Training Plans

A full-body plan for two training days a week. Each session covers all relevant muscle groups. The two sessions differ in focus — Workout A is squat- and bench-focused, Workout B shifts to hinge and incline. Available in two equipment variants: Machines (easier entry, less load on the lower back) or Free Weight (barbell compounds). Recommended timeframe 4–8 months, then graduate to 'Full Body 3-Day' for more frequency or 'Upper/Lower 4-Day' with four available training days.

The standard barbell entry program from the r/Fitness community, derived from Phrak's Greyskull LP. Two workouts alternate in an A/B pattern and cover all important movement patterns with six basic exercises. On every successful session the weight goes up — upper-body exercises in small jumps, lower-body in bigger ones. Recommended timeframe 8–12 weeks, then graduate to 'Full Body (Fierce 5)' for more volume or directly to 'Reddit PPL' with more available training days.

A full-body plan for three training days a week, executable with only dumbbells and optionally a bench — no rack, no barbell. The same workout three times a week: repetition solidifies the movements faster than any A/B rotation. Available in two workout lengths — Compact (5 exercises) or Standard (8 exercises). Recommended timeframe 4–6 months, then graduate to 'Full Body 3-Day' or 'Full Body 2-Day' depending on available training days.

A barbell full-body plan for beginners by davisj3537 (Bodybuilding.com, 2014). Two workouts alternate across three training days. Unlike the typical beginner plan, Fierce 5 includes accessory exercises for rear delts, arms, calves, and abs from day one — strength building and balanced muscle development in parallel. Available in three equipment variants: Studio, barbell + pull-up bar only, or home training with dumbbells. Recommended timeframe 4–6 months, then graduate to 'Reddit PPL' for more volume or 'Upper / Lower' for targeted hypertrophy.

A pure machines plan without barbell or dumbbells. Available in three frequency variants — 2-day full body for returning trainees, 3-day full body as the standard, and 4-day upper/lower for the intermediate level. Guided movements enable the entry and training without a training partner. Core and lower back get less loaded on machines than on exercises like deadlift — for maximum hypertrophy of the hamstrings and lower back, graduating to a free-weight plan is recommended medium-term.

A full-body plan for three training days a week with A/B rotation across two weeks. Workouts A and B both hit all muscle groups but with different exercises — stimulus variation without splitting up. Over two weeks each muscle gets hit 1.5× per week, much more than in a 2-day plan. Available in two equipment variants: Machines or Free Weight. Recommended timeframe 6–12 months, then graduate to 'Upper/Lower 4-Day' with four available training days.

An Upper/Lower split for four training days a week. Each muscle gets trained twice per week — once with bench and squat focus, once with incline and hinge/glute focus. Available in two equipment variants: Studio (barbell, cables, machines) or Dumbbells (home training with bench and pull-up bar). Recommended timeframe 8–14 months, then graduate to 'Upper/Lower/Push/Pull/Legs 5-Day' with five available training days or 'Reddit PPL 6-Day' for pure hypertrophy volume.

PHUL pairs two power days with two hypertrophy days in an upper/lower rotation. Power days prioritize compound lifts at low reps for strength, hypertrophy days use moderate-to-high reps to build muscle. A community staple, available here with both gym and home-gym variants.

A hypertrophy split that emphasizes the upper body — chest, back, shoulders and arms get the bulk of the volume, while the legs are held with one short maintenance day. In two variants (3 or 4 days). Ideal if your legs already get worked through running, cycling or your sport and you want to grow up top.

A hybrid split for five training days a week. The week starts with two heavy days (upper, lower) at low reps, followed by three volume days (push, pull, legs) at higher reps. Each muscle gets hit twice per week — once heavy for strength, once with volume for hypertrophy. Recommended timeframe 12+ months, then graduate to 'Reddit PPL 6-Day' with six available training days and a pure hypertrophy focus.

A six-day-per-week expansion of the PHUL (Power Hypertrophy Upper Lower) approach. Two power days hammer the main lifts at low reps with long rest, building raw strength. Four hypertrophy days use higher reps with shorter rest to drive muscle growth.

The well-known Reddit PPL by u/Metallicadpa — a Push/Pull/Legs program for six training days a week with linear progression. Each muscle gets hit twice per week. Each session contains one heavy main lift with 5×5 plus an AMRAP set, followed by volume work for hypertrophy. Bench press and overhead press alternate between Push A and Push B, deadlift and barbell row similarly between Pull A and Pull B. Recommended timeframe 6–12 months, then graduate to an advanced plan of choice.

The Arnold Split spreads training across six sessions per week, pairing chest with back, shoulders with arms, and legs on their own day — each group trained twice weekly, abs in every session. Because chest and back share a day, the arms are trained fresh the next day without pre-fatigue. The plan suits lifters with some experience and time for six sessions per week.

Cody LeFever's beginner-friendly variant of the GZCL method, popularized on r/Fitness. Each session uses a three-tier structure: a heavy compound, a moderate secondary lift, and lighter accessory work. When reps stall, the set/rep scheme shifts before the weight drops — extending progress longer than a simple linear program. A common next step after programs like Barbell Starter or Fierce 5.

A three-day program for the transition out of linear progression. Each session covers two of the four main lifts, each on a three-week wave with ascending percentages. The final set each week is an AMRAP set — as many reps as possible. This is followed by 5×5 back-off sets at the opening weight and three assistance exercises. The Training Max increases automatically at the end of each cycle. Plan on two or three cycles, then switch to Wave Periodization 4-Day (Realization) for the TM test — or to Wave Periodization 4-Day (Volume) if muscle gain becomes the priority.

A four-day program with high training volume for muscle gain alongside continued strength gains. One of the four main lifts per training day with a three-week wave and an AMRAP set at the end, followed by 5×10 of the same lift at 50% of the Training Max as volume work. Three assistance exercises finish each session. The Training Max increases automatically at the end of each cycle. Plan on two cycles, then switch to Wave Periodization 4-Day (Realization) for the TM test — and then go back to a buildup cycle.

A realization cycle that follows a buildup cycle and tests the Training Max. Three working weeks follow the classic 5/3/1 wave structure with an AMRAP set at the end and 5×5 back-off sets. Week four is the test week — you work up step by step to your current Training Max and perform a final AMRAP set there. The rep count decides whether the TM holds, rises, or gets lowered for the next cycle. Four days per week, one main lift per day. Not meant as a standalone plan — after this you return to a buildup cycle with the verified value.

A linear strength program built on the training-max principle with high volume per session. Each day pairs one heavy main lift with a supporting second lift and short accessory work. The bench press is trained twice per week. Suited to late beginners through intermediates with solid technique in the main barbell lifts.

Classic German Volume Training following Charles Poliquin: one antagonist pairing per session, ten sets of ten reps each. The main lifts start at around 60% of 1RM. Once all ten sets of ten reps are completed cleanly, the load rises automatically for the next session. Three sessions per week, typically Monday, Wednesday, and Friday. Recommended block length is six weeks — followed by Phase 2 (10×6 wave) or a return to a conventional plan for consolidation.

Follow-up phase to classic German Volume Training. Same antagonist structure and exercise selection as Phase 1, but with higher loads and lower reps. The main lifts keep ten sets while reps drop across two consecutive three-week waves from six to four, with load rising by around 2.5% per weekly step. Three sessions per week, typically Monday, Wednesday, and Friday. Prerequisite: Phase 1 (10×10) successfully completed.

A periodized six-week cycle for new bests in the squat, bench press and deadlift. The first two weeks build a base with higher volume, weeks three and four get heavier and more specific, and week five brings heavy singles near the max. Week six is the test week: one true 1RM per lift across three days, nothing else — the results set the new Training Max (TM). The main lifts run off percentages of the TM, assistance and optional work at fixed reps. If the minimum reps aren't reached, lower the affected lift's TM by 2.5% in the settings and keep training normally. Anyone skipping week six projects the new max from the week-five single instead (test weight ×1.03 for two, ×1.06 for three, ×1.09 for four reps) — or takes a calm deload week. The TM also rises automatically at cycle end.

The r/bodyweightfitness community's most popular beginner program, built around push/pull supersets and a progression ladder for every exercise. When you can do 3×8 with clean form, you move to a harder variation rather than adding weight. Core work (anti-extension, anti-rotation, posterior chain) closes each session. No gym required — a pull-up bar, parallel bars or sturdy chairs for dips, a low bar or rings for rows, and a resistance band.

A bodyweight full-body plan for muscle growth, in three variants (2, 3, or 4 days) — pick by the time you have, the volume scales with it. Progression runs through reps and harder exercise variations instead of added weight, so the same plan carries you from beginner to advanced. All you need is a pull-up bar and a band.

A plan with a clear focus on the glutes, available as a 3-day full-body variant or a 4-day upper/lower variant. Barbell hip thrust and Romanian deadlift form the core of the glute work, without letting the rest of the body fall behind — chest, back, and shoulders are fully trained every week. The plan works as a long-term foundation as long as the weights keep climbing. Those who later want more balanced training switch to 'Upper/Lower 4-Day'.

A specialization plan for targeted glute building with the barbell hip thrust as the central exercise. Each main session contains three movements — hip thrust, squat, and hinge — hitting the glutes from different angles. Available in two variants: 3-day (intermediate) or 4-day with an additional pump day (advanced). Recommended timeframe 8–12 weeks as a specialization block, then graduate back to 'Upper/Lower 4-Day' or another balanced plan.