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GZCL Jacked & Tan 2.0
Intermediate
A 14-week hypertrophy block from Cody LeFever. High volume T1/T2/T3 structure with AMRAP sets.
14w 4d/wk 16 exercises
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Shared by the community
Community Programs
Programs created by lifters, for lifters. Clone any plan and make it your own.
8 community programs
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Powerbuilding Upper/Lower Split
Intermediate
4-day upper/lower split combining strength and hypertrophy. Best of both worlds.
10w 4d/wk 21 exercises
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Texas Method
Intermediate
Classic weekly periodization for post-novice lifters. Volume Monday, recovery Wednesday, intensity Friday.
8w 3d/wk 12 exercises
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Squat Every Day (Bulgarian Lite)
Advanced
Daily max squatting with autoregulated intensity. Not for the faint of heart.
6w 6d/wk 20 exercises
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nSuns 5/3/1 LP — 5-Day
Intermediate
High-volume linear progression based on 5/3/1. 9 sets primary + 8 sets secondary compound per day.
12w 5d/wk 20 exercises
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Reddit PPL (Metallicadpa's)
Beginner
The most popular beginner-intermediate Push/Pull/Legs split on Reddit. 6 days a week with linear progression.
8w 6d/wk 30 exercises
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Full Body 3x — Minimalist Strength
Beginner
3 days per week, full body, compound-focused. Perfect for busy lifters or beginners.
8w 3d/wk 9 exercises
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Bench Press Specialization (8wk)
Advanced
Bring up your bench with 4x/week pressing frequency. Heavy singles, volume work, close-grip, and speed.
8w 4d/wk 14 exercises