Community Programs
Programs created by lifters, for lifters. Clone any plan and make it your own.
50 community programs
nSuns 5/3/1 LP — 5-Day
High-volume linear progression based on 5/3/1. 9 sets primary + 8 sets secondary compound per day.
Reddit PPL (Metallicadpa's)
The most popular beginner-intermediate Push/Pull/Legs split on Reddit. 6 days a week with linear progression.
Full Body 3x — Minimalist Strength
3 days per week, full body, compound-focused. Perfect for busy lifters or beginners.
GZCL Jacked & Tan 2.0
A 12-week hypertrophy block from Cody LeFever. High volume T1/T2/T3 structure with AMRAP sets.
Powerbuilding Upper/Lower Split
4-day upper/lower split combining strength and hypertrophy. Best of both worlds.
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Texas Method
Classic weekly periodization for post-novice lifters. Volume Monday, recovery Wednesday, intensity Friday.
Bench Press Specialization (8wk)
Bring up your bench with 4x/week pressing frequency. Heavy singles, volume work, close-grip, and speed.
Squat Every Day (Bulgarian Lite)
Daily max squatting with autoregulated intensity. Not for the faint of heart.
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