Your training starts here
Find a program. Make it yours.
Choose your experience level, find a schedule that fits, and choose starting weights with guidance in your first workout.
Need help choosing?
Match a general plan to your experience and available days.
16 programs
General strength plans
Start with a plan covering several main movements.
Greyskull LP
Newer lifters who want a small exercise list and can judge when to stop an AMRAP set.
- Weekly schedule
- 3 days
- Program length
- 12 weeks
Ivysaur 4-4-8
Lifters comfortable with the basic lifts who want rows, chin-ups and alternating heavy/volume work.
- Weekly schedule
- 3 days
- Program length
- 12 weeks
Starting Strength
Newer lifters who want a short list of barbell movements and can learn the power clean.
- Weekly schedule
- 3 days
- Program length
- 6 weeks
StrongLifts 5x5
Newer lifters who prefer repeated sets of five and a simple alternating routine.
- Weekly schedule
- 3 days
- Program length
- 12 weeks
5/3/1 Basic
Lifters who want a main-lift framework with changing rep targets and a planned lighter week.
- Weekly schedule
- 4 days
- Program length
- 4 weeks
PHUL (Power Hypertrophy Upper Lower)
Lifters who want lower-rep and higher-rep sessions and can choose appropriate working loads.
- Weekly schedule
- 4 days
- Program length
- 12 weeks
Lilliebridge Method (12-Week)
Inspecting a simplified squat, bench and deadlift template, with its limitations understood.
Adapted template: review the limitations before choosing.
- Weekly schedule
- 3 days
- Program length
- 12 weeks
Sheiko #29 (Simplified)
Inspecting a simplified multi-block squat, bench and deadlift routine.
Adapted template: review the limitations before choosing.
- Weekly schedule
- 3 days
- Program length
- 4 weeks
Candito 6-Week Strength (Simplified)
Inspecting a simplified upper/lower example; use Candito’s original materials for his full program.
Adapted template: review the limitations before choosing.
- Weekly schedule
- 4 days
- Program length
- 6 weeks
Building the Monolith (Minimalist + Progression)
Inspecting the supplied main-lift example; consult Wendler’s original for Building the Monolith.
Adapted template: review the limitations before choosing.
- Weekly schedule
- 3 days
- Program length
- 6 weeks
Westside Conjugate (12-Week)
Experienced lifters familiar with exercise variations, speed work and judging heavy attempts.
- Weekly schedule
- 4 days
- Program length
- 12 weeks
nSuns 5-Day LP
Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.
- Weekly schedule
- 5 days
- Program length
- 12 weeks
Juggernaut Method
Inspecting an example of changing rep waves; use the creator’s material for the complete method.
Adapted template: review the limitations before choosing.
- Weekly schedule
- 4 days
- Program length
- 16 weeks
Specialization cycles
Focused work for a specific lift. These cycles are not complete whole-body plans.
Hatch Squat Program
Experienced squatters deliberately prioritizing both back and front squats.
- Weekly schedule
- 2 days
- Program length
- 12 weeks
Smolov Jr.
Experienced bench pressers intentionally choosing a short, frequent bench block.
- Weekly schedule
- 4 days
- Program length
- 3 weeks
Smolov Squat Cycle
Very experienced squatters deliberately choosing a demanding squat-only cycle.
- Weekly schedule
- 4 days
- Program length
- 13 weeks