Exert

The classic linear progression program for absolute beginners. Focus on the main barbell lifts with simple progressive overload. Add weight every session.

A balanced 3-day full body routine using dumbbells and machines. Perfect for gym newcomers who want to build a foundation with accessible equipment.

Simple and effective barbell program alternating two workouts. Five sets of five reps on the big lifts with linear progression every session.

A muscle-building program designed for beginners. Higher rep ranges and moderate volume to maximize muscle growth while learning proper form.

No gym required. Build strength and muscle using only your bodyweight. Great for home training or travel with zero equipment needed.

A 4-day program combining resistance training with higher rep ranges to support fat loss. Builds muscle while keeping your heart rate elevated.

Improve your flexibility and joint health with this 3-day mobility program. Great as a standalone routine or a complement to strength training.

A 4-day upper/lower split for beginners transitioning from full body workouts. More volume per muscle group while still training each muscle twice per week.

Build athletic performance with compound movements and explosive exercises. Develops strength, power, and coordination for sports and general athleticism.

The classic Push/Pull/Legs split run twice per week. High frequency training with dedicated days for pushing, pulling, and leg movements. One of the most popular intermediate programs.

A structured 4-day upper/lower split focused on progressive overload. Heavy compound movements paired with accessory work for balanced development.

Power Hypertrophy Upper Lower combines heavy strength work with higher volume hypertrophy training. Two power days and two hypertrophy days per week.

Jim Wendler's 5/3/1 Boring But Big template. Four main lifts with 5x10 supplemental volume. Proven strength builder with built-in periodization.

High volume linear progression based on 5/3/1 principles. Known for rapid strength gains with its aggressive progression scheme on the four main lifts.

A 4-day powerlifting program focused on squat, bench, and deadlift. Competition-style training with accessory work targeting weak points.

Arnold Schwarzenegger's legendary 6-day split: Chest/Back, Shoulders/Arms, Legs. High volume bodybuilding training with each muscle hit twice per week.

An intermediate program designed to preserve muscle during a cut. Higher frequency training with moderate volume and strategic exercise selection.

The traditional 5-day bodybuilding split: Chest, Back, Shoulders, Arms, Legs. Maximum volume per muscle group with one dedicated training day each.

Build explosive power and functional strength. Combines barbell work with plyometrics and bodyweight exercises for well-rounded athleticism.

Three challenging full body sessions per week. Each workout hits all major muscle groups with compound lifts. Efficient for busy schedules.