Programs that work,
explained day by day.
A program is a split plus rules: which lifts on which days, how many sets and reps, and exactly when to add weight. These are the programs lifters actually run, explained in plain words with every day laid out and a link to each creator’s original.
Pick by your level first, then by the days you can train every week. A beginner program run properly beats an advanced program run half-heartedly.
| Program | Level | Days | Goal |
|---|---|---|---|
| 3×5 novice LP | Beginner | 3 days | Strength |
| StrongLifts 5×5 | Beginner | 3 days | Strength |
| Greyskull LP | Beginner | 3 days | Strength and size |
| GZCLP | Beginner | 3–4 days | Strength and size |
| Reddit PPL | Beginner | 6 days | Strength and size |
| Full body beginner | Beginner | 3 days | General fitness |
| Home dumbbells | Beginner | 3–4 days | General fitness |
| Bodyweight RR | Beginner | 3 days | General fitness |
| 5/3/1 for Beginners | Beginner | 3 days | Strength and size |
| 5/3/1 BBB | Intermediate | 4 days | Strength and size |
| nSuns 5/3/1 LP | Intermediate | 4–5 days | Strength |
| Madcow 5×5 | Intermediate | 3 days | Strength |
| Texas Method | Intermediate | 3 days | Strength |
| PHUL | Intermediate | 4 days | Strength and size |
| PHAT | Advanced | 5 days | Strength and size |
| Smolov Jr | Advanced | 4 days | Strength |
| PPL hypertrophy | Intermediate | 6 days | Muscle |
| Upper/lower 4-day | Intermediate | 4 days | Strength and size |
Beginner programs
- 3×5 novice linear progression 3 days — The 3×5 novice linear progression made famous by Starting Strength: two alternating workouts, squat every session, and weight added every time you train. Schedule, rules and when to move on.
- StrongLifts 5×5 3 days — How StrongLifts 5×5 works: two alternating workouts of squat, bench, row, press and deadlift, 5 lb added every session, and the three-strikes deload rule.
- Greyskull LP 3 days — How Greyskull LP works: a beginner barbell program with a rep-out last set on each lift, a 10% reset when you fall short, and more arm and back work than other linear programs.
- GZCLP 3–4 days — How GZCLP works: four workouts built from heavy T1 sets, volume T2 sets and high-rep T3 accessories, with clear stage changes when you miss reps. The best-loved beginner program on Reddit.
- Reddit PPL (Metallicadpa’s beginner PPL) 6 days — The famous r/Fitness beginner PPL by Metallicadpa: six days a week, linear progression on the main lifts, double progression on accessories. Every day, the progression and the deload rule.
- 3-day full body beginner program 3 days — A simple 3-day full body gym program for beginners: three rotating sessions with machines and free weights, sets and reps, how to progress, and when to move on.
- Home dumbbell program 3–4 days — A complete home workout program using only dumbbells (and a bench if you have one): upper and lower days with sets and reps, how to progress with fixed weights, and what to do when they get light.
- Bodyweight Recommended Routine 3 days — An overview of the r/bodyweightfitness Recommended Routine: three full-body sessions a week, paired exercise progressions and a core triplet. What it is, who it suits and where to find the full routine.
- 5/3/1 for Beginners 3 days — How 5/3/1 for Beginners works: three full-body days, two main lifts a session on 5/3/1 waves, First Set Last volume and simple assistance work. Training max, cycles and progression explained.
Intermediate programs
- 5/3/1 Boring But Big 4 days — How 5/3/1 Boring But Big works: four days a week, one main lift a day on 5/3/1 waves, then five sets of ten for size. Percentages, progression and how to run it.
- nSuns 5/3/1 LP 4–5 days — How nSuns 5/3/1 LP works: nine-set T1 waves with an AMRAP, eight-set T2 lifts, and a weekly training max increase based on your 1+ set. The 4-day and 5-day schedules.
- Madcow 5×5 3 days — How Madcow 5×5 works: ramping sets of five on Monday, a light Wednesday, and a new triple on Friday, with weight added weekly. Every day’s lifts and how to set your weights.
- Texas Method 3 days — How the Texas Method works: 5×5 at 90% on Monday, a light Wednesday, and a new 5-rep record on Friday. The classic intermediate strength program after Starting Strength.
- PHUL (Power Hypertrophy Upper Lower) 4 days — The PHUL program by Brandon Campbell: two power days and two hypertrophy days a week, with every exercise, set and rep range, plus how to progress it.
- Push pull legs hypertrophy program 6 days — Splyt’s 6-day push pull legs program for muscle growth: heavy and volume versions of each day, sets, reps and rest, and how to progress with double progression.
- 4-day upper lower program 4 days — Splyt’s 4-day upper lower program: a heavy and a volume day for upper and lower body each week, every exercise with sets and reps, and how to progress it.
Advanced programs
- PHAT (Power Hypertrophy Adaptive Training) 5 days — Layne Norton’s PHAT: two power days and three hypertrophy days a week, with speed work on the size days. Every exercise, set and rep range.
- Smolov Jr 4 days — How Smolov Jr works: four sessions a week of 6×6, 7×5, 8×4 and 10×3 at rising percentages, weight added weekly for three weeks. Who should run it and how to set it up.
Questions
What is the best workout program for beginners?
A linear progression such as StrongLifts 5×5, GZCLP or the 3×5 novice program if you want strength; a full-body three-day program if you want general fitness. The best one is the one you run consistently for months.
How long should I run a program?
Until it stops working, usually three to six months for a beginner program and longer for intermediate ones. Switching every few weeks makes it impossible to tell what works.
What is the difference between a split and a program?
A split is how you divide the week. A program adds the exercises, sets, reps and progression rules. Every program uses a split; not every split is a program.
Can I change exercises in a program?
Small swaps for equipment or injuries are fine. Keep the main lifts and the progression rules, since that is where the results come from.
Want a week built around you instead? The workout split generator builds one from your days, time and equipment, and the split guides compare the common ways to divide a week. Splyt runs any of these on iPhone and Apple Watch: get it free on the App Store.