog that can be selected manually. hitPR progresses reps or hold time on the selected exercise but never changes the exercise automatically. Because hitPR performs each group back-to-back, this version consolidates the original rests into three minutes after each completed pair or core round. The original 5–10 minute warm-up is not scheduled and comes on top of the displayed duration.

A custom full-body hypertrophy plan built around bodyweight exercises and a resistance band. The 2-day version is the lowest-volume entry point, while the 3- and 4-day versions add weekly volume and exercise variety. Automatic progression increases reps or hold time on the currently selected exercise; when a variation becomes too easy or is still too hard, many exercise notes provide a manual ladder to easier or harder catalog exercises. Depending on the variant, sessions take roughly 25–35 minutes.

Glute Builder is a hypertrophy plan for trainees with some lifting experience and a compact home-gym setup. The 4-day variant separates lower- and upper-body training, while the 3-day variant distributes the work across three full-body sessions. Hip extension, hip-hinge work, and unilateral lower-body exercises prioritize the glutes; quad volume stays deliberately lower while the upper body receives moderate supporting work.

A gym-based glute specialization plan. The barbell hip thrust anchors two weekly sessions: a heavy 4 × 6–8 day and a volume-focused 3 × 10–12 day. Squats, hip hinges, unilateral work, cables, and abduction work support the focus. The 3-day version is intermediate; the 4-day version adds a short pump day and is intended for advanced trainees.