title,description,level,goal,equipment,program_length,time_per_workout,total_exercises,created,last_edit (MASS MONSTER) High Intensity 4 Day Upper Lower Program,"Build tones of muscular with this high intensity 4 day upper lower workout routine. Weekly Setup: Day 1 - Upper Push Focus Day 2 - Lower Quad Focus Day 3 - Rest/Active Recovery Day 4 - Upper Pull Focus Day 5 - Rest/Active Recovery Day 6 - Lower Hamstring Focus Day 7 - Rest/Active Recovery Muscle Groups |Sets Per Week Back - 10 Shoulders - 10 Chest - 9 Quads - 9 Hamstrings - 9 Glutes - 9 Biceps - 7 Triceps - 7 Lower Back - 4 Calves - 4 Abs - 4",['Intermediate'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,90.0,384,2024-01-20 10:23:00,2025-06-29 12:39:00 (NOT MY PROGRAM)SHJ Jotaro,Build strength and size,"['Advanced', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,60.0,224,2024-07-08 02:28:00,2025-06-18 09:15:00 1 PowerLift Per Day Powerbuilding 5 Day Bro Split,"Based off of Andy Baker's KCS (Kingwood Strength & Conditioning) Powerbuilding program. It focuses on increasing strength on one lift per day, including squat, deadlift, bench press, overhead press, and pull-up. Rest days are after squat and deadlift days. 1 - Shoulders & Triceps 2 - Back 3 - Quads & Calves Rest 4 - Chest & Biceps 5 - Posterior Chain Rest Fit in Abs, extra calves & Cardio wherever you like. At some point in a lifter's career, typically after the novice or early intermediate phase, the most reliable way to get stronger is to become more muscular, i.e. build muscle mass. To that end, the term ""powerbuilding"" has emerged to describe a hybrid approach of training the main barbell lifts (like a powerlifter) alongside a selection of supplemental lifts done for higher reps aimed at increasing muscular size (like a bodybuilder). While some people knock powerbuilding as merely a clever marketing term, a suboptimal way to train, the fact is that many of the strongest powerlifters of all time have trained with this approach: Ed Coan, Dan Green, Kirk Karwoski, and many others.. This uses gradually decreasing reps like 8/5/2 or 5/4/3 or 6/4/2, whatever you prefer for progressing the main lifts in the context of a five-day body part split. Repeat the 3 week cycle and increase your weight by at least 5 or 10 pounds.","['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Powerlifting', 'Powerbuilding']",Full Gym,6.0,90.0,237,2025-04-23 09:21:00,2025-06-18 11:55:00 10 Week Mass Building Program,"This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises. https://www.muscleandstrength.com/workouts/10-week-mass-building-program.html","['Intermediate', 'Advanced']",['Powerbuilding'],Garage Gym,10.0,70.0,280,2024-09-07 03:44:00,2025-06-18 08:01:00 10 week deadlift focus,Increase deadlift,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,80.0,356,2024-12-23 03:13:00,2025-06-18 12:19:00 100 Push Ups in 6 Weeks,3 day a week push up program gradually increasing reps to reach 100,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",At Home,6.0,10.0,18,2025-02-05 06:01:00,2025-06-18 12:20:00 1000 lbs Club,To hit 1000lbs!,['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,324,2024-06-15 05:32:00,2025-06-18 09:01:00 100x Push Up’s / Day,100x push up’s per day for 12 weeks,"['Novice', 'Intermediate']",['Bodybuilding'],At Home,12.0,20.0,84,2024-11-04 12:53:00,2025-06-18 10:43:00 109273941442,Develop hypertrophy with minimal equipment without a home gym.,"['Novice', 'Beginner']",['Bodybuilding'],At Home,1.0,30.0,21,2024-06-25 04:46:00,2025-06-18 11:17:00 10x3 Powerbuilding,Get Big and Strong,['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,252,2024-01-31 08:48:00,2025-06-18 10:01:00 12 WEEK FAT DESTROYER.,Burn fat and build muscle.,"['Beginner', 'Novice']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,40.0,288,2024-05-15 12:34:00,2025-06-23 01:00:00 12 Week Amped Up,"The JR 12-Week Bodybuilding Plan is designed to help you build muscle, burn fat, and increase strength through a structured mix of progressive weight training, targeted hypertrophy, and strategic cardio sessions. This program balances machines, free weights, and HIIT workouts to maximize muscle growth while shedding excess fat. Whether you're starting fresh or leveling up your fitness game, this plan will keep you amped up and on track to achieve your best physique. 💪🔥","['Novice', 'Beginner']",['Bodybuilding'],Full Gym,12.0,60.0,450,2025-03-06 02:16:00,2025-06-18 10:25:00 12 Week Crusader Mode,Three week meso cycles for nine weeks increasing reps from week to week. Then accessory work drops off while volume and weight go up further for compounds. Last week is a small deload with SBD day for skill maintenance before comp day or gym PRs with squat and deadlift being separate days.,"['Novice', 'Intermediate']",['Muscle & Sculpting'],Garage Gym,12.0,70.0,302,2024-12-19 02:10:00,2025-06-18 08:13:00 12 Week Transformation,"Intermediate muscle building program for use with home gym equipment such as dumbbells, resistance bands, and a bench.",['Intermediate'],"['Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Garage Gym,12.0,60.0,600,2025-01-07 09:01:00,2025-06-18 08:41:00 12 Week Women’s Bikini Body Program,"This program isn’t just about looking good in a bikini—it’s about feeling unstoppable in your own skin. It’s about stepping onto the beach with confidence, knowing you’ve put in the work, and embracing a body that reflects your strength, discipline, and dedication. We designed this program for women who are ready to push past their limits, build lean muscle, and burn stubborn fat—all while celebrating their power, femininity, and resilience. Every rep, every drop of sweat, and every small victory will bring you closer to the strongest, most sculpted version of yourself. This isn’t just a fitness journey. It’s a transformation—inside and out. Are you ready to commit to YOU? Let’s make this summer your strongest yet.","['Beginner', 'Novice']","['Powerlifting', 'Athletics']",Full Gym,12.0,70.0,264,2025-02-05 12:09:00,2025-06-26 12:18:00 12 Weeks Bikini Comp Ready,"Taken from the website Muscle and Strength my own use: 12 Week program to get the body ready for bikini competition. Needs to be done in conjunction with proper nutrition. Aim for 30 to 45 minutes of cardio five times a week in addition to the exercises (stair machine, bike or treadmill 10% incline).",['Intermediate'],['Muscle & Sculpting'],Full Gym,12.0,90.0,442,2024-06-21 03:11:00,2025-06-18 12:07:00 12 Weeks Booty Gainz Program,build her glutes naturally with strength training,['Intermediate'],"['Athletics', 'Powerbuilding']",Full Gym,12.0,60.0,144,2024-11-06 04:48:00,2025-06-18 11:24:00 12 Weeks Muscle Building Program,"Nutrition Guidlines: Starting Week 1 Calories: Protein: 1 g per pound of Bodyweight Carbs: 1.5 - 2 g per pound of bodyweight (1.5g on Non weight training days / 2g on weight training days) Fats: 0.5 g per pound of bodyweight. Supplementation: Vitamin D3 Multivitamin Creatine Fish Oil If you are unable to get through the workout and feel lack of strength or energy don't drop Calories. When workouts become easier add more weights in smaller Increments. Keep tracking your progress and your food. Sleep for 9 hrs. Daily. Thw biggest supplement you need is that of a consistency. Because the program is super high volume. Hence, I would recommend you to start of with light weights and try to complete all exercises and all sets. And slowly and periodically increase the load. If your nutrition and Sleep remains on point, I can bet that the results will follow. Always remember, To achieve something extraordinary you need to put in extraordinary efforts. If you want the results that others aren't, You got to do things that others can't.","['Beginner', 'Intermediate', 'Novice']","['Athletics', 'Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,180.0,672,2025-04-05 02:34:00,2025-06-18 11:10:00 12 Weeks of Size,To get big,['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,396,2024-12-13 02:51:00,2025-06-18 11:57:00 12 week PL meet program,Cannon,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodyweight Fitness']",Garage Gym,12.0,100.0,224,2024-12-20 01:00:00,2025-06-18 08:43:00 12 week hypertrophy high volume,Advanced high volume hypertrophy 12 week program,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,540,2024-08-05 10:20:00,2025-06-18 11:48:00 12 week strength/mental health training program,Be strong be active be mentally healthy,['Intermediate'],"['Powerlifting', 'Powerbuilding']",At Home,12.0,30.0,180,2025-05-30 03:37:00,2025-06-18 08:29:00 15 Week Cut,"Strength training while cutting weight is the focus. 15 weeks total, 4 weeks on at a deficit, every 5th week is a deload at maintenance calories (couldn’t fit the deload weeks on the program) 16th week test 1RMs.","['Advanced', 'Intermediate', 'Novice']","['Athletics', 'Bodybuilding', 'Powerbuilding']",Full Gym,12.0,90.0,240,2024-07-24 12:15:00,2025-06-18 09:18:00 15 min workout,"To fit in a focused workout in a short time. 4-5 days a week. Supersets, rest pause, and drop set techniques, to maximize time. Fresh mind, every set counts. Because time is a limiting factor, use lightweight. Going too heavy can lead to injuries. This is very focused, and hard, yet you should leave the gym feeling great!",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding']",Full Gym,12.0,20.0,276,2024-09-13 02:40:00,2025-06-18 10:42:00 16 week Hypertrophy PPL,Maximum gains.,"['Novice', 'Intermediate']","['Bodybuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,16.0,60.0,912,2025-02-27 10:12:00,2025-06-18 11:00:00 18thofApril2025,Getting Lean and growing muscles,['Advanced'],['Powerlifting'],Full Gym,8.0,70.0,214,2025-04-18 07:00:00,2025-06-29 10:34:00 1RM check,To find your 1RM,"['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics']",Full Gym,1.0,40.0,3,2025-01-18 09:26:00,2025-06-18 08:36:00 2 Day Full Body v.2,"*A little less exercises than the original 2-day Full Body I put together. A 2-day per week bodybuilding program with lower volumes and all sets taken to failure. By stringing together exercises into giant sets, we can get in some ""free"" cardio while allowing muscles to rest while others are being used and which reduces session length. Week 1 will show the template for these giant sets, but the following weeks will list the exercises normally so movements can be moved around as needed. This leaves 5 days off per week and thus allows a lot of scheduling flexibility as well as days for other activities like cardio and sports (in my case speed work for sprinting and kickboxing). Add sets over time as needed to continue double progression, and swap exercises if wanted or if equipment is unavailable.",['Advanced'],"['Powerlifting', 'Bodyweight Fitness']",Full Gym,16.0,70.0,208,2025-04-01 07:54:00,2025-06-18 12:17:00 2 Day Split A,Hypertrophy,"['Intermediate', 'Novice', 'Advanced', 'Beginner']","['Powerbuilding', 'Bodybuilding']",Full Gym,6.0,30.0,180,2024-06-07 04:27:00,2025-06-18 11:49:00 2 Day True Dumbbell Only Beginners,"This program is designed to help beginners build habits with basic movements that only require dumbbells. Start with a low weight to get used to the movements, and start at the low end of the rep range e.g. if the range is 3 sets of 8-12 reps, start with 3 sets of 8 reps. Aim to increase reps each week. This is a goal, don't worry if you can't quite do it one week, but really push yourself! Once you've reached the top end of a rep range (e.g. you can do 12 reps in 3 sets of a 3 set 8-12 rep exercise) then increase the weight slightly and start again at (in the prior example) 3 sets of 8 reps. Aim for 30 seconds rest between sets, and a minute rest between different exercises.","['Intermediate', 'Advanced', 'Novice']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Dumbbell Only,8.0,60.0,104,2025-01-26 02:04:00,2025-06-27 12:54:00 "2 Day Ultra Busy Split: Arms, Legs, Core Focus","Suitable for all levels The higher the level, the more reps to failure This is about grinding it out to failure on the safe exercises You can do this 2 or 3 times a week Add a run a week and walk on other days off This program is focused on arms, core and legs Run this for 12 weeks then start the chest, back, glute, forearm focused routine",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,252,2025-04-14 09:03:00,2025-06-18 09:34:00 "2 Day Ultra Busy Split: Chest, Back Focus","Suitable for all levels The higher the level, the more reps to failure This is about grinding it out to failure on the safe exercises You can do this 2 or 3 times a week Add a run a week and walk on other days off This program is focused on Chest, Back, forearm focus Run this for 12 weeks then start the arms, Legs, core focused routine","['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,252,2025-04-14 11:05:00,2025-06-18 10:40:00 2 Day Women’s Full Body,Strengthen the upper and lower body with a slight emphasis on lower body hypertrophy.,"['Novice', 'Intermediate']","['Bodybuilding', 'Athletics']",Garage Gym,8.0,70.0,48,2024-06-14 12:16:00,2025-06-18 11:34:00 2 or 4 day upper/lower,Trying to optimize lifting as a supplement to other sports,['Advanced'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,90.0,17,2025-02-01 09:11:00,2025-06-18 09:13:00 2 upper 2 lower + arms,Powerlifting hypertrophy,"['Novice', 'Intermediate', 'Beginner']",['Bodybuilding'],Full Gym,12.0,70.0,298,2025-04-16 05:14:00,2025-06-18 11:01:00 2.0 Treningsplan 2025 // Strength x Muscle Growth,Bli en giga chad,"['Intermediate', 'Beginner', 'Novice']","['Powerbuilding', 'Bodybuilding']",Full Gym,8.0,120.0,384,2025-06-05 08:01:00,2025-06-18 08:37:00 2024 MNAK,MNAK,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,180.0,312,2024-07-25 05:24:00,2025-06-18 09:15:00 2024 Upper-Lower Split,To build more muscle,['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,120.0,378,2024-01-09 08:35:00,2025-06-18 09:22:00 2025,2025,['Novice'],"['Bodybuilding', 'Powerlifting']",Full Gym,12.0,80.0,348,2025-01-22 01:14:00,2025-06-18 12:18:00 2025 Shredded Plan,Get Shredded!,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,18.0,60.0,414,2025-03-31 11:49:00,2025-06-18 10:43:00 2026,"Example – 3 sets of 3–5 reps: Week 1: 82 kg, reps 5,5,5 Week 2: 84 kg, reps 4,4,4 Week 3–4: 86 kg, reps 3,3,3 Example – 3 sets of 6–8 reps: Week 1: 50 kg, reps 8,8,8 Week 2: 52 kg, reps 7,7,7 Week 3–4: 54 kg, reps 6,6,6 Example – 3 sets of 8–12 reps: Week 1: 23 kg, reps 12,12,12 Week 2: 25 kg, reps 10,10,10 Week 3–4: 27 kg, reps 8,8,8","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,16.0,70.0,528,2025-06-18 12:06:00,2025-06-19 02:02:00 225 Plan of the Century,To hit 225,"['Advanced', 'Intermediate']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,90.0,348,2025-01-15 08:21:00,2025-06-18 10:36:00 225 strict press,Strict press 225 while mildly improving overall strength. Add 5 lbs a week to each lift eventually lowering added weight to continue progress.,['Intermediate'],"['Athletics', 'Bodyweight Fitness']",Full Gym,12.0,70.0,192,2024-03-24 10:45:00,2025-06-18 11:49:00 2Day Split Viktoria,-,['Advanced'],['Muscle & Sculpting'],Full Gym,6.0,60.0,90,2024-06-14 07:09:00,2025-06-18 09:34:00 2x upper lower,get jacked,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,120.0,156,2025-03-04 04:07:00,2025-06-18 08:20:00 2x upper lower + cond,get jacked,"['Novice', 'Intermediate']",['Muscle & Sculpting'],Full Gym,12.0,120.0,180,2024-12-30 07:43:00,2025-06-18 09:10:00 3 / Week Nid Health,Body Health,"['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,18.0,90.0,270,2025-05-26 12:09:00,2025-06-18 09:06:00 3 DAYS FULLBODY WORKOUT,"The purpose of this program is to build strength, increase muscle mass, and improve overall fitness with efficient full-body workouts just three times a week. It balances compound and isolation exercises to ensure optimal muscle growth and recovery, making it ideal for both beginners and experienced lifters.",['Beginner'],['Athletics'],Full Gym,8.0,70.0,328,2025-03-28 11:54:00,2025-06-18 12:10:00 3 Day 16-week Gentle Entry Machine Split (1),A gentle re-entry into the gym for someone with shoulder and back injuries. Start low in weight and focus on form. Assumes access to basic circuit of Hammer type strength machines. AI generated and optimized based on parameters I gave it - specifically a list of equipment available to me at my community center (Hammer Strength mostly) as well as known physical limitations (Rehabbing shoulder and spinal stenosis).,"['Novice', 'Beginner', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,30.0,336,2024-10-24 11:29:00,2025-06-18 10:30:00 3 Day Baki Grappler Condensed Conjugate,"This program is designed for martial artists who train BJJ or MMA 4–5 times per week and want to develop a powerful, athletic physique while improving performance on the mat. It uses a condensed conjugate method, blending strength, speed, muscle-building, and functional training into three efficient weekly sessions that respect recovery needs. Program Structure Day 1: Iron Roots Focuses on max effort lower body strength and explosive upper body power. Includes a heavy lower body lift, a speed-focused upper body movement, and targeted accessory work. Day 2: Steel Sinew Focuses on max effort upper body strength and dynamic lower body power. Includes a heavy upper body lift, a speed-focused lower body movement, and supporting exercises. Day 3: Grappler's Gas Tank Emphasizes full-body muscle endurance, conditioning, and functional strength. Uses circuits, carries, sled work, bodyweight movements, and joint-friendly tools to build resilience and athleticism. Key Concepts Max effort and dynamic effort lifts rotate every 2–4 weeks to prevent stagnation and continually challenge the body. Accessories are chosen for functional carryover, including unilateral work, loaded carries, grip training, and core stability. The third session is flexible, allowing for hypertrophy, conditioning, or general physical preparedness based on the athlete’s needs and martial arts intensity that week. Intensity is managed using RPE (Rate of Perceived Exertion) to ensure recovery and performance on the mats. After each 4-week block, progress is assessed and main lift variations are changed to address new weaknesses and continue progress. This program delivers a balanced approach to strength, speed, muscle, and functional athleticism, helping martial artists build a physique and skill set that directly supports their performance in combat sports.","['Novice', 'Beginner']",['Athletics'],Garage Gym,4.0,60.0,136,2025-06-21 03:01:00,2025-06-21 03:50:00 3 Day Blast - Full Body,The main focus is to increase strength and muscle mass for those who can only train 3 days a week,"['Novice', 'Intermediate']","['Muscle & Sculpting', 'Powerbuilding']",Garage Gym,6.0,90.0,180,2024-11-15 11:30:00,2025-06-18 07:48:00 3 Day Minimalist Upper Body Split.,"3 Day Minimalist Upper Body Only Split Each day 2 Compounds+Abs and 3 Isolations. If you are able to do more than 50 Bodyweigth Dips and 30 Bodyweight Pull-Ups go weighted on them in the 8-12 Rep Range. Use Double Progression EX.: Bench Press 2x6-10 Week 1 Week 2 Week 3 Week 4 10kg for 10 10kg for 10 12kg for 9 12kg for 10 10kg for 9 10kg for 11 12kg for 8 12kg for 10 The last set on every lift must be to acutal muscular failure. Even if you go over the Rep Range just adjust the weigths next week. Only do 2 Sets for all Lifts. You might want to up the sets to 3 but you should be able to make Progress on 2 Sets each. Only do more when you need to. If you run into a platue where you have not added a Rep in 3 Weeks add a set to this excercise. Abs need to be trained and Progressed on if you want a good Core. The Compounds do not Overlap in Muscles worked so Superset them you wont lose performance on either lift. Same goes for Isolation. Supersets will also raise your Cardiovascular capacity but if you are able to you should do dedicated cardio. High Rep Burpes can be done at home and in less than an hour aswell.","['Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,50.0,72,2024-08-26 09:09:00,2025-06-18 08:20:00 3 Day Power Building/Sand bag conditioning Part 2,This program is for overall strengthening and conditioning with 3 days a week weight lifting and 2 days a week conditioning. The conditioning is left open to modify to your specific needs for each day and week.,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Athletics', 'Bodyweight Fitness', 'Bodybuilding', 'Olympic Weightlifting', 'Powerbuilding', 'Powerlifting']",Full Gym,6.0,60.0,84,2025-04-27 09:00:00,2025-06-18 07:59:00 3 Day Split,Growth,['Beginner'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,4.0,60.0,68,2024-06-09 02:54:00,2025-06-18 10:05:00 3 Day Tank Buster,"Get stronger. Build the bench but also work other muscles and be well rounded Consistency: Stay consistent. Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Progress when needed on isolations","['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,12.0,60.0,228,2025-04-21 06:43:00,2025-06-22 09:01:00 3 Day full body + 1 day arms,"Enjoy! WEIGHT PROGRESSION- aim to add 5-10lbs every week on main compound movements (deadies, squats, OHP, bench) For isolation movements, try to add 5lbs. Once you stall, focus on form and rep quality. For movements with rep ranges, go up in weight once you can hit the upper range of reps for first two sets. Example: 3x8-12 1st set: 12 reps 2nd set: 12 reps 3rd set: 8 reps. REST- Take at least one day off between full body days and do arm day the day after day 3.",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Garage Gym,12.0,60.0,288,2023-12-29 05:38:00,2025-06-30 10:43:00 3 Days 20Lbs in 12 Week Workout Routine,"To help people within the 20lbs in 12 week program do build their ideal physique",['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,216,2025-03-24 02:36:00,2025-06-18 08:22:00 3 Days a week stronger,to have a toned body especially the back and butt,"['Novice', 'Intermediate', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Dumbbell Only,5.0,10.0,70,2025-01-27 12:02:00,2025-06-18 10:28:00 3 Times Fullbody Workout,"Hey, So last year i became a Dad and don't get me wrong it was and is the best thing ever happened in my life. But as soon as you get to know how much time and energy flows into being a good Father, you recognize that you can't live your life as befor. Long story short, i always went 5 to 6 days per Week into the Gym but nowadays this seems impossible, so i bought myself a Homegym and created a Plan i could stick to while being there for my Job and my Family. This Plan is for all of you out there who want to kick there ass in the Gym/Homegym and still have enough time for everything else. The Plan looks like this: -Alternated Fullbody Workout -3 Times a Week -After every Workout there needs to be at least one Restday -Perfect would be Monday/Wedneysday/Friday but you could also do Monday/Thursday/Saturday etc. -You will take all Sets very hard and pushing to the limit but the last set of every exercise should really be to reach Failure no Reps in Reserve! -You can run this Plan in a normal Gym but also in a Homegym with not so much Equipment needed. - Rest Time between Sets: I would recommend between 60 and 120 seconds. 120 for Exercises like Benchpress/Squats/Deadlift...90 seconds for Lat Pulldown/Rows/Military Press and 60 seconds for Isolation Exercises Biceps/Calves etc. -Progression: When you manage to get all sets of an exercise with the highest amount of Reps you add some weight for next Workout and so on. For Example: Benchpress 90 KG x 8/8/8/8 >>>next Workout 92,5 KG x 8/8/7/6 (you stick to the weight until reaching 8 Reps in every Set) When the 12 Weeks are over i would recommend doing one week of rest. And then starting over again or change some exercises if you want and focuse more on weakpoints. Have fun and let us beat the Dad Bot!",['Beginner'],"['Muscle & Sculpting', 'Bodybuilding']",Garage Gym,12.0,90.0,252,2024-02-16 10:33:00,2025-06-18 11:14:00 3 Week 6x6 waves,Strength,"['Beginner', 'Advanced', 'Novice', 'Intermediate']","['Athletics', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Bodybuilding']",Garage Gym,3.0,30.0,6,2024-12-24 04:14:00,2025-06-18 10:06:00 3 day Dad Spilt,It’s pretty meat and potatoes but if you apply proper rep schemes maybe it’ll be great,['Novice'],"['Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,192,2025-03-25 01:15:00,2025-06-18 11:41:00 3 day fat loss muscle build,"Perfect for someone with a little experience in the gym, but wants to switch it up their routine effectively. This low impact plan will help build muscle and focus on fat loss.",['Beginner'],['Bodyweight Fitness'],Full Gym,3.0,60.0,42,2025-04-22 01:37:00,2025-06-25 11:43:00 3 day fullbody,"Seems simple enough and has plenty of rest days, but it can be hard on recovery at times, thats why weekends are off days","['Intermediate', 'Beginner']","['Bodybuilding', 'Powerlifting', 'Athletics', 'Powerbuilding']",Garage Gym,1.0,90.0,28,2025-05-09 05:45:00,2025-06-18 10:38:00 3 day gym 3 day cardio,Gain muscle and improve cardio,['Intermediate'],['Bodybuilding'],Full Gym,3.0,60.0,60,2024-12-17 04:48:00,2025-06-18 08:08:00 "3 day power building, sand bag conditioning 2 days",This program is to slowly build strength while starting or improving your conditioning levels.,"['Intermediate', 'Beginner']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Garage Gym,6.0,60.0,84,2025-03-09 04:17:00,2025-06-18 07:50:00 3 day powerlifting >*_*<,Heavy ass weight,"['Beginner', 'Novice']","['Athletics', 'Bodybuilding']",Full Gym,4.0,90.0,60,2024-03-16 12:42:00,2025-06-18 11:11:00 3 day shift,"If you work a 3 on 3 off shift, this is a 3 day workout",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,3.0,70.0,56,2024-08-21 11:47:00,2025-06-18 09:39:00 3 day split,Build muscle,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,300,2024-05-13 02:35:00,2025-06-18 11:32:00 3 day strength 2nd,"Add strength, low volume.","['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,12.0,50.0,132,2024-08-02 02:05:00,2025-06-18 08:30:00 3 day upper lower mix,To build muscle with mostly compound movements,['Beginner'],['Athletics'],Full Gym,6.0,80.0,126,2025-03-18 05:20:00,2025-06-18 11:34:00 3 day whole body / 2 days conditioning,"This program is for whole body strengthening and conditioning for general purpose fitness. The conditioning days can be sand bags, cardio or a combination to fit your needs and recovery.",['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness', 'Athletics']",Full Gym,8.0,70.0,112,2025-06-01 03:14:00,2025-06-18 08:38:00 3 days fun full body program,Build muscle,['Beginner'],['Muscle & Sculpting'],Full Gym,12.0,90.0,252,2025-01-24 04:04:00,2025-06-18 10:08:00 3 dias de hipertrofia,,"['Novice', 'Beginner']",['Bodybuilding'],Full Gym,6.0,60.0,126,2025-04-08 05:40:00,2025-06-18 11:16:00 3 month hustle,Novice friendly push,"['Novice', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,60.0,624,2025-03-02 08:14:00,2025-06-18 09:03:00 3 steps forward 2 steps back,To get a new 3 rep max and get a horrible back pump from kettlebell deadlifts. When choosing your 1 rep max be conservative. And when finishing the program only add 5 to 20 lbs onto old maxes when running again. Don't recalculate your 1rm remember slow is fast.,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,120.0,126,2024-02-03 05:10:00,2025-06-18 12:20:00 3 week size with some strength with rehab,For swimmer,"['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Bodyweight Fitness', 'Muscle & Sculpting']",Garage Gym,3.0,70.0,99,2025-05-16 02:16:00,2025-06-18 08:15:00 3 x a week lower body emphasis,G,['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,1.0,60.0,14,2024-07-22 09:25:00,2025-06-23 06:02:00 3%,"Daily undulating periodization program that focuses on the ""Big 3"" lifts.",['Novice'],['Bodybuilding'],Full Gym,12.0,120.0,300,2025-06-02 01:57:00,2025-06-28 02:18:00 3-2-1,"3 week 2 upper/ 1 lower 3 Cardio days Muscle Preservation Added Cardio Fat Loss",['Advanced'],"['Powerbuilding', 'Bodybuilding', 'Athletics']",Full Gym,3.0,60.0,75,2025-06-21 01:40:00,2025-06-28 04:57:00 3-4-5-8,This is an all purpose 3x a week strength minimalist strength program. There is an emphasis on upper strength as I wrote this for myself in knee recovery after surgery.,"['Beginner', 'Novice', 'Intermediate']",['Athletics'],Garage Gym,6.0,60.0,60,2025-03-23 03:10:00,2025-06-18 07:49:00 "3-Day Full Body(BB, DL, Squat)","Week 1: Challenging but room to increase weight and effort Week 2: Push yourself and try to beat weights and reps from week 1 Week 3: Keep trying to add either a small amount of weight or reps over last week Week 4: Final push before taking an easy week. Try to hit new numbers and weights on whatever you can.","['Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Bodyweight Fitness', 'Olympic Weightlifting']",Full Gym,4.0,60.0,96,2025-06-18 10:45:00,2025-06-25 04:39:00 3-Day Sport Specific Strength | Explosive Power,Build Strength and Explosiveness combined with simple hypertrophy.,['Beginner'],"['Athletics', 'Powerbuilding', 'Bodyweight Fitness']",Full Gym,12.0,120.0,184,2025-06-11 12:16:00,2025-06-18 07:58:00 3-Day Ultimate Program (ULFB),"Nobody cares - work harder! 4 days worth of volume in 3 days of training. Take the last set of every set to failure!","['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,60.0,209,2025-02-16 12:27:00,2025-06-18 08:27:00 3-day/week workout plan tailored to my goals,"Day 1: Back + Biceps** *(Focus on vertical/horizontal pulling and biceps)* **Warm-Up (10 mins):** Jump rope (or jog in place) + dynamic stretches (arm circles, band pull-aparts). 1. **Pull-Ups** (or Band-Assisted Pull-Ups) - 4 sets of 6–10 reps - *Use bands for assistance if needed.* 2. **Barbell Rows** (overhand grip) - 4 sets of 8–12 reps - *Add 5–10 kg plates to the barbell for resistance.* 3. **Resistance Band Face Pulls** - 3 sets of 12–15 reps - *Anchor the band to your pull-up bar; focus on squeezing shoulder blades.* 4. **Hammer Curls** (using barbell or bands) - 3 sets of 10–12 reps - *Hold the barbell with a neutral grip or loop bands underfoot.* 5. **Tire Slams** (with hammer) - 3 sets of 15–20 slams (per side) - *Full-body explosive movement for conditioning.* **Cool-Down (5 mins):** Stretch lats (child’s pose) and biceps (doorway stretch). --- ### **Day 2: Chest + Triceps** *(Focus on pressing and triceps isolation)* **Warm-Up (10 mins):** Arm swings, push-up variations (knee/incline), band chest stretches. 1. **Push-Ups** (with band resistance) - 4 sets of 12–20 reps - *Loop a band around your back/hands for added tension.* 2. **Barbell Floor Press** (chest press using plates) - 4 sets of 8–12 reps - *Lie on the floor; press the barbell (loaded with 10–15 kg) upward.* 3. **Tricep Dips** (using tire or bench) - 3 sets of 10–15 reps - *Elevate feet on the tire for difficulty.* 4. **Resistance Band Overhead Tricep Extensions** - 3 sets of 12–15 reps - *Step on the band, extend arms overhead.* 5. **Tire Flips** (conditioning finisher) - 3 sets of 8–10 flips - *Engages chest, core, and legs.* **Cool-Down (5 mins):** Doorway chest stretch and tricep overhead stretch. --- ### **Day 3: Legs + Shoulders** *(Focus on compound leg movements + shoulder stability)* **Warm-Up (10 mins):** Bodyweight squats, leg swings, band shoulder dislocates. 1. **Barbell Squats** (add bands for resistance) - 4 sets of 8–12 reps - *Loop bands over the barbell and anchor underfoot for extra tension.* 2. **Overhead Press** (barbell or bands) - 4 sets of 8–10 reps - *Press the barbell (10–15 kg) or use bands for resistance.* 3. **Lateral Raises** (with bands) - 3 sets of 12–15 reps - *Stand on bands, lift arms to shoulder height.* 4. **Bulgarian Split Squats** (using barbell or bodyweight) - 3 sets of 10–12 reps per leg - *Hold the barbell on your back or use bodyweight.* 5. **Tire Deadlifts** (grip and core challenge) - 3 sets of 10–12 reps - *Lift the tire by the edges, hinge at hips.* **Cool-Down (5 mins):** Quad stretch, calf stretch, and shoulder rolls.","['Intermediate', 'Novice']",['Powerlifting'],Garage Gym,4.0,70.0,84,2025-05-08 03:38:00,2025-06-18 11:35:00 3/4/5 SBD Program,"A flexible and simple SBD program for those who want to focus on improving their compound lifts. Each week, increase each lift by 5 lbs if all of the target reps are hit the week prior. Similar to 5/3/1, only use 85% of your 1RM to determine your numbers. Week one, start with 85% of your training max (85% of your 1RM) and go from there. This program is designed to run indefinitely. If target reps are not hit, decrease the weight by 10% the next week.",['Novice'],"['Muscle & Sculpting', 'Bodybuilding']",Garage Gym,12.0,60.0,108,2025-04-23 09:01:00,2025-06-18 12:18:00 30 day,Last mfr who needs to challenge himself,"['Novice', 'Intermediate']","['Bodyweight Fitness', 'Powerbuilding']",At Home,4.0,30.0,36,2024-08-08 03:34:00,2025-06-18 10:46:00 30 minute upper body over 40s,"The more sets you do, the more muscle and strength you’ll gain, at least to a degree. But what if I told you that you could build a head turning physique with just a few 30-minute workouts each week? This meta-analysis published in the Sports Medicine journal found that you can achieve up to 81% of your potential strength gains with just 1-4 sets per exercise per week. In another meta-analysis, the researchers discovered that performing 1-4 sets per muscle group per week can result in 64% of the maximum potential muscle gains. This figure jumps to 84% when you increase the volume by just a few sets (5-9). So while more volume generally means more muscle growth, those of us who don’t have 2 hours to spend in the gym can still achieve significant results.","['Novice', 'Intermediate']","['Muscle & Sculpting', 'Bodyweight Fitness', 'Athletics']",Garage Gym,4.0,30.0,36,2024-09-30 01:37:00,2025-06-18 11:59:00 30-Day Butt Challenge (Dumbbells-Only),"A beginner plan to help you build a bigger butt in just 30 days! 3 days per week. I suggest you rest 1 day in between. So do Monday, Wednesday, and Friday. Each day has 4 exercises. Starts with a butt/glute or leg exercises, then an upper body exercise, and then finish with an abs exercise. Only dumbbells required for this program! Try to increase the weight once you can hit the high end of the rep range for each set. If you like the program please leave me a good review!",['Novice'],"['Athletics', 'Bodybuilding']",Dumbbell Only,4.0,40.0,384,2025-05-23 06:25:00,2025-06-18 10:02:00 300,Forcing PR,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,5.0,30.0,50,2024-12-22 09:38:00,2025-06-18 10:49:00 3X Full Body,"This program is for complete beginners or people going back into the gym after a long layoff to get into the gym and speed run the novice period. Massive focus on progressing week to week. The first 4 weeks will focus on building up volume. From week 5, we will be focusing on progressive overload where intensity will be focused on. Whenever reps are decreased from last week, you will be lifting heavier (add 5-10%). Start every workout with 5 mins of moderate cardio of your choice. Then finish each workout with at least 20 minutes of steady state cardio.",['Intermediate'],"['Powerlifting', 'Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,216,2024-06-03 09:09:00,2025-06-21 06:48:00 3day prime,simple yet effective program,"['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Powerlifting']",Full Gym,8.0,60.0,136,2024-08-06 11:53:00,2025-06-18 09:57:00 "3x por semana (2 supino, 2 agachamento e 2 terra)",Desbloquear sua força,"['Intermediate', 'Advanced']",['Powerbuilding'],Garage Gym,10.0,90.0,54,2025-04-18 03:18:00,2025-06-28 06:29:00 3x week mainly machines,Lose weight and gain strength,['Novice'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,40.0,264,2025-05-26 08:41:00,2025-06-18 09:33:00 3x/W Powerbuilding Full Body workout,"Intermediate friendly workout to build overall strenght and hypertrophy without neglecting any body part. Make sure to recover well on the 4 days of rest. Stretch whenever you can (not on a sore muscle and not on a training day) As an ex track athlete I also add every sunday some short 10-15s hill sprints (95%-flat out effort) and 100 pull ups. FG stand for Fat grips.",['Intermediate'],"['Powerbuilding', 'Bodybuilding', 'Powerlifting']",Full Gym,8.0,150.0,352,2024-10-16 07:10:00,2025-06-18 08:18:00 4 - Day PPL Split for maximizing gains,"This program is a 4- day split that intends to maximize muscle growth for individuals on busy schedules that only have four days a week to train. The program will have you hitting each muscle group 2 to 3 times a week. I don’t take any credit for creating this split, I only plugged it into Boostcamp for the convenience of logging everything and tracking progress. It was sent to me by Alex Searle an online health and fitness coach. You can reach him at https://www.instagram.com/alexsearlefitness?igsh=aWo3dDFseDFwNXBq","['Novice', 'Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,60.0,300,2024-06-02 01:47:00,2025-06-18 08:18:00 4 DAY Glute Focus,Build muscle,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,252,2024-09-03 07:04:00,2025-06-18 12:01:00 "4 DAY MUSCLE BUILDING WORKOUT: PPL SPLIT W/ V TAPER","The following workout routine is a 4 day per week protocol. It follows a push, pull, legs split and adds in an extra day focused on building the muscles that help provide a “V”-taper illusion. It’s perfect for most intermediate lifters and can be performed for 6-8 weeks (or longer depending on your goals). https://www.muscleandstrength.com/workouts/4-day-ppl-and-v-taper-intensifier-workout",['Beginner'],['Athletics'],Full Gym,9.0,50.0,189,2024-01-07 04:29:00,2025-06-24 06:31:00 4 Day BJJ and Striking Split,Movie to intermediate plan meant to improve martial arts performance.,"['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Athletics']",Full Gym,12.0,40.0,252,2025-01-11 10:22:00,2025-06-18 11:16:00 4 Day Banana Split,"Upper Lower Split Day 1: Upper - Horizontal Pushing Focus Day 2: Lower - Knee Flexion/Extension Focus Day 3: Upper - Vertical Pushing Focus Day 4: Lower - Hip Flexion/Extension Focus - Hitting each muscle group 2 x per week - Roughly 10 - 15 sets per muscle group Exercises: 1: Agonist Compound Movements 8 - 10 Reps x 4 sets 2: Antagonist movement Compound Movement 8- 10 Reps x 4 sets 3: Agonist High Volume 4: Antagoist High Volume 5: Accessory Exercise 1 6: Accessory Exercise 2","['Advanced', 'Intermediate', 'Beginner', 'Novice']","['Powerlifting', 'Powerbuilding']",Full Gym,4.0,50.0,112,2024-12-07 03:10:00,2025-06-18 08:15:00 4 Day Full Body,This intermediate level program can be used to maximise gains if you enjoy doing full body workouts.,"['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,60.0,168,2025-05-15 07:24:00,2025-06-18 08:51:00 4 Day Full-Body - Building a Deity,"4 Day Full-Body split I've been wanting to share with a focus on general hypertrophy gains, currently running on a cut, but can be ran at any point (cut, bulk, maintenance, etc) Despite 12 weeks being listed as the ""running"" time, pause the split at any point if needed, analyse physique and continue or make changes. Exercise selection is completely optional, if anything this is simply a template. Split should be ran 1 day on, 1 day off. E.g Monday = workout, tuesday rest, wednesday workout, etc, etc. Execution: - Focus on very slow eccentric & stretch, explosive concentric. - Progressive overload is a must, try to increase weight every week on most exercises, and if unable to, increase reps and/or sets. - Bodyweight exercises should be substituted for weighted variants when possible, such as with dips. TRAINING ABS - Abs aren't included in this split because it is entirely up to preference when they should be included. vacuums should be practiced daily but abs should be performed either every session or every second session depending on soreness and other factors.","['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting', 'Bodyweight Fitness', 'Bodybuilding', 'Athletics']",Full Gym,12.0,120.0,288,2024-07-23 09:08:00,2025-06-18 09:05:00 4 Day Hypertrophy,Hypertrophy Training,['Advanced'],"['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Garage Gym,8.0,60.0,200,2024-06-11 10:00:00,2025-06-18 08:01:00 4 Day Hypertrophy Program (Upper Body Focus),"This is a program for a lifter who has 4 days to dedicate to the gym, and wants to focus on upper body development. You will still grow everywhere, the volume has just been shifted toward upper body. Please read the full program guide I’ve written. If you have any more question after you’ve read through you can DM on Instagram @ thedamianzepeda. To start the program I would highly recommend you take 1 set off each exercise for the first 1-2 weeks, otherwise you’ll likely be really sore. This program uses a basic double progression. The way I run a double progression you have a set and rep range, and you progress the weight when you hit the top of rep range for all sets. For example you have 3 sets of 5-8 reps (3x5-8) each week you add reps until 3x8 with that weight. Then you increase the weight and start back at the bottom and do it over again. It’s that simple DO NOT OVER THINK THIS ! Also don’t worry too much about the RPE Ranges. If you are progressing over time even if you start off training too easy over time you will be training hard enough. If you go into a session feeling super beat up you can reduce the sets by 1-2 and the weight by 15-20 % and go back to regular training the next workout. Just make sure you’re being honest with your self and not abusing it because you don’t like training hard. Also once this program is completed I would recommend you go to a more balanced program rather than continuing to run an upper body focused program. Best of luck !","['Novice', 'Intermediate']","['Athletics', 'Bodybuilding']",Full Gym,12.0,80.0,552,2025-06-23 07:57:00,2025-06-25 04:44:00 4 Day Maximum Mass Workout,"Overload Overload is critical to the muscle building process. Push each set for the maximum number of reps, stopping that set either when you feel your form is slipping, or if you feel like you may fail on the next rep. Do not train to failure. The point is to stimulate growth, not annihilate your body and central nervous system. Add weight to each exercise as frequently as possible, when it makes sense. I recommend using the same weight for every set of a given exercise, and when you are able to perform a comfortable number of reps on each set, add weight. Rep Ranges Rep ranges are simply a guideline. It's is ok to go over them, or a hair under at times. Again, the magic is overload. Rep ranges are simply a tool. 5 Minute Burn Periods For each body part you will perform a 5 minute burn out period. These sets are brutal. Pick a weight that allows you to perform about 12-15 reps. Over a 5 minute period you perform as many reps as possible with that weight, starting and stopping sets as needed. Rest only long enough to catch your bearings and breathe, and then start knowing out more reps. 5 minute burn out periods are not about sets and reps. They are about finishing off an already fatigued muscle. Don't obsess (or even count) over how many total sets you do. Instead, try to do as many reps as possible in 5 minutes using whatever rest periods you need to survive.",['Intermediate'],['Bodybuilding'],Full Gym,8.0,60.0,272,2025-01-30 11:52:00,2025-06-18 12:19:00 4 Day Physique,"4 day a week program that builds mastery in the 3 paths (calisthenics, bodybuilding, powerlifting)",['Novice'],"['Bodybuilding', 'Powerlifting']",Full Gym,12.0,60.0,228,2025-01-17 06:08:00,2025-06-18 11:26:00 4 Day Push Leg Full Pull,Muscle building,"['Intermediate', 'Novice']",['Powerbuilding'],Garage Gym,8.0,60.0,192,2024-10-24 12:37:00,2025-06-18 09:26:00 4 Day Strength,Build strength 4 days a week,['Beginner'],"['Bodybuilding', 'Bodyweight Fitness']",Full Gym,4.0,40.0,80,2025-06-15 02:35:00,2025-06-18 11:11:00 4 Day Strength Training (U/L Split!),This strength training program is for bodybuilders and young athletes you want to build strength. This is a free solid panned workout that I made. Hope it helps,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,7.0,90.0,194,2025-05-26 12:29:00,2025-06-18 12:09:00 4 Day U/L/P/P Split,My program for getting jacked this summer.,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,8.0,80.0,241,2025-04-25 05:27:00,2025-06-18 10:11:00 4 Day Upper Lower (3x Upper + 3x Lower Days),"3 different upper and lower days to promote higher training frequency and adequate stimulus. 9 day training weeks","['Advanced', 'Intermediate']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,6.0,70.0,216,2024-10-01 05:55:00,2025-06-18 11:47:00 4 Day/Week - Heavy volume and circuit,Muscle Gain and Cardio,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,70.0,156,2024-05-20 10:25:00,2025-06-18 08:36:00 4 Month Program,General Physical Preparedness,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,240,2024-08-27 04:17:00,2025-06-18 10:52:00 4 Week PR,Intermediate to advanced program to hit a pr in three weeks. Program will keep you fresh and feel heavy loads.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Garage Gym,4.0,50.0,40,2024-03-13 12:59:00,2025-06-18 10:09:00 4 day upper lower,"Science based Hypertrophy training with 3 days off or can be done 5 times a week taking a rest day after every upper lower. Deload for one week after 6-8 weeks finished.","['Intermediate', 'Novice']","['Bodyweight Fitness', 'Athletics']",Full Gym,8.0,60.0,248,2025-05-30 02:48:00,2025-06-18 11:40:00 4 day upper lower split workout with glute emphasis,Feel good,"['Intermediate', 'Novice']","['Athletics', 'Bodyweight Fitness']",Full Gym,10.0,90.0,243,2024-03-04 07:31:00,2025-06-18 08:35:00 4 day upper/lower split,Overall strength training with a light touch of cardio.,['Intermediate'],"['Athletics', 'Powerbuilding']",Full Gym,12.0,90.0,372,2024-01-19 09:47:00,2025-06-18 08:38:00 4 day/ week bodybuilding program,"Emphasis: arms, shoulders, chest, upper back Day1, rest, Day2, rest, Day3, Day4, rest","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,1.0,90.0,25,2024-06-29 02:20:00,2025-06-18 08:07:00 4 days full body with weak knees,This is a program for someone who doesn’t have much time and *maybe* misses some workout days in some weeks. The principle behind this program is if you can do any 3 days of the program in a week you can still work almost every body part twice a week. But ideally doing 4 days in a week will put weekly load above 12 working sets a week for each body part. This is a linear progression program.,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,216,2024-09-02 12:19:00,2025-06-18 08:07:00 4 days old school cut split with cardio,The purpose of the program is to achieve some weight loss while keeping the lean mass intact as much as possible.,['Intermediate'],['Muscle & Sculpting'],Full Gym,10.0,80.0,260,2025-02-11 06:27:00,2025-06-18 08:19:00 4 days program on power,The purpose of this program is to let people archive their strength goal in the shortest possible period.,['Novice'],"['Powerlifting', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,90.0,280,2024-06-13 08:13:00,2025-06-18 10:13:00 4 days/week full body workout program for beasts,hypertrophy and strength building program dedicated to get you massive gains in just 3 months.Easy to follow without an excessive equipment need.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,4.0,90.0,108,2025-01-06 06:56:00,2025-06-18 11:44:00 4+1 Split,Hypertrophy,['Advanced'],['Bodybuilding'],Full Gym,8.0,80.0,272,2024-07-20 09:37:00,2025-06-18 11:19:00 4-Day Maximum Mass,"A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.","['Intermediate', 'Advanced']","['Powerbuilding', 'Olympic Weightlifting', 'Bodybuilding']",Full Gym,8.0,60.0,256,2024-04-09 01:04:00,2025-06-24 02:55:00 4-Day PowerLifter,Get stronger,"['Novice', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,70.0,56,2025-02-11 04:25:00,2025-06-18 10:36:00 4-Day Split,Bigger!,"['Beginner', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,90.0,88,2024-04-29 02:54:00,2025-06-18 12:26:00 4-split intermediate,"I prefer workouts that dont leave me lying on the floor at the end, so this program focuses on one major muscle group per workout. Workouts should be around 45 min. This workout is made for me by me, but feel free to use.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,40.0,208,2024-09-30 11:22:00,2025-06-18 08:52:00 4/22/24 Strength and Power,The purpose of this program is to get strong af in this fvkn garage,['Advanced'],['Athletics'],Full Gym,6.0,90.0,90,2025-04-12 04:43:00,2025-06-18 12:20:00 4/5 Grilled chicken,"Using Coan/Phillipi 10 week Deadlift Routine, build a deadlift peaking routine with powerbuilding focused workouts Pls replace squat with zercher squats or front squats if you don't care about your squat max as they help much more than normal squats for deadlift , Grilled Chicken but only 4 days","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,10.0,90.0,248,2024-08-05 02:43:00,2025-06-18 12:08:00 40 Min. 1.5x/week Upper focused P/P/L hypertrophy,"Hypertrophy program to focus on the upper body with a 1.5x per week frequency.This push/pull 1.5 x and legs 1x per week will allow for optimal recovery and strength gains while also making the most of your time in the gym. 3 min. rest for compounds and 2 min. or less for smaller/isolation movements. Run the first 3 days in a row and take 1 rest day before the final day 4. Leg day is very basic. Feel free to add any additional leg volume on this day where you see fit. Since this is lower volume and there is lots of room for recovery you can push hard.",['Intermediate'],"['Athletics', 'Bodybuilding']",Garage Gym,8.0,40.0,136,2024-08-12 01:18:00,2025-06-18 08:42:00 40+ Fit,Getting better with time!,"['Beginner', 'Intermediate']",['Muscle & Sculpting'],Full Gym,8.0,60.0,274,2025-05-28 12:59:00,2025-06-18 10:20:00 4Weeks2Shred,Intense Cutting program by Kris Gethin.,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,4.0,120.0,107,2025-06-16 10:01:00,2025-06-18 12:23:00 4x Full body + 1x weak parts,Hypertrophy,['Beginner'],['Bodybuilding'],Full Gym,4.0,60.0,136,2024-04-19 07:45:00,2025-06-18 10:51:00 "4x semana (2 supino, 2 agachamento e 2 terra)",Desbloquear sua força,['Intermediate'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,10.0,90.0,54,2025-04-21 07:40:00,2025-06-28 06:28:00 "5 Day Arnold x Push Pull Split Program ""PowerUpFitness""",Build massive mass and strength with this 5 day workout routine with moderate volume,"['Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,10.0,90.0,350,2023-02-12 12:08:00,2025-06-18 11:24:00 5 Day Hypertrophy Split,"5 Day Split for building size, strength, and aesthetics.",['Intermediate'],['Athletics'],Garage Gym,12.0,60.0,300,2024-01-06 10:07:00,2025-06-24 07:46:00 5 Day Hypertrophy Upper/Lower + Upper Specialization Day,"High frequency hypertrophy program with an extra Upper Body to specialise on weak points or just chase more gains. A program focused on training to failure. Partial reps are allowed after failure , no cheap reps. Rest time between 2 mins to 2:30, most sets should be around 2 minutes , for your heavy sets on compounds go to 2:30. Squats and deadlifts should go up to 3 minutes. Feel free to use just lengthened partials on the sets that require high reps. You can use more supersets if you wish, so time passes by faster , only to be used for antagonistic body parts. Feel free to adjust volume based on your recovery and work your way up. This can be edited to be used as a home gym/only dumbells. With most of the exercises having a similar alternative. A deload is highly recommended after the end of the program. Preferably running just one upper and one lower day on week 13.",['Beginner'],"['Bodybuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,12.0,70.0,409,2024-01-20 11:19:00,2025-06-18 08:12:00 5 Day Physique Builder (PPL UL),Balanced Physique development on a 5 day Push Pull Legs Upper Lower split.,['Beginner'],['Athletics'],Full Gym,6.0,70.0,192,2024-03-31 10:39:00,2025-06-18 12:23:00 5 Day Strongbuilding,"This program was designed with the goal of increasing strength and power, while also building an aesthetic physique simultaneously.",['Intermediate'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,90.0,480,2025-05-14 03:08:00,2025-06-18 08:04:00 5 Day ULPPL,"Hypertrophy Focus Progressive Overload on Main Lifts Working in the 6-8 rep range for main-lift (4-6 rep range for dead lift). Increase weight week to week if able to hit 8 reps at a given weight on the last set.","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,50.0,336,2024-11-14 10:44:00,2025-06-18 09:03:00 5 Day Upper Lower Split - Strength and Hypertropy,"This program is designed for lifters who want to improve their strength while fully stimulating hypertrophy. Workouts are designed around an upper lower split with an accessory day in the middle to hit abs, forearms, and neck. This accessory day is not required if you want to turn the program into a 4 day split. Workouts start with compound lifts for building strength then use isolation exercises to fully get muscles to failure. If in a time crunch, compound lifts can be skipped for hypertrophy benefits. For each exercise do 3-4 sets, whatever is more comfortable.",['Intermediate'],"['Bodyweight Fitness', 'Bodybuilding', 'Athletics']",Full Gym,14.0,90.0,490,2025-05-07 09:25:00,2025-06-18 09:23:00 5 Days Gentleman’s Split,"The purpose of this program is to train every muscle group directly 2 to 3 times per week with moderate training volume and high intensity. This allows for very intense workouts (every set is either taken to failure or 1 rep shy from failure for some compound movements). This program is suitable for any intermediate or advanced trainee who wants to get as jacked as possible. For beginners it may be too much. This is a template that has to be adjusted for individual goals. It is possible to incorporate ab work and neck work if needed (during leg days for example) and it is possible to also include a vertical press for the shoulder and arms day for better shoulder development if needed. For people who struggle to train to failure or very close to failure on every set, they will likely benefit from doing slightly higher volume.",['Intermediate'],['Athletics'],Full Gym,16.0,90.0,464,2025-02-27 12:21:00,2025-06-18 08:13:00 5 Times the Hero,5 Day a week - Upper body Hypertrophy/Leg Maintenance split,"['Intermediate', 'Novice']",['Bodyweight Fitness'],Full Gym,12.0,60.0,324,2024-02-15 06:49:00,2025-06-18 11:05:00 5 day ULULarms,"this is a hypertrophy focused program. I personally only have access to weighted calisthenics and barbell training, but feel free to substitute these exercises with dumbbells/kettlebells etc…","['Intermediate', 'Novice']","['Powerbuilding', 'Bodybuilding', 'Powerlifting']",Garage Gym,12.0,80.0,300,2025-03-19 02:46:00,2025-06-18 11:28:00 5 day Upper Lower Split,Hypertrophy Upper Lower Split,"['Novice', 'Beginner', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,80.0,344,2024-11-10 09:27:00,2025-06-18 08:52:00 5 day bodybuilding,"Strength, Mass, Aesthetics",['Intermediate'],"['Powerlifting', 'Powerbuilding']",Full Gym,12.0,80.0,342,2024-06-12 07:41:00,2025-06-18 11:05:00 5 day dumbbell & barbell split,"This workout uses only dumbbells and barbells, hitting each muscle group once a week. Suitable for intermediate level.",['Novice'],"['Bodybuilding', 'Powerbuilding']",Dumbbell Only,5.0,40.0,145,2024-10-29 04:03:00,2025-06-18 08:10:00 5 day powerbuilding program,"3 4 week blocks leading to a peak First and second blocks have 5 day splits (2 heavy days-rest-3 light days-rest) Third and last block has a 4 day split (sbd day-rest-2 light days-rest-1 light day-rest) Last week is comp/max test",['Intermediate'],['Powerbuilding'],Full Gym,12.0,100.0,310,2024-06-24 01:38:00,2025-06-18 09:27:00 5 day split,"Basic 5 day split, play with the volume as you like to maximize recovery or effort in your workouts. Mostly every muscle group is covered in the program. I made this solely for my training to have a complete routine so feel free to add/switch/remove exercises to your leisure!","['Beginner', 'Intermediate', 'Novice', 'Advanced']","['Athletics', 'Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting', 'Powerlifting']",Full Gym,10.0,50.0,310,2024-08-24 07:58:00,2025-06-18 08:22:00 "5 day upper, lower, arms/abs","Upper lower x 2 and arms/abs per week Same shit for the entirety of the 12 weeks/ongoing","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,396,2024-11-08 11:38:00,2025-06-18 09:31:00 5 days PPLPP,BODY BUILDING,['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,480,2024-07-06 09:56:00,2025-06-18 08:20:00 5 days Upper lower,Getting over the cons of the normal upper lower split by adding additional upper day to train the smaller muscles,['Intermediate'],"['Bodybuilding', 'Athletics']",Full Gym,8.0,80.0,216,2024-02-07 03:18:00,2025-06-18 10:35:00 5 days muscle gains,"Experience in lifting, focus on compound movement 5 days with 2 legs, 2 upper one cardio/core focus",['Intermediate'],['Bodybuilding'],Full Gym,12.0,70.0,433,2024-08-12 05:10:00,2025-06-18 08:20:00 5 days program Natural Lift,"This Is for all leves training if you are a natural lifter And you want a science base training","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,60.0,336,2024-08-18 06:17:00,2025-06-18 11:15:00 5 times a week upper and lower body split + cardio,3 months hypertrophy all major muscle + cardio,['Intermediate'],['Athletics'],Dumbbell Only,12.0,60.0,684,2024-02-19 05:55:00,2025-06-18 10:20:00 5 x 5,powerlifting,['Beginner'],"['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Olympic Weightlifting', 'Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,120.0,245,2024-12-30 01:10:00,2025-06-18 07:57:00 5 x 5 x 5,Targeting all the muscles of the body using compound exercises in a short time,"['Advanced', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,4.0,40.0,72,2025-05-05 10:45:00,2025-06-18 12:08:00 5-DAY GYM ROUTINE (Lean & Athletic Build),"This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.","['Beginner', 'Novice', 'Intermediate']","['Powerbuilding', 'Muscle & Sculpting', 'Powerlifting']",Full Gym,6.0,60.0,162,2025-05-31 06:43:00,2025-06-18 09:07:00 5-Day Functional Fitness,"Functional fitness program, intro level. Friendly for folks who visit Planet Fitness or other basic entry-level gyms.",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,6.0,60.0,150,2024-10-27 05:50:00,2025-06-18 10:51:00 5-Day Home Training,"This 5-day at-home dumbbell and bench program is designed to build muscle, improve strength, and enhance definition using minimal equipment. It focuses on compound and isolation movements to ensure balanced development, efficiency, and progressive overload while maintaining flexibility for different fitness levels. Week Progression Plan • Weeks 1-8: Stick to core exercises with linear weight progression and focus on mastering tempo and range of motion. • Weeks 9-16: Introduce variations (e.g., incline/decline bench, unilateral movements), increase volume, and incorporate advanced techniques for challenge and growth. Key Adjustments from Weeks 1-8 that will be seen in Weeks 9-16: ✅ Drop Sets & AMRAP – To increase intensity. ✅ Tempo Manipulation – Slow negatives and pauses to increase tension. ✅ Unilateral Movements – To improve control and stability. ✅ Supersets – To make workouts more time-efficient and challenging.","['Novice', 'Intermediate']",['Bodybuilding'],Dumbbell Only,16.0,60.0,432,2025-03-16 12:48:00,2025-06-18 10:09:00 5-Day Push Pull Legs Split,well-balanced and hypertrophy-focused—you’ll want to run it for at least 6–12 weeks to see solid progress and measurable results.,"['Advanced', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,60.0,384,2025-05-30 05:17:00,2025-06-18 09:14:00 "5/3/1 ""Dungeon booty Vixen""","It's a variation of the popular 5/3/1 routine, tailored specifically for female athletes. This program focuses on overall strength while also incorporating hypertrophy elements for legs and glutes. Our inside joke is to try and emulate the physique of '80s sword and sorcery movie stars. You could call it a ""powerbuilder"" or old-school routine. *** Instructions *** - In 5/3/1, there's a value used to calculate the weights called the ""training max"" (we'll call it TM from now on). This is a percentage of your one-rep max (1RM) for a specific exercise. In this variation, you use 80% or 85% of your 1RM, but it's recommended to start with 80%. For example, if your 1RM for squats is 100 kg, you'd do 100 x 0.80 = 80 kg. So, 80 kg is your TM. - All the variations (like Push Press, RDL, Front Squat, and Paused Bench Press) use the same TM as their main exercise (e.g., Push Press uses the same TM as Standing Press). The difficulty of these variations is already factored in. - In the Boostcamp app, you need to enter the TMs for the variations manually. Remember, they're exactly the same as the main exercise. - The last set of the first exercise is always an AMRAP. Complete the required reps plus as many extra reps as you can. For example, on day one of week one, you should do at least 5 reps plus any extra reps you can manage. - RPE stands for Rate of Perceived Exertion, which is a scale used to measure the intensity of an exercise based on how hard it feels to the individual. For example, if you are doing a set of 12 reps at RPE6, it means you are working at an intensity where you feel you could do 4 - 6 more reps before reaching failure. -Progressing accessories with RPE involves gradually increasing the weight or reps while keeping the same RPE level, ensuring consistent challenge and adaptation without overexertion. - RPE is not fixed and can vary from day to day depending on factors like fatigue, stress, and overall condition. It's important to understand that a weight that feels like RPE8 one day might feel like RPE6 on another day. This variability highlights the importance of autoregulation, which means adjusting your training intensity based on how you feel each session. By doing this, you can ensure you're working at an appropriate intensity and avoid overtraining or undertraining - After completing the 3-week cycle, run the routine again, adding 2.5 kg to upper body lifts and 5 kg to lower body lifts. For example, if you squat 100kg, enter 80kg as your TM. After 3 weeks, use a TM of 85kg. If the last cycle feels really heavy add 1.25 and 2.5 instead - Deload after 6 weeks (see week 4) - Aim for a clean calorie surplus. - Try to complete at least 3 cycles of 6 weeks each. - Start light. - Light cardio on rest days is fine.","['Novice', 'Beginner']",['Muscle & Sculpting'],Full Gym,3.0,60.0,59,2024-07-23 01:12:00,2025-06-26 12:36:00 5/3/1 (1),A linear consistent program for intermediate lifters using a alternate version of 5/3/1 beyond use TM or 90% of your 1RM (every third set is a AMRAP set and on the 4-6 weeks and if you run the program again add 5-10 pounds on your TM total for bench and 10-15 pounds on your deadlift and squat TM). Also every joker set (100% sets) is optional if you are feeling strong but is required on the 3 and 6 weeks to gauge how much weight you would add in the next block.,['Intermediate'],"['Powerbuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,7.0,90.0,159,2024-09-16 11:39:00,2025-06-18 09:37:00 5/3/1 +,"TRAINING MAX: *** Set initial 1 Rep Max to 90% of true one-rep max. ** Use your Week 1 + sets to fine tune your 1RM. For example, if you can do 12 or more for your week 1 top set, bump up your training max. If you can only do 4-6, lower it. If you can do 8-12 at RPE 9 it's probably right on.",['Novice'],['Muscle & Sculpting'],Full Gym,4.0,60.0,72,2024-12-31 11:31:00,2025-06-18 08:36:00 5/3/1 + Oly,"Prep for untamed strength novice lw <200# Events: Circus DB 85# Axle C&P 185# alternating AMRAP Car DL: ~16” 588# Wheelbarrow: ? Natural Stone Carry ~#180 for distance Front Hold Iso 25# 60lb medball throw + chain drag","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,9.0,80.0,164,2025-01-24 09:41:00,2025-06-28 04:33:00 5/3/1 - Powerbuilder Edition,"This is a 5/3/1 variation that I have designed. PLEASE USE A 85% TRAINING MAX (TM) NOT A TRUE 1RM. When the app prompts a 1RM only put 85% of that 1RM. If my 1 rep max on bench is 160kg then I put 136kg in the 1RM request. This is not for beginners - please see 5/3/1 for beginners or starting strength. I built this with ""Power-Building"" in mind, taking some concepts from 5/3/1 and building something I personally aim to follow. As a result it may not be the ideal program for your needs but feel free to edit more specific to your goals. I have set it up to run for 3 weeks, you then increase your TM as per 5/3/1 guidance or take a deload week (which is not programmed) and then rerun it. Accessories have been chosen for my needs so adjust accordingly. There's nothing magic about this program. I am also running a mini experiment of all accessory work being within 2-3 x 5-12. Heavier load, lower volume, higher intensity overall. You will do 2 main lifts per session with GPP/Bodybuilding volume work in an Upper/Lower split. All muscles will be hit 2x per week with sufficient volume for growth. Sessions will follow: AMRAP for main lift, then volume work for mirrored main lift (Deadlift/Squat & Bench/OHP) followed by the GPP/Bodybuilding work, as mentioned. 5/3/1 also programs in jumps and throws - I HIGHLY recommend you do them - but understand they are not mandatory. I haven't programmed any conditioning so follow 5/3/1 guidelines for this. I would say: 2-4 easy sessions and 1-2 hard sessions per week. You can adjust per your needs and ability but don't be the lifter who skips conditioning work - ""The better conditioned lifter always wins"". For accessory work: do what you feel you can handle, train hard but don't go overboard. The worst thing you can do when in a hole is keep digging. I am doing a little experiment as I mentioned. This is just for me to see how I react to a heavier load, lower rep style work. I have recently been doing a RP (Renaissance Periodisation) style of large ranges, pushing reps high with lower load etc and I want to switch it up. You could still do that style here but that is why I have written it this way. As its 4x per week you can run it as: A. On Off Repeat, B. 2 On 1 Off 2 On 2 Off, C. 2 On 1 Off repeat. Other recommendations: 1. Super-set as much as you'd like so long as it makes sense. Throw in ab work or pair two exercises together that don't interfere with one another i.e. bicep and triceps work. 2. Don't overthink it - just do the work and move on. 3. DO YOUR CONDITIONING - 20-30 mins steady state counts but also do something that challenges you i.e. prowler, Cross fit conditioning WOD whatever - again see point 2.","['Intermediate', 'Advanced', 'Beginner', 'Novice']","['Powerlifting', 'Powerbuilding']",Full Gym,3.0,70.0,87,2024-11-05 03:27:00,2025-06-18 10:46:00 5/3/1 7th Week Deload,"Standard 5/3/1 mesocycle: Weeks 1-3 (Leader cycle 1) Increase TMs Weeks 4-6 (Leader cycle 2) 7th Week deload Increase TMs Anchor cycle","['Novice', 'Intermediate']",['Athletics'],Garage Gym,1.0,30.0,16,2024-10-03 05:27:00,2025-06-23 09:58:00 "5/3/1 Anchor - 5s Pro, Jokers and FSL","This is from page 64 of the 5/3/1 Forever book Joker sets are extra work sets added above the highest percentage set for the day. These are usually done for 1-2 sets of 1-3 reps at 5-10% above the highest set of the day 3/5/1 Programming, and joker sets are only used on the first and third weeks of the cycle, week two is all about bar speed and rep quality The recommended periodization for 5/3/1 is to do 2 leader cycles followed by 1 anchor cycle. A complete mesocycle would follow this format: Weeks 1-3 (Leader cycle 1) Increase TMs +5lbs upper body lifts / +10lbs lower body lifts Weeks 4-6 (Leader cycle 2) 7th Week deload Increase TMs +5lbs upper body lifts / +10lbs lower body lifts Anchor cycle",['Advanced'],['Bodybuilding'],Garage Gym,3.0,60.0,92,2024-09-11 04:11:00,2025-06-29 01:53:00 5/3/1 BB Mod,"5/3/1 modded to add strength between bodybuilding cycles, while maintaining size through volume. Similarly, can be used to bust plateaus.",['Novice'],"['Muscle & Sculpting', 'Powerlifting', 'Powerbuilding', 'Bodybuilding']",Full Gym,8.0,60.0,184,2024-01-27 08:24:00,2025-06-18 09:37:00 5/3/1 BBB Beefcake,Boring But Big with the BBB sets at FSL. Then the assistance is provided.,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Garage Gym,3.0,60.0,54,2024-06-07 03:01:00,2025-06-29 02:38:00 5/3/1 BBS FSL (for athletes with back issues),"This is my custom program for handling severe back pain and gaining muscle while still doing the main barbell movements. I have a l5-s1 hernia, a spondy and a facet syndrome so planned the exercises accordingly. Feel free to modify as appropriate. Training max should be 90% of the actual rep. max. After finishing the cycle, add no more than 2,5 kilos to pressing and 5 kilos to other main compounds. Each workout begins with a McGill Big Three drill to be repeated on rest days. All exercises before the main lift of the day are warmup drills. The workouts require a trap bar, a belt squat and reverse hypers machines. Recommended to run for around a year before returning to competition lifts. Consider consulting a professional before starting. I share what works for me, may not work for you.","['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,4.0,80.0,152,2025-05-18 04:14:00,2025-06-18 12:03:00 5/3/1 BS ULU,Use 92.5−95% (depending on intensity) of your real 1 rep max as input for training max.,"['Beginner', 'Intermediate']",['Bodybuilding'],Full Gym,6.0,120.0,168,2024-06-21 04:05:00,2025-06-18 09:17:00 5/3/1 Black Army Jacket Anchor,"This is the Anchor for Black Army Jacket, run this for 1 to 2 cycles. You can go for PRs and / or joker sets on or after the 90%, 85% or 95% sets. Optional, only do if you're feeling strong Joker sets are extra work sets added above the highest percentage set for the day. These are usually done for 1-2 sets of 1-3 reps at 5-10% above the heaviest set of the day PR sets are just as many reps as possible (AMRAP) at a certain % An improvement on a few different templates and kind of the reverse of Full Body, Four Days. The worst part of Black Army Jacket is unloading and loading the deadlift bar. The best part of the programming is the ability to do your assistance work between your work sets. Saves time and energy. 3 to 4 days of hard conditioning maximum 3 to 5 days of easy conditioning From page 117 of 5/3/1 Forever",['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Garage Gym,3.0,60.0,96,2024-09-26 05:27:00,2025-06-18 12:10:00 5/3/1 Bodybuilder,"IMPORTANT NOTES: Take last set of compound lift to failure. Use 90% of 1RM when prompted for max. When you finish the three week cycle, add 10 pounds to squat and deadlift maxes, and 5 to your bench max.","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,3.0,60.0,66,2025-06-05 04:21:00,2025-06-19 02:48:00 5/3/1 Boring But Strong,This is Boring But Big's stronger cousin. It is a blitzkrieg of volume at appropriate weights that allows you to use proper form and bar speed. From page 134 of 5/3/1 Forever,"['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,3.0,60.0,60,2024-09-19 07:34:00,2025-06-29 01:40:00 5/3/1 FSL AMRAP,Strength - last set is an AMRAP,['Novice'],"['Muscle & Sculpting', 'Powerbuilding', 'Bodybuilding']",Garage Gym,3.0,30.0,18,2024-11-11 08:36:00,2025-06-18 10:37:00 5/3/1 First Set Last,"There isn’t a FSL variation of 531 on Boostcamp yet, so I figured why not do it myself. If you’re unfamiliar with the guidelines for the program, I suggest you go read up on it (there’s loads of info online), but just remember to set your training maxes to 85-90% of your 1RM’s. I haven’t included a deload week in the template, so remember to do it every 2 cycles, or when the need arises.","['Advanced', 'Intermediate']",['Bodybuilding'],Garage Gym,3.0,60.0,12,2024-01-10 10:59:00,2025-06-25 06:01:00 5/3/1 For Bodybuilding,"5x3/5/1 85% Training Max The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders' routines. When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over. For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you're asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery. https://www.jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding",['Intermediate'],['Bodybuilding'],Full Gym,3.0,60.0,60,2024-11-25 01:27:00,2025-06-18 08:25:00 5/3/1 ISH,Strength and slight hypertrophy,"['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Garage Gym,4.0,60.0,72,2024-02-17 07:48:00,2025-06-18 07:47:00 5/3/1 Krypteia Part 2,"Once you go through all 3 phases and want to do Krypteia again, you can simply leave out part 1. Essentially, this program has a preparatory program followed by two cycles of a leader and one cycle of an anchor. Accessories: Dumbell squat and SLDL are paired with the press / bench press. The deadlift is done with a shrug after each lift Dips and pullups are paired with the squat and deadlift Assistance work is done between every single set of the main lifts, including the warmup sets and supplemental sets The goal is to complete each workout in under 45 minutes. From page 233 of 5/3/1 Forever Overview: Part 1 - 4 days / week, 5s pro, 5x5 FLS, 2 cycles (6 weeks) Part 2 - 3 days / week, 5s pro, 5x10 FSL, 2 cycles (6 weeks) Part 3 - 3 days / week, 5/3/1, PR sets, 5x5 FSL, 1 cycle (3 weeks) Bench press / Military press training max example: Part 1 - 300lbs (85%) done for two cycles Part 2 - 300/305, one cycle of each Part 3 - 310lbs Squat / Deadlift training max example: Part 1 - 300lbs (85%) done for two cycles Part 2 - 300/310lbs, one cycle of each Part 3 - 320lbs",['Intermediate'],"['Bodybuilding', 'Athletics']",Garage Gym,6.0,50.0,95,2024-09-20 04:25:00,2025-06-18 08:20:00 5/3/1 Krypteia Part 3,"Once you go through all 3 phases and want to do Krypteia again, you can simply leave out part 1. Essentially, this program has a preparatory program followed by two cycles of a leader and one cycle of an anchor. Accessories: Dumbell squat and SLDL are paired with the press / bench press. The deadlift is done with a shrug after each lift Dips and pullups are paired with the squat and deadlift Assistance work is done between every single set of the main lifts, including the warmup sets and supplemental sets The goal is to complete each workout in under 45 minutes. From page 233 of 5/3/1 Forever Overview: Part 1 - 4 days / week, 5s pro, 5x5 FLS, 2 cycles (6 weeks) Part 2 - 3 days / week, 5s pro, 5x10 FSL, 2 cycles (6 weeks) Part 3 - 3 days / week, 5/3/1, PR sets, 5x5 FSL, 1 cycle (3 weeks) Bench press / Military press training max example: Part 1 - 300lbs (85%) done for two cycles Part 2 - 300/305, one cycle of each Part 3 - 310lbs Squat / Deadlift training max example: Part 1 - 300lbs (85%) done for two cycles Part 2 - 300/310lbs, one cycle of each Part 3 - 320lbs","['Novice', 'Intermediate']",['Powerbuilding'],Garage Gym,3.0,50.0,63,2024-09-20 04:40:00,2025-06-18 08:31:00 5/3/1 Pervertor,"This template is a mix of boring but strong, boring but big and second set last. I really like both the leader and anchor templates for this variation as it combines a lot of good supplemental work and does so without being too ignorant. This combines strength and size and does so compromising much. This can be done as a four day per week template, but you may have to be honest with yourself and use a three day per week format, repeating each workout every nine days. There are no gold medals for trying. So do it in such a way that you have success The Perveror template must be done with 3/5/1 programming","['Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting']",Garage Gym,3.0,60.0,84,2024-09-10 09:23:00,2025-06-18 10:08:00 5/3/1 Pervertor Mesocycle,"This template is a mix of boring but strong, boring but big and second set last. I really like both the leader and anchor templates for this variation as it combines a lot of good supplemental work and does so without being too ignorant. This combines strength and size and does so without compromising much. This can be done as a four day per week template, but you may have to be honest with yourself and use a three day per week format, repeating each workout every nine days. There are no gold medals for trying. So do it in such a way that you have success The Perveror template must be done with 3/5/1 programming This version contains two leaders, 7th week deload and one anchor for a complete mesocycle Joker sets are extra work sets added above the highest percentage set for the day. These are usually done for 1-2 sets of 1-3 reps at 5-10% above the highest set of the day Regarding the windowmaker sets on week 8 - these will make you physically and mentally strong, best of luck Weeks 1-3 (Leader cycle 1) Increase TMs Weeks 4-6 (Leader cycle 2) 7th Week deload Increase TMs Anchor cycle","['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,10.0,60.0,288,2024-09-13 09:29:00,2025-06-27 12:57:00 5/3/1 Program A,"5/3/1, hypertrophy","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Garage Gym,4.0,90.0,76,2025-06-15 03:33:00,2025-06-25 12:37:00 5/3/1 Program B,"5/3/1, hypertrophy","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,4.0,90.0,78,2025-06-15 03:34:00,2025-06-18 08:30:00 5/3/1 Program Plus Extra Accessories.,"Please Note the notes added through the program they help dictate weight and goals for each exercise. Every 4-week block add weight to the main movement (on top of the given %). (5lb for upper body, 10 for lower body.) So for week 9, you will be adding 20 total lbs to the lower body main movement. The percentage maxes are based on a training max, not a true max this should be about 90% of your true max for intermediate lifters. For novices/beginners, this doesn't really matter IMO. The first 2 exercises of each day are by far the most important this could be considered the minimum dose of training if you don't have enough time for a full session. You NEED to go hard on the big compound for this to be effective. your amraps need to be difficult. push yourself.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,288,2024-08-22 11:07:00,2025-06-18 11:10:00 5/3/1 Strength,Build up raw strength and the 4 main lifts.,"['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,60.0,52,2025-03-10 06:51:00,2025-06-18 08:09:00 5/3/1 Strongman,Strongman training,['Intermediate'],['Powerbuilding'],Full Gym,4.0,120.0,92,2024-05-07 05:39:00,2025-06-18 12:09:00 5/3/1 The Triumvirate,"Time efficient workouts, only effective exercises.",['Novice'],"['Bodybuilding', 'Powerbuilding']",Garage Gym,7.0,40.0,84,2024-08-19 01:49:00,2025-06-28 09:25:00 5/3/1 beach body challenge OHP edition,So instead of doing the normal 5/3/1 beach body am using this for improving the overhead press with 5/3/1 programming and accessories.,"['Novice', 'Intermediate']","['Muscle & Sculpting', 'Powerbuilding']",Garage Gym,4.0,120.0,96,2024-03-02 02:18:00,2025-06-20 08:26:00 5/3/1 for mee to theee,"Get strong as shit. Note: Do calves 2-3 times a week as you see fit Every cycle through add 5lbs to your OHP & BP. Add 10 to Squat & Deadlift I would also recommend hitting forearms at least once a week when you can",['Novice'],['Bodybuilding'],Full Gym,4.0,120.0,71,2025-04-28 05:53:00,2025-06-18 10:24:00 5/3/1 krypteia 2days/week,"5/3/1 for when limited to 2 days a week Read Jim's article on his website for more Info. Change assistant to what you like. Add 5lbs to upper body and 10lbs to lower body when restarting after 6 weeks % are 85-90% of 1 Rep max",['Advanced'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,6.0,40.0,72,2025-02-04 11:08:00,2025-06-24 12:31:00 5/3/1 plus Bodybuilding,5/3/1 strength training base with bodybuilding style accessories. 6 weeks on with 1 week of deload. Set training max at 85% of actual max. Increase training max for upper body by five pounds and lower body by 10 pounds every time you hit 8 or more reps on the 1+ set.,['Novice'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,14.0,70.0,336,2025-04-16 12:27:00,2025-06-18 08:11:00 5/3/1 w/ muscle endurance,Top End Strength and Muscle Endurance,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Garage Gym,3.0,60.0,63,2024-01-13 02:04:00,2025-06-18 11:48:00 50lbs in 5 Weeks,Gain Strength in Bench press and Squat while doing accessories to strengthen muscles and increase hypertrophy. Made by Alex Bromley. Edited for my Goals.,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,5.0,50.0,85,2024-03-08 03:18:00,2025-06-18 11:11:00 531 + Rows,"531 with Wednesday as a Bentover Barbell Row day progressed in same way as the main compounds. Accessory work focused on bench variations (incline and dumbbell) to allow for 3 days of bench work.","['Novice', 'Intermediate', 'Beginner']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,3.0,60.0,45,2024-12-02 07:56:00,2025-06-18 08:23:00 531 All Arounder,"Build and maintain strength in bench press, squat, deadlift, and overhead press with variations and dumb bells.",['Intermediate'],['Bodybuilding'],Garage Gym,7.0,70.0,170,2025-06-09 05:06:00,2025-06-26 02:11:00 531 BBB,Get stronger and good joints,['Intermediate'],"['Bodyweight Fitness', 'Bodybuilding']",Garage Gym,4.0,30.0,36,2024-05-07 09:44:00,2025-06-18 11:28:00 531 Grey pubes,"Jim says that he feels a lot better on a two day per week weight training program but like us all trys to do more, I personally feel given most people's life stresses two days are enough, I personally will be adding a day for mobility and stretching with perhaps some single joint exercises ie bicep curls, pushdowns, lateral raises etc As you know Jim's programs are based around Squat, bench, deadlift, OHP I swapped squat for safety bar and I'll probably swap deadlift for Hexbar Deadlift these are personal preferences as I'm no long competing as a powerlifter and want to strengthen my core and protect my lower back.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,48,2025-01-16 09:46:00,2025-06-18 08:31:00 531 HARDCORE,Zespół negro nie wypije to niegro,"['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,4.0,120.0,92,2024-04-14 03:10:00,2025-06-18 09:38:00 531 SSL Leader 5s Pro,Build strength on big lifts while bringing up aesthetic weaknesses (middle delts and quads),['Novice'],['Muscle & Sculpting'],Garage Gym,3.0,60.0,51,2024-12-07 03:40:00,2025-06-23 02:44:00 5DUL,To build and maintain strength and size while not making things too difficult or overcomplicated.,"['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,8.0,50.0,180,2025-02-08 08:07:00,2025-06-18 08:23:00 5day workout (weekday),help people workout during weekdays if their weekends are busy or only have 5 days a week,['Intermediate'],['Bodybuilding'],Full Gym,1.0,120.0,43,2024-01-08 12:01:00,2025-06-18 08:10:00 5x a Week,Testing the new split system and diet,['Intermediate'],['Bodybuilding'],Full Gym,12.0,30.0,324,2024-05-26 01:19:00,2025-06-18 12:04:00 "5x a Week Upper Lower Split (3x upper, 2x lower)","Literally just uploading my own program to boostcamp so I can use the app to track Unequal frequency for an equal physique. For those who find their upper body recovers quicker than their lower body and for superset enjoyers. An upper/lower split with an emphasis on the upper body. Also, side delts are on leg days to allow for more superset flexibility and to decrease time on upper body days. Feel free to slot another muscle group to leg day if you'd rather train side delts 3x a week and find that muscle doesn't affect performance on upper body days. I'd recommend arms or shoulders The exercises are what I personally do due to the layout of my gym and what I have available. If anyone actually runs this, feel free to change around the movements for what you have/like. Start with a lower volume and add more in later. Better to start with less and add more later-especially with a 3x a week upper body frequency. Suggested Days: Any Days work as long as you do them in this order, but these are the days I go to the gym cause I like lifting on the weekends M: Rest T: Lower 1 W: Upper 2 T: Rest F: Upper 2 S: Lower 2 S: Upper 3",['Novice'],"['Powerbuilding', 'Bodybuilding', 'Powerlifting', 'Muscle & Sculpting']",Full Gym,12.0,60.0,259,2024-06-03 11:27:00,2025-06-18 07:46:00 5x5 Big Four.,"Overhead press, deadlift, bench press and front squat. Non-stop 5x5 for general strength and to keep fatigue low. If feeling strong go to 80% but this is not meant to be a super hard workout. I was getting tired of big workouts making me too fatigued. Combine with cardio if you want to do something more. Front squat instead of back squat as I just happen to prefer that. :D","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting']",Garage Gym,4.0,20.0,28,2025-04-07 07:29:00,2025-06-18 09:15:00 5x5 strength,Do it,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,108,2025-05-12 03:45:00,2025-06-18 12:21:00 5x5 strong lift program(modified ver.),"the increase of strenght and size of muscle it also improve your performance capablility","['Intermediate', 'Novice']","['Powerbuilding', 'Powerlifting']",Garage Gym,12.0,80.0,108,2024-08-13 08:41:00,2025-06-30 05:26:00 5x5/3/1 Anchor,"5x5/3/1 anchor template from 531 Forever by Jim Wendler. Supplemental exercises are done in First Set Last fashion. The priority in this template is to go hard/heavy on the main lift and accessories. Add your own 50-100 reps for Push, Pull, and Legs/Core each training day. Enter your TRAINING MAX, which should be 80-85% of your 1RM. Or do what you want, I’m not your dad.",['Advanced'],['Muscle & Sculpting'],Full Gym,3.0,80.0,24,2024-05-08 11:36:00,2025-06-18 10:53:00 5x6 plan,Workouts that I enjoy and sharing it with others,['Beginner'],"['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,6.0,30.0,126,2025-04-14 02:54:00,2025-06-18 08:54:00 6 DAY SPLIT (PPL x Arnold),"6 days per week - Calisthenics + strength training. Push - Chest & Triceps Pull - Back & Biceps Legs - Quads Focused Chest & Back Shoulders & Arms Legs - Hamstrings Focused",['Novice'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,70.0,660,2025-06-01 01:45:00,2025-06-18 11:07:00 6 Day Power & Hypertrophy Split (PHS-6),"The purpose of the PHS-6 (Power & Hypertrophy Split) program is to maximize muscle growth and strength development through a structured 6-day upper/lower split. By combining heavy compound lifts for strength with higher-rep hypertrophy work, this program ensures: • Progressive Overload: Systematic strength increases to build a solid foundation. • Muscle Hypertrophy: Targeted volume and intensity for maximum muscle growth. • Balanced Development: Equal emphasis on upper and lower body to avoid imbalances. • Consistency & Recovery: Optimized training frequency with strategic rest days. This program is ideal for lifters seeking size, strength, and a well-rounded physique while training with dumbbells, a barbell, and a bench press.","['Intermediate', 'Novice', 'Beginner', 'Advanced']","['Powerbuilding', 'Bodybuilding']",Garage Gym,8.0,90.0,384,2025-03-28 12:28:00,2025-06-25 04:53:00 6 Day Powerbuilding (Base+Peak),"Introducing my 13-Week Powerbuilding Program: The ultimate training plan designed for serious lifters who want to build muscle, increase strength, and crush their 1-rep max on the bench press, squat, overhead press, and deadlift. Whether you're aiming to improve your raw strength or build a physique that turns heads, this program combines the best of both worlds—powerlifting for maximal strength gains and bodybuilding for muscle growth and definition.","['Beginner', 'Advanced', 'Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting']",Full Gym,13.0,70.0,639,2025-03-29 04:38:00,2025-06-18 11:06:00 6 Day Split - Push/Pull/Abs/Legs/Shoulders/Core,"The purpose of this 6-day bodybuilding resistance training program is to provide an effective and efficient workout regimen that utilizes only dumbbells and barbells to foster muscle growth and strength quickly. Designed for dedicated individuals seeking to optimize their fitness, this program focuses on the best exercises that promote functional strength and muscle hypertrophy without exhaustion and unnecessary fatigue and without the need for cables or complex equipment. Each workout is strategically crafted to target specific muscle groups, allowing for adequate recovery while maintaining high intensity 6 days a week. By following this program, trainees will maximize their gains, improve their overall physique, and develop a sustainable approach to resistance training. Monday- Push day Tuesday- Pull day Wednesday- Abs day Thursday- Legs day Friday- Shoulders day Saturday- Core day *For a less vigorous process you can turn this program to a asynchronous program (not aligned with the weekdays) by taking a rest day after every two training days before resuming the program in order to allow for more physical and mental recovery. Another great recommendation is to merge legs and shoulders into one day of Lower/Upper Body Supersets! -The program was recently updated to include progression over the weeks, starting from week 5 onwards, rejoin for updated workouts.","['Intermediate', 'Advanced']",['Athletics'],Dumbbell Only,12.0,60.0,509,2024-10-06 08:14:00,2025-06-29 02:28:00 6 Day/6 Week PowerBuilding,Builds mass while building strength. First 4 weeks builds up intensity until a 5th week deload and a 6th week PR test.,['Novice'],['Bodybuilding'],Full Gym,6.0,90.0,260,2025-04-24 04:24:00,2025-06-18 08:13:00 6 Week Get Started,Create a solid foundation starting slowly.,['Advanced'],"['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,40.0,213,2024-01-03 04:18:00,2025-06-18 11:52:00 6 Week PPL,"This program is designed for putting on size and speed. More specifically, the upper body portion is more targeted toward hypertrophy, while the lower body is targeted toward explosiveness and speed.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,6.0,80.0,180,2024-07-08 04:58:00,2025-06-18 12:21:00 6 day bodybuilding,"The goal of this 6 day bodybuilding routine is to mix fatigue/load management with volume and high intensity training to build body building type muscle. Take a 2 day break between day 3 and 4 on the 5th week if your body needs it. The 5th week is set up to give your body a rest.","['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,10.0,70.0,393,2025-05-09 01:31:00,2025-06-18 08:16:00 6 day science split,A 6 day split for hypertrophy utilising current scientific findings about wheightlifting,['Intermediate'],"['Olympic Weightlifting', 'Muscle & Sculpting', 'Bodybuilding', 'Powerlifting', 'Athletics', 'Powerbuilding', 'Bodyweight Fitness']",Full Gym,8.0,90.0,320,2024-06-24 04:14:00,2025-06-18 12:34:00 6 days Hypertrophy Program,"Push Pull Legs twice a week, 6 days a week 1 hr each day workout to grow yourself big.",['Intermediate'],"['Athletics', 'Muscle & Sculpting']",Full Gym,12.0,60.0,420,2025-04-30 11:52:00,2025-06-18 08:30:00 6 week cutting program,"A 6-week cutting program for females should focus on a balanced combination of calorie-restricted diet, high-intensity interval training (HIIT) workouts, and resistance training, aiming for a gradual fat loss while preserving muscle mass, with a focus on proper form and progressive overload throughout the duration.",['Novice'],['Muscle & Sculpting'],Full Gym,6.0,50.0,91,2025-01-24 04:49:00,2025-06-18 11:53:00 6-Day PPL,Gain strength,"['Beginner', 'Intermediate']","['Athletics', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,12.0,70.0,540,2024-03-04 05:12:00,2025-06-18 08:41:00 6-Day Power Hybrid,"This program is designed for intermediate-to-advanced lifters seeking to drive significant muscle growth (hypertrophy) while building overall strength. It utilizes a 6-day hybrid split, combining elements of Upper/Lower and Push/Pull methodologies, plus dedicated Arm/Core work. The frequent training stimulus, varied rep ranges, and inclusion of supersets, giant sets, and finishers aim to maximize workout intensity and promote consistent physique development. This program uses RPE. RPE is subjective. Use these targets as guides. If you're feeling strong, the weight might feel like an RPE 7 – increase it next time. If you're feeling fatigued, the same weight might feel like an RPE 9.5 – it's okay to adjust the weight down slightly to stay within the target RPE range. Listen to your body!","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Olympic Weightlifting', 'Athletics', 'Bodybuilding']",Full Gym,12.0,70.0,276,2025-04-15 02:49:00,2025-06-18 11:36:00 6day Push/Pull,"Two blocks over 10 weeks to help build strength while focusing on hypertrophy. Day 1 Push Priority - Chest>Delts>Quads>Tris>Abs Day 2 Pull Priority - Back>Hams>Bis>Traps>Erectors Day 3 Push Priority - Delts>Quads>Tris>Chest>Abs Day 4 Pull Priority - Hams>Bis>Traps>Back>Erectors Day 5 Push Priority - Quads>Tris>Chest>Delts>Abs Day 6 Pull Priority - Bis>Traps>Back>Hams>Erectors Realistically the weeks/days are arbitrary. Off days can be taken as needed, if a day is missed can always continue from where you left off instead of having to skip a day. If you can't hit all sets in the range, drop the weight. If all sets are at the higher end of the range, increase the weight. First block has ramping volume with week 1 and 2 can be used as an onboarding phase. Rep ranges are 7-10, with RPE being between 7-10. Isolation exercises can have an amrap as the final set of the exercise. Weight should be static across all sets, with fatigue causing the RPE increase. Second block keeps the volume while dropping rep ranges to 4-6. RPE should be kept the same between 7-10. Final set of exercises can be an amrap. Aim for weight to be static across all sets, if needed can drop the weight on the final set to reach rep goals or can do partials to finish sets.",['Intermediate'],"['Powerlifting', 'Bodybuilding']",Full Gym,10.0,60.0,480,2024-07-20 05:13:00,2025-06-18 12:10:00 6x Cutting Program 2025 Q1,"Bodybuilding Program. Lower time per session. Lots of compounds and strength training for cross progression.",['Intermediate'],['Bodybuilding'],Full Gym,4.0,90.0,144,2024-12-29 01:15:00,2025-06-18 11:09:00 6x Week Split,Hypertrophy,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Muscle & Sculpting']",Full Gym,9.0,60.0,324,2025-04-06 10:36:00,2025-06-18 09:58:00 70/30 Powerbuilding Program,"Build SBD, build mass. Weeks 1-4: Volumizing Weeks 5-8: Strength-specific Weeks 9-10: Peaking Week 11: Taper/deload Week 12: Max ——————————— KEY: T = Technique (RPE 4-5) - It will say “RPE 6” but it’s RPE 4-5, make sure to keep it at that lower RPE. L = Light (RPE 6-6.5) M = Medium (RPE 7.5-8) H = Heavy (RPE 9-9.5) S = Squat B = Bench D = Deadlift","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,80.0,307,2025-05-22 02:31:00,2025-06-25 05:12:00 70s Powerlifter - Base Phase Mod. 1 + Arm Day,"70s Powerlifter by Alexander Bromley tweaked for a tall guy with skinny arms. With Arm Day: M,T,Th,F,Sa Without Arm Day: M,T,Th,F","['Advanced', 'Intermediate']",['Bodybuilding'],Full Gym,10.0,90.0,271,2024-06-02 03:51:00,2025-06-18 12:17:00 70s Powerlifter - Beginner Modified - Peak phase,"Strength and mass for begginers, using barbells and some isolation, using Alexander Bromley's 70s Powerlifter program as a base. I am neither a coach or a pro, I made this program for myself and friends. Please make sure you have completed at least one cycle of the base phase before going on to this phase. At the end of this phase, you'll have a true 1RM which you can then use to complete percentile based programs.","['Beginner', 'Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding', 'Bodybuilding', 'Athletics']",Full Gym,9.0,90.0,117,2024-05-01 03:32:00,2025-06-18 11:42:00 75 Hard Workout Plan,"7 day split plan for 75 hard users This is primarily your workout in the gym. Add a second outside workout to full fill 75 hard daily tasks","['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,10.0,50.0,390,2024-07-08 03:46:00,2025-06-21 02:47:00 75 hard,Guided workouts for the 75 hard challenge,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,11.0,60.0,374,2025-02-13 03:20:00,2025-06-18 08:12:00 753,Get strong,['Advanced'],['Bodybuilding'],Garage Gym,13.0,70.0,156,2024-12-17 06:53:00,2025-06-18 08:50:00 7th week deload,This is to ensure you do not overtrain,['Beginner'],['Bodybuilding'],Garage Gym,1.0,20.0,4,2025-01-02 10:20:00,2025-06-18 08:26:00 8 Week Muscle Building Program,"8 Week Program Different Accessory Lifts each week Progressive Overload on 3 main lifts","['Beginner', 'Novice']",['Powerlifting'],Full Gym,8.0,40.0,184,2025-03-12 03:49:00,2025-06-18 11:39:00 "8 Week Size, Strength and Speed Upgrade","This potent programme is suited to those wishing to get bigger, stronger and more athletic with minimal time investment. This programme can be completed alongside other sporting/playing commitments. Antagonist supersets and rep progressions are utilised to maximise hypertrophic adaptations. Lower body unilateral and bilateral compound exercises are used in conjunction with plyometrics to concurrently improve strength and reactive strength and thus acceleration and maximal velocity running.",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,8.0,60.0,60,2025-06-06 10:22:00,2025-06-18 12:14:00 8 week mma strength + conditioning + mass buiding,,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Garage Gym,8.0,60.0,109,2024-05-24 10:46:00,2025-06-23 12:45:00 8 week mog,Strength,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Garage Gym,3.0,90.0,3,2024-06-25 06:06:00,2025-06-18 08:13:00 8 weeker upper lower,Ts is fye run ts if u tryna get built.,['Intermediate'],['Bodybuilding'],Full Gym,8.0,60.0,208,2024-11-04 08:35:00,2025-06-18 10:27:00 8-Week Body Recomposition,"This body recomposition guide gives you the information and tools to help you lose fat and gain muscle without unnecessary restriction. You want to progress and get stronger when you hit the weight room — even on days you're in a calorie deficit. Increase the weight on the bar whenever possible while staying in the rep ranges provided.","['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,100.0,192,2024-08-26 12:01:00,2025-06-18 12:02:00 8-Week UL/PPL,"*5-day/week LULPP (Lower/Upper/LPP) Split* that is meant to be repeated. Compound Lift focused program with slightly mixed days to keep total weekly sets higher for accessories and help build a more aesthetic look. Utilizes Double-Progression Model for some accessories, Top sets with backdown sets, and straight sets. Utilizes RPE.",['Advanced'],['Bodybuilding'],Full Gym,8.0,90.0,207,2025-05-04 02:33:00,2025-06-18 08:29:00 8/6/4/2 For strength and size,"This is a three day a week push/pull/legs programme. Each workout starts with two primary compound lifts followed by three accessory lifts. The weight used for the primary lifts is based off a training max, which starts out at about 90% of your one rep max. This training max will increase and decrease during the programme. The primary lifts are done in three waves of sets of 8, 6, 4 and 2 reps. The last set for each of the primary lifts is an amrap set with the results of this set increasing the training max for that lift. For each rep you get above the required number add 0.5kg (1lb) to the training max for upper body lifts or 1kg (2lb) to the training max for squat or deadlift. At the start of a new wave (weeks 4, 7, and 10) reset the training maxes to their original number. For the accessory lifts increase or decrease the weight as needed to stay within the rep range.",['Advanced'],['Bodybuilding'],Full Gym,12.0,70.0,180,2025-01-02 11:39:00,2025-06-18 12:14:00 8ighty 8ight,8 week power-building program,['Intermediate'],['Olympic Weightlifting'],Full Gym,8.0,120.0,293,2024-09-22 10:28:00,2025-06-18 11:07:00 "8x8, but quick…","Novice friendly program, geared towards aesthetics, but with linear progression applied to also increase strength. This program is intended for busy people who may not be able to devote enough time for 5 or more weight/lifting workouts, on top of getting their base steps/activity and cardio in. The program is divided into Horizontal Upper, Vertical Upper, Legs. This way you are working both push and pull in each upper workout, to maintain a little more balance. The “base” lifts are structured in 8x8 style (ala Vince Gironda).. For these lifts, pick a starting weight around 60% of your 1RM, or what you could do for a solid set of 12. Then, only rest 30-45sec between sets. Done properly this can be a solid cardio stimulation. The accessory lifts are done in more traditional 3x12-15. Guillotine Press is there as this is Vince Gironda inspired, but it is by no means required. You can substitute regular Bench, or any horizontal press variation. You do you, whatever gives you the best chest stimulation/connection. The bodyweight pull-ups can definitely be regressed as needed. Work up to 8x8, 8x2/3/4 is still worthwhile, even negatives or substituting lat pulldowns instead. Whatever feels best, and allows you to get a good workout in. Gironda was not a fan of heavy back squats, but they work. So pick whichever squat variation feels the best to you (be it low bar, high bar, front, hack, or sissy). I like Front for the quad emphasis , but again, you do you. All that said, feel free to substitute any exercise, as long as it’s a similar movement pattern. Whatever floats your boat. Increase weight used each week by 2.5 or 5 pounds, depending on how easy the previous week felt.",['Novice'],['Bodybuilding'],Garage Gym,6.0,50.0,102,2025-05-28 02:32:00,2025-06-26 07:35:00 9 day life,Trying to get stronger,"['Beginner', 'Novice']","['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,4.0,110.0,64,2025-06-08 08:28:00,2025-06-18 10:39:00 :),This program is focused on building a aesthetic physique and strength,['Novice'],['Bodybuilding'],Garage Gym,4.0,40.0,40,2024-09-08 07:02:00,2025-06-18 07:53:00 A Big MF Bench Program,"This is a mock prep cycle for off season use to increase squat, bench and deadlift with a main focus on building a bigger, stronger bench. It's should be ran at maintenance calories or in a surplus. Warm ups are not included and should be individualized. Warm up for each workout General- Cardio 5 mins Mobility - 1-2 exercises Stability - 1-2 exercises Sport Specific / Coordination / Control - 1-2 exercises Program SCHEDULE: RUN AS FOLLOWS- BENCH SQUAT REST DAY BENCH DEADLIFT SQUAT REST This program should only be ran by seasoned or advanced lifters who are familiar with complex movements, proper form and RPE.","['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,359,2025-02-25 12:44:00,2025-06-18 11:24:00 A Month Of Home Workouts,A Month Of Home Workouts.,"['Beginner', 'Intermediate', 'Novice', 'Advanced']","['Athletics', 'Powerbuilding', 'Muscle & Sculpting', 'Bodybuilding', 'Powerlifting']",At Home,4.0,30.0,220,2024-02-16 09:05:00,2025-06-30 07:07:00 A Reasonable Amount of Effort,"6 weeks. 3 days. Strength, Bodyweight, and Accessory Lifts.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,6.0,50.0,156,2025-06-21 12:00:00,2025-06-25 04:43:00 A Walk In The Dog Park,It’s Time To Separate The Boys From The Dogs.,"['Intermediate', 'Novice', 'Advanced']","['Athletics', 'Powerbuilding', 'Olympic Weightlifting']",Full Gym,8.0,90.0,320,2024-10-21 12:04:00,2025-06-18 12:11:00 A pretty dope program,"This program is for those who want to improve power and strength through classic and athletic exercises. It includes four sessions per week, which in practice means a training session every other day. Most sets are based on RPE, except for the back squat, so make sure to push yourself week after week and track your progress. After completing the four-week program, you can choose to deload, switch things up with different exercises for a week, or just jump back into this dope shit again.","['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,4.0,80.0,117,2025-02-04 08:27:00,2025-06-18 10:49:00 A.Fit Hypertrophy(PLP),This is an intermediate program designed to help pack on size.,"['Novice', 'Intermediate']","['Powerbuilding', 'Athletics']",Full Gym,6.0,100.0,186,2025-03-17 12:38:00,2025-06-18 07:46:00 A/B/A Alpha Over 40,"For men over 40 who want to build muscle efficiently without wasting time in the gym. This is not another ""bro split."" It’s a science-backed, minimalist approach to muscle growth, designed for real life where time, recovery, and results matter. Who This Is For: ✔ Busy professionals who can’t live in the gym but still want to look like they do. ✔ Natural lifters (especially 40+) who need smarter recovery. ✔ Former athletes or intermediate lifters stuck in progress plateaus. ✔ Anyone tired of high-volume programs that leave them burned out, not bigger. What It Delivers: 1. Max Muscle in Minimal Time - Only 3 workouts/week (A/B/A rotation). - No filler—every set is engineered for growth. 2. Age-Proof Recovery - Built-in deloads every 6 weeks to prevent burnout. - Prioritizes joint-friendly exercises (no ego lifts). 3. Progressive Overload Made Simple - Reverse Pyramid Training (RPT): Lift heavier, not longer. - Myo-Reps: More growth in fewer sets. 4. Aesthetic Focus - Targets the “Hollywood physique"" (wide shoulders, thick back, lean waist). - Balances muscle groups to avoid imbalances. What It’s NOT: ❌ A 6-day ""more is better"" bro split (wastes time). ❌ A powerlifting program (not chasing 1-rep maxes). ❌ A quick fix (this is a sustainable, long-term system). Why It Works: - Less Volume, More Intensity = Better recovery, better gains. - 2x Weekly Muscle Stimulus (optimal for naturals). - No Guesswork - clear progression rules. Bottom Line: This program is for serious lifters who value efficiency. If you want to look jacked without living in the gym this is your blueprint.",['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,12.0,60.0,198,2025-04-20 09:51:00,2025-06-18 10:29:00 ABABAB,Personal program.,"['Beginner', 'Intermediate', 'Novice']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,60.0,144,2025-06-08 09:53:00,2025-06-18 12:22:00 ABS [ Achieving Best Self ] 7Week Training Program,"Programmed designed and curated for aesthetic muscle building and fast-twitch muscle memory management/training. - Build Muscle Where You Can See Results - - Build Muscle You Utilize In Daily Life - - Workouts That Compliment Your Body - - Improve Endurance / Cardiovascular Health - - Train Your Body To Your Limits Safely - - Beginner Friendly / Low Gym Equipment -","['Intermediate', 'Advanced', 'Novice']",['Bodybuilding'],Full Gym,7.0,70.0,210,2025-02-27 07:44:00,2025-06-18 07:59:00 AC Arnold Split,"Volume based Arnold Split (Chest/Back, Arms, Legs) 2x a week for muscle hypertrophy and a bodybuilding focused physique. Feel free to swap comparable exercises per availability and time and preference. Nothing is set in stone. Also the exercises are not arranged in an order. I personally don’t like preacher curls. Doesn’t mean you can’t swap those in for EZ bar curls. Be creative with it. This is just a guide.","['Advanced', 'Intermediate']",['Powerlifting'],Full Gym,12.0,60.0,600,2024-02-15 04:53:00,2025-06-18 07:51:00 ACCORDINO,Wrestling Specific,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,80.0,408,2024-05-20 08:10:00,2025-06-18 11:35:00 ACL Phase 1,"Goal: Restore range of motion (ROM), activate stabilizing muscles (glutes, hamstrings, quads, foot muscles), and improve balance. Weekly Schedule (4x per week minimum)",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",At Home,4.0,30.0,144,2025-04-15 04:32:00,2025-06-18 11:36:00 ACL recovery + fukl boddy workout - Gym,"Week 1-4- Power Development and Dynamic Stability: Regain full strength, stability, mobility, and power, progressing toward a full return to athletic activities. Mixed with full body weight program. Frequency: 4 sessions per week, increasing plyometrics and intensity. Goals: Begin low-impact plyometric movements and build endurance. Week 4-8 Agility, Speed, and Return-to-Sport Preparation Frequency: 5 sessions per week, including higher-impact drills, simulated sports moves, and agility training. Goals: Prepare for running, agility, and return-to-sport movements.","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,50.0,252,2024-10-27 01:33:00,2025-06-18 11:26:00 AESTHETIC BEAST: The Laid Split,"This program is built for guys chasing the most elite aesthetic physique possible—broad shoulders, full chest, wide lats, shredded arms, thick legs, and a powerful frame that looks sculpted, not bloated. Modeled directly after David Laid’s legendary Push/Pull/Legs training style, this 6-day-per-week split delivers maximum muscle growth and definition while maintaining lean lines and proportion. You’ll train like David: starting each day with heavy, compound lifts to build strength and size, then hammering in volume with pump-focused accessory work. Each muscle group gets hit 2x a week with smart exercise selection and intensity to carve in that “photoshoot-ready” look year-round. Whether you’re in a hoodie or shirtless at the beach, this program creates a physique that stuns. No unnecessary cardio, no nutrition micromanagement—just raw gym intensity, progressive overload, and an obsession with looking dangerous from every angle. Over time, you’ll build a frame that commands attention without saying a word: tall posture, lean mass, and aesthetic muscle that stands out everywhere. This is for those who want to be noticed, remembered, and respected. The Laid Split isn’t just training—it’s a transformation into a version of you that looks like he was built, not born.","['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Muscle & Sculpting', 'Bodybuilding']",Full Gym,18.0,70.0,756,2025-06-13 06:55:00,2025-06-21 08:14:00 AFL strength program,A,['Beginner'],['Muscle & Sculpting'],Full Gym,12.0,60.0,300,2024-12-06 11:17:00,2025-06-18 09:24:00 AI Giro,Just an ai workout for me,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodyweight Fitness']",Full Gym,18.0,70.0,414,2025-03-24 12:01:00,2025-06-18 12:19:00 AKSHAY'S SPLIT,THIS IS FOR ALL THE BEGINNERS WHO ARE TRYING TO BE THE BEST VERSION OF THEMSELVES AND AM A BEGINNER TOO!!!,['Intermediate'],['Muscle & Sculpting'],Full Gym,4.0,90.0,73,2024-08-11 10:30:00,2025-06-18 11:27:00 ALLAH ÜST VÜCUT,allah üst vücut,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,100.0,480,2025-02-01 12:07:00,2025-06-18 10:20:00 AMRAP & 100,"This is a basic building program. You will go through the big 4 movements of Squat, overhead press, deadlift, and bench and hammer in accessory movements to help grow muscle so you can become just that much stronger. Each day you will warm up to your percentage of your 1RM that is prescribed for that day and then complete 1 AMRAP set with that movement. Once done you’ll move to your accessory movement. All accessory movements have an amount of reps that we want you to complete (I.E. if the reps for that exercise for the day is 50 then we want you to get 50 reps in. We don’t care how many sets you must do to finish it. We suggest picking a weight that you can push at-least 12-20 reps out before your form begins to fail, then pause for about 30 seconds and begin back at the sets) at a set wieght for the entire 6 weeks of the program. Each week you will go up in percentage and add 10 reps to each accessory exercise. The program breaks down like this Week 1 -AMRAP 70% -Reps 50 Week 2 -AMRAP 75% -Reps 60 Week 3 -AMRAP 80% -Reps 70 Week 4 -AMRAP 85% -Reps 80 Week 5 -AMRAP 90% -Reps 90 Week 6 -AMRAP 95% -Reps 100 After a deload week we recommend you recheck your 1RM maxes and move to another program before repeating this program.",['Intermediate'],['Bodybuilding'],Full Gym,6.0,80.0,108,2024-03-03 02:12:00,2025-06-18 08:05:00 AP Base/Taper,"Program volumizes over 4 weeks followed by a rep max test, then tapers up in weight for another 4 weeks before 1rm testing then repeating.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodyweight Fitness', 'Athletics', 'Powerbuilding']",Full Gym,10.0,90.0,210,2025-03-27 02:56:00,2025-06-18 07:59:00 AP STRONG V3,"Get strong!!! Build muscle!!! Everything RPE 8-9 last week failure rest after leg day","['Beginner', 'Novice']","['Bodybuilding', 'Powerlifting']",Full Gym,5.0,70.0,206,2025-01-07 12:16:00,2025-06-18 10:42:00 APRIL SHOWERS LOCK IN TO BECOME MAY FLOWERS,"The purpose of the program is to help maintain weight, while simultaneously helping build better muscle definition. It is also meant to give a nice balance between working different parts of the body through five distinct routines throughout the week. It includes a weekly progression of aiming to increase weight in most movements to provide challenge and minimize boredom in the repetitive nature that all good programs have. The peogram is also easily accessible due to its wide use of minimal equipment and simple format. This is a perfectly crafted program for anyone who is looking to start out calm and easy but slowly progress into intensifying the same movements.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,40.0,120,2025-04-14 02:14:00,2025-06-18 10:22:00 ARM ASSAULT,Additional arm and shoulder exercises to add to existing workouts that lack this focus.,['Intermediate'],['Bodybuilding'],Full Gym,4.0,20.0,40,2024-01-19 06:28:00,2025-06-18 10:54:00 "ATG Zero ""knees over toes""","Important note: any time there's an exercise that Is one legged/one sided, you do all the sets on both sides. For example if there was an exercise on this program that said 5 sets of 5 reps. You do 25 total reps on each leg totaling to 50.",['Intermediate'],"['Muscle & Sculpting', 'Athletics']",At Home,12.0,50.0,360,2024-05-25 02:09:00,2025-06-28 02:29:00 ATHLETE PROGRAM,This program is built to increase strength whilst also building speed and power. This is done by performing strength based exercises supersetted with plyometrics such as box jumps.,['Intermediate'],['Powerlifting'],Full Gym,8.0,70.0,280,2024-12-17 06:24:00,2025-06-18 07:48:00 AW BACK Growth,Just trying to build a program i like,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,8.0,80.0,248,2024-10-15 04:26:00,2025-06-18 11:28:00 AX Built for Strength,"Strength! If that is your primary training goal then this plan delivers without any distractions. This plan's calendar is 4 days a week and follows an upper/lower split with 2 days on, 1 off, 2 on and 2 off. You will hit your big lifts in multiple rep ranges using percentages of your RM as well as utilizing RPE to dial in the right resistance on any given day in the gym.","['Novice', 'Intermediate', 'Beginner']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,4.0,60.0,88,2025-01-30 03:00:00,2025-06-18 12:21:00 Aaron's Personal 4-Day UL Split,"This program is designed by me for my own goals. Additionally, the program avoids using squats and traditional deadlifts, as this was compounding back problems. This is for someone who is already lifting, as there is no ramping phase. If you want to incorporate a ramping phase, decrease the sets and intensity for the first two weeks. For a warm up, perform 2-3 sets of your first lift with the following parameters: Set 1: 15 reps @ 50% working weight Set 2: 15 reps @ 60% working weight Set 3: 15 reps @ 75% working weight And, also maybe warm up with some arm circles or something, you caveman.",['Advanced'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Bodyweight Fitness']",Full Gym,12.0,60.0,430,2025-05-15 08:35:00,2025-06-20 08:41:00 Aaron’s plan,To get my brother strong af,['Advanced'],['Bodybuilding'],Full Gym,4.0,60.0,48,2024-09-20 04:27:00,2025-06-18 09:36:00 Aateliaksen ulkoaatteet,Starttaillaan kehoa,"['Beginner', 'Novice', 'Intermediate']","['Bodyweight Fitness', 'Bodybuilding']",Full Gym,8.0,60.0,64,2024-07-23 11:40:00,2025-06-18 08:19:00 Ab,Abs,"['Novice', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",At Home,12.0,40.0,84,2024-10-05 10:00:00,2025-06-18 11:02:00 Ab workout,"This program is to build the abdominal muscles because everyone always says you have to be very lean to see abs. You wouldn't cut to see your biceps and abs are a muscle group too, obviously you store more fat in the stomach but when some people cyt their abs are flat and dont pop like they would like. This workout will help build your abs like bricks. Enjoy your abs!!!",['Intermediate'],['Bodybuilding'],Full Gym,12.0,30.0,203,2024-06-28 12:22:00,2025-06-21 02:56:00 Abdominal Hypertrophy,Hypertrophy core muscles with progressive overload exercises. For aesthetic purposes.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,8.0,20.0,48,2024-06-03 09:37:00,2025-06-25 05:22:00 Abercrombie Model - Phase I,"The first phase of the Abercrombie Model Workout is the “Muscle Prep” phase. The “Muscle Prep” phase is a short one-month workout program designed to build a solid muscle and strength base. If you already have a solid base from being on a current workout routine, this phase can be skipped and you can move on to the Mass Building Phase (Phase II). However, if you haven’t been working out consistently for at least a month, it’s best to complete this stage of the workout before moving on.","['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,4.0,50.0,180,2024-09-30 11:37:00,2025-06-18 08:16:00 Abomination,Pure bodybuilding and muscle hypertrophy,['Novice'],['Powerlifting'],Full Gym,1.0,50.0,22,2024-01-30 09:32:00,2025-06-18 08:19:00 Abs + Core (no weights or equipment),"Abs and Core routine for any time and place. 2x per week, forever. You’re welcome.","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],At Home,1.0,60.0,18,2024-05-27 05:05:00,2025-06-29 08:12:00 Absolute Athlete (+Hypertrophy),"A 3-day program designed to increase your strength in a 7 week cycle, where you increase your training maxes in a timesaving manner. Before doing this, have experience with beginner powerlifting programs and have developed some proper strength in SBD. ## IF YOU WANT TO JOIN, READ THE FOLLOWING (IMPORTANT) ## - Training Usually I take my PRs and subtract it by 5-10kg and input that as my TM. Yes, it'll seem low and you will ""reattempt a PR"" on the final week, but it is to ensure linear-progression and to not over-estimate it, but you WILL get a new PR after the first cycle. Week 6 you attempt a PR and Week 7 is a deload. Read the text above the exercises too, that is critical. - Accessories This also has accessory movements, each which can be substituted as long as it targets the same muscle group. Accessories aren't mandatory, and can be replaced with anything you like that fits your goals (cardio, sparring, etc.). - Muscle Focus Main focuses outside of strength in SBD are higher focus on chest and quads; benching and squatting twice a week. Singles should always be a pause-lift/explosive- lift, and others are controlled (tap-and-go) movements. Feel free to message me on Instagram (bonemeal777) for any inquiries. Will reply ASAP. (credits to Wiseman for creating the foundation of this program)","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,7.0,90.0,163,2025-02-12 03:49:00,2025-06-18 11:51:00 Absolute Batman workout,To look good in black blazer,['Intermediate'],['Bodybuilding'],Full Gym,12.0,50.0,264,2024-09-08 09:05:00,2025-06-18 08:39:00 Accessoires 531,532,"['Advanced', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,8.0,30.0,144,2025-04-25 03:20:00,2025-06-18 11:52:00 Adam’s modified upper/lower,"Novice, intermediate program designed to fit the needs of people who want to train 4x a week. As with any program effort/intensity means more than anything. Some self regulation based on recovery rates may be needed on a person to person basis.","['Novice', 'Intermediate', 'Beginner', 'Advanced']","['Athletics', 'Muscle & Sculpting']",Full Gym,8.0,60.0,184,2025-02-12 04:26:00,2025-06-18 08:40:00 Add Gainzzz,Build muscle,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,200,2025-04-12 06:08:00,2025-06-18 11:04:00 Adrian’s powerbuilding 2024,Optimize your strength and look. Get a smart program for 5 days per week 🙌🏻,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,90.0,324,2024-04-30 06:52:00,2025-06-18 10:58:00 Advanced GIRLBOSS! HLM 3X Full Body,"The continuation of the Intermediate Girlboss program. RULES: You need to be at least Late Intermediate to run this program. !! ONLY RUN THIS PROGRAM WHEN THE INTERMEDIATE PROGRAM STOPS WORKING AND: a) you have tried bulking up and still don't progressively overload b) you have tried upping your protein intake and still do not progressively overload. Rest periods on the Heavy and Medium days are 2-3mins, supersets are mandatory pretty much. Light day rest periods are 1-1.5mins and supersets are NOT mandatory as the rest periods make it shorter. This program is designed with the female body in mind. It is structured with the Heavy Light Medium system to maximise useful volume and frequency, minimise joint fatigue and optimise hypertrophy. In order for a fullbody program to work variety is essential. So we vary the exercises, the reps and also the rest periods. Heavy days = Heavy Compounds, Low Reps, Long Rest Light Days= Isolations (for joint health and recovery), High Reps, Short Rest Medium Days = Medium Compounds (hypertrophy focused and more joint friendly than the ones on the H day), Medium Reps, Medium Rest. If you change things around the whole system falls apart. It's a brutally effective system to sculpt your dream body. It's a constant work in progress. Any feedback is more than welcome!",['Beginner'],['Muscle & Sculpting'],Full Gym,18.0,70.0,216,2025-05-01 02:23:00,2025-06-18 08:45:00 Advanced Lifta tingz,"Volume adjusted, what works best personally","['Advanced', 'Intermediate']","['Powerbuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,8.0,90.0,176,2025-05-19 04:44:00,2025-06-18 12:02:00 "Advanced Upper Lower(Shoulders, lats, and triceps)","My ideologies have changed from the last program that I have posted. The last program that I made is instead for those that are beginners in the gym and can be run until the novice/intermediate stage, but there will be a plateau that is fatigue induced. I would then recommend that you take a deload(2-3 days off) then do this split which maximizes frequency to allow your muscles to be hit as soon as they are recovered. The reason for why all sets are 1-2 in this program is because as you are increasing frequency, you must decrease the volume per session. Also, since you are more advanced, you will get fatigued more from sets. This is a high frequency upper/lower ~2.5x a week program which does not need you to be in a surplus, and I would recommend that you stay at maintenance calories or be in a very minimal surplus(maingaining/lean bulk).This is because when you are more advanced and you go into a larger surplus, most of it will be fat since you produce muscle at a slower rate as you are more experienced. You should also expect progressive overload every few sessions(1-3 sessions) unless you are very advanced where you should be seeing progress every 3-5 sessions. Upper Lower Rest Repeat Reasoning behind exercise selection on Upper day: -Shoulder press is first to give the front delts and lateral delts priority as the first exercise -Wide grip lat pulldown is second exercise as priority and 2 sets for emphasis on the lower lats since it greatly impacts a physique -Single arm tricep extension is used since you get more motor unit recruitment when going unilateral and there are 2 sets for this also since it is high priority - due to the triceps fatigue from the extension, we use a single joint chest movement which will be a pec deck fly -Single arm lat row(preferably extra stability from something like a chest support) with same reasoning as the tricep extension, also 1 set since the lats are hit heavily from the wide grip lat pulldown -The lateral raise should be done with a cuff and unilateral for the same reasoning as provided before -Wide grip chest supported row with 2 sets since this will be the only movement that hits the rear delts heavily out of the rowing variants in the upper day and great for traps -Dumbbell preacher curl since it loads the biceps where it has best leverage -then we do a seated hammer curl to finish off the rest of the elbow flexors while decreasing the involvement of the biceps in the movement Reasoning behind exercise selection on Lower day: -Start off with the Adductor machine since I believe that they have a great impact on the leg appearance -then move onto a leg extension since it is harder to shorten a muscle further out into a workout and it also warms up the knee joint great -Back extension is for hamstrings, glutes, adductors, and spinal erectors. Mainly hamstring movement with distal hypertrophy -Smith machine squat finishes off the quads(focus of vasti muscles) -Hamstring curl hits the short head.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding', 'Powerlifting', 'Muscle & Sculpting']",Full Gym,12.0,80.0,336,2024-10-15 07:13:00,2025-06-18 07:51:00 Advanced+ Program Series: Doomslayer,"This is the first in a series of Advanced programs I will be writing. This initial program is a Hypertrophy program with the goal of building your physique to be similar to the Doomslayer. This is a Pull/Push/Legs Split with a slight twist to promote recovery. This split is not to be run analogous to the week. When you begin this program you will select a day which will be a constant rest day, regardless where this day falls on the program you will rest on this day. You will also have a floating rest day which will always follow your leg days regardless where this falls during the week. 2 Weeks on this program will look like this: In this example we will have our constant rest day be a Sunday. Monday/Tuesday/Wednesday: Pull 1/Push 1/Legs 1. Thursday: Rest. Friday/Saturday: Pull 2/Push 2. Sunday: Rest. Monday: Legs 2. Tuesday: Rest. Wednesday/Thursday/Friday: Pull 1/Push 1/Legs 1. Saturday/Sunday: Rest. In Summation: The floating rest day ALWAYS occurs at the end of a PPL cycle (after Leg days) and the constant rest day remains the same regardless of any variable. This program is intended and highly recommended to be ran in a Caloric Surplus, I recommend: Maintenance + 5-20% for calories, and 1-1.5g of Protein per pound of bodyweight. A Final Note: 'Leg Day 1 - Posterior Chain Focus' is split into week A and B this is programmed in already.",['Intermediate'],['Bodybuilding'],Garage Gym,8.0,60.0,184,2025-05-06 10:51:00,2025-06-18 09:02:00 Aesthetic Body Training [HIT + CALISTHENICS],To gain muscles,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,40.0,132,2024-09-25 02:32:00,2025-06-18 09:02:00 Aesthetic Body like sung jinwoo,"It's provides a workout routine to achieve a physique like Sung Jin-Woo's using gym equipment.",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,10.0,420,2024-10-22 09:57:00,2025-06-18 09:02:00 Aesthetic Hypertrophy for the Natural Lifter,"Full Body High Frequency size gains for the intermediate lifter. Prior to the existence of PED’s most natural lifters opted for a high frequency full body approach to training. Unafraid of volume and unafraid of training most lifters used compound lifts multiple days per week to activate protein synthesis and hit a muscle multiple times per week. Of course, we can bring back this methodology of training while taking advantage of the luxuries at our disposal like machines and incorporate them within our training. For a natural lifter it’s important to signal protein synthesis as often as possible. To make the most of optimal gains we must work with both volume and intensity hand in hand. To be able to work with high volume we must work up to it slowly or we’ll be burnt out. Once we work up with your volume, we can bring back intensity to squeeze the best gains we can achieve. We work with Underloaded Movements that are great for developing the most muscle within our body as our main movements. Week by week we load these movements with a little bit more volume, a little more intensity and little more weight. Accessories follow a pyramid progression of weight and intensity. Supersets add crucial volume and effort to our workouts while saving time. Follow RPE prescriptions 1st and foremost and attempt to match reps closely. Whenever reps are lowered assume weight is increased. This program is meant to be repeated 3 times after finishing, the first week acting as a deload. Use lighter weights then you would usually do for the 1st week. Questions: Why High Frequency? High frequency training can aid in more quality sets throughout the week. Take this in your mind. Is the last 5 sets of a 10 set back day as clean or as unfatigued as the first 5 sets? Breaking up the volume of a high set day and sprinkling it throughout the week is a good way to get more high quality work. We also activate protein synthesis in our body constantly as we do this. Who should try this program? Natural lifters who usually work with failure or intensity techniques who wish to grow size but try something different. While there’s a hint of a strength component regarding weight gets increased as RPE goes up, this is not a strength program. Why not go to failure on every lift? -If you have not used volume as a driver for growth, you will understand that attempting to go to failure and beyond on every set is only a method for the advanced. Studies show that growth occurs within 3-0 reps to failure. Why do only some lifts go to failure and not others? -Safety concerns, and also for convenience. For any rowing or back exercise like the Good Morning to go to RPE 10, past failure there is a risk to the low back. To compensate for the risk, we add volume so we can get the stimulus we would have had. Time concerns are also a matter regarding going to RPE 10 on something like bench press, where you might need to grab a spotter for 5 sets to truly achieve RPE 10",['Beginner'],['Bodybuilding'],Full Gym,4.0,70.0,116,2024-03-01 06:16:00,2025-06-18 10:19:00 Aesthetic PowerBuilder 4-Day Split,"Strengthen whole body, Bench, Smith Squat, Sldl, weighted pull up, and wall hspu, will be the main things strengthened. Pull-up progression (sets x reps) 3x3, 4x3, 5x3 3x4, 4x4, 5x4, 3x5, 4x5, 5x5","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,5.0,100.0,180,2024-07-21 05:55:00,2025-06-18 09:43:00 Aesthetics Anonymous,"High intensity, moderate volume, moderate frequency bodybuilding program targeted at intermediate lifters. The transition from novice to intermediate necessitates increased frequency, intensity and volume due to reduced training sensitivity. This program aims to maximize muscle hypertrophy while prioritizing recovery and variation so as to minimize risk of injury. For novice lifters, simply halve the frequency of intensity techniques (rest-pause, drop sets, etc.) and remove the following exercises: Diagonal pulldown/Pullovers Incline/Flat Machine Chest Press Leg Extension As novices do not require that much volume to maximize hypertrophy, making this junk volume. For advanced lifters, add 3-4 sets of the following movement patterns: T-Bar Row, superset with Smith Machine JM Press Incline Curls, superset with Seated Leg Curls Rope Face Pull, superset with Dumbbell Chest Fly And add 1-2 sets on the following lifts: Weighted Pullup Diagonal Pulldown/Pullover Cuffed Cable Lateral Raise Behind-The-Neck Press High Bar Back Squat Barbell Front Squat Seated Calf Raise As the program proper does not contain sufficient volume for advanced lifters. If in the late stages of a fat-loss phase, reducing volume by one set on 4-set lifts can be beneficial. If possible, incorporate 15-75 minutes of vigorous, low-impact cardio after each workout, staying on the low end if bulking and on the high end if cutting. Whether cutting or bulking, cardio can improve work capacity, recovery and potentially increase hypertrophy in the long-term. RPE and RIR tend to be very loosely-defined terms. For the purposes of this program, RPE will be defined relative to true muscular failure, while RIR will be relative to technical failure. True muscular failure is defined as the inability of the muscle to perform the motion under reasonable load. Technical failure is defined as the inability to complete an additional rep with the same form and load as the prior reps in the set. As true muscular failure is asymptotic, an RPE 10 will be defined as a reasonably close estimation of true muscular failure. An example of an RPE 10 would be arriving at technical failure, then performing cheated concentrics and controlled eccentrics to failure, followed by two drop sets. RPE 9.5 will be defined as very close to true muscular failure, incorporating at least 1 intensity technique to push past technical failure. RPE 9 will mean technical failure and/or 0 RIR. 0 RIR occurs when the lifter has successfully completed one rep and judges that they are unable to complete one more with proper form. An example of a set taken to 0 RIR would be re-racking the bar after a five-second grinder on the bench press or squat without attempting an additional rep that would certainly result in failure.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,90.0,288,2024-04-11 07:35:00,2025-06-18 11:14:00 Aesthetics Program • Low Volume • Upper Focus,"This program are for the rats wanting to look good but don’t want to spend over an hour in the gym. This is low volume. Each workout takes 30 min, and mostly hits upper body. Your gains won’t be as great as other ones, but to some that wont matter. You will grow (but your legs will lag). When spread over the week it’s on/off/on/off/on/on/off This is tailored for the people wanting the easy way out - The program people think is the shortcut to gains. Those who want the beach body, to look good shirtless, fill out their sleeves and achieve that f-boy aesthetic. Please don’t run this longer than 3 months. You’ll end up looking like Johnny Bravo and you will wish you had incorporated some lower back movements. Run a properly balanced program after a few weeks, unless you are a total degenerate .","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Garage Gym,1.0,30.0,25,2024-09-23 06:10:00,2025-06-18 08:58:00 Aesthetics god,Get a v taper and the aesthetic physique you desire,['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,80.0,296,2024-02-14 05:06:00,2025-06-18 11:39:00 Aestheticsmaxxing,Aestheticsmaxxing,['Novice'],"['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,60.0,336,2024-08-14 06:43:00,2025-06-18 11:40:00 Agogo workout v.2,Program,"['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,240,2025-05-31 10:40:00,2025-06-18 09:37:00 Ahmad’s 10 week Powerbuilding Program.,"The program is centred around maximising a progressive increase in strength on the Powerlifts, as well as focusing on hypetrophy in a way that targets muscle groups proportionally, to build the best of both worlds. At the end of this program, you will also be testing out your 1RMs on each of the Powerlifts to see how far you’ve come.","['Novice', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,120.0,264,2024-04-13 01:52:00,2025-06-18 08:05:00 Ahmed,Good programme,['Intermediate'],['Muscle & Sculpting'],Full Gym,12.0,60.0,317,2023-08-17 05:52:00,2025-06-18 11:43:00 Ai-bodybuilding On a cut,"A high intensity lower volume 3 day a week routine for cutting, make sure to allocate more calories and carbs before these workouts. Personally I’ll be doing some light cardio 6x a week","['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,252,2024-07-30 10:30:00,2025-06-18 11:50:00 Aidan’s Fat Loss + Muscle Gain,Aidan’s weight loss,['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness']",Full Gym,14.0,10.0,420,2025-05-28 06:25:00,2025-06-18 10:25:00 Aidan’s Program 2.0,"Get big. Deload sometime between week 4 and 8 depending on when fatigue sets in. If you are cutting it will be closer to 4 and closer to 8 when bulking. Increase load weekly and reps if possible (unless you weren’t in the rep range during previous week). Start at RPE 7 and move to RPE 9 during progression. For deload do day 1-3 cutting sets and reps by half, day 4-6 cut sets, reps, and weight in half.",['Intermediate'],['Powerbuilding'],Full Gym,8.0,60.0,241,2024-07-14 04:25:00,2025-06-18 10:07:00 Air Force ParaRescue Special Forces Training,"3-Month Air Force Pararescue (PJ) Workout Regime The Air Force Pararescue (PJ) training focuses on elite physical fitness, including strength, endurance, swimming proficiency, and functional capabilities to handle rescue operations. This 3-month plan is designed to simulate PJ physical demands, emphasizing stamina, bodyweight control, and underwater confidence. Weekly Structure • Day 1: Strength & Power (Upper Body) • Day 2: Endurance (Run & Swim) + Core • Day 3: Strength & Power (Lower Body) • Day 4: Functional Circuit & Cardio • Day 5: Swim & Ruck March Monthly Phases 1. Month 1: Foundation • Build general strength, endurance, and basic swimming ability. 2. Month 2: Progression • Increase intensity with heavier lifts, faster runs, and longer swims. 3. Month 3: Peak Performance • Maximize speed, endurance, and strength while simulating real-world tasks. Progression Over 3 Months Workout : Month 1 Month 2 Month 3 Pull-Ups: 3 sets to failure 4 sets to failure add weight for 3 sets. Push-Ups 3 sets of 25 reps 3 sets of 40 reps 3 sets of 50 reps. Run Distance 2-3 miles 4-5 miles 6+ miles. Swim Distance 500 meters 750 meters 1,000+ meters. Ruck March Weight 30 lbs 40 lbs 50 lbs. Prioritize stretching, foam rolling, and hydration after workouts as well as following a high-protein, moderate-carb diet to fuel recovery and endurance.",['Novice'],['Powerbuilding'],Garage Gym,13.0,60.0,416,2024-12-27 06:08:00,2025-06-23 04:52:00 Alan's Custom Hypertrophy Program Mk. 2,to put on lots of muscle,['Novice'],['Bodybuilding'],Full Gym,9.0,50.0,180,2025-05-27 07:48:00,2025-06-18 10:29:00 Alene Fit Full Body Workout,This program was created by Alene. I integrated it into this app to conveniently track my weight progress at the gym. All rights reserved to Alene,"['Novice', 'Intermediate', 'Beginner']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,10.0,60.0,257,2024-07-05 06:23:00,2025-06-18 10:48:00 Alex Leonidas Novice Program (AlphaDestiny),"This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter. This means you must build your foundation with a simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life.","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,90.0,234,2024-11-04 06:45:00,2025-06-30 07:38:00 Alex's Simple but effective,Novice- inter routine designed for muscle growth.,['Advanced'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,288,2025-01-23 03:45:00,2025-06-18 08:54:00 AlexPHUL,"I modified Power Hypertrophy Upper/Lower program focused on building strength in the big lifts while also building size. Modified to include supersets, more glute focus 🍑, and more complete back work, as well as built-in ab training and grip training.",['Novice'],['Powerbuilding'],Full Gym,8.0,90.0,232,2025-04-24 03:43:00,2025-06-18 08:22:00 Alexandria Reds 5-3-1 BBB 5x10,"Each cycle, add 10 lbs to max.","['Novice', 'Beginner']","['Powerbuilding', 'Bodybuilding']",Full Gym,4.0,70.0,44,2024-10-06 10:07:00,2025-06-18 08:33:00 Aloittelija ohjelma,"Ohjelman tarkoitus on kasvattaa lihasta ja toimia pohjana tärkeiden sali liikkeiden opettelulle aloittelijalle. Progressio/kehitys tapahtuu double progression tyylillä eli kun liikkeissä rep range on 8-12 aloita painoilla, joilla saat 8 toiston sarjoja, sitten seuraavalla treenillä koita tehdä enemmän toistoja ja kun jossain treenissä saat tehtyä kaikki sarjat 12 toistolla -> lisää painoa niin, että saat taas 8 toiston sarjoja ja jatka samaa metodia. Leuoissa on ainut poikkeus tähän niissä tehdään 3 toiston sarjoja hyvällä tekniikalla lisäten painoa viikottain. Aluksi tehdään 4x3 kehonpainolla/lisäpainolla ensi viikolla 3x3 lisäten painoa sopivasti ja 3 viikolla 2x3 taas lisäten painoa, mutta tekniikan tulee pysyä puhtaana",['Intermediate'],['Powerbuilding'],Garage Gym,3.0,90.0,75,2025-02-21 10:12:00,2025-06-18 11:55:00 Alpha Destiny Novice Program,"This is a novice program designed for first year lifters. If you cannot bench 225x5, squat 315x5, and deadlift 405x5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter: This means you must build your foundation with simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life. The good news is that it will only take you 6-15 months at the absolute max.","['Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding']",Full Gym,8.0,60.0,507,2025-01-18 11:25:00,2025-06-28 08:41:00 Alphi pack,Built momentum one there is none,"['Novice', 'Beginner']",['Bodybuilding'],At Home,8.0,40.0,71,2025-06-04 01:31:00,2025-06-18 10:37:00 Ana machi femboy,Train hard get big,"['Novice', 'Beginner']",['Bodybuilding'],Full Gym,12.0,90.0,228,2025-01-12 10:42:00,2025-06-18 11:48:00 Andreas general strength and fitness program,This program is made to develop basic strength and good technique for compound exercises.,"['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,10.0,60.0,210,2024-11-01 01:56:00,2025-06-18 11:29:00 Andrew Huberman Foundational Fitness Protocol,"Want to follow Andrew Huberman's Foundational Fitness Protocol? This is the recommended full 7 days per week plan which you can find online for free. I take no credit for this program on Boostcamp. The full protocol with cardio days (more details below): • Day 1: Long Endurance Workout (Sunday) • Day 2: Legs Resistance Training (Monday) • Day 3: Heat & Cold/Recovery (Tuesday) • Day 4: Torso & Neck Resistance Training (Wednesday) • Day 5: Cardiovascular Training (Thursdsay) • Day 6: High Intensity Interval Training (Friday) • Day 7: Arms, Neck & Calves Training (Saturday) The resistance training days are 4 days per week, starting with 4 weeks of heavier weights at lower rep ranges (Schedule A), then shifts to 4 weeks of moderate-lighter weights at higher rep ranges (Schedule B). Repeat the program for as many cycles as you prefer. Andrew Huberman's muscle-building protocol focuses on leveraging the connection between the nervous system and muscles to maximize growth. By understanding how muscles respond to stimuli, Huberman designed a workout routine that emphasizes contraction intensity, appropriate weights, and volume to optimize hypertrophy. Traditional training approaches to muscle growth (hypertrophy) often overlook the role of the nervous system in controlling muscle function. Huberman's protocol addresses this gap by prioritizing techniques that directly influence neural signaling for muscle growth. Mind Muscle Connection: Instead of solely focusing on lifting maximal weights, emphasis is placed on contracting the muscle as intensely as possible, akin to inducing a cramp-like sensation. Optimal Weight Range: Using weights ranging from 30% to 80% of one's one-rep max (1RM), ensuring the intensity of contraction is paramount rather than the weight lifted. Volume: Performing 5 to 15 sets per muscle group per week, with an emphasis on reaching failure or close to it by the end of each set. Source: Foundational Fitness Protocol https://assets-global.website-files.com/64416928859cbdd1716d79ce/650e450994ef9ab775e16acf_Neural_Network_Newsletter_Foundational_Fitness_Protocol.pdf",['Intermediate'],['Bodybuilding'],Garage Gym,8.0,50.0,120,2024-04-04 06:15:00,2025-06-28 03:55:00 Andrew Huberman Muscle-Building Protocol,"Want to follow Andrew Huberman's workout program? This is the recommended workout plan by Andrew Huberman based on his Foundational Fitness Protocol, which you can find online for free. I take no credit for this program on Boostcamp. Huberman Muscle-Building Protocol: • Day 1: Legs Resistance Training (Monday) • Day 2: Torso & Neck Resistance Training (Wednesday) • Day 3: Arms, Neck & Calves Training (Saturday) The program starts with 4 weeks of heavier weights at lower rep ranges (Schedule A), then shifts to 4 weeks of moderate-lighter weights at higher rep ranges (Schedule B). Repeat the program for as many cycles as you prefer. The full protocol with cardio days (more details below): • Day 1: Long Endurance Workout (Sunday) • Day 2: Legs Resistance Training (Monday) • Day 3: Heat & Cold/Recovery (Tuesday) • Day 4: Torso & Neck Resistance Training (Wednesday) • Day 5: Cardiovascular Training (Thursdsay) • Day 6: High Intensity Interval Training (Friday) • Day 7: Arms, Neck & Calves Training (Saturday) Andrew Huberman's muscle-building protocol focuses on leveraging the connection between the nervous system and muscles to maximize growth. By understanding how muscles respond to stimuli, Huberman designed a workout routine that emphasizes contraction intensity, appropriate weights, and volume to optimize hypertrophy. Traditional training approaches to muscle growth (hypertrophy) often overlook the role of the nervous system in controlling muscle function. Huberman's protocol addresses this gap by prioritizing techniques that directly influence neural signaling for muscle growth. Mind Muscle Connection: Instead of solely focusing on lifting maximal weights, emphasis is placed on contracting the muscle as intensely as possible, akin to inducing a cramp-like sensation. Optimal Weight Range: Using weights ranging from 30% to 80% of one's one-rep max (1RM), ensuring the intensity of contraction is paramount rather than the weight lifted. Volume: Performing 5 to 15 sets per muscle group per week, with an emphasis on reaching failure or close to it by the end of each set. Source: Foundational Fitness Protocol https://assets-global.website-files.com/64416928859cbdd1716d79ce/650e450994ef9ab775e16acf_Neural_Network_Newsletter_Foundational_Fitness_Protocol.pdf","['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,8.0,50.0,88,2024-04-02 01:09:00,2025-06-18 10:49:00 André Dória Powerlifting,Desbloquear sua força,['Intermediate'],['Bodybuilding'],Garage Gym,10.0,90.0,30,2025-04-13 11:22:00,2025-06-29 11:27:00 Andy Strength Program,"Build upon a preexisting strength foundation and expand work capacity/strength. 5 weeks and then we will adjust reps/exercise selection for heavier weights. Please continue routine cardio/ab work. Day 5 is your day to emphasize extra volume on body parts you want to improve. I added some examples that would be beneficial.","['Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,5.0,60.0,135,2024-02-23 08:36:00,2025-06-18 03:04:00 Andys Program,Get ripped,"['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Bodybuilding']",Full Gym,1.0,50.0,18,2025-06-16 04:27:00,2025-06-19 09:43:00 Anime Training Type Shit 5/3/1 UP/L/A,Powerlifting focus utilising an edited 5/3/1 progression scheme with bodybuilding accesories to focus on building a solid foundation of hypertrophy,['Novice'],['Powerlifting'],Full Gym,4.0,60.0,95,2024-11-18 01:14:00,2025-06-18 10:43:00 Anna Banana goes to the gym,to go the gym and have fun,['Beginner'],"['Athletics', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,4.0,50.0,75,2025-06-02 06:24:00,2025-06-22 06:31:00 Anna’s hypertrophy,Good for people with weight lifting experience.,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,70.0,30,2025-02-24 03:58:00,2025-06-18 11:39:00 Antagonist Split (Edited),"The infamous Arnold's antagonist split, the programs requires 7-8 hrs optimal sleep and proper protein and water intake for minimal fatigue throught the cycle. Make volume and workout changes as per the need.",['Novice'],['Powerlifting'],Full Gym,5.0,90.0,180,2024-04-01 11:51:00,2025-06-18 10:43:00 Antagonist Split - Gabriel V2,"Arms and shoulders development, coupled with a focus on isolation for the lats and chest.",['Novice'],['Muscle & Sculpting'],Full Gym,8.0,80.0,336,2025-04-13 03:00:00,2025-06-18 08:07:00 Anterior Posterior / Push Pull,"clear and simple plan for progress, moderate volume focusing on close to failure sets, keep a target of 6-10 reps for most exercises can go higher if it makes sense for the exercise..be patient and allow progressive overload to happen. make sure to pay attention of calorie intake, sleep, water intake, and other out of training variables. .optional supersets and exercise variation switches can be done every other day or 4 times a week . . . . . . .Day 1: A . . . . . . .Day 2: rest . . . . . . .Day 3: B . . . . . . .Day 4: rest . . . . . . .Day 5: C . . . . . . .Day 6: D . . . . . . .Day 7: rest . . . . . . . There is no hip hinge in the program but it may benefit from one, likely best placed on A day and reduce sets for Leg curls on B day",['Intermediate'],"['Olympic Weightlifting', 'Muscle & Sculpting', 'Bodybuilding', 'Powerlifting', 'Athletics', 'Powerbuilding', 'Bodyweight Fitness']",Full Gym,10.0,90.0,150,2024-05-31 03:44:00,2025-06-18 11:51:00 Anti-Hero,"This 12-week program is designed to make you feel and be an anti-hero. The main purpose of the program is to build overall strength, endurance, and athleticism. You can replace any lifts/exercises throughout the week. Example: Deadlift to an RDL/SLDL, Squat for a Hack Squat or a Belt Squat, etc. Compounds lifts to build overall strength throughout the whole body. Cardiovascular stamina is to make sure you don't get tired when you are in the middle of a fight. On cardio day, you can do any sort of cardiovascular activity except for running, which has its own day. Grip day is to build the forearms and to build grip strength. MYRO REPS or REST PAUSE Agility is to make you athletic and elusive. Recovery/Mobility (rest days) is to make sure you can move and recover. You can go for a walk, do yoga, meditate, play a sport, go shooting or whatever, just keep this day light and loose for your mind, body, and soul. Warm-up: Wenning warm-ups are recommended for 3x25; do not go heavy on the warm-ups. Perform olympic lifts only if you can do it properly. Also, you can replace the regular compound lifts (compounds lift day 1 or day 2) with olympic lifts. If you want to add accessories exercises for the biceps, delts, calves, etc, replace one of the rest days for an accessories day. The exercises for 3x12-15, MYRO REPS, Seth Set, or REST PAUSE Always look in the exercise instruction tab for instructions for certain exercises ALWAYS LISTEN TO YOUR BODY.",['Beginner'],['Athletics'],Garage Gym,12.0,90.0,216,2024-03-12 05:40:00,2025-06-18 12:00:00 Antoni,A cool wackasss workout,"['Novice', 'Intermediate']",['Muscle & Sculpting'],Full Gym,1.0,180.0,16,2024-11-12 11:14:00,2025-06-18 09:15:00 Anup's push pull leg💪,Best push pull leg split for muscle gain 💪,['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,80.0,35,2025-06-21 02:57:00,2025-06-25 04:42:00 Apache,"Power Upper Power Lower Hypertrophy Upper Hypertrophy Lower Weak Points Work",['Novice'],['Powerbuilding'],Full Gym,8.0,70.0,252,2025-03-10 10:34:00,2025-06-18 10:34:00 Apex Strength - 5 Day Power building Program,"•Increase absolute strength in the squat, bench press, and deadlift •Enhance muscle size and symmetry through strategic hypertrophy work •Optimize recovery and performance with intelligent programming and exercise selection •Break through plateaus with advanced intensity techniques and periodization",['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Powerlifting', 'Bodyweight Fitness']",Full Gym,18.0,70.0,558,2025-05-22 01:52:00,2025-06-27 01:19:00 Apology to myself (Shredding Edition),"This program is designed to improve overall physical fitness, focusing on endurance, muscle strength, and fat burning. It also promotes a sense of comfort and confidence in your body through a balanced mix of cardio, core strengthening, and stretching exercises. In addition to following this workout plan, it’s essential to focus on three key areas for optimal results: 1. Maintain a calorie deficit (500 kcal). 2. Ensure protein intake is twice your body weight in grams.(Other values, such as carbohydrates and fats, are less important) 3. Get adequate sleep and maintain strong mental focus. These factors are crucial because the program is highly challenging and will push your body to its limits. The physical and mental demands are significant, making these three points essential for sustained progress and recovery. Additional tips: It’s beneficial to complement the program with supplements such as creatine and collagen, and to drink at least 4 liters of water per day.","['Intermediate', 'Novice', 'Advanced']",['Bodybuilding'],Full Gym,8.0,80.0,308,2024-11-09 06:51:00,2025-06-18 09:07:00 Archē,"Program Overview This program is designed to build a solid foundation in both cardiovascular fitness and strength, setting the stage for more specific training in the future. After week 8, re-test your 1-rep max (1RM) and use those numbers for the next program such as Odysseus, Theseus, Minotaur, or Heracles. Weekly Structure 1. Strength & Core (S&C) — 2x/week • Focus: Compound lifts followed by a core circuit to build a strong, resilient chassis. • Intensity: Based on your 1-rep max (1RM) for each compound lift. Determine your 1RM before starting the program. • Rest: o 3–5 minutes between compound lift sets o 2 minutes between core circuit rounds 2. Muscular Endurance (ME) — 1x/week • Focus: Full-body circuit training to develop muscular endurance. • Rest: 2 minutes between circuits 3. Endurance Training — 3x/week (E + LSSE) Maintain a Zone 3 heart rate using your preferred modality: running, swimming, biking, rowing, or rucking. • Endurance (E) — 2 sessions/week o Start at 30 minutes in Week 1 o Progress to 60 minutes by Week 5 o Personal Preference: Running • Long Steady State Endurance (LSSE) — 1 session/week o Duration: 30 to 120 minutes, depending on your fitness level o Personal Preference: Rucking • High-Intensity Conditioning (HIC) — 2 sessions/week (Weeks 6–8 only) o Short, intense cardio bursts designed to improve VO2 max and anaerobic capacity. 4. Rest or Active Recovery — 1x/week • Engage in light activity such as walking, hiking, biking, recreational sports, or family outings. Weekly Schedule Day / Session Type Day 1 Strength & Core (S&C) Day 2 Endurance (E) Day 3 Endurance (E) Day 4 Strength & Core (S&C) Day 5 Muscular Endurance (ME) Day 6 Long Steady State Endurance (LSSE) Day 7 Rest or Light Activity Warm-Up Guidelines • Start every session with a general warm-up (e.g., dynamic stretching, light cardio). • For strength days: o Perform warm-up sets of your main lifts, gradually increasing weight. o Keep rest between warm-up sets short. o Rest 3-5min before your first working set. Key Principles • Consistency Is Key: Stick closely to the weekly schedule. If you miss a session, simply continue with the next one. Avoid skipping ahead or doubling up. Acknowledgements This program draws heavily from Tactical Barbell training principles. Tactical Barbell is an excellent resource for those interested in efficient, goal-oriented training and is highly recommended for further reading",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,90.0,176,2025-04-29 05:37:00,2025-06-18 08:14:00 Arise - Train like Sung Jin-Woo (Solo leveling),"Sung Jin-Woo, at first a weak E-rank hunter who is trying to pay the hospital bills for his mother, but E-rank hunters barely earn a living. One destined day he enters a special dungeon where he essential dies & gets ""reborn"" as a ""Player"" for the system. He is now able to level up & become stronger, something the other hunters cannot. He evenetually becomes S+ rank through consistency, hard-work & focus on all aspects of what he lacks. It's now time for YOU to Arise! to your true level. This program will take it's roots in PHA (Peripheral Heat Action) training. It is similar to supersetting, but focuses on minimizing rest time while alternating between upper & lower-body exercises. Your rest between sets/intervals should be short, but long enough to ensure that you aren't too cardiovascular fatiqued, so it would affect your ability to push your muscles close to failure. This way will save you time and keep your heart-rate elvated, resulting in a cardiovascular benefit while improving strength at the same time. Here's how to do it: 1. Perform one set of your first movement 2. Rest as little as possible 3. Perform on set of your second movement 4. Rest as little as possible Repeat this process until you’ve completed all your sets. The process is the same when there are three exercises in a group, you simple go through 1 set of all 3 exercises, then back to the first and repeat, till all sets are done. You will alternate between the three exercises with minimal rest in between each, ensuring that you maximize both time efficiency and cardiovascular benefits. ""Important note about rep speed- For all the movements in this program, perform the concentric portion (the phase when the active muscles are shortening) explosively, with the intent of moving the weight quickly. This approach maximizes muscle motor unit recruitment, leading to faster rates of strength development. The eccentric portion of each movement (the phase when the active muscles are lengthening) is crucial for building muscle. During this phase, focus on controlling the weight at a slow tempo, taking about 2-3 seconds for each eccentric phase, and aim to get a good stretch in the active muscles."" Explanation Of Concentrics & Eccentrics: https://www.youtube.com/watch?v=T00U5lMWAWQ This program will be 4 workout days (third one with some mobility) + 1 day for mobility & cardio (which can simply be walking) If you are pressed for time or this is too much for you, at your current level, you can simply swap out the third workout day with the mobility & cardio day. It should be the third day, to minimize rest time between your strenght training to the next strength training. Make sure to do between 5-10 min of warmup. If you do not know where to start, I recommend finding a full-body warm-up routine on Youtube, to simply follow before every workout. Warm-up is essential for your safety & health.",['Intermediate'],"['Powerlifting', 'Powerbuilding']",Garage Gym,4.0,50.0,58,2025-03-29 07:09:00,2025-06-26 03:24:00 Arm Hypertrophy (1),"To strengthen, define and increase endurance of the arm muscles.","['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,40.0,136,2025-06-03 11:45:00,2025-06-18 09:20:00 Arm focus,PPL Arm focus,"['Beginner', 'Novice']",['Athletics'],Garage Gym,12.0,90.0,420,2025-04-06 03:43:00,2025-06-18 11:39:00 Arms,The purpose of this program is bc I need to get stronger,['Beginner'],['Bodybuilding'],At Home,18.0,60.0,324,2025-03-31 04:50:00,2025-06-18 11:27:00 Arms Shoulders and Chest,Build arms shoulders and chest,"['Novice', 'Intermediate']","['Athletics', 'Muscle & Sculpting']",Full Gym,8.0,60.0,200,2024-07-18 02:10:00,2025-06-18 12:22:00 Arnold (Winter-Spring 2025),"Arnold-UL program meant to be done asynchronously (3 days on, one day off). Two rotations, so you cycle through 6 distinct training days. RPE is arbitrarily listed as always being 8 (so it can be changed however you see fit). Of course you can (and probably should) stop and deload before the 16 weeks is complete.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,16.0,100.0,576,2024-12-14 10:48:00,2025-06-18 08:16:00 Arnold Split+arms/delts focused,"Arms lacking? Do this plan",['Beginner'],['Athletics'],Full Gym,12.0,100.0,257,2024-10-07 09:00:00,2025-06-18 08:22:00 Arnold X Upper Lower,Arms dominant 5 day split,['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,5.0,70.0,145,2024-04-21 04:55:00,2025-06-18 11:25:00 Arnold double split high volume,"Each day has 2 workouts 6 days per week. Day 1,3,5: perform day 1 in the morning (chest/back) and day 2 in the afternoon (legs, calves, abs) Day 2,4,6: perform day 3 in the morning (shoulders, triceps, biceps) and day 4 in the afternoon (calves, abs) Keep the rest times fairly low. 1-2mins for chest, back, shoulders, legs. < 1min for calves, abs, forearms.","['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,1.0,90.0,38,2024-01-19 03:27:00,2025-06-18 11:36:00 Arnold x Reeves,"I wanted a program that leaves my weekends open. This has ample rest days in the week for naturals, while also allowing you to stay within the weekday only format. Monday- Chest and Back Tuesday- Arms and Shoulders Wednesday- Legs and Lower Back Thursday- Rest Friday- Full-Body Saturday- Rest Sunday- Rest Full-Body workout: • Start of with weight you can do for 12-15 reps • If you are unable to complete 12 reps, lower weight 10lbs • If you can 17 reps, raise the weight by 10lbs • When you get stronger and can do 16 reps, raise the weight 10lbs • Start with 12 reps and work to 16 before raising the weight again • Can increase sets, when necessaryj","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,80.0,348,2024-07-22 03:53:00,2025-06-18 09:20:00 Aron | Upper-Lower,"This upper-lower strength and hypertrophy program is built for everyone — from beginners looking to build a foundation, to lifters wanting to break plateaus. Backed by new training science, it focuses on 4–8 rep ranges and just 1–2 intense working sets per exercise, making it perfect for maximizing progress without burning out. Whether your goal is to get stronger, build lean muscle, or cut fat while preserving strength. This program adapts to your goal with proper nutrition. Each session targets high-quality effort with minimal volume, meaning more recovery, faster results, and better long-term gains. It’s simple, time-efficient, and extremely effective — designed to make you look and perform better, inside and outside the gym.","['Novice', 'Intermediate', 'Beginner']",['Bodybuilding'],Full Gym,10.0,60.0,220,2025-03-25 04:22:00,2025-06-18 11:34:00 Ash special,"Friendly program, highly effective","['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,70.0,408,2025-05-20 08:21:00,2025-06-18 10:30:00 Ash’s Shredded Bod,Shredded bod,"['Advanced', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Powerlifting']",Garage Gym,16.0,30.0,240,2024-12-09 12:17:00,2025-06-18 08:03:00 Asians assemble,Main d disbanded the government in January in January in a very bad manner in a way which was very much the case for him,"['Beginner', 'Novice']",['Bodyweight Fitness'],At Home,10.0,30.0,300,2025-03-15 02:23:00,2025-06-18 07:57:00 Assist program for 5/3/1,assitance for 5/3/1,"['Beginner', 'Novice', 'Intermediate']",['Bodyweight Fitness'],Garage Gym,1.0,60.0,12,2025-06-23 01:56:00,2025-06-27 02:02:00 At Home Calisthenics,"At home calisthenics, and all you need is a pull-up bar.","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting', 'Powerlifting']",Garage Gym,12.0,40.0,350,2024-02-08 06:29:00,2025-06-29 06:40:00 Athlean X’s Perfect Science Based Workout 2025,"Jeff Cavaliere, the founder of ATHLEAN-X, has updated his Perfect Science-Based Workout series for 2025. Cavaliere emphasizes the importance of incorporating a variety of exercises and movements to target different muscle groups effectively. He also highlights the benefits of performing workouts multiple times a week for better results. This workout focuses on Chest, Back, Legs, Triceps, Biceps and Shoulder muscle groups paired up to effectively stimulate and grow each muscle group by hitting each group twice across six days of training each week.","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,90.0,232,2025-03-09 11:04:00,2025-06-23 02:32:00 Athlete,Be a faster stronger athlete,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding', 'Bodyweight Fitness']",Garage Gym,10.0,60.0,110,2025-05-15 11:09:00,2025-06-18 10:55:00 Athletic Edge: 4 Day UL,"Athletic Edge: Power and Performance is a balanced 4-day workout program designed to enhance athleticism, explosiveness, and speed while maintaining muscle mass during a cutting phase. With a mix of strength training, hypertrophy exercises, and plyometric drills, this program targets both upper and lower body, improving overall performance for sports like volleyball and basketball. It includes specific core workouts to boost stability, power, and injury prevention, ensuring comprehensive physical development and a competitive edge.","['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,8.0,90.0,184,2024-06-15 07:34:00,2025-06-18 08:01:00 Atolifts strength through high frequency,"High volume low intensity week, followed by a high intensity low volume week. If single on second week is easy, increase lift max by 2.5 or 5 kg. If it's difficult, repeat with same weight. If no lift, reduce max accordingly.","['Novice', 'Beginner']",['Muscle & Sculpting'],Full Gym,2.0,60.0,66,2024-09-17 07:34:00,2025-06-18 08:21:00 August 16th Onwards Programme,..,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,1.0,60.0,14,2024-08-15 10:10:00,2025-06-18 09:03:00 Ayla’s program 2025,To build Ayla’s strength for gymnastics I’ll,['Intermediate'],['Bodybuilding'],Garage Gym,16.0,30.0,192,2024-11-14 03:41:00,2025-06-18 10:07:00 BANE: Strength and Size,"Train like the Bane himself! The program is made for those who want to face a challenge, gain size and strength. Focusing on upper body, 3 days upper and 1 lower. I will try to make it as simple as possible, so, some points to have in mind: • Warm up before every exercise. • Try to eat in calorie surplus (bulk)❗ I can't stress this enough, that's very important factor in order to gain strength and size, please make sure you control your diet. • With every set try to increase weight. • Do some stretching after session. • Feel free to make some minor changes. • Make sure you get the best recovery (sleep 7-9 hours) Progression: Try to increase every week weight or reps on compound exercises. (Overload progression) Deload: After 4-6 weeks (50% of weight on every exercise or just skip the gym on the deload week)","['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,4.0,70.0,100,2024-05-07 12:24:00,2025-06-18 09:19:00 BASICS 1,mastering and doubling up push-ups and bodyweight rows.,"['Novice', 'Intermediate']",['Powerbuilding'],At Home,8.0,20.0,48,2024-07-28 02:49:00,2025-06-18 10:23:00 BB 5/3/1,Bodybuilding 5/3/1 Train with intensity on accecories recommended to run on bulk or maintenance added a arm day into the regular 5/3/1 split,['Intermediate'],['Powerbuilding'],Full Gym,3.0,70.0,108,2024-06-04 07:57:00,2025-06-18 11:11:00 BBL TRAINING,Strength training program focusing on legs and glutes.,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,50.0,526,2025-02-18 10:13:00,2025-06-18 08:45:00 BDBLDNG,Get Huge,"['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,8.0,60.0,296,2024-12-08 04:29:00,2025-06-18 10:32:00 BEAUTIFUL GODDESS BODYWEIGHT PROGRAM,"Simple, at-home bodyweight program designed for women to become goddesses of war and statecraft.",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",At Home,8.0,20.0,120,2025-01-11 02:34:00,2025-06-18 10:43:00 BEEJ,Get huge,['Advanced'],['Muscle & Sculpting'],Full Gym,18.0,50.0,504,2025-06-21 04:47:00,2025-06-25 04:40:00 BEEJ (1),Get huge,"['Beginner', 'Novice']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,18.0,50.0,503,2025-06-22 11:47:00,2025-06-25 04:42:00 BERSERKER ARMOR,"Modified Bodybuilding Programm by Natural Hypertrophy. Focus on Posterieur Chain, Arms and Shoulders","['Intermediate', 'Novice', 'Advanced']","['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,70.0,265,2024-02-07 12:20:00,2025-06-18 11:42:00 BETTER PPL,Get big,"['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,18.0,70.0,666,2025-04-11 08:19:00,2025-06-18 10:22:00 BF Lifting Club Sept-Oct,Beginner/Intermediate full-body 2x/week program,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Garage Gym,3.0,60.0,42,2024-09-16 04:05:00,2025-06-18 10:14:00 BIG BOY CLASSIC,"A basic and efficient program for the average joe who wanna build muscle while on a schedule. Kinda basic, effective and old school","['Beginner', 'Novice', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,60.0,252,2024-12-31 08:15:00,2025-06-18 08:09:00 BIG SLUA FB-FB,Be a big slua with more rest,"['Intermediate', 'Advanced']",['Powerlifting'],Full Gym,4.0,60.0,116,2024-10-18 07:31:00,2025-06-18 11:01:00 BIG strong man,will become big amd strong!,"['Novice', 'Intermediate']","['Powerbuilding', 'Muscle & Sculpting', 'Powerlifting']",Full Gym,16.0,60.0,368,2024-11-15 07:52:00,2025-06-18 11:47:00 BIGDOG,don't be sad,"['Beginner', 'Novice']",['Powerbuilding'],Full Gym,12.0,100.0,444,2025-03-23 02:40:00,2025-06-18 07:52:00 BIKINI BODY Muscle Growth Training Plan (1),"Progressive Overload: Add weight, reps, or reduce rest time weekly. 2. Mind-Muscle Connection: Focus on muscle activation for all sets. 3. Rest: 60-90 seconds for hypertrophy sets, 90-120 seconds for heavy compound lifts. 4. Nutrition: Aim for a calorie surplus with **1.0-1.2",['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,6.0,70.0,282,2025-01-29 04:29:00,2025-06-18 10:27:00 BJJ General Prep Period,Bjj,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,4.0,60.0,84,2025-02-04 05:37:00,2025-06-18 12:20:00 BLS - 4 Day - Garage Gym,"BASED ON ""BIGGER LEANER STRONGER 4-DAY WORKOUT ROUTINE"" From Bigger Leaner Stronger by Michael Matthews You’re going to be using weights that allow for at least 4 reps but no more than 6 reps (if you can’t get 4 reps, it’s too heavy; if you can get 6 or more, it’s too light). Generally speaking, this is about 80 to 85 percent of your 1RM for each exercise. Equipment: Power Rack Barbell & Plates Dumbbells Lat Tower Leg Extension/Leg Curl Attachment For additional details read or listen to the excellent book; Bigger Leaner Stronger by Michael Matthews",['Intermediate'],['Muscle & Sculpting'],Garage Gym,10.0,60.0,146,2024-09-20 12:26:00,2025-06-18 11:49:00 BLS 5 day split,"Get bigger, leaner, and stronger","['Novice', 'Intermediate']","['Bodybuilding', 'Bodyweight Fitness']",Dumbbell Only,4.0,30.0,80,2025-05-16 02:53:00,2025-06-18 07:54:00 BODYBUILDING & HYPERTROPHY — 6 DAY SPLIT,"Hybrid Bodybuilding & Hypertrophy — 6 Day Split is a full-scale, year-round bodybuilding and hypertrophy program designed for serious lifters. This plan combines the best elements of traditional bodybuilding with modern hypertrophy science. You'll train 6 days per week following a Push / Pull / Legs (PPL) structure. Each muscle group is trained twice per week — one day with a strength and compound lift focus, and one day with volume and isolation work to fully target all fibers and weak points. The program delivers consistent gains in muscle mass, balanced proportions, and strength without seasonal cycles or unnecessary phases. It’s built for long-term growth. Program Goals: -Maximize hypertrophy (muscle growth) -Build balanced, aesthetic proportions -Progressive overload of strength to support hypertrophy -Controlled training volume and intensity for sustainable gains Why choose this plan? -Hybrid structure blending classic bodybuilding and modern hypertrophy principles -2x/week frequency for optimal growth stimulus -Exercise variety to minimize plateaus and target weak points -Smart volume progression to avoid overtraining -Year-round system — no need for seasonal adjustments Training Guidelines: -Perfect technique always comes before heavy weight. -Progress weekly — add weight (+2.5 to 5 kg) or reps (+1-2) each week. -Maintain 1-2 reps in reserve (RIR 1-2), especially on compound lifts. -Every 8-10 weeks take a deload week (reduce load and volume by ~50%). -And don't forget to sleep minimum 7–8 hours :) Who is this plan for? -Intermediate to advanced lifters -Anyone with access to a full gym setup (commercial or well-equipped home gym) -Athletes focused on long-term muscle growth, aesthetics, and hypertrophy Required Equipment: Barbells, dumbbells, machines, cables, and optional safety bar Have fun, and dont forget that building a physique isn’t a sprint, it’s marathon. Build it methodically, all year round.🫡💪","['Novice', 'Intermediate']",['Powerbuilding'],Garage Gym,1.0,90.0,47,2025-06-14 03:03:00,2025-06-23 04:48:00 BOM Golden Warrior Program,Gain lean muscle mass and build strength,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,300,2024-07-20 01:46:00,2025-06-29 06:47:00 BP 5 Day Split,Hypertrophy,"['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,348,2025-03-31 07:41:00,2025-06-18 11:53:00 BR swim strength,Strength Conditioning for Breaststroke swimmers,['Novice'],"['Bodyweight Fitness', 'Athletics', 'Powerbuilding']",Full Gym,8.0,50.0,152,2024-04-12 08:35:00,2025-06-21 02:01:00 BRICKHAUS - BJJ Performance & Hypertrophy: Full Body 2x Week,"The purpose is to gain as much upper body strength and mass, lower body explosive power in such way that is complementary to your BJJ training. 2x week Full Body workouts AND will give you enough stimulus to grow, while capitalizing recovery. This is assuming you are rolling AT LEAST 3-4x week. Run this program and your sparring partners will feel like they’re rolling with a Brick Sh*t house.","['Beginner', 'Intermediate', 'Novice', 'Advanced']",['Powerbuilding'],Full Gym,12.0,90.0,252,2024-07-04 08:26:00,2025-06-20 12:36:00 BRM,Getting everything BIGGER,"['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,70.0,232,2024-08-03 08:43:00,2025-06-18 11:37:00 BRO x PPL,"This programs aims to train every muscle group twice per week with 1 day of resting and 1 day of legs. You could run either BRO (back - chest - arms), day off and PPL (push - pull - legs) or PPL first, day off and then the BRO part. Every training day should be no longer than 50mins, leaving enough room in the day of cardio if you wish so. This program is based on the fallowing principles: 1. always train the muscle given at the full ROM (range of motion) with big emphasis on the lengthen, eccentric, part of the movement. 2. DO NOT ego lift! Use a proper weight so you can do the full ROM of 8-12 reps, after that you can do half reps if you wish so until failure. 3. Slowly control the weight on the concentric part. DO NOT throw the weight around! And slowly control the weight on the eccentric part as well, feel the muscle lengthening and tearing apart while you lower the weight. Monday - Back Tuesday - Chest Wednesday - Arms THURSDAY - OFF Friday - Pull (back & biceps) Saturday - Push (chest & shoulder & triceps) Sunday - Legs Monday - Pull (back & biceps) Tuesday - Push (chest & shoulder & triceps) WEDNESDAY - OFF Thursday - Back Friday - Chest Saturday - Arms Sunday - Legs","['Intermediate', 'Advanced', 'Novice', 'Beginner']",['Bodybuilding'],Full Gym,4.0,50.0,124,2024-05-16 05:27:00,2025-06-18 09:07:00 BS3 gen. I,"This program rotates from upper lower twice per week to 4 fullbody sessions, changing the main trained attribute from base development to size gain to speed development to strength followed by a week of high repetition blood flow or pump training week. Unlike a typical approach to increasing recovery by doing a concurrent program, training with high exercise rotation or sticking to submaximal work, this program instead takes a page out of Bugenhagen's approach of working on one lift per week. We instead will focus on one attribute per week, partly to prevent overreaching/backsliding and partly to prevent boredom from a monotonous split. The program has very low strength training volume and so it lends itself to heavier sessions.",['Intermediate'],"['Athletics', 'Bodybuilding', 'Powerlifting', 'Bodyweight Fitness', 'Muscle & Sculpting']",Garage Gym,5.0,120.0,123,2024-08-31 09:48:00,2025-06-18 08:11:00 BS3 gen. II,"This program rotates from upper lower twice per week to 4 fullbody sessions, changing the main trained attribute from base development to size gain to speed development to strength followed by a week of high repetition blood flow or pump training week. Unlike a typical approach to increasing recovery by doing a concurrent program, training with high exercise rotation or sticking to submaximal work, this program instead takes a page out of Bugenhagen's approach of working on one lift per week. We instead will focus on one attribute per week, partly to prevent overreaching/backsliding and partly to prevent boredom from a monotonous split. The program has very low strength training volume and so it lends itself to heavier sessions.",['Intermediate'],['Bodybuilding'],Garage Gym,4.0,120.0,102,2025-03-16 06:52:00,2025-06-18 11:55:00 BS3 gen. III,"This program rotates from upper lower twice per week to 4 fullbody sessions, changing the main trained attribute from base development to size gain to speed development to strength followed by a week of high repetition blood flow or pump training week. Unlike a typical approach to increasing recovery by doing a concurrent program, training with high exercise rotation or sticking to submaximal work, this program instead takes a page out of Bugenhagen's approach of working on one lift per week. We instead will focus on one attribute per week, partly to prevent overreaching/backsliding and partly to prevent boredom from a monotonous split. The program has very low strength training volume and so it lends itself to heavier sessions.",['Beginner'],['Bodybuilding'],Garage Gym,4.0,120.0,102,2025-05-26 12:10:00,2025-06-18 09:58:00 BUILDING THE TITAN,Get jacked - pure hypertrophy. You need to aim to up as many reps or weight every session. This is about pushing yourself to the limit.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,8.0,50.0,96,2024-11-24 02:06:00,2025-06-18 12:03:00 BULDOG,"Upper body strength, using pull-ups and dips as the main movements. Inspired by Street lifters and strength enthusiasts but with a hypertrophy twist. Not a good program for beginners, it requires basic knowledge of form and at least some level of strength on the DIPs and Pull-ups.",['Intermediate'],['Powerbuilding'],Full Gym,12.0,110.0,360,2024-09-22 09:41:00,2025-06-18 08:04:00 BWF RR Upper/Lower Modified,Modifying the recommended routine to be upper/lower,"['Advanced', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,50.0,136,2025-05-16 10:32:00,2025-06-18 03:58:00 Babies First Lift,Mix of Bromley and Schofield. Phase work week that build into a 1 rep max,['Intermediate'],"['Athletics', 'Muscle & Sculpting', 'Bodybuilding']",Full Gym,18.0,60.0,264,2025-04-03 01:49:00,2025-06-18 12:03:00 Baby Mamaw 2.0,Introduction to Main Lifts,"['Advanced', 'Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,70.0,108,2024-04-26 01:09:00,2025-06-18 08:02:00 Back and Arms Template,Back and arms based on my previous back and shoulders template.,"['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,1.0,90.0,35,2024-01-31 07:21:00,2025-06-18 10:48:00 Back to Basics - 4,Based on science. No secret sauce or anything flashy. Just a good time.,['Intermediate'],"['Powerbuilding', 'Powerlifting']",Garage Gym,4.0,70.0,124,2025-01-18 02:08:00,2025-06-18 08:51:00 Back to gym PPL,To be an easy to approach program for beginner-intermediates voming back to lifting.,['Intermediate'],['Powerbuilding'],Full Gym,12.0,40.0,192,2024-07-22 04:57:00,2025-06-18 09:30:00 Back to the basics,"This program is designed for people that have never lifted before, and people that have taken a long hiatus from lifting. I believe beginners all the way up to elite lifters could benefit. Sometimes less is more!","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Garage Gym,9.0,50.0,105,2024-12-07 02:52:00,2025-06-18 10:41:00 Bad Girls Glute Gains,Intermediate strength training for women with a glute and delt focus,"['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Powerlifting']",Full Gym,12.0,80.0,513,2024-03-17 07:37:00,2025-06-25 03:39:00 Baki Aesthetics - 4 day split x2,"Intermediate program focused on the baki aesthetic. Focused on: Arms, Chest, Upper back, forearms and calves. This program assumes you have lifted consistently before and can competently perform basic strength exercises and calisthenics. This program also assumes that you have developed lats(10+ pullups), shoulders(135 OHP), and posterior chain(315 deadlifts) enough to take some focus away from them, or train them for strength instead. If you want to increase volume for these groups, you can. Days 1&5 are chest and back Days 2&6 are legs Days 3&7 are arms Days 4&8 are accessories- If you want or need to do cardio, this is the best day for that. I would advise focusing on intensity, making sure you can perform the recommended amount of sets at at least 9 RPE before progressing in weight. MAKE SURE TO WARM UP!! I haven’t included warmup sets in the programs but you must warmup before your first set of that muscle of the workout. An injury is the worst thing you can do for progress. The program is 8 weeks long mostly because that is what I had to do to get an 8 day cycle to fit evenly in weeks. There is no reason for you not to repeat after the 8 weeks if you want. (A deload week isn’t needed but if you want a mental break go for it.) I would recommend going light the first week, staying at RPE 8 or below to make sure you know the proper form for each exercise and to help you judge which weights to use next week.",['Intermediate'],['Powerbuilding'],Full Gym,8.0,60.0,266,2023-12-30 11:08:00,2025-06-22 06:05:00 Baki Mode,"For the truest of gymcells, bodybuilding focused program, do as many reps as possible with a moderate amount of weight, choose a comfortable rep range and evolve.",['Novice'],"['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,18.0,120.0,847,2025-05-22 10:33:00,2025-06-18 10:02:00 Baki builder,"The Baki program’s purpose is to develop a body that’s both powerful and agile by prioritizing strength, endurance, flexibility, and explosive power. The program is structured in phases: 1. Foundation Phase (Weeks 1-4): • Build fundamental strength, focus on mastering form, and enhance mobility. 2. Power Phase (Weeks 5-8): • Increase explosive power with compound lifts and functional movements, while focusing on speed and precision. 3. Endurance Phase (Weeks 9-12): • Push stamina limits with high-rep sets, agility drills, and extended cardio for sustained performance. 4. Advanced Strength and Definition (Weeks 13-16): • Integrate heavy lifting with intense interval workouts to achieve a lean, muscular look. Each phase combines targeted exercises and specific cues to ensure control and optimal form, creating a balance of aesthetics and practical strength similar to the “Baki” character’s physique. Weekly Schedule 1. Day 1: Compound Movements (Full-Body) 2. Day 2: Explosive Conditioning (e.g., HIIT, plyometrics) 3. Day 3: Hypertrophy & Functional Work (Upper Body Focus) 4. Day 4: Rest or Active Recovery (Mobility, Stretching) 5. Day 5: Compound Movements (Lower Body Emphasis) 6. Day 6: Explosive Conditioning (Sprints, Circuits) 7. Day 7: Hypertrophy & Functional Work (Lower Body Focus) Each workout emphasizes perfect form, with clear cues to maintain control and prevent injury. This structure allows for balanced growth in strength, power, endurance, and agility, following the Baki program’s intense, high-performance goals.","['Intermediate', 'Novice', 'Advanced']","['Bodyweight Fitness', 'Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,16.0,60.0,464,2024-11-03 05:12:00,2025-06-18 10:33:00 Bakikito,Hugeness,['Beginner'],"['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,12.0,90.0,228,2024-06-08 08:09:00,2025-06-18 10:30:00 Bakikito Powerbuilding,Bakimaxxing with some strenght goals,"['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Powerlifting']",Full Gym,9.0,90.0,171,2024-08-01 06:22:00,2025-06-18 10:33:00 Balance 1.0,"Le but de ce programme est d’offrir une structure qui varie sur l’intensité et le volume pour assurer un développement constant. Il intègre des mouvements reliés au Powerlifting, ainsi que des mouvements reliés au Bodybuilding pour équilibrer force et masse. Pour que le programme soit optimale, il serait suggéré d’utiliser les journées de repos pour y intégrer des séances de courses à pieds. De cette façon, la force cardiovasculaire serait également stimulée. C’est aussi ce qui explique l’ajout d’exercices pluri articulaire de haut de corps à la fin des journées de bas de corps ; elle permettront de travailler votre corps à faire des mouvements fonctionnels et balanceront avec l’épuisement de vos jambes dû à la course à pieds. Programme fait par D.A",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,70.0,240,2024-04-30 09:47:00,2025-06-18 10:38:00 Bane Build (Linear progression),My personal program to get big and achieve a Bane-like physique and performance.,['Intermediate'],['Powerbuilding'],Full Gym,10.0,70.0,460,2024-02-09 01:59:00,2025-06-18 10:55:00 Barbell,Workout,"['Novice', 'Beginner']",['Muscle & Sculpting'],Garage Gym,9.0,70.0,268,2024-08-14 10:26:00,2025-06-18 10:31:00 Barbell (1),Workout,"['Intermediate', 'Novice']",['Powerbuilding'],Garage Gym,12.0,70.0,357,2024-08-20 01:52:00,2025-06-18 10:53:00 Barbell Barbie,A girl trying to be as strong as a man while also still being scared of the gym :),"['Intermediate', 'Novice']",['Athletics'],Garage Gym,12.0,120.0,396,2024-02-25 01:19:00,2025-06-18 10:38:00 Barbell Bending Barbary,Minimalist strength und muscle building program focused on barbell compound movements plus some key isolation excercises. Full body 3 times per week. Six excercises per day to keep it simple.,['Novice'],['Bodybuilding'],Full Gym,6.0,50.0,108,2025-01-27 01:39:00,2025-06-18 10:40:00 Barbell Blitzkrieg,"To conquer the Iron Domain. Test 1RM at the end of 12weeks. Use 95% of 1RM","['Novice', 'Intermediate']","['Muscle & Sculpting', 'Athletics']",Garage Gym,12.0,90.0,240,2024-03-11 05:14:00,2025-06-18 10:24:00 Barbell Grind - 3 x 5,Build strong body using compound exercises with lighter accessories.,"['Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,10.0,60.0,120,2025-06-07 02:47:00,2025-06-18 09:15:00 Barbell dumbbell body weight💪🏽📈,Gaining muscle mass strength without being to fancy,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,70.0,264,2024-05-30 04:25:00,2025-06-18 11:28:00 Barn Wide Delts,3D looking delts for people that have trouble growing side and rear delts.,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Dumbbell Only,8.0,20.0,16,2024-02-28 01:28:00,2025-06-18 08:15:00 Base Building 👷‍♂️,Novice - with some experience,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,70.0,168,2025-05-04 09:19:00,2025-06-18 10:50:00 Base-Peak home gym,"8 weeks of base building followed by 8 weeks of peaking geared towards my home gym with a rack, barbell, and dumbells only. Inspired by Bullmastiff First 8 weeks is made up of 4 2-week cycles: Each day has a a primary lift which ends with an AMRAP set. Use autoregulation to set the weight for the second week of each cycle. Each pound above the rep target = add 1% of your 1RM to the weight. Reset after each 2 week cycle. Last 8 weeks is made up of 2 3-week cycles followed by a deload week and then testing/competition.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,16.0,80.0,299,2024-12-23 02:48:00,2025-06-18 11:43:00 Baseball Offseason Youth Program,To help youth get stronger during the offseason,['Intermediate'],['Powerlifting'],Garage Gym,12.0,60.0,240,2024-10-25 04:18:00,2025-06-18 08:58:00 Baseball preseason & in-season,Be ready to perform for the season and stay in the weight room during the season.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Garage Gym,12.0,90.0,358,2024-05-14 06:20:00,2025-06-18 09:27:00 Basement Bastard 1.0,Upper body emphasis with chest and arm prioritization. Maintenance leg work with some cardio built in. Grip/forearm work on rest days.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,6.0,90.0,156,2025-05-30 02:18:00,2025-06-18 11:12:00 Basement Bodybuilding Upper Lower modified for me,Basement Bodybuilding Upper Lower modified for my health issues.,"['Novice', 'Beginner']",['Bodybuilding'],Full Gym,16.0,90.0,608,2024-12-01 10:49:00,2025-06-18 08:32:00 Basement Bodybuilding VII,.,"['Intermediate', 'Novice']",['Bodyweight Fitness'],Full Gym,12.0,90.0,396,2025-01-31 02:40:00,2025-06-18 12:00:00 "Basic 4-Day Upper Lower (Strength Training, Beginner-Novice)","Made for my partner, Haley, with the goal to have fun liftin some weights at home. This weekly routine is also a fine option for beginners and novices with access to a barbell and your standard community fitness center equipment (lat pulldown, cable stack, leg extension/curl, dumbbells). I recommend, for complete beginners or anyone coming back after time away from lifting, starting with very light weights and slowly progressing from there week by week. This will give your body time to adapt (or readapt) safely and will reduce your injury risk by the time you've added enough weight to truly push your limits. Practice patience, responsibility, and consistency. The overall volume and exercise selection is quite tolerable and should be fine for most people starting out. Be sure to monitor your recovery as the weights get heavier. You might find some areas get sore and stay sore much more than other areas. In this case, subtract 1-2 sets from the delicate muscle group and see how it feels. Likewise, if an area hasn't progressed at all for multiple weeks of solid training and recovers well, consider adding 1-2 sets to more resilient/stubborn muscle groups, or using exercises that load that muscle group more in a deeper stretch.","['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,1.0,50.0,14,2024-06-25 04:42:00,2025-06-18 09:35:00 Basic Maintenance Program (100% machines),Basic maintenance without thinking too much,['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,70.0,19,2025-05-25 01:38:00,2025-06-18 07:50:00 Basic Male Lifting Routine,"Originally made for my boyfriend, covers pretty well upper body training and involves some leg work too.",['Intermediate'],"['Athletics', 'Muscle & Sculpting']",Full Gym,8.0,70.0,144,2024-08-02 09:01:00,2025-06-18 11:27:00 Basic Power,"There are a lot of programs out there, this is designed to put weeks of consistent work in, creating a solid foundation to move into more complex or dialed in programs.","['Intermediate', 'Advanced', 'Beginner', 'Novice']","['Powerlifting', 'Powerbuilding']",Garage Gym,12.0,90.0,245,2024-01-22 03:57:00,2025-06-18 12:23:00 Basic Program,Basic 3 day per week upper lower split program,"['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Powerlifting']",Full Gym,8.0,40.0,80,2025-01-08 06:22:00,2025-06-18 08:23:00 Basic Training Prep,"This is designed for a person with little to no training experience or athletic background. There is core strength movements followed by body weight accessory movements. It’s boring but it works. You should implement some running along side this program for best results. This is pretty much strong lifts 5x5 with some tweaks. I suggest leg press but if you have someone to teach you how to squat that’s much better. If you don’t have access to a pull up machine you can use bands and if you don’t have those a lat pull down machine will work. For leg press start at the lightest weight than go up one setting each week For assisted pull ups start with most assistance and each week lower it down one notch each week For bench/overhead press start with just the bar and add 5 pounds each week For dead lift/barbell row start with the lowest number plate available than add 5 pounds each week When you reach the point were you can’t complete all 5 reps on a particular exercise repeat the weight before failure for that one exercise for three weeks than reattempt the weight you failed at if you fail again repeat the process.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,80.0,240,2024-10-15 01:30:00,2025-06-18 11:34:00 Basic Work Program,Get big and strong.,"['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],At Home,12.0,60.0,72,2024-08-27 01:11:00,2025-06-18 10:55:00 Basic training 3/week,Building basic muscle,['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness']",Dumbbell Only,12.0,60.0,252,2024-09-12 04:08:00,2025-06-18 08:17:00 Basic wave,5 week strength program to repeat,['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,5.0,80.0,115,2025-04-22 12:37:00,2025-06-18 08:25:00 Basic weight strength,"Basic as. Would not recommend, but if you're a dad in your late 30s who wants to lift and get that old man strength for bjj then I will try this without effecting your life too much.",['Novice'],['Bodybuilding'],Full Gym,4.0,60.0,57,2024-10-17 11:21:00,2025-06-18 09:17:00 Basics Get You Big!!!,"This program is designed as a general size and strength program that will build a solid base of competence in the weight room. It is designed for early intermediates who want to get more serious about the gym. The program is designed to get you strong and proficient at all the basic lifts you’ll need to know no matter what your goal is later on, Bodybuilding, powerlifting, etc. The program uses linear progression to drive up your max on key lifts while getting you better at more fluff and pump stuff. If you eat right and sleep, this program will force your body to get jacked and strong.",['Beginner'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,624,2024-05-29 02:52:00,2025-06-18 08:29:00 Basics training,Perfects for those start training.,"['Intermediate', 'Advanced']","['Powerbuilding', 'Olympic Weightlifting', 'Bodybuilding']",Full Gym,4.0,60.0,64,2024-12-16 01:53:00,2025-06-18 10:50:00 Batman year one,Power lifts and body lifters ish,['Beginner'],"['Athletics', 'Bodybuilding', 'Powerlifting']",Full Gym,12.0,100.0,400,2024-04-13 05:51:00,2025-06-18 11:19:00 Batman:make a killer out of you,"This program will help you build muscle build strength and build athletic abilities like martial arts, endurance, and other athletic abilities. You will get a lien physique with peak human potential.","['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,60.0,220,2025-05-13 12:32:00,2025-06-18 08:19:00 Bb,Bb,"['Beginner', 'Novice', 'Intermediate']",['Muscle & Sculpting'],Full Gym,4.0,40.0,140,2025-03-24 12:51:00,2025-06-18 09:56:00 Bbp 119,Good,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,90.0,300,2024-10-17 11:33:00,2025-06-18 10:47:00 Be Strong 3,Continued Personal Lifting Porgram,['Intermediate'],['Athletics'],Garage Gym,12.0,70.0,276,2025-04-02 01:15:00,2025-06-18 12:12:00 Be an athlete,"This program can be run both in and out of season to ensure a strong, solid athletic base is built and maintained. To make sure you progress week to week, try to add 5lbs to whatever weight you used the previous week OR that you are completing the exercise with better form and range of motion. The days you’re not lifting, should be cardio and/or recovery focused. Think sprints, ladders, footwork and mobility",['Advanced'],"['Powerbuilding', 'Bodybuilding', 'Athletics']",Full Gym,8.0,80.0,216,2024-02-20 02:30:00,2025-06-18 11:50:00 Be less fat program,To be less fat,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,288,2024-07-10 03:18:00,2025-06-18 11:35:00 Be like Thor,"To become Thor or look like Thor's body! Progression plan: At first, 3 RIR for all lifts. Tuesdays and Thursdays. 2 sets per ex, but add rep or 5 pounds most weeks Mondays, Wednesdays, Fridays. If not challenging, add 1 set per ex. Deload every 4-8 weeks Only Tuesday and Thursday. Reduce weights, sets, and reps by 50 percent Do program 8-16 weeks. Assess progress. Repeat or, if bored, change component exercises. Full video of plan description here: https://www.youtube.com/watch?v=IjEl1m-Ef1M","['Novice', 'Beginner', 'Intermediate']","['Athletics', 'Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,16.0,60.0,384,2024-10-22 09:51:00,2025-06-18 07:50:00 Be strong,Be strong,['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,12.0,70.0,216,2024-10-15 11:44:00,2025-06-18 12:14:00 BeanBuilding,"This program leads up to a strength peak in week 10. Before this, you progress each week with weight or reps. It is a sort of “Bro-Split” for hypotrophy, but also prepares you for a 1RM on each of the Big 3: Squat, Bench, Deadlift. Ultimately, the goal of this program is to grow and develop superior strength for a 1RM.",['Intermediate'],['Powerbuilding'],Full Gym,11.0,70.0,213,2025-02-26 02:40:00,2025-06-18 08:33:00 Beast,Get beasty,"['Novice', 'Beginner']","['Powerbuilding', 'Bodybuilding', 'Powerlifting']",Garage Gym,12.0,60.0,408,2024-04-25 02:58:00,2025-06-18 08:05:00 Beast Mode,Progressive Overload. Getting Stronger Every Session.,['Beginner'],['Powerlifting'],Full Gym,10.0,50.0,310,2025-02-02 01:08:00,2025-06-18 12:03:00 Beast Mode Transformation Program🦁,"This 8-week intermediate bodybuilding program is designed for serious fitness enthusiasts looking to transform their physique. Following a structured Push, Pull, Legs routine, it targets all major muscle groups for balanced strength and muscle growth. Each week builds upon the last, ensuring progressive overload to maximize gains. Program Benefits: Full-body recomposition in just 8 weeks Increased muscle mass and strength Enhanced endurance and stamina Balanced muscle development and symmetry Injury prevention with proper form and rest days Key to Success: Adhere to a nutritious, protein-rich diet Ensure sufficient recovery and sleep 100% commitment will result in visible, lasting transformation.","['Intermediate', 'Advanced']","['Powerlifting', 'Bodyweight Fitness']",Full Gym,8.0,90.0,424,2024-09-09 09:52:00,2025-06-18 08:26:00 Beast Mode by RN,"Get Big, Strong and Jacked",['Beginner'],['Bodybuilding'],Full Gym,8.0,90.0,112,2024-04-29 10:31:00,2025-06-18 09:57:00 Beast Slayer Evolution: Giga Chad,"READ: Giga Chad is THE Program. You're a weighted calisthenics chad. This program is meant to be ran with the context of making dips, pull-ups, and squats as you main variations, or your BIG 3 in other words. There is still plenty of applicable hypertrophy work as well for people who just enjoy these lifts who want to get extremely jacked. Organizationally, this will be pretty similar to Primal, but with considerations made for the pull-up and dip MUST READ: For Dumbbell Press, SLDL/RDLs, Row of Choice and Main Bicep Curl of Choice, the loading is as follows: Week 1: First set 20+ reps to failure, rest of sets to around 10-12 reps Week 2: First set with 15+ reps to failure, rest of sets rep to about RPE 7 Week 3: First set with 12 reps to failure, rest of sets rep to RPE 7 Week 4: First set with 10 reps to failure, rest of sets rep to RPE 7 Week 5: First set with 8 Reps to failure, rest of sets rep to RPE 7 Week 6: First set with 5+ reps to failure, rest of sets remove 15% weight and do sets of 5+ (you can use slightly higher reps on movements where it makes more sense to do so) Program run days: Monday Tuesday Thursday Friday Saturday - Beast Slayer Cheat Sheet: https://docs.google.com/document/d/1lzKv_L5bhTWOxxhb4M27XCIh2vFCC5on/edit - Lastly, I tried hard to re create the program from a spreadsheet to a boostcamp program while keeping it AS faithful AS POSSIBLE. I didn't change the program in the slightest. I hate when people change the original program because they think they know more than the original program creator and usually they just mess everything up. Please enjoy.","['Beginner', 'Novice']",['Muscle & Sculpting'],Full Gym,10.0,70.0,300,2025-02-12 05:08:00,2025-06-18 12:03:00 Beast training plan,This training is fast copy of Fs7 training plan,['Intermediate'],['Muscle & Sculpting'],Full Gym,1.0,80.0,22,2024-03-06 07:43:00,2025-06-18 09:35:00 Beast's powerlifting programm,"This programm focusses on building a strong RAW squat, benchpress and deadlift. It is made for people who like heavy lifting and want a programm that doesn't take month to complete. It is not meant for new lifters and has a fair bit of my personal preferences in it. It consists of 3 Main days where the Lift is performaded, followed by an exercise to address weaknesses, followed by an exercise for Hypertrophy and ends with some accessory work. One day per week is dynamic effort day which is for power (here some heavy upper body is mixed in to have a second day with heavy pressing in it). Two days per week should be cardio to focus on all over fitness and improve cardiovaskular performance. One day should be a complete rest day. Tge first two weeks focus on 4-5 reps as top sets, the next two weeks on 3-4 reps. The fifth week is supposed to be either for a new 1RM or a new 2RM. Anyway, this is how I train. If you want to try it, on your own risk. For me it works well.",['Intermediate'],['Powerbuilding'],Full Gym,5.0,80.0,153,2024-08-09 09:26:00,2025-06-18 11:22:00 Becas I,a 12-week program with five days of work that is easy to carry out,"['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,407,2024-12-01 04:10:00,2025-06-18 10:44:00 Become Cristiano,I would recommend that you have a prior experience of weight training...one of the reason I designed this course is because I want to have a physique become like Cristiano Ronaldo...please note that I have taken inspiration from chatgpt to create this plan,"['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,8.0,80.0,328,2024-10-18 02:07:00,2025-06-18 08:05:00 Become The Bear v3.0,"This program is designed for body recomposition: building muscle while shedding fat. It follows a smart push–pull–legs structure over four focused training days per week, with three active recovery days built around daily walking. The week is split like this: Monday is Upper A, focused on pressing strength, shoulder development, and back width. It includes heavy incline pressing, vertical pulling, and a blend of delt and trap work. Wednesday is Upper B, targeting arms, forearms, and back thickness. This day uses smart supersets for triceps, biceps, and vertical/horizontal pulling, along with direct neck and forearm work for aesthetics. Thursday is Lower Body, centered on safe, joint-friendly compound lifts. The priority is glute and hamstring development, with quad, calf, and core work to round things out. All exercises are chosen to be back-safe. Saturday repeats Upper A, but you can alternate with Upper B every other week or run a lighter version to manage fatigue. Tuesday, Friday, and Sunday are rest from the gym, but you’ll still do your daily 10,000 steps to stay active, support recovery, and aid fat loss. The program is built around effective compound lifts, time-efficient supersets, minimal machine dependency, and safe substitutions based on your lower back needs. Over time, you can tweak reps, add intensity techniques, or swap accessory movements as needed — but the core structure gives you the consistency and focus to make visible progress.",['Intermediate'],"['Athletics', 'Powerbuilding']",Full Gym,4.0,80.0,116,2025-05-12 01:22:00,2025-06-18 08:38:00 Become Unrecognizable,Running is a catabolic activity. I wanted to create a program I could rebuild and transform the body into a work of art.,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,300,2025-03-23 08:12:00,2025-06-18 08:37:00 Becoming An Outlier v2,"A full body program that has an upper and lower split, 4 days a week. Each workout can last a while, but for the most part you should try do at least 1 muscle group minimum per workout. This program has a focus on doing each muscle group 6 times a day, 12 times a week in total.",['Intermediate'],"['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,12.0,120.0,528,2025-06-03 04:36:00,2025-06-18 12:23:00 Becoming an Athlete,"This program is for beginners, intermediate, or those that are coming off of injury but still need the stimulus of an athlete. I created this program, when I broke my leg, could lift weights but could not sprint or jump just yet. This program with combination with sprinting and plyometrics 2-3 times a week is as good a program ad any. You can do this workout for as many weeks as needed. If there is demand for more advanced program I will make one.",['Novice'],['Bodybuilding'],Full Gym,4.0,80.0,44,2024-03-10 07:14:00,2025-06-18 07:57:00 Beef Cannon Bobby Protocol,"Big and Strong, High bench, Strong Pull-up, 17 inch arms, Tree Trunk Legs, Abs of steel",['Intermediate'],['Bodybuilding'],Full Gym,12.0,70.0,336,2024-08-29 01:24:00,2025-06-18 12:04:00 Before the Barbell,"Before the Barbell is an eight-week training intensive designed to get you lifting with confidence and owning the bar. This is for anyone who is totally new to strength training, getting back to strength training after an extended time off, or has been lifting for a little while but isn’t confident in form/technique. This program requires a variety of kettlebells or dumbbells, a barbell with a variety of plates, a cable machine or variety of bands, and access to a squat rack and bench. This program was copied from @beforethebarbell on instagram, a free program created by @megsquats. Visit the BtB IG page to see video overviews for each week as well as video demos, notes and tips.","['Intermediate', 'Novice']",['Powerbuilding'],Garage Gym,8.0,40.0,148,2024-05-02 01:23:00,2025-06-18 12:20:00 Beginner 3 day per week Gym Program,"An easy to follow three a week program using machines at the gym. Designed for beginners or those getting used to the gym. Full body workout. What is RPE? RPE (Rating of perceived Exersion) is a way to measure the difficulty of a set. RPE: 10 Could not do more reps or load without form failure 9.5 Could not do more reps, could do slightly more load 9 Could do 1 more rep 8.5 Could definitely do 1 more rep, chance at 2 8 Could do 2 more reps 7.5 Could definitely do 2 more reps, chance at 3 7 Could do 3 more reps 5-6 Could do 4-6 more reps 1-4 Very light to light effort Source: The Muscle & Strength Pyramid: Training book Rules: • Make sure to warm-up before starting your “working” sets • The last set of each exercise is for As Many Reps As Possible (AMRAP) with good form. • If you are able to perform more than 5 reps higher than your previous sets in your AMRAP, please INCREASE the weight/machine number by 1kg for upper body lifts and 2kg for lower body lifts the next day you train that program day. • If your final AMRAP set is more than 10 reps, consider doubling the weight increase. • If you fail to get the prescribed reps in the final AMRAP set, stay at the same weight as last time. If you fail again, then deload by 10%. • The program can be repeated, with at least 6 weeks minimum recommended.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,50.0,108,2024-09-09 04:04:00,2025-06-18 10:10:00 Beginner Aesletics Training Program,To help beginners become Athletic & Aesthetic,"['Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",At Home,12.0,40.0,204,2024-09-29 06:21:00,2025-06-18 10:45:00 Beginner All Body Compound Workout,"I created this workout plan for my girlfriend. She is new to weight training and wanted an introduction into it, with low number of sessions, so it would be easier to get into. The purpose is to gain strength all over the body. The plan has only 2 sessions per week and the aim is to hit the main muscles all round the body with the minimum amount of exercises. This can be done with compound exercises. They are excellent exercises for any level of experience. Each session is mixed and instead of just focusing on upper or lower. Which I think is better for beginners. The plan is split into 2 weeks, with exercises changing slightly to make it more interesting and find what works for you. The first split is 3 weeks long because the 1st week you will be finding out what is the right weight to be able to get to failure for the number of reps in the plan. For the final split you will go back to the same exercises to see if you made progress and can lift more weight. Exercises have 3 sets but feel free to do 4 if you want later on. Aim for a rest time between exercises from 2-3 mins At the beginning, exercises will use dumbbells for some to make in easier to get into. There is one core exercise on day 1 of each week, which isn’t a compound exercise but is very important to do. The core muscles are at the centre of the body and are used in any whole body movement. If you want to do a bit more in your plan, I would recommend doing another for day 2. Around the world’s abs exercise is a good recommendation. It will help with your balance immensely. A tip for beginners before doing any weights: •Watch/read how to do the exercise in the right way and remind yourself every so often. It prevents injury and you work the muscles that are intended. •Perform the full movement of the exercise. If you don’t, you are wasting your time. •Ideally take 1 second for the concentric/positive part of movement and 3 seconds for the eccentric/negative part. •The workout plan is aimed that you do work each set to failure. That is, if the plan says to do 8 reps you chose a weight that by the 8th you can’t lift another. For beginners I would recommend for the first 2 weeks perform each set with able to one more at the end, to be safe. •A barbell normally weights 20kg. Don’t be intimidated by, it is the just the same as using two 10kg dumbbells but gives you more options.","['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,9.0,40.0,72,2024-08-25 07:51:00,2025-06-18 10:39:00 Beginner Bodybuilding,Build muscle and lose fat.,['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,120.0,272,2024-02-02 04:51:00,2025-06-18 08:52:00 Beginner Consistency Routine,Beginner friendly simple,['Beginner'],['Muscle & Sculpting'],Dumbbell Only,10.0,50.0,130,2025-02-27 06:02:00,2025-06-18 07:56:00 Beginner Dhruv Program,My start,['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,504,2024-05-18 03:28:00,2025-06-18 12:15:00 Beginner Dumbbell workout,A beginner program for those who don’t have much experience or time just trying to get into better shape with minimal tools required. Focusing on weight progression instead of repetition progression.,['Intermediate'],['Powerlifting'],Dumbbell Only,12.0,40.0,204,2024-08-08 02:22:00,2025-06-18 08:08:00 Beginner Intermediate Program,"To Follow the beginner program previously listed, so that you can become jacked and stacked more than before","['Beginner', 'Novice', 'Intermediate']","['Bodyweight Fitness', 'Bodybuilding']",Garage Gym,8.0,60.0,166,2024-11-25 10:50:00,2025-06-18 10:43:00 Beginner Lifting Program (Hypertrophy),beginner program (hypertrophy) 4 weeks,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,4.0,60.0,100,2025-02-22 10:51:00,2025-06-18 10:24:00 Beginner Powerlifting,Strength,['Advanced'],['Powerbuilding'],Full Gym,12.0,60.0,120,2024-03-14 08:34:00,2025-06-18 10:46:00 Beginner Program - Tamawan,For beginners looking for a simple workout to get then started,['Advanced'],['Powerbuilding'],Dumbbell Only,12.0,40.0,240,2025-04-03 08:05:00,2025-06-18 10:01:00 Beginner Program For Teens,I wrote this program for my little bro to get fast results in the gym and look bigger,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding', 'Bodybuilding']",Full Gym,5.0,50.0,90,2024-04-04 09:35:00,2025-06-18 12:24:00 Beginner Strength and Wellness,"This 3-day beginner workout program is designed to develop functional strength and improve body composition using only dumbbells and cable machines. The structured plan alternates between lower body, upper body, and full-body HIIT sessions, each lasting 40 minutes. This is a progressive overload program, make sure to increase weight by small increments when you hit the top of your rep ranges. Rest time in between sets should be 20 seconds for the warm period, and 40 seconds for the workout period. You can rest longer if you feel the need, but shorter rest periods may inhibit muscle growth.",['Intermediate'],['Athletics'],Garage Gym,10.0,50.0,390,2025-05-14 03:29:00,2025-06-18 10:52:00 Beginner Work Capacity Building,"This program targeted toward complete beginners to lifting in order to build up muscular endurance to handle more work (volume x load) in the future. Linear progression with RPE based loading. For the main lifts, 8x8 Rep Scheme with a 3 second eccentric tempo. Accessory lifts are at a higher intensity to induce a stress stimulus close to or at failure. Simple structure and efficient use of time are the core principles of the program. While the 8x8 rep scheme seems like a lot of volume it is only applied to a small selection of exercises in order to keep the overall daily volume lower for beginners and reduce the amount of accumulating fatigue day to day. The optimal schedule for the week is MON,TUES,REST,THURS, FRI Try to keep rest periods short (under 1 Minute) The days are mapped to the 4 main functional patterns: Hinge Push Squat Pull","['Advanced', 'Intermediate', 'Novice']","['Athletics', 'Bodybuilding', 'Powerbuilding']",Full Gym,4.0,40.0,48,2024-10-01 05:34:00,2025-06-21 09:08:00 Beginner Workout,Increase exercise ability,"['Intermediate', 'Advanced']",['Bodybuilding'],At Home,7.0,30.0,140,2024-04-12 12:47:00,2025-06-18 07:56:00 Beginner Workout - 3x week,Beginner friendly program.,"['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,80.0,136,2024-11-23 06:04:00,2025-06-18 11:49:00 Beginner calisthenics For Big Guys,"Here's a revised 3-day a week workout plan with exercises that focus on building a strong, durable, and aesthetic body while addressing lower back pain and developing round glutes and shoulders. Each exercise includes the muscle groups targeted, instructions for proper form, and sets/reps. Day 1: Upper Body Strength and Core Stability Focus on building pushing and pulling strength for your chest, shoulders, back, and core. Day 2: Lower Body (Glute-Focused) and Core Focus on strengthening glutes, hamstrings, quads, and core to improve back stability and build rounder glutes. Day 3: Functional Full-Body Strength Emphasize functional movements to improve coordination, posture, and overall strength. Why This Plan Works for You: Glutes and Shoulders: Hip thrusts, Bulgarian split squats, clamshells, and lateral band walks build round glutes, while pike push-ups, ring push-ups, and wall angels target shoulder aesthetics and strength. Core and Back Health: Bird dogs, hollow holds, and side planks stabilize your spine, preventing back pain. Foundation for Advanced Moves: Builds strength for future progressions like pistol squats. Balanced Muscle Development: Ensures every major muscle group is targeted for a functional and aesthetic physique. Duration and Progression: Follow for 8-12 weeks. Track your reps, sets, and form. Gradually increase difficulty by: Adding weight to lower-body exercises. Reducing assistance on pull-ups. Increasing time under tension (e.g., holding planks or carries longer).","['Intermediate', 'Novice']","['Muscle & Sculpting', 'Athletics', 'Bodyweight Fitness', 'Bodybuilding']",At Home,12.0,60.0,180,2024-11-17 10:11:00,2025-06-20 01:07:00 Beginner full body machine only,Noob friendly full body,"['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,100.0,120,2025-02-22 05:21:00,2025-06-20 10:15:00 Beginner volumizing,This beginner friendly program is designed to build up strength in key compound strengths as well as all round development of all the muscles.,['Intermediate'],"['Powerlifting', 'Powerbuilding']",Full Gym,6.0,70.0,222,2024-10-22 06:18:00,2025-06-18 11:00:00 Beginner-Intermediate Bodyweight fitness,"This program can be done without any gym equipment, but adding resistance bands in for some exercises is optional for an additional challenge.","['Novice', 'Beginner']",['Powerbuilding'],At Home,4.0,10.0,103,2025-01-05 08:32:00,2025-06-18 09:19:00 Beginners Guide to Aesthetics : 5 day upper lower,"This program is beginner friendly upper lower, 5 days a week, 3 upper and 2 lower. Most beginners hate training legs so it’s low volume on legs. Moderate volume on upper body. Emphasis on chest back and shoulders with adequate arm volume for a proportionate physique. Pushing and raising and curling (other than leg curls) exercises should be slow on way down and fast on way up Pulling should be fast on way down and slow on.way up Don’t forget to progressively overload",['Novice'],['Bodybuilding'],Full Gym,8.0,60.0,208,2024-01-23 03:29:00,2025-06-28 12:55:00 Beginners program,To increase muscle mass,"['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,10.0,204,2025-05-10 01:08:00,2025-06-18 09:20:00 Beginning Strongman,Strength and conditioning.,['Advanced'],"['Powerbuilding', 'Bodybuilding', 'Athletics']",Garage Gym,3.0,60.0,45,2025-01-19 01:20:00,2025-06-18 12:21:00 Begynder helkrop,Introduktion til styrketræning,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,10.0,90.0,130,2025-02-04 08:47:00,2025-06-18 11:32:00 Belton Lifting Club,Get Big,['Beginner'],"['Bodybuilding', 'Athletics']",Full Gym,9.0,60.0,280,2024-07-21 09:58:00,2025-06-18 10:00:00 Bench Program 2.0,Improve bench and rows while slowly increasing squat,['Beginner'],"['Bodybuilding', 'Bodyweight Fitness']",Full Gym,4.0,60.0,51,2024-11-10 11:34:00,2025-06-18 08:50:00 Bench Specialist,Program for anyone wanting to build their Bench Press total.,"['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,90.0,234,2025-06-13 06:28:00,2025-06-18 11:28:00 Bench Specialization part 1 intro block,"Program is based on modern periodization. The main exercise (bench press) is varied to not get stale and is used in a linear progression style with DUP. The accesories are volumizing and increasing in effort until deload. This is a 4 part program. This is part 1, an introductory phase where volume and intensity increases for bench press. Accesories increase in volume and effort until the last week you take an all out set which can then be used as a benchmark for the rest of the program. It is recommended to always start the program with the intro block, then run the volume block atleast once. The volume block can be run multiple times. Then an intensification block and at last a peaking block to test 1RM on bench press. You can substitute the bench variations for other ones depending on weaknesses. Always bench with a 1s pause. Always bench paused with atleast a 3s pause.","['Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,5.0,60.0,104,2024-01-17 02:35:00,2025-06-21 06:32:00 Bench Speialization,ASD,['Intermediate'],['Bodybuilding'],Garage Gym,4.0,120.0,68,2025-01-18 09:25:00,2025-06-18 08:04:00 Bench by Kofi,Bench PR’s,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Athletics', 'Bodyweight Fitness', 'Bodybuilding', 'Olympic Weightlifting', 'Powerbuilding', 'Powerlifting']",Garage Gym,4.0,50.0,25,2024-03-28 06:50:00,2025-06-18 07:59:00 Ben’s Plan,"3 Blocks Block 1: 4 Weeks Pre Fatigue Focus on isolation Strengthen Weak Links Block 2: 4 Weeks Pyramids Disadvantaged Compounds Strengthen Disadvantaged Positions Block 3: 4 Weeks Reverse Pyramids Advantaged Compounds Max Strength Output",['Intermediate'],['Muscle & Sculpting'],Full Gym,12.0,90.0,284,2025-04-01 08:12:00,2025-06-18 09:22:00 Berk’s Dual Chain Development,"The purpose of this program is to build a well-balanced, functional physique by training both the anterior (front) and posterior (back) chains equally. Using a double progression system, the program promotes consistent strength gains, muscular symmetry, and structural integrity. It’s designed for individuals who want to train smart, prevent imbalances, and improve performance across all major movement patterns. Progression: For compound movements, start with 75%-85% of your max for and begin at the lower end of the given rep range. Increase the reps each session. Once you reach the top of the range, add 2.5 kg to the bar and start over from the bottom. Example for bench: Start with 100 kg for 6 reps on Monday. On Thursday, perform 100 kg for 7 reps. The following week, do 100 kg for 8 reps. Once you hit the top of the rep range, increase the weight to 102.5 kg and start again at 6 reps — and so on. Accessories: You have full flexibility in your accessory work. Feel free to use the same progression system or simply train within RPE guidelines that match your goals.",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,8.0,90.0,208,2025-06-05 02:04:00,2025-06-18 07:49:00 Berserk Method Upper Lower Hypertrophy Program,"Hypertrophy Specific Program This program is 3 times a week with a Upper Day Monday and Friday and a Lower Day on Wednesday Use Double Progressions or Linear if it applies You must be able to recover on this program, do not run it if you can't commit to 9 hours of sleep a night period. Run this program when you don't care much about strength, this will get you strong in a general sense and you will add pounds to every lift due to the double progression but it won't be as appropriate as a powerlifting program. There is really no need for a de-load on this program due to the nature of Upper Lower giving lots of rest days throughout the week. Cardio is not listed but it is pretty much mandatory, even if you're bulking, (yes you the one reading this). You must do cardio, high intensity is preferred, but anything low fatigue high stimulus will be peak for this program. When you stall out on this program there are a few things you can do. 1. Drop the weight, do higher reps for a few weeks, master the weight and then slowly work your way back up 2. Tidy up the form, slow and controlled reps, until you've matched your old rep count. 3. Look at the overall picture, have you been sleeping enough, have you been eating enough, stressed over school or work? 4. If nothing seems to work, have patience, adding a rep even once a month is going to add 12 reps over the course of a year, muscle growth is a patient mans game and you must overcome this hurdle to push past the trap of being intermediate. 5. Do not program hop or switch exercises, do the exercises, even if you don't like the exercises, even if you don't want to do them, or even if it hurts. Being able to manipulate variables on how you perform a lift to make it suit you and your anthropometry is a very valuable asset that will lead to being a smarter and more jacked lifter overall.",['Intermediate'],"['Powerbuilding', 'Powerlifting']",Full Gym,16.0,60.0,448,2024-12-28 09:21:00,2025-06-18 09:18:00 Berserker,"Designed for seasoned athletes, this advanced hypertrophy training mesocycle is the ultimate challenge for those committed to pushing their boundaries.","['Intermediate', 'Advanced']","['Athletics', 'Powerlifting']",Full Gym,6.0,90.0,192,2024-10-05 05:26:00,2025-06-18 08:51:00 Bersoneq,starter pack,"['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,40.0,127,2025-04-30 11:12:00,2025-06-18 11:38:00 Bertie fox’s Brutal beginner program,"If you are a beginner or find yourself hitting a plateau in your training, it might be because your base isn’t strong enough. After all, it doesn’t matter how impressive the structure is if it’s built on unstable ground. It could be time to focus on the basics for a while, master them, and then progress to more complex routines.","['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,60.0,168,2024-12-28 02:56:00,2025-06-18 08:06:00 Beserk,"To get the guts physique, which is massive upper back and lats, thick abs, large chest and broad rear delts. You will work out 5 days of the week in an order that you choose, you cannot have two lower days in a row. The same goes for upper. You cannot have more than 3 days training without a rest day.","['Beginner', 'Intermediate']",['Powerbuilding'],Full Gym,1.0,40.0,32,2024-07-06 07:43:00,2025-06-18 11:38:00 Beta Joe 01,"Lograr incrementar y maximizar condicionamiento físico de un escalador que quiere pasar al siguiente nivel, buscando mejorar fuerza corporal, explosividad, resistencia muscular y cardiovascular mediante la combinación de ejercicios de calistenia intermedios y avanzados, pesos y pliométricos.","['Beginner', 'Intermediate']",['Muscle & Sculpting'],Full Gym,10.0,70.0,290,2024-07-01 12:58:00,2025-06-18 11:41:00 Betty’s Lean Mean Training Routine,"Full body routine to supplement a running program. Rep range is 8-12 apart from abs at the end of the session which is AMRAP = As Many Reps As Possible For 8-12 select a weight you can do around 10 reps for (quite challenging) and once you can achieve 3 sets of 12, move up a weight the next week.","['Novice', 'Beginner']","['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,40.0,168,2024-04-07 09:57:00,2025-06-27 12:13:00 Big A$$ muscle Heavy A$$ weight,"Pack on heavy quantities of muscle and strength Prime focus on upper body and deadlift strength Running juggernaut method for the deadlift and baldomniman johnny bodybuilder 10wk for closegrip bench Johnny 6vweeks for preacher curl For this program on the deadlifts i used jts method 2.0 Dynamic double progression for about all lifts 0RIR last set on atleast all accesories Also included drops sets or rest pause sets here and there for the heck of it",['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,80.0,220,2024-10-12 06:01:00,2025-06-18 11:40:00 Big Boi Caden,Big Boi Caden,"['Novice', 'Intermediate', 'Beginner']","['Powerlifting', 'Muscle & Sculpting']",Full Gym,6.0,50.0,162,2024-08-12 03:58:00,2025-06-18 11:47:00 Big Boi Summer,To have a big boi summer,['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,1.0,70.0,40,2025-06-09 05:00:00,2025-06-18 10:14:00 Big Boy Jitler,Get Jitler to big boi status,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding']",Dumbbell Only,12.0,60.0,444,2024-01-10 07:19:00,2025-06-18 10:29:00 Big Boy Tings,"To rip soap off the walls, at olive garden",['Advanced'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,410,2024-07-19 06:35:00,2025-06-18 09:13:00 Big Daddy's PPLUL 2.0,"Easy to follow, easy to gain, all aboard the Big Daddy train! Use this PPLUL (Push, Pull, Legs, Upper, Lower)! All aboard Big Daddy's Gain Train!",['Intermediate'],"['Athletics', 'Powerbuilding']",Full Gym,12.0,50.0,336,2024-12-21 04:56:00,2025-06-18 12:12:00 Big Dog's Beast Factory Regimine,Get Beastly,['Novice'],"['Bodybuilding', 'Powerbuilding']",Garage Gym,3.0,60.0,45,2024-07-29 05:39:00,2025-06-18 10:14:00 Big Glutes Save Lives,"Are you a woman who wants to join the gym but doesn’t know what to do? Or has recently joined but is having trouble figuring out the ideal program? This 10-week workout program, originally designed for my girlfriend, is perfect for anyone looking to improve their overall fitness and specifically target glute development. Suitable for beginner to novice gym-goers, it only requires 60 minutes per session and utilizes full-gym equipment. The plan spans three days a week, focusing on upper and lower body with a strong emphasis on back and glute muscles. Progression: Each week alternates between adding 2 reps per set and increasing weights by 5-10%, ensuring a balanced progression of strength and endurance over 10 weeks. Progress only if your form is on point. This will help you in the long run. Alternative exercises: Swap exercises freely as long as the replacement exercise still hits the muscle of the original one. Hope my girlfriend will continue going to the gym after this program.","['Novice', 'Intermediate', 'Beginner']","['Bodybuilding', 'Powerbuilding']",Full Gym,10.0,60.0,180,2024-01-06 01:35:00,2025-06-29 06:52:00 Big Guy,I want to be big,['Advanced'],"['Powerlifting', 'Bodybuilding']",Full Gym,12.0,70.0,456,2025-03-31 04:39:00,2025-06-18 09:28:00 Big Mike's Upper/Lower Strength Program,4 day upper/lower split that focuses on building size and strength through compound exercises. Increases weight and decreases reps throughout the weeks.,"['Intermediate', 'Novice', 'Beginner', 'Advanced']",['Powerbuilding'],Full Gym,4.0,90.0,83,2024-12-08 05:35:00,2025-06-18 12:38:00 Big and Springy pt. 2,Intermediate level strength and plyos,"['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,6.0,50.0,73,2024-10-28 04:02:00,2025-06-24 04:32:00 Big and Thick,Four day a week simple bulking program,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,6.0,70.0,180,2025-01-06 06:46:00,2025-06-18 08:15:00 "Big bench and hypertrophy Upper lower 4x week","Made for me with a focus to increase muscle size in order to become stronger on lifts like the benchpress and shoulderpress Also heavily back focused for a future deadlift specialization program Therefore higher back frequency My knees aint 100% so quite easy on the weight with squatting movements but making up for it with intensity techniques Superset that which can be supersetted to save some time For example a Preacher curl, frenchpress, uprightrow, giant set! Increase bench pushing for 405! Hypertrophy General strength",['Beginner'],['Bodybuilding'],Full Gym,10.0,100.0,285,2024-04-16 08:32:00,2025-06-18 08:54:00 Big n Strong,"Made this program to hopefully get some people.. you guessed it, Big n Strong. Swap out specific exercises if need be due to equipment or personal choice, but keep movement patterns as similar as possible (ex. Pull-ups subbed for lat pulldowns).",['Intermediate'],['Bodybuilding'],Full Gym,4.0,60.0,120,2024-05-14 11:10:00,2025-06-18 09:13:00 Big strong,Big muscle,"['Novice', 'Beginner']",['Bodybuilding'],Garage Gym,6.0,70.0,217,2024-08-06 08:09:00,2025-06-18 12:07:00 Big titty booty lumps,Big dick…no bitches,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,12.0,120.0,612,2024-05-08 06:17:00,2025-06-18 08:22:00 BigBalls 💪🏽🍒 Program: Novice/Intermediate ULPPL,"Most scientifically, statistically, mathematically, judiciously, veridically, systematically, and anecdotally proven weightlifting program 💯 to increase testicular size! Yoked and chaddy results only. Read the PDF bum: https://docs.google.com/document/d/e/2PACX-1vR0q7RnwgtDC0QQYkWDbCEiRXKgFkGrS5fZDeB35w1rV7_bRgLFXKh9rlUqSJdYw04gVV0rD8t4QrY-/pub",['Beginner'],['Powerlifting'],Full Gym,14.0,90.0,518,2024-11-16 05:54:00,2025-06-18 10:52:00 Bigga Workout,Focused on shoulders and chest,['Beginner'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,192,2024-10-23 10:36:00,2025-06-18 09:08:00 Bigger Leaner Stronger,"Based on Bigger Leaner Stronger book If you do cardio, do it afterward. The reps should be 4-6 only, if you can do more than 6, increase the weight, if less than 4 decrease the weights.","['Advanced', 'Intermediate']","['Athletics', 'Bodybuilding']",Full Gym,10.0,40.0,300,2024-04-22 11:27:00,2025-06-18 10:07:00 Bigger leaner stronger plus cardio,"This plan is designed to build muscle, get lean, and improve cardiovascular capacity and realistic!!. It should be completed within 1hour. Keep the exercises strict form, with a controlled tempo of 2 seconds down and 2 seconds up no additional exercises needed we don’t want to burn out. Outside of the gym, ensure you get the correct amount of sleep and aim for 10,000 steps a day. If you drink keep it minimal and once a week lay off the cigarettes eat clean and portion control. every couple of days treat your self to a 1 snack of your choice.",['Intermediate'],['Muscle & Sculpting'],Full Gym,10.0,50.0,320,2025-05-30 09:10:00,2025-06-24 09:49:00 Bigmuscles and sculpting,...,['Advanced'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,60.0,384,2024-07-12 01:19:00,2025-06-18 09:42:00 Bikini Body Recomp,Grow/maintain muscle mass while burning fat. Create the hourglass figure through proportions while staying strong!,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,8.0,60.0,248,2025-02-19 02:57:00,2025-06-18 10:30:00 Bikini booty,To grow glutes,"['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,6.0,40.0,144,2024-10-20 06:38:00,2025-06-23 06:59:00 Bill Kazmaier Training Routine,"Powerbuilding. Bill Kazmaier may have been the first true powerbuilder. He trained heavy, working the three main lifts with all assistance work twice a week. Yes, you read that correctly. The Kaz used an animalistic high intensity, high volume workout routine. He hit the deadlift, squat and bench twice a week.","['Intermediate', 'Novice']","['Powerbuilding', 'Powerlifting', 'Athletics']",Garage Gym,10.0,90.0,324,2025-01-23 03:48:00,2025-06-18 10:53:00 Billy’s Strength Program,Get stronger bigger numbers on squat bench deadlift,"['Beginner', 'Novice', 'Intermediate']",['Athletics'],Full Gym,8.0,90.0,129,2025-04-14 02:32:00,2025-06-18 07:49:00 "Binvant upper arms lower, summer 2024 - present",I literally said gains for all,['Novice'],['Bodybuilding'],Garage Gym,16.0,70.0,416,2024-11-15 07:38:00,2025-06-18 11:47:00 Bionic Brutality,"Full body Hypertrophy program for the time poor. Train insane or remain the same. This program is designed to get as much done as possible for as many muscle groups as possible in 2 days. There is then a third optional day to hit body parts that are lacking or that you want to prioritise, assuming they are recovered/ing in time. Ideally have 2 rest days between full body workouts. I do 3 months on the same program before altering exercise choice/orders/sets/reps. This is not for the light-hearted. The 2 main workouts are long and gruelling.","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,120.0,228,2023-12-31 09:52:00,2025-06-18 08:05:00 Biscuit ( from baki ) 2.0,Gain muscle and build capacity,['Intermediate'],['Bodybuilding'],Garage Gym,3.0,90.0,90,2025-02-11 06:36:00,2025-06-18 11:46:00 Black Adder,"The purpose of our strength program is to empower you to reach a new level of fitness by developing and progressive approach, the program is designed to meet your specific needs, whether you are a beginner or an advanced athlete. Through focused exercises, safe technique.","['Advanced', 'Intermediate', 'Novice']","['Athletics', 'Bodybuilding', 'Powerbuilding']",Full Gym,12.0,70.0,255,2024-08-15 06:46:00,2025-06-18 09:16:00 Black Belt Revitalized (2025),"Designed as a joint-friendly strength and balance program to complement five weekly martial arts sessions. It focuses on building robust, functional strength, enhancing stability with balance-specific exercises, and promoting longevity. This program aims to support performance in karate and boxing while reducing fatigue and maintaining recovery, ensuring you can train hard and smart across all disciplines.",['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,96,2025-03-28 03:08:00,2025-06-18 11:41:00 Black Swordsman,"I want this program to have a mixture of calisthenics, cardio and weight training. You’ll be doing cardio everyday rest day included. Just a 40 or so minute walk or run. Then you’ll do weight lifting for Monday, Wednesday and Friday then calisthenics training on Tuesday and Thursday. Saturday and Sunday can be either cardio heavy days or light cardio then recovery.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Garage Gym,4.0,30.0,375,2025-06-11 11:32:00,2025-06-28 10:58:00 Black man plan,Hypertrophy and to look like black Greek God physique,['Intermediate'],['Bodybuilding'],Full Gym,12.0,90.0,432,2024-08-26 05:09:00,2025-06-18 08:46:00 Black swordman,Modified ppl with arm day/ heavy bench focus,['Intermediate'],"['Powerlifting', 'Muscle & Sculpting']",Garage Gym,8.0,70.0,200,2024-05-10 01:43:00,2025-06-18 08:47:00 Blackjack PPL,Made for the military members who need a good reliable workout when working those long and unpredictable work days,"['Intermediate', 'Beginner', 'Novice']",['Bodybuilding'],Full Gym,12.0,80.0,480,2024-06-03 03:13:00,2025-06-18 12:03:00 Blake lively,Let’s get shredded !,['Intermediate'],"['Powerbuilding', 'Athletics']",Garage Gym,4.0,50.0,151,2024-10-16 02:57:00,2025-06-18 11:09:00 Block 1,"Strength base to build from. Exercises rotate between strength, hypertrophy, and endurance foci, and primary leg exercises alternate between deadlift and squat. This results in a two-week alternation between strength variations of squat and deadlift; this is intentional. Strength lift (6x3-6) antagonists should have 90 seconds rest between them, and 3 minutes between supersets. Hypertrophy lift (3x8-12) antagonists should have 60 seconds rest between them, and 2 minutes rest between supersets. Endurance lift (AMRAP) antagonists should not have any rest between them.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,6.0,90.0,100,2024-03-12 04:06:00,2025-06-18 11:07:00 Block 2,"Hypertrophy and power development. Weeks alternate between normal and power variations. Normal days should focus on strength, hypertrophy, and general endurance. Power days should focus on explosiveness and technique. Good form is critical to performing these exercises. Strength lift (6x3-6) antagonists should have 90 seconds rest between them, and 3 minutes between supersets. Hypertrophy lift (3x8-12) antagonists should have 60 seconds rest between them, and 2 minutes rest between supersets. Endurance lift (AMRAP) antagonists should not have any rest between them. In the main lift circuits, the last set in the pyramid should be taken close to failure.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting']",Garage Gym,8.0,90.0,186,2024-03-12 06:19:00,2025-06-18 10:57:00 Block Periodization - AR: Assistance Phase 2,"This is an assistance day to go along with the squat, bench, & deadlift days. This day does not use the reverse rep progression used in those days. The phases are all their own separate programs in the app so that you can progress on them individually.",['Intermediate'],['Bodybuilding'],Full Gym,12.0,70.0,48,2024-07-20 09:57:00,2025-06-18 11:18:00 Block Periodization - AR: Bench Phase 3,"Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase. The phases are all their own separate programs in the app so that you can progress on them individually.","['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,70.0,48,2024-07-20 10:02:00,2025-06-18 11:54:00 Block Periodization - AR: Deadlift Phase 1,"Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase.The phases are all their own separate programs in the app so that you can progress on them individually.",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness', 'Athletics']",Garage Gym,12.0,70.0,48,2024-07-20 09:09:00,2025-06-18 10:50:00 Block Periodization - AR: Deadlift Phase 2,"Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase. The phases are all their own separate programs in the app so that you can progress on them individually.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,70.0,48,2024-07-20 09:46:00,2025-06-18 12:17:00 Block Periodization - AR: Squat Phase 1,"Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase.The phases are all their own separate programs in the app so that you can progress on them individually.",['Intermediate'],['Bodybuilding'],Garage Gym,12.0,70.0,60,2024-07-20 09:04:00,2025-06-18 10:57:00 Block Periodization - AR: Squat Phase 2,"Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase.The phases are all their own separate programs in the app so that you can progress on them individually.","['Beginner', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,70.0,48,2024-07-20 09:43:00,2025-06-18 10:41:00 Blood and Guts | Dorian Yates,"The Blood and Guts program is a 4 day, high intensity training program built to add serious muscle through low volume, all out effort sessions. Inspired by six time Mr. Olympia Dorian Yates, this split follows his legendary intensity philosophy. Fewer sets, but each taken to absolute failure with brutal precision. Each muscle group is trained once per week using heavy compound lifts and targeted isolation work, with every working set pushed to the limit using techniques like rest pause, drop sets, and forced reps. The goal isn’t variety, it’s mastery and consistent progression. By keeping exercises the same and increasing intensity week by week, the program pushes the body to grow while allowing time to recover. This is for lifters who want to train hard, grow big, and keep it simple just like they did in the 90s. Key Notes: RPE 10 = complete failure with no reps left in the tank. RPE 9.5 = failure is reached with a rest-pause or spotter assist. Most exercises are preceded by 2–3 progressively heavier warm-up sets not taken to failure (RPE 6–8). The split is modified from Dorian’s 3 days on, 1 day off, 1 day on. And is focused on a more easily accessible 4-days a week split, most of the exercises (as mentioned previously) remain the same throughout the training program. This is mainly to assist with progressive overload, and increase the weight weekly on each exercise. Getting stronger will assist in getting bigger. Progressing each week is key. IMPORTANT THINGS TO CONSIDER -> 1.) Intensity over volume is everything. This program is built on the principle that one all out set taken to true failure is more effective than multiple submaximal sets. Every working set should be pushed as far as possible. If you leave reps in the tank, you’re missing the entire point. Warm up thoroughly, but once you’re at your top set, it’s go time. Dorian believed in training like it was your last chance to grow, and that mindset is the foundation of the entire approach. 2.) Logbook progression is king. (This doesn’t mean you have to write everything down, just remember what you did last week and progress it through weight or reps. Key is to stay within the rep range.) You don’t change exercises often. You beat your numbers. This program thrives on progressive overload, hitting more reps with the same weight or adding load over time. Every week, you walk in with a plan to beat what you did before. Strength and density come from progression, not from variety. If you’re not tracking, you’re guessing, and this split doesn’t reward guesswork. 3.) Recovery makes or breaks the results. The brutal nature of training to failure means you can’t afford to slack on sleep, food, or rest days. This split gives you more rest than a typical bodybuilder program because it expects more intensity when you do train. If you eat big, sleep deep, and take recovery seriously, the gains come fast. If you don’t recover fully, you’ll stall or burn out.",['Intermediate'],['Powerbuilding'],Garage Gym,4.0,40.0,96,2025-05-21 09:56:00,2025-06-21 10:31:00 Blue Heeler,"On the main lift, we are going to use plus sets (last set for an amrap) to decide what our weekly jumps are. For every rep over base line, add 1% of your 1 rep max in weight to next week's working sets. For week one, if I hit 20 reps in my amrap set, week two's working percentage would be 55% rather than 50%. Set your max to start as 85% of your true max for any given lift. It's better to start conservatively than crash and burn by week 4. This program will get you huge and strong.","['Beginner', 'Novice', 'Intermediate']",['Powerbuilding'],Full Gym,9.0,60.0,213,2025-02-04 05:08:00,2025-06-18 08:21:00 Blueprint by Bryan Johnson,"The protocol was built over four years, with Bryan becoming the most measured person in history and maintaining what may be the best known biomarkers in the world.","['Beginner', 'Novice', 'Intermediate']",['Athletics'],Garage Gym,6.0,60.0,570,2024-08-18 05:50:00,2025-06-18 11:25:00 Body,A program to make you reach your ideal body,['Intermediate'],['Muscle & Sculpting'],Full Gym,4.0,100.0,13,2024-01-23 11:03:00,2025-06-18 12:24:00 Body Fat Loss - HIIT,I created this to reduce fat loss. Goal is for 4% bfp in 2 months.,"['Beginner', 'Novice']","['Bodybuilding', 'Powerlifting']",At Home,6.0,30.0,54,2025-01-01 06:35:00,2025-06-26 10:04:00 Body Fortress,A intermediate-friendly program to help build strength and endurance to pursue personal goals and hit new PR's,['Beginner'],['Bodybuilding'],Full Gym,4.0,120.0,100,2024-09-19 05:11:00,2025-06-18 10:30:00 Body Molding,This is an experienced program to build muscle and sculpt your body. Best paired with a good core/cardio circuit and protein intake is key!,['Intermediate'],['Bodybuilding'],Full Gym,5.0,70.0,175,2025-02-23 08:35:00,2025-06-18 10:44:00 Body Part Split,For Sangee to get messed up,"['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,312,2025-06-04 09:18:00,2025-06-18 10:49:00 Body Part Split Routine,To get a defined muscle.,"['Novice', 'Beginner', 'Intermediate']",['Bodyweight Fitness'],Full Gym,16.0,90.0,688,2024-11-27 04:10:00,2025-06-18 08:03:00 Body Recomp,Recomposition,"['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,4.0,60.0,272,2024-07-13 09:33:00,2025-06-27 04:34:00 Body Weight Home Training,"Build general fitness, full body strength and balance office job deterioration.😉 Always start with a warmup, alternate even and odd exercises between sets, go to failure in each set, wait 20 sec and go to failure again, then alternate and come back for the second set later.","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",At Home,16.0,40.0,624,2024-11-24 05:47:00,2025-06-18 08:51:00 Body weight strength and condition training,"This program is for people who want to gain muscle and have a healthy body. I guarantee you that after the 7 weeks you will feel better, look better and be comfortable with your own body","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",At Home,7.0,30.0,65,2025-01-26 08:37:00,2025-06-18 09:03:00 Bodybuilding 4 Days a Week for 16 weeks,"Approx. 60 minute bodybuilding building program 4 days per week 16 weeks Standard exercises for most gyms Substitute as necessary / desired Small power building component with 6 reps per set, but still in the hypertrophy range.","['Intermediate', 'Advanced']","['Bodyweight Fitness', 'Bodybuilding']",Full Gym,16.0,60.0,496,2025-02-26 12:04:00,2025-06-18 12:13:00 Bodybuilding Program Z,"Intermediate level program that utilises antagonist supersets as a means to save time and improve work capacity. It follows an upper/lower split with an arm day and 2 rest days through the week For progression, you should follow some variation of double progression, such as increasing weight when you reach the top end of reps (or higher) for each set on any given exercise. Alternatively, dynamic double progression would be better suited for those who are seriously looking to break plateaus. This involves increasing the weight on set 1 of any given exercise if you have achieved the top end of reps on the first set in the previous session where you performed said exercise (same logic for sets 2 and 3). Good luck and get big.",['Intermediate'],['Powerlifting'],Full Gym,12.0,120.0,360,2024-05-17 10:27:00,2025-06-18 08:43:00 Bodybuilding Torso Limbs,"This program is a 4 day per week bodybuilding program built to develop as much muscle mass as possible, in the most balanced way possible. It prioritises high frequency, low volume training to maximise weekly stimulus and establish a baseline level of work. By training arms first on leg day, this program prioritises balanced upper body development with lower body development. Start with 1 set per exercise and dial in your nutrition, sleep and consistency. Only add volume if you have these nailed and still struggle to progress. Remember, progressive overload is king.",['Intermediate'],['Athletics'],Full Gym,8.0,60.0,256,2025-02-19 08:52:00,2025-06-18 10:32:00 Bodybuilding UL Split,Heavily influenced by Jeff Nippards bodybuilding program with some modifications,"['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,12.0,70.0,348,2024-08-16 02:50:00,2025-06-18 11:17:00 Bodybuilding barbell and dumbbells only,"Just a personal program, trying to increase muscle mass only with barbell and dumbbells. Please be free to suggest improvements to it.","['Intermediate', 'Advanced']",['Powerbuilding'],Garage Gym,4.0,90.0,88,2024-10-03 06:25:00,2025-06-18 07:56:00 Bodybuilding for jiu jitsu,"This program is designed to improve my body, improve my jiu-jitsu, and provide time for recovery in my schedule.",['Novice'],['Powerlifting'],Full Gym,12.0,60.0,288,2024-12-02 12:51:00,2025-06-18 11:10:00 Bodybuilding overload,3x10 3 times per week. Start light and go up 5 pound each time doing each exercise.,['Beginner'],['Bodybuilding'],Full Gym,12.0,70.0,264,2024-03-21 05:37:00,2025-06-18 12:15:00 Bodybuilding program,"My current bodybuilding program from which I'm having great results. The exercises are in such an order where you can superset them but as I workout in a commercial gym I'm not able to. Also addd in leg extensions, i couldn’t find the exercise and can’t create them as i already hit the max created. The only exercises i never change are the first ones of each muscle group other than that i usually do different variations when i feel like it.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,150.0,893,2024-01-04 10:43:00,2025-06-18 11:54:00 Bodybuilding with weighted dips and pull-ups,"High volume full body Heavily modified Bald Omni-Man's program Bald Swordman with peaking phase for weighted dips and pull-ups. Disregard the prescribed days in the program and train every other day or when you are recovered, just like in the original program (so you should train, 3 or 4 days per week), I recommend 2 days of rest between days 3 and 4. You can add more sets to weighted dips and pull-ups for additional volume. After the last week of the program, deload on all upper body exercises and test your one rep max on dips and pull-ups. Rest 90 seconds to 2 minutes on isolation, 3 to 5 minutes on weighted dips and pull-ups, and 2 to 3 minutes on the rest of the compounds. For the full understanding of the program, read the descriptions above the exercises (the app sometimes doesn't let me put the variation of the exercise which i wanted, fell free to change the exercises for other variations that you like, that are similar enough to the original exercise).If you don't understand the metods like double progression or rep goal system, go check out the original Bald Omni-Man's program.","['Beginner', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,90.0,444,2024-03-12 10:07:00,2025-06-18 10:08:00 Bodybuilding x benchpress,Build muscles and increse bench,"['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,100.0,336,2024-09-08 08:42:00,2025-06-18 12:04:00 Bodybuilding.com 5-day Split,"When you're only training 3-4 days a week or full-body or upper/lower splits, you usually can't do 4 or 5 exercises for each muscle group—not unless you have all day to spend in the gym, anyway. But following a five-day split allows you to combine several exercises to blast your target muscle groups from a variety of angles. It also allows you more space to experiment with more advanced intensity boosters like partials, dropsets, and rest-pause sets. TRAINING GUIDELINES The sets listed below include only working sets, not warm-up sets. Do as many warm-up sets as you need, and never take warm-ups close to muscle failure. Choose 4-5 exercises per larger muscle groups and 2-4 for smaller ones, selecting a load that triggers muscle failure in the 8-12 rep range to maximize hypertrophy. Rest for 60-90 seconds between sets. Because you're training a single muscle group for more sets, consider intra-workout supplements that help combat fatigue. For example, you could take some BCAAs during your workout and/or intra-workout carbs to ensure energy levels don't dip. Add either abs or calves wherever makes the most sense to you, up to three times a week. For the arms workout, alternate the order each week. One week do the biceps first, and the next week do triceps first. https://shop.bodybuilding.com/blogs/training/what-is-the-best-5-day-workout-split?srsltid=AfmBOory8TZ32oUFKWcOQbqF0bgij6llveUJEkyIta8KgOt7Z-qE7Cbn",['Intermediate'],['Bodybuilding'],Full Gym,8.0,60.0,248,2025-06-16 02:19:00,2025-06-30 09:42:00 Bodyweight Bodybuilder Upper/Lower,"This is an intermediate bodyweight hypertrophy program. Prerequisites: Able to do 25 pushups, 10 pullups, and 10 dips.","['Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding', 'Powerlifting']",At Home,12.0,60.0,288,2024-08-11 02:18:00,2025-06-18 09:32:00 Bodyweight Mai,Mai bis Juni,['Intermediate'],"['Athletics', 'Muscle & Sculpting']",At Home,1.0,30.0,5,2024-05-07 12:36:00,2025-06-18 11:00:00 Bodyweight Strength Foundations,This is a copy of Nicholas Elorreaga's Bodyweight Strength Foundations program (https://nick-e.com/bwsf/) with some modifications.,['Intermediate'],['Bodybuilding'],At Home,12.0,60.0,288,2024-08-06 04:17:00,2025-06-18 12:26:00 Bogg 'DUP' SBD,"This is my take on some DUP programs. I took a Candito-esque approach and staggered intensity, volume, and rep-threshold all over the place to condition you to various types of strain. Since deadlift frequency is high, I keep the work easy for about half the time to ensure proper recovery. Also, by replacing certain deadlift days with similar variations, I hope to maintain CNS integrity and not fry the living sh*t out of you. You can remove one bench day, but I suggest running the program as is. Bench: 2x-3x/week Squat: 2x/week Deadlift: 1-2x/week or 2x/week depending on if you count your variations.",['Novice'],['Muscle & Sculpting'],Full Gym,6.0,100.0,136,2025-01-23 04:46:00,2025-06-18 11:07:00 Bone’s Wildland Program,To get bigger,['Intermediate'],['Bodybuilding'],Full Gym,4.0,50.0,112,2025-02-26 08:57:00,2025-06-18 08:11:00 Bootyfull Variations,"This is my variation of Bootyfull Beginnings (Link below). I took my favourite exercises and added some Calisthenic exercises for abs and core muscles. For progression, use double progression: First reach the upper rep range in two workout sessions, then increase the weight so you can do the lower rep range. Increase the reps, until you can increase the weight again. For more information see the description of the original plan by Bret Contreras. Link to the original plan: https://www.boostcamp.app/bret-contreras/strong-curves-bootyful-beginnings","['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,176,2025-02-18 03:52:00,2025-06-23 06:29:00 Bootyyy,🍑🍑🍑,['Intermediate'],['Powerlifting'],Full Gym,8.0,10.0,160,2024-10-31 03:54:00,2025-06-22 07:19:00 Bowleater,.,['Novice'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,16.0,90.0,352,2025-04-09 10:04:00,2025-06-18 10:01:00 Boxing and strength workout,Xx,['Novice'],['Muscle & Sculpting'],Garage Gym,8.0,50.0,143,2025-05-09 10:16:00,2025-06-18 10:46:00 Brazilean Jiujitsu + Hypertrophy,"Hypertrophy training from Novice to Intermidiet Athletes that simultaneously want to encorporate other athletic endevors, like BJJ and MMA This training plan comes from my own bias personal experience as a gym Hypertrophy practicioner of 10 years and Jiujitsu practicioner of 2 years. Focus on compound movements as the main building block for strength gain, as well as on isolated training for other less focused important strength for the sport of Jiujitsu","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,12.0,50.0,264,2024-10-03 02:59:00,2025-06-18 10:40:00 Brent,Make Brent strong and jacked,"['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Athletics']",Full Gym,4.0,120.0,92,2025-05-10 08:56:00,2025-06-24 02:52:00 Brian Alsruhe's Conjugate program,Conjugate training based on Brian Alsruhe's program from Neversate,['Intermediate'],"['Powerbuilding', 'Olympic Weightlifting', 'Bodyweight Fitness']",Full Gym,12.0,70.0,198,2025-02-07 08:16:00,2025-06-18 10:27:00 Brian Decosta inspired 3 day full body,"This program is for natural lifters trying to stimulate growth while also leaving plenty of room for recovery. Feel free to swap out things, but keep the main compound lifts! On exercises that list 5 sets, start out just doing 3 and work your way up to 5 when you feel like you can recover fine. On dips and chins, switch to weighted if desired. Do 5-12 reps. Progress by hitting the upper rep ranges across all sets. If you can do all 3-5 sets for 12 reps for example, bump the weight up next week! On day 3 for squats, change it to leg press if desired. I left squats in because I don't have a leg press machine in my garage. I recommend doing heavy squat work on day 1, and then more of a technique/volume work on day 3. Also, feel free to choose a different rep range! 5-12 reps is not a rule! Enjoy the gains!",['Novice'],['Muscle & Sculpting'],Garage Gym,16.0,80.0,288,2025-03-08 05:04:00,2025-06-18 09:07:00 Brian’s Workout,This program is designed for people willing to put in the effort in order to achieve the physique they desire.,"['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,60.0,240,2024-07-18 07:17:00,2025-06-18 10:55:00 Brick by Brick,"A full body program with additional arms day. Target for beginner and novice. Very good for lifter that is up for a challenge. Recommended training spilt Monday, Wednesday, Thursday, Saturday. Rest after every full body training session.",['Intermediate'],"['Powerbuilding', 'Bodybuilding', 'Powerlifting']",Garage Gym,4.0,60.0,96,2024-02-25 11:23:00,2025-06-18 12:11:00 Brick sh!t house pt1,"Focuses on strength and muscle mass Notes- high bar* is wide squat",['Novice'],['Powerbuilding'],Full Gym,12.0,90.0,286,2024-05-27 05:10:00,2025-06-18 11:03:00 Bricked Up,"The Idea: The goal for putting this program together was to make a well rounded four day upper/lower split with just enough volume to keep seeing meaningful results. I have a life outside of the gym and a full time job, I feel like this is a solid split to balance everything between life, work and play. At the end of the day I’m just a regular person living a regular life like I’m sure 99% of you on here are too. Running The Program: While running this program try to do the exercises the way they are arranged. These workouts can also be done super setting the exercises. For example on any of the workouts, exercises 1/2, 3/4, 5/6, 7/8 can be done as super sets to save you some time. For compound lifts try to stay in a 6-8 rep range. For smaller muscle groups and isolation exercises stay in a 8-12 or a 12-15 rep range. Feel free to swap out any exercises but just make sure it’s working the same muscle group. I’d suggest 2-3 RIR for first two or three sets then 0-2 RIR on the final set for each exercise. Don’t hesitate to push your final sets to failure with some partials to even top it off. Do use caution on your compounds though, 0-2 RIR is definitely sufficient on those movements. Use the double progression system and de-load every 6 weeks. The Focus: This program focuses on 8 muscle groups. Biceps, triceps, chest, shoulders, back, quads, hamstrings, glutes. If you’re up for training abs and calves with whatever gets you motivated to do them, please do. I could suggest that on your rest days you could do 35-45 min on an incline treadmill for some cardio and even get a little training in for you calves putting them in lengthened position. Warm Ups: Lower 5-10 minute cardio to get the HR up and promote blood flow (incline treadmill, bike, row etc…) 90-90 hip switches (10/side) Worlds greatest stretch (30-60 seconds/side) Monster walk forward/backward (20-30 seconds each direction Monster walk left/right (20-30 seconds each direction) Upper 5-10 minute cardio to get the HR up and promote blood flow (incline treadmill, bike, row etc…) PVC pipe pass throughs (5-10reps) PVC pipe pass throughs w/ around the world (5/side) PVC lat stretch (30-60 seconds per side) Scorpion chest opener (5/side) Supinated band pull apart (10-15 reps) Pronated band pull apart (10-15 reps) Scapular pull ups (5-10 reps) On compound lifts pyramid up the weight to your heavy sets. Do 1 light set, 1 medium set, 2 heavy sets. Planning your workouts: You should run this program by taking a 1 day break in between each work out. So one week you work out 4 days(Mon,Wed,Fri,Sat)and the next week you work out 3 days(Tues,Thu,Sat). All that matters is do whatever works best for you and try to stay consistent.",['Intermediate'],['Athletics'],Full Gym,12.0,90.0,384,2024-07-10 01:45:00,2025-06-18 08:04:00 BridgeBurner,This is a personal change of scenery coming off a powerlifting peak block. I really like my 4 day upper/lower split but want to address some weaknesses while still keeping in SBD and ohp movements. Back will be a focus of the lower day. Pull ups will be a primary lift. Going for longer rep ranges in an attempt to build back some work capacity.,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,8.0,60.0,176,2025-02-22 12:20:00,2025-06-18 11:34:00 Bro,Getting big! Add a set to any exercise you feel necessary,['Advanced'],['Bodybuilding'],Full Gym,12.0,60.0,363,2025-02-15 11:49:00,2025-06-18 11:03:00 Bro Split,To prove tren baby wrong,['Intermediate'],"['Muscle & Sculpting', 'Powerbuilding']",Full Gym,1.0,140.0,373,2025-05-02 07:11:00,2025-06-18 08:12:00 Bro Split 2.0,"This 8-week strength and hypertrophy program is designed for intermediate to advanced lifters who have access to limited equipment (barbell, dumbbells, resistance bands, squat rack, and bench). The goal is to: • Build muscle mass using a bro split with structured progressive overload. • Increase strength in key compound movements. • Maximize muscle pumps and endurance through FST-7 training. • Optimize recovery and performance with a balanced workout structure. Day1- Chest Day2 - Back & Bicep Rest Day3-Shoulders Day4- Arms Day5-legs Rest",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,9.0,70.0,243,2025-03-02 04:42:00,2025-06-18 11:42:00 Bro Split Forever,"This program is created for the gym bros, who can't have a day off . Everyday we work on a single muscle group, but we still hit every muscle twice in 7 days. If it's done properly you don't have to worry for overtraining",['Novice'],['Powerbuilding'],Garage Gym,10.0,50.0,341,2024-02-19 12:32:00,2025-06-18 11:53:00 Bro spilt at home (kickboxing in mind),"This program is multipurpose. I, the creator of the program made this program with the intent to help me maintain and make new gains as I continue to progress on my kickboxing journey. The program is structured in a way to allow you to keep enjoying your weight lifting sessions, while making significant gains, and not to tamper with your mma or other combat sports progressions. With this split, I gave myself 3 days where I can have full kickboxing sessions with sparring once a week. You can fit your kickboxing or boxing sessions on Monday, with chest, and Saturday, with back, and Sunday, where it is the kickboxing standalone, Sunday can be used as your sparring day. (Kickboxing and boxing mainly uses your legs, shoulders and abs, that’s why working chest and back on your kickboxing days isn’t too troublesome). If you so desire, you can even add a fourth kickboxing day, on your rest day on Friday. The split is as follows: Monday-chest Tuesday- legs Wednesday - shoulders Thursday -arms Friday - rest Saturday - back Sunday- rest / kickboxing. Feel free to completely disregard the kickboxing aspect if that does not interest you. This program will still allow you to make significant change to your body and add mass even if kickboxing isn’t on your priority list.","['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,8.0,70.0,216,2024-01-13 12:59:00,2025-06-18 09:17:00 Bro split#1,The purpose is to give me an easy split to follow and time for me to bulk.,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,70.0,288,2025-03-22 08:13:00,2025-06-18 11:06:00 BroForce One,"Get swole and strong to fight commies & other various invaders. RPE - HOW FAR ARE YOU FROM FAILURE? 4 = you could do 6 more reps 5 = you could do 5 more reps 6 = you could do 4 more reps 7 = you could do 3 more reps 8 = you could do 2 more reps 9 = you could do 1 more rep 10 = you couldn't do another rep Just do your best here; you'll get better at estimating over time. PROGRESSION: Shoot to add weight & reps over time, while staying within the RPE range. It's okay if you can't get the same weight across all sets when there are multiple sets. Stay within the RPE range, inch forward however you can - more reps, weight, or both - and you're on the right track. DIET: PROTEIN SHAKE = 2-3 x DAY Milk = at least 1 serving, which should be 240 grams if you just weigh it. Protein = 1 scoop; I recommend Ryse & Ghost for good brands. Serving should be around 150 - 200 calories, and about 25 grams of protein. RICE = 1-2 x DAY Really any rice you want. The COOKED weight should be somewhere between 200 - 300 grams, based on what you can prep & works for you. Err on the higher side if you can only get this in once a day. SNACK = 1 x DAY Banana + Peanut Butter (any nut butter will do) This is sort of an icing on the cake to make sure you get calories in; just about everyone can pack extra calories with peanut butter. BODY NOTES: Weigh yourself daily & track every weigh in. Keep in mind we're just looking for an average here at the end of each week. It's super normal for your weight to fluctuate day to day. We want the scale trending upward at around .5lbs a week. If you start to feel super crappy/slow and like you're just getting fat though, we can pull the diet mods out as needed. You don't have to take progress pictures, but they can be a huge help, even if they're just for you. Change happens so slowly sometimes that we don't even notice it.",['Intermediate'],"['Athletics', 'Muscle & Sculpting']",Full Gym,9.0,60.0,217,2025-03-01 08:51:00,2025-06-18 11:57:00 BroSplit,Health,"['Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",At Home,12.0,30.0,393,2024-05-19 03:27:00,2025-06-18 10:21:00 Broken Boy's - in season,"Build muscle Lose fat Rehab joints","['Novice', 'Intermediate']","['Muscle & Sculpting', 'Bodyweight Fitness', 'Athletics']",Full Gym,10.0,60.0,200,2024-09-02 07:31:00,2025-06-18 08:38:00 Bromley's Beginner 2-Day,"This is Alexander Bromley's basic 2-day beginner program from ""SIMPLEST Step by Step Beginner Guide"", pg5. Bromley shares his programs in these freely and I didn't see it in boostcamp yet, so here it is until the man himself drops it. ""This is an A/B structure that might look familiar. It's an old-school favorite for new lifters because it simplifies your split into 2 easy-to track workouts. It also limits slots for exercises, which you might think is a bad thing... but for green lifters it's a GREAT thing. As the saying goes, ""when water is limited, only the important things get washed"", and in this case it means there is only room for key barbell movements (and maybe a few minutes at the end for some direct arm work)."" Some important notes: * ""4x6+ is one of my staple progressions: it means '4 sets with the same weight, but the 4th set is done as an amrap (as many reps as possible)"" * ""3xF means '3 sets to failure, or as many as you can without getting sloppy'... your goal is to fail in the 8-12 rep range on each set, if you go above 12, add a bit of weight, if you go below 8, drop some."" ""For true beginners, who are likely lifting by themselves and haven't quite developed an irrational love of the gym yet, it is a very smart strategy to limit your work to the Big 5. Doing so will keep you from jumping around to a bunch of different things or, worse yet, scheduling too much work that you bail on when you get tired or bored. We need to build good habits at the start, and that means aiming for 100% completion, even if it means scheduling less work. Focusing on fewer lifts also will provide a ton of skill-specific practice for those lifts, no different than a gymnast or figure skater working on their flips and spins. You won't REALLY see gains until you get over the hump of awkwardness that prevents you from putting out max effort (hard to PR on a squat or deadlift when every rep has you feeling like a knock-kneed baby giraffe). This is where the 4x6+ progression shines; the 3 sets of light 6s to 'grease the groove', as they say, will build confidence, refine technique, and more importantly, make everything automatic. Many athletes talk about ""the Zone"", where focus is crisp and effortless and every shot is nothing but net. In lifting, that's the point where you can shut your brain of and let pure aggression fuel the set. Skill plus effort. You can't beat it.""",['Novice'],"['Bodybuilding', 'Powerlifting', 'Muscle & Sculpting']",Garage Gym,1.0,60.0,8,2025-01-22 02:33:00,2025-06-18 10:01:00 Bromley's Beginner 3-Day,"This is Alexander Bromley's basic 3-day beginner-to-intermediate program from ""SIMPLEST Step by Step Beginner Guide"", pg7. Bromley shares his programs in these freely and I didn't see it in boostcamp yet, so here it is until the man himself drops it. ""This is a logical jump from the A/B alternating progression. A third day is added that includes the variations listed earlier which is going to be a welcome change after drilling the same basic movements so often."" The general idea is to take the 2-day program and add a 3rd day that works similar muscle groups but in different ways.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodyweight Fitness']",Garage Gym,1.0,60.0,12,2025-01-22 02:47:00,2025-06-29 10:53:00 Brosplit cut,Get big.,"['Beginner', 'Novice']",['Bodybuilding'],Full Gym,1.0,120.0,28,2024-05-18 07:26:00,2025-06-18 08:01:00 Bruce Lee Abs Program,"Of all the highly developed parts of Bruce Lee's body, the muscles of his abdomen are perhaps the most visible. His waist was slim, with perfectly stacked abs as well as very defined serratus and intercostal muscles.Lee did extensive research on everything related to abdominal training. Lee, in keeping with his philosophy of jeet kune do, conducted research, absorbed what was useful to his interests, discarded material he considered irrelevant, and came up with a series of exercises and a method of using them that suited him. were essentially clean. Lee narrowed it down to five major exercises, three of which he usually performed for his midsection on any given day (only occasionally would he perform all five, depending on his energy level). At least 3 abs sessions per week. For the more advanced among you, don't hesitate to add exercises such as the dragon flag or the L-Sit",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",At Home,3.0,30.0,45,2024-03-18 02:57:00,2025-06-30 12:01:00 Brute Force,"Breaks plateaus through brute force on the main lifts (Squat, Bench, Deadlift, Overhead Press). To start pick the heavy weight your stuck at and do that for the first 3 sets, then drop the weight for the higher rep range sets. When you can hit 6 reps for the heavy sets add 10 pounds for the Squat and Dead and 5 for the presses. Feel free to switch up the accessory movements but preform them the same way and you might want to switch them on weeks 7-12. I also mean tricep dips. The Rpe’s are a little wonky because this is a lot of bro science. It did in crease my bench by 40lbs so that’s cool. Have a rest day between days 2 and 3 and have 2 rest days between days 4 and 1.","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,90.0,195,2024-01-09 12:43:00,2025-06-18 08:44:00 Bryan leg day,Best leg day with 50 hours of study,['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,120.0,168,2025-05-10 07:32:00,2025-06-18 10:09:00 Brysons totally not optimal workout,To get stronger and build muscle,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,90.0,108,2025-04-24 03:37:00,2025-06-18 08:32:00 Buckeye Bench/ 5x5 S/D,"Build Power and Muscle, mainly benched focused and neglects overhead press on purpose.",['Novice'],['Muscle & Sculpting'],Full Gym,8.0,60.0,59,2025-03-24 06:30:00,2025-06-18 11:23:00 Buff Babe Summer,"Keep muscles as juicy as possible on cut. Cardio is included in a few days on this program, but aim to do at a minimum 3 cardio sessions per week. These should be 30-45 minutes at a moderate intensity. Calories should be limited based on BMR and protein intake is crucial to success in this program, 0.8g-1g/lb of bodyweight.",['Beginner'],['Athletics'],Full Gym,8.0,80.0,198,2024-06-22 05:32:00,2025-06-18 11:59:00 Buff Booch 1.0,"The purpose of this program is to build muscle (hypertrophy) using a structured 4-day push, pull, legs, and arms split with a focus on double progression. By progressively increasing reps and weight, the program aims to enhance strength while taking most sets close to failure for optimal muscle growth. It incorporates a mix of compound and isolation exercises to target all major muscle groups, ensuring balanced development whilst using equipment from a home gym.",['Intermediate'],['Athletics'],Garage Gym,4.0,60.0,108,2024-09-09 01:44:00,2025-06-18 08:59:00 Buff and tough,SBD strength with some hypertrophy. For home gym training. This takes up about 6 hours per week. A program I follow when I don't have much time.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Bodyweight Fitness', 'Muscle & Sculpting']",Garage Gym,8.0,120.0,112,2024-09-07 05:41:00,2025-06-18 10:28:00 Buff like She-ra!,"Hey Adora, This is a novice to intermediate program for gaining muscle if you only have three days a week to lift. This program focuses on exercises that emphasize full range of motion, compound movements, free weights (but not always), and self-supported (as opposed to externally supported) movements. Eating enough, resting enough, and mitigating daily stress will likely cause you not to have to deload or worry about systemic fatigue. Leading to building slabs of beef. Add weight or reps every week, even if just a small amount. Push yourself hard (without losing form) every set! For the honor of Grayskull!","['Beginner', 'Novice']","['Athletics', 'Bodybuilding', 'Bodyweight Fitness']",Full Gym,10.0,90.0,220,2024-12-04 04:04:00,2025-06-18 11:44:00 Build Milkshake Body,To look aesthetic like a business man,['Intermediate'],['Bodybuilding'],Full Gym,3.0,180.0,157,2024-10-26 06:27:00,2025-06-18 07:53:00 Build with dumbells,"I designed this program for people who want to Strength train but are limited on time and equipment. If you want to work out from home, this is for you. You'll just need some dumbells, no overcomplicated moves. The program is designed so that you'll repeat the same exercises over 4 weeks in order to master form and add weight progressively. That's how you'll see results!",['Novice'],"['Athletics', 'Bodybuilding']",Dumbbell Only,4.0,30.0,60,2024-11-24 06:02:00,2025-06-18 08:05:00 Building the temple of retribution,"To gain superhumanstrenght, built a temple of a body and achieve a powerfull mindset that makes u indestructible. We were Born to suffer, we are fighting to succeed, endure everything what this world Throws at u. After 6 weeks u look into a mirror and see a new god has been Born into this world of havok.",['Novice'],['Muscle & Sculpting'],Full Gym,6.0,90.0,238,2024-12-08 12:51:00,2025-06-18 08:05:00 Built From The Bottom,"Built from the Bottom is a powerbuilding program designed for intermediate lifters who want to build serious strength while emphasizing glutes and hamstrings. This isn’t just another booty program—it’s a structured, progressive approach to lifting heavy and shifting lower-body dominance toward the posterior chain. You’ll master the three main powerlifting lifts (squat, bench, and deadlift) while incorporating bodybuilding-style accessories to develop balanced strength and muscle. Why this program? • Strength First, Aesthetics Second – You won’t find random banded exercises or fluff workouts here. This program prioritizes heavy, compound lifts with focused accessory work to enhance glute and hamstring development. • Balanced Lower-Body Training – If your quads take over every movement, this program will help shift the load, reinforcing proper mechanics and muscle engagement. • No-Nonsense Programming – Every exercise serves a purpose, with structured progression to ensure you’re getting stronger and more powerful over time. Who is this for? • Women who squat heavy but feel the load primarily in their quads. • Lifters who want to build stronger glutes and hamstrings without sacrificing overall strength. • Those looking for a smart, progressive, and effective program that delivers results. What’s Included: ✅ A progressive powerbuilding plan designed for strength & hypertrophy. ✅ Five strength-focused workouts per week. ✅ Squat, bench, and deadlift progressions combined with targeted glute & hamstring movements. ✅ Five weeks of mesocycle with an optional deload week ✅ No gimmicks—just real, effective training that delivers results. If you’re serious about lifting, tired of ineffective trends, and ready to build strength that lasts, this program is for you.",['Intermediate'],['Bodybuilding'],Full Gym,6.0,60.0,132,2025-02-01 08:20:00,2025-06-18 07:54:00 Built to Roll: 4-Day Big Arm Blueprint,"A hybrid program for grapplers who want to look as good as they move. 4 days a week. Big arms. Strong back. No BS. Built to match the cost of training jiu-jitsu, this plan blends strength, targeted aesthetics, and low-back resilience. You’ll train smart, recover better, and grow where it counts. Perfect for those who want size, symmetry, and raw power.","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,18.0,50.0,487,2025-06-08 02:38:00,2025-06-18 11:57:00 Built with Science - Full Body 2025,Build muscle and lose fat using Jeremy Ethier's Full Body Routine from Built With Science that hits all major muscle groups and has supplementary exercises that cover any potential weaknesses,['Novice'],['Bodybuilding'],Full Gym,5.0,70.0,80,2025-02-17 05:56:00,2025-06-18 10:50:00 Buldak Elite,"This is something I did with my limited equipment and knowledge, maybe you should rest more. It is very important to eat buldak noodles after each workout. Increase weight about every 3 workouts.",['Beginner'],['Athletics'],Garage Gym,4.0,50.0,88,2025-05-05 10:26:00,2025-06-18 08:56:00 "Bulk 1. Upper, lower, upper.",Build muscle get stronger.,"['Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,276,2024-12-30 03:20:00,2025-06-18 08:28:00 Bulk 2.0,Building more muscle and strength,"['Beginner', 'Novice']","['Bodyweight Fitness', 'Bodybuilding']",Full Gym,12.0,100.0,216,2024-06-06 05:18:00,2025-06-18 09:02:00 Bulk 6 weeks,Bulk hypertrophy.,['Intermediate'],"['Powerlifting', 'Bodybuilding', 'Powerbuilding']",Full Gym,6.0,70.0,150,2025-02-17 07:47:00,2025-06-18 10:34:00 Bulk Arc,"The purpose of getting stronger, and becoming a better athlete.","['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,16.0,90.0,528,2024-12-19 02:11:00,2025-06-19 05:54:00 Bulk M2,Lift heavy ass weights,"['Beginner', 'Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Powerlifting', 'Muscle & Sculpting']",Full Gym,4.0,90.0,144,2024-07-14 08:58:00,2025-06-18 11:02:00 Bulking Arc,"The purpose of getting stronger, and becoming a better athlete.",['Beginner'],['Bodybuilding'],Full Gym,16.0,90.0,560,2025-03-03 04:16:00,2025-06-18 08:36:00 Bulking Blueprint,Ticket to gainsville! 🏋️‍♀️,['Beginner'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,10.0,40.0,280,2024-02-23 11:57:00,2025-06-18 07:54:00 "Bulking: Push, Pull, Legs, Upper, Lower","This program focuses on the best exercises that promote functional strength and muscle hypertrophy with high exhaustion for bulking periods only. By following this program, trainees will maximize their gains, improve their overall physique.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Garage Gym,12.0,80.0,480,2025-05-10 08:31:00,2025-06-18 08:43:00 Bulky,Focus on the outer,['Advanced'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,18.0,80.0,414,2025-05-05 01:38:00,2025-06-18 12:17:00 Bull Mastiff Base,"Base Wave - 9 Weeks Read Alex Bromley's description of this program to understand how to do it correctly. This is just a template to help me get through it. I change things around in here each workout depending on how I feel so don't feel like you need to do the exact accessories I have in here.",['Beginner'],"['Bodybuilding', 'Powerlifting']",Garage Gym,9.0,70.0,198,2024-06-15 04:57:00,2025-06-18 09:58:00 Bulldog Basics Phase 1,"A simple yet effective program designed to lay the foundation for novices to learn the basics. Get brutally strong, a good base physique, and exit the novice stage as soon as possible. Only three days a week but still effective!","['Advanced', 'Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Full Gym,12.0,50.0,180,2024-07-08 01:12:00,2025-06-18 11:42:00 Bulldozer,Put on horsecock strength and mass,"['Beginner', 'Novice']",['Bodybuilding'],Garage Gym,12.0,60.0,174,2024-03-14 09:34:00,2025-06-18 09:32:00 Bullmastiff - Peak,Read Alex Bromley's description of this program to understand how to do it correctly. This is just a template to help me get through it. I change things around in here each workout depending on how I feel so don't feel like you need to do the exact accessories I have in here.,"['Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding', 'Bodybuilding']",Garage Gym,11.0,70.0,195,2024-08-18 09:02:00,2025-06-18 10:38:00 Bullmastiff Custom Phase 1,Be a big boy,"['Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding']",Full Gym,4.0,60.0,168,2024-07-08 01:53:00,2025-06-18 10:37:00 Bullmastiff Custom Phase 3,Be a big boy,['Novice'],['Muscle & Sculpting'],Full Gym,4.0,60.0,164,2024-07-08 02:51:00,2025-06-18 12:02:00 Burna🔥,"burn fat - body weight abs and run (treadmill)","['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting']",At Home,4.0,40.0,200,2023-12-28 09:52:00,2025-06-18 11:41:00 Busy dad upper/lower split,Muscle growth and strength.,"['Intermediate', 'Advanced', 'Novice']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Garage Gym,4.0,60.0,112,2025-06-16 10:55:00,2025-06-18 11:33:00 Busyman Strength,"Basic progression with a view to adding size and strength. Week 1 is an effective deload so when restarting the plan just start back there. Designed for beginners, those coming back to the gym after some time off and intermediate lifters who can progress pretty quickly.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,5.0,70.0,105,2025-04-11 09:37:00,2025-06-29 02:43:00 Butcher of Blaviken,"READ BEFORE TRAINING So. This program is for thoose who admire or strive for a more aesthetic look physique wise. This is for people who can only put on so much weight and muscle naturally. Make sure to prioritize form over weight for hypertrophy development. Don’t let your own ego be the reason you don’t grow. Please move around or fully remove exercises that you wish. You’ll put on size outside of the gym to make sure your eating enough food and getting enough sleep Train to look as aesthetic and lean as the white wolf himself just be sure to watch what you eat and train heavy but most importantly controlled to maximize muscle growth and memory","['Novice', 'Advanced', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness']",Garage Gym,6.0,50.0,156,2024-12-04 06:45:00,2025-06-28 10:59:00 CACHISMO (DEFINITIVO),Mucho macho,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,18.0,80.0,576,2025-03-19 06:32:00,2025-06-18 09:58:00 CBC Fitness 2025,"Training works at any stage, whether it is a caloric deficit or surplus, you set the intensity","['Advanced', 'Intermediate']",['Muscle & Sculpting'],Full Gym,8.0,90.0,208,2025-01-21 02:29:00,2025-06-18 11:54:00 CCP,Custom plan,['Intermediate'],['Powerlifting'],Full Gym,5.0,90.0,135,2023-12-25 08:46:00,2025-06-18 09:29:00 CHATGPT: Glutes and Back for women,This is a beginner friendly program and is good for someone who has a busy schedule.,['Intermediate'],"['Powerlifting', 'Bodybuilding']",At Home,5.0,10.0,65,2025-04-27 08:51:00,2025-06-23 07:13:00 CIDEN-training: 3 times/week beginner program,"This beginner training program is designed to help you gain strength and get you ready for harder programs. Perfect for those with some or non experience in lifting. This program has easy to follow workouts, which will make sure you make progress without feeling overwhelmed. This program is made by CIDEN-traning-group.","['Intermediate', 'Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,40.0,204,2024-10-23 01:47:00,2025-06-18 11:36:00 CLB PREP: Northeast Arkansas Iron Giants,"Follow's 5/3/1 programming with strongman events built in. After week 3 is complete, recalculate each max event and restart: Upper body - 5lb increase Lower body - 10lb increase Yoke - 10-15lb increase Frame Carry - 10lb increase This is being used as part of a prep. Use what you like and leave what you don't; that's how I'm using it.",['Intermediate'],['Powerbuilding'],Full Gym,3.0,60.0,60,2025-01-19 09:05:00,2025-06-18 07:50:00 COOZ program.,"Dude. This program is very hard. Like I made it…very…hard. Each week, for every wave of three weeks, your lifts will take longer. The idea behind this program isn’t going balls to the wall every set, but strategically using RPE and %1RM to add volume. Volume will make you grow! Volume is king! Just STICK TO IT. Since not every set is a 10/10 effort, you need to really try and get everything done…no slacking. Only 4 days a week, but they’re hard days! You’ve got this. For weeks 7-9, you would do the same thing, but add2-4% on percentage based lifts, and cut reps down to 10s for accessory work. Moral of the story: stick with it and trust the process. This will be good!",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,80.0,144,2024-05-29 02:52:00,2025-06-18 10:40:00 CabPHUL,"Build muscle, be strong, move well - safely","['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,4.0,60.0,96,2024-01-23 11:26:00,2025-06-18 08:13:00 Cable only workout plan,Moved to an apartment with crappy equipment so now we gotta do the cable,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",At Home,16.0,40.0,448,2024-12-12 03:45:00,2025-06-21 06:49:00 Cabo Mass Building,12 week mass building program,"['Advanced', 'Intermediate']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,60.0,510,2025-04-28 09:47:00,2025-06-18 11:47:00 Calgary Barbell 8 Week Program,"Calgary Barbell 8 Week Free Program, as seen on their youtube channel. Adapted to Boostcamp by myself, no changes made from their spreadsheet. Program more aimed towards peaking and competition. Recommend if you can that you do the 16 week program as it is more comprehensive. Recommended for intermediate+ lifters due to volume and time required.",['Intermediate'],"['Bodybuilding', 'Athletics', 'Powerlifting', 'Muscle & Sculpting', 'Powerbuilding']",Garage Gym,8.0,80.0,132,2025-06-02 01:07:00,2025-06-29 03:48:00 Calgary Barbell Free 16 week Powerlifting Program,"Calgary Barbell Free 16 Week Intermediate-Advanced Program -4 training sessions per week -Squats 3x per week -Bench 4x per week -Deadlift 3x per week -Combination of % 1 RM and RPE -Taper week for powerlifting meets Link to website and source material: https://www.calgarybarbell.com/16-week-program1 Sign up for Calgary Barbell coaching for guidance/advice etc.","['Beginner', 'Novice']","['Athletics', 'Bodyweight Fitness']",Full Gym,16.0,60.0,578,2025-05-24 03:44:00,2025-06-23 04:24:00 Cali fam 4 me,Start training calisthenics,['Novice'],['Bodybuilding'],At Home,12.0,60.0,288,2024-08-21 04:54:00,2025-06-18 08:12:00 Calisthenics & Conditioning,Improve skill and strength in bodyweight exercises as well as improving overall conditioning.,"['Intermediate', 'Novice']","['Muscle & Sculpting', 'Bodybuilding', 'Bodyweight Fitness']",Garage Gym,8.0,40.0,192,2025-06-16 12:23:00,2025-06-18 11:48:00 Calisthenics & Weight Training Hybrid Routine,"This hypertrophy program combines calisthenics with weight training to gain the best of both worlds. This is not a strength focused program, although you will of course get stronger as you gain muscle. You can swap any of the isolation movements for variations that hit the same muscle if you can't/don't want to do the original version, e.g swapping triceps pushdowns for triceps extensions, or dumbbell curls for barbell curls etc. All barbell movements can be done with dumbbells instead, meaning the minimum required equipment is a bench, some dumbbells, and a pull up bar with a pair of gymnastic rings.","['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting']",Garage Gym,12.0,60.0,144,2024-02-02 10:43:00,2025-06-30 03:15:00 Calvin's Crazy Workout!,For my best bud Calv so he can look and feel his best!,"['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,6.0,60.0,156,2024-07-30 01:03:00,2025-06-18 10:00:00 Camel moment,get bigger and stronger,['Novice'],"['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,8.0,60.0,224,2024-10-13 08:56:00,2025-06-18 08:57:00 Campbell 4 day split,"The Campbell 4 Day Split is an 8-week program designed for novice lifters looking to build muscle and sculpt their physique. With 32 sessions spread across four focused training days each week, this program combines strength training and cardio to maximize results. Each workout lasts about 60 minutes and utilizes a garage gym setup, making it accessible and convenient. Get ready to transform your body with structured workouts that emphasize key muscle groups while enhancing overall fitness!",['Novice'],['Bodybuilding'],Garage Gym,8.0,60.0,192,2025-06-21 10:48:00,2025-06-25 04:44:00 Canada,"Strength training beside running, swimming, and muay thai","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,10.0,70.0,290,2024-10-01 08:05:00,2025-06-18 12:08:00 Candito + GN Bench Powerbuilding Program 5 Weeks,"Candito for Squat/Deads Greg Nuckols 3x/bench slapped in place Well thought out ""accessories"" for bodybuilding. IMPORTANT: Percentages of Close Grip & Stiff Legged Deadlift are based off of your Bench & Deadlift 1rm. Enter the SAME 1RM as their respective lifts. + Small deload on squats for Week 5 after DL AMRAP. It is optional to do squats on that day + There is no week 5 of the GN program so I've added a max day in which you can try your new projected 1RM (or 97.5% of) based off of your week 4 AMRAP. You will need to eat and sleep a lot. Reduce chest/tricep volume if you are going into workouts sore. Can replace close grip bench with pause close grip larsen press",['Novice'],"['Powerlifting', 'Powerbuilding']",Full Gym,5.0,60.0,140,2025-05-10 03:31:00,2025-06-19 03:31:00 Candito 6 week Peak + Candito Bench PR,"Candito’s 6 week peaking program combined with his bench program. Designed to lead to a new PR.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,7.0,90.0,350,2025-05-23 05:20:00,2025-06-19 09:43:00 Cardio,Get fit. do more. Lose weight.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,6.0,40.0,36,2024-10-26 04:36:00,2025-06-18 08:28:00 Cardio and weights training,"Increase strength, loss weight and improve your metabolism.",['Intermediate'],['Bodybuilding'],At Home,12.0,50.0,192,2024-04-28 11:57:00,2025-06-20 02:40:00 Carter’s Muscle Gain Routine,Get big,['Beginner'],['Bodyweight Fitness'],Full Gym,1.0,60.0,34,2024-11-28 07:26:00,2025-06-18 12:04:00 Cast Iron Strength,"Disclaimer – this is an overreaching programme it is designed to push your 1 rep max over 12 weeks and will be a stressful period of training. Don’t run this programme back to back and make sure to perform a lighter 4-6 weeks of training after to allow your body to acclimatise. Disclaimer 2- I did not create this program. I found it online and because I couldn’t find it here , I made it available so I could do this again. Assistance Work Assistance work will work off a 3-week linear cycle, you should look to keep the weight well within your maximum capabilities, try to take shorter rest periods and have general fatigue wear you down and get you near failure. Generally, I would advise you work the following muscle groups 2-4x per week. Lats (pulldown or pull up using a mixture of grips) Rhomboids, Traps and Lats (rowing using a mixture of machines, dumbbells and grips) Shoulders (presses or raises) Lower back (hypers and rev hypers) Abs (bracing using plank, weighted plank, rollouts or gymnastics progressions)",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,232,2025-04-08 01:00:00,2025-06-18 08:52:00 Cbum ppl,Cbum ppl YouTube. Bodybuilding,['Beginner'],['Bodybuilding'],Full Gym,8.0,70.0,264,2023-10-26 04:32:00,2025-06-18 10:09:00 Chad’s Arnie Split,Pumping Iron,['Novice'],['Muscle & Sculpting'],Full Gym,8.0,60.0,304,2025-03-26 03:18:00,2025-06-18 12:26:00 Chad’s Optimal Arnold Split,yes,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,312,2025-04-05 06:06:00,2025-06-18 11:24:00 Challenging (1),To develop some powerlifting and grappling strength.,"['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Garage Gym,5.0,90.0,135,2024-02-18 05:16:00,2025-06-18 11:42:00 Chase Karnes' Kentucky Strong: 5/3/1 for Strongman,"You will be using the 5/3/1 protocol on the overhead press, incline bench press, deadlift, front squat, log clean & press, yoke walk, and farmers walk for the program above. As you can see, each cycle lasts four weeks, and I have two cycles laid out for a total of eight weeks. Week 1: 3x5 Week 2: 3x3 Week 3: 3x5, 3, 1 Week 4: Deload And for the moving events it’ll be: Week 1: 3x Distance Week 2: 3x Distance Week 3: 3x Distance Week 4: Deload To determine the weights used for all of the lifts above (excluding the moving events), you’ll take your 1RM and figure 90% of this number. All of your calculations are now based off of this number. Week 1: 3x5 @ 65%, 75%, 85% Week 2: 3x3 @ 70%, 80%, 90% Week 3: 1x5 @ 75%, 1x3 @ 85%, 1x1 @95% Week 4: Deload 3x5 @ 60% So if your 1RM on the log press is 330 pounds, you use 300 pounds (90%) Here is how it works for the log press in this example: Week 1: 195x5, 225x5, 255x5+ Week 2: 210x3, 240x3, 270x3+ Week 3: 225x5, 255x3, 285x1+ Week 4: 3x5 @ 180 Increase training max by five pounds and recalculate. Week 5: 200x5, 230x5, 260x5+ Week 6: 215x3, 245x3, 275x3+ Week 7: 230x5, 260x3, 290x1+ Week 8: 3x5 @ 185 Increase training max by five pounds and recalculate. When you see the 5+, 3+, or 1+ that simply means that you’ll perform as many reps as possible with that weight (preferably leaving one to two reps in the tank). You’ll focus on setting rep PRs and then beating those rep PRs in upcoming weeks. You’ll increase your training max by five pounds on overhead press, incline bench press, and log press. You’ll also increase your training max by 10 pounds on the deadlift and front squat. On to the Moving Events Most of you are probably wondering what I mean by “3x Distance.” This is what you do: Let’s say your best yoke run with no drops is 750 pounds for 80 feet. Take 90% of 750 pounds. This would be 675 pounds. Figure 65%, 75%, 85%. That would be 440 pounds, 505 pounds, and 575 pounds. Now figure 70%, 80%, 90% of that original 675 pounds. That would be 475 pounds, 540 pounds, and 610 pounds. Now figure 75%, 85%, 95% of that original 675 pounds. That would be 505 pounds, 575 pounds, and 640 pounds. We now have our weights. Week 1: 440x80 ft., 505x80ft., 575x80 ft. Week 2: 475x80ft., 540x80ft., 610x80ft. Week 3: 505x80ft., 575x80ft., 640x80ft. Week 4: *Omit for the yoke walk. *For farmers walk, you’ll run around 60% and focus on speed. You’ll increase your training max for the yoke walk by 10 to 15 pounds and your farmers walk by 10 pounds at the end of each cycle. These can also be done for frame carries. These would be done for the heaviest weight you’ve done for a certain distance with no drops. For the yoke walk, farmers walk, and frame carry, I’d recommend sticking with a distance no shorter than 50 feet and no longer than 100 feet. If you want to perform a turn on the farmers, that’s fine. Just make sure you figure your percentages based on your best farmers walk with a turn and no drops.","['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,8.0,90.0,110,2024-11-07 06:49:00,2025-06-18 09:21:00 Chasing The Bag - Kansas City,"Burn Fat, Build Muscle, Improve Stamina, Heavy Core /Abs Focus.",['Novice'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,70.0,366,2024-04-30 04:34:00,2025-06-18 08:41:00 Chat GPT 4 Day,To build and maintain muscle mass.,"['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Bodyweight Fitness']",Garage Gym,18.0,70.0,432,2025-04-12 01:22:00,2025-06-18 08:23:00 Chat GPT PPL - Upper body Focus,Easy to follow PPL based program to increase upper body growth with enough variety to keep you interested and avoid plateaus and over use injuries.,['Intermediate'],"['Bodybuilding', 'Athletics']",Garage Gym,12.0,60.0,280,2025-02-10 06:24:00,2025-06-18 08:25:00 Chat Gpt Full Body Workout,A beginner friendly routine created by ai to help improve cardiovascular health and improve muscular strength with no equipment required,"['Beginner', 'Novice']","['Bodyweight Fitness', 'Bodybuilding', 'Athletics', 'Muscle & Sculpting']",At Home,12.0,30.0,252,2024-12-09 07:15:00,2025-06-18 10:25:00 ChatGPT,Full body muscle gain.,"['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Powerlifting', 'Powerbuilding']",Full Gym,18.0,60.0,432,2025-06-23 04:24:00,2025-06-25 04:41:00 Chelios Program®,"This program is designed for gaining strength and muscle, while also competing in MMA/BJJ/Wrestling/Muay Thai/Kickboxing training. The purpose of the Chelios Program is, to prepare your body for intense training sessions, but also gaining weight in muscles. Attention! This program is trained right before your MMA etc. Training sessions, that means, you train MMA 3x per week, you also perform the Chelios Program 3x per week right before every training session of MMA. Between every Chelios and MMA session, you need at least 1 day of rest, if you feel any pain or other pain of muscle growth, you rest 1 or 2 more days. This makes one workout session (MMA + Chelios Programs) a time of 3-4 hours. Enjoy this plan, if you have any questions, let me know!","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,100.0,156,2024-06-09 09:28:00,2025-06-18 11:45:00 Chell PPL - Barbell Hypertrophy,"To provide a hypertrophy program for lifters that only have access to limited equipment. (barbell and power rack). Progressive Overload - Double Progression Focus on hitting upper rep range. Once upper rep range is hit on all sets, bump weight. Add 5 pounds to upper body lifts and all isolation exercises. 5-10 pounds to Squat. PPL rest PPL, or PPLPPL rest Rest days can be active recovery: walk, swim, stretch, light assault bike work. Week 4 and Week 8 can be optional recovery weeks. Either deload, do active recovery or take a week off.","['Intermediate', 'Novice', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,60.0,396,2024-08-09 04:25:00,2025-06-18 08:23:00 Chest Shoulder Focus,This Program is Focus for chest and shoulder improvement never the last we still have some legs and back exercise,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,576,2025-04-27 10:53:00,2025-06-18 11:03:00 Chest and quads growth,Gains la,['Beginner'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,14.0,110.0,182,2025-02-08 02:24:00,2025-06-18 11:23:00 "Chest,back,arms,legs","To build strength and muscle at the same time Simple.","['Novice', 'Intermediate', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,1.0,60.0,29,2024-01-05 12:22:00,2025-06-25 03:28:00 Chesticular Fortitude,"This workout is all about unleashing your inner fire and owning every inch of who you are. It’s about feeling the burn, savoring the sweat, and letting your body move in ways that make you feel powerful and free. Each rep is a love letter to yourself, a celebration of the strength and beauty you carry. You’re not just lifting weights—you’re lifting your confidence, your pride, and your spirit. So flex those muscles, feel the rhythm, and let every move be a bold, unapologetic expression of who you are. This is your time to shine, sweat, and sizzle. Stay fierce, stay fabulous.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,4.0,90.0,96,2025-01-09 06:08:00,2025-06-18 11:12:00 Choady’s PPL,"All these programs are bullshit. Fuck em, I get beefy.","['Beginner', 'Intermediate', 'Novice', 'Advanced']","['Athletics', 'Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting', 'Powerlifting']",Garage Gym,12.0,60.0,360,2024-04-29 01:27:00,2025-06-18 10:47:00 Chosen Undead: A Supertotal Program,"This is a supertotal program based on the specifications of Glenn Pendlay olympic weightlifting and powerlifting coach. The only things given are the main lift's order and the goals of each day. Basically this is my interpretations of the program including progression and accesories --------------------------------------------------------------------------------- Here is the basic layout of the days: Day 1: Squat & Bench session / Medium / Day 2: Snatch & Clean and jerk session / Light / Day 3: Front Squat & Push press session / Heavy / Day 4: Snatch & Clean and jerk & Deadlift session / Heavy / --------------------------------------------------------------------------------- Between the days it is recommended to take a rest day and only work out every second day for optimal recovery. The first workout is a somewhat heavy powerlifting day where we want the golden middle path between intensity a technique practice. For this day I chose a linear periodization, a classic 5x5. We start with 70% and every week bump up the number by 1-2% ideally. You could go for more but that would mean we reset more frequently. Your choice really. The second day is a light oly day relly focusing on technique and volume. I would recommend complexes based on the weakness of your lifts. For Snatches I really like Snatch into overhead squats and for Clean and Jerks (from now on CnJ) Clean into Front Squat into press. Third day is a heavy day where we front squat and push press. You could swap the push press to overhead press it's personal preference. This day will help with both of our goals where we develop leg and pressinf strenght, while we improve our front rack position and overhead strenght. This day we do the topset backoff set method. We do a topset where we do a soft max of 1-3 reps. We basically do around 92-100% of our true max based on how we feel that day. When we backoff we take back 10-15% and do a couple set of threes. Day 4 is the heavy oly day. We basically go up on the instensity and do around 6-10 singles of 90%+ on both of our lifts --------------------------------------------------------------------------------- Our accesories will be a push and pull split alternating every day. We purely focus on bodybuilding while trying our most of mimick our 5 main movements as much as possible.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,90.0,360,2025-01-01 11:10:00,2025-06-27 08:04:00 Chris HIT Workout,Make sure you go to failure in all sets. Recover 4 days between workouts to maximize growth. This workout is based on Mike Mentzer high intensity book.,"['Intermediate', 'Advanced', 'Novice']","['Powerlifting', 'Powerbuilding']",Full Gym,16.0,50.0,192,2024-10-30 06:39:00,2025-06-18 07:55:00 Ciclo fuerza,Progresión durante 12 semanas en mini ciclos de 4 semanas.,"['Beginner', 'Novice', 'Intermediate']",['Muscle & Sculpting'],Full Gym,12.0,80.0,208,2025-01-14 12:47:00,2025-06-18 10:29:00 Clarence0,Strength + Hypertrophy,"['Advanced', 'Intermediate']","['Athletics', 'Bodybuilding']",Garage Gym,10.0,150.0,183,2024-12-07 12:12:00,2025-06-18 10:22:00 Cluster Club,.,['Beginner'],"['Athletics', 'Bodybuilding']",Full Gym,12.0,60.0,132,2024-03-25 11:35:00,2025-06-18 09:04:00 "Coach beards Kids Batch in season block","Keep the reps the same and keep adding weights for 4 weeks. Athlete day should progress as per the athletes progression.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,70.0,104,2025-02-06 04:10:00,2025-06-25 09:43:00 Cobra Kai Conditioning,"10 Week hybrid training program that is repeatable. Weeks 1-4 will focus on building muscle with three training sessions. Lower, Upper, and a Functional Full Body. This is also combined with 2 dedicated cardio days to continue building an aerobic base. After Phase 1 you deload. Weeks 6-9 focus on explosive power and raw strength. You’ll complete 3 training sessions focusing on Lower, Upper, and Full Body Explosive Power High Intensity Workout. Along with 2 Sprint based Workouts. Warm Up before Runs: • Lunge Rotations x10 each side Warm Up before Resistance Training: •10 min steady state cardio/incline walk •Worlds greatest stretch x12/ side •downward dog to plank stretch x10 •arm circles x30 Double Progression for resistance exercises Zone 2 endurance runs. Start with 20mins, increase 2-5 mins per week until you reach 45mins Interval runs: 2min run/ 1 min walk. Start with 8 rounds, slowly go up to 10 Sprint runs: 30 second sprints followed by 2minutes of walking. Start with 6 rounds, move up to 8.",['Intermediate'],['Bodybuilding'],Full Gym,10.0,60.0,164,2025-02-17 10:36:00,2025-06-18 09:12:00 Colly C’s Mass Routine,"You’re going to hit a workout every other day. You lift, skip a day, and then lift again. You will run through about 4 workouts in one week then you repeat. I’d recommend doing a running session at least once a week and you are welcome to throw in some cardio every workout. Oh by the way, you’re going to want to take 2:30-4:00 min rest periods in between each set to make sure Lucifer stores are filled and so you don’t exhaust yourself. You want every ounce of energy for each set. This isn’t body part focused but after 8 weeks you can start targeting specific muscles like arms or quads or shoulders. For now, this is frequent enough and with enough rest days to ensure you’re eating enough carbs and protein in between meals. Extra days gives you extra time to increase your glycogen levels. This program is meant for general size growth. Back to the basics.",['Intermediate'],"['Athletics', 'Bodybuilding', 'Powerlifting']",Full Gym,8.0,90.0,162,2024-12-04 01:16:00,2025-06-18 12:24:00 Colorado,I don't care,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,4.0,50.0,143,2025-04-13 03:28:00,2025-06-18 11:59:00 Comeback 2025,Bigger in clothes and stronger lower body,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,14.0,90.0,165,2025-04-11 01:02:00,2025-06-18 10:22:00 Comeback after catching a flu 🤧,Get strong and get big also train your body in every position possible so there will not be any uncomfortable positions good for all in my opinion recommend 😁,['Beginner'],"['Bodyweight Fitness', 'Powerbuilding']",Full Gym,4.0,60.0,164,2025-03-17 11:29:00,2025-06-18 10:26:00 Commercial gym Nemesis guide (powerbuilding),"Powerbuilding 5 day split designed to get jacked with specialisation in following compound movements with required frequency: Squat x3 Bench x2 Overhead press x2 Weighted chin up x2 Deadlift x2 (rotation with romanian deadlifts, each 1x per week) And few optional isolation exercises (biceps, shoulders, long head of tricep...) Set/rep scheme is not a standard 3-5x5, they are done im dynamic double progression. Deload when needed, do it intuitively.","['Intermediate', 'Novice']",['Powerbuilding'],Garage Gym,4.0,40.0,64,2025-03-18 07:39:00,2025-06-18 10:00:00 Conjugate,Fell free to change anything,"['Novice', 'Intermediate', 'Beginner']","['Athletics', 'Muscle & Sculpting']",Full Gym,12.0,70.0,272,2025-04-11 07:55:00,2025-06-18 07:55:00 Conjugate Base,This program is for people who want to give a bad conjugate program a go. It is bench and deadlift focused. Change exercises to fit your needs.,['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,9.0,60.0,197,2024-03-19 01:34:00,2025-06-18 11:39:00 Conjugate Made Easy,"Conjugate is one of the best training methods in existence IF you understand and follow the core principles. It checks all the boxes. You get to lift heavy weight regularly and push your limits. You get sufficient volume frequently enough to consistently build muscle. You'll often be moving weight with speed and force. It offers ample opportunity to improve technique on the main compound lifts. There's a ton of exercise variety. Conjugate will get you both Strong and Jacked. Conjugate based programs are typically NOT of the cookie cutter variety because to truly get the most out of it you must both understand the fundamentals deeply, and be attentive and understanding of how you personally react to different stimuli - this takes time and experience. However, learning needs to start somewhere and a cookie cutter program is very likely a better place to start than trying to design your own program. This program is fueled by having run and experimented voraciously with Conjugate programming for multiple years. It can pretty much be run on repeat forever. Notes: You’ll lift 4 days per week. The workouts are best organized during the week as: - Max Lower - Max Upper - Rest - Dynamic Lower - Dynamic Upper - Rest - Rest Max days consist of a max attempt on a Squat, Deadlift, or Bench. They’re programmed as 1 rep max attempts, but you could also do a 3 or 5 reps max (I personally wouldn't go any higher than 3 reps). A max attempt means doing the most you can on the day, and this may very well be less than your PR. A good rule of thumb is to change Max Exercises after doing them 3 times. However, if you're still getting stronger on a particular variant you’re free to continue using it. You can also change variants every week ad infinitum, but a few should be done often enough to gauge progress. Dynamic work consists of a Squat and Dead on Lower days and a Bench on Upper days. On Lower days you’ll do 8 sets of 2 on Squat and 6 sets of 1 on Deadlift. On Upper days you'll do 9 sets of 3 on Bench. All sets are done with 1 minute of rest between. All 3 exercises will progress via increases in 1RM percent over the course of 3 weeks as follows: Week 1: 60% of 1RM Week 2: 65% Week 3: 70% ALL reps on dynamic lifts MUST move with SPEED. If there’s bar slowdown reduce the weight. A major benefit of dynamic work is the opportunity it offers for technical refinement because of the high number of reps you’ll be performing. With this in mind, I’d stick with the Big 3 lifts as much as possible on the Dynamic days. Every workout will include Accessory and/or Supplemental work after the Max or Dynamic work. They’re programmed as: - 3x3 for Supplemental Exercises (Squat, Dead, and Bench variants) - 4x8 for Leg and Back Accessories - 3x12 for Shoulders, Arms, Glutes, and Ab Accessories This is done for the sake of simplicity, but you can change to appropriate ranges for the exercise being performed.",['Beginner'],['Athletics'],Garage Gym,6.0,60.0,138,2025-05-25 10:46:00,2025-06-25 04:43:00 Conjugate Modified Full body push pull,"It's super high volume You have to modify it for your goals You can start with lower weights in the first week depending on your level and recovery state Add your body weight to your 1RM in pull ups and chin ups You can alternate between the two options if you are so fatigued (volume manipulation) Option 1 here you can add more exercises Full body alternate between squat and Rdl Rest Push Pull alternate every week Rest Option 2 Full body alternate with squat Push Pull Rest Full body alternate with Rdl Pull Push Rest",['Beginner'],['Bodybuilding'],Full Gym,6.0,70.0,246,2024-12-11 06:47:00,2025-06-18 08:15:00 Conjugate PHUL,"Built to combine principles of the WSBB conjugate program and a traditional PHUL, combines some key concepts from each. Focus is placing more emphasis on the conjugate method for performance, but still includes some nuance from PHUL for hypertrophy and growth. Max effort (ME) goal of 3-5 reps on top set for heavy days, rest as much as needed between sets. Dynamic effort (DE) days will include some hypertrophy principles, but DE movements will target 6-8 sets of 2/3 reps (2 for lower, 3 for upper), with short (1 minute) rest between sets. ME lifts should rotate every 3 weeks to avoid stagnating, with goal to progressively overload each movement over time - top set should either add reps or add weight each week, no matter how minimal. ME top sets followed by 2-3 sets of 80%, same rep range (use these to help auto-regulate and determine progressions, as well as pick up extra volume when necessary). Accessories should be targeted to any notable weak points. DE days take on more of the hypertrophy burden, and should be regularly reviewed to determine what accessories are needed. Some general hypertrophy will always be included, but add or adjust as fatigue, imbalances, and time allow. Alternate primary left every 4th week (i.e. keeping each movement x3 weeks at a time). Make sure variations are complementary (i.e. if DL on ME day, squat on DE day, and vice versa - same with OHP and bench. Make sure to regularly alternate which is ME and which is DE).",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,90.0,336,2025-06-13 02:49:00,2025-06-18 08:47:00 Conquest,This program is purely for fun. Do it on a bulk to look like your favorite Viltrumite warrior.,['Novice'],['Muscle & Sculpting'],Full Gym,10.0,60.0,120,2025-04-18 07:18:00,2025-06-18 08:39:00 Cookie Cutter Upper Lower,Bodybuilding program for intermediates,"['Novice', 'Intermediate']","['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding', 'Athletics']",Full Gym,18.0,60.0,468,2025-05-05 11:59:00,2025-06-18 12:03:00 Coolcicada 5 Day PPL,"The Coolcicada PPL is a popular PPL that originated from a BodyBuilding.com forum member. As a PPL, it is a flexible template that does not need to be strictly adhered to regarding exercise selection. However, if this is your first time running a PPL program, you are advised to do it as written. (This program is modified for 5 days instead of 6, and some variation of exercises to mix things up)","['Advanced', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,90.0,248,2025-05-08 12:45:00,2025-06-18 10:46:00 Coolcicada's push pull legs from bodybuilding forum,"I recommend downloading simple workout log if on android to track workouts there instead of on this app as it's very buggy Build muscle and strength following progressive overload. Best results when bulking. Designed to run 6 days a week. So. P p l rest p p l... Or p p l p p l rest repeat Start out conservative with your numbers and do not add more than 2.5kg each time you can add weight. I myself have made great gains doing this program in the past and highly recommend it. Rest times 2 - 5 minutes. 2 minutes minimum.",['Advanced'],"['Powerlifting', 'Bodybuilding']",Full Gym,12.0,60.0,408,2024-05-22 03:13:00,2025-06-21 05:43:00 Coop’s Total Body Strength Program,Moderate to advanced strength building 16-week program four days a week. There is a four-week cycle with each week going down in reps and up in weight.,"['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,16.0,60.0,480,2025-02-11 08:53:00,2025-06-18 09:31:00 Craig's Upper & Lower,"Disregard all these efficiency, rpe, science nerds. Lift some weights. I created Craig's Upper-Lower with the intention to create a simple, accessible 4 day program centered around Upper-Lower without the fluff, and a variety of exercises to keep each session interesting. When following the program I recommend adding in warm-up sets before each compound lift using the bar first before working up to your set weights. **Accessories such as Skullcrushers/ Preacher curls etc. can be substituted around whatever equipment you have available.","['Novice', 'Beginner']",['Bodybuilding'],Full Gym,4.0,60.0,113,2024-04-17 12:38:00,2025-06-18 10:53:00 Crazy Strength Muscle vol 2,-,"['Novice', 'Intermediate']","['Bodybuilding', 'Athletics']",Full Gym,6.0,80.0,126,2025-04-28 01:18:00,2025-06-18 08:47:00 Creeper,Get huge,"['Intermediate', 'Advanced']","['Powerlifting', 'Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,492,2024-09-23 08:44:00,2025-06-18 11:37:00 Crusader,"Build size and strength through compounds and weighted calisthenics. 5 day upper lower + arm/misc split. Recommended days: Sunday: Lower 1, Monday: Upper 1, Tuesday: Rest, Wednesday: Lower 2, Thursday: Upper 2, Friday: Rest, Saturday: Arms. Feel free to add in any other weak points or random points on the arm day- even substitute the shrugs or planks. Add in ab and neck work wherever you would like. Use a double progression on all movements.",['Novice'],['Powerbuilding'],Garage Gym,12.0,60.0,300,2024-12-27 08:53:00,2025-06-18 09:01:00 Crusader Strong,To bring up arms as a weak point but keep squatting heavy,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,16.0,40.0,368,2025-04-12 02:05:00,2025-06-18 09:25:00 Cull The Weak,"Get big. Get strong. Be feared by bodybuilders, strongmen, and oly lifters alike. Huge high volume program for long limbed lifters. Enjoy :)",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,90.0,224,2024-05-27 08:30:00,2025-06-18 10:32:00 Curry’s modded Arnold Split.,"Tweaked Arnold Split to get Kyle the results of gaining Strength and Pythonss🐍. Created with the thought of lifting @planetfitness and cutting down.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,4.0,70.0,192,2024-07-07 06:10:00,2025-06-18 07:48:00 Curvy Body Saves The Day,"In the quest for a stronger and well-sculpted physique, exercise plays an undeniable role. While conventional wisdom often advocates for a single daily workout, emerging fitness strategies suggest that exercising three times a day could be highly beneficial for enhancing physical strength and achieving a sculpted body. This approach, though intensive, can offer unique advantages when executed properly.",['Intermediate'],"['Bodyweight Fitness', 'Muscle & Sculpting']",At Home,5.0,10.0,80,2024-09-14 10:50:00,2025-06-18 08:10:00 Cut Phase 1,Slowly lose fat not trying to rush things.,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,6.0,90.0,464,2024-12-02 06:45:00,2025-06-18 10:49:00 Cut the crap,"This program is designed for people who actually want to put in quality work. It doesn't take 8 plus exercises per workout to build a good physique. In fact I would argue that around half of that is optimal for most people. Which is exactly what this program is designed for. Get in the gym, annihilate the muscles that you want to annihilate. Recover and repeat.","['Intermediate', 'Novice', 'Advanced', 'Beginner']","['Powerbuilding', 'Bodybuilding']",Full Gym,6.0,60.0,120,2024-08-05 01:22:00,2025-06-18 12:20:00 Cut workout,Main gain,"['Novice', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,80.0,184,2025-04-06 06:12:00,2025-06-18 11:01:00 CutStrentgh,gggggg,['Novice'],['Powerbuilding'],Garage Gym,3.0,120.0,120,2024-06-23 03:03:00,2025-06-18 09:23:00 Cutting,Shredded as fvck,['Advanced'],"['Powerlifting', 'Bodybuilding']",Full Gym,12.0,90.0,432,2024-04-19 11:25:00,2025-06-21 05:43:00 Cutting Powerbuilder,Improve deficiencies while cutting,['Intermediate'],"['Athletics', 'Muscle & Sculpting']",Full Gym,5.0,60.0,140,2025-01-12 12:36:00,2025-06-18 11:18:00 Cutting meso 1/3 - U/L + PPL,First 8 weeks of a 24 week program during a cut,['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Garage Gym,8.0,90.0,307,2024-11-12 10:19:00,2025-06-18 08:56:00 Cutting split april-may,Maintaining muscle while cutting,"['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,4.0,80.0,92,2024-03-03 11:10:00,2025-06-18 07:46:00 Cuttisimo: Summer Version,"Cuttisimo Summer – 3-Day Programme is designed for muscle maintenance and reinforcement during the summer months. It delivers efficient full-body training through a hybrid Push–Pull–Legs structure across 3 days, with each session lasting no more than 50 and additional+/-5 minutes. The goal is to preserve lean muscle, improve endurance, and keep intensity high while fitting training into a lighter, more flexible summer routine. Every workout ends with 5 minutes of jump rope for a conditioning boost.","['Beginner', 'Novice', 'Intermediate']",['Powerbuilding'],Full Gym,8.0,50.0,112,2025-06-15 06:39:00,2025-06-21 03:14:00 D1 basketball,To help people get leaner and more fit for BBALL and have more powerful shots and jump higher,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,70.0,308,2024-02-21 10:14:00,2025-06-18 11:39:00 D1FartCannon,Straight to the point for a female to builds what’s most important,"['Intermediate', 'Novice', 'Beginner']","['Powerbuilding', 'Bodybuilding']",Full Gym,2.0,30.0,24,2025-02-16 04:23:00,2025-06-18 10:21:00 DADS FBEOD,"**DADS FBEOD** is a focused 1-week program designed for those looking to maximize their full-body strength with just three sessions. Each workout combines bodyweight exercises and machines to target major muscle groups, including back, arms, chest, and legs. Expect to build functional strength with movements like Pull-Ups, Romanian Deadlifts, and Tricep Rope Pushdowns, all while enhancing your overall fitness. Get ready to push your limits and achieve noticeable results in just one week!","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,1.0,90.0,20,2025-06-23 04:15:00,2025-06-25 04:42:00 DBP 2.0,"Gain strength and muscle mass. From week to week, you can change all the exercises and move them around just don't touch bench or deadlift. If your joints cannot handle bench/deadlift/squat or you don't have access to a free barbell, then you can replace them with a similar exercise. BTW remember that this is my program, and some people respond to this amount of volume paired with intensity differently than I. (All sets should be taken to RPE 8.5+). I have two back days because I view my back as a weak point I want to make a strong point. People with weak delts or chest might want to have multiple chest or delt days. Anyways enjoy the program.",['Beginner'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,5.0,60.0,180,2024-12-24 06:26:00,2025-06-18 11:01:00 DC - DR,DC Training,['Intermediate'],['Bodybuilding'],Full Gym,8.0,60.0,240,2025-03-24 10:25:00,2025-06-18 09:36:00 DDXYZ 3 DAY SPLIT,Simple!,"['Novice', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,40.0,80,2025-02-03 08:33:00,2025-06-18 08:11:00 DEADLIFT PEAKING PROGRAM,"Peak on deadlift after 12 weeks (dont use 100% of your max when choosing your % max, use around 95%, the idea is that las week is something like 102,5 to 105% of your max, give yourself margin) i got my deadlift beltless to 270kg doing this with ""max"" as 250 (probably could have been 255 my real max, but that gave me margin).",['Advanced'],['Bodybuilding'],Garage Gym,12.0,120.0,66,2024-03-11 10:31:00,2025-06-25 04:54:00 DELOAD,Reducing the no.of sets,"['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,1.0,50.0,30,2024-09-14 12:19:00,2025-06-18 08:39:00 DEĞİŞTİRİLMİŞ ÖZEL MANYETİZMAL İNSAN YARATMA PROJE,"adam yiyici, mahvedici manyetik alan kırıcı bir insan yaratma proje programıdır kullanılması durumu sakıncalıdır","['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Garage Gym,12.0,90.0,420,2024-07-19 03:03:00,2025-06-18 09:14:00 DICEROS,Upper heavy hypertrophy program with not much spinal loading. The legwork is mostly unilateral high rep work. I want to be able to run 2-3 times a week on top of this.,"['Beginner', 'Novice']",['Muscle & Sculpting'],Full Gym,6.0,90.0,144,2024-10-18 11:53:00,2025-06-18 12:08:00 DOBLE FRECUENCIA,frecuencia 2 de todos los grupos musculares del tren superior,['Advanced'],"['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Olympic Weightlifting']",Garage Gym,9.0,100.0,252,2024-10-14 03:08:00,2025-06-18 11:56:00 DTread Upper/Lower,"To get the heartrate up, in the range of fat loss and muscle growth.",['Novice'],['Bodybuilding'],Garage Gym,16.0,40.0,368,2025-05-19 07:55:00,2025-06-18 07:58:00 DUAL FULLBODY STRENGTH/MASS,"This program is designed for those who want to build strength and muscle mass, but have limited time, or who train primarily for another sport, such as combat sports. The program is focused on free weights movements and calisthenics, feel free to switch an exercise for another if you want.","['Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding']",Full Gym,1.0,80.0,9,2025-04-08 09:13:00,2025-06-18 09:11:00 DUMPTRUCK PROTOCOL 2.0,"BIG GLUTES, BIG THIGHS, SMALL WAIST","['Beginner', 'Novice', 'Intermediate']",['Athletics'],Full Gym,12.0,80.0,264,2024-05-01 06:35:00,2025-06-18 11:25:00 DUP Hyper Growth Program,"Hypertrophy focused routine utilizing daily undulating periodization. The program is broken down into 3 days of squat, deadlift, bench with a 4th accessory day. Include de-load week after week 4 and then repeat.",['Intermediate'],"['Powerlifting', 'Powerbuilding']",Garage Gym,4.0,50.0,60,2024-04-19 12:45:00,2025-06-18 08:02:00 Daaaamn Arms,💪🏾🤝💉Huge arms.,"['Intermediate', 'Novice', 'Advanced']",['Bodybuilding'],Full Gym,10.0,80.0,220,2025-01-08 10:31:00,2025-06-18 10:48:00 Dad Bod,To get jacked,['Advanced'],"['Bodybuilding', 'Powerbuilding', 'Powerlifting']",Garage Gym,18.0,90.0,396,2025-05-14 10:21:00,2025-06-18 10:23:00 Dad Full body,"This program allows to hit each muscle 2 or 3 times per week, focusing on performance and progressive overload with a low-mid weekly volume base. It's tailored to my needs and after some weeks I would adjust priority for target my weakness. For the abs, I do them on rest days so there are not shown.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,90.0,372,2025-01-30 12:00:00,2025-06-28 02:24:00 Dad Program V1.0,"Built to provide the majority of useful compounds for someone that has a compromised back like bulging discs",['Beginner'],"['Bodyweight Fitness', 'Athletics', 'Bodybuilding']",Full Gym,12.0,60.0,132,2024-09-17 06:30:00,2025-06-18 11:47:00 "Daddy N Bodybuilding,strength and conditioning tra","The program is designed to increase overall body strength, endurance and muscle conditioning. Comprised of full body workouts and requires to be done in a fully equipped gym.","['Beginner', 'Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,10.0,516,2025-02-21 05:43:00,2025-06-18 11:18:00 Daily Calisthenics,"All levels workout, focused on simple exercises, morning workout routine. Recommend a 1 mile walk or run prior to beginning and stretch routine afterwards. Take no breaks with in the supersets themselves, but a 2 minute break between the supersets. If brand new to working out stay to 1 set per section, and only 2-3 days per week (still recommend walk and stretch everyday). Work your way to everyday by adding another day every week, then start adding multiple sets to the an and body weight portion. Go to failure for each set, and I don’t mean absolute failure. This is NOT an extreme routine this is just a good way to wake yourself up in the morning. This routine is very much targeted towards office workers, to supplement activity to due long hours at a desk. Would not recommend doing more than 3 sets of the supersets.","['Novice', 'Beginner', 'Intermediate']","['Athletics', 'Powerbuilding']",At Home,1.0,50.0,4,2024-09-03 08:40:00,2025-06-18 09:13:00 Daily Discipline,To build discipline. Ideally get stronger.,"['Novice', 'Intermediate']","['Athletics', 'Powerbuilding']",At Home,12.0,20.0,168,2025-05-27 01:22:00,2025-06-18 08:52:00 Dain and Baz,Dhdh,"['Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Full Gym,4.0,80.0,112,2024-06-30 07:03:00,2025-06-18 12:08:00 Dakkys Workouts,To get buff af,"['Novice', 'Intermediate']","['Muscle & Sculpting', 'Powerbuilding']",Full Gym,18.0,60.0,270,2025-06-13 08:45:00,2025-06-18 08:25:00 Dan's Size and Strength Routine,"A 3 day on, 1 day off program for building size, strength, and functional lifting ability. Recommended for intermediate level lifters with a decent base of strength. Make sure to eat, rest, and recover well to keep up with the training volume. Best of luck, you got this! 👍 ""Weeks"" are 8 days because of the schedule, here's the days you'll be working out (assuming you start this program on a monday) Week 1: Mon/Tue/Wed/Fri/Sat/Sun Week 2: Tue/Wed/Thur/Sat/Sun/Mon Week 3: Wed/Thur/Fri/Sun/Mon/Tue Week 4: Thur/Fri/Sat/Mon/Tue/Wed Week 5: Fri/Sat/Sun/Tue/Wed/Thur Week 6: Sat/Sun/Mon/Wed/Thur/Fri",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,6.0,60.0,240,2024-05-11 05:30:00,2025-06-18 08:17:00 Dan-abolic Progress,"Grow Hams, Shoulders, and Booty. Lose fat but gain/maintain muscle. Have a consistent training plan",['Novice'],['Muscle & Sculpting'],Full Gym,8.0,90.0,288,2024-04-05 09:20:00,2025-06-18 11:53:00 Daniel's Unga Bunga Stronk,Complement my climbing training.,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Dumbbell Only,18.0,30.0,435,2025-04-24 09:36:00,2025-06-18 11:52:00 Daniel’s PPL,"A comprehensive strength training program designed to maximize muscle growth and build raw strength through progressive overload. Each workout is structured around key compound lifts—bench press, deadlift, squat, and overhead press—calculated as a percentage of your one-rep max. Over the course of five weeks, the program strategically varies rep ranges and intensities, ensuring continuous progress while incorporating essential recovery periods. Ideal for those who want to improve performance and strength systematically.",['Novice'],['Muscle & Sculpting'],Full Gym,4.0,60.0,96,2024-10-04 11:14:00,2025-06-18 08:07:00 Dante Program,"Key muscle groups: Back/Shoulders/Chest/Upper Arms/Neck/Forearms",['Intermediate'],['Muscle & Sculpting'],Full Gym,18.0,100.0,396,2025-04-27 08:22:00,2025-06-18 08:44:00 Dapusi,To get ready before college,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,1.0,30.0,21,2024-07-12 01:18:00,2025-06-18 11:35:00 David Goggins Stretching Routine,"Stretch like David Goggins. This is pulled from other sources online and I'm not sure that it reflects exactly what David is doing right now, but it covers the essentials. While David Goggins often stretches for multiple hours per day, most mortals can certainly get by with much less. The 3 minutes that's noted for each stretch is just an arbitrary number and holds no special meaning. Push each stretch to about an 7 or 8 on a 1-10 scale and then hold it there until it feels pretty uncomfortable. Feel free to repeat a specific stretch as many times as desired, with short rests between. On the other hand, for some stretches you may need only 30 seconds to maintain flexibility. Whether you do this multiple times per day or twice per week is entirely up to you and dependent upon your needs.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",At Home,12.0,30.0,672,2024-07-10 07:33:00,2025-06-26 02:13:00 David Horne's basic grip routine,It's an additional component to add to your existing training to specifically increase grip strength and add some forearm mass. As far as increasing weight goes just increase weight as necessary but remember this is a marathon not a Sprint especially considering if you go too hard and mess up your hands it will affect your other training as well. Also for the two-hand plate pinch as you get heavier a good suggestion would be to put plates onto a t-bar row bar and then hold it that way.,['Novice'],['Bodybuilding'],Garage Gym,12.0,20.0,144,2024-01-03 02:29:00,2025-06-30 10:31:00 Death Grip Derek Strength Training,"A 12 week program consisting of 4 days per week, push not only your singles but your 2s,3s, and 5s. This is no ordinary powerlifting program, this is STRENGTH TRAINING.",['Advanced'],['Powerlifting'],Full Gym,12.0,60.0,307,2025-06-20 09:42:00,2025-06-28 05:08:00 Deathbench,"Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) – the Deathbench program is a disciple of the “if you want a bigger bench press, bench more” church. Matt has stated that he originally intended Deathbench to be run by athletes that bench 315lbs or more, but has seen progress made by an athlete benching 275 (for example). There is no magic number, but if you’re benching below 315 you might be better off with a 3x weekly bench program (e.g. Greg Nuckols 28 Programs).",['Intermediate'],['Bodybuilding'],Full Gym,10.0,120.0,130,2024-09-09 01:37:00,2025-06-18 10:02:00 Deathstroke,"A program designed to increase your physical fitness and conditioning to make you perform like a super soldier. This program is ideal for someone who is a first responder/military to help you perform your duties. In our line of work, you never want to be the one who runs out of breath chasing a bad guy. You don’t want to be the one stuck on the side of the road with back up 15 minutes away and you can’t hold your own for that time. This is a program to make the average man unkillable. This program is also great to accelerate fat loss, due to its high volume and intensity.",['Novice'],['Bodybuilding'],Full Gym,12.0,60.0,228,2024-06-08 05:22:00,2025-06-18 12:25:00 Deck of Cards(Posterior Focused)♣️♥️♠️♦️,"The purpose of your program is to maximise muscle growth (hypertrophy) while maintaining a lean physique, with a strong emphasis on posterior-chain development to correct common muscular imbalances, improve functional strength, and enhance overall aesthetics.",['Intermediate'],['Bodybuilding'],Full Gym,6.0,60.0,156,2025-02-17 10:10:00,2025-06-18 07:58:00 Dee’s Full Body Workout with Weights,"Designed to help you gain strength and for those with minimal experience lifting, as well as building comfort with various gym equipment. Workouts alternate between 3 types of exercises. Day 1 will be a heavy weight, hard day. Day 2 uses kettlebells, and Day 3 will focus on calisthenics exercises. Each workout includes a warm up, compound exercises and isolation exercises and is structured to minimize risk of injury. Always consult your doctor before beginning a new exercise program. Ensure to cool down, and stretch at the end of each day. Stay hydrated.",['Intermediate'],['Muscle & Sculpting'],Full Gym,8.0,10.0,200,2024-12-23 10:08:00,2025-06-18 12:24:00 Default skin,Friendly to all experience levels. Designed for beginners following the push pull format,['Novice'],"['Bodybuilding', 'Powerlifting']",Full Gym,4.0,120.0,136,2025-04-01 10:12:00,2025-06-18 08:32:00 Dennis deadlift,Deadlift peak,['Novice'],"['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Garage Gym,12.0,70.0,184,2025-04-30 07:38:00,2025-06-18 12:12:00 Desk Workout,"All you need is one resistance band that you keep at your desk! This routine is meant to help you improve your posture, and target some muscle groups while at your desk at work (especially good if you have a standing desk!)",['Intermediate'],['Muscle & Sculpting'],At Home,18.0,20.0,72,2025-04-29 06:55:00,2025-06-18 11:37:00 Dev lifts - upper/lower Fb,"**Dev Lifts - Upper/Lower FB** is an 8-week program designed specifically for men, focusing on building strength and muscle through a balanced upper and lower body split. With workouts scheduled for six days a week, you'll engage in a variety of exercises targeting all major muscle groups, including preacher curls, squats, and bench presses, all while keeping intensity high with a 4-9 rep range. Each session is crafted to push your limits and maximize gains, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to transform your physique and elevate your lifting game!","['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,70.0,264,2025-06-16 10:14:00,2025-06-26 11:56:00 Dhruv Fitness,Weight loss program which also doubles as body toning muscle gain,['Intermediate'],['Powerbuilding'],Full Gym,9.0,80.0,240,2025-03-17 07:12:00,2025-06-18 08:32:00 Dinicolantonio Inspired Workout Program,"**Dinicolantonio Inspired Workout Program** is a dynamic 4-week training regimen designed to elevate your fitness through a blend of strength, cardio, and mobility workouts. With 24 sessions spread across the month, you'll engage in high-intensity circuits, strength training, and active recovery days, ensuring a comprehensive approach to fitness. Each workout is crafted to challenge your limits while promoting recovery, making it perfect for those looking to enhance their overall performance. Get ready to push your boundaries and achieve your fitness goals with this structured and effective program!","['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Dumbbell Only,4.0,40.0,92,2025-06-18 10:09:00,2025-06-19 09:43:00 DirectedbyD Training,This easy to follow training program (combined with a balanced healthy diet) is designed to help you gain and maintain strength while sculpting a good strong core with defined muscles. This program has easy to follow workouts that ensure all muscle groups are serviced with gradually increasing intensity to ensure you achieve the gains without being overwhelmed.,['Novice'],"['Athletics', 'Bodybuilding']",Full Gym,4.0,60.0,123,2025-04-28 02:30:00,2025-06-26 07:49:00 DirectedbyD Training II,To take a break from the intense programs and reset the body ready to go again fresh.,['Intermediate'],['Powerbuilding'],Full Gym,1.0,60.0,40,2025-05-30 08:57:00,2025-06-18 07:58:00 Disc Herniation Training,"Working out to help with L5S1 herniation and associated lower back pain. The goal is to rebuild foundational strength, improve posture and stability, and allow the body to adapt slowly to weight training while minimizing the risk of aggravating your condition. Core Focus: Make sure to prioritize core engagement during every movement. This helps provide better support for your spine during exercises. Mobility Work: Spend extra time on stretching and mobility drills, especially if your back feels tight or restricted. This will help improve flexibility and reduce tension in the muscles surrounding your spine. **Rest",['Intermediate'],['Bodybuilding'],Full Gym,12.0,50.0,216,2025-04-01 01:16:00,2025-06-18 11:15:00 Dojo at Home,This program is designed for all no matter where they are in their own health journey.,['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness', 'Athletics']",Garage Gym,12.0,50.0,192,2024-11-20 12:35:00,2025-06-18 08:25:00 Doomsday,"This is a workout for people mainly targeting accessories,please enjoy and I hope to get 5 stars.",['Novice'],['Muscle & Sculpting'],Garage Gym,12.0,60.0,160,2024-06-30 09:39:00,2025-06-18 10:02:00 Dorian Yates,Get big and strong,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,18.0,70.0,522,2025-06-23 02:21:00,2025-06-26 05:23:00 Dorian Yates Inspired 4x/week Torso-Limbs Program,"This program is inspired by a high-intensity Torso & Limb split that draws inspiration from Dorian Yates’ legendary 1983-85 methods. It is designed to maximize hypertrophy and strength while challenging you to push beyond your comfort zone. Key application features include: • Structured Training Split: Four sessions per week alternating between upper body (Torso) and lower body plus arms (Limb) workouts, incorporating both compound movements and isolation exercises. • Intensity Techniques: • Controlled Negatives: Slow and deliberate eccentric phases to extend time under tension and intensify muscle stress. • Forced Reps & Drop Sets: Employed to push muscles past initial fatigue for enhanced growth stimulation. • Rest-Pause and Isometric Holds: Additional methods to boost intensity and maintain continuous muscle engagement. • RPE Guidelines: • Most sets are executed at an RPE of 7–8, ensuring you have about 2–3 reps in reserve. • For heavy compound lifts, an RPE of 8–9 is targeted to maximize strength gains while preserving proper form. • Progressive Overload & Recovery: Gradual increases in load, repetitions, or intensity techniques promote consistent progress, while structured rest intervals (typically 2–3 minutes) and dedicated warm-up/cool-down routines help manage fatigue and reduce injury risk. Overall, this program’s high-intensity design—combined with a variety of advanced methods—ensures comprehensive muscle stimulation and sustainable progress for those ready to commit to a challenging yet effective training regimen. You can push this program for 2-3 months and advance to a PPL program with more volume.","['Beginner', 'Novice']","['Athletics', 'Bodybuilding', 'Bodyweight Fitness']",Full Gym,1.0,60.0,24,2025-03-03 06:02:00,2025-06-28 04:34:00 Dorian Yates Top 10 for life,"These selected exercises were picked by Dorian Yates(on the Old school bodybuilding podcast)under the premise of only having 10 exercises for life. 2 to 3 times per week. With every exercise having the final set be to failure.Can be done indefinitely.","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,70.0,240,2025-04-17 01:48:00,2025-06-26 05:39:00 "Dost Thou Even Hoist, Brethren?",Blessed is he that skippeth not the day of legs.,"['Beginner', 'Advanced', 'Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,204,2024-09-29 03:02:00,2025-06-18 09:29:00 Doug Hepburn 8*2 / 3*6,Novice to intermediate program. This program is a decent way to slowly increase strength in the 4 big lifts. It is meant to be ran back to back to back. Each time you start the program over take a Deload then add 5lbs to each lift.,['Intermediate'],['Bodybuilding'],Garage Gym,5.0,60.0,72,2025-04-01 11:48:00,2025-06-18 10:52:00 Doug Hepburn Original,"*Revised to the full 8 weeks. Building strength and size over a longer time. This is the original format that Doug followed. Power Phase 8 sets of 2 reps progressing to 8 sets of 3 reps. Pump Phase 3 sets of 6 reps progressing to 3 sets of 8 reps. NB. I believe Doug did say that this format could be too much work for some people. I've found it fine so long as you start reserved and your body gets used to the workload. For example my OHP I dropped 10kg off my 2 rep max to begin with.",['Intermediate'],['Powerbuilding'],Garage Gym,8.0,60.0,64,2024-05-29 09:26:00,2025-06-18 07:55:00 Doug program block 2,I will update this weekly for you based on the feedback from you. So every week looks the same right now but I will edit them once you complete a week. Once the workouts are complete use the share feature and send them to me. This is meant to go as Day 1 day 2 day 3 day 4 rest day 5 rest. For accessory movements make sure your technique and rest times stay similar to make measurable progress. And then progress them by adding more weight or reps when possible. The app keeps track of everything to make this simple to do.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness']",Garage Gym,5.0,80.0,130,2024-07-07 01:20:00,2025-06-18 08:15:00 Dovahkiin Gains,Gain the strength to slay Alduin and the physique the pull Serana,"['Novice', 'Intermediate', 'Beginner']",['Powerbuilding'],Full Gym,12.0,60.0,402,2024-02-29 05:54:00,2025-06-18 10:54:00 Dr Mike inspired,Deep stretch regains strength safety,['Intermediate'],['Athletics'],Full Gym,8.0,70.0,304,2024-08-12 04:30:00,2025-06-18 10:07:00 Dr Mikes Arm specialisation programme,"For anyone, specialises in arms","['Novice', 'Beginner', 'Intermediate']",['Athletics'],Full Gym,8.0,60.0,160,2024-08-16 05:21:00,2025-06-18 11:31:00 Dr. Mike 5 Week Hypertrophy Program,Novice friendly,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,5.0,60.0,180,2024-11-23 04:31:00,2025-06-18 12:26:00 Dr. Mike Inspired Hypertrophy V2,Getting Big,['Advanced'],['Powerlifting'],Full Gym,11.0,60.0,209,2024-06-30 05:38:00,2025-06-23 07:08:00 Dr.Stuto workout,"Questo sarà un allenamento per chi lavora e ha bisogno di riposo , ma ogni qual volta si andrà in palestra ti spaccherai il c@&€. Allenamenti ricchi di pesi ma con poche serie 3/4. Puoi iniziare dal lunedì o dal martedì.","['Intermediate', 'Novice']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,8.0,60.0,144,2024-07-07 01:16:00,2025-06-18 08:03:00 Drev strength2.0,To build a decent strength block,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,16.0,70.0,436,2024-11-17 07:52:00,2025-06-18 08:20:00 Dumbbell Centric Upper/Lower,For people with limited equipment to have a balanced and varied program that targets every muscle.,['Intermediate'],"['Muscle & Sculpting', 'Powerbuilding']",At Home,12.0,70.0,180,2024-01-02 05:17:00,2025-06-18 11:56:00 Dumbbell Full Body Block,"Maintain or gain muscle mass using only dumbbells at home during the newborn transition. Wave loading across the block is used for all exercises. Week over week, load increases (smallest increment, 2.5 or 5 lbs), and reps decrease if RPE targets are met. Maintain load if unable to complete all sets at prescribed RPE. Deload in week 4 by reducing volume (sets) and dropping load to the minimum used in the block. Start the next block by adding the minimum increment to load (2.5 or 5 lbs). Rest 1 minute between sets. Bench press three times per week; squat pattern, row, and overhead press twice per week; deadlift pattern once per week.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Dumbbell Only,4.0,40.0,40,2025-05-27 08:44:00,2025-06-18 08:45:00 Dumbbell Full Body Block - DUP,"Maintain or gain muscle mass using only dumbbells at home during the newborn transition. Daily Undulating Periodization through the week to train for hypertrophy, power and strength (hypertrophy biased, higher reps overall). Wave loading across the block is used for all exercises. Week over week, load increases (smallest increment, 2.5 or 5 lbs), and reps decrease if RPE targets are met. Maintain load if unable to complete all sets at prescribed RPE. Deload in week 4 by reducing volume (sets) and dropping load to the minimum used in the block. Start the next block by adding the minimum increment to load (2.5 or 5 lbs). Rest 1 minute between sets. Squat and Bench press patterns three times per week; hinge and vertical press pattern twice per week; horizontal row pattern once per week.","['Novice', 'Intermediate']","['Powerlifting', 'Bodybuilding', 'Powerbuilding']",Dumbbell Only,4.0,40.0,44,2025-06-16 01:20:00,2025-06-18 10:32:00 Dumbbell Strength and Tone,"3 days per week, 45-60 mins per session, including cardio and/or yoga to begin. Dumbbells and bodyweight only workouts. Recommend upping dumbbell weight when max reps are consistently met.",['Beginner'],['Powerbuilding'],Dumbbell Only,4.0,50.0,84,2025-06-08 10:37:00,2025-06-18 09:19:00 Dumbbell Upper/Lower,"This is a dumbbell focused upper lower split with the goal of gaining size. Can be run at home or in a gym. Program uses dumbbells, adjustable bench and pull up bar.",['Intermediate'],['Bodybuilding'],Dumbbell Only,8.0,60.0,208,2024-02-06 09:09:00,2025-06-18 09:14:00 Dumbbells for Life: A Strength-Based Workout Cycle,"The workouts in this program use mostly dumbbells in order to directly target and build muscle. Intensity will be based on RPE, increasing for specific workouts each week by 1 RPE. Therefore, you can focus on your form for a specific workout when increasing intensity rather than increasing the intensity of every workout. The progression of overloading is broken up by each week cycle, cycling over every 6 weeks. Have fun :)",['Intermediate'],"['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Dumbbell Only,6.0,40.0,126,2025-04-14 01:37:00,2025-06-18 07:53:00 Duncan's 4-Day Upper/Lower 10's V2,"Personal general hypertrophy upper/lower program in preparation for strength blocks. 4 weeks accumulation + 1 week de-load. Schedule: Monday, Tuesday, Thursday, Friday.","['Intermediate', 'Novice']","['Powerlifting', 'Powerbuilding', 'Bodybuilding']",Full Gym,5.0,90.0,90,2024-06-30 05:03:00,2025-06-18 12:16:00 Dutch’s Personal Workout,This is personal to me. It focuses on my general fitness and strength. Based on 12 weeks 3wwo 1wdl x 3.,"['Novice', 'Intermediate']","['Athletics', 'Bodybuilding']",Full Gym,12.0,120.0,240,2024-08-21 05:08:00,2025-06-18 08:43:00 Dylan And Kris Bulk 2,Get big,['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,2.0,80.0,66,2025-01-02 09:51:00,2025-06-18 12:13:00 Dynamic Duo (DD),2 Day Full Body - Alex Leonidas Mini Workout style,"['Novice', 'Advanced', 'Intermediate']","['Athletics', 'Muscle & Sculpting']",Garage Gym,12.0,90.0,180,2025-01-31 04:04:00,2025-06-18 11:04:00 E split,HEAVY wheight=gains,"['Advanced', 'Intermediate']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Powerbuilding']",Garage Gym,5.0,90.0,74,2024-02-06 05:36:00,2025-06-18 11:21:00 E-rank Hunter,E-rank get u as close as sung woo,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,326,2024-05-18 07:05:00,2025-06-18 08:04:00 EBP,Stronger faster fitter,['Novice'],['Powerbuilding'],Garage Gym,10.0,60.0,276,2023-10-19 06:15:00,2025-06-18 12:00:00 EL MERO MERO,Ne strongman,"['Intermediate', 'Novice']",['Powerbuilding'],Full Gym,16.0,90.0,608,2024-12-27 09:20:00,2025-06-18 08:22:00 EMOM powerlifting for volume,Powerlifting for novices with a goal of building explosive power. Three weeks of lifting followed by a deload,['Intermediate'],"['Powerbuilding', 'Powerlifting']",Garage Gym,4.0,60.0,81,2024-11-07 02:00:00,2025-06-18 12:07:00 ENGORGED,"5-Day Upper/Lower Full-Body Assault for Maximal Mass and Power ENGORGED is not just a program—it’s a declaration of war on mediocrity. Designed for serious lifters who demand visible results and relentless intensity, this 5-day hybrid split combines strategic upper/lower training with full-body synergy to forge unmatched size, strength, and muscular endurance. Each week is a tactical campaign: • Day 1: Upper Power – Press, pull, and row with primal aggression. Compound movements lead the charge to ignite the nervous system and set the tone. • Day 2: Lower Power – Build a foundation like granite. Squats, hinges, and explosive lifts carve out legs that don’t just support mass—they command it. • Day 3: Full-Body Density – High volume meets total-body overload. Giant sets, supersets, and calculated chaos flood every fiber with nutrient-rich blood. The pump? Monumental. • Day 4: Upper Hypertrophy – Refine the armor. Target shoulders, arms, and chest with surgical precision. Isolation meets intensity in a cascade of controlled destruction. • Day 5: Lower Hypertrophy & Conditioning – Sprint, lift, and finish the fight. This isn’t leg day—it’s leg war. Expect volume, sweat, and a metabolic storm. ENGORGED isn’t for beginners. It’s for lifters who eat intensity for breakfast and grind out reps with a grow-or-die mindset. Backed by science and fueled by fury, this program delivers the physique of a battle-hardened titan. You don’t just lift on this plan. You rise. You conquer. You get ENGORGED.","['Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,12.0,60.0,300,2025-05-23 12:10:00,2025-06-25 11:40:00 ERROR,"Input your 1rm. I built this program for myself, rebuilding for squat and bench.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,182,2025-05-24 09:35:00,2025-06-18 11:21:00 EZ Full Body Split,"To enhance overall muscle size (hypertrophy) while also improving strength in key exercises. Focus: Building muscle mass Increasing strength in key bodyweight exercises (pull-ups, dips) Maintaining strength in compound lifts (bench press, squat, Romanian deadlift)","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,100.0,112,2024-06-04 10:34:00,2025-06-18 11:48:00 EZ Gainz (woman),"Gaining muscle 💪 with minimal time investment. Tips/ explanations: -Each workout is designed going from lower body (1 exercise for glutes, quads, hamstrings) to upper body and then upper limbs. - Start each excercise with 1-2 warm up sets in which you use the same rep range and form but with a lot lighter weight than the 3 working sets. - 3x8-10 means you do 3 sets within the rep range of 8-10. If you can't do the minimum rep requirement on each set the weight is too heavy. Once you pass the top end of the rep range for EACH set you must go up in weight. Especially in the lower body heavy sets. You must keep them heavy. So for example hipthrust 3x6-8, if you get 10,9,9 go up.","['Intermediate', 'Advanced']","['Athletics', 'Powerbuilding']",Full Gym,6.0,70.0,108,2024-06-14 01:13:00,2025-06-27 12:13:00 Easier than Easy Strength 3 Days/Week,"Inspired by Dan John's deep understanding of strength training, our program aims to build robust, functional strength in a sustainable manner. It focuses on consistent, high-quality practice of foundational movements, prioritizing perfect execution and ample recovery. This approach emphasizes neurological adaptation, allowing you to get stronger without constant exhaustion. The goal is to make each session contribute positively to your overall well-being, fostering long-term progress and durability. It's about building a capable physique for life's demands, ensuring you feel refreshed and ready for your next workout, day after day, through deliberate, incremental improvements. For more info, consider purchasing the Easy Strength Omnibook.",['Novice'],['Bodybuilding'],Garage Gym,14.0,40.0,280,2025-06-21 10:30:00,2025-06-25 04:44:00 Easy Balance,"TECHNIQUE: Make sure to always keep the weight controlled in the eccentric (when you're letting the weight down). It doesn't need to be super slow, but it should be completely under your control. Controlled eccentrics contribute to muscle growth. Always listen to your body, each person's joints and mobility are different. What is ideal squat technique for 1 body may be bad technique for another body. There's no need to be slow on the concentric (when your muscle is contracting). Watch a variety of videos online where people demonstrate the movements. In general, it is best to get as much range of motion as is possible without pain. Of course if your joints hurt in a certain position, don't go to that position. However, if you feel comfortable when doing it, a longer range of motion is typically better because it'll mean you can get the same muscle growth out of less weight. For isolation work especially, it is important to focus on the feeling of the muscles to figure out exactly what technique gives you the best muscle growth stimulus and the least irritation. INTENSITY: Take compound lifts to within ~1-5 reps of failure. Be strict about form; if there is any form breakdown (meaning your form changes noticable from the first rep of the set to the last rep of the set), stop the set. For isolation movements, you can push closer to failure as long as you're free of any joint pain or tightness. It is expected and desired to have the reps slow down as you go - slower reps means you are closer to failure, which is important from a bodybuilding perspective. IN SHORT, WE WANT TO PUSH THE MUSCLES THEMSELVES NEAR FAILURE, WHILE STILL KEEPING OUR FORM CLEAN AND CONSISTENT. PROGRESSION: Use ""double progression"", a fancy way of saying: go for a range of reps on a lift (say 8-12). If you can get all 12 and you feel able to, increase the weight slightly for next time. You'll probably get slightly fewer reps, and then work back up to 12 over time. Then the process repeats. Being patient here is good - no need to add 20 lbs at once if you can just add 5 lbs. And for some isolation movements like lateral raises, which are hard to progress in, you can just keep adding more and more reps for a while until you're able to do a higher weight. NOTE: ITS FINE AND NORMAL TO HAVE YOUR STRENGTH FLUCTUATE, OR EVEN GO DOWN, WHAT MATTERS IS THE LONG TERM TREND. DON'T WORRY IF YOU'RE NOT ABLE TO GET THE SAME WEIGHT AND REPS YOU DID LAST WEEK, JUST DO THE BEST YOU CAN EXERCISE SELECTION: If any exercise feels bad, unpleasant on joints, back, etc - just don't do it! There are always safe and comfortable alternatives out there. Try out new exercises with as low weight as possible - even with no weight at all. If they feel bad with very little resistance, don't bother adding them to your program. WARMING UP: Always gradually warm up. Start by doing the movement with no weight, then light weight, then increase gradually until your working sets.",['Beginner'],"['Athletics', 'Powerbuilding']",Full Gym,2.0,60.0,36,2025-04-25 05:59:00,2025-06-18 09:21:00 Easy Strength for fat loss - Dan John,Easy workout for fat loss. Focus is on consistency everyday,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting', 'Powerlifting']",Dumbbell Only,4.0,60.0,120,2024-07-14 09:06:00,2025-06-25 08:30:00 Eddie Hall's Deadlift Program Leading up to 500kgs,The deadlift program Eddie Hall wrote on a whiteboard during prep the 500kg lift.,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",At Home,12.0,60.0,12,2024-06-26 03:24:00,2025-06-24 07:32:00 El Santo,"Introducing ""LuchaFit: Unleash the Masked Warrior Within"" – a workout program inspired by the legendary El Santo Enmascarado. Channel your inner luchador with high-intensity exercises infused with the strength, agility, and resilience of Mexican wrestling. Transform your body and spirit as you embark on a fitness journey that blends the excitement of lucha libre with effective training techniques. Get ready to sweat, grapple, and conquer your fitness goals while embracing the iconic spirit of El Santo!","['Beginner', 'Novice']","['Athletics', 'Bodybuilding']",Full Gym,8.0,70.0,142,2024-01-03 11:36:00,2025-06-18 08:10:00 Elite Powerbuilding,If you are a bitch then don’t do this,['Intermediate'],"['Bodybuilding', 'Athletics']",Full Gym,12.0,100.0,384,2024-06-08 01:02:00,2025-06-18 07:50:00 EliteFTSWeightlifting,Build technique and strength,"['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,80.0,128,2024-08-05 10:25:00,2025-06-22 07:09:00 Ellahs Butt,Grow a butt like ur sisters,['Intermediate'],"['Powerbuilding', 'Powerlifting', 'Bodybuilding']",At Home,6.0,40.0,72,2025-03-24 08:14:00,2025-06-18 10:06:00 Elliot's program (updated),Easy start to lifting,['Intermediate'],['Bodybuilding'],Full Gym,4.0,60.0,76,2024-08-28 11:38:00,2025-06-18 11:39:00 Em program,Strength & Hypertrophy,['Intermediate'],['Powerbuilding'],Full Gym,8.0,90.0,288,2024-08-04 03:53:00,2025-06-18 11:01:00 Embrace The Suck,"Hybrid athlete style, high volume training. 60% 1RM for all GVT sets.","['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,90.0,496,2024-03-22 11:53:00,2025-06-18 09:10:00 Embry starred,Optimal muscle growth with an emphasis on wider/thicker back and 3d shoulders. 6 days a week 3x,['Beginner'],['Bodybuilding'],Garage Gym,12.0,70.0,624,2025-05-20 10:30:00,2025-06-18 09:14:00 Emma’s Training Program,"To build enough strength, muscle, and endurance for future programs that are more dialed","['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,12.0,120.0,204,2025-02-06 08:30:00,2025-06-18 11:04:00 Empire’s SBD Linear Powerlifting Program: Block 2,"This block of the program emphasizes progressive overload and accessory work to build strength and muscle endurance, with each week incrementally increasing in intensity.","['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,4.0,90.0,68,2024-08-20 04:38:00,2025-06-18 09:22:00 En forma a los 50,"Ganar masa muscular y perder grasa simultáneamente (recomposición corporal) es un objetivo ambicioso pero alcanzable, especialmente si tienes experiencia previa. Organización Semanal Sugerida Lunes: Pecho, Hombro y Tríceps Martes: Descanso activo (caminata suave) o total Miércoles: Espalda y Bíceps Jueves: Descanso activo o total Viernes: Piernas y Core + Sábado : VO2Max y Domingo: Descanso total o actividad ligera que disfrutes. Recuerda que la progresión es clave, y la escucha a tu cuerpo es lo más importante,",['Intermediate'],['Powerlifting'],Garage Gym,12.0,40.0,216,2025-06-05 06:02:00,2025-06-18 11:11:00 Endurance Power Cycle (EPC) Program,"The purpose of this workout program is to build a balanced combination of strength, muscular endurance, and cardiovascular fitness through a structured approach that alternates high-intensity resistance training with focused cardio sessions. By incorporating strategic recovery periods and a deload week, the program aims to maximize physical performance, promote muscle growth, and prevent injury through sustainable progress. This approach is ideal for those seeking comprehensive fitness improvement, emphasizing power development, stamina, and smart recovery for long-term health and strength gains. Rest between exercises is set at 1 minute 30 seconds to 2 minutes. For the main exercises (A), if the final set exceeds 22 repetitions, a weight increase will be implemented to apply progressive overload. The final 5th week is a deload period, focusing on muscular and nervous system recovery, allowing the body to fully recuperate and prepare for the next training cycle.",['Beginner'],['Muscle & Sculpting'],Full Gym,5.0,120.0,98,2024-10-27 01:10:00,2025-06-18 10:33:00 Endurance Strength Training Program,To help gain strength and endurance in resistance training.,['Beginner'],['Bodybuilding'],Full Gym,12.0,60.0,191,2025-02-02 07:16:00,2025-06-18 10:54:00 Entrenamiento Semanal,Entrenamiento general para todo el cuerpo.,['Beginner'],['Bodyweight Fitness'],Full Gym,12.0,140.0,552,2024-11-18 09:33:00,2025-06-18 11:58:00 Entreno de personaje principal de animú jijiji,Ser un ser titanoico de pura masa muscular,"['Intermediate', 'Advanced']","['Powerlifting', 'Bodybuilding', 'Powerbuilding']",Full Gym,12.0,130.0,216,2024-09-20 04:54:00,2025-06-18 09:34:00 Enzo PPLx2,UwU,['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,408,2024-08-20 09:21:00,2025-06-18 10:27:00 Ertenan’s body building program,Helps build most of your body,"['Intermediate', 'Novice']","['Powerbuilding', 'Muscle & Sculpting', 'Powerlifting', 'Bodybuilding']",Garage Gym,8.0,70.0,296,2025-03-31 09:58:00,2025-06-18 10:32:00 Escacs enjoyer's workout,Ponerse trifuerte,"['Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Bodyweight Fitness']",Garage Gym,12.0,100.0,348,2025-04-12 02:04:00,2025-06-18 08:02:00 Escanor The Lion Sin,A 4 day full body routine aiming for building strength and muscle . IMPORTANT NOTE : Every second week decrease the weight on main lifts for 2-3 extra reps,['Novice'],"['Athletics', 'Bodybuilding', 'Bodyweight Fitness']",Full Gym,12.0,60.0,329,2024-12-12 09:08:00,2025-06-18 11:23:00 Esparta Full Body,"training split that lasts a week, a rest or two for each workout","['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Bodyweight Fitness']",Full Gym,12.0,80.0,468,2025-05-29 11:44:00,2025-06-18 07:59:00 Ethan Beginner 1,Intro,['Novice'],['Powerlifting'],Full Gym,8.0,60.0,237,2024-04-01 11:15:00,2025-06-18 10:33:00 Evans Mayhem,Novice - Beginner Friendly program,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",At Home,8.0,60.0,72,2024-11-18 08:54:00,2025-06-18 09:00:00 Evolution Mod,Strength / resistance,"['Beginner', 'Novice']","['Muscle & Sculpting', 'Bodybuilding']",Garage Gym,6.0,60.0,156,2024-04-20 07:00:00,2025-06-18 11:21:00 Excelsior program!,"This program is a 8 day split that includes an upper, lower, and arms day. So 3 days on and 1 off. A split made by a good friend of mine with excercise selection for those who are fans of GVS,NH,BOM,and Alex Leonidas. Please support me Dumbcalidude dude on Instagram and Youtube. Thanks to the great Croissantrophy as well!","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,80.0,288,2024-01-01 12:06:00,2025-06-18 07:53:00 Exercise Program,Beginners program,"['Intermediate', 'Advanced']",['Bodybuilding'],Dumbbell Only,4.0,120.0,72,2025-02-03 05:32:00,2025-06-18 11:54:00 Extended PPL - BLCK¹ - Mod,"Microciclos mais longos de treinamento. Um microciclo completo pode levar de 10 a 14 dias dependendo dos dias de descanso. Fazer nas duas últimas semanas (9 e 10) um DELOAD. Reduzir cargas ou ""cortar"" uma série de cada exercício. Não realizar as técnicas de intensificação.","['Novice', 'Intermediate']","['Powerlifting', 'Bodybuilding', 'Powerbuilding']",Full Gym,10.0,90.0,205,2024-03-04 05:08:00,2025-06-18 07:51:00 Extended Russian Power Routine,This is an intermediate training program. Helps boost overall strength in SBD with some overhead training and accessories for muscle imbalances,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,9.0,80.0,135,2025-02-26 12:26:00,2025-06-18 11:45:00 Extra deadlift day,Building back strength throughout deadlifts,['Intermediate'],"['Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,48,2024-03-04 03:37:00,2025-06-18 08:21:00 F&F 5,"For those that have a bit extra time in the week, this 5 day program will help hit smaller muscle groups more frequently while still giving you decent recovery for larger muscle groups.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,276,2024-09-28 05:00:00,2025-06-18 08:25:00 F&F Conditioning & Strength,The idea around this program is to be better conditioned for life and to help improve strength,"['Novice', 'Advanced', 'Intermediate']",['Athletics'],Full Gym,12.0,90.0,216,2024-10-03 05:12:00,2025-06-18 08:50:00 F&F Minuteman,"This plan is a great way to gain a baseline level of strength and conditioning you may need in the event that you are put to task. No one ever wished to be “less fit” in any situation and everyone wishes they were more fit whenever something comes up. Where as we don’t need to be perfect we need to push ourselves to be better.","['Novice', 'Intermediate']","['Muscle & Sculpting', 'Athletics', 'Bodybuilding']",Full Gym,16.0,90.0,256,2025-05-05 01:33:00,2025-06-18 08:11:00 FB-PrototypeA,Prototype FB Program,['Novice'],"['Powerbuilding', 'Powerlifting', 'Athletics']",Full Gym,4.0,60.0,28,2025-05-08 04:41:00,2025-06-18 09:42:00 FBEOD,gain muscle,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Athletics', 'Powerbuilding']",Full Gym,18.0,90.0,432,2025-06-19 12:36:00,2025-06-19 09:42:00 FBEOD for impressive gains,"The most optimal training split, you will do these 3 workouts in rotation every other day. When you hit 8 reps on a set, add 20lbs (10lbs if its a isolation exercise) and aim for 4 reps.","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,18.0,120.0,558,2025-04-20 07:13:00,2025-06-26 09:20:00 FC 8 Week Powerlifting Hypertrophy Block,"2 month powerlifting program block to follow up with more hypertrophy, a strength or peaking block if desired. Based on the CB 16 week program. NOTE: When asked for 1RM on variations, input the same as the competition lift (for touch and go bench put your pause competition bench 1RM and for SDL put your regular Deadlift 1RM form example) as calculations are based on that. Do not input or calculate actual max effort lifts for variations.","['Beginner', 'Intermediate']","['Athletics', 'Bodyweight Fitness']",Full Gym,8.0,120.0,132,2024-04-24 12:23:00,2025-06-18 10:44:00 FKPL COMP PREP V2,To limit errors from the last comp,['Novice'],['Athletics'],Full Gym,16.0,90.0,245,2025-05-04 02:42:00,2025-06-18 11:56:00 FMP 6 Week Powerlifting High Frequency ULUU,"Intermediate powerlifting program for athletes. Designed to gain strength, and muscle, focused on squat, bench, deadlift.",['Advanced'],['Powerlifting'],Full Gym,6.0,70.0,187,2025-05-10 09:27:00,2025-06-30 08:41:00 FSL 5/3/1,"1. 1RM entered = 90% of your actual 1RM (It is a training max) 2. Should be getting 9/7/5 - ish on AMRAP compound lifts. 3. Week4 = deload. Cut off a set, but not intensity, on whatever. 4. On accessories : use light weight, fast concentrics, slow eccentrics. 5. On supersets: rest ~2.5min from end of an exercise to repeating it. 6. This is a bastardization of a Wendler 5/3/1. Add +10 to squat / deadlift per cycle, add +5 to bench / OHP / row.","['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Bodybuilding']",Full Gym,4.0,60.0,120,2024-09-02 09:10:00,2025-06-27 07:01:00 FST7,Fully steach the facia fibers in muscle,"['Beginner', 'Novice']","['Powerlifting', 'Powerbuilding']",Garage Gym,4.0,20.0,170,2024-10-08 12:26:00,2025-06-19 04:41:00 FUERZA DE VOLUNTAD,Ganancias Smaevianas,"['Intermediate', 'Advanced']",['Powerbuilding'],Garage Gym,9.0,120.0,234,2024-07-28 11:38:00,2025-06-18 09:01:00 FULL BODY,muscle building,"['Intermediate', 'Novice', 'Beginner']","['Bodybuilding', 'Powerbuilding']",Full Gym,9.0,60.0,540,2024-12-30 03:06:00,2025-06-18 09:05:00 FULL BODY TBSB,Gain muscles as quickly as possible,"['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,4.0,70.0,200,2024-10-10 09:51:00,2025-06-18 08:18:00 FULLBODY F,FULLBODY F,['Intermediate'],['Bodybuilding'],Full Gym,4.0,70.0,72,2024-08-23 12:39:00,2025-06-18 11:09:00 Faire,"The Powerlifting Program, Squat Bench Focus, 2 heavy 2 Medium 1 Deadlift main and Bench/Squat Tech day Week 1 2 3 4 : 100 105 110 105 +5 = 1 Standard Deviation 3 - 4 Reps = 1 Standard Deviation Squat : SD 10 kgs Bench : SD 05 kgs Deadlift : SD 10 kgs Overhead Press: SD 03 reps/2.5 kgs","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,4.0,80.0,80,2025-02-19 02:44:00,2025-06-18 11:34:00 Fall/Winter 2023 Australia Meso (started on RPapp),"Hypertrophy focused with supersets to save time. Start with 2-3 sets, add sets up to 4 as you progress. Autoregulate sets if you know how. More advanced version will probably use NH style giant sets.","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,70.0,168,2023-09-30 01:33:00,2025-06-18 10:23:00 Farmer Mode,"You need more work capacity. This is the bottom line. No, your 3/4 day powerlifting/bodybuilding/calisthenics split is not going to get you there. Yes, you need to do dedicated conditioning work. No, it doesn’t have to involve wasting away on the treadmill. Farmer Mode is designed to supplement your strength and hypertrophy training with movements that actually make you more capable, athletic, and useful. Skip the treadmill and carry weights for distance, drag sleds for time, and become what evolution intended for you. Be warned that progressing with the barbell and this program at the same time will be difficult if you are in a caloric deficit or otherwise not on top of recovery, but in the long run, increasing your work capacity will pay off not only in the gym but for your health in general. The program introduces full body functional movements slowly, as people are often not used to this level of conditioning and time under tension (5 minute+ carries, for example). Volume is cycled down in week four to make room for additional exercises and to shed accumulated stress. The RPE on all exercises is kept LOW as to minimize interference with regular weight training. As a rule of thumb, if the RPE starts creeping up and you don’t have a deload the next week in your ordinary program, STOP and take a breather before continuing the set. The exercise selection focuses on the foundations of human movement - walking, carrying, throwing. Things that we are supposed to be doing but aren’t in today’s world. Light weights are used to make it harder to stay upright, increase cardiovascular burden, and strengthen movement patterns that are often ignored in normal training. Rucking and sled work make up the main drivers of cardiovascular and muscular conditioning improvement. Weighted carries assist in reinforcing posture and target grip strength, a major indicator for overall health. Throws and lunges round out the program by introducing more full body and unilateral movement. In concert, these exercises with improve physical resiliency in several dimensions without sacrificing too much room for strength gains. Thanks, and enjoy!",['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,100,2024-01-04 06:38:00,2025-06-18 11:55:00 Farnese Hercules Program,"Advanced Upper Lower with an extra arm day. Includes Nucleus Overload for forearms, calves, neck, and abs.","['Beginner', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,60.0,180,2025-03-20 12:59:00,2025-06-18 08:28:00 Faster Leaner Stronger Phase 2,This program was made by Mike Mathews as a lifting program for women to become lean via weight lifting. This is phase 2. Increase weight via progressive overload. 8-10 reps and increase weight once you hit 10 reps.,['Beginner'],['Athletics'],Full Gym,8.0,30.0,112,2024-05-31 08:18:00,2025-06-18 11:07:00 Fat Loss Efficiency: Upper / Lower / Upper (3 Days,"🔥 3-day-per-week fat loss focused program, combining strength, hypertrophy, and time efficiency. ✅ 2 high-quality working sets per lift (progressive overload) ✅ Superset structure for faster workouts and higher intensity ✅ Preserves muscle while cutting fat ✅ Includes upper-lower split with full body balance ✅ Add 2–3 cardio sessions per week (Zone 2 + optional HIIT) Progression Rule: Add reps first, then weight. Stay 1–2 reps from failure (RIR) on most sets. Focus on clean form, steady progress, and recovery. Ideal for busy lifters cutting body fat without sacrificing muscle.","['Advanced', 'Intermediate', 'Novice']","['Athletics', 'Bodybuilding', 'Powerbuilding']",Full Gym,18.0,40.0,198,2025-06-12 09:48:00,2025-06-18 09:20:00 Fat loss hybrid plan,"This is a hybrid plan for Gym and Cardio workouts. It is optimized to loose weight. Weekday 1: Day 1 of program in the gym Weekday 2: HIIT with 5 min Warm up & 6-8 sets of (40 s high tempo (90-95%) + 80 s recovery) on crosstrainer or other cardio Weekday 3: LISS for fatburn 45-60 min @60-70% HFmax. if possible after small breakfast Weekday 4: Day 2 of program in gym Weekday 5: HIIT with 5 min Warm up & 6-8 sets of (40 s high tempo (90-95%) + 80 s recovery) on crosstrainer or other cardio Weekday 6 (optional): LISS for fatburn 45-60 min @60-70% HFmax. if possible after small breakfast Weekday 7: rest day","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,5.0,50.0,60,2025-06-15 12:32:00,2025-06-18 11:16:00 Fawaz rehab program for adductors strain,Rehabilitate the adductor,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Bodyweight Fitness']",Full Gym,6.0,70.0,172,2025-03-24 04:04:00,2025-06-18 11:19:00 "Fazlift's ""Dorian HIT"" 3-Day Version v.2","3 day version of Fazlift's ""Oldschool Dorian HIT"" found here on Boostcamp. Moving abs onto chest and biceps day and placing shoulders and triceps with back. Legs will be left as is. Each set taken to absolute failure. Above description was taken from my original version of Faz' program and placing it into 3 days. Adjusting the split on this version so that I can superset and giant set easier for each day. Chest, abs, biceps / Quads, calves, shoulders / Hamstrings, back, triceps",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,16.0,60.0,370,2025-03-05 08:33:00,2025-06-18 10:13:00 Fbeod,frfrfrfrfr,"['Intermediate', 'Beginner', 'Novice']",['Bodybuilding'],Full Gym,5.0,70.0,205,2025-05-12 04:43:00,2025-06-18 08:47:00 Feather mark 1,Bodybuilding,['Beginner'],"['Bodyweight Fitness', 'Muscle & Sculpting', 'Athletics']",At Home,12.0,60.0,468,2025-04-22 03:20:00,2025-06-18 12:10:00 Feb 2025 - AI weight loss,"Weight loss, heart health, strength gain through linear progression",['Novice'],"['Bodybuilding', 'Powerbuilding']",Garage Gym,8.0,50.0,112,2025-02-24 07:51:00,2025-06-18 11:21:00 Felemban’s airlines,I’m just a retired powerlifter trying to make a program for my friends and support them in their journey,['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness']",Full Gym,8.0,140.0,168,2024-10-19 02:49:00,2025-06-18 09:24:00 Felipe Mejía,Big,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,12.0,20.0,432,2025-05-27 07:42:00,2025-06-18 11:58:00 Female Fat Loss & Strength,Ajfirnfcjjckslrd,"['Advanced', 'Intermediate']",['Powerlifting'],Full Gym,12.0,40.0,288,2024-06-05 09:29:00,2025-06-18 11:48:00 Female: upper/lower split,"Strength training: beginner to novice. No barbell. Female orientated, lower back-friendly",['Novice'],['Powerlifting'],Full Gym,8.0,40.0,200,2024-08-20 04:15:00,2025-06-18 08:49:00 Fight Club Workout,Beginning,"['Beginner', 'Novice', 'Intermediate']",['Athletics'],Dumbbell Only,8.0,30.0,144,2024-10-05 09:23:00,2025-06-18 08:43:00 Fight ya dad this christmas,"Look good, feel shit, rest tomorrow","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,70.0,256,2024-05-25 10:38:00,2025-06-18 10:37:00 Fighter - Tactical Barbell,"The aim is to develop strength, without sacrificing the energy necessary to work on other attributes. This training template is supposed to be used with heavy conditioning work on the side. See Tactical Barbell I and II for further instructions regarding conditioning and ways to customize this program to your needs. Sets can range from 3-5, depending on how much you can handle. (For Deadlifts stay between 1-3 sets) Rest periods should be 2 minutes minimum between sets. Sessions should be run on non-consecutive days. Example: Monday/Thursday. If the percentages feel too difficult, you may use a 90% Training Max. After the 6 weeks, you can either test your new 1RMs, Force Progression or use variations of the main movements.",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding']",Garage Gym,6.0,40.0,36,2024-08-22 10:10:00,2025-06-18 08:19:00 Fighter Template,Mejorar en Kickboxing.,"['Intermediate', 'Novice']","['Bodybuilding', 'Bodyweight Fitness', 'Athletics']",Full Gym,3.0,60.0,24,2024-03-08 03:00:00,2025-06-18 07:56:00 Fighter conjugate method 2 day,The point is use conjugate method for strength training for fighters mainly using body weight movement for accessories,['Intermediate'],"['Powerlifting', 'Powerbuilding']",Garage Gym,4.0,130.0,80,2024-10-24 01:43:00,2025-06-18 10:44:00 Filling out the hoodie,The build strength and size,['Advanced'],['Muscle & Sculpting'],Full Gym,8.0,90.0,240,2025-01-24 05:24:00,2025-06-18 08:34:00 Fins program,strength and size,['Beginner'],['Athletics'],Full Gym,6.0,100.0,186,2024-09-25 09:25:00,2025-06-18 08:26:00 Firefighter final,Firefighting prime physique,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,6.0,60.0,108,2025-06-06 10:43:00,2025-06-23 07:26:00 Firefly,"SD is minimum increase in weights, 2.5/5/10 kgs.",['Intermediate'],['Bodybuilding'],Full Gym,5.0,40.0,20,2024-11-01 01:08:00,2025-06-18 08:45:00 First Conjugate,"This is for people who understand the basics of what the conjugate or Westside training methods are. Without this understanding, you will not get the most out of this workout. It consists of 2 dynamic days and 2 max effort days. For intermediate or advanced lifters. New max on one of Squat, Overhead Press, Bench, or Deadlift every 2 weeks. Start with Wenning Warmup superset with no breaks when not maxing out on one of these. A week consists of 2 max effort and 2 dynamic effort days. On dynamic days use lightweight with bands and/or chains on the main lift and move the weight at maximum velocity. On max days, the main movement can be modified to a similar movement to work on weaknesses or because you don’t have the equipment needed but do not to repeat the same max effort exercise in multiple weeks. Work up to 90-100% on most max effort lifts and then back off to 80% for follow on sets. You will need to add warmup sets as needed. When starting the program it asks for lots of 1RM to help autofill data. It’s okay to enter 0 or rough guesses the first time through the program. On max effort days, you will find these values and be able to fill them in during your workout.","['Beginner', 'Intermediate', 'Novice', 'Advanced']","['Athletics', 'Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting', 'Powerlifting']",Garage Gym,8.0,60.0,172,2023-12-14 11:31:00,2025-06-18 11:04:00 First Program,First Program,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,4.0,90.0,48,2025-04-24 06:41:00,2025-06-18 10:00:00 FisH's PLP,program focused on making you stronger while you build desent amount of muscles,"['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,90.0,304,2024-12-19 04:26:00,2025-06-18 11:53:00 Fit at 40,Muscle and strength gain for new gym goers who started gym in their 40s,"['Intermediate', 'Novice']","['Bodybuilding', 'Bodyweight Fitness', 'Athletics']",Full Gym,12.0,50.0,240,2025-05-23 05:46:00,2025-06-18 07:54:00 Fitness King Powerbuild 101,To gain strength while building aesthetic muscles.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,11.0,160.0,324,2024-06-29 11:43:00,2025-06-20 12:11:00 Foco total pra ficar no shape,Treino intermediário masculino da AllpFit,['Beginner'],['Bodybuilding'],Full Gym,18.0,120.0,396,2025-06-08 04:02:00,2025-06-18 08:59:00 Football Off-Season Programme,Bridge between end of season and pre season!,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Garage Gym,3.0,60.0,81,2024-05-08 09:11:00,2025-06-18 07:56:00 Football training,To increase speed and strength/stability,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,6.0,90.0,138,2024-02-01 04:26:00,2025-06-18 11:07:00 For someone special,Get huge,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,120.0,192,2024-10-01 09:48:00,2025-06-18 12:18:00 ForNM,1,['Intermediate'],"['Powerbuilding', 'Bodyweight Fitness']",Full Gym,4.0,50.0,48,2024-09-22 11:49:00,2025-06-18 12:08:00 Forearm Hypertrophy,"Increase strength, endurance and hypertrophy of forearms, especially for stronger, longer lasting grip.",['Novice'],"['Bodyweight Fitness', 'Powerlifting', 'Bodybuilding']",Garage Gym,8.0,20.0,88,2024-07-11 09:14:00,2025-06-18 08:14:00 "Forearm, Neck, Core & Ab Accessories","Forearm & Neck work to be completed at the end of Upper Body days + Ironclad ab training that hits the three core components of muscular hypertrophy: High Tension, Metabolic Stress, & Muscular Damage - To be completed at the end of Lower Body days.","['Beginner', 'Novice', 'Intermediate']",['Powerbuilding'],Full Gym,16.0,20.0,160,2025-02-11 02:08:00,2025-06-18 11:38:00 Forearms +neck,Designed for intermediate neck + forearm,['Novice'],['Bodybuilding'],Dumbbell Only,16.0,20.0,48,2025-06-12 01:13:00,2025-06-23 04:10:00 Forged in Strongman,"Beginner Strongman program designed to get to a base level of strength and developing events/accessories. Progress weight on each 3 week cycle for accessories Feel free to auto-regulate as needed",['Intermediate'],['Athletics'],Full Gym,12.0,60.0,84,2024-05-16 03:05:00,2025-06-18 09:28:00 Foundation,"Gain strength Get started Build foundation for future growth and strength","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,3.0,50.0,63,2025-02-19 01:59:00,2025-06-18 10:55:00 Foundation phase,beginning phase of other program,['Beginner'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,2.0,90.0,58,2024-12-28 09:45:00,2025-06-18 07:48:00 Foundational Strength,"This program was put together with general strength, joint health, and overall health and fitness in mind. The focus is the main lift of each day, squats, deadlifts, bench, and overhead press. Each day also has a co-lift and accessory lifts. This routine remains described as general strength because it’s written for the general public. Each co-lift and accessory lift can be replaced to address individual needs, with the reps scheme and layout remaining the same. To achieve the best results, the week of training prior to starting the program should be a max week. The breakdown of each week looks as such. 8 week cycle Week 1 65% 4x6 Week 2 65% 4x6 Week 3 75% 4x5 Week 4 75% 4x5 Week 5 85% 3x3 Week 6 85% 3x3 Week 7 90% 3x2 or retest max Week 8 30% Deload Below are examples of dynamic warmups used prior to each lifting day, again, this is general and individual needs will have to be plugged in. Day 1 & 3 Bike (4 mins), ankle rolls, foot helicopter, hip circles, leg swings, dog pees, slap and clap, PVC crossover, wrist circles, calf stretch, hamstring lunge, cossack squats, Band Side Stretch, Shoulder Girdle Band Work Day 2 & 4 Bike (4 mins), trunk twist, toe touches, slap and clap, wrist rotations, PVC crossover, Shoulder Girdle Band Work, Single-arm Crossbody Tricep Extension, Single Arm Dumbbell Press","['Intermediate', 'Novice', 'Advanced']",['Powerbuilding'],Garage Gym,8.0,90.0,263,2024-01-30 04:54:00,2025-06-18 10:46:00 Foundational Strength/Hypertrophy,Build a baseline of overall strength with a bias towards hypertrophy and some direct work for commonly ignored muscle actions/groups to improve joint stability,"['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,192,2024-01-08 11:00:00,2025-06-18 11:37:00 Four Day - MEV Split,This is designed to help all gym goers reduce time and junk volume and get good results by training efficiently.,"['Intermediate', 'Novice']","['Powerbuilding', 'Powerlifting']",Full Gym,10.0,40.0,220,2025-04-09 06:14:00,2025-06-18 08:52:00 "Four divisions, like two divisions","I made it because I couldn't be bothered to think about each exercise routine. A program for both study and exercise. You can do arm exercises freely. A, B, C are not a super set, but you can choose the exercise you want.",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,70.0,100,2025-06-12 01:55:00,2025-06-20 04:28:00 Franclin powerbuilding meso 5,"My 5th meso since using this app This meso is after testing sbd and more hypertrophy focused while still lifting some heavy weights and keeping technique.",['Beginner'],['Athletics'],Full Gym,8.0,80.0,157,2023-12-22 12:55:00,2025-06-18 07:57:00 Frango rápido,Treino rápido para ganho de massa e perca de gordura,['Beginner'],['Bodyweight Fitness'],Full Gym,8.0,50.0,104,2024-10-08 06:03:00,2025-06-18 10:23:00 Frankomans GZLCP modification,combine Frankoman's dumbell only program to start with an olympic lift,"['Beginner', 'Novice', 'Intermediate']",['Athletics'],Garage Gym,10.0,60.0,240,2025-05-28 02:50:00,2025-06-18 09:08:00 Fray home strengthening program,Build strength and explosive power.,['Advanced'],['Bodybuilding'],Garage Gym,4.0,50.0,60,2025-03-30 10:02:00,2025-06-18 10:08:00 Free program,"To get bigger, look better, feel and become stronger","['Novice', 'Intermediate']","['Athletics', 'Bodyweight Fitness', 'Muscle & Sculpting']",Garage Gym,8.0,30.0,184,2024-09-17 01:29:00,2025-06-18 12:24:00 French king,Basic but simple,['Novice'],['Bodybuilding'],Full Gym,12.0,60.0,324,2024-02-24 04:29:00,2025-06-18 11:35:00 From Flap Jacks to Thick Stacks,"Flap Jacks 2 Thick Stacks is a specialized fitness program designed to help individuals build bigger, stronger glutes and well-developed leg muscles. Through a structured combination of resistance training, progressive overload, and targeted lower-body exercises, this program focuses on enhancing lower-body strength, size, and shape. Whether you're looking to grow those glutes, stack on muscle, or simply level up your leg-day game, this program serves up results—thick and strong, just like the name suggests.","['Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Powerbuilding', 'Powerlifting']",Full Gym,10.0,60.0,304,2025-04-21 09:39:00,2025-06-26 01:06:00 "Front squat, arms for strongman",Meant for busy schedule and someone years into squat and deadlift training. Primary focus: Push the front squat weight and legs more generally. Secondary: arm size. Maintenance on other upper body. Minor stuff thrown in for strongman. Progression is mainly weight/intensity focus. Some volume progression but not much.,['Intermediate'],['Powerbuilding'],Garage Gym,8.0,60.0,157,2024-05-27 07:26:00,2025-06-18 08:26:00 Frontline - Push / Pull - Part One,"Hypertrophy full gym program. 4 day a week, utilising a push / pull split. Training 10 to 12 hard working sets each week, with no more than 6 working sets in one workout per muscle group. For progressive overload, look doing double progression, so completing the top range of the reps for each set before you start thinking about add weight. PUSH DAYS - are split up between different pushing muscles, A will get more attention to some muscles example for this routine you will see A has 2 x shoulders and 2 x quads. Push B will have 2 x chest and 2 x triceps. The volume and sets will be higher for the muscle only being trained once in the work out. PULL DAYS - Each session will have 2 x posterior exercises, 1 upper back and 1 lat. One session will have 2 biceps, the other will have 1 bicep and 1 rear delt. Please do 3 x 8 reps on calf raises (straight leg) twice a week when ever you can fit in and please add some ab work too. This program is for 6 weeks, I will release part 2 which will switch up some exercises. At the end of the 6th week, you can run this again changing up some of the exercises, or you can jump onto Part Two.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,144,2025-06-17 09:15:00,2025-06-18 09:14:00 Full Back & Quads,"Get a full inner back and thick quads No more information needed, this plan will supply you with the volume needed to get your inner back the thickest it’s ever been and walking tree trunks for legs. *Low volume training* most movements you’ll only need 2 working sets, I want these done in the most intense manner with the best working weight possible for the rep range. Progress only when rep range is hit 2x with control and same form, add smallest load possible 5-10lbs. Take your time progressing this. Execute full range of motion for every movement don’t cheat yourself and use a 2-3 sec eccentric for most movements. Don’t cheat your working sets! Every rep should be the same from the first to the last 🔑","['Advanced', 'Intermediate']","['Athletics', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,8.0,60.0,224,2024-01-26 10:41:00,2025-06-18 09:33:00 Full Bod Strength 4 Da Hunnies,"Get in the best shape of your life over the course of the next 12 weeks by using the best full body workout routine for women! When it comes to women’s specific weight training, full body workouts make a lot of sense. For one, women seem to have an accelerated recovery rate when compared to their male counterparts. Some of which can be explained by their relative intensity levels, natural muscle distribution, favorable mobility, and hormone profile. All that, and let’s be real for second, women are tougher than men. Reason number two, and as a result of reason number one, the increased training frequency leads to better muscle tone, strength, and leaner physiques. So, if that sounds like something you’re personally interested in keep reading. Outlined below is the best full body workout program for most (healthy) women. Outlined below are 4 full body workouts perfect for women looking to build lean muscle, lose fat, and increase strength. As written, the program can be performed in an every other day fashion where you rotate the workouts each day you go to the gym. Alternatively, you can perform the workouts on Monday, Tuesday, Thursday, and Friday (or in a 2 days on/1 day off fashion). Each workout is broken up into a primary workout. These are the exercises that are necessary to perform on that training day. For your rest periods, you’ll want to rest anywhere between 45-90 seconds. For larger lifts, such as squats, you may want to take the full 90 seconds. After the primary workout on each day is an additional optional workout you can perform immediately after your primary full body workout. These additional workouts isolate the glutes, core, and arms. For your rest periods with these exercises, limit them to 30 seconds. The reason for the two glute isolation workouts is due to the common goal among women to grow their glutes. This is best achieved through training the glutes at least 4 times per week, with two of the glute workouts being isolated-focus with higher repetitions. Any of these additional bonus workouts can be altered in any way that best fits your own individual goals.",['Advanced'],['Bodybuilding'],Full Gym,12.0,70.0,300,2024-09-02 12:19:00,2025-06-18 11:44:00 Full Body,Beginner Full Body program by Jeff Nippard. 2x a week.,"['Beginner', 'Novice']",['Bodyweight Fitness'],Full Gym,12.0,90.0,144,2025-03-02 11:31:00,2025-06-18 10:22:00 Full Body - Glutes Focused,"Full Body Program with Glutes Focus. Inspired in the Glute Lab book by Bret Contreras.",['Intermediate'],['Bodybuilding'],Garage Gym,8.0,60.0,160,2024-02-11 09:48:00,2025-06-25 12:05:00 Full Body 3 Day,Gain Muscle and Work hard. Stay consistent and be better,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,10.0,110,2025-06-03 02:59:00,2025-06-18 10:31:00 Full Body 3 días minimalista,Full body 12 semanas,['Intermediate'],"['Bodybuilding', 'Athletics']",Full Gym,12.0,80.0,444,2024-08-10 12:02:00,2025-06-18 11:06:00 Full Body 3x Week,7,['Novice'],"['Athletics', 'Bodybuilding']",Full Gym,16.0,90.0,497,2025-05-09 04:11:00,2025-06-18 11:38:00 Full Body A and B,Get as much in as possible each workout each week.,"['Intermediate', 'Advanced']",['Powerbuilding'],Garage Gym,4.0,60.0,60,2025-05-25 08:13:00,2025-06-18 07:56:00 Full Body Beginner Bodybuilding Plan,"Beginner's Breakout Plan: Targets Every Muscle Group with Gradual Progression This regimen is tailored to introduce beginners to a bodybuilding-style routine, gradually increasing intensity each week. Maintain manageable weights to achieve 12-16 reps per set. Push close to failure (1-2 reps left) on the final set of each exercise to gauge appropriate weights. Rest adequately between sets, typically 1-2 minutes for most exercises.","['Novice', 'Beginner']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,6.0,50.0,125,2024-02-29 08:56:00,2025-06-18 12:13:00 Full Body Building,Sustainable body building program utilizing full-body training. Volumes allow for recovery and high frequency training. Keep running it. Keep gaining.,['Intermediate'],['Powerbuilding'],Full Gym,12.0,70.0,360,2025-04-23 04:55:00,2025-06-18 09:00:00 Full Body Confidence by Vikki Hill,"Full Body Confidence is her 4 day full body split designed to do just that. Start light, take your time and watch your confidence grow and glow.","['Beginner', 'Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding']",Full Gym,8.0,60.0,200,2025-03-18 02:54:00,2025-06-18 11:42:00 Full Body General Strength and Fitness,Getting me stronger.,"['Novice', 'Intermediate']","['Athletics', 'Olympic Weightlifting', 'Powerbuilding']",Garage Gym,8.0,40.0,152,2025-04-28 02:17:00,2025-06-18 12:00:00 Full Body High Frequency,This is a bodybuilding program. Strength will be progressed with the goal being muscle growth.,"['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,12.0,70.0,360,2024-09-26 11:03:00,2025-06-18 12:06:00 Full Body Intermediate Split,My program,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,100.0,272,2024-10-09 01:31:00,2025-06-18 10:22:00 Full Body Kettlebell and Run Routine,To do a simple kettlebell workout. 1 min rest in between each exercise.,['Beginner'],['Bodybuilding'],Dumbbell Only,1.0,50.0,36,2025-05-17 04:07:00,2025-06-29 04:14:00 Full Body Low Volume,"Full body high frequency but with low volume, maximizing recovery. 3x a week with a day's rest between each workout. Each workout places the focused muscle groups of that particular session earlier in the workout. ""Push"" - chest, triceps, shoulder focused. ""Pull"" - back, biceps focused. ""Hinge"" - deadlift (I like to leave 2 days off after this one)","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Powerlifting', 'Muscle & Sculpting']",Full Gym,12.0,60.0,342,2024-12-24 10:16:00,2025-06-18 10:54:00 Full Body Low Volume (Big Bench Style),Full body but with low volume. Emphasis on dat Bench.,['Novice'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,252,2024-10-25 05:04:00,2025-06-18 08:46:00 Full Body Low Volume 2.0,"Full body high frequency but with low volume, maximizing recovery. 3x a week with a day's rest between each workout. I've found taking a M-W-F approach with weekends off to work best but do whatever. Workouts composed of an A and B workout, each workout prioritizing different parts of the body by putting those lifts earlier in the workout.",['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,262,2025-01-11 12:57:00,2025-06-18 11:04:00 Full Body Of Doom,Full body focused on progressive overload to get massive,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,80.0,672,2024-11-18 08:17:00,2025-06-18 12:22:00 Full Body Routine,"2 training day that target full body and let you slot in circuit training for cutting. It can be cardio or abs or arms day. depends on your priority. Day 1 will be heavy days focus on the strength. Try not to train to beyond failure and keep one reps in the tank. Day 2 will focus on the hypertrophy/ bodybuilding style of training with higher volume. choose dumbbell or machine based exercise and goes all out to failure bodybuilding style leave no reps in tank. Feel free to modify the exercise movement with the movement you like.",['Intermediate'],"['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,12.0,70.0,204,2024-11-23 03:15:00,2025-06-18 10:10:00 Full Body Strength Building Program,My Program,"['Intermediate', 'Advanced']","['Bodybuilding', 'Bodyweight Fitness']",Full Gym,12.0,120.0,722,2024-09-27 07:46:00,2025-06-18 09:25:00 Full Body Warm Up,"In-depth and well-rounded flow to ensure the full body is properly warmed up. It starts from the thoracic area, progresses to the lower body, and finishes with the upper body. Note: Most exercises are labeled 1-2 minutes. You don't necessarily have to go the full time; you are mainly working to feel the warming-up effects. Emphasize the movements that will help you the most. In other words, if you have notoriously tight hips (such as myself), spend more time on the lower body section as opposed to the upper body section. Meant to be done as a flow from one stretch to the next and shouldn't take longer than 15-20 minutes.","['Intermediate', 'Novice']","['Bodybuilding', 'Athletics', 'Muscle & Sculpting']",At Home,6.0,20.0,756,2025-03-09 04:54:00,2025-06-29 12:46:00 Full Body Workout,"10 exercises for a daily full body workout, plus and optional cardio exercise that could be performed in the weekends","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,16.0,70.0,512,2025-03-16 12:37:00,2025-06-18 09:22:00 Full Body at Home,"Unleash your potential with the **Full Body at Home** program, a comprehensive 8-week journey designed to sculpt and strengthen your entire body using just dumbbells. With 24 sessions spread across the weeks, each workout lasts approximately 50 minutes, combining bodyweight exercises and dumbbell movements to build muscle and enhance endurance. Tailored for all fitness levels, this program emphasizes bodybuilding and muscle sculpting, making it perfect for novices and intermediates alike. Get ready to transform your physique and elevate your fitness game from the comfort of your home!",['Beginner'],['Bodyweight Fitness'],Dumbbell Only,8.0,50.0,184,2025-06-23 02:46:00,2025-06-25 04:40:00 Full Body of @Rarofitness,"Hypertrophy, Real Science Based Lifting and not Stretch or outcome based lifting CAUTION: USING THIS PROGRAM PUT YOU ON THE HYPERTROPHY PILL, TAKE AT YOUR OWN RISK",['Advanced'],['Bodybuilding'],Full Gym,2.0,120.0,126,2025-06-14 05:49:00,2025-06-18 11:46:00 Full body,Introduktion til styrketræning,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,10.0,90.0,170,2025-03-10 12:37:00,2025-06-18 11:57:00 Full body ( Adjustable ) Dumbbells Hypertrophy,"This is a 3-day per week hypertrophy program for all levels of lifter. Each workout targets the whole body. The program is set up in a way that slightly favors your arms and shoulders, though the back, chest, and legs also are worked plenty in each session. This program is best for people with access to a set of adjustable dumbbells or hotel gyms, which often have limited equipment. The program should be run 3 days per week with at least one day of rest in between. If you want to increase volume, just perform the next workout every other day, which will result in a 3.5 day per week average. This program can be run indefinitely, but make sure to deload once in a while if you feel worn out or are stuck in your progression. It's recommended to perform myo-rep sets on all the isolation exercises (Incline curls, overhead extensions, skull crushers, lateral raises, reverse flyes). This will add stimulus and promote more growth in your arms and shoulders. You can google what myo-rep sets are, but in short, it means this: Perform your first set like normal, striving to come close to failure. Then, on the rest of the sets, after failure, you will rest for just a couple of seconds and then resume the set until you reach the number you reached on your first set. This results in coming to or close to failure more than just three times, and will really contribute to growth. Here's an example: Incline curls: Set 1: 11 reps Set 2: 9 reps, rest a few seconds, then 2 more reps Set 3: 8 reps, rest a few seconds, 2 more reps, rest a few seconds, 1 more rep In this example, your biceps would reach muscular failure around six times instead of just three. Good stuff! Don't do myo-reps on the more strenuous compound movements like chinups, squats, RDLs or the bench pressing movements as this will be extremely fatiguing and could potentially lead to injury. Enjoy the program!","['Novice', 'Intermediate']",['Powerbuilding'],Dumbbell Only,5.0,60.0,80,2025-01-08 01:31:00,2025-06-18 11:35:00 Full body 4x Train.,"Train full Body, 1 Exercise per muscle group. High freq.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,16.0,90.0,512,2025-04-20 03:56:00,2025-06-18 09:30:00 "Full body 5 times a week-obliterator Garage gym","Staying fit and healthy is crucial for overall well-being. Regular exercise not only helps in maintaining a healthy weight but also improves cardiovascular health, boosts energy levels and enhances mood. However, with our busy schedules and hectic lifestyles, it can be challenging to find the time to hit the gym or go for a run. This is where a full body workout comes in handy.A full body workout is a type of exercise routine that targets all the major muscle groups in the body. It is a highly efficient and time-saving way to get a complete workout in a short amount of time. Unlike isolated exercises that focus on specific muscle groups, a full body workout engages all the muscles, providing a more balanced and effective workout","['Intermediate', 'Advanced']","['Powerlifting', 'Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Garage Gym,4.0,60.0,177,2024-02-11 10:37:00,2025-06-27 05:36:00 Full body Powerbuilding - 4 Days/week,"A full body power building program for Novice and Intermediate lifters with 80% for volume coming from hypertrophy driven exercises and rest 20% coming from singles, doubles and triples. 6 Week multi linear periodization block with 3 week microcycles is designed to carry forward till late intermediate level strength with minimal changes.",['Novice'],['Bodybuilding'],Full Gym,6.0,120.0,252,2024-09-12 06:33:00,2025-06-18 10:14:00 Full body Powerbuilding- 5 days/week,"A full body power building program for Novice and Intermediate lifters with 80% for volume coming from hypertrophy driven exercises and rest 20% coming from singles, doubles and triples. 6 Week multi linear periodization block with 3 week microcycles is designed to carry forward till late intermediate level strength with minimal changes.","['Beginner', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,6.0,120.0,258,2024-07-23 05:06:00,2025-06-18 08:25:00 Full body a/b,Newbie gains,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Garage Gym,2.0,70.0,26,2024-06-13 11:09:00,2025-06-18 10:51:00 Full body db 3 x per week (1),Na,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Dumbbell Only,5.0,40.0,60,2025-04-30 03:46:00,2025-06-18 10:12:00 Full body low volumes,"Hypertrophy while having a busy schedule and or mixing it up with running, boxing, etc.","['Intermediate', 'Novice']","['Bodybuilding', 'Athletics']",Full Gym,12.0,60.0,252,2024-05-30 02:58:00,2025-06-18 07:55:00 Full body strength,"Each day 3 lower body exercises, superset of back and chest, triset of shoulders, arms and core","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,18.0,40.0,654,2025-06-16 08:01:00,2025-06-18 12:14:00 Full body strength building program,Full body strength gain,"['Novice', 'Beginner']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,100.0,948,2024-05-07 05:06:00,2025-06-18 10:39:00 Full kropps program,Her kan du trene fullkropp 3 ganger i uken.,['Intermediate'],['Muscle & Sculpting'],Full Gym,4.0,50.0,96,2024-01-18 10:01:00,2025-06-18 08:57:00 Full-Body-Workout,Ganzkörper Training mit Fokus auf dem Unterkörper.,"['Intermediate', 'Novice', 'Advanced']",['Bodybuilding'],Full Gym,16.0,120.0,320,2024-10-13 11:52:00,2025-06-18 11:12:00 "Fullbody (Heavy, Light, Medium)","Hyperthrophie for older guys ... This is my interpretation of a Fullbody Heavy, Light, Medium ... The idea is, to spreat the volume over 3 days and to concentrate the art of stimulus on 1 day ... So the strenght trigger is on the heavy day, and so on. I use mostly machines, because there're more joint friendly. The reps are goals ... So, if you can do 8 reps on the last set, then increase the weight. The waves will last 3 weeks ... Then try to add another exercise for back and legs on the heavy or medium day ...",['Novice'],['Bodybuilding'],Full Gym,12.0,60.0,228,2024-03-23 09:17:00,2025-06-18 09:02:00 Fullbody Saga Special,"Det här programmet kommer säkerstella att du gör riktiga gains och samtidigt blir starkare. Det är uppdelat i ett A och B format vilket betyder att du kör A två gånger i veckan och B en gång. ----------------------------------------------------- Saker att ta med! - Vattenflaska - Hörlurar - Mobil - Energidrycka (optional) - Gym skor ----------------------------------------------------- Saker att komma ihåg och lite coach notes. Det är viktigt att du varje vecka försöker bli starkare så vi kommer använda något som heter Double Progression. Det innebär att varje vecka ska du antingen öka i vikt eller reps. Ungefär såhär: Vecka 1. Så tar du 12 reps på x Kg. Nästa vecka ska du öka i vikt så att du tar 6-8 stycken reps, sen kör du den vikten tills du kan göra 12 reps. Sen repeat. Exempel. Sets: 1, 10 reps 2, 9 reps 3, 8 reps nästa vecka sikta på: 1, 11 reps 2, 8-9 3, 8 ------------------------------------------------------ Kör du till failure också! Du behöver inte köra på failure på varje set men försök att träna så hårt som möjligt. Få i dig nog med protein och kalorier för att verkligen få full effekt av programmet. ------------------------------------------------------ Love you- Vile","['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,12.0,70.0,252,2025-01-18 06:17:00,2025-06-18 09:59:00 Fullbody every other Day,Hypertrophy and Optimal Training for me,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,396,2025-06-05 10:50:00,2025-06-18 11:28:00 Fullbody home gym,Great results working out only 3 days a week,['Beginner'],['Athletics'],Garage Gym,12.0,60.0,246,2024-09-16 09:05:00,2025-06-18 08:36:00 Fullbody workout,Intermediate training program,"['Intermediate', 'Beginner', 'Novice']",['Bodybuilding'],Full Gym,12.0,10.0,324,2024-12-26 05:38:00,2025-06-18 10:39:00 Fun and Buff,"Personalized program for me with the aim for: -Fun workouts -Building muscle -Deadlift strength without specializing too much -Dip strength (optional)","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,6.0,100.0,156,2024-01-05 09:43:00,2025-06-18 08:17:00 Functional Strength & Endurance,"🎯 Primary Goal: Build real-world strength, muscular size, and high-level endurance — all while improving athletic movement and core control. This program is about becoming strong, powerful, and capable, not just looking good","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,6.0,70.0,162,2025-04-21 06:13:00,2025-06-26 05:26:00 Functional Strength Training,Functional 101,['Beginner'],['Muscle & Sculpting'],Garage Gym,12.0,50.0,145,2024-05-24 07:18:00,2025-06-18 08:33:00 Functional Training Program,"To increase strength, functionality, mobility and cardiovascular endurance, ensuring a fitter and stronger version of you suited for real world applications and scenarios.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,10.0,60.0,270,2024-07-31 07:13:00,2025-06-18 11:01:00 Functional training made simple,Gain strength that is usable,['Intermediate'],['Powerlifting'],Garage Gym,1.0,30.0,18,2025-03-06 04:53:00,2025-06-18 10:07:00 Fundamental Body Part Program,Gaining Strenght while building muscle and hypertrophy,"['Beginner', 'Novice', 'Intermediate']","['Powerbuilding', 'Muscle & Sculpting', 'Powerlifting']",Full Gym,8.0,90.0,232,2025-01-30 01:28:00,2025-06-18 11:52:00 Future Trunks Bodybuilding program,9 week fullbody hypertrophy block,"['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting']",Full Gym,9.0,90.0,216,2025-01-03 05:17:00,2025-06-26 10:18:00 Future Trunks Upper Lower Special,"This is an upper lower program for a novice who has already some base knowledge of the gym and looking for a low-moderate volume program that is efficient for the busy individual and workouts can be completed in 45-60 minutes. Starting week 7 the volume ramps up and so does the intensity. If the volume is too much please repeat weeks 1-6.","['Advanced', 'Intermediate']","['Athletics', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,270,2023-12-30 04:07:00,2025-06-29 04:13:00 G,G,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Athletics', 'Bodyweight Fitness', 'Bodybuilding', 'Olympic Weightlifting', 'Powerbuilding', 'Powerlifting']",At Home,16.0,90.0,2304,2025-01-23 07:20:00,2025-06-18 07:59:00 GAINZ,THIS IS A VERY SIMPLE MUSCLE GAINING PROGRAM AND ALSO STRENGHT,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,60.0,25,2024-12-15 05:09:00,2025-06-18 11:29:00 GARAGE GYM POWERBUILDING,"To work on building strength in the squat, bench, deadlift, and the overhead press and packing on muscle like a bodybuilder. Each week the intensity on the main movements goes up and at the end of the cycle, there is a testing day. Simple program that has no fluff in it. Modify movements if you need to",['Advanced'],"['Bodybuilding', 'Powerlifting', 'Athletics', 'Olympic Weightlifting', 'Muscle & Sculpting']",Garage Gym,18.0,50.0,411,2025-04-26 11:19:00,2025-06-26 10:33:00 GBA,Glute focused,"['Beginner', 'Novice']",['Muscle & Sculpting'],Garage Gym,10.0,50.0,260,2025-04-22 06:05:00,2025-06-18 12:07:00 GET BIG,"Bodybuilding program with some emphasis on weighted calisthenics. The program has a heavier arm focus than the torso, so it is well suited to anyone with a torso dominant physique they’re looking to correct. Follows an upper/lower split with 4x a week frequency. Uses antagonist supersets to save time and increase work capacity. Each movement pattern will be trained using a main lift and a secondary lift, followed by various isolation lifts. For example, the horizontal press uses the bench press as the main lift and the Larsen press for the secondary. Progression will depend on the priority of the lift. For main lifts, use dynamic double progression, where weight jumps are done each set on an exercise depending on the performance on that set in the prior training session. An example using the bench press with a target rep range of 4-8 reps: - week 1 performance - set 1: 100kg x 8 - set 2: 100kg x 6 - set 3: 100kg x 6 - week 2 weight based on week 1 performance - set 1: 102.5kg - set 2: 100kg - set 3: 100kg In the above example, you would increase the weight on sets 2 and 3 in the session following the one where you achieve the full 8 reps on each respective set. For secondary lifts, use standard double progression, where you achieve the top end of the target rep range on each set before a weight jump. For tertiary and isolation lifts, use evolving rep ranges, where instead of having to get the top end of the rep range for each set, you only need to on the first set, then get ‘close enough’ on the subsequent sets before progressing weight. An example using the barbell curl with a target rep range of 6-10 reps: - week 1 performance - set 1: 40kg x 10 - set 2: 40kg x 9 - set 3: 40kg x 8 This performance justifies a weight jump in the following session, as you achieved the top end of the rep range on the first set, with each following set being close. This allows for faster progression than standard double progression but maintains its simplicity, which will be useful for breaking plateaus on these smaller lifts which can be stubborn in terms of weight progression. Get big.",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,16.0,100.0,384,2025-03-08 08:28:00,2025-06-18 08:37:00 GOAT Powerlifting,"This program is builded for intermediate powerlifters who are Off season and want to focus on building muscles with maintaining their strength in SBD lifts. This program is based on 12 weeks mesocycle (4days/week) and includes competition exercises, special development exercises SDE, special preparatory exercises SPE and general preparatory exercises GPE. This program also includes deload week at the end of each microcycle if needed.",['Advanced'],['Bodybuilding'],Full Gym,12.0,90.0,240,2024-03-28 08:14:00,2025-06-18 07:51:00 GOGOGOGOGOGOGO,Testing to see if this works for me,['Intermediate'],['Powerbuilding'],Full Gym,8.0,20.0,160,2025-05-01 02:29:00,2025-06-18 08:08:00 GOLDEN ERA HIT WORKOUT,Build Muscle And Gain Strength with only 3 short workouts per week,['Beginner'],['Athletics'],Full Gym,12.0,30.0,204,2024-08-05 11:40:00,2025-06-18 08:47:00 GOT JUICE?,"-Gain size and strength -Neglect Calves - Watch Old School Bodybuilding motivation videos Rest between days 4&5 and rest between 5&1","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,50.0,200,2024-01-05 11:37:00,2025-06-18 12:16:00 GPP,"Intended to precede a deload week. Follow deload week with strength block or sports season. Intended to maintain strength and work capacity in condensed workouts. Intended to increase aerobic capacity.","['Beginner', 'Novice', 'Intermediate']",['Powerbuilding'],Full Gym,6.0,80.0,141,2024-08-04 09:08:00,2025-06-24 06:50:00 GRAGAS BUILD,Powerbuilding to look like Gragas,"['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,17.0,120.0,383,2025-05-04 05:50:00,2025-06-18 08:38:00 GRIZZLY GAINS,"This program is meant to get you jacked in the first two waves and then hone that strength to become as strong as a bear🐻 Progress 5lbs or 1% each week to main lifts (depending on strength level) Wave 1- 70% Wave 2-75% Wave 3-85% Main lifts progressed: SBD and OHP",['Advanced'],"['Powerlifting', 'Bodyweight Fitness']",Garage Gym,9.0,70.0,121,2024-05-25 08:03:00,2025-06-18 11:58:00 GRØJ-GAINZ,"Do you have a home gym with limited equipment? Do you want door frames to be terrified of your arrival? Do you want to incorporate Powerlifting, Bodybuilding, and calisthenics into your routine? This program is for you if you answered yes to all of those.","['Novice', 'Intermediate']",['Powerbuilding'],Garage Gym,12.0,40.0,312,2025-06-09 10:12:00,2025-06-18 11:09:00 GUTS v2,.,"['Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,70.0,168,2024-08-11 09:55:00,2025-06-18 12:24:00 GZCL,"1. T1: Main Movement, 85-100% of Goal Weight, 10-15 total reps, this is a single exercise. 2. T2: Primary Assistance, 65-85% of Goal Weight, 20-30 total reps. One to two different exercises. 3. T3: Secondary Assistance, 65% or less of Goal Weight, 30+ total reps. One to three different exercises. For more back and bicep exercises superset opposing movement with T2/T3. I.E. Barbell rows with decline bench and bicep curls with tricep extensions",['Beginner'],['Bodyweight Fitness'],Dumbbell Only,4.0,90.0,64,2025-02-04 10:22:00,2025-06-18 11:59:00 GZCL General Gainz,"GZCL General Gainz Template. Based on the gzcl post by Cody Lefever Intro: https://www.reddit.com/r/gzcl/s/HoHUYrNzbG Expanded: https://swoleateveryheight.blogspot.com/2019/10/200-days.html?m=1","['Beginner', 'Novice']","['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,8.0,60.0,192,2023-12-27 05:29:00,2025-06-30 06:34:00 GZCL SULLY,To create a workout within the framework of GZCL. The 5th week will be a de-load. Belt squats will use a barbell and squat rack as explained in The Strength Classroom’s youtube channel.,['Advanced'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Olympic Weightlifting']",Garage Gym,4.0,60.0,70,2024-01-22 09:21:00,2025-06-18 09:01:00 GZCL VDIP,"Volume Dependent Intensity Programming is Cody Lefever's training principle founded on reaching high effort in each set rather than having sets that are too easy and sets that are too hard. This is an ideal program for offseason, efficient training that is based on basic GZCL principles. The concept is to do Max Rep Sets with a given weight and taking note how many reps are completed in a total of 3 sets. The number of reps determine the volume progression. For T1: 15+ reps = add 10 lbs 10-14 reps = add 5 lbs For T2: 30+ reps = add 10 lbs 25-30 reps = add 5lbs 20-24 reps = same weight For T3: Progress same as hypertrophy exercises For more info: http://swoleateveryheight.blogspot.com/2016/11/volume-dependent-intensity-progression.html?m=1","['Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,12.0,60.0,264,2024-01-19 10:19:00,2025-06-18 08:37:00 GZCL adjusted,"Strength training program loosely based on GZCL with some specific accessories. Novice - Intermediate",['Beginner'],['Powerbuilding'],Full Gym,12.0,60.0,135,2024-06-14 06:29:00,2025-06-29 08:14:00 GZCL chatGPT,Basic GZCL program with the help of chatGPT for the accessories and %,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,80.0,240,2024-01-12 12:28:00,2025-06-18 12:04:00 GZCLP Mod1-Self,Test program to see if this method works on other exercises,['Intermediate'],['Powerbuilding'],Full Gym,8.0,80.0,96,2024-04-26 03:44:00,2025-06-18 12:13:00 Gaben,Gains,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,180,2024-09-16 04:08:00,2025-06-18 12:27:00 Gabe’s Work.,This program utilizes linear periodization to increase size and strength over four weeks. Designed to be run consecutively with deloads in between as needed.,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,4.0,80.0,104,2024-01-14 08:48:00,2025-06-18 11:41:00 Gains Dreamer,GAINS BRO! A general hypertrophy program,"['Intermediate', 'Novice', 'Beginner', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,408,2025-06-13 06:17:00,2025-06-18 11:58:00 Gains R Us,I wanted to try a workout that uses more supersets so I thought this would be a fun change.,"['Advanced', 'Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,144,2024-09-29 08:24:00,2025-06-18 11:29:00 Gains for 2024,Get Jacked,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodyweight Fitness', 'Athletics']",Garage Gym,12.0,120.0,408,2024-01-05 02:36:00,2025-06-18 08:13:00 Garage Built 1.0,"The Garage Built Program is designed to maximize strength, muscle growth, and body recomposition using an efficient, no-nonsense approach with minimal equipment. It focuses on progressive overload, key compound lifts, and targeted hypertrophy work to transition from skinny fat to strong and lean while developing a powerful, well-balanced physique. Core Objectives:    •   Build strength efficiently through 5x5 compound lifts (bench, squat, deadlift, overhead press)    •   Increase muscle size with a focus on shoulders, arms, and chest    •   Improve body composition by adding lean muscle while minimizing fat gain    •   Train effectively with limited equipment using a garage gym setup    •   Enhance functional strength and durability with neck work and Farmers Carries This program is for those who want to get stronger, build muscle, and transform their physique without unnecessary complexity. Run it for 12-16 weeks, track progress, and adjust as needed.",['Novice'],"['Bodybuilding', 'Powerbuilding']",Garage Gym,12.0,50.0,410,2025-03-16 04:15:00,2025-06-18 10:59:00 "Garage Gym - Dumbbell, Barbell, Bands","All you need is a rack, adjustable bench, barbell, resistance bands, and dumbbells (EZ Bar optional). There are band exercises for knee health, and a monthly PT test.","['Intermediate', 'Advanced']",['Muscle & Sculpting'],Garage Gym,4.0,60.0,149,2024-03-12 03:44:00,2025-06-27 02:47:00 Garage Strength & Hypertrophy,"This program is made for beginner to intermediate lifters to progressively gain strength as well as muscle size. Using a double progression with a low to medium-high rep range, weight can be increased on each exercise while doing enough volume to stimulate hypertrophy. The program is also made in mind for the average garage lifter with a barbell and dumbbells doing an Upper/Lower split. Though, if some equipment is unavailable, there will be alternative exercises to use instead","['Novice', 'Beginner', 'Intermediate']",['Muscle & Sculpting'],Garage Gym,6.0,50.0,144,2025-05-01 04:03:00,2025-06-18 08:45:00 Garou OPM,To attain the aesthetic physique of Garou,['Intermediate'],['Athletics'],Full Gym,12.0,90.0,180,2024-08-07 02:00:00,2025-06-18 10:59:00 Garou Physique Speedrun,"Emphasis on Shoulders Lats and Chest Arms still get a lot of volume tho so don’t worry Can optionally add in forearm training on day 4 with 3-4 sets of wrist curls,reverse wrist curls, and reverse ez bar curls with a thumbless grip. DISCAIMER:You will never look exactly like Garou but it doesn’t hurt to try Do and double linear progression for progressive overload, this means when you reach the end of the rep range or past it you add weight and if your at the beginning of the rep range try to do more reps the next workout. And results don’t happen over weeks, they happen over months and years, remember to train to failure or 1-2 reps before and bulk to put on muscle if you a reasonable body fat percentage, so when you cut you can look like Garou more than before.","['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Muscle & Sculpting']",Full Gym,6.0,70.0,240,2024-06-30 05:09:00,2025-06-30 12:45:00 Gaspesian Powerhouse (GZCL),"💪 Training Overview (Its Monday/wednesday/friday) (A/B/C + D/A/B + C/D/A etc) This program follows a balanced, four-day structure focused on strength, hypertrophy, and movement variation. Each day is built around a Tier 1 (T1) primary lift for maximal strength development, a Tier 2 (T2) variation or secondary compound lift for volume and technical reinforcement, and a series of accessories targeting hypertrophy and joint health. T1 — Main Strength Movement (heavy, lower rep, progression-based) T2 — Variation / Secondary Movement (moderate volume, technique focus) Accessories — Targeted muscle growth, weak point addressing, and joint balance. This setup is designed to: Prioritize progressive overload on the big lifts. Improve muscle symmetry and structural integrity. Allow enough recovery between similar movement patterns. Support both performance and aesthetics. Week T1 % (I've already loaded real % on the app) Week 1 : 1 x 1 @90% / 3 x 3 @77.5% / 1 x 3+ @77.5% Week 2 : 1 x 1 @92.5% / 3 x 3 @82.5% / 1 x 3+ @82.5% Week 3 : 1 x 1 @95 / 3 x 2 @87.5% / 1 x 2+ @87.5% Week 4: 1 x 1 @97.5% / 3 x 1 @95 Week 5: 1 x 1+ @100% / 1 x AMRAP @85% Week 6: 40% x 5 / 50% x 5 / 60% x 5 Note : Use 90% of 1RM  For Max Rep and AMRAP sets, leave 1-2 reps in the tank.  If you’re feeling run down:  Leave 2-3 reps in the tank for the rest of the week  Deload volume by decreasing all T3 work by one set for rest of week  Eat 250-500 calories more for the next two days and try to get 30-60 minutes more sleep each night that week for improved recovery  Progressing Training Max  1-2 reps at 100% of TM: Do not add weight.  3-4 reps at 100% of TM: Add 5 lb./2.5kg to TM for next cycle.  5-6 reps at 100% of TM: Add 10 lb./4.5kg to TM for next cycle.  7+ reps at 100% of TM: Add 15 lb./7kg to TM for next cycle. WEEK T2 : T2 Progression Plan : 7x3  Week 1: 60%  Week 2: 62.5%  Week 3: 65%  Week 4: 67.5%  Week 5 : 70%  Week 6 : Deload  T2 percentages are based on your main lift & bands tension included (T1)","['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Athletics']",Garage Gym,6.0,60.0,138,2025-04-14 03:30:00,2025-06-18 08:34:00 Gatotkaca build for beginner,"Program ini dibuat untuk para pemula agar bisa meningkatkan teknik angkatan dan juga meningkatkan massa otot. Dengan melakukan 6 gerakan dasar seperti squat, bench press, deadlift, overhead press, vertikal pull dan horizontal pull.","['Novice', 'Intermediate', 'Beginner']","['Bodybuilding', 'Powerlifting', 'Bodyweight Fitness', 'Powerbuilding']",Full Gym,8.0,90.0,120,2024-12-08 11:07:00,2025-06-18 08:24:00 Gemini Workout,I prompted Gemini to create a program for me to get in shape. Here's what came out of it!,"['Intermediate', 'Novice']","['Muscle & Sculpting', 'Athletics']",Garage Gym,12.0,40.0,195,2024-05-12 01:46:00,2025-06-18 08:17:00 General Gainz Body Building - Home Gym Edition,"This Programm is a partially auto regulated body building program. Each of the first sets of the main movements should be performed to or close to failure. For the following sets. Aim for 3/4 of the reps from your first set with the same weight. The number of sets is variable: if you are best up/ not feeling well, go for 2 sets,if you feel good try to go for 4 sets or push even more sets if you feel amazing",['Advanced'],"['Bodybuilding', 'Powerbuilding']",Dumbbell Only,8.0,60.0,304,2025-06-21 06:12:00,2025-06-25 04:41:00 Generally Strong,Generally Strong template based on Cody Lefever's General Gainz framework. 6 week cycle. Slight variations. Read General Gainz to understand the 4 actions.,['Novice'],['Bodybuilding'],Full Gym,6.0,60.0,144,2024-01-01 06:32:00,2025-06-18 10:56:00 "Gene’s PHUL","Building Muscle and Strenght Modified the Number of Sets & 1-2 Excercises for abs. I find the PHUL to have to many Sets too fast so i modified it so you have more time to adapt.","['Intermediate', 'Novice', 'Beginner']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,336,2024-07-14 12:29:00,2025-06-18 11:15:00 Gen’s Road to Fitness,☻,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Dumbbell Only,5.0,40.0,52,2025-06-13 01:05:00,2025-06-18 07:49:00 Gerard’s strength training routine,Mid hi,"['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,60.0,204,2024-09-23 01:52:00,2025-06-18 12:24:00 German volume training???,GVT program to build muscle and strength,"['Novice', 'Intermediate']","['Bodyweight Fitness', 'Bodybuilding']",Garage Gym,6.0,90.0,96,2025-02-13 07:07:00,2025-06-18 11:19:00 Get Ready for MMA,"**Get Ready for MMA** is an 8-week program designed to elevate your fitness and prepare you for the demands of mixed martial arts. With 40 training sessions, you'll engage in a mix of strength training and conditioning, focusing on key muscle groups essential for performance. Each workout lasts approximately 80 minutes and incorporates a variety of exercises, from incline bench presses to dead hangs, ensuring a balanced approach to building strength and endurance. Perfect for intermediate lifters looking to enhance their athleticism and physique, this program will challenge you every step of the way!","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,80.0,288,2025-06-18 07:50:00,2025-06-18 11:39:00 Get Started in the Gym,To get used to a simple program whilst starting the gym.,"['Novice', 'Intermediate', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,40.0,102,2024-08-08 07:37:00,2025-06-18 07:48:00 Get Yolked 2.0,"The purpose of this program is to maintain good technique and form. To reduce the probability of injury, maximize results, and most importantly, get yolked. Note: this program is built for 30-45 year olds, reducing weight while maximizing muscle hypertrophy, minimizing injury, and providing optimal recovery time between weeks. Adjust accordingly.",['Novice'],['Muscle & Sculpting'],Full Gym,6.0,50.0,99,2025-01-05 12:30:00,2025-06-18 08:03:00 Get fit for summer,Get in shape to look good in the summer,['Intermediate'],"['Athletics', 'Muscle & Sculpting', 'Bodybuilding']",Garage Gym,7.0,60.0,425,2024-10-15 02:13:00,2025-06-18 08:50:00 Get fit for vacation,Build strength and work on hypertrophy. Run while in a slight calorie deficit,"['Beginner', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,312,2025-01-02 04:15:00,2025-06-18 12:18:00 Get jacked mason,To get jackkkked,['Intermediate'],['Bodybuilding'],Full Gym,8.0,90.0,200,2025-05-03 02:20:00,2025-06-21 11:17:00 Get shredded,"Use this workout plan to get shredded. Each workout will take between 60-70 mins to complete.","['Intermediate', 'Novice']","['Muscle & Sculpting', 'Bodyweight Fitness', 'Powerbuilding']",Full Gym,6.0,60.0,210,2024-03-21 10:37:00,2025-06-18 10:29:00 Get your GF in the Gym (Girl Fitness Program),Full-body workout mostly for women. Beginner-friendly. Originally designed by Natural Hypertrophy. Props to him.,"['Intermediate', 'Advanced']","['Powerbuilding', 'Olympic Weightlifting', 'Bodybuilding']",Full Gym,4.0,90.0,68,2025-05-17 01:53:00,2025-06-18 08:26:00 Getting back in there,X,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,5.0,70.0,105,2025-05-26 07:11:00,2025-06-18 10:05:00 Giga program,Get giga,"['Beginner', 'Novice', 'Intermediate']","['Powerbuilding', 'Muscle & Sculpting', 'Bodybuilding', 'Powerlifting']",Full Gym,12.0,60.0,252,2024-05-01 03:15:00,2025-06-18 12:12:00 GigaChad simple BodyBuilding,"GROW GROW GROW GROW Important notes before starting the workout: • keep the rep range and do not change it unless you got joint pain, simple cant target the target muscle • in general try to keep a 2 min rest pause between sets, go up to 5 minutes when you notice your breath is still not recovered or the muscle is still shaking • Do not change the volume, you wont be able to recover if you keep the RIR like it is in the program",['Intermediate'],['Muscle & Sculpting'],Full Gym,8.0,70.0,208,2025-01-15 06:17:00,2025-06-18 08:49:00 Gillingham 12 week bench,Build 1 rm on bench at a 2x a week bench frequency,['Intermediate'],['Bodybuilding'],Garage Gym,12.0,40.0,25,2024-06-15 05:28:00,2025-06-18 11:15:00 Girl Gym Body,It's for people who want to have the body of their dreams.,['Beginner'],['Bodyweight Fitness'],Garage Gym,4.0,30.0,52,2025-02-03 04:16:00,2025-06-18 10:23:00 Girl power. Full body workout 3 days a week,"This training program is designed to target all major muscle groups over three sessions per week, focusing on both strength and muscle development. By using dumbbells, it allows for flexibility to train at home or the gym, with minimal equipment. The program includes: • Upper Push Day: Focuses on shoulders, chest, and triceps, building upper body strength and pushing power. • Lower Body Day: Strengthens the legs and glutes, improving lower body strength, stability, and mobility. • Upper Pull Day: Targets the back and biceps, enhancing pulling strength, posture, and upper body balance. With controlled sets and reps, this program helps improve muscle definition, functional strength, and overall fitness, while keeping the workouts varied and effective.",['Novice'],['Bodybuilding'],Dumbbell Only,4.0,40.0,65,2025-01-03 06:38:00,2025-06-18 11:10:00 Girlfriend Gym Era,"To Achieve 1 Push-up, build bigger glutes (aesthetics ofc), feel stronger and healthier !",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,5.0,60.0,65,2024-12-15 11:31:00,2025-06-18 09:15:00 Give your shoulders a break,"Hypertrophy program for athletes suffering from shoulder injury, that do not include any shoulder or chest specific movements, while also avoiding exercises that would place arms at 90 degree or higher in relation to the torso. Notes: - Warm-up and Stretching: Always begin with a warm-up and dynamic stretches. - Progression: Gradually increase the weight each week while maintaining form. - RPE (Rate of Perceived Exertion): Ensure the effort matches the specified RPE for effective progression and recovery. - Safety: Focus on form to avoid injury, especially with pre-existing shoulder issues. This program is designed to maximize hypertrophy, ensuring efficient recovery between sessions, while accommodating shoulder rest and injuries prevention.","['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,4.0,90.0,80,2024-07-20 01:09:00,2025-06-18 09:35:00 Gladiator Grind,Hybrid Home & Gym Workout Plan 2025,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting', 'Powerlifting']",Full Gym,10.0,60.0,780,2024-12-23 06:37:00,2025-06-18 08:54:00 Glow Up Girl Phase 1,"*This program is one I am currently doing and testing out* Curated to begin a workout transformation . focuses on glutes and abs","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",At Home,6.0,40.0,282,2024-08-18 02:56:00,2025-06-18 10:39:00 Glute Focus Muscle Mommy,"4 Days, Upper-Lower Bodybuilding, focused in glutes.",['Novice'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,4.0,80.0,108,2024-07-06 10:51:00,2025-06-18 11:24:00 Glute Focused Full Body,Glute Focused Full Body 3 day split,['Intermediate'],['Muscle & Sculpting'],Full Gym,12.0,80.0,216,2024-01-25 09:54:00,2025-06-18 09:57:00 Glute and Back Emphasis for Women,This is a specialized program designed to increase muscle size and strength via movements that target the glutes and back.,"['Novice', 'Intermediate', 'Beginner']",['Bodybuilding'],Full Gym,4.0,70.0,84,2024-01-14 07:24:00,2025-06-26 12:32:00 "Glutes, shoulder and back.",Perfect for a transition from a normal split to a more advanced one,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,80.0,256,2024-11-11 07:10:00,2025-06-18 11:40:00 Godsplit,The purpose of this program is to put in serious work in the gym while gaining strength and size. Put in the work. Reap the Rewards.,['Intermediate'],['Bodybuilding'],Full Gym,5.0,90.0,135,2025-01-31 10:05:00,2025-06-18 09:33:00 God’s Warrior,"Rapidly paced, purposeful hypertrophy program. Get big, get strong, get moving, get out of your beginner gains.","['Novice', 'Intermediate']","['Powerlifting', 'Bodybuilding', 'Powerbuilding']",Full Gym,6.0,90.0,162,2024-06-04 05:06:00,2025-06-18 08:44:00 Goel's HIT for professionals,Hitting eash muscle group in 3 days. Extra quad and core focus as most people have those underdeveloped.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Athletics'],Full Gym,12.0,60.0,276,2025-04-15 06:43:00,2025-06-18 08:12:00 Goku’s Yardrat saga,"Short 4 week long training in which I experiment more. Born from “Test”. The idea is seeing if this workout makes me stronger and I look better. Asking the question: does this works? How can I improve on the program? The Yardrat reference is because Goku spent a little bit of time on the planet, and learned a lot from it. Took what he learned, brought it back home and trainer better thanks to it. I’ll try and do a similar thing here","['Beginner', 'Novice']","['Muscle & Sculpting', 'Bodybuilding', 'Powerlifting']",Full Gym,4.0,70.0,96,2025-05-07 05:21:00,2025-06-18 08:14:00 Golden Era PPL (Wesley Vissers),"High Volume, Old School style Training Program custom made for me by Arnold Classic Champion Wesley Vissers",['Intermediate'],"['Muscle & Sculpting', 'Powerbuilding']",Full Gym,12.0,100.0,600,2024-03-05 04:27:00,2025-06-18 11:42:00 Golden warrior BOM,Infinite gains,"['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,60.0,396,2024-10-15 01:54:00,2025-06-29 06:49:00 Golds Anabolic,"Intermediate - equipment needed - squat rack, barbells, dumbbells, adjustable bench, resistance bands",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,9.0,90.0,225,2025-04-22 10:07:00,2025-06-18 10:09:00 Golf Season,"Bodybuilding during golf season: - Full body 1-2.5 times per week - Supersets everyday to keep workouts time efficient - Dropsets if needed, for example longer period until next training day - Reps 6-12 - Focus on increasing weight and muscle fatigue",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,50.0,128,2024-05-06 01:27:00,2025-06-21 07:35:00 Golf Strength - Pre Season,"A pre season weight training program for golfers to improve their strength and power before the season starts Focus on generating transferable strenght for the sport of golf Your skill specific training should always take center stage though","['Beginner', 'Novice']",['Bodybuilding'],Garage Gym,4.0,50.0,120,2024-07-23 07:42:00,2025-06-21 02:43:00 Gonçalo S,Po,"['Novice', 'Intermediate', 'Advanced']",['Athletics'],Full Gym,18.0,90.0,450,2025-03-27 07:48:00,2025-06-18 10:35:00 Gorilla,Get in shape,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,8.0,90.0,304,2024-03-01 10:21:00,2025-06-18 10:22:00 Gorilla Prog,This is a program to max out if you can follow. then after this try to max out at 105% or 110% if the 100% and 105% is easy. Good luck and eat well. You got this. Cautious do not do it for more than 8 weeks. And do not restart it directly.,"['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,120.0,136,2024-03-01 09:34:00,2025-06-18 10:50:00 Gorilla's strength training program,Training program designed to gain strength and perfect for hypertrophy,"['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Garage Gym,10.0,80.0,331,2025-06-11 10:16:00,2025-06-18 11:43:00 Gorillas only,Efficient workouts To look like great ape (real one) in as little time possible,"['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Full Gym,8.0,40.0,192,2025-01-13 02:36:00,2025-06-18 11:09:00 Grace 4 week plan,"Here’s a 4-week, 4-day-per-week gym workout plan designed to help lose body fat while gaining muscle using only machines, dumbbells, and kettlebells (no barbell movements) Day 1: Lower Body + Cardio Day 2: Upper Body + Core + Cardio Day 3: Lower Body + Core + Cardio Day 4: Full Body + Cardio This program is progressive, meaning each week builds on the last, helping to burn fat and build muscle efficiently. Let me know if you need any modifications!","['Novice', 'Advanced', 'Intermediate']","['Athletics', 'Muscle & Sculpting']",Full Gym,4.0,50.0,94,2025-02-25 07:12:00,2025-06-18 11:04:00 Grap Accessories,"Just some movements I've gathered to tailor my bodily and skill development for grappling,suplexes,etc.",['Beginner'],"['Powerlifting', 'Bodybuilding', 'Powerbuilding']",Garage Gym,8.0,50.0,48,2025-01-13 04:02:00,2025-06-18 08:53:00 Grappler Baki,"Like most programs I use or create, this program is a little bit of everything. I want you to get lean, jacked, and athletic. In the spirit of Baki, we’ll have some athletic movements with heavy bag/shadow boxing, calisthenics, and barbell movements to round out your physique. This program will take virtually everything to failure, barring a few exercises. You will get stronger during this program, but it’s taking a back burner to building your physique, improving calisthenics, your work capacity, and your athleticism.",['Beginner'],['Bodybuilding'],Full Gym,12.0,60.0,264,2024-02-11 12:00:00,2025-06-18 09:20:00 Grappling post season hypertrophy block,A program for wrestlers that are in the post season and can focus on building lean body mass,"['Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Garage Gym,13.0,70.0,250,2025-01-02 04:48:00,2025-06-18 12:00:00 Grease The Groove Bench press 4 weeks,"To improve strength and skill at bench pressing. Add 10 lbs per week. Retest 1 RM monthly and restart program using 50-55% of 1 RM",['Intermediate'],"['Bodyweight Fitness', 'Bodybuilding']",Garage Gym,4.0,10.0,12,2025-06-08 04:38:00,2025-06-18 11:28:00 Greek Calisthenics Aesthetix,"Gain muscle and power with calisthenics With some skill work Should have pull-up bar, dip bar, and some weights Day 1: Chest and Triceps Day 2: Back and Rear Delts Day 3: Side and Front Delts and Biceps Day 4: Legs Day 5: Skills and Abs",['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",At Home,6.0,60.0,144,2025-06-16 04:43:00,2025-06-22 08:05:00 Greek God,Hypertrophy without living in the gym,['Novice'],['Muscle & Sculpting'],Garage Gym,6.0,40.0,147,2024-09-18 01:25:00,2025-06-18 08:15:00 Greek body,"This program must be repeated every week, adding 1-2 rep to each exercise every two weeks. You are going to be a greek athlete, believe in yourself. 💪 (You need only a loop band for biceps and back)",['Intermediate'],['Muscle & Sculpting'],At Home,1.0,30.0,36,2025-05-02 10:34:00,2025-06-18 12:00:00 "Greg nuckols 28 program 3x bench 1x squat 2x dl",Gain strength,['Novice'],['Bodybuilding'],Full Gym,4.0,100.0,123,2024-09-28 01:58:00,2025-06-18 07:56:00 Gren Rs Vorbereitung,"Ganzkörpertraining Ein Tag Training ein Tag Pause Low Volume - High Intensity Double Progression In Kombination mit Rumpftraining und Ausdauertraining","['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,8.0,30.0,140,2024-09-03 05:49:00,2025-06-18 09:16:00 Greyskull Phraks Edition,"Greyskull Phraks version with conditioning and pushup/chinup progression over the week. I add accessories each day, depending on what I need to work on. Usually 6-8 sets of biceps/triceps throughout the week. Also, I have been working on traps so I add some kelso shrugs or snatch grip high pulls.",['Novice'],['Bodybuilding'],Garage Gym,6.0,60.0,138,2024-10-27 07:52:00,2025-06-18 08:09:00 Greyskull w back and cool accessories,"greyskull lp but with other accessories Increase upper body lifts by 2.5 lbs Increase lower body lifts by 5lbs Increase by double if 10+ reps on last set","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting', 'Powerlifting']",Garage Gym,12.0,60.0,180,2024-12-21 11:16:00,2025-06-18 11:41:00 Grilled chicken,"Using Coan/Phillipi 10 week Deadlift Routine, build a deadlift peaking routine with powerbuilding focused workouts Pls replace squat with zercher squats or front squats if you don't care about your squat max as they help much more than normal squats for deadlift",['Beginner'],"['Athletics', 'Bodyweight Fitness']",Full Gym,10.0,90.0,283,2024-07-13 05:32:00,2025-06-18 08:34:00 "Grip, Forearm Size, and Armwrestling","This program will make your grip strong, your forearms big, and prep you for armwrestling strength.",['Intermediate'],['Powerbuilding'],Garage Gym,4.0,20.0,52,2025-01-15 06:24:00,2025-06-18 11:43:00 Grow Ectomorph Grow from Kasey Esser,"Bang for your buck gains for the ectomorph. Full training layout here in T Nation. https://www.t-nation.com/training/grow-ectomorph-grow/",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,4.0,50.0,36,2024-02-02 03:17:00,2025-06-18 11:32:00 Guide to being a silly lifter,"Perfect program for silly little powerlifters. Especially made for people who struggle to stand up from the toilet (poverty squatters). The program is composed of 5 weeks of shenanigans and tomfoolery (volumizing weeks), followed by a deload on week 6 so our movey gritties (joints) can recover, then 3 weeks to lock in and focus for the big weights.",['Novice'],['Bodybuilding'],Full Gym,10.0,90.0,214,2024-09-04 04:53:00,2025-06-18 08:26:00 Gurjaap’s PPL to get huzz,PPL designed for Any Stage Lifter looking to get buzz and be strong,['Beginner'],['Athletics'],Full Gym,12.0,60.0,360,2024-11-11 11:26:00,2025-06-18 10:36:00 Guts Novice,"Natural hypertrophy Guts modified program with less volume more suited for beginner/novice level. Beginners can do 2 sets/ exercise and do 3 days a week prolonging the program duration. Emphasis is on the upper body with a more minimalistic leg training.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,12.0,70.0,144,2025-03-31 12:30:00,2025-06-18 12:02:00 Guts Revamped,"This is an adaptation of Natural Hypertrophy’s Guts program with greater emphasis on arms and back. The single leg hip thrust is meant to correct a glute imbalance I have, for most people I would recommend sticking with RDLs.",['Advanced'],['Bodybuilding'],Full Gym,12.0,60.0,180,2024-01-03 06:06:00,2025-06-18 10:05:00 Gutz Tri weekly switch,"Playing with programming I'm not a trainer, so take that into consideration if you try this program. Push + quads and Pull +ham, 4 days a week Switching tri weekly between exercises in a kind of conjugate style to avoid overuse and tendon problems ..aswell get in all my favourite lifts",['Novice'],['Powerlifting'],Garage Gym,18.0,80.0,222,2025-06-14 03:31:00,2025-06-27 02:10:00 Gyatt Central 🍑,Build a dump truck so big you get BBL allegations.,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,20.0,104,2025-03-29 03:02:00,2025-06-18 10:36:00 Gym Freak's: CBum Inspired Program (7 days a week),"C-Bum inspired routine... without the gear. Balanced hypertrophy with a nice dose of cardio and active recovery. There are NO scheduled days off over 8 weeks if you choose to go full tilt. Skip a day or back it off a bit if the volume and frequency are too much. This is for the true gym rat that can't get enough. Edit as you see fit as I've subbed out some popular overhead pressing exercises and spinal compression-related movements due to a back injury I'm trying to heal. Oh yeah, don’t forget to eat clean and get plenty of sleep.",['Beginner'],['Bodybuilding'],Full Gym,8.0,90.0,504,2024-12-13 05:37:00,2025-06-28 02:54:00 Gym Strong,Intermediate level training to increase baseline strength,['Novice'],['Bodyweight Fitness'],Full Gym,12.0,70.0,276,2024-12-02 08:32:00,2025-06-18 08:04:00 Gym broskies,Tuesday upper body. Thursday lower. Friday cardio and abs.,['Beginner'],['Bodyweight Fitness'],Full Gym,1.0,120.0,18,2024-01-03 09:46:00,2025-06-18 10:31:00 Gym penguin - strength and aesthetics program,the purpose if the program is to gain strength in important movements like squats and pullups while also sculpting the body in desired ways.,"['Beginner', 'Novice']","['Athletics', 'Powerbuilding']",Full Gym,12.0,120.0,240,2023-12-30 06:13:00,2025-06-18 11:10:00 H12: Hypertrophy & Strength,"H12 is a 12-week, 4-day training program combining hypertrophy and strength principles to help you build serious muscle and power — whether you’re a beginner, intermediate, or advanced lifter. With progressive overload, balanced training splits, and a focus on key compound movements, the program ensures steady gains in both size and performance. Each week is designed to push you slightly further, with smart progression and recovery built in. Perfect for anyone ready to commit, lift hard, and grow stronger — regardless of experience level.","['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,12.0,90.0,288,2025-03-23 08:59:00,2025-06-18 08:40:00 HABIT & STRENGTH,Get back your strength and create the habit of going to the gym after a holiday,"['Novice', 'Beginner', 'Intermediate']","['Athletics', 'Powerbuilding']",Full Gym,4.0,30.0,55,2025-06-21 11:30:00,2025-06-25 04:40:00 HEAVY DUTY,mike mentzer style training,"['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,40.0,105,2025-03-03 10:34:00,2025-06-18 08:19:00 HERO - RUNNING PROGRAM,Get faster and more explosive. In addition to getting more athletic.,"['Novice', 'Intermediate']",['Bodybuilding'],At Home,2.0,20.0,28,2024-03-25 10:05:00,2025-06-23 04:16:00 HHS Baseball Offseason,Help ball players gain strength while maintaining maximum range of motion. Movement over maxes!,"['Beginner', 'Intermediate']",['Muscle & Sculpting'],Garage Gym,12.0,60.0,512,2024-08-11 03:23:00,2025-06-18 08:42:00 HHS Baseball Preseason,Used to prepare athletes for the baseball season,['Intermediate'],['Bodybuilding'],Full Gym,14.0,60.0,717,2024-11-24 06:30:00,2025-06-18 08:10:00 HIGH INTENSITY HEAVY DUTY / Variación de Fuerza,"Obtención de máxima hipertrofia en sesiones de alta intensidad, por lo tanto ejercicios en volumen bajo. Nota: solo apto para atletas muy avanzados que sepan aplicar verdadera intensidad. 2 sets, último set con dropset. Ejercicios básicos SBDMP: estos ejercicios no se pueden contemplar del mismo modo, por lo cual se mantendrá la estructura de sets x repeticiones común. Técnicas de intensidad que serán empleadas en el set efectivo: 2-3 repeticiones forzadas asistidas y 2-3 negativas asistidas, o dropset. IMPORTANTE: la técnica debe prevalecer en los en todos los ejercicios puramente ""hipertróficos"" . Con el siguiente orden: fase concentrica explosiva al máximo rango, aguante de la contracción en su máximo recorrido de 0,5s aprox. y una fase descendente controlada. A EXPRIMIR EL MÚSCULO. Este programa requiere un compañero de entrenamiento para ser ejecutado de forma adecuada. Recomiendo visualizar este vídeo: https://youtu.be/ZkZPt-vbT34?si=DFcoJlePQ_NRzAt3","['Beginner', 'Novice']","['Bodybuilding', 'Athletics']",Full Gym,12.0,80.0,372,2024-11-10 10:36:00,2025-06-18 08:25:00 HIT fullbody,Grow as much muscle as possible with three days a week training.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,100.0,396,2025-01-03 06:53:00,2025-06-18 07:49:00 HIT inspired training,"My goal is to give any lifter whether advanced or newbie a well strucktured program that is simple but guarantees great results. After one month training block take one week off and recover HARDER THAN LAST TIME!!!","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,60.0,92,2024-07-30 05:45:00,2025-06-18 09:18:00 HLM 3x Full Body,"3-day full-body workout program designed to hit every major muscle group twice per week while staying within 85-90 minutes per session, ensuring adequate volume (10-20 weekly sets) and recovery. Each workout focuses on compound lifts with accessory work to round out muscle development.",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness', 'Athletics']",Full Gym,8.0,80.0,202,2024-12-24 10:11:00,2025-06-18 11:07:00 HMG 1085,"Powerbuilding on a time budget. This program is designed to be flexible enough to add accessories or cardio after the main exercises as desired. Increase training max each week by 1 percent for each extra rep performed during the plus set. Swap exercises as needed. On squat and hinge days, the main movements should be superset with the crunches. On push days, the main lift should be superset with the back movements.",['Advanced'],['Bodybuilding'],Garage Gym,8.0,30.0,80,2025-03-12 03:12:00,2025-06-18 08:09:00 HORRIFYING HYBRID: Aesthetic + Athletic Domination,"This program is built for teenage athletes who want to become absolute monsters—visually and physically. It’s engineered to develop a shredded, wide, dense physique that turns heads at school and the mall while creating terrifying power on the lacrosse field. By combining aesthetic hypertrophy with explosive strength, you’ll train like someone who actually moves people, not just poses. You’ll train 5 days a week, with 3 upper body sessions to carve out that David Laid chest and wide V-taper, and 2 intense leg sessions to build tree-trunk legs with speed and power. Posterior chain work keeps you fast, aesthetic leg work makes you look deadly. Built-in core, grip, and posture work ensures you’re not just strong—you’re unbreakable. Expect to be the strongest, leanest, and most feared 15-year-old in the room. This is the blueprint to grow taller, gain muscle fast, and dominate every field you walk on.",['Intermediate'],['Bodybuilding'],Full Gym,18.0,70.0,630,2025-06-09 01:50:00,2025-06-18 11:10:00 HOURGLASS PROTOCOL,"YOU WANT A SLIM WAIST AND A FAT ASS? Well, this program is designed to help with that, the aim of this program is to help with attaining an hourglass shaped physique many strive for. By putting a lot of focus on building the shoulders, back and legs, we’ll be able to carve out a pretty good shape for an hourglass physique. That said, this is still going to be a full body program, I don’t care how much bench press sucks how much squatting sucks, you’re gonna do it.","['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,300,2023-12-22 05:07:00,2025-06-18 10:40:00 HP Hypertrophy Program,"HP(Hybrid/PPL) Hypertrophy is a program designed to build strength and size while also training for running a 10k A 4 day weightlifting routine, partnered with a running routine. Push: Chest, Triceps, Shoulders Pull: Back, Biceps, some shoulders Legs: Legs, Shoulders(don't worry I'll explain) Upper: Full upper body day Always run after your strength training but preferably on completely different days. I'd recommend breaking up your runs into 3 runs per week, 2 light runs, 1 medium intensity run. Make week 6 your long run to test progress. 1st week: 4 miles 2nd week: 4 miles 3rd week: 6 miles 4th week: 6 miles 5th week: 7 miles 6th week: 8 miles (high intensity) 7th week: 8 miles 8th week: 9 miles 9th week: 9 miles 10th week: 10 miles",['Advanced'],['Bodybuilding'],Full Gym,10.0,60.0,270,2024-05-05 10:55:00,2025-06-18 10:47:00 HS/College Soccer Player Off-Season,"Each session will incorporate our “Two Lines” dynamic warm up, and either sprints or classic strength and bodybuilding work, with basic plyometric progression schemes and body-weight or weighted calisthenics movements added. If you know you are prone to half-assing non-soccer workouts, please at least take the cardio, plyometrics, and sprint sessions seriously as they will most directly apply to your soccer fitness, quickness, and change of direction. Goals for the program are to: • Acquire mass to properly support tendons and joints through the demands of soccer matches and training • Prevent injury • Maintain or improve speed • Improve explosiveness • Improve change of direction • Develop strength in several different planes of motion; bilateral, unilateral, etc. Intended to be done in order written. Adjustments should only be made when equipment is unavailable. If always unavailable, please refer to bodyweight exclusive program that I will also provide. Ensure good balance of bilateral and unilateral movements if making substitutions. Recommended substitutions will be included in exercise notes. Sprint Work Notes: To improve your top speed, you have to train at or extremely close to your top speed. Conditioning your muscles to movement at your top speed is very specific and should be done with a lot of intention. This means you should: • Stop sprinting when you start slowing down. Sprints will be limited to 3-6 intervals. This is intentional, sprint training should be *relatively* easy. Picture it like practice touches • Only do sprint training when feeling 100% • Never train with weighted sprints (maybe for conditioning, but never for speed) Plyometric Work Notes: Because it has an emphasis on speed and explosiveness, you want to be as fresh as possible while performing plyometrics. Training these while fatigued will only serve to condition your body to move through these patterns slowly. You’ll want to do plyometrics after your dynamic warmup, but before any of your majorly taxing movements for the day (ie sprints, weighted movements, soccer sessions, cardio, etc.) Plyometrics should be done with the utmost scrutiny and intentionality. Proper form for jumping and landing may seem intuitive, but almost always begins to degrade after multiple reps, where many begin to see themselves falling into comfortable movement patterns that may not be efficient for explosiveness and power output. Make sure you’re not only TRYING to be explosive, but also landing properly, and, when necessary, making ground contact as short and efficient as possible. Gym Work Notes: Strength progression encouraged on main compound lift (+5-10lb added to top set weight week-by-week, maintain same amount of reps), if unable, maintain weight at current rep count, trying for an extra rep in your top set. You may add isolation volume for muscles like shoulders, biceps, and triceps if desired. Add at end of upper body workouts though, if at all.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,4.0,70.0,96,2024-11-14 10:32:00,2025-06-18 11:44:00 HS/College Soccer Player Off-Season (Body Weight),"Each session will incorporate our “Two Lines” dynamic warm up, and either sprints or classic strength and bodybuilding work, with basic plyometric progression schemes and body-weight or weighted calisthenics movements added. If you know you are prone to half-assing non-soccer workouts, please at least take the cardio, plyometrics, and sprint sessions seriously as they will most directly apply to your soccer fitness, quickness, and change of direction. Goals for the program are to: • Acquire mass to properly support tendons and joints through the demands of soccer matches and training • Prevent injury • Maintain or improve speed • Improve explosiveness • Improve change of direction • Develop strength in several different planes of motion; bilateral, unilateral, etc. Intended to be done in order written. Adjustments should only be made when equipment is unavailable. If always unavailable, please refer to bodyweight exclusive program that I will also provide. Ensure good balance of bilateral and unilateral movements if making substitutions. Recommended substitutions will be included in exercise notes. Sprint Work Notes: To improve your top speed, you have to train at or extremely close to your top speed. Conditioning your muscles to movement at your top speed is very specific and should be done with a lot of intention. This means you should: • Stop sprinting when you start slowing down. Sprints will be limited to 3-6 intervals. This is intentional, sprint training should be *relatively* easy. Picture it like practice touches • Only do sprint training when feeling 100% • Never train with weighted sprints (maybe for conditioning, but never for speed) Plyometric Work Notes: Because it has an emphasis on speed and explosiveness, you want to be as fresh as possible while performing plyometrics. Training these while fatigued will only serve to condition your body to move through these patterns slowly. You’ll want to do plyometrics after your dynamic warmup, but before any of your majorly taxing movements for the day (ie sprints, weighted movements, soccer sessions, cardio, etc.) Plyometrics should be done with the utmost scrutiny and intentionality. Proper form for jumping and landing may seem intuitive, but almost always begins to degrade after multiple reps, where many begin to see themselves falling into comfortable movement patterns that may not be efficient for explosiveness and power output. Make sure you’re not only TRYING to be explosive, but also landing properly, and, when necessary, making ground contact as short and efficient as possible.",['Beginner'],['Muscle & Sculpting'],Full Gym,4.0,70.0,60,2024-12-09 06:10:00,2025-06-21 02:25:00 HSP Periodization,"Periodization program for select exercises covering Hypertrophy (4 weeks), Strength (4 weeks), and Power (4 weeks).","['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,60.0,217,2023-12-17 05:59:00,2025-06-18 11:26:00 HTK tactical monster,Be able to run fast lift heavy and go the distance,"['Novice', 'Beginner']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,60.0,488,2025-02-18 11:43:00,2025-06-18 09:37:00 HTK elite operator,Prep for military selection courses,['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Powerlifting', 'Muscle & Sculpting', 'Athletics']",Full Gym,12.0,120.0,467,2024-12-08 10:34:00,2025-06-18 08:04:00 HVPPLAS (Arm and OHP focus),"Pros - MASSIVE OVERHEADPRESS - THICC ARMS - HIGH FREQUENCY - FUN AND DIFFERENT - BOULDER SHOULDERS cons - HARD TO RECOVER - LOW EMPHASIS ON LEGS AND BENCH - SHIRTS WONT FIT NO MORE - MADE BY ME 💔💔🙏 - RECOVERY IS A MUST TO SUCCED IN THIS PROGRAM",['Advanced'],['Muscle & Sculpting'],Garage Gym,4.0,70.0,132,2025-06-13 12:25:00,2025-06-27 11:03:00 HYPERTROPHY,"Hypertrophy with Tricep & Delt Specialisation Stepped Volume Specialisation sets: 345, 345, 345. 345 over each 3 week block.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Muscle & Sculpting', 'Olympic Weightlifting']",Garage Gym,12.0,150.0,1299,2024-02-29 02:27:00,2025-06-18 08:04:00 Hadrian’s SBD Hell,"This program is not beginner-friendly and requires some elements of expertise in understanding RPE, frequency, and effort. If all followed correctly this program will guarantee added weight onto your lifts. Simplicity is key, and this program provides it. It can be ran more than once. 7 weeks of full training, and a week deload at the end.","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Athletics'],Full Gym,8.0,90.0,192,2025-05-11 01:46:00,2025-06-18 10:12:00 Haki Training Program,"Simple but effective strength and conditioning program, this is simply a layout, exercises can be swapped as needed Cardio On-days: 30min incline treadmill Goal: 3 speed, 12 incline all time Off-days: 1hr incline treadmill OR 1hr walking outside Goal: 2.8 speed, 10 incline all time *if not using the treadmill, aim for 10k-12k steps a day",['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,324,2025-04-24 07:18:00,2025-06-18 07:50:00 Hallen strength training,Novice friendly,"['Intermediate', 'Novice']","['Bodybuilding', 'Athletics', 'Powerlifting']",Full Gym,12.0,60.0,361,2025-04-12 04:46:00,2025-06-18 11:01:00 Hallen strength training program,"This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.",['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,216,2025-04-02 03:23:00,2025-06-18 10:10:00 Hall’s Strongman prep,Medium intensity event preparation,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,15.0,80.0,257,2025-03-24 02:43:00,2025-06-18 08:39:00 Hamsa's Upper Hypertrophy,"Novice program, for college/highschool students who are busy studying, but want to retain progress and get better while also focusing on the most important parts of the V-Taper.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting']",Full Gym,9.0,70.0,207,2024-10-27 01:56:00,2025-06-18 10:58:00 Harambe,look like everyone's favourite monkey,"['Novice', 'Intermediate', 'Beginner']",['Powerbuilding'],Full Gym,8.0,70.0,360,2024-08-26 12:38:00,2025-06-18 08:31:00 Hard To Kill,Seeing if I can get stronger while eating a Carnivore diet.,['Intermediate'],['Muscle & Sculpting'],Full Gym,4.0,90.0,152,2024-02-03 09:55:00,2025-06-18 09:18:00 Hardcore Advanced program,"Muscle growth, focusing on each muscle group per day, 5 days a week.",['Intermediate'],['Bodybuilding'],Full Gym,12.0,70.0,336,2024-07-14 01:32:00,2025-06-18 07:52:00 Harl's Ultimate ULPPL 12 Week Program 2025 (1),"Upper/Lower/Pull/Push/Legs Configure days to best fit your schedule. I do Mon-Tues(Upper/Lower)Wed-Fri(Pull/Push/Legs) I am a full-time dad, work full-time, and attend school at two universities. You can get this done, too. I work really hard throughout the week, so I have Day 5 (Legs) as an easy day. I still work just as hard.","['Novice', 'Beginner']",['Bodybuilding'],Full Gym,12.0,60.0,420,2025-05-12 02:01:00,2025-06-18 11:45:00 Harry's Power Building Program Version H2A,"Abstract: This program was developed and methodically produced based on Harrison S. McDermott’s personal knowledge and understanding of hypertrophy and strength gain. This program is NOT intended to be a typical program, or to be used as the pinnacle of power building training. This program is intended for the use of individuals who are beyond beginners, and well into the intermediate and potentially advanced end of the training spectrum.",['Intermediate'],"['Powerbuilding', 'Athletics']",Full Gym,8.0,60.0,264,2025-01-28 10:18:00,2025-06-18 07:46:00 Hashimotos Workout,"When planning a workout for Hashimoto's thyroiditis, it's important to focus on moderate intensity, consistency, and recovery.","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,160,2024-10-30 02:14:00,2025-06-18 10:21:00 Hasumo,"Improve the weakest points, training more muscle linked with SBD. Wish you have a nice day. Plz comment for me to know how your feeling and i will change to make it better and better .",['Novice'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,8.0,120.0,274,2025-04-02 03:53:00,2025-06-18 11:33:00 Hayden+JT-Upper/Lower,Acquire Gainz,['Novice'],['Bodybuilding'],Full Gym,16.0,60.0,528,2024-12-26 04:29:00,2025-06-18 12:04:00 HeLiuM: 6-Day Full Body HLM,"Helium is a Full Body HLM (Heavy/Light/Medium) program that’s designed to be run anywhere from 3-6 days per week. Having a busy and erratic schedule requires programming with great flexibility and that is the driving force behind this program. Structure: As mentioned, HeLiuM allows you to lift anywhere from 3 to 6 days per week. It’s written as follows: Week 1 1. Heavy 2. Light 3. Medium 4. Heavy 5. Light 6. Medium 7. Heavy Week 2 1. Medium 2. Light 3. Heavy 4. Medium 5. Light 6. Heavy 7. Medium Repeat It’s set up this way because every 3 day stretch MUST include either a Light workout OR a rest day, and this layout assures that’s possible. Your read that right - Light days are NOT required. If you prefer to do Heavy-Medium-Rest-Heavy-Medium-Rest you can certainly do that. You can also run is as Heavy-Light-Medium-Heavy-Light-Medium. You can even do Heavy-Rest-Medium-Rest-Heavy-Rest-Medium. The structure as it’s written allows all of these approaches and more, and also allows them to change from one week to the next based upon your schedule and availability. Each day will consist of 4-5 lifts and include both upper body and lower body work. HeLiuM utilizes supersets and giant sets for the vast majority of exercises, but these are incorporated only for time saving purposes and all exercises can be done separately if you so choose. Progression: Double Progression should be used for all lifts. When you’ve reached the top end of the rep range for an exercise (either on the first set, or on all sets - whichever you prefer) you’ll increase weight on that exercise next time you do it. For example, if you’re doing a Bench Press with 165 pounds and the Rep Range is 6-8, if you’re able to do 8 reps you’ll increase the weight to 170 pounds the next time you Bench Press. Notes: - If you don’t like, or can’t perform, a specific exercise, feel free to use an appropriate replacement. I’ll repeat - APPROPRIATE replacement. Don’t change a squat to a curl because it’s an entirely different body part, lol. Also be cognizant of whether you’re doing a Heavy, Light, or Medium day. A logical exercise on a Heavy day would be a Low Bar Squat. You could change this to a High Bar Squat or a Safety Bar Squat, but shouldn’t change it to a Goblet Squat or a Lunge (these would be more appropriate for a Light day). - Don’t mistake Heavy, Light, and Medium for effort levels. Heavy, Light, and Medium could be more accurately described as referring to the relative amount of stress the workout will incur. Effort level should be high every day. - HeLiuM can be repeated for as long as you’re progressing on it.",['Novice'],['Bodybuilding'],Garage Gym,6.0,50.0,99,2024-01-09 02:38:00,2025-06-18 08:43:00 Heavy Duty,"Mike Mentzer Training Method Summary: Mike Mentzer's Heavy Duty approach emphasizes high-intensity, low-volume training to maximize muscle growth while minimizing overtraining. Key principles include: High Intensity: Lift near-maximal weights with perfect form, pushing each set to muscular failure (unable to perform another rep). Low Volume: Typically 1 set per exercise, prioritizing quality over quantity to avoid excessive strain. Infrequent Workouts: Train each muscle group once every 7–10 days to allow full recovery, critical for growth. Compound Exercises: Focus on multi-joint movements (e.g., squats, deadlifts, presses) for efficiency and systemic stress. Progressive Overload: Gradually increase weight or resistance to continually challenge muscles. Individualization: Adjust frequency/volume based on personal recovery capacity and progress. Rest Emphasis: Prioritizes sleep, nutrition, and stress management to support recovery. Mentzer opposed traditional high-volume routines, arguing brief, intense sessions followed by ample rest optimize hypertrophy. His philosophy blends Arthur Jones' principles with a scientific approach to avoid overtraining.","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,18.0,40.0,288,2025-04-19 04:59:00,2025-06-18 10:46:00 Heavy Duty Training,"This is a low volume approach. 1 set to muscular failure, meaning gun to your head another rep is not possible. Heavy duty training requires an adequate rest period between workouts, a minimum of 72 hours but preferably every 96 hours. Every rep will include a 4 second concentric and 4 second eccentric(this does not provide any hypertrophic benefits, it just makes the exercise SAFER). Lastly, if you are a beginner, focus your first month or two on nailing down your form. And remember you'll only get better at exerting yourself as time goes on. Training to failure will be easier as you train more and more thus giving you better workouts every time.","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,1.0,30.0,11,2024-03-05 09:13:00,2025-06-18 11:44:00 Heavy Duty Training by Mike Mentzer,"This program is designed to help you reach your own muscular size and strength potential as fast as possible. For this Programm I have used The book "" Heavy Duty Training "" by Mike Mentzer and John little, while also implementing suggestions from Mr America Hearts YouTube channel. Important to know is that you should perform each rep controlled and slow but not so slow so as you fall asleep. This means that you raise the weight for 4 seconds, hold the contraction for 2 seconds, and lower the weight for 4 seconds. Although you may perform the raise of the weight for the lateral raise with a little swing at the bottom and for the Hammer curl you don't have to hold the contracted position, since there is no resistance at the highest position. If you want to perform the Programm to its fullest I'd still suggest you read the book by Mike Mentzer and John Little. I'm not advertising here, just suggesting something based on my own knowledge. I'd suggest you warmup up before each workout. This means warming up the joints which are stressed. For upper days this means the shoulders and wrists. And for lower days the knees and hip joints. You should also do some form of cardio for 5-10 min to limber up. Warmup sets per exercise should be performed as such: For each superset you warmup on the second exercise, so for the chest you would warm up on the incline press. Now using the deadlift as an example, if you are able to 70 kg for 7 reps, you would begin with 50 kg for 7 to reps 10 to get the blood flowing into the area, and then one more set with 60 kg for 2 or 3 reps to mentally prepare for the heavier set to follow. After a workout you should also perform a cool down stretch so that you won't damage your body and help recovery. (Hold each stretch for 30 to 40 seconds. Lastly you should also perform cardio two times a week for 30 minutes. This can be on or off your Workout days. Preferably before a workout if you do it on your workout days. And of course of the utmost importance each working set must be performed to a point of complete momentary muscular failure within the recommended rep range. If you are able to complete 10 or for the legs 20 reps of the suggested exercise, with your chosen weight, you will add 2.5 kg -5kg the next session, so that you will stay in the suggested rep range. In short you will perform progressive overload. And I guarantee that you will hit PR's every session if you follow the workout Program accordingly. Rest periods between workouts should be at least 48 to 92 hours. So for example if you start with chest and back on Monday you'd train legs the earliest on Wednesday and the latest on Friday. This depends solely on your ability to recover since this varies for each individual. On a side note I modified the program to fit my specific weaknesses. I added the Dumbell row and hammer curl, if you don't have problems in those areas you can leave them out.",['Intermediate'],"['Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,114,2024-06-05 09:03:00,2025-06-18 12:13:00 Heavy Duty power building,"This program is based on the philosophy of Mike Menzer which is 1 set all the way to failure and beyond. This is a POWERbuilding plan. I have made this program to test if the HIIT philosophy will work for powerlifting and getting stronger. That is why it is only four week so that you can see if it works for you (pls let me know if it dose). For SBD try to increase 5lbs a day for bench and 10 lbs a day for squat and dead. Make sure that all the body building exercises are with like 3 second assentrick phase.","['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Garage Gym,4.0,70.0,104,2024-05-17 02:25:00,2025-06-18 08:08:00 Heavy Duty: Total destruction,Blow your back and mind,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,16.0,40.0,481,2024-10-30 09:26:00,2025-06-18 09:06:00 Hell's boot camp 1,"A simple and old school program that will get you ready to go through hell, this program would be best ran with a caloric surplus or during a bulking phase, methods to add intensity can easily be worked into this program depending on one desire",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,90.0,198,2024-10-26 01:21:00,2025-06-18 09:01:00 Hello world,To build muscle and strength together,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,300,2024-11-11 06:04:00,2025-06-18 08:57:00 Hench 2.0,Gains,"['Beginner', 'Novice']",['Powerlifting'],Full Gym,12.0,60.0,288,2024-11-21 11:40:00,2025-06-18 09:06:00 Herbs Custom PPLUL SPLIT,"Created using a blend of other programs targeting exercises that work best for me and exercises I have slacked on. 2x 30 minute ab workouts per week on rest days. PPL, Rest. UL, Rest. Will be doing approx 2-3 minutes rest between large compound movements. 1-1.45 minutes rest between smaller isolation movements. 10,000 steps per day. Will be trying on a calorie defecit. Trying for 1 gram of protein per lb of bodyweight. 1 gallon of water per day. Supplements - Creatine, Omega 3, Multi Vitamens, Electrolytes and Protein Powder as required.","['Intermediate', 'Advanced']","['Bodybuilding', 'Bodyweight Fitness']",Full Gym,5.0,70.0,160,2024-12-11 07:13:00,2025-06-18 07:47:00 Hercules,For all experience levels to maximize strength and size with an emphasis on arms and shoulders (hence the arm day),"['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,18.0,60.0,630,2025-06-05 03:36:00,2025-06-18 10:28:00 Hercules Aesthetics,"Farnese Hercules program based off Natural Hypertrophy’s video. I selected the exercises I personally liked best when he gives the options. I added a few extra exercises just because I like to do them. This program will get you jacked like the Gods of old, and if you run this program more than once you’ll end up looking like a Greek statue made of marble!","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,204,2024-03-22 12:00:00,2025-06-18 10:32:00 Hercules Powerbuilding Program,Basic program to build strength and muscle without needing fancy gyms or equipment. Rep schemes change weekly to push a range of adaptations and breaks the monotony 5x5 style programs. Not percentage based so enables the lifter to train as hard as possible based on their strength and energy on every given workout without the fear of “missing” reps commonly found it aggressive percentage based programs.,['Intermediate'],['Bodybuilding'],Garage Gym,4.0,60.0,88,2025-03-16 05:42:00,2025-06-18 11:29:00 Hero Build 2.0 PPL,"Classic ppl that can be used as is (10 sets per muscle group per week) or you can add another push, pull or legs day to bring volume up. I recommend taking every 3rd day off for recovery.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,6.0,40.0,103,2024-11-22 05:19:00,2025-06-18 11:56:00 Hero Lab 4 day split for the LADIES💪,"Alternating upper/Lower split 2 days on, 1 off, 2 on, 2 off (Mon, Tues, Thurs, Fri) is the easiest. Use reps in reserve to gauge intensity. You want to hit the prescribed reps with the last rep feeling like you could maybe do 2 more tops. Week 5 is deload. Drop all weight by 25% and focus on form for that week. Then restart program week 1","['Intermediate', 'Advanced', 'Novice']","['Powerlifting', 'Powerbuilding']",Full Gym,4.0,40.0,80,2025-01-10 03:22:00,2025-06-26 07:46:00 Heroic as Heracles,"This program will help you build a physique akin to Heracles, emphasizing strength, hypertrophy, and functional power. This program focuses on compound lifts with accessory work for hypertrophy, aiming to increase strength and muscle mass over time. This workout alternates between strength days and hypertrophy days, maximizing size and functionality. (PPL) - Progressive Overload: Aim to gradually increase weight or reps week-to-week, especially in strength movements. - Rest: Rest for 30 seconds to 1 minute between hypertrophy sets and 2-5 minutes for heavy strength sets. - Core Work: The ab exercises target all parts of the core, including rectus abdominis, obliques, and lower abs, for a balanced physique.","['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting']",Full Gym,6.0,70.0,264,2024-09-23 08:00:00,2025-06-18 11:10:00 Hersovyac Beginner Training Program,"This is not my creation, go check out Hersovyac's video. For those who wants muscle and strenght. Designed for Beginner. You are not considered as a beginner if you have : a 180kg Deadlift a 140kg Squat a 100kg Bench Press a 120kg Barbell Row a 60kg OHP But these standards are not set in stone, you will have some week points and some strong point (maybe your Deadlift is much weaker compare to your squat). 3x/week program, you do A/B/A on a week and B/A/B on the other week. I added neck curl because it makes a big change in your physique and because Hersovyac loves them.",['Novice'],"['Powerlifting', 'Powerbuilding']",Full Gym,12.0,70.0,132,2023-12-31 10:36:00,2025-06-18 09:33:00 Hezbollah Destroyer,General Strength and Hypertrophy,"['Beginner', 'Novice']","['Athletics', 'Bodyweight Fitness']",Garage Gym,12.0,60.0,348,2024-09-15 08:49:00,2025-06-18 10:52:00 High Frequency Low Volume U/L,"Intermediate level program aimed at helping people build strength and size, without hindering the ability to run 15+ miles/week. Add me on strava! - Brayden Jewell (fort dubya, Texas)","['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,18.0,70.0,540,2025-05-29 01:22:00,2025-06-18 11:34:00 High Frequency Push Pull (Full body),"Low volume, high frequency full body push pull routine. I’ve been using this routine for the past many months with great results in terms of both strength and size. Shoulders are emphasised more and the routine is structured in a way to make recovery a priority Ideal for use while cutting/recomp. Can be runn mon/wed/fri/ sat or mon/tues/thurs/fri Squat, Incline Bench and deadlift follow the advanced 5/3/1 set rep scheme. After every 3 week cycle increase your training max by 2.5kg (5lb). Certain upper body lifts will follow a reverse pyramid rep set scheme","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,360,2024-03-13 03:17:00,2025-06-18 11:04:00 High Frequent High Intensity Low Volume Training,To Build a Foundation,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Full Gym,1.0,50.0,17,2025-02-24 07:44:00,2025-06-18 11:42:00 High Intensity Training,it will help you improve your strength and increase muscle mass,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,312,2025-01-26 02:17:00,2025-06-18 08:27:00 High Volume 5 days 8 weeks,High Volume Training for experienced lifters who wants to try a very effective way to build muscle or break the Plato,"['Intermediate', 'Beginner']",['Muscle & Sculpting'],Full Gym,8.0,70.0,320,2024-10-14 11:54:00,2025-06-18 11:22:00 High intensity Anterior posterior split,"ALL THE EXERCISES SHOULD BE STABLE so you can put your max effort for low volume . you can replace any exercises with a sable exercise you are used to and fail saifly targeting the muscle the best you can. you can take a rest day every two workouts which is recommended or do what you want you can also change exercise order You can go above the rep range by 2 reps but never below","['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting']",Full Gym,7.0,60.0,175,2025-01-11 08:57:00,2025-06-18 11:32:00 High intensity low volume,High intensity low repetition workout designed to increase weight in every workout session along with proper recovery and rest time. It has less emphasis on muscle gain but more on strength gain,"['Novice', 'Intermediate', 'Beginner']",['Powerbuilding'],Full Gym,12.0,40.0,228,2024-08-22 07:03:00,2025-06-18 11:41:00 High rep,Take a few weeks off from low rep high intensity and switch to high reps,"['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,1.0,70.0,27,2025-02-12 03:50:00,2025-06-18 10:38:00 "High volume, low volume ppl","Double linear progression (fancy way of saying progressive overload given a certain rep range) hypertrophy program for lifters who have a three day weekend but want to lift 6 days a week on a PPL split. Always take at least one set per exercise to failure with a deload programmed after every 7 weeks. Add abs wherever you're not exhausted at the end. Deload can be modified or ignored all together but progress might taper.",['Advanced'],['Powerbuilding'],Full Gym,16.0,60.0,382,2025-03-03 11:12:00,2025-06-18 08:27:00 Higher Up Wellness 3 day split,"It isn’t easy but it is simple. Don’t overcomplicate it. Higher Up Wellness 3 day beginner split. Add 2.5kg/5lbs when you reach 8 reps Rest 2-4 minutes","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,60.0,192,2024-06-18 10:10:00,2025-06-25 08:48:00 HigherUpWellness 3 Day Split,"**HigherUpWellness 3 Day Split** is a comprehensive 6-week program designed to build strength and endurance through a balanced mix of resistance training and cardio. Comprising three dedicated workout days each week, you'll engage in targeted exercises for legs, back, chest, and core, ensuring all major muscle groups are effectively trained. Each session includes a mix of machine, bodyweight, and barbell movements, along with detailed video demonstrations to guide you. Get ready to elevate your fitness and achieve your strength goals with this structured and dynamic training plan!",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,114,2025-06-20 11:20:00,2025-06-28 12:18:00 Highland Strong,"Program Overview: This program is designed for highland games athletes who are looking to improve their overall strength and throwing performance. It combines weigh training and event-specific training over a 7-week period, culminating in a competition. Structure: The program consists of two gym days per week and one field day. Gym Day A focuses on lower body exercises with some upper body accessories, while Gym Day B emphasizes upper body work with lower body accessories. Both gym days conclude with back exercises. The field day alternates between two event cycles, with slight variations in the order and inclusion of certain events. Progression: The program follows a 7-week structure that includes an introduction week, accumulation phases, intensification phases, a peak week, and a competition week. Unlike traditional programs that decrease volume as competition approaches, this program continues to increase volume, peaking in week 5. This approach aims to enhance the athlete's work capacity, which is especially beneficial for novice throwers focused on building overall strength and size. The trade-off of maintaining higher volume closer to competition is made with the understanding that the target athlete is not yet highly competitive on the field and will benefit more from increased work capacity and strength gains. Exercise Selection: In the gym, deadlifts and push presses are prioritized over squats and bench presses due to their greater carryover to highland games events. These main lifts utilize a combination of AMRAP (as many reps as possible) sets and repeated effort sets. The intensity and volume of these exercises follow a specific pattern throughout the program, gradually increasing in both aspects. Accessory Work: Accessories target chest and triceps for upper body, and hamstrings and quads for lower body. These exercises are performed at RPE 7 (rate of perceived exertion) with sets of 12-15 reps. The volume of accessory work varies significantly throughout the program, peaking in week 5 to create an overreaching effect and build maximal work capacity. Program Intensity: The fifth week of the program is particularly challenging, with high volume in both main lifts and accessories. This week is designed to push the athlete's limits and may result in extreme fatigue. Following this intense week, the volume drops off rapidly to allow for recovery and peak intensity before the competition. Target Audience: This program is best suited for weekend throwers or those who prioritize overall strength gains as a means to improve their highland games performance. It may not be ideal for advanced throwers or those primarily focused on technique improvement. Athletes looking to enhance their technical skills may need to add an additional throwing day and modify the gym portions accordingly. Customization: This program covers most highland games events but excludes the caber toss. This event can be added as needed.","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,7.0,80.0,145,2024-09-04 12:53:00,2025-06-18 08:13:00 Highland games preseason,"Highland games prep Training max, cut pounds where needed. Every week Add 5 pounds to upper body max Add 10 pounds to lower body max",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,2.0,60.0,44,2024-02-05 03:57:00,2025-06-18 11:54:00 Himanshu's Hybrid program,"This is help you in strength, hypertrophy, athleticism and endurance","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,4.0,120.0,184,2024-09-02 09:59:00,2025-06-18 10:31:00 Hodges 5/3/1,Follow a 5/3/1 style workout regimen to improve strength procedurally.,['Beginner'],['Bodybuilding'],Garage Gym,4.0,60.0,96,2024-09-06 09:27:00,2025-06-18 12:22:00 "Hol me back, Bro!","Less legs, more everything else","['Beginner', 'Novice']",['Powerbuilding'],Full Gym,12.0,90.0,348,2024-02-02 02:49:00,2025-06-18 07:47:00 Home Bodyweight Muscle Growth,"Hypertrophy at home on minimal equipment (rings, a rope, something to do dips)",['Novice'],"['Muscle & Sculpting', 'Bodybuilding']",At Home,18.0,60.0,324,2025-04-22 01:05:00,2025-06-18 08:10:00 Home DB only 5x,Home workout Dumbells only. good luck!,['Intermediate'],['Bodybuilding'],Dumbbell Only,4.0,80.0,83,2025-03-22 09:08:00,2025-06-18 11:57:00 Home Fat Loss Program,This beginner level program is made to shed fat for those with slower metabolisms and those who either don’t feel comfortable in a gym or just prefer at home workouts. This program uses body weight focused exercises with light dumbbells to shed fat and increase cardiovascular capacity.,['Beginner'],"['Bodyweight Fitness', 'Muscle & Sculpting', 'Athletics']",At Home,4.0,30.0,60,2025-03-25 05:43:00,2025-06-18 08:58:00 Home Sessions,Allow me to track my own personal workout I do at home. The second 3 day cycle in my 6x a week program. First 3 days are done at school and I don't feel like tracking my school workouts. If someone actually finds this this is definitely usable but you'd have to make a second cycle for yourself. This program is pretty much just for me tbh,['Intermediate'],['Powerbuilding'],Garage Gym,8.0,40.0,72,2024-09-29 06:19:00,2025-06-18 11:03:00 Home Sessions V2,"An asynchronous, irregular split designed for my summer in VA. Training is every single day but can easily be variable if more rest is needed or something like travel comes up. I find higher frequencies with lower volumes allow me to recover while still pushing each set as hard as possible without fatiguing within a workout. All the movements are pretty simple, yet effective. This isn't a difficult program to follow because it's pretty much 0-1 RIR on everything, however it's a lot of training for a beginner. I am also doing this from my home gym, so it doesn't matter that I'm only doing relatively little volume per session. If you're thinking of running this in a commercial gym but have to commute, it might just not be worth it.",['Intermediate'],['Bodybuilding'],At Home,8.0,40.0,121,2025-06-17 01:21:00,2025-06-23 12:28:00 Home Workout,Bruh,['Advanced'],['Bodybuilding'],At Home,12.0,60.0,192,2024-06-08 06:05:00,2025-06-18 11:06:00 Home gym barbell and dumbbell,"Start the new year with discipline. Focus on maintaining the new life style. This is for you, your son and wife. Be the example and show how a man behaves.",['Intermediate'],['Bodybuilding'],Garage Gym,12.0,60.0,588,2024-12-30 01:39:00,2025-06-18 11:58:00 Home simple workout,Just a simple 5 day abs heavy  workout,['Novice'],"['Athletics', 'Bodybuilding']",At Home,18.0,30.0,450,2025-04-26 03:06:00,2025-06-18 08:09:00 Homemade Meat Program,"I wanted a program that would suit my needs as a Home Gym owner, and my own personal goals. Wanted to pack meat on the upper body, and get some good strength in the lower body, but be able to do sprints, cardio, and play some sports without having to carry concrete legs around. So here is Homemade Meat. Powerbuilding style upper body, and strength based lower body. Giant sets for smaller muscle groups to maximise efficiency and get sickening pumps. All completed in 4 sessions a week. GYM REQUIREMENTS Squat Rack Adjustable Bench Barbell Ez-Curl Bar Dumbbells (I use the big collar dumbbells) Pull Up Bar Dip Bar Weight belt (for weighted chins and dips) Other gym essentials (chalk, sleeves, straps etc). I wrote this program based on my available equipment, but with any home gym, swap out the exercises or make adjustments so it can accommodate your equipment. Time tested lifts, heavy compounds, neck and core work. Supersets and Giant Sets to get the work done. FREQUENCY 4 sessions per week. Mon Tues Thurs Fri, or whatever suits your schedule. SESSION LENGTH Around 70 minutes with proper rest. REST TIMES Heavy Compounds: 2-3 minutes between each set. Supersets: 2-3 minutes between each superset. Giant Sets: The smaller muscle group work is done in giant set fashion. Three exercises after another and rest. 1:30-2 minute rest in between, get the metabolite build up going, huge pump, sickening gains. TOP SETS AND BACK OFFS You will see some top sets, where it's 1 set of a low rep and then 2-3 back off sets. Great way to figure out the weight for your back offs is to take 15%-20% off your top set and work with that. RPE BASED INTENISTY Rate of perceived exertion, put simply: RPE10: Couldn't have done another rep, complete failure RPE9 - 1 rep left or a little more weight RPE8 - 2 reps left RPE7 - etc TECHNIQUE Controlled eccentrics, explosive concentric. If there is a pause programmed, give it a good pause. PROGRESSION Use the RPE scale to track progression. If in week 1 you did 60kg bench for sets of 6 and at an RPE8, and 3 weeks later 60kg feels like an RPE6-7, then increase the weight for your working sets. You can also progress by reps, starting at the lower end of the rep ranges and increasing over time with the same RPE or slightly higher. So long as the RPE is accurate and you aren't lollygagging, progress will follow. TESTING Block 3 calls for some rep maxes and then back off sets. See what you're made of and give these sets a crack. Record your weights, repeat the program and see if you make progress. CALORIES The superset and giant sets are demanding. Get those calories in. 1.6g of Protein per kg of bodyweight, good carbs, healthy fats, Meat won't make itself. Pack on some Homemade Meat, and I hope you enjoy my program.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,70.0,168,2024-06-12 03:28:00,2025-06-18 10:35:00 Hometechease workout program,Get strong,"['Beginner', 'Novice']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Dumbbell Only,1.0,70.0,4,2025-03-17 06:56:00,2025-06-18 10:10:00 Honcho Cock Arms/Shoulders,Get honcho cock arms and shoulders,"['Novice', 'Intermediate']","['Powerbuilding', 'Bodyweight Fitness']",Full Gym,18.0,60.0,648,2025-06-07 06:55:00,2025-06-18 08:04:00 Honcho Cock Chest/Back,"This is a modified version of Basement Bodybuildings' Upper/Lower program. It's a mix between his PPLPP and U/L. Using the drop set principles and rep ranges from the PPLPP and using workout selection and order of his U/L. All of the credit is to Basement Bodybuilding, this is just my own rendition of his programs that I am running Total weekly volume: Chest - 10 Shoulders - 11 Back - 11 Biceps - 7 Triceps - 7 Abs - 6 Quads - 10 Hamstrings - 8 Calves - 6 The volume is about 1 set more a week for chest and back. Hamstring volume is 2 sets more and Quad volume is 4 sets more than his U/L program. Overall it’s well rounded with a moderate focus on legs and back.","['Beginner', 'Intermediate', 'Novice', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,456,2025-05-21 07:49:00,2025-06-18 12:04:00 Hopefully work (1),Just repeat it if you like it,['Intermediate'],['Bodybuilding'],Full Gym,3.0,60.0,111,2025-05-17 06:57:00,2025-06-18 11:40:00 Hopes & Prayers,Pre-NS Grind,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,90.0,120,2025-06-03 04:03:00,2025-06-18 12:07:00 Horsecockery,Build muscle and size with a focus on arms & shoulders.,"['Beginner', 'Novice']","['Muscle & Sculpting', 'Athletics']",Full Gym,12.0,60.0,419,2024-11-11 07:55:00,2025-06-18 11:23:00 Horsecocking Pencilneck program,Real shit,"['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerlifting']",Full Gym,12.0,60.0,312,2024-10-03 05:40:00,2025-06-18 10:00:00 "Hot & Ready PPL × 2 - 4 Week Meso Cycle","Get in the gym, move some weight, get big. Science is cool, but everyone needs to go hard sometimes.","['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Athletics']",Full Gym,4.0,100.0,203,2024-12-30 07:08:00,2025-06-18 10:55:00 Hot Girl Shit,Beginner or intermediate. Foundational exercises with a focus on hypertrophy to complement other sports such as cycling or running.,"['Beginner', 'Novice']",['Bodybuilding'],Garage Gym,4.0,60.0,32,2024-09-16 10:54:00,2025-06-18 12:04:00 Hour Glass Physique,"Pure bodybuilding program I have built for my girlfriend. It follows a basic linear periodisation as well as double and dynamic double progression to drive progressive overload. Get the dream Wonder Woman like physique, with an hourglass shape without the need to cut calories. If anything I’d suggest a slight surplus to build your lats, glutes and shoulders optimally. If you think you want to get slightly leaner first, you can go for a cut while running the program to minimise muscle loss and then run another cycle of this on a surplus. Recommended training schedule: Tuesday: Train Wednesday: Rest Thursday : Train Friday : Rest Saturday : Train Sunday: Rest Monday : Rest",['Intermediate'],['Powerbuilding'],Full Gym,12.0,70.0,228,2025-04-07 02:33:00,2025-06-18 10:24:00 Hourglass V2,Hourglass physique.,"['Novice', 'Intermediate']","['Athletics', 'Bodybuilding']",Full Gym,16.0,70.0,288,2025-03-03 02:03:00,2025-06-23 12:42:00 House's strength gaining program,To push you to the limits and not hold back one bit,['Intermediate'],['Bodybuilding'],Full Gym,5.0,60.0,210,2024-11-13 11:41:00,2025-06-18 08:01:00 How to Rizz a Sigma 2,To learn to rizz a sigma (again),['Beginner'],['Bodybuilding'],Full Gym,11.0,80.0,286,2024-09-24 06:23:00,2025-06-18 11:44:00 Howey's Phase One HIT A B,A mass gain programme for novice trainers utilising High Intensity Training on an A/B training split. The last two sets of every exercise are taken to momentary muscle failure except deadlifts and back extensions.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Garage Gym,6.0,50.0,99,2025-03-02 02:23:00,2025-06-18 12:19:00 Hulk,"This program is made to increase maximal strength, while also adding size. Add 5 pounds to lifts every 3 week phase.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,9.0,60.0,189,2024-05-15 12:16:00,2025-06-18 10:52:00 Hussein PPL 6 Day Split,"This program is Designer to put on significant amount of muscles and get that lean asthetstic physic especially for skinny guys. You will perform 6 Days a week but you can also do 3 days but keep in mind that the gains wont be as high then.","['Beginner', 'Novice']","['Powerbuilding', 'Bodybuilding']",Full Gym,16.0,60.0,672,2025-03-02 12:59:00,2025-06-21 08:46:00 Hustler Season,"This program is designed for intermediate lifters that already know the basics and have good form but are working to build their overall strength and aesthetics. For people that don’t have a lot of time in their days but still want to improve at the gym. This program seeks to work most of the major muscle groups and their antagonistic pairs. The program’s progression is building up to a one rep max at the end of the 6 week program. The weekly progression of the program is more difficult at the start of the week however, deload is allowed and encouraged by the end of the week. Wake up! It’s Hustler Season!!!","['Intermediate', 'Novice', 'Advanced']","['Athletics', 'Powerbuilding', 'Olympic Weightlifting']",Full Gym,6.0,40.0,132,2025-04-13 01:31:00,2025-06-18 08:55:00 Hybrid - massing and running,"This is a program that tries to cramp in as much volume for muscle growth as possible in only three days to give space for running. I like to do the longer runs on sunday so in this case day 1 = sunday. The running is done 75% in zone 2 and 25% sprints, only 2 running sessions a week. The workout starts of with some heavy compunds and continiues with supersets of BI and TRIs and then Sidedelts and Traps or Pecs. The supersets are designed to be as efficent as possible. The exercises uses the same equipment or at least dont make you run around in a crowded gym and take up unnecessary space. The volume increases fast and after five weeks in the gym their is a scheduled deload. I need it, maybe you dont. But the workouts in week five should be a soulcrushing experience. As per usual: Eat enough, get your proteins in and sleep alot. Enjoy!",['Novice'],['Athletics'],Garage Gym,12.0,60.0,216,2024-05-28 07:31:00,2025-06-24 06:53:00 Hybrid Athlete Build Plan,"This 4-week hybrid training program is designed to help you build lean muscle mass, increase strength, and improve overall conditioning without sacrificing speed or endurance. It’s perfect for athletes who want to look strong, move fast, and perform at a high level. The program combines traditional resistance training with sprint work, zone 2 cardio, and functional movements to enhance performance and aesthetics at the same time. Each week includes structured strength sessions and smart conditioning work to maximize results and recovery.","['Intermediate', 'Novice']",['Powerbuilding'],Full Gym,4.0,60.0,112,2025-03-31 09:01:00,2025-06-28 06:08:00 Hybrid Athlete Program,For those who prioritize cardio 2 days a week full body allows you to keep your gains while reaching your cardio goals.,['Novice'],['Athletics'],Garage Gym,12.0,50.0,169,2023-12-23 11:48:00,2025-06-24 10:31:00 Hybrid Beast,"It is oriented toward athletes who need power and strength but don’t have time and a lot of energy. It is a time-efficient program.",['Novice'],['Powerbuilding'],Garage Gym,8.0,70.0,80,2025-01-20 01:41:00,2025-06-18 11:03:00 Hybrid Calisthenics,Designed to be a blend of weight training and calisthenics for a balanced physique.,"['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Olympic Weightlifting', 'Powerbuilding']",Full Gym,12.0,60.0,252,2025-01-21 03:26:00,2025-06-18 08:19:00 Hybrid Grind: Strength & Skill Mastery,"This four-week program is designed to build a powerful blend of strength, control, and endurance through a structured mix of Olympic weightlifting and advanced calisthenics. Each week, you’ll focus on two lower body and two upper body days, with a carefully balanced approach to maximize both power and precision. The goal is not only to lift heavier but to master your body’s movements, develop functional strength, and cultivate mental resilience. On lower body days, you’ll focus on explosive Olympic lifts like snatches and clean & jerks, paired with heavy squats and accessory movements targeting posterior chain strength. Upper body days are built around high-skill calisthenics like muscle-ups, handstand push-ups, and dips, allowing you to build bodyweight control alongside raw strength. The program uses an RPE-based progression to help you safely increase intensity each week, with the final week pushing you to your limits. By the end of four weeks, you’ll see improvements in your power, stability, and control, with a body that’s stronger, more agile, and better conditioned to face the next challenge.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,4.0,60.0,84,2024-11-09 01:36:00,2025-06-18 11:24:00 Hybrid Health 5 week program,"Gaining strength: push, pull, squat, hinge, carry + Cardiovascular health & fitness","['Novice', 'Beginner']","['Muscle & Sculpting', 'Bodybuilding']",Garage Gym,5.0,60.0,100,2024-11-02 07:09:00,2025-06-18 08:31:00 Hybrid MMA + Bodybuilding Upper Posterior Workout Program,"Build muscle and strength while training for MMA or any other fighting training. Program Structure: Monday - Posterior/Legs and Back Tuesday - Upper/Chest, Shoulders, and Arms Wednesday - Cardio/MMA/Fight Training Thursday - Posterior/Legs and Back Friday - Upper/Chest, Shoulders, and Arms Saturday - Cardio/MMA/Fight Training Sunday - Rest Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,90.0,366,2024-06-11 03:03:00,2025-06-18 10:56:00 Hybrid Plan,Training to be a complete Athlete,"['Novice', 'Intermediate']","['Bodyweight Fitness', 'Bodybuilding']",Full Gym,6.0,90.0,168,2025-02-21 07:02:00,2025-06-18 10:36:00 Hybrid Powerlifting,Increase your strength while improving your endurance,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,4.0,40.0,94,2025-03-16 10:42:00,2025-06-21 01:15:00 Hybrid Strength x Calisthenics Performance,"Program Description: This is a 4-day hybrid strength, calisthenics, and hypertrophy program designed for intermediate to advanced athletes who want to build elite-level bodyweight strength (planche, front lever, handstand, weighted muscle-up) while maintaining or increasing maximal strength in powerlifting movements. Each workout seamlessly integrates skill work, compound lifts, and smart hypertrophy volume—all in one session. Goals: 1. Build and refine advanced calisthenic skills [planche, Front lever(FL), Hand stand(HS),Muscle up(MU)] 2. Maintain/build maximal strength 3. Target key muscle groups for hypertrophy 4. Improve bodyweight-to-strength ratio 5. Reduce CNS fatigue and joint overuse risk Weekly Schedule (4 Days): Day 1: Push Strength + Planche & Handstand + Chest/Shoulders Hypertrophy Day 2: Pull Strength + Weighted Muscle-Up + Back/Biceps Hypertrophy Day 3: Push Volume + Planche/HS + Triceps/Shoulders Hypertrophy Day 4: Front Lever + Posterior Chain and legs Hypertrophy Block Format: 4-week mesocycles Week 4: Deload (reduce volume by 40–50%)(Use week to recover joints, connective tissue, CNS) Progress by adding reps, sets, or weight weekly within RIR 1–2 Credits: Designed for advanced strength athletes seeking skill mastery & aesthetics Recommended Add-Ons: 1. Active recovery: mobility, walking, easy climbing 2. Nutrition: high protein (2g/kg), slight deficit (~250–400kcal) for cut","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,4.0,80.0,96,2025-05-20 10:38:00,2025-06-30 03:14:00 Hybrid Strength x Calisthenics Skill,"Welcome to the ultimate hybrid program—designed for the serious athlete who refuses to choose between brute strength and bodyweight mastery. Hybrid Strength x Calisthenics Skill is a 4-day/week program for intermediate to advanced lifters, with a bit of calisthenics experience, who want to simultaneously get stronger in compound lifts, master elite calisthenics skills (planche, front lever, handstand, muscle-up), and develop a lean, muscular physique. Whether you're a climber, powerlifter, or bodyweight athlete, this program will take your performance to the next level. Program Goals: -Build advanced calisthenic skills (planche, front lever, handstand, weighted muscle-up) -Increase absolute strength in compound barbell lifts -Develop balanced muscular hypertrophy across all major muscle groups -Improve your power-to-weight ratio for climbing, athleticism, or aesthetics -Enhance mobility, control, and joint integrity for long-term performance Weekly Schedule (4 Days): Day 1: Push Strength + Skill (Planche + Handstand) + Upper Hypertrophy Day 2: Pull Strength + Skill (Muscle-Up) + Upper Hypertrophy Day 3: Lower Body Strength + Handstand Skill + Posterior Chain Hypertrophy Day 4: Pull Volume + Skill (Front Lever) + Arm & Core Hypertrophy Block Format: -4-week mesocycles -Week 4 is a deload (reduced volume and intensity) -Weekly progression in reps, sets, or load while keeping RIR 1–2 on most working sets Progression Principles: -Use RIR 1–2 for working sets. Increase reps/weight weekly within rep ranges. -Skill progressions: Increase hold time or move to harder progressions (e.g. tuck → advanced tuck → straddle)",['Novice'],"['Powerlifting', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,80.0,120,2025-05-21 11:59:00,2025-06-18 10:13:00 Hybrid Training Upper/Lower,This program is for building both strength and maintaining muscle while improving cardio and work capacity.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,228,2025-02-26 01:17:00,2025-06-18 08:02:00 Hybrid Workout,Improve body comp and cardiovascular health.,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting']",Full Gym,10.0,70.0,330,2024-03-22 04:15:00,2025-06-18 08:08:00 "Hybrid athlete: 8 week Power, Speed & Endurance","Purpose for program is to improve general athletic ability on all parts. This program will improve strength, explosive strength, build muscle, improve speed, jumping ability, and endurance. After 4 weeks the program will be updated, with lower reps and faster and less running distance. After the 8 weeks on deload week might be necessary to reduce systemic fatigue etc. The program is auto regulated, i.e to tired to do the amounts of sets and effort, reduce sets. Monday rest Tuesday full body Wednesday intervals Thursday rest Friday lower body Saturday upper body Sunday aerobic intervals","['Novice', 'Beginner', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,80.0,384,2024-11-02 09:43:00,2025-06-18 12:06:00 Hyper Functional Training Routine,This workout routine is to build strength in places that Powerlifting training lacks and to also build explosive power,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,1.0,60.0,18,2024-03-13 09:34:00,2025-06-26 05:24:00 Hyper Strength,Strength and Hypertrophy in a balanced program,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,183,2025-04-29 08:34:00,2025-06-18 07:52:00 Hyper aesthetic,For enhanced and high gym going lads to Max out aesthetics ,"['Beginner', 'Novice', 'Intermediate']",['Muscle & Sculpting'],Garage Gym,8.0,70.0,376,2025-06-02 02:51:00,2025-06-21 03:41:00 Hyperbolic TIme Chamber,"Designed to help u get jacked. Upper body focused. Upper Lower Upper Rest Repeat it again Take a rest day after Upper B then go back to Upper A. Example Sunday : Upper A Monday : Lower Tuesday: Upper B Wednesday: Rest Thursday: Upper A Friday: Lower Saturday: Upper B Sunday : Rest Next week the program will start on Monday as the program doesn’t revolve around fixed day so each week different days will have different workout","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,18.0,80.0,828,2025-06-18 05:02:00,2025-06-21 05:18:00 Hypermass,"Stimulate all the muscles in the body without killing you with fatigue. Neck, forearms, serratus: nothing is neglected.",['Intermediate'],['Bodybuilding'],Full Gym,16.0,60.0,352,2024-11-23 11:03:00,2025-06-18 11:39:00 Hypertrophy,"-Increase shoulders and glutes! hamstrings, quads, calves, triceps, back and chest secondary -Reduce/maintain biceps -Increase core outline -Decrease body fat percentage",['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,4.0,120.0,469,2024-06-12 06:18:00,2025-06-18 10:36:00 Hypertrophy (For Strength),"Hypertrophy (For Strength) Focused Block: 2–3 Training Cycles (Each training block known as a mesocycles last week 6-8 weeks) --- Goal This focused block is all about building **muscle size and structure** in a way that sets you up for future strength. When your muscles are developed in the right places — your quads, glutes, hamstrings, back, chest, and shoulders — you create a stronger base to lift heavier and move more powerfully in the next phase of training. It’s about building muscle that’s*strong, capable, and functional. --- Key Features Rep Ranges: Sets of 5–10 reps — enough load to challenge your muscles and stimulate growth, while still reinforcing good technique and strength. Exercise Selection: You’ll focus on full-body compound movements that target the main drivers of strength: - Squat Variations: Leg press, belt squat - Hip Hinges: Romanian deadlifts (RDL), trap bar deadlifts, hip thrusts - Pressing Variations: Barbell bench press, dumbbell bench press, overhead press - Pulling Variations: Rows, pull-ups, pulldowns - Carries & Loaded Core Work: Farmer’s carries, plank variations (front plank, side plank, Copenhagen plank) Isolation work is included only if it helps reinforce strength or address weak points. Training Volume: Slightly higher than a standard strength phase, but still manageable within, 2–3 full-body sessions per week. Target 8–15 hard sets per muscle group per week, mostly through compound lifts. Progression Methods: You’ll track progress by adjusting: - Volume (adding sets as needed) - Reps (working toward the top of your target range) - Load (gradually increasing weight used) Effort (RIR – Reps in Reserve): Most sets are performed at 1–3 RIR, meaning you stop each set with 1 to 3 good reps left in the tank. - RIR 3: Moving well, could do 3 more reps - RIR 2: Working hard, but in control - RIR 1: Near max effort, just 1 clean rep left This keeps intensity high without pushing you into burnout. --- Why This Works - Builds **lean, functional muscle** to support heavier lifts later - Focuses on muscles that **directly impact strength** - Improves **work capacity and muscle recovery** - Keeps workouts efficient — **no fluff, all function** --- Common Mistakes to Avoid - Doing too much variety — stick to the basics and progress them - Going to failure every set — leaves you fried with no room to grow - Overloading isolation work — keep the focus on the compound lifts - Under-recovering — with 2–3 focused sessions per week, recovery is part of the plan",['Intermediate'],['Bodybuilding'],Full Gym,6.0,40.0,96,2025-03-28 04:22:00,2025-06-18 09:28:00 Hypertrophy (For Strength) Mesocycle # 1,"**The Three Kinds of Strength Training** 1. **Hypertrophy (For Strength)** 2-3 Training Cycles - Sets of 5-10 - Exercises that grow the most muscle but convert well to strength moves - Slightly higher volumes 2. **Basic Strength** 2-3 Training Cycles - Sets of 3-6 - Exercises that increase strength the most, and are very similar (or same as) competition/outcome exercises but - Normal strength training volumes 3. **Peaking Phase** 1 Training Cycle - Sets of 1-3 - Sets of 3-6 RPE 3-6 for technique between hard sessions - Mostly competition exercises - Loads go from RPE 7 to RPE 9 - Last week only RPE 3-6 - Volume progress from strength volumes to no training, then you’re ready to show off --------------------------------------------- **Phase Potentiation** 1. Put on muscle (with hypertrophy phase) 2. Make muscle stronger (with basic strength phase) 3. Peak for max performance (with peaking phase) 4. Take an active rest phase - 1-3 weeks of super easy or no formal training to heal up 5. REPEAT! **Note:** A.) Best results with 2-3 hypertrophy and 2-3 strength phases in a row, just one peaking phase B.) You don’t have to peak if you don’t want to… can just do hypertrophy and strength back to back with an active rest on occasion",['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,60.0,179,2025-01-20 05:53:00,2025-06-18 12:14:00 Hypertrophy 101,"This program is designed to build strength across a range of compound lifts using moderate to high rep ranges (5–30 reps), while also progressively increasing strength in accessory and isolation movements. The primary goal is to drive muscle growth (hypertrophy), using strength gains as a key indicator of progress. If only the first set has an RPE listed, it's because it is used to set the initial load appropriately. Subsequent sets are performed with the same weight, and while they may feel more challenging due to accumulating fatigue, the goal is to complete them with the same load.",['Beginner'],"['Bodybuilding', 'Athletics']",Full Gym,6.0,60.0,118,2025-04-28 02:10:00,2025-06-18 10:01:00 Hypertrophy 225,"This program is designed to build strength across a range of compound lifts using moderate to high rep ranges (3–30 reps), while also progressively increasing strength in accessory and isolation movements. The primary goal is to drive muscle growth (hypertrophy), using strength gains as a key indicator of progress. If only the first set has an RPE listed, it's because it is used to set the initial load appropriately. Subsequent sets are performed with the same weight, and while they may feel more challenging due to accumulating fatigue, the goal is to complete them with the same load.","['Novice', 'Intermediate', 'Beginner']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,6.0,60.0,78,2025-04-11 03:37:00,2025-06-18 09:05:00 Hypertrophy : 4 Weeks 4 Days,Between other program,"['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,90.0,104,2024-07-27 05:05:00,2025-06-18 12:21:00 Hypertrophy Basement Program,Hypertrophy program tailored to work alongside marathon training due to only having one leg day session per week. Leg days alternate workouts each week where the focus is on either squats or deadlifts.,"['Intermediate', 'Advanced']",['Muscle & Sculpting'],Garage Gym,12.0,60.0,192,2024-08-13 08:51:00,2025-06-18 11:24:00 Hypertrophy Hustle 2.0: Upper/Lower,Get HUUUUGE,"['Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Powerbuilding', 'Bodybuilding']",Full Gym,12.0,70.0,432,2025-06-19 03:42:00,2025-06-28 02:35:00 Hypertrophy Hustle: Push/Pull split,Intermediare program to get HUGE with upper body emphasis.,"['Beginner', 'Intermediate', 'Novice']",['Bodybuilding'],Full Gym,12.0,90.0,288,2025-04-30 01:07:00,2025-06-21 05:20:00 Hypertrophy Hybrid,"The purpose of this program is to maximize muscle growth during a bulking phase by combining the structure of Push/Pull/Legs (PPL) with the balance and frequency of Upper/Lower training. It’s designed to train each major muscle group twice per week with an evidence-based volume of 14–15 sets, which has been shown to optimize hypertrophy in intermediate to advanced lifters. By distributing training across five focused sessions, the program ensures high-quality work without excessive fatigue or time in the gym. This hybrid structure supports progressive overload, full recovery, and well-rounded development, making it ideal for building size, improving muscle balance, and enhancing overall physique during a calorie surplus. This program uses double progression — aim to increase reps each week, then increase weight once you hit the top of the rep range. • Don’t stress about RPE — it’s just a general effort guide (keep sets challenging but with good form). • Main lifts (like bench and squat): work in the 6–10 rep range. Start at the low end and add 1–2 reps per week. Once you hit 10 reps for all sets, increase weight by ~5 lbs and repeat. • Accessory lifts: use an 8–12 rep range. Add 1–2 reps each week until you hit 12, then increase weight by ~5 lbs.",['Intermediate'],['Bodybuilding'],Full Gym,4.0,70.0,152,2025-05-28 07:38:00,2025-06-25 11:19:00 Hypertrophy Mesocycle,"Growth, Mass, ROM improvement",['Advanced'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Olympic Weightlifting']",Full Gym,5.0,150.0,185,2024-01-22 09:17:00,2025-06-18 11:45:00 Hypertrophy PPL,High Volume PPL 6x/week program focused on Hypertrophy. Every major muscle is hit 10+ times per week. Forearms and calves are done daily. Every set is close to failure excluding your warmup sets / stretching etc... This is not a strength program. Not recommended for athletes in-season.,"['Novice', 'Intermediate', 'Beginner']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,80.0,896,2025-02-15 04:01:00,2025-06-18 12:11:00 Hypertrophy Progression Series: Advanced,"The Hypertrophy Progression Series Program is a fitness program designed to take you from a beginner to advanced level lifter. While programmed as a 12 week block, I encourage you to think of it as 3, 4 week mesocycles wherein at the end of each meso you may swap out exercises as you see fit to increase or decrease volume for muscle group as needed or simply give a muscle group more work if its a target area of yours. All exercises with an alternative movement will have a note attached with the reps for that movement, if no reps are specified it means reps remain the same for the alternate movement. All bridging tiers of the program are designed to be run over a shorter period of time at 6 weeks per program or 2, 3 week mesocycles. Regarding the Advanced Program: The Split is a 5 times per week, 3 Upper, 2 Lower Body program. Should you choose to advance beyond this program onto my Advanced+ programs you will be well prepared for the volume offered in those programs. Finally we come to the first of my programs designed to build a specific physique, this program particularly is designed after Tom Hardy's Bane physique. Some movements in this program are marked: '(A)' or '(B)' in this case you will pick the movement to do and continue following the corresponding movements with your initial pick marking all alternate movements as skipped. Unless specified otherwise all sets are to be performed at 9RPE or 1RIR. You will not achieve the desired end goal of this program unless you are eating in a caloric surplus. THIS IS NOT A CUTTING PROGRAM. Regarding Deloads: From this point forward you will incorporate strategic deload weeks into your mesocycle. As a rule of thumb weeklong failure to match or progress on your primary lift at the start of each workout constitutes taking a deload week. On this week you will halve all sets you perform prioritizing keeping your heavier rep range sets, and you will cut all weight down to 75% of your previous week. For example if last week you did 4 sets of Seal Rows supersetted with Tricep Pushdowns you will cut to 2 sets and if you did 60kg on Seal Rows this week you will do 45kg, 40kg on Pushdowns = 30kg this week. Final Note: On Lower Body Day 2 the final superset of the day is entirely optional should you want a little bit more leg volume.",['Intermediate'],['Bodybuilding'],Garage Gym,12.0,80.0,288,2025-05-02 12:18:00,2025-06-18 11:46:00 Hypertrophy Progression Series: Beginner,"The Hypertrophy Progression Series Program is a fitness program designed to take you from a beginner to advanced level lifter. While programmed as a 12 week block, I encourage you to think of it as 3, 4 week mesocycles wherein at the end of each meso you may swap out exercises as you see fit to increase or decrease volume for muscle group as needed or simply give a muscle group more work if its a target area of yours. All bridging tiers of the program are designed to be run over a shorter period of time at 6 weeks per program or 2, 3 week mesocycles. All exercises with an alternative movement will have a note attached with the reps for that movement, if no reps are specified it means reps remain the same for the alternate movement. Regarding the Beginner Program: You will advance from the beginner program after a training block wherein you are confident you can handle a higher workload. The Beginner program is a 3x per week, full body split utilizing supersets to cut down your time spent in the gym. All sets are to be performed at 1RIR or 9RPE unless specified otherwise.",['Beginner'],['Muscle & Sculpting'],Garage Gym,12.0,40.0,144,2025-04-30 10:07:00,2025-06-18 09:21:00 Hypertrophy V3,"All muscle groups have a minimum of 7 sets per week with biceps, chest, + back at 11, 12, and 13 sets. Exercises per body group are spread throughout the week to allow maximal effort and recovery. Every set should be pushed to within 1 rep of failure, using MYO Rep Pauses to push past regular rep ranges. IE - if you can typically lat pulldown 100 lbs 12 times, do that on set one. On set 2, 3, and 4 - get as many reps as you can, rest for 2-5 seconds, then continue that process until you hit actual mechanical failure.",['Beginner'],['Muscle & Sculpting'],Full Gym,6.0,60.0,126,2024-05-31 08:54:00,2025-06-18 08:07:00 Hypertrophy biased powerbuilding phase,powerbuilding,"['Novice', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,90.0,98,2025-03-23 05:18:00,2025-06-18 11:43:00 Hypertrophy training,Hypertrophy. Deload after 6 weeks,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Garage Gym,6.0,70.0,138,2024-08-02 04:18:00,2025-06-18 10:00:00 Hypertrophy-Cell,"Late Novice-Early Advanced. Makes use of dumbbells, plus a commercial gym Day 2 and 6. In all seriousness, it’s a hypertrophic focused program that gives the aesthetic I desire with intelligent programming. Hard work required.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,288,2024-07-24 02:01:00,2025-06-18 07:51:00 Hypertrophy: PPL-PPL 2,Grow Muscles,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,90.0,360,2025-05-28 07:51:00,2025-06-29 08:28:00 HypertrophyHaus,Enhance growth of deficit areas.,"['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,8.0,60.0,288,2024-12-11 07:32:00,2025-06-18 10:57:00 Hyrox Strength Program,"Combining strength training with Hyrox-specific WODs creates a comprehensive program that addresses every aspect of race-day performance. You’ll not only build the strength and power needed to crush the functional movements but also develop the endurance, efficiency, and mental toughness required to achieve your dream times. Remember, Hyrox isn’t about being the fastest runner or the strongest lifter—it’s about finding the perfect balance between strength, endurance, and resilience. By training smarter and focusing on both your foundation and race-specific skills, you can transform your preparation and cross the finish line faster than ever before. Now is the time to commit to the process, trust in the power of this balanced approach, and unlock your full potential. Your dream Hyrox time is waiting—go chase it.",['Advanced'],"['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,12.0,90.0,144,2024-11-20 11:53:00,2025-06-25 07:13:00 I am Old School,Old school inspired program that utilizes concepts from the golden era of bodybuilding.,['Beginner'],['Bodybuilding'],Garage Gym,12.0,60.0,288,2024-01-18 08:53:00,2025-06-18 10:25:00 I can’t use my legs bc I’m injured,Give you a way to exercise if you can use your legs,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,4.0,50.0,72,2025-04-08 01:12:00,2025-06-18 10:43:00 I love my ex,5/3/1 to make your ex come back,"['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,3.0,90.0,18,2024-09-17 09:47:00,2025-06-18 08:40:00 I'm Really Fat and I Want to Lose Weight! (Ep 1),"My weight is above 150kg. I am really fat. I can do light cardio like treadmill but I can't do leg workout because my body doesn't support it. So this program is the first step to lose weight without injuring myself. Start with walking on the treadmill but never jog or run as it will hurt your knees and feet. Slowly regain your stamina over the weeks. Muscle training is important so that you don't lose muscle mass during your weight loss period. Eat enough protein too like chicken. For weight and muscle training, start with the weight that you can do but not over your limit. Keep it consistent for few weeks, and then try to increase the weight. If you are able to do legs, do add machine assisted legs workout. Rest between each day. Do not overexert yourself. You can have the weekend free. Let's go, I can do this!","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Muscle & Sculpting']",Full Gym,12.0,80.0,288,2024-12-09 07:15:00,2025-06-29 05:43:00 I'm a cop you idiot!,Get fit to pass RCMP,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,348,2024-06-05 02:19:00,2025-06-18 12:14:00 INSANE UPPER LOWER,TO GET HUGE,['Intermediate'],['Powerbuilding'],Full Gym,12.0,90.0,204,2024-11-02 02:05:00,2025-06-18 11:40:00 INVINCIBLE,"This program is aimed at people with at least 1 year of experience with the 4 main lifts (Bench Press, Overhead Press, Deadlift, Squat) and wanting to combine powerlifting with bodybuilding. Arms are not a priority in most powerbuilding programs, this is why there is a separate arms day every week. It WILL get you stronger AND bigger. Days Per Week:4 Program Split: Full Body - Upper - Lower - Arms/Shoulders How to Run the Program: Full Body - (Rest) - Upper - Lower - Arms/Shoulders - (Rest) - (Rest) Progression: Main Lifts(Bench,Squat, Deadlift,Ohp): You start with the prescribed % of the 1Rm and you continue the next week adding 5lbs(2.5kgs) or increasing the reps(from 3 to 4) When you notice that you hardly can progress, recalculate your increased 1Rm and start over with 4 sets of 4 reps with the prescribed % of the 1Rm(75% ,or 72% for OHP) Other Lifts: Just try to progressively overload over time, while sticking to the rep ranges. And remember: LAST SET BEST SET!",['Beginner'],['Bodyweight Fitness'],Garage Gym,1.0,100.0,22,2024-01-04 08:26:00,2025-06-28 05:36:00 IRONCLAD ULPPLH,"Ironclad is a highly efficient, results-driven powerbuilding program designed to maximize strength, hypertrophy, and conditioning in 40-minute sessions while ensuring optimal recovery and sustainability. Built around classic compound lifts, targeted hypertrophy-focused accessories, and progressive overload, it strikes the perfect balance between raw strength development and aesthetic muscle growth.","['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding']",Garage Gym,10.0,40.0,260,2025-02-11 01:57:00,2025-06-18 11:41:00 ISHP-3: Instinctive Strength & Hypertrophy,"ISHP-3: Instinctive Strength & Hypertrophy Progression (3-Day Cycle) For the student with little time, for the dad who has no time, and for anyone who needs an effective, quick, and few-days-per-week routine. Promote muscle hypertrophy (muscle growth) by utilizing a high-frequency, high-intensity, low-volume approach to training. Based on a gradual increase in weight and controlled repetition ranges, which makes it ideal for beginners and intermediates who are still developing strength. The use of increments each week allows users to progressively overload their muscles without jumping too quickly into heavier weights. Low Volume with High Frequency: Beginners often struggle with overtraining or improper technique when they use high-volume workouts. This program limits sets to 1-2 per exercise, ensuring that users focus on quality over quantity while getting the benefits of frequent stimulation. 1. Determine Your 1RM Before starting, you need to know your 1RM for each of the major lifts (squat, bench press, deadlift, etc.). You can either directly test your 1RM or use an online 1RM calculator based on a weight you can lift for x reps. 2. Progression : Weeks 1-2 (High Reps): Use 65-70% of your 1RM for 12-15 reps per set. Weeks 3-4 (Moderate Reps): Use 75-80% of your 1RM for 8-10 reps per set. Weeks 5-6 (Low Reps): Use 85-90% of your 1RM for 4-6 reps per set. Weeks 7-8 (Strength Focus): Use 90-95% of your 1RM for 1-3 reps per set. 3 Increase Weight Gradually: Each week, the weight increases by 2.5-5% for each exercise. This gradual overload ensures continuous progress while avoiding injury. Reps Drop as Weight Increases: As you increase the percentage of your 1RM, the number of reps you can complete will naturally decrease. This is normal and part of the program’s design. 4. Rest Periods As you increase the weight and lower the reps, allow for longer rest periods (2-3 minutes) between sets, especially during the strength-focused weeks (Weeks 7-8). 5. Workout Frequency The routine is performed three times a week with rest days in between (e.g., Monday, Wednesday, Friday). You can do light cardio on rest days, but avoid heavy lifting to allow for recovery. 6. Recovery Weeks After completing a full 8-week cycle, take a one-week break to let your body recover. Understanding RPE 6 RPE 6 is a moderate intensity level. If you’re performing a set with a weight that you can lift for 8 reps, at RPE 6, you should feel like you could comfortably do 4 more reps if needed. This level is ideal for volume work or in the early stages of your routine when you’re still warming up and building strength without pushing to failure. f you're consistently hitting the target reps and the weight feels light (RPE 6 or lower), it's a sign to increase the load.","['Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,8.0,60.0,240,2024-10-10 02:37:00,2025-06-18 08:16:00 Icarus,"To enahnce appeal with an emphasis on the Shoulder, the Back , the Legs and the Arms.","['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,210,2025-05-20 09:28:00,2025-06-18 11:02:00 Ice Machine,Push Pull Legs Split to track progress,['Beginner'],['Powerbuilding'],Full Gym,12.0,40.0,456,2024-10-01 08:36:00,2025-06-18 11:56:00 Ice cream fitness,Bli sterk,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,16.0,90.0,336,2025-02-10 07:48:00,2025-06-18 08:13:00 Ida's Program,kkl,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding']",Garage Gym,16.0,60.0,336,2025-02-17 04:33:00,2025-06-18 11:07:00 Idk (1),Get big,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,120.0,198,2025-04-24 05:49:00,2025-06-18 12:11:00 If you skip a workout ur g&y,To not be g@y <- bad word,['Advanced'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,324,2024-12-18 09:22:00,2025-06-18 12:24:00 Im just a girl,To get BBL accusations,"['Beginner', 'Novice', 'Intermediate']",['Powerlifting'],Full Gym,8.0,60.0,200,2025-03-21 06:20:00,2025-06-18 11:52:00 Improving session and performance,"Short period push phase! Main focus glute and shoulder,get stronger in all exercises","['Intermediate', 'Advanced']","['Powerbuilding', 'Athletics']",Full Gym,4.0,60.0,167,2025-03-24 02:19:00,2025-06-18 07:53:00 Improving session and performance (1),"Short period push phase! Main focus glute and shoulder,get stronger in all exercises","['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Powerbuilding']",Full Gym,4.0,60.0,160,2025-03-28 04:41:00,2025-06-18 11:03:00 In Between Programs Bridge,Bridge the gap between programs,['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,3.0,80.0,90,2025-04-14 05:30:00,2025-06-18 07:52:00 Insanus Goy V.II,very big boss TRVE goyim,"['Novice', 'Intermediate']",['Muscle & Sculpting'],Garage Gym,4.0,120.0,136,2025-03-09 08:48:00,2025-06-18 10:14:00 Insanus Sylvanus Soldier,Sylvain Duriff's strongest soldier,['Novice'],['Bodybuilding'],Garage Gym,4.0,120.0,84,2025-04-14 09:20:00,2025-06-18 11:49:00 Intense overload 3 days a week,Go up 5 pounds each time doing the exercise for optimal progressive overload.,['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Powerlifting']",Full Gym,12.0,90.0,234,2024-03-06 04:37:00,2025-06-18 08:34:00 Intermediate Bodyweight Strength,"Strength and muscular endurance, using full body workouts with supersets.","['Intermediate', 'Advanced']",['Powerbuilding'],At Home,12.0,60.0,180,2024-08-20 01:47:00,2025-06-18 09:11:00 Intermediate GIRLBOSS! HLM 3x Full Body,"The continuation of the Novice Girlboss program. RULES: You need to be at least Early Intermediate to run this program. !! ONLY RUN THIS PROGRAM WHEN THE NOVICE PROGRAM STOPS WORKING AND: a) you have tried bulking up and still don't progressively overload b) you have tried upping your protein intake and still do not progressively overload. Rest periods on the Heavy and Medium days are 2-3mins, supersets are mandatory pretty much. Light day rest periods are 1-1.5mins and supersets are NOT mandatory as the rest periods make it shorter. This program is designed with the female body in mind. It is structured with the Heavy Light Medium system to maximise useful volume and frequency, minimise joint fatigue and optimise hypertrophy. In order for a fullbody program to work variety is essential. So we vary the exercises, the reps and also the rest periods. Heavy days = Heavy Compounds, Low Reps, Long Rest Light Days= Isolations (for joint health and recovery), High Reps, Short Rest Medium Days = Medium Compounds (hypertrophy focused and more joint friendly than the ones on the H day), Medium Reps, Medium Rest. If you change things around the whole system falls apart. It's a brutally effective system to sculpt your dream body. It's a constant work in progress. Any feedback is more than welcome! ADVANCED VERSION OF THIS PROGRAM IS OUT!",['Intermediate'],"['Bodybuilding', 'Athletics']",Full Gym,16.0,60.0,288,2025-06-18 12:34:00,2025-06-18 10:20:00 Intermediate Overall Body Plan,Build strength and cut fat,['Intermediate'],['Powerbuilding'],Full Gym,8.0,50.0,224,2025-05-29 12:04:00,2025-06-18 11:10:00 Intermediate hypertrophy program,A program for intermediates focused on hyperthrophy. When doing heavy compounds (Bench press and squat in particular) train each set with 1 rep in reserve.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Bodybuilding', 'Powerbuilding']",Full Gym,6.0,60.0,134,2024-02-26 07:47:00,2025-06-18 11:20:00 Invincible,"Get stranger, Shreds and fit",['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,10.0,60.0,300,2025-01-21 07:15:00,2025-06-18 10:50:00 Iron Hippo's Iron Hands (Grip Program),This simple 6-week program is designed to give you a death grip capable of lifting any weird object with your hands. Choose two main lifts for the whole 6 weeks. Change out the main lifts every time you cycle through the program.,['Intermediate'],['Bodybuilding'],Full Gym,6.0,40.0,60,2025-04-06 03:56:00,2025-06-18 09:13:00 Iron Monk Powerbuilding U/L,"15 Week long, 4 times per week upper/lower program, which aims to maximize hypertrophy while building strength in the Squat, Bench, Deadlift, and Pullup. The program consists of 3 5-week phases, with top sets of 6, 3, and 1 reps, respectively. Backdown sets are percentage based and fashioned in a reverse pyramid style. Volume increases, then decreases within each phase, while intensity steadily increases through the phase and program. A focus on hypertrophy is maintained throughout the program, but secondary and accesory lifts become more specific as the program progresses. Important note on Pullups. The program also aims to develop back strength and size through a stronger weigted pull-up. Any grip, variation, or regression may be used. Alternatively, the pull-up can be replaced with barbell rows. In such 5 moving the rows to after the deadlift say in your training week. Phase one utilizes high repetitions with compound movements to improve work capacity and hypertrophy. Secondary movements used for SBD are: hack squats, larsen press, and good mornings. Phase two consists of more moderate volume and intensity. New secondary and bodybuilding movements are intoduced. Secondary movements used for SBD are: SSB squat, close grip bench, and Romainian deadlifts. Phase three are most strength specific and tapers to new one rep maces, including the weighted pull up. Secondary movements used for SBD are: high bar squats, paused bench press, and stiff legged deadlifts. *Bodybuilding movements are progressed through double progression * Percentages are not set in stone and can be altered with 1-2%. Stronger lifters can consider reducing the percentage List of substitutions: Pull Up: Chin Up, Barbell row Chin-Up: Neutral or wide frip pull-up, supponated lat pulldown Hack squat: Leg press, belt squat, pendulum squat. SSB Squat: Platz Squat, Smith machine squat High Bar squat: Tempo squat in competitive stance Good mornings: Dumbell RDL, SSB or cambered bar good mornings. Larsen press: Cambered bench Smith machine JM press: regular JM press Glute ham raise: 45° back extensions or reverse hyper. Conventional deadlift: Sumo or low handle trap bar deadlifts Behind the neck press: dumbell shoulder pres, seated barbell or smith machine overhead press","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,15.0,80.0,255,2024-10-28 09:43:00,2025-06-18 11:43:00 Iron Press,"This setup ensures consistent, long-term gains across all three lifts, which is ideal for lifters who want to specialize in pressing strength without neglecting full powerlifting development. Use 90% of 1RM for Squat, and Deadlift only every cycle.",['Novice'],"['Athletics', 'Bodybuilding']",Full Gym,5.0,120.0,112,2025-05-09 05:03:00,2025-06-18 10:33:00 Iron Sheik,"This program is meant to be fun and enjoyable because I don’t have time for anything that isn’t that. I hope to get strong and big, but those are second and third on my list of purposes. Shout out to the middle aged folks who just want to move. Weeks 6 & 7 are peak weeks Week 8 is a deload",['Advanced'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,60.0,184,2025-01-14 08:08:00,2025-06-18 07:57:00 Ironpipe’s Overhead Press Progression,"Get the supporting muscles fired up and help progress the Overhead Press. Do this plan on either Strict, Push press or OHP Week 7 is testing with ramping % Added walking at end of day 2. Cardio building. Either walk,jog or farmer walk Incline press progression each week. Total of 50 reps spread over the multiple sets , if not completing reps. Stay at % stuck on untill complete all reps, then progress 5%.. start at 25,15,10 if needed reduce at will.",['Novice'],['Powerbuilding'],Full Gym,7.0,60.0,56,2024-09-29 07:18:00,2025-06-26 02:47:00 Isa's upper lower,Advanced/intermediate program for my little uwu miimeow kitten,['Intermediate'],"['Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,312,2024-08-06 03:59:00,2025-06-18 07:51:00 Isak's upper lower splitt,"This program is designed specifically for women who want to build a strong balanced, and feminine physique. By following an effective upper-lower training split, you'll develop lean muscle, enhance your curves, and improve overall strength without the bulky look With a strategic mix of compound movements, isolation exercises, and progressive overload, this program targets key areas like glutes, legs, shoulders, and arms-helping you achieve a toned and sculpted figure. Whether you're a beginner or experienced lifter, this plan is adaptable empowering, and designed to make you feel strong, confident, and unstoppable","['Novice', 'Beginner', 'Intermediate']",['Muscle & Sculpting'],Full Gym,12.0,60.0,264,2025-02-27 12:56:00,2025-06-18 11:31:00 Issy starting program,Begin program to the gym,['Intermediate'],"['Powerbuilding', 'Athletics']",Full Gym,5.0,60.0,95,2025-05-30 04:41:00,2025-06-18 11:09:00 Italian Stallion (Upper Lower Split),"Upper Lower bodybuilding routine. Recommended rest times are as follows: 5-8 rep range: 90s-2 minutes 8-12 rep range: 60-90s 12-15 rep range: 30-60s","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,384,2024-11-11 07:15:00,2025-06-18 11:54:00 Ivysaur Intermediate,Strength gain,['Intermediate'],"['Powerlifting', 'Bodybuilding']",Full Gym,12.0,90.0,336,2024-03-02 08:36:00,2025-06-18 11:34:00 J. Nippard's Bodybuilding Transformation (Int.) 5x,"Disclaimer: This is not a 1:1 adaptation. For full details, check out Jeff Nippard’s program: 👉 The Bodybuilding Transformation System https://jeffnippard.com/products/the-bodybuilding-transformation-system Jeff Nippard’s Bodybuilding Transformation System targets pure muscle growth (hypertrophy) with science-based training—unlike his powerbuilding plans that mix strength and size. This version follows his intermediate-level routine: 5-day split (Upper–Lower–Pull–Push–Legs), 12 weeks total Weeks 1–5: Set A exercises, ramping up volume to failure Weeks 6–12: Set B exercises, again progressing to failure","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,80.0,408,2025-05-13 10:54:00,2025-06-19 12:53:00 J: Strength and szise Pickle inspired,The purpose is to create the strength of dinosaur killer pickle and the size of his physique in a realistic perspective.,['Advanced'],['Bodybuilding'],Garage Gym,5.0,90.0,75,2024-12-15 02:59:00,2025-06-18 10:56:00 JC's big 5,"Improve strength on big 5 lifts over 5 weeks. Lift like a Man",['Novice'],['Bodybuilding'],Full Gym,5.0,60.0,105,2025-04-22 07:46:00,2025-06-18 08:20:00 JCKD Intellectual,JCKD Intellectual workout plan.,"['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Olympic Weightlifting', 'Bodyweight Fitness']",Full Gym,18.0,60.0,594,2025-04-25 05:51:00,2025-06-18 10:40:00 JKs Program - Vol 1 (5/3/1 Powerbuilding),"To progress compound lifts whilst getting big and juicy. Set 1RM to 85% - 95% of actual max. Adjust 1RM after every 3 week cycle inputting achieved reps @ 95% into a 1RM calculator. Take deloads if and when required - adjust percentage and reps of compound lifts to (5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%)","['Novice', 'Beginner', 'Intermediate']",['Bodyweight Fitness'],Full Gym,9.0,60.0,261,2024-11-17 11:35:00,2025-06-18 12:01:00 JN Essentials 4x,Novice,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,50.0,88,2025-06-02 04:52:00,2025-06-18 08:24:00 JN Fundamentals FB,Full body fundamentals,['Novice'],['Powerlifting'],Full Gym,8.0,60.0,168,2024-05-18 08:20:00,2025-06-18 08:14:00 JN PPLL v1,"***Note: This slightly modified Jeff Nippard 2025 PPL recommendation emphasizes the arms and shoulders. This PPL includes an additional day (Push, Push, Legs, Lacking) to make the lacking muscle groups look bigger and wider.","['Intermediate', 'Advanced']","['Bodybuilding', 'Bodyweight Fitness']",Full Gym,7.0,90.0,161,2025-05-17 12:07:00,2025-06-18 12:34:00 JN-PPL,"Phase 1 - Base Hypertrophy (Moderate Volume, Moderate Intensity) Week 6 Semi-Deload week: Avoid failure and train lighter this week to promote recovery and prepare for the next 6 weeks! Phase 2 - Maximum Effort (Low volume, high intensity) Phase 3 - Supercompensation (High volume, moderate intensity) END: Full Deload week: Avoid failure and train lighter this week before running back through Week 1 of the program or onto a new program.",['Intermediate'],['Athletics'],Full Gym,12.0,60.0,302,2024-07-19 12:12:00,2025-06-18 08:34:00 JOC 5/3/1,Powerlifting focus,['Advanced'],"['Bodybuilding', 'Powerlifting', 'Muscle & Sculpting']",Garage Gym,4.0,60.0,35,2025-04-03 03:54:00,2025-06-18 12:15:00 JR Custom,Arm and shoulder / chest and back split for strength and muscle growth,"['Beginner', 'Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding']",Garage Gym,12.0,60.0,336,2025-05-01 11:16:00,2025-06-18 12:16:00 JTC SWPF,"Improving key lifts with incorporated accessories to create an overall strong build, this program is mainly strength focused",['Advanced'],"['Bodybuilding', 'Powerbuilding', 'Powerlifting']",Full Gym,6.0,80.0,168,2025-05-13 02:48:00,2025-06-18 08:13:00 JX3 tier 3,Build an X-frame,"['Novice', 'Intermediate']","['Athletics', 'Powerbuilding', 'Bodyweight Fitness']",Full Gym,18.0,90.0,702,2025-06-04 03:56:00,2025-06-18 12:11:00 Jack up for summer,To get jacked for summer,"['Beginner', 'Novice']",['Bodybuilding'],Full Gym,12.0,60.0,420,2024-02-17 11:24:00,2025-06-18 12:00:00 Jack's Strength Program,Get stronger,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,50.0,277,2024-12-14 08:08:00,2025-06-18 09:17:00 Jack's three day program 2,Make Jack jacked,['Advanced'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,90.0,136,2025-03-07 03:48:00,2025-06-18 08:02:00 Jacked As A Rebba On A Tuesday,"An intermediate well rounded program, that works every important muscle group till failure .",['Intermediate'],"['Athletics', 'Muscle & Sculpting']",Full Gym,8.0,50.0,168,2024-12-20 08:20:00,2025-06-18 11:26:00 Jacked Mini Wheat,"Gain muscle, recomp bodyfat. Build adherence and consistency. Bigger Bench & Delts. Biceps. Abs. Bigger Squat. Glute & Quad growth. Avoid knee pain. Be able to do pull-ups unassisted(back strength).","['Novice', 'Intermediate', 'Beginner']","['Powerlifting', 'Powerbuilding']",Full Gym,4.0,90.0,208,2024-02-20 10:51:00,2025-06-18 11:04:00 Jacked and Stacked Horse,"Big, Strong and Fast","['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,396,2024-09-19 12:19:00,2025-06-18 11:24:00 Jacob’s Strength Program (1) (1),Build strength through compounds and endurance through circuits,['Beginner'],['Bodybuilding'],Garage Gym,6.0,60.0,129,2025-02-04 11:13:00,2025-06-18 12:20:00 Jake and Javon Strength Training,To build strength.,['Advanced'],['Bodybuilding'],Full Gym,4.0,70.0,120,2024-10-03 01:44:00,2025-06-18 12:06:00 James Bond Workout,Look like James Bond,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,4.0,30.0,96,2024-05-13 03:31:00,2025-06-25 10:37:00 Japanese Muscle 最強,Perfect Muscle,"['Beginner', 'Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,60.0,48,2023-12-29 02:41:00,2025-06-18 09:12:00 Jared Feather’s Mesocycle,This upper body emphasized mesocycle created by Jared Feather is tailored to lifters seeking to maximize their upper body hypertrophy.,['Novice'],"['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,6.0,90.0,192,2024-10-05 05:29:00,2025-06-18 10:11:00 Jared’s training,Get stronger,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,30.0,192,2024-10-09 12:34:00,2025-06-18 08:47:00 Jasmin,Jasmins beginner program,['Intermediate'],"['Bodybuilding', 'Athletics']",Full Gym,4.0,60.0,80,2024-01-29 06:06:00,2025-06-18 11:06:00 Jay Cutler Style High Volume Workout Program,"Jay Cutler Style High Volume Workout Program Overview: This high-volume workout program, inspired by legendary bodybuilder Jay Cutler, is designed to progressively increase your training volume over time to maximize muscle growth and endurance. This program combines compound and isolation movements with strategic rest periods to ensure optimal recovery and performance. Key Features: Progressive Volume Increase: Each week, the total volume of your workouts will incrementally increase. This progression ensures continuous muscle stimulation and adaptation, driving hypertrophy and strength gains. Structured Rest Periods: For compound movements (e.g., squats, deadlifts, bench press), take 90-120 seconds of rest between sets. This allows for adequate recovery while maintaining intensity. For isolation movements (e.g., bicep curls, tricep extensions), rest for 45-60 seconds between sets. Shorter rest periods in these exercises will keep the muscle under constant tension and enhance the pump. Training to 1 RIR (Reps In Reserve): To prevent overtraining and injury, you will not train to failure. Instead, each set should be taken to about 1 RIR, meaning you should have one more rep left in the tank. This approach promotes sustainable progress and muscle growth without excessive fatigue. Progressive Overload Strategy: Each week, slightly increase the weight or the number of reps for each exercise. Monitor your progress and ensure you're steadily increasing the workload to keep challenging your muscles. Important Tips: - Maintain proper form and technique to prevent injury. - Ensure you're following a balanced diet rich in protein, carbs, and healthy fats to support muscle recovery and growth. - Get adequate sleep and hydration to optimize your performance and recovery. This high-volume workout program will push your limits and help you build a physique reminiscent of Jay Cutler's. Stay consistent, listen to your body, and watch as you achieve incredible gains over time.",['Advanced'],"['Athletics', 'Bodyweight Fitness', 'Powerbuilding']",Full Gym,8.0,80.0,232,2024-05-26 05:40:00,2025-06-18 11:14:00 Jay Cutler Workout Program,"This is a bodybuilding workout program supposedly attributed to Jay Cutler. It runs for 12 weeks with 5 training days per week. The weeks alternate between heavier weeks (the odd numbered weeks) and lighter, higher volume weeks. The higher volume weeks gradually increase in volume as the program progresses, whereas the heavier weeks decrease in volume.",['Novice'],['Bodybuilding'],Full Gym,12.0,120.0,342,2025-04-11 06:38:00,2025-06-18 11:11:00 Jeff Nippard Body building PPL,Build muscle/ Body Building,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,10.0,80.0,2125,2025-05-25 03:33:00,2025-06-18 08:15:00 Jeff Nippard Perfect PPL,"Push, Pull, Legs for muscle growth",['Intermediate'],['Bodybuilding'],Full Gym,10.0,60.0,394,2024-06-29 06:35:00,2025-06-30 11:04:00 Jeff Nippard best PPL 2025 3X week,huge gains,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,228,2024-12-05 07:24:00,2025-06-30 11:19:00 Jeff Nippard's The Essentials Program (2x),"The primary goal of this program is to maximize hypertrophy for those that only have 45 minutes to train, 2x per week. This will mean placing a heavy emphasis on increased intensity, rather than training volume.",['Advanced'],['Athletics'],Full Gym,12.0,50.0,156,2025-06-13 04:29:00,2025-06-18 12:20:00 Jeff Nippard-Women's Specialization program,"The primary goal of this program is to maximize overall muscular development and shape for women in the intermediate to advanced stage of physique development, with a special focus on glutes, shoulders, abs and back hypertrophy. The secondary goal of this program is to increase overall strength on fundamental compound movements that involve large muscle masses. To understand all the muscles worked, access the F.A.Q, alternate exercises and more, I reccomend getting the program! I'm currently adding in alternate exercises and tips from the program!","['Beginner', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,60.0,284,2024-07-27 06:54:00,2025-06-27 08:49:00 "Jeff Nippard’s Fundamentals, Upper&Lower Split, 4x",Primary goal is to establish a solid strength base with specifically selected foundational exercises.,"['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,224,2024-07-15 03:29:00,2025-06-27 02:11:00 Jeff x Baki Inspired Split,Fairly beginner to intermediate friendly split focused on hypertrophy and strength gains and just focussed on getting it done quickly and efficiently.,['Intermediate'],"['Athletics', 'Powerbuilding']",Full Gym,12.0,60.0,492,2025-02-08 11:16:00,2025-06-18 10:58:00 Jefffffffff,"Lose that gut, get stronger and more defined","['Advanced', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,50.0,252,2024-10-18 03:48:00,2025-06-18 11:11:00 Jempce,"- Bulletproofing knees, shoulders, lower back - Maintain or gain some strength in full body",['Intermediate'],"['Powerbuilding', 'Bodyweight Fitness']",Full Gym,12.0,80.0,504,2024-08-14 09:48:00,2025-06-18 11:31:00 Jenna PPL,"This is a beginner program that uses 3 waves to progress. Each wave adds volume in week 2 and week 3, then drops back down in the next wave, which uses a different rep scheme. All sets should be done between 1 and 4 Reps in Reserve (RIR).",['Intermediate'],"['Powerbuilding', 'Bodybuilding']",Full Gym,9.0,40.0,90,2024-01-10 05:54:00,2025-06-18 12:01:00 Jensen Ackles Soldier Boy Workout,Look like Soldier Boy. Heavy on the traps shoulders and legs.,"['Novice', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,192,2024-11-18 08:05:00,2025-06-18 08:26:00 Jensen og Nielsen,Gains brah,"['Intermediate', 'Novice', 'Beginner', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,90.0,512,2025-01-28 07:43:00,2025-06-18 09:04:00 Jerma 30min,Building initial strength and small muscle gains to increase work capacity,"['Beginner', 'Advanced']",['Bodybuilding'],At Home,12.0,40.0,120,2024-09-22 04:03:00,2025-06-18 08:49:00 Jerzy Hyper Hypertrophy,Ultimate muscle gain,"['Intermediate', 'Novice']",['Powerlifting'],Full Gym,4.0,70.0,112,2024-03-21 12:09:00,2025-06-18 12:07:00 Jess strength program,I want to build muscle on my lower and upper body while losing body fat no,['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,12.0,60.0,168,2025-01-03 06:30:00,2025-06-18 08:14:00 Jesse James West + Jeff Nippard Scientific PPL,"I designed this program after a video made by Jesse James West and Jeff Nippard on June 9th, 2024. It serves as a continuation of the infamous Reddit PPL (which I just recently completed). This is a novice friendly PUSH PULL LEG split. It serves as a new way to challenge myself while targeting the same muscles that the original Reddit PPL.","['Advanced', 'Intermediate']","['Athletics', 'Bodybuilding']",Full Gym,12.0,80.0,408,2024-07-12 02:19:00,2025-06-18 08:02:00 Jessica bickling 12 weeks,Hourglass 2.0,"['Advanced', 'Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Full Gym,12.0,60.0,348,2024-08-11 11:49:00,2025-06-18 04:57:00 Jessica bickling 4 day program,Hourglass,"['Advanced', 'Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Full Gym,12.0,90.0,264,2025-04-07 05:43:00,2025-06-18 04:56:00 Jin woo project,"here is a program to gain strength and bodybuilding, the only equipment needed are 2 bags (to be used in dumbell and barbell), notebooks (to put in the bags) and a bar (if you have a real barbell use it, otherwise one simple bar or a katana for example). take 30 seconds of rest between reps and if it's too difficult, lower the reps. Remember to stretch at the end of your workout to avoid the risk of injury. Good luck 😁",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",At Home,12.0,60.0,636,2024-04-25 12:23:00,2025-06-22 05:39:00 Joe train program (wasserarmjoe) on TikTok,Get big mate,['Novice'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,8.0,80.0,264,2024-09-01 09:00:00,2025-06-18 12:11:00 Joe’s Elite Program,To build muscle and strength in an all around way with two days upper and two days lower body. Even work throughout. Dumbbells only.,['Intermediate'],['Bodybuilding'],Dumbbell Only,18.0,30.0,504,2025-04-28 01:14:00,2025-06-18 09:01:00 Johanna startup,Beginner full body,"['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,6.0,60.0,60,2024-06-16 01:34:00,2025-06-18 08:28:00 John Jewett x-frame 4 days,Build an xframe,"['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,100.0,312,2025-05-04 10:10:00,2025-06-18 09:06:00 John Piruzza 315 Bench Press Guaranteed,For John to bench 315,['Beginner'],"['Athletics', 'Powerbuilding', 'Bodyweight Fitness']",Full Gym,6.0,30.0,36,2025-01-06 08:48:00,2025-06-18 07:47:00 John Weak to John Strong,Muscle building,['Intermediate'],['Bodybuilding'],Full Gym,7.0,70.0,112,2023-12-30 11:56:00,2025-06-18 09:59:00 John’s program,Get big,"['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Powerbuilding']",Full Gym,8.0,60.0,248,2024-06-20 10:15:00,2025-06-18 07:49:00 Jon 1,Baseline Strength,"['Intermediate', 'Beginner', 'Novice']",['Bodybuilding'],Full Gym,6.0,40.0,72,2024-07-21 05:47:00,2025-06-18 08:14:00 Jordan Peters Full Body,"This program follows a template suggested by former bodybuilder and coach Jordan Peters. It is a high intensity, low volume, high frequency split spanning 3 days a week. Frequency can be adjusted to every other day training if recovery capabilities allow for it. ****DISCLAIMER**** This account/ published program has no affiliation with the legend himself.",['Novice'],['Bodybuilding'],Full Gym,16.0,90.0,576,2024-11-21 11:03:00,2025-06-27 05:50:00 Jordans Hypertrophy,Easy to understand and use,"['Intermediate', 'Advanced']",['Powerlifting'],Full Gym,12.0,80.0,312,2024-08-28 03:22:00,2025-06-18 11:17:00 Josh's 531 Powerbuilding Program,"Stop choosing between strength and size – get both with our 5/3/1 Powerbuilding program. This program is engineered to help you achieve significant gains in your major lifts while simultaneously building a more muscular and impressive physique. Say goodbye to plateauing and hello to consistent progress, increased confidence, and a body that not only looks strong but is strong.",['Beginner'],['Bodybuilding'],Full Gym,4.0,60.0,68,2025-06-06 01:37:00,2025-06-18 11:05:00 Juanita,"Conseguir mejorar fuerza, resistencia aeróbica y composición corporal","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",At Home,4.0,60.0,72,2024-06-16 07:02:00,2025-06-18 09:25:00 Juggernaut 10’s,"Increase your one rep max over a period of waves and phases. Each wave lasts 4 weeks. First week is Accumulation phase, followed by Intensification phase, then realization phase and ending with a deload phase. Other waves are in different programs titled Juggernaut 8’s, Juggernaut 5’s and Juggernaut 3’s. You first need to find your 1 rep max numbers and then there is a calculation (and excel file) online which will input the weight for all your main lifts.","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,90.0,95,2024-04-10 05:15:00,2025-06-18 09:16:00 Juggernaut 2.0,"SBOD focused program, variety of rep ranges. Four waves, different rep range per. Each wave is three weeks plus a deload week if necessary (not written here). Use 90% of true or estimated 1RM as initial training max. Every wave (after three weeks) training max is updated according to performance on an AMRAP so no problem with starting light. Add accessories according to preference, should do something though. Old program by Chad Wesley Smith of Juggernaut Training Systems. For his more recent stuff see jtsstrength.com.",['Intermediate'],"['Athletics', 'Muscle & Sculpting', 'Powerbuilding', 'Bodybuilding']",Garage Gym,12.0,60.0,96,2023-11-15 07:20:00,2025-06-27 05:02:00 Juggernaut 2.0 - 5's,Juggernaut 2.0 - 5’s Wave,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Powerbuilding', 'Bodybuilding']",Garage Gym,4.0,60.0,96,2024-06-02 08:38:00,2025-06-18 07:53:00 Juicy (Strength & Size),"Athletic muscle Upper, lower, upper, full.","['Beginner', 'Novice']","['Muscle & Sculpting', 'Bodybuilding', 'Powerlifting']",Full Gym,8.0,80.0,160,2023-12-05 06:16:00,2025-06-18 10:48:00 JujubaFIT,Treinamento da Juju,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,180,2025-06-06 05:01:00,2025-06-18 08:05:00 Julian 2.0 Program,"This 16-week Legs-Push-Pull program is designed to build strength, muscle mass, and endurance through progressive overload and balanced training. By targeting all major muscle groups with a structured split, it ensures consistent gains while allowing optimal recovery. The alternating rep schemes promote continuous progression, helping you develop power, symmetry, and resilience. Whether you’re looking to increase strength, improve muscle definition, or build long-term fitness habits, this program provides the foundation for lasting results.","['Advanced', 'Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Full Gym,16.0,60.0,650,2025-02-06 07:29:00,2025-06-18 08:55:00 Julie sin booty program <3,større rumpestump,"['Intermediate', 'Novice']",['Powerbuilding'],Full Gym,12.0,90.0,216,2024-09-27 04:33:00,2025-06-18 11:54:00 "July-Aug 2025","Kinda Strong Kinda Fast","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,8.0,60.0,236,2025-05-31 02:11:00,2025-06-29 08:58:00 Jumpin’ Bane,Jump high and get big,"['Beginner', 'Novice']","['Bodybuilding', 'Powerlifting']",Full Gym,6.0,70.0,83,2024-01-15 12:04:00,2025-06-18 10:41:00 June/July 2025 3 day split,"increase muscle mass, and feel good","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,8.0,60.0,72,2025-06-15 03:46:00,2025-06-18 11:31:00 K.BUM Y3T (Back),커지거나 뒤지거나,['Novice'],"['Athletics', 'Powerlifting']",Full Gym,3.0,100.0,108,2025-05-22 07:51:00,2025-06-18 11:58:00 K.I.S.,become natty and aesthetic,['Beginner'],['Athletics'],Full Gym,12.0,90.0,416,2024-02-04 08:56:00,2025-06-18 10:55:00 KCKFD Smoke Diver Workout,"Home workout for pipehitters and rapscallions https://youtu.be/Hn0m4FIA7vs?si=C-QAAYEZ5OaYo5A9","['Novice', 'Beginner']",['Bodybuilding'],At Home,4.0,60.0,20,2025-05-13 06:43:00,2025-06-18 10:04:00 KENSHIRO,Well rounded,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,70.0,288,2024-11-24 08:15:00,2025-06-18 12:17:00 KGs 12 week muscle gain,"Gain muscle and strength with only dumbbells and a bench, awesome 12 week plan for everyone.",['Intermediate'],['Bodybuilding'],Dumbbell Only,12.0,40.0,348,2025-04-26 02:00:00,2025-06-18 09:08:00 KIDIM,For friends,"['Beginner', 'Novice', 'Advanced', 'Intermediate']","['Athletics', 'Powerlifting']",Full Gym,12.0,120.0,434,2024-03-01 05:29:00,2025-06-18 08:34:00 KIZEN Infinite Off-Season & Deload,"This program is a auto-regulated powerlifting program for your off-season that will help you add a lot of strength and utilizes our methodology of sub-max training to constantly progress while avoiding injury. It's 4 days a week of training and uses AMRAP sets to adjust the weight for the following week so you can continue progressing and avoid plateaus. If you are an intermediate lifter (have at least one year lifting experience) and are not yet advanced (deadlift over 600lb, squat over 500lb etc), this training program should be highly effective. We don't recommend this program for novice lifters, as it is very specific to powerlifting and novices should look to build overall strength. The concept is simple; based upon your performance week to week, the program automatically adjusts what you do the following week. We do this by assessing your performance on your top set, known as your AMRAP set. AMRAP stands for As Many Reps As Possible. In this way the program manages your fatigue. The problem with a program that gives strict percentages for 10-12 weeks is that sometimes life happens. You get stressed, have exams, personal issues etc that interfere with your training. With self regulation, no matter what your stress level, you can get the appropriate training effect with the program. Also, if you're feeling absolutely banged up, we've included an optional deload week that can help get you back on track and training with the appropriate weights.",['Intermediate'],['Powerbuilding'],Full Gym,5.0,90.0,121,2024-05-25 11:56:00,2025-06-25 03:29:00 KODIAK Bear,"a BB program for big lats, traps, shoulders and arms. any exercise can be switched if it is inline with specificity. supersets/gainsets aren't mandatory, but they do save time, you can also superset exercises that aren't logged as supersets/gaintsets. add another set to an exercise of you plateau.","['Beginner', 'Intermediate']",['Athletics'],Full Gym,12.0,90.0,240,2024-01-23 09:27:00,2025-06-18 10:53:00 KUA 2.0,Get stronger and moar bigger,"['Novice', 'Beginner']",['Muscle & Sculpting'],Full Gym,12.0,70.0,228,2024-09-19 02:07:00,2025-06-18 10:30:00 Kaio-Ken (Goku Training),"Training intended to enhance your physique while also increasing functional training with the intention of carrying over for martial arts/fighting. This program will aid in muscular size, strength, and endurance. Exercises vary from calisthenics, bodybuilding exercises, kettlebell movements, and some strongman inspired movements. I wrote this program for myself to follow but I figured I’d post it publicly for everyone to enjoy.",['Novice'],['Bodybuilding'],Full Gym,12.0,70.0,324,2024-04-24 02:50:00,2025-06-24 04:02:00 Kaiviti's hypertrophy for combat sports,"Increase hypertrophy, strength and work capacity","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,6.0,70.0,72,2024-02-07 06:00:00,2025-06-18 10:21:00 Kal-El,"If you like the idea of hitting PR's every day (and let's be honest - who doesn't...) then Kal-el is the program for you! It's my take on ""The Superman Effect"" (from ""The Bulgarian Method"" by Greg Nuckols & Omar Isuf which can be downloaded for free on Greg's website strongerbyscience.com). This iteration of that program is based upon adjustments I made while running it multiple times over a 2-year period. While you can certainly go for 1-5 rep PR's, this program is tailored specifically to 1 rep attempts, as that's what worked best for me. The daily exercise selection uses a rotation schedule along with varied ranges of motion which can allow enough recovery time to go for PR's EVERY DAY. In addition to the max attempts it also includes back off work (extra sets/reps on the same lift with less weight) and accessory work. Both of these are optional, but it's highly recommended that they be added in occasionally based upon how recovered you're feeling. Despite the focus on recovery, the goal is NOT to be fully recovered at all times. Fatigue SHOULD build over time. The best results have come when this program is run every day (or nearly every day) for around 3 weeks, followed by a deload week (where you either take the week off entirely or you significantly reduce the intensity of workouts to allow fatigue to dissipate. Then after this deload run the program for another 1 to 2 weeks. The main structure of the program is to do a Max attempt on a pressing exercise to start the day, followed by optional back-off work using the same lift. Next will be a lower body max attempt and optional back-off work and/or accessory work. You can of course change exercises as you see fit, but be aware that the exercise selection can have a large impact on fatigue buildup. Adjust accordingly. Take a day of rest if it's truly necessary, but these should be minimal.",['Intermediate'],['Bodybuilding'],Garage Gym,4.0,40.0,104,2024-01-06 08:42:00,2025-06-18 10:51:00 Kangaroo Jacked,"Simple push/pull/legs for a home gym to build muscle and strength. Ideal for beginners or those with limited time.",['Advanced'],"['Athletics', 'Powerbuilding']",Garage Gym,8.0,40.0,136,2024-05-31 10:32:00,2025-06-18 08:38:00 Karen's 4 day upper lower program hee hee,Upper lower,"['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,18.0,100.0,432,2025-04-30 11:23:00,2025-06-18 11:19:00 Kasahara FBW 3x week,Big gainz,"['Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,4.0,120.0,96,2024-05-22 05:58:00,2025-06-18 09:38:00 Keith program,-,"['Intermediate', 'Novice']","['Bodyweight Fitness', 'Athletics', 'Muscle & Sculpting']",Garage Gym,1.0,20.0,21,2024-03-29 08:03:00,2025-06-18 08:46:00 Ken's program 2.0,For hypertrophy & strenght enthusiasts,['Beginner'],"['Powerbuilding', 'Bodybuilding']",Full Gym,4.0,90.0,172,2025-03-10 02:56:00,2025-06-18 09:24:00 Kenji Rai's road to not being a stickman,No stickman,"['Beginner', 'Novice']",['Bodyweight Fitness'],Full Gym,18.0,80.0,324,2025-05-12 04:48:00,2025-06-18 12:25:00 Kento Nanami Arc Phase 2,9 week fullbody hypertrophy block,['Novice'],"['Bodybuilding', 'Powerlifting', 'Muscle & Sculpting']",Full Gym,9.0,90.0,189,2024-11-20 05:18:00,2025-06-18 08:08:00 Kettlebell Program 2,Regain strength & conditioning at home post partum,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",At Home,6.0,30.0,96,2024-06-02 09:00:00,2025-06-18 10:19:00 Kettlebells and Calisthenics,"Improve strength and conditioning through a mixture of kettlebell and calisthenics workout outs. Workouts are done in circuits.","['Beginner', 'Novice']",['Bodybuilding'],At Home,6.0,60.0,24,2025-05-19 03:35:00,2025-06-18 12:16:00 Kettlebells and Rings,"Beginner muscle building program using minimal equipment: rings, kettlebells and pull up bar. Main program is 3 days a week plus an optional 4th day for recovery and conditioning. Exercises listed as barbell or dumbbells exclusive can be performed with a kettlebell.",['Intermediate'],['Powerlifting'],At Home,4.0,70.0,56,2024-01-06 04:14:00,2025-06-18 12:08:00 Kettlebells for Runners,3 Days a week kettlebell routine for runners. Based on a single Kettlebell. 16reps is 8 each side. 2 reps is 1 each side.,"['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",At Home,16.0,30.0,240,2025-03-17 03:42:00,2025-06-18 11:04:00 Kettlebuilding Calisthenics,Build functional muscle and look good at the same time,"['Beginner', 'Novice']",['Bodybuilding'],Full Gym,8.0,60.0,112,2025-06-21 03:01:00,2025-06-25 04:43:00 Khorne Berzerker,All sets and reps are in Dynamic Double progression!,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting']",Full Gym,8.0,80.0,200,2025-03-04 03:13:00,2025-06-18 10:59:00 Kick-Boxing Strength Training,"I want to keep my strength up while being lithe and athletic enough to compete with the best. This works for me, as I trained KB twice a week and I feel as it’s adequate volume. Pick weights that fit you in the 12-20 rep range. You’re aiming to keep your heart rate high enough; of course taper down in reps with higher weights in later sets. Aim for explosiveness with each rep, which is why the rep range is on the higher end. You can also replace some movements for others ie. Barbell bench instead of dumbbells, or kickbacks for adductors etc. I always try to start and end with cardio, and please don’t forget to warm up adequately! I would love constructive feedback, what you found good, what you found horrible; I’m always open to learning from others experiences :)","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,1.0,60.0,13,2025-01-20 12:14:00,2025-06-18 08:27:00 Kikito's Baki Quest V0.2,Personal journey to become God,['Intermediate'],['Bodybuilding'],Full Gym,8.0,90.0,152,2024-02-24 12:25:00,2025-06-18 08:43:00 Kim's athletic program,"To lose weight, gain the muscle, get the power and strength!",['Novice'],['Bodybuilding'],Garage Gym,4.0,60.0,65,2024-09-19 03:39:00,2025-06-18 08:49:00 Kitty Warrior,"Building a fierce, feminine figure using resourcefulness from my top secret home base/weaponry/intelligence agency.",['Novice'],['Bodybuilding'],At Home,16.0,40.0,224,2024-11-07 03:45:00,2025-06-18 11:37:00 Kit’s Program Week 1-4,Build a base for the first three months to allow for further Progression,"['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Powerlifting', 'Powerbuilding', 'Olympic Weightlifting']",Full Gym,4.0,120.0,84,2025-03-03 01:31:00,2025-06-18 08:47:00 Knuckle Sandwich SQ,"2x Squat 3x Bench 1x Deadlift",['Intermediate'],['Bodybuilding'],Full Gym,4.0,60.0,45,2024-07-19 06:14:00,2025-06-18 09:58:00 Kong Inspired routing 2.0,"The goal was to optimize muscle growth and endurance by: Training each major muscle group twice per week for frequency and volume using the pyramid and reverse pyramid sets, which are the styles you respond best to. Balancing intensity and recovery across 5 days to avoid overtraining. Keeping it aligned with the Kong Massive principles (heavy, structured, progressive).",['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,324,2025-05-31 05:32:00,2025-06-18 12:12:00 Kong Pyramid Program 1.0,"This program is inspired by the popular KONG: Savage Size program. It incorporates the core principles of strength and hypertrophy training, with a specific focus on pyramid and reverse pyramid protocols. The plan follows a five-day split, targeting each major muscle group twice per week to optimize growth and recovery. Workouts are structured to progressively overload key lifts while maintaining a balance between volume and intensity. The ultimate goal is to build size, strength, and muscular endurance through a disciplined and strategic approach to training.","['Intermediate', 'Advanced']","['Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,60.0,336,2025-05-19 05:02:00,2025-06-18 08:00:00 Kong: Savage Size (Adapted),"KONG Version 2 by is a 12-week program to build savage size, designed with 3 blocks of 4 week chunks. The three 4-week blocks are separated by exercise selection, exercise order, and set and rep progression. The program is broken down into 3 phases: Week 1-4: Volumizing Week 5-8: Pyramids Week 9-12: Reverse Pyramid This Programme is based on the Kong programme by Alex Bromley. Adapted for the equipment that I have in my gym.",['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,332,2024-07-17 12:06:00,2025-06-18 12:10:00 Konjina,"The purpose of this program is to build so much muscle that people start mistaking you for a horse. Hence the name ""Konjina"" which, translated from Serbian, means a big horse.","['Intermediate', 'Advanced', 'Novice']","['Powerlifting', 'Powerbuilding', 'Athletics']",Full Gym,12.0,70.0,480,2024-10-26 06:07:00,2025-06-18 09:36:00 Korte 3x3 Raw,"Korte 3x3 Raw edition 4 week base 5 week peak 1 week max out attempt aim for 105% Importamt. Do som rear delt workout example facepulls, rear delt flyes","['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,10.0,120.0,84,2024-01-10 09:51:00,2025-06-18 08:08:00 Kratos | Physique and Strength of the God of War,"“Kratos” is built to forge a strong, muscular upper body through a combination of strength training and hypertrophy work. Each session is made to grow size where it counts. Chest, delts, arms, and back will all be hammered, (legs will still be a part of the program) while developing the raw strength to prove it. It’s not just about looking like a god-slayer, but having the strength of one. ——————————— The ideal way to run “Kratos” is to do all three blocks, although, you can choose to run singular blocks instead. Block 1 - Block 1 takes a both hypertrophy and strength-based approach. This is the main block of the program that defines mass and strength put together into one block. Block 2 - Block 2 focuses on more of a hypertrophy progression, while having it’s main focus put towards mass. The muscular growth from this block should be the most significant. Block 3 - Block 3 focuses on more of a strength progression, while still having it’s hypertrophy elements. The strength gains from this block should be the most significant.","['Beginner', 'Intermediate']",['Muscle & Sculpting'],Full Gym,13.0,60.0,379,2025-04-13 02:12:00,2025-06-18 07:49:00 Kris upper lower muscle building program,A full body hypertrophy program that is designed for a garage/home gym equipment level that also lacks a squat rack.,['Intermediate'],['Bodybuilding'],Garage Gym,8.0,120.0,144,2024-09-30 01:57:00,2025-06-18 11:13:00 Kylers PPL U/L,To get strong and look good,"['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,18.0,60.0,558,2025-06-18 03:19:00,2025-06-19 09:42:00 Käet pumppiin,Käry pumppiin,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Dumbbell Only,6.0,60.0,186,2025-03-04 01:16:00,2025-06-18 10:33:00 LEGS,I train legs.,['Intermediate'],['Bodybuilding'],Full Gym,4.0,60.0,52,2024-06-15 04:15:00,2025-06-18 11:23:00 LEVELING METHOD - Complete full body program,CD,"['Advanced', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,4.0,100.0,138,2025-06-17 10:33:00,2025-06-22 11:29:00 LISS/HITT cardio,"Tailored to help gym rats lock in and do their cardio Focused on gradually increasing intensity and variety to help preserve muscle while losing fat.","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,16.0,40.0,192,2024-11-26 07:21:00,2025-06-18 07:55:00 LITEWEIGHT!,getting strong son,['Advanced'],['Bodybuilding'],Full Gym,6.0,70.0,168,2024-08-26 08:18:00,2025-06-18 09:38:00 LLUC 1,.,"['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,9.0,70.0,171,2025-03-25 08:43:00,2025-06-18 11:08:00 LOOK LIKE YOU LIFT - Torso/Limbs Split,"A Torso/Limbs split is a popular bodybuilding modification to the traditional Upper/Lower split. Typically, the Upper/Lower split is designed for athletes. So, why do so many people who primarily want to ""Look Like You Lift"" adopt the Upper/Lower approach? Because it strikes a great balance It's a fantastic way to balance the gym with your life. Training four days a week means you're in the gym more than you're not but still get weekends off, and you’re still hitting both your upper and lower body twice a week. But why modify it? As mentioned earlier, the Upper/Lower split wasn't originally designed with bodybuilding in mind. Let’s be real for a second: Why do we lift? To fill out a T-shirt. We lift to look like we lift. The Upper/Lower split makes it harder to achieve that goal. Why? The traditional Upper/Lower split forces you to train everything you need to fill that T-shirt in just two days. So, are we really expecting to put in maximum effort on our chest, upper back, lats, shoulders, biceps, triceps, and forearms with enough volume in just two days? No one enjoys slogging through a 2+ hour workout, only to begrudgingly hit the EZ curl bars for some half-assed bicep curls at the end of an Upper Day. So, two upper body days… but what about the other two days? They’re just legs? Yeah… just legs. Now, we all want big legs, but are we seriously going to dedicate the same amount of time to them as we would to the complex and aesthetically crucial upper body? It’s likely that your goal is to have well-defined legs that look like you lift—not necessarily gigantic legs. So, what's the solution? A Torso/Limbs Split With this modification, we shift isolation movements to our “Limbs” day. This means the first day focuses on your Torso (Chest, Back, Abs, Some Shoulders), while the second day focuses on your Limbs (Biceps, Triceps, Lateral Deltoids, Quads, Hamstrings, Glutes). Now, we get the benefit of two arm days without needing to go to the gym six times a week. And unless legs are your top priority, there’s no need to dedicate two full days just to leg workouts. This also frees up more room on your Torso day for torso-specific exercises. Schedule: Mon: Torso 1 Tue: Limbs 1 Wed: Rest Thur: Torso 2 Fri: Limbs 2 Sat: Rest/Optional Accessories (See Week 4) Sun: Rest Volume: Start with the lower end of set recommendations. Adjust slowly after a couple weeks. Intensity: Everything should be taken to or very close to failure in a deep ROM. Supersets: Superset when possible. Feel free to modify for your needs. For example: swap out Smith OHP/Seated Cable Row for a DB OHP and DB Row",['Intermediate'],['Bodybuilding'],Full Gym,4.0,80.0,77,2025-03-22 03:36:00,2025-06-18 12:29:00 LPPLPP,LPPLPP,"['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,420,2024-07-05 03:43:00,2025-06-18 10:59:00 LPPLU: work in progress,Work in progress,"['Beginner', 'Novice']",['Muscle & Sculpting'],Full Gym,12.0,40.0,241,2025-06-22 07:48:00,2025-06-26 01:01:00 LUALPRP,"Lower/Upper/Arms/Lower/Push/Pull/Rest Given I don’t know how someone can do push pull consecutively. Oh hell no. Plus it is summer and I have time. And I want to pass intermediate level. According to the father himself Mike Israetel if u got harry potter arms dedicate a day for them. So I did. Plus this is max frequency I went through all the muscles in my head. I did not put incline bench since i do not bench 225 yet so i was like fuck it more bench till i hit that.",['Intermediate'],['Powerbuilding'],Full Gym,12.0,120.0,384,2024-05-14 02:13:00,2025-06-18 10:31:00 LUFA,"Lower upper fullbody arms. Focus on upper body, especially arms, forearms, shoulders, upper back, traps. Lower, upper, rest, full, rest, arms, rest.",['Intermediate'],['Bodybuilding'],Full Gym,16.0,70.0,400,2024-11-26 01:08:00,2025-06-18 08:08:00 LULU-C&A,Lower posterior focus then upper push. Lower anterior focus then upper pull. Utilises antagonistic muscle groups that will be less exhausted from prior session. Rest day in between and following calisthenics-focussed session.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,10.0,80.0,310,2024-07-28 02:25:00,2025-06-18 09:35:00 LUNCH BREAK PUSH/PULL/LEGS/PUSH/PULL,"Came up with this for me. But if YOU: - Work 9 to 5 - Only have approx 40 to 45 minutes per day in which to train - Are okay with supersets and minimal rest - Wanna get jacked more than strong Then give it a go! *I'm not a coach, a pro, or really even jacked, I just came up with this thing for myself, don't @ me if you think it sucks",['Intermediate'],['Powerlifting'],Full Gym,16.0,40.0,256,2025-05-08 11:23:00,2025-06-20 01:29:00 Larry's Modified Bullmastiff Powerbuilding Program,"All credit to Alex. You can find his original program here: https://www.boostcamp.app/coaches/alex-bromley/bullmastiff Modified Alex Bromley's Bullmastiff powerbuilding program to: * Just include the Base Waves portion. Removed the Peaking Waves. * Added a ""top set"" for each major lift consisting of 1 set of 1-3 reps @ 90-100% of 1RM. * Added in 2 optional days to do some supplementary work as well as some calf and ab hypertrophy work. Select supplementary exercises for chest whatever your focus is during the current cycle or to bring up weak points. I run this Mon-Sat with Sunday being my rest day. If you don't care for the calf/supplemental work, you can remove days 3 and 6 and run it as a 4 day/week program.",['Beginner'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,9.0,70.0,342,2025-06-20 02:32:00,2025-06-27 01:17:00 Last Program FY2024,FY2024 Finisher,"['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,120.0,164,2024-11-29 08:46:00,2025-06-18 09:31:00 Laxa Strength (1),"To gain Strength and be more explosive. It helps you to jump higher run faster, this is very essential to every athlete.","['Beginner', 'Intermediate', 'Novice', 'Advanced']","['Muscle & Sculpting', 'Athletics']",Full Gym,6.0,70.0,140,2024-05-05 09:17:00,2025-06-18 08:17:00 LazyGainz (Dylan’s lifts),To give that busy/and or lazy guy a program he can stick to and make gains on.,"['Beginner', 'Novice']",['Bodybuilding'],Full Gym,8.0,60.0,72,2025-03-31 01:33:00,2025-06-18 12:13:00 Lean & Built,"A strength-focused fat-loss program designed to help you lean out, maintain (and grow!) muscle, and bring up your chest while reducing belly fat. Perfect for 4 lifting days + 1 cardio day.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,50.0,154,2025-03-21 10:12:00,2025-06-18 09:15:00 Lean Rebuild: 3-Day Fat Loss & Muscle Definition,"This 3-day-per-week program is designed to help you lose fat while regaining muscle definition. It balances compound lifts for strength with isolation exercises for muscle shaping. With 4 exercises per muscle group, each workout now has 8 total exercises (plus core work) for a higher training volume to maximize fat burn and muscle sculpting. - 3 intense sessions per week: Day 1: Back & Biceps Day 2: Chest & Triceps Day 3: Legs & Shoulders - Higher volume: Each muscle group gets 4 dedicated exercises. - Shorter rest periods: 30-60 sec for isolation and 60-90 sec for compound lifts to keep heart rate high for fat burning. - Moderate weight, higher reps (10-15): Promotes definition and endurance without excessive bulk. - Core training at the end of each session for stability and fat loss. Progressive Overload: Each week, try to increase reps, weight, or improve form to ensure continuous progress.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,90.0,348,2025-03-14 12:03:00,2025-06-18 11:58:00 Lean and Burn,"The training program I made is to achieve a balanced development of strength, muscle mass (hypertrophy), and fat loss through a structured split routine. Overall, the program is designed to build a strong, lean, and athletic body while enhancing performance and aesthetic goals.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,16.0,60.0,328,2025-01-08 05:27:00,2025-06-18 08:24:00 Leg Builder,This program will help you develop the entire lower body. A mix of volume and intensity is going to hit every muscle in the lower body and allow you to develop size and strength. A belt is recommended but building strength without a belt is always beneficial.,['Beginner'],['Bodybuilding'],Full Gym,9.0,70.0,254,2025-04-13 05:06:00,2025-06-18 08:05:00 Legs Back Arms focus,"De-prioritize chest and shoulder for recovery Everything else, to be trained as starting point of the year",['Intermediate'],"['Powerbuilding', 'Powerlifting', 'Athletics']",Full Gym,4.0,70.0,120,2024-01-02 08:28:00,2025-06-18 11:49:00 Legs focused,Novice friendly to gain muscle and strength,"['Beginner', 'Novice', 'Intermediate']",['Muscle & Sculpting'],Full Gym,12.0,60.0,338,2025-02-09 03:54:00,2025-06-25 08:06:00 "Legs, push,pull and core",Designed for beginners through to intermediate with guided muscle building,['Intermediate'],"['Powerbuilding', 'Athletics']",Full Gym,18.0,10.0,756,2025-05-01 05:09:00,2025-06-18 10:36:00 Legs/Torso/Arms 6 day mostly dumbbells and barbells.,"Hypertrophy, old school long time proven exercises. Nothing fancy. Mostly barbells and dumbbells.",['Intermediate'],"['Powerlifting', 'Powerbuilding']",Full Gym,1.0,100.0,33,2024-03-08 11:37:00,2025-06-18 10:45:00 Leighton’s Powerlifting wave style 6/17/25,"We are getting strong as fuck boy. Training hard in the garage. Suffering for fun Using Amraps to determine the next weeks weight jump Wave periodization for built in recovery","['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,11.0,120.0,150,2025-06-15 01:25:00,2025-06-18 11:38:00 Lemillion,Power! and maximal strength.,['Intermediate'],['Bodybuilding'],Full Gym,12.0,150.0,336,2024-02-25 05:08:00,2025-06-18 10:20:00 Leo's amazing split,Build muscle and enjoy lifting at the gym,['Intermediate'],"['Bodybuilding', 'Powerlifting']",Full Gym,12.0,60.0,288,2024-05-20 08:24:00,2025-06-18 08:13:00 Leon Kennedy workout for athletic performance,"Beginner friendly program designed for aspiring athletes and those who want to improve In sports or if you want to get a Leon Kennedy type physique (you won't be able to look exactly like Leon due to genetics but you can get close) this program focuses on strength and power that a MMA fighter or a athlete needs All my knowledge about fitness and building an athletic physique is from watching Mario Rios and Martin Rios",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",At Home,12.0,60.0,312,2024-11-08 11:55:00,2025-06-23 06:55:00 Lera,"Get ready to transform your physique with the Lera program, a comprehensive 4-week workout plan designed for those ready to push their limits. Comprising four training days each week, this program focuses on building strength and muscle through a blend of barbell and machine exercises, including squats, deadlifts, and bench presses. Each session is structured to maximize intensity and effectiveness, ensuring you stay motivated and on track to achieve your fitness goals. Perfect for anyone looking to elevate their training routine in a full gym setting!",['Intermediate'],"['Athletics', 'Muscle & Sculpting']",,,72.0,16,, Lera II,.,['Novice'],['Bodybuilding'],Full Gym,4.0,70.0,96,2024-11-10 05:38:00,2025-06-18 09:14:00 Less Is More,"Building Muscle/Strength by restricting the program to only 12 exercises, but therefore incresing the frequency of each exercise and muscle group, that get's worked out. The focus is set on Chest, Back, Legs and Lateral Delts. Muscles like Biceps, Triceps, Calves and Front & Rear Delts do not get their own exercises, but rely on activation during the other exercises. Sets / Muscle Group / Week: ▪︎ 15x Chest ▪︎ 15x Back ▪︎ 15x Legs ▪︎ 9x Side Delt","['Intermediate', 'Advanced']",['Muscle & Sculpting'],Garage Gym,8.0,90.0,144,2024-03-20 06:27:00,2025-06-18 09:11:00 Lestner Bench Programme V2,"Simple Bench Progression Scheme to replace your existing bench pressing volume. Aimed at those with both strength and size in mind. Add 2.5kg to the bar each time you complete a progression cycle. A spotter is recommended, especially for new lifters.","['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,30.0,24,2024-07-15 03:19:00,2025-06-18 11:02:00 Let's Grow‼️,For people who are in a plateau and want to gain a couple pounds of muscle in 16 weeks.,"['Novice', 'Beginner']",['Powerbuilding'],Full Gym,16.0,50.0,384,2025-01-17 06:18:00,2025-06-18 10:30:00 Lev,Lev,"['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,180.0,22,2025-06-18 05:23:00,2025-06-19 09:43:00 Level Up,"Welcome to Level Up! In this 12 weeks you are going to learn how to level up your health, your nutrition and yourself. This program will give you a good understanding of fundamental movement patterns and how to properly execute them. Let's go Level Up!","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,288,2024-10-08 02:46:00,2025-06-18 10:21:00 Leviathan,This program is designed for people who have high stamina and love to train hard. It focuses on upper body aesthetics and general strength.,"['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting']",Full Gym,12.0,100.0,288,2024-09-23 09:56:00,2025-06-18 12:22:00 Levi’s Powerbuilding Program,"To build muscle through hypotrophy work, while going through tough, heavy compound movements. This program has a small bias towards Bench Press progression.",['Intermediate'],['Powerbuilding'],Garage Gym,6.0,100.0,96,2024-06-27 02:32:00,2025-06-18 07:50:00 Lex’s strength training,Build muscle,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,60.0,420,2025-01-06 02:21:00,2025-06-18 08:08:00 Lex’s strength training (1),Build muscle,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,420,2025-01-08 10:41:00,2025-06-18 12:06:00 Liams test program,To gain all the strengths,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,2.0,60.0,12,2024-09-29 07:10:00,2025-06-18 08:58:00 Liekitie,For my girlfriend,['Intermediate'],"['Athletics', 'Powerbuilding']",Full Gym,1.0,60.0,20,2025-02-02 07:20:00,2025-06-18 11:43:00 Lifter's Work,This program is a basic strength focous for seasoned lifters who want to just focus on the basics but still hit everything they want to hit,"['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,100.0,348,2024-11-20 05:23:00,2025-06-18 07:52:00 Lightbringer Ⅲ,The stars would shine a little brighter knowing their atoms created someone like you.,"['Novice', 'Beginner']",['Bodybuilding'],At Home,12.0,60.0,204,2025-04-12 02:05:00,2025-06-18 08:12:00 Lightning shoulders,5 short workouts focused on shoulder growth,['Intermediate'],['Bodybuilding'],Garage Gym,12.0,40.0,300,2025-04-05 04:47:00,2025-06-18 09:00:00 Lila’s BigBootyProgram Vol 1,Novice-friendly program for building essential strength in compound lifts as well as introducing basic de-aging and preventative/longevity exercise to improve quality of life now and down the road.,"['Beginner', 'Novice']","['Athletics', 'Bodybuilding', 'Bodyweight Fitness']",Full Gym,1.0,40.0,16,2024-07-20 12:17:00,2025-06-18 08:59:00 Lilys planr,R,"['Novice', 'Intermediate']","['Athletics', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,168,2025-01-31 07:43:00,2025-06-18 10:35:00 Limited time 7 days arm emphasis,If you have only an hour a day to workout and you want to train 7 days a week. Arm emphasis because personally it’s a weak point.,['Advanced'],['Powerlifting'],Garage Gym,1.0,50.0,23,2025-01-27 12:04:00,2025-06-18 09:15:00 Linear Meat,Linear progression suitable for the novice or person returning to training after a period off.,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,288,2025-05-26 02:19:00,2025-06-18 09:35:00 Linear progression,Get strong and jacked,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,8.0,80.0,184,2024-05-19 06:01:00,2025-06-18 11:21:00 Lith 2 day split.,Strenght.,['Intermediate'],['Powerbuilding'],Full Gym,16.0,80.0,176,2025-01-02 04:26:00,2025-06-18 08:12:00 Logan’s hypertrophy,Strength,['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,70.0,17,2024-12-16 11:13:00,2025-06-18 12:10:00 Long John,Don't be weak,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,60.0,110,2025-05-04 02:35:00,2025-06-18 08:33:00 Look big in clothes 4 day split,"Look big in clothes. Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms. Monday: Arms/Quads/Hamstring Wednesday: Chest/Back/Shoulders/Neck/Calves Friday: Arms/Chest/Quads/Hamstring Sunday: Chest/Back/Shoulders/Neck/Calves Tuesday/Thursday/Saturday= restday Form of progressive overload: Add the least amount of weight to the exercise when you can do the indicated rep range for that exercise. Please pay attention to exercise instructions!!!","['Beginner', 'Novice']","['Athletics', 'Bodybuilding', 'Bodyweight Fitness']",Full Gym,12.0,80.0,252,2024-01-31 08:04:00,2025-06-18 11:44:00 Looking Good Handsome/Gorgeous,"Start to look good for your main piece. Or if you're single for your future piece with this 12-week program. Day 1: Legs (yes, you read that right) Day 2: Chest & Arms Day 3: Back & Shoulders Day 4: Rest Day 5: Legs (yes, Legs, again, it will be okay) Day 6: Chest & Arms Day 7: Back & Shoulders Tip: Perform all movements with FULL RANGE OF MOTION and SLOW & CONTROLLED",['Intermediate'],['Muscle & Sculpting'],Full Gym,12.0,50.0,396,2024-02-27 04:17:00,2025-06-18 08:48:00 Lose Weight Big Muscle,So I don't waste away on this very long cut (125kg-95kg),"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding']",Garage Gym,8.0,60.0,151,2024-01-05 04:50:00,2025-06-18 08:15:00 Lose fat + Full Body Workout + Hypertrophy,"For maximum muscle stimulus and fat loss, a 6-day push-pull-legs (PPL) split with hypertrophy and fat-burning elements is ideal. This will maximize muscle growth while incorporating cardio and core training to accelerate fat loss.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,90.0,528,2025-02-02 04:31:00,2025-06-25 04:53:00 Louie Mesocycle 1,For louie,"['Novice', 'Intermediate']",['Powerlifting'],Full Gym,8.0,50.0,144,2024-06-09 12:33:00,2025-06-18 08:07:00 Love every lift,"The goal is to enjoy every session and feel a deep sense of progression and love for lifting. This is a very flexible program, as you only lift 2 times a week.",['Beginner'],['Bodyweight Fitness'],Garage Gym,16.0,60.0,192,2024-12-19 07:19:00,2025-06-18 10:34:00 Low Volume High Intensity Program for Natty's,"A classic bodybuilding program focused on building muscle and improving your physique. Each day targets a different muscle group so you can train with full intensity and proper recovery. Stick to the plan, stay consistent, and watch your body grow. Recommended Schedule: Monday: Back Tuesday: Chest Wednesday: Rest Thrusday: Legs Friday: Shoulder Saturday: Arms Sunday: Rest Note: Weeks 4, 8, 12 & 16 are deload weeks — reduce volume and/or intensity to allow for recovery and adaptation. This is essential for long-term progress and injury prevention. Deload Weeks (Weeks 4, 8, 12 & 16): Purpose: Recover from accumulated fatigue, reduce risk of injury, and promote long-term progress. How: 1. Cut volume by 30–50%. 2. Use 50–70% of your usual training weights. 3. Avoid failure (leave 2–3 reps in reserve). 4. Focus on technique, tempo, and mobility. 5. Optional: Drop accessory/isolation work. Post-Deload Week (Week 5, 9, 13 & 17): Purpose: Ramp back up safely and smoothly. How: 1. Resume training at 80–90% of usual volume. 2. Return to normal working weights, but keep 1 rep in reserve (RIR). 3. Increase weights by 2.5–5% only if you're feeling strong. 4. By mid to late week, return to full training intensity.","['Beginner', 'Novice']","['Bodyweight Fitness', 'Bodybuilding']",Full Gym,18.0,50.0,594,2025-04-27 10:59:00,2025-06-18 11:42:00 Low Volume Push Pull Legs,"For muscle growth. You can run 6 days 1 off or 3 days 1 off repeat. up to you. For warmups do 2-3. Ex on lateral raise working weight 30lbs. 15lbs for 5-8 reps, then 22.5lbs for 1-3 reps. Rest between 2-3 minutes between warmups and for working set 3-4. On leg press for example that warm up method might not apply. My working set 7 plates. I just add a plate each side, do a few reps, rest 2 mins repeat until my final warm up, I do 1 rep. Let me know if you got questions. My tiktok @luis_shz69.","['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,60.0,180,2025-05-02 08:39:00,2025-06-18 09:04:00 "Low volume, High intensity","Strenght and Size, Bring intensity","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,80.0,408,2025-02-23 10:27:00,2025-06-18 12:12:00 Lower Volume Trial #3,"Lower volume 6x/week, each workout should take approx 1 hour.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,70.0,44,2025-04-06 02:26:00,2025-06-18 09:29:00 Lower and upper body split workout,"Perfect easy to follow for busy people with limited time to workout, but still be able to get results","['Novice', 'Intermediate']","['Muscle & Sculpting', 'Athletics', 'Bodybuilding']",At Home,4.0,40.0,62,2024-10-27 03:59:00,2025-06-18 08:42:00 Lower body focus low volume program,"For lower body focus while keeping a balanced physiques. intended for begginers/novices, mostly for women. includes extra calisthenics, core and upper body training.","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,1.0,60.0,24,2025-04-23 10:40:00,2025-06-18 10:11:00 Lower body nsuns-type beat,"personal preference, not a good program for anyone serious",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",At Home,8.0,120.0,72,2025-06-02 02:26:00,2025-06-18 12:02:00 Lower only recomposition,"12 week lower only program for those trying to move from upper dominance to lower, for maintenance during upper injury or medical recovery or for those seeking a physical transition from one body type to another. Try to add 5 lbs to each main lift per week (or 2.5 lbs for RDLs), deload only when you feel it's needed (it's unnecessary for this type of program unless you stall). Avoid cardio on recovery days to maximize recovery and progress. Focus on needed calories and protein for growth, use a cutting phase with a balanced routine after program completion as needed. Avoid adding any additional exercises, and especially no upper, but feel free to add sets or reps to the band workouts if desired, they are there to make sure you've completely hit the muscle group and supporting areas for the main lift. The goal is to maximize recovery potential to get the most change possible, add-on exercises will interfere with your progress. Less is more when the goal is a rapid targeted change. Do not exceed 12 weeks, this is not a long term program, it is purpose built and not recommended for extended use.","['Novice', 'Beginner']","['Bodybuilding', 'Powerlifting', 'Bodyweight Fitness']",Garage Gym,12.0,40.0,72,2024-01-29 06:20:00,2025-06-18 12:20:00 Lower/Upper 4x Per Week (1),Hypertrophy,['Intermediate'],['Bodybuilding'],Full Gym,6.0,60.0,84,2024-12-01 08:38:00,2025-06-18 07:56:00 Lucinka program,Full body week split,"['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,90.0,224,2025-05-18 05:41:00,2025-06-18 09:32:00 Lucky 5,Let’s get big. Add your own supplemental arm days where ever you like.,"['Beginner', 'Novice']","['Athletics', 'Bodyweight Fitness']",Garage Gym,5.0,60.0,80,2024-06-07 02:52:00,2025-06-18 08:27:00 Luisa y fer,For women trying mainly build legs and also arms,"['Intermediate', 'Novice']","['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,60.0,216,2024-04-01 03:02:00,2025-06-18 10:42:00 Luiza's Stuff,Sciatica relief,"['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,4.0,70.0,116,2025-03-30 06:11:00,2025-06-18 12:01:00 Luke's basic Upper/Lower,"Minimalistic timefriendly Upper/Lower Workout. Designed to be worked in supersets.","['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,16.0,50.0,416,2025-04-29 02:58:00,2025-06-18 07:50:00 Lvl.1 abs,Quick abs,['Beginner'],"['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Olympic Weightlifting', 'Bodybuilding', 'Powerlifting', 'Powerbuilding']",Dumbbell Only,8.0,20.0,64,2024-08-08 01:38:00,2025-06-18 07:57:00 Lyle McDonald Routine (Strength/Hypertrophy Vers),"IMPORTANT: THIS IS NOT THE ORIGINAL LYLE MCDONALD'S SCHEDULE. THIS IS THE SCHEDULE THAT DESIGNED BY A USER WITH BASING LYLE MCDONALD'S SCHEDULE. BUT ALSO THIS SCHEDULE IS VERY SIMILAR TO LYLE MCDONALD'S SCHEDULE AND THE DESCRIPTION WHICH IN THE BELOW IS WROTE BY LYLE MCDONALD AND LIFT VAULT. IF YOU WANT TO LOOK ORIGINAL PROGRAM YOU CAN VISIT THE LIFT VAULT WEBSITE. THANK YOU! Lyle McDonald’s generic bulking routine allows for a lot of flexibility within the program. If you are not comfortable with making some decisions within your training, then this program may not be for you. Alternatively, this may be a good opportunity to learn how to experiment, learn, and adapt with respect to your training. Set and Rep Ranges Most exercises have sets and reps prescribed in ranges. For example, you will perform 3 to 4 sets of squats, each with 6 to 8 reps for the squat on lower body training days. There are three different recommended set and rep ranges used in this routine: 3-4 sets of 6-8 reps (3 minute rest between sets) 2-3 sets of 10-12 reps (2 minutes rest between sets) 1-2 sets of 12-15 reps (90 seconds rest between sets) Lyle McDonald says: ""3-4 sets means 3 to 4 sets. So after your third set, you need to make a judgement call. If I were there coaching you, I”d make it for you. Judging by how fatigued you looked on the third set, what your reps looked like, how fried you looked. If you still looked strong, I’d have you do a 4th set. If you looked fried, you’d stop at 3.""",[],[],Full Gym,12.0,90.0,1152,2025-05-16 11:23:00,2025-06-27 02:28:00 M&S Dumbbell Only Home or Gym Full Body Workout,"Beginner hypertrophy program written for Muscle & Strength by Steve Shaw. https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html Day 2's dumbbell side bends are replaced with seated incline curls because side bends are a terrible exercise. Day 2 deadlifts are also moved to third main lift. Day 3 floor press is replaced with a bench press and moved to be the day's main lift in lieu of lunges.",['Intermediate'],['Bodybuilding'],Dumbbell Only,8.0,60.0,144,2024-02-17 09:56:00,2025-06-30 01:01:00 M&S: 4 Day Upper/Lower Dumbbell Workout Routine,"The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake. Written By: Josh England February 7th, 2018 Updated: April 12th, 2021 https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-workout-routine","['Novice', 'Beginner', 'Intermediate']",['Bodybuilding'],Dumbbell Only,12.0,50.0,312,2024-12-08 09:52:00,2025-06-27 12:50:00 M-F 5 Day Body Part Split,"The following workout is meant to be performed Monday through Friday. Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover. Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds. Follow the program as written for 10 weeks, moving up in weight when possible. https://www.muscleandstrength.com/workouts/m-f-workout-routine",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,60.0,320,2025-06-16 03:37:00,2025-06-18 10:57:00 MAKICHULIMIAUMIAU - S1,"STAGE 1 Learn to perform lifts correctly. Focus on technique: Good quality reps with excellent control. WARM UPS Perform 1-3 ramp up sets before every compound lift. Perform 1 warm up set with lighter weight before every isolation lift. Do your warm up sets with as best technique as posible. REST INTERVALS 3 min between lower body compounds. 2 min between upper body compounds & isolations. 1 min between conditioning exercises (dumbbell thrusters). RANGE OF MOTION Perform as much range on motion as you can safely, mantaining good technique. INTENSITY Perform as many reps as you can with good technique. If technique breaksdown stop the set. PROGRESSION - DOUBLE PROGRESSION Add reps until you hit the top of the rep range in both sets, then add weight. For example, If you are doing: - High bar squat 50kg x 4-4 You will add weight when you hit 50kg x 6-6 with good technique. Don't rush adding reps, only perform good clean reps, if you are not sure if you are going to get the next rep with good technique don't force it.","['Beginner', 'Novice', 'Intermediate']",['Muscle & Sculpting'],Full Gym,8.0,60.0,192,2025-04-14 02:02:00,2025-06-18 10:36:00 MAPS 15,Build muscle,"['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Garage Gym,9.0,20.0,120,2025-05-11 07:57:00,2025-06-18 08:55:00 MAPS Anabolic (Pre-Phase) + No BS 6-Pack (Phase 1),"This program combines MAPS Anabolic's Pre-Phase with Phase 1 of the No BS Six-Pack Formula to build overall muscle strength and enhance core definition. The Pre-Phase focuses on strength and muscle coordination, with 2 foundational workouts per week (1-2 sets, 12-20 reps) and weekly anabolic trigger sessions (10-20 reps). Phase 1 of the No BS Six-Pack program targets abdominal growth with 2 core workouts per week (2-3 sets, 10-20 reps) and 1-2 weekly trigger workouts (15-30 reps). Together, these phases will help you build strength, correct imbalances, and achieve a stronger, more defined core.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,3.0,90.0,144,2025-02-10 05:08:00,2025-06-18 08:19:00 MAPS Anabolic - Phase 1,"To build maximum strength and power. Rapid and dramatic strength gains.","['Novice', 'Beginner']",['Powerbuilding'],Full Gym,3.0,90.0,81,2025-05-26 07:14:00,2025-06-18 10:38:00 MARTYR,"Upper/Lower Gentleman Split with an upper body emphasis. This program utilizes super sets to save time and to ensure adequate volume and frequency for muscle groups. The use of super sets and giant sets will also target ""floater"" muscle groups like the neck, calves, and abs. This program will have you in the gym 4 days a week. It is intended to be ran with a day of rest in between each day with the only exception being the 3rd and 4th day which will be back to back. Build a body of hulking mass and DIE praising the Lord with that blessed body. Psalms 18:34-45 - ""He teaches my hands to make war, So that my arms can bend a bow of bronze. You have also given me the shield of Your salvation; Your right hand has held me up, Your gentleness has made me great. You enlarged my path under me, So my feet did not slip.""","['Intermediate', 'Novice']",['Powerbuilding'],Full Gym,12.0,90.0,440,2024-02-14 11:26:00,2025-06-18 11:35:00 MASS KNUCKLES MUSCLES V2,"The purpose of this program is to make new-comers to the gym feel as welcome and confident as they possibly can be, it is also to make you build as much muscle as possible while also looking lean and fit. ===================================== Make sure to do progressive overload every week. “BUT KNUCKLES! WHAT IS PROGRESSIVE OVERLOAD” Progressive overload is when you up the weight by 2.5kg or more every week if you can do more then 12 reps on the set exercise, thank me later😉 ===================================== Main muscle groups targeted • UPPER BACK • CHEST • TRICEPS • BICEPS =====================================",['Novice'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,70.0,408,2025-06-17 04:14:00,2025-06-18 11:40:00 MASS MOVES MASS,"Gain strength by getting bigger and more jacked,ideally for those in a calorie surplus,good for grapplers that need to fill in their weight class,gym bros,and off season powerlifters","['Intermediate', 'Advanced', 'Novice']",['Powerbuilding'],Full Gym,12.0,70.0,225,2024-03-25 05:07:00,2025-06-18 07:58:00 MASSive Strength,Program designed to gain loads of strength and mass simultaneously,['Advanced'],['Bodybuilding'],Garage Gym,8.0,60.0,192,2024-05-26 12:12:00,2025-06-18 11:52:00 MED Strength Increases,This is a program to help those who don’t have time to train maintain and even gain strength in an extended season of minimal time for training. If you have ten to fifteen minutes a few times a week you can still see gains on your SBD. The longest part of this program is warming up and loading plates.,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,10.0,24,2024-10-21 07:39:00,2025-06-18 09:06:00 MInimalist Training with Biceps and Delt focus,"A minimalist program, hitting Delts and Biceps 3 times a week and all the others major muscle groups 2 times a week",['Intermediate'],['Muscle & Sculpting'],Full Gym,7.0,60.0,140,2024-12-02 02:35:00,2025-06-18 12:07:00 MMA POWER TRAINING,MMA DEVELOPING,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,5.0,70.0,175,2024-08-29 08:17:00,2025-06-18 07:48:00 MMA Strength,"This simple program is designed in mind of people competing in strength based sports that have a weight class, and to aid in building maximum strength in the shortest period of time","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,180,2024-10-07 11:21:00,2025-06-18 11:03:00 "MMA hypertrophie, strenght, explosif and vitesse",Be strong and fit,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Powerlifting', 'Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,60.0,200,2024-12-01 11:09:00,2025-06-18 08:59:00 MODERN GOLDEN ERA,Personal program people can follow along. Using personal experience from my 8 years of training experience. The program is inspired by Geoffrey variety Schofields current program but far less volume as well as with the goal of achieving a golden era physique.,"['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Dumbbell Only,8.0,60.0,216,2025-04-16 12:02:00,2025-06-18 12:02:00 MONKEY MAN - Street lifter program,"This program's made to increase strength in the Squat, Chin up/Pull up, and Dip with enough body building work to facilitate a well rounded look. Basically a Streetlifting program without the muscle up. Monkey Man consist of a 4 day upper lower split along with an optional pump day to pull up any weak links. This is split into 2 distinct phases. I recommend this program be run in a slight caloric surplus thought but a cut can be run in the last 4 weeks to maximize strength to weight ratios on the Body weight movements. The first 4 week is focused on increasing muscle mass and getting good practice with relatively tough weights on the ""competition"" movements. The last 4 weeks are still ganna grow you but the volume gets lower and the RPE gets higher. This should allow for a minor PRs after running the program once and should be a sustainable way to program for many months. On the Pump day, feel free to chance the movements as you see fit, this is to shore up personal weaknesses. I recommend traditional fluffy bodybuilding work that wont interfere with the main movements of the program. I also highly recommend 2-4 sessions of steady state cardio a week for general health benefits and to have a nice aerobic base to get thru the sessions quickly. *NOTE- The Pull up and Squat get maxed out at the end of the 8 weeks but the Dips are pushed for a 3RM. This is targeted at people new to heavy weighted dips. Technique breakdown is very likely occur and relatively dangerous without proper practice. If you are running this for a second time or have experience with dips feel free to try for a 1RM.","['Advanced', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Powerlifting']",Full Gym,8.0,90.0,138,2025-03-13 10:41:00,2025-06-18 08:03:00 MUSCLE MUSCLE,Strength Maxing and fat loss,"['Intermediate', 'Advanced']",['Powerlifting'],Garage Gym,5.0,50.0,135,2024-04-18 10:40:00,2025-06-18 08:41:00 MY PROGRAM (S3),"STAGE 3 You are close to being an intermediate. Progression has probably slow down or even stalled. -EXERCISE SELECTION If something is progressin well and you have no aches don`t change it. Although I think it's a good time to include some variation. Change exercises if: -You are no longer progressing (in any way, for at least 3-4 weeks). -You are having persistent &/ worsening joint pain. -You are experiencing excessive fatigue. -You are getting significantly less stimulus than usual (pumps, tension, disruption...). These are valid reasons to change an exercise, also you could consider changing for the sake of enjoyment/avoiding boredom. -INTENSITY It's time to take it up a notch. You can go to failure/RIR 0 on isolations often but maybe only on the last set. Experiment with going to failure/RIR 0 on the last set of compound lifts OCCASIONALY. I don't recommend going to failure on Squats or Deadlifts/Rdls. You should be able to gauge RIR/RPE. -PROGRESSION Use OVERLOAD AUTORREGULATION as described on STAGE 1. This progression method is thought to make you transition effortlessly onto intermediate. Some lifts could be progressing fine & others could be stallin. On the lifts that are stallin you may want to transition to double progression or dynamic double progression. You are closing onto intermediate, take your time to add weight, don't rush it, progress has slowed down and it is normal, don't get frustrated. Train consistently, follow the program, eat well & in a 200-300kcal surplus, sleep 8 hours & be sure that you are training hard & I guarantee you will progress. IF YOU STAGNATE, MAKE SURE THAT YOU HAVE THIS DIALED IN BEFORE MAKING ANY CHANGES. Once you check those boxes, use volume as a tool. -VOLUME If you are progressing don't add volume. You can manipulate other variables to progress. If you are not progressing you can try adding volume & see if it works. If you keep adding volume you will have to reduce the intensity, you can't do high volumes to failure every week for the same muscle group, it doesn't work. -REST INTERVALS 3-4 min between compounds. 1-2 min between isolations. -WARM UPS Do as many ramping sets as needed before each lift. More weight usually needs more warm up sets. Warm up sets should feel fairly easy. -FINALLY Do not modify the program parameters. Run this program for as long as you are progressing on it. If you are progressing fine I wouldn't change anything.",['Advanced'],"['Powerbuilding', 'Bodybuilding', 'Athletics']",Full Gym,12.0,120.0,228,2025-02-10 05:04:00,2025-06-18 07:48:00 Mads UL,UL - improved,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,18.0,120.0,558,2025-04-08 06:28:00,2025-06-18 07:47:00 Maelstrom by GZCL,"I saw this program on gzcl YT channel and was interested, so I made it for boostcamp, enter a 1rm you think you could do on any day, even a really shitty one.","['Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,8.0,10.0,56,2025-01-20 07:21:00,2025-06-18 11:34:00 Magic Knight Training Program,"Hypetrophy Modified version of Natural Hypertrophy's Novice Program","['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,60.0,192,2024-09-02 07:24:00,2025-06-18 09:48:00 Maharlika,"Maharlika (""Freeman"" in Tagalog), program named after the pre-colonial warriors of the Philippines Inspired by Candito's 6 Week Program BUT WITH SQUAT/DL PHILOSOPHY ONTO THE BENCH VOLUME + ACCESORIES Some of these accessories target the hip adductors and calves for strengthening the muscles that min-max the lift! Core Stability Exercises for building Natural Brace among 3 Planes inspired by Squat University RUN THIS IF YOU HATE YOURSELF, BREAKUP WITH S/O, OR would like to get strong with practicality :) I recommend taking Protein, Creatine, Fish Oil, and Magnesium supplements Always dynamically warmup before! [Created by IzYoBoiJay]","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,6.0,120.0,127,2024-03-15 12:46:00,2025-06-18 09:13:00 Mahmut 5x5,"Do what Khubza said and become a strong kebab. Last exercise of each day is 5x10. Day 3 Lat raises optional. Maybe hamstring curl first","['Beginner', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,150,2024-08-15 11:01:00,2025-06-18 11:36:00 Main Split,"This is a 6-day hypertrophy-focused training program specifically designed to maximize glute and quad development while maintaining overall muscle balance. Built with a smart blend of strength-based compound lifts and glute-focused isolation work, it delivers high-volume stimulation across your lower body, with a strategic emphasis on glute activation, mind-muscle connection, and controlled progressive overload. Upper body days are designed to enhance shoulder and back aesthetics, ensuring proportional development while supporting your compound lifts with strong, stable posture and core engagement. Each week includes a dedicated cardio/recovery day to support fat loss, promote active recovery, and improve cardiovascular health without interfering with your muscle-building goals.","['Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodybuilding', 'Athletics']",Full Gym,14.0,60.0,518,2025-04-14 05:38:00,2025-06-18 11:39:00 Malone Beginner Strength,"This program is for those who are looking for a resistance program but don’t know where to start or do not have a lot of equipment. You don’t need a full gym to workout. I did add a few exercises that require a resistance band. Also, as with any workout, scale it for your own training. Some people are stronger than others. There is no one size fits all. This will be a 3 times a week program. The best way to approach is to have a day off between workouts. (Ex Day 1 Monday, Day 2 Wednesday, Day 3 Friday). The off days can be completely off or cardio of choice, stretching, mobility work, etc) Weeks 1-4 will increase in reps slightly. Week 5 will be a recovery week Weeks 6-8 will increase the sets and reps slightly The gradual progression is a smart way to approach any plan. Don’t dive into the deep end right away. You need to ease it but it’s worth it. Always consult your physician before starting a workout plan. Enjoy and hopefully this gets out started in the right direction of fitness.","['Beginner', 'Novice']","['Athletics', 'Bodybuilding', 'Bodyweight Fitness']",At Home,8.0,30.0,120,2024-09-07 05:43:00,2025-06-18 12:14:00 Malone Limbs and Torso split,"This program will get the heart pumping with antagonistic supersets. (You can take a break between exercise supersets but not too long) Not only can it build muscle but it can cut time and also give you cardio benefits of going back and forth from one exercise to the next. Push each week a little harder whether you want to add one rep each set per week or add 2.5-5 lbs per week and keep the same rep range. This is your workout. It also throws in 2 days of steady state cardio. These days should not be very hard. Choose any form of cardio you wish such as running, biking, hiking, rowing, or anything that can be held at a steady pace to build the healthy heart benefits. Choose a starting time for week 1 and add 5 minutes each week. Don’t overshoot the start time. If you haven’t done cardio in a long time, aim for the low end to start. After 4 weeks, I recommend a deload week. That can be done by less sets and not pushing sets as hard. Then repeat or choose another program. Always consult with your physician before starting a workout program.","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,4.0,60.0,72,2024-08-22 12:31:00,2025-06-18 08:59:00 Mania (Upper/Lower),"Mania is a 4 day per week training program that primarily focuses on hypertrophy and general strength. This is for those who want to build muscle and like training but also like to have their rest days. Mania is built with the novice lifter in mind, but is effective enough for an intermediate to see progress. Like the title says, this program is an Upper/Lower split, meaning that you will train lower body muscles twice per week and your upper body muscles twice per week. Three days during the week are rest days. During those rest days, prehab, static stretching, and cardio can be done as active recovery. The split goes as follows: L/U/Rest/L/U/Rest/Rest. The idea is that if you start the program on a Monday, you will have the weekend to rest. This also gives time between lower days, as those take time to recover from. The main expectation is that you train hard. Intensity is the name of the game for this program as the amount of sets isn't particularly high. You should be pushing until you can't get another rep out while you are in the prescribed rep ranges. If you think you can do more than the prescribed rep ranges, that is a sign to add more weight. If you are constantly at the higher end of the rep ranges for an exercise, it is time to increase the weight. If you are not meeting the rep range on an exercise, you're obviously going too heavy. This goes without saying but technique is important as you increase your weight and intensity. Sacrificing form to horse that last rep could lead to a one-way ticket to Snap City. We obviously don't want that. Boostcamp provides technique videos paired with each exercise, so if you're unsure on how to do an exercise, click on the exercise you are doing and the video will be directly linked. Moreover, the negative portions of each exercise should be controlled. Slower negatives are better for muscle growth. Negatives should be about 2-4 seconds depending on the exercise. For example, it would be harder to control the negative on a squat than on a leg extension. That's about it. Get jacked and stacked!",[],[],Full Gym,12.0,90.0,288,2024-07-21 06:57:00,2025-06-18 09:11:00 Manifold,"This program is designed to supercharge powerbuilders in the conquest for size and strength. With three weeks of hypertrophy focus and four of strength, you will find yourself stronger and bigger than ever. Deloading and overloading are baked into the routine, so it can be repeated without interruption. Manifold takes advantage of oscillating volume in accessory work and intensity in major lifts that will leave you feeling well-rounded and athletic. Week seven finishes the program with AMRAPs at 95% of your one rep max. See what you can rep out to calculate your new one rep max for the next time through.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,7.0,60.0,154,2024-09-23 10:26:00,2025-06-18 11:24:00 Manik Juice 2.0,Build,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,60.0,289,2025-03-10 04:36:00,2025-06-18 08:08:00 Marathon Supplemental Strength Training,"Supplemental strength training program to maintain strength and (hopefully, no guarantees) prevent injury when training for a marathon. It is a modification of the ""Runner's Peak Mileage Template"" in Finish Strong: Resistance Training for Endurance Athletes by Boergers and Gingerelli. It was modified to accommodate my 5x/week run schedule, and to avoid taking up three power racks at a time for supersets (don't be that guy!). Exercises are capped at RPE8 to limit fatigue. Day 1 is a Recovery Day. Why is it Day 1? Because my Long Run day is Saturday, and Boostcamp's week starts on Sunday. Day 2 is called ""Get It"". I think that's self explanatory?","['Novice', 'Beginner', 'Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Olympic Weightlifting', 'Powerbuilding']",Garage Gym,8.0,60.0,96,2024-07-09 07:24:00,2025-06-19 12:03:00 Marielyn’s postpartum program 2,"Gain muscle, lose fat","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Bodyweight Fitness']",At Home,4.0,50.0,96,2024-04-01 03:48:00,2025-06-18 10:33:00 Marks BFA ready arm finisher,"I needed some extra fun and arm building work on top of strength training 2-3 X a week. This would suit someone already combining a moderate strength program and running for tactical work. The goal is to leave no stone unturned and build a set of imposing guns that'll make any crook think twice","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,12.0,50.0,48,2025-06-15 02:40:00,2025-06-18 07:48:00 Mark’s Strength Training Routine,"This 5-day hybrid training program is designed to develop total-body strength, athletic conditioning, and basketball performance. Combining traditional resistance training with high-intensity cardio and skill-focused basketball drills, it targets all major muscle groups twice weekly while enhancing agility, shooting mechanics, and endurance. Whether you’re looking to build a stronger frame, improve your game, or stay court-ready year-round, this plan balances power, performance, and precision—all within efficient 60–90 minute sessions.",['Intermediate'],['Powerbuilding'],Full Gym,8.0,70.0,440,2025-06-16 02:41:00,2025-06-18 08:17:00 Martintovaj’s powerlift - CUBE,This plan focuses on powerlifting. Based on the CUBE Method with hypertrophy focus additional exercises.,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,9.0,90.0,180,2024-04-25 07:08:00,2025-06-27 02:58:00 Martusia-san,"Wykonuj ćwiczenia w wyznaczonych widełkach. W każdej serii ostatnie 2-3 powtórzenia powinny samoistnie spowalniać, jeśli nie to znaczy, że trenujesz za lekko (nie bądź P I P A). Jak będziesz zbliżać się ku górnej granicy, dodaj ciężaru, np. jak masz 3 serie po 10-15 powtórzeń w ćwiczeniu i zrobisz 15p, 15p, 14p możesz dodać ciężaru na tyle, żebyś zaczęła następną serię od 10 powtórzeń. I zostajesz na tym ciężarze do momentu aż nie dodasz powtórzeń do górnej granicy i potem dodajesz znowu ciężaru itp. Po kreningu możesz sobie zrobić 10-30min lekkiego kardio, spacerek na bieżni, schodki, rowerek itd.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,18.0,60.0,324,2025-06-13 11:52:00,2025-06-18 12:01:00 Mass Full Body Workout,"This program works for heavy muscle gaining. It targets every muscle groups. For sustain this program, you should take heavy calories.","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,90.0,380,2024-10-27 08:06:00,2025-06-18 11:20:00 Mass Gain Powerbuilding Split,Purpose is just pure mass gain with insane strength of,"['Advanced', 'Intermediate']",['Athletics'],Full Gym,1.0,60.0,29,2024-12-13 11:38:00,2025-06-18 11:42:00 Mass Made Simple by Dan John,"A template/worksheet for recording MMS sessions. For trainees weighing 135-185 lbs. For other weight classes, diet and a multitude of other pertinent information, I strongly encourage the trainee to buy Dan John’s book here: https://www.otpbooks.com/product/weight-gain-program-mass-made-simple-by-dan-john/",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,6.0,90.0,84,2024-01-08 09:17:00,2025-06-23 08:17:00 Mass Monster,Purpose of this workout is to gain some size with the right diet and focus on range of 8-12 reps with one or two working sets per excersise.,['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,10.0,120.0,290,2024-02-04 06:41:00,2025-06-18 11:12:00 Mass Monster Blueprint,"5-Day per week Upper/Lower bodybuilding program designed for advanced natural lifters to pack on mass. The shoulders and arms in particular receive a lot of volume on each Upper-day. FAQ: Are supersets mandatory? -> The supersets are primarily there to save time. If a particular superset is not possible, split the individual exercises up into standard sets. Is the order of the exercises important? -> Yes and no. While it is a good idea to keep the order of the exercises for the most part, this mainly applies to compound lifts and does not necessarily apply to isolation exercises. How much rest time should there be between sets? -> Whatever feels right. Resting too long is bad, but it's better than resting too short because the program gave an arbitrary number. Is the amount of sets mandatory? -> No, especially for less advanced lifters. Feel free to reduce the amount of sets if necessary. It is recommended you train sets to failure, and 4 or even 3 sets might not always be feasible. Can exercises be switched to different ones? -> Yes, that's always possible. If you decide to switch any exercises with a similar one, make sure to adjust rep ranges. For example: Squat 4×4-8 -> Hack Squat 4×10-15 Deadlift 3×3-5 -> Snatch Deadlift 3×6-10 Should there be additional work besides the program? -> The program should be quite taxing on the body and ensures that just about every muscle group important for bodybuilding is hit regularly. However, Cardio is highly encouraged, whereever it fits into the daily schedule. Should the program be run on a bulk? -> The program works best when ran on a (perma-)bulk, while staying at a reasonable bodyfat percentage, between 12-20%, think bearmode. Can strength gains be expected? -> The program is designed for pure bodybuilding purposes. Still, heavy compounds are included, suggesting some strength gains. What to do when the 12 weeks are over? -> The program is designed to be run indefinitely. Run the program from the beginning or find another program if you didn't like this one. If you feel the need to cut, try to see how the program feels.",['Novice'],['Muscle & Sculpting'],Full Gym,12.0,90.0,300,2024-01-08 11:27:00,2025-06-30 02:19:00 Mass builk,Massive muscle building.,"['Intermediate', 'Novice']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,12.0,60.0,372,2024-04-20 09:59:00,2025-06-18 10:33:00 "MassCraft: Push, Pull, Legs, Core","1. Muscle Building (Hypertrophy) Each workout targets major muscle groups with 3–4 compound and isolation exercises. Reps are in the 8–12 range, ideal for muscle growth. Volume and frequency are balanced to stimulate muscle fibers effectively without overtraining. 2. Strength Gains Big lifts like bench press, squats, deadlifts, and overhead press train multiple muscles and nervous system efficiency. Low to moderate rep ranges (6–10) on these compound movements help increase your base strength. 3. Balanced Physique Split ensures all muscle groups are hit evenly: Push day: Chest, shoulders, triceps Pull day: Back, biceps Legs day: Quads, hamstrings, calves Core day: Abdominals and core stability This avoids imbalances and helps with posture, aesthetics, and injury prevention. 4. Recovery-Friendly 4 days/week with rest days in between lets muscles recover and grow. Smart scheduling (Push–Pull–Rest–Legs–Core–Rest–Rest) promotes recovery while keeping intensity high. 5. Foundation for Progression Suitable for progressive overload—gradually increasing weight, reps, or sets over time. Adaptable for different goals: lean bulking, cutting, or body recomposition.","['Intermediate', 'Novice']",['Powerbuilding'],Full Gym,12.0,60.0,179,2025-04-07 07:52:00,2025-06-18 09:12:00 Matlock’s upper lower,High frequency to build muscle along with regular cardio for athletic performance. Some knees over twos work for injury prevention once a week. Running distances based on personal training adjust distance to fit your needs,['Novice'],"['Muscle & Sculpting', 'Bodybuilding', 'Athletics']",Full Gym,8.0,40.0,237,2024-09-19 03:52:00,2025-06-18 12:18:00 Matt Ng’s aesthetic program,Building muscle AND strength at a full gym.,"['Beginner', 'Novice']","['Athletics', 'Powerbuilding']",Full Gym,16.0,80.0,144,2024-11-09 12:48:00,2025-06-18 08:26:00 Matt Vena Squat,"Matt vena's squat program he posted a while back (https://www.youtube.com/shorts/uyhkgNRS3CQ) Add 2.5kg/5lbs to training max after completing a block","['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,3.0,20.0,6,2024-10-20 01:05:00,2025-06-18 08:31:00 Matt Vena modified,"Modofied version of Matt Vena program, with equal focus on squat and deadlift, plus more accesory work","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting', 'Powerlifting']",Full Gym,12.0,90.0,92,2024-09-07 07:27:00,2025-06-19 06:15:00 Matt's Road to Walhalla,"Goal is to improve the 3 main lifts while still gaining some size. Main lift progress in percentage of your 1 RM. Accesories go through double progression, start in lower rep range, as soon you reach the higher rep range improve in weight! Do 7 weeks, and repeat! Take an active rest week after week 7 depending on your fatigue!",['Intermediate'],['Bodybuilding'],Full Gym,7.0,80.0,161,2025-01-22 05:18:00,2025-06-18 09:59:00 Mauis hybrid calisthenics weight lifting program,Novice to advanced strength and size program,"['Beginner', 'Advanced', 'Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding']",Garage Gym,12.0,80.0,312,2025-06-07 06:42:00,2025-06-18 12:03:00 Mauis squat and shoulder press strength,This is a novice to advanced squat and ohp strength focused program,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,10.0,90.0,200,2025-05-27 04:16:00,2025-06-28 11:24:00 Max OT ft High Carb,"> MAX-OT: - Most reps are 4-6 reps and heavy > HIGH CARB: - 10-20*WEIGHT food from glucose (depending on muscle mass and level of activity during the day) >MAX-OT: - Very heavy weights, practice 4-6 reps - Pressure time is from 15-25 seconds -> Mainly uses ATP-CP and Lactic Acid energy systems -> The fuel used is glycogen - -> Suitable for High Carb Glucose. ADVANTAGE: *MAX-OT > Short training session of 45-60 minutes > Use heavy weights, increase nerves and get high *HIGH-CARB > Cheap because you don't need to eat a lot of protein > Suitable for people who exercise a lot and do manual work > Muscles are always bulging and tearing DEFECT: *MAX-OT > Easily injured if practiced carelessly > Easily overtrained, causing mental fatigue, insomnia, and irritability > Therefore, you must pay attention to careful training, good nutrition, and good recovery *HIGH CARB > If you eat more than 1000g of rice, there is a risk of arsenic poisoning > Must eat 2 or more carbohydrate sources of glucose > Micronutrient deficiency if not eating a diverse diet To overcome the disadvantages: > Cardio every day to increase recovery > Flexibility training and loaded stretch > Practice one single set to failure, the remaining sets to near failure with beautiful technique GENERAL NOTES: > Must have 50 warm-up reps in the first exercise > Must have 25 reps to warm up in exercise two > 3 warm ups so you can pause at the top and bottom for 1 second > 1 hardset of full rom until failure -> click -> hold for 3 seconds -> click one last time > Rest time: 90-180s / set or until you feel confident > Practice must end 60 minutes before the first set CARDIO (EXTREMELY IMPORTANT): > Start with incline 0, speed 4, 10 minutes > Increase each day 1-2 inclines, 0.1-0.2 speed, 1-2 minutes > Up to slope 15, 30-60 minutes/session > Don't do too much in the beginning as it will exhaust your mental stamina and risk accumulating fatigue when you're not used to it. > Doing something easy every day is better than trying it for a short time and then giving up > At least 4 cardio sessions per week, including post-workout cardio. STRETCHING (EXTREMELY IMPORTANT): > Stretching helps increase Active ROM (active range of motion) > Indirectly increase muscle, prevent injury > Lower body: Choose horizontal splits / vertical splits > Upper body: Select Human Bridge Supplement should be given priority (you can use it or not): 1. Magnesium Bisglycinate 600mg per day, divided equally after exercise and before bed > Glycine root helps calm nerves and increase recovery > Helps sleep well, increases recovery 2. Creatine 3-5g anytime > Increase strength and muscle swelling 3. D3 >Increases overall health and hormones 4. Omega 3 coq10 4-6 tablets divided equally into meals > Increase cardiovascular endurance > Absorb fat-soluble vitamins 5. B vitamins and Theanine: 1-2v per day at any time > Helps relax and restore nerves","['Novice', 'Intermediate']",['Bodyweight Fitness'],Full Gym,12.0,60.0,336,2024-03-01 06:16:00,2025-06-18 09:10:00 Max Strength and Size,This StrongLifts inspired variation is designed to build strength and size by including some low fatigue finisher exercises for the arms. The order of exercises will be in the typical alternating A and B workouts. I have included hack squats in the program to bias quad development and shake up the monotony of doing squats 3 times every week.,"['Novice', 'Intermediate']","['Bodybuilding', 'Bodyweight Fitness']",Full Gym,16.0,60.0,192,2024-11-19 07:03:00,2025-06-18 11:24:00 Max's Training program,A,"['Beginner', 'Novice']",['Athletics'],Garage Gym,12.0,60.0,96,2024-12-01 10:00:00,2025-06-18 11:38:00 Maximum Power,Build some big strong fucking muscle,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,16.0,90.0,636,2025-01-10 04:35:00,2025-06-18 08:19:00 Maximus Full Body Routine Alex Pereira,Chama,['Advanced'],['Powerbuilding'],Full Gym,18.0,70.0,1620,2025-06-19 04:35:00,2025-06-23 03:06:00 Maximus PPL,Strength and volume,['Intermediate'],['Powerbuilding'],Full Gym,2.0,60.0,96,2024-03-02 07:45:00,2025-06-18 08:53:00 Maxing myself,"Build muscle , strenght and focus on myself","['Intermediate', 'Novice', 'Advanced', 'Beginner']",['Bodybuilding'],Garage Gym,6.0,80.0,132,2024-02-24 06:00:00,2025-06-18 08:51:00 Maxs Powerlifting Program,"This is a very simple program to increase your one rep max strength and build muscle it follows a linear progression over the course of 5 weeks where you will focus on the three big lifts If you enjoy/ enjoyed this program please leave a review",['Intermediate'],['Powerbuilding'],Garage Gym,5.0,60.0,87,2025-02-27 12:49:00,2025-06-18 12:13:00 Mazelnino’s Fullbody Barbellbuilding (WIP),You can alternatively run weeks 2 in each cycle on up to +5% and weeks 3 on up to +10%.,['Novice'],['Bodybuilding'],Garage Gym,12.0,60.0,108,2024-02-29 02:28:00,2025-06-18 11:17:00 McGill Big 3 3xWeek,"3 x week rehab core workout. Based on the workout described in Stuart McGill's book: Back Mechanic. Using the Russian pyramid as recommended by the book. If struggling with exercises check the book for simpler versions of these. Only increase reps if you can maintain perfect form. Did 4 weeks to evaluate each month the progress done.",['Intermediate'],['Powerbuilding'],At Home,4.0,30.0,36,2024-04-11 05:43:00,2025-06-28 09:19:00 Meat Hammers PPL,Smash,"['Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodyweight Fitness', 'Olympic Weightlifting']",Full Gym,16.0,50.0,448,2025-02-12 02:53:00,2025-06-18 10:38:00 Meat and Potatoes,"This 5-day workout split is designed to target major muscle groups throughout the week, promoting balanced muscle development, strength gains, and improved body composition.","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,18.0,80.0,468,2025-04-17 07:01:00,2025-06-18 09:06:00 Medusa's Revenge,General fitness and muscle growth.,['Intermediate'],['Powerlifting'],Garage Gym,12.0,60.0,372,2024-03-07 03:12:00,2025-06-18 09:02:00 Meg The Stallion: Hottie Workout,This training based off of rap-star Megan The Stallion will help you build strength and endurance,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,40.0,92,2025-01-13 05:53:00,2025-06-18 12:09:00 Meliodas x Greek God,Becoming nothing shy of great,"['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,60.0,516,2024-05-19 01:00:00,2025-06-18 09:04:00 "Men’s Legs/Back, Upper","The Men’s 4-Day Legs/Back, Upper Hypertrophy Program is designed to target major muscle groups for optimal strength and size. Split into four intense training days, this program focuses on building powerful legs and back muscles, while sculpting the upper body for maximum hypertrophy. Ideal for those seeking balanced muscle growth and increased strength, each workout is tailored to challenge and promote consistent progress.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,10.0,80.0,320,2024-10-22 03:04:00,2025-06-18 08:23:00 Merja’s training plan,"Embark on a transformative 6-week journey with Merja’s training plan, designed specifically for beginners looking to build strength and muscle in a garage gym setting. This program features 18 workouts spread across six weeks, each lasting approximately 50 minutes. You'll engage in a balanced mix of cardio and resistance training, targeting all major muscle groups through a variety of machine and bodyweight exercises. Get ready to elevate your fitness level and achieve your bodybuilding goals with this structured and effective plan!","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting']",Garage Gym,6.0,50.0,102,2025-06-23 06:14:00,2025-06-25 02:19:00 Mery's 1x/week Powerlifting,"teaches you the basic compounds, how to show up, how to train hard, and how to lift. rep ranges. pick a weight you can do the first amount of reps in the range for that exercise. add a rep each week until you reach the top end. the following week, add 5-10lbs and repeat the low end of the range once again. eg: week 1: deadlift 135x3 week 2: deadlift 135x4 week 3: deadlift 135x5 week 4: deadlift 135x6 week 6: deadlift 145x3 week 7: deadlift 145x4 and so on. for warmups, optional 5-10min walking on treadmill/elliptical/cardio bike/etc perform 1-3 warmup sets, depending on the exercise. for a warmup set, pick a weight you can very easily do without generating any fatigue. increase weight every warmup set. rest 2-3min, and start your first working set. for rest times, 3-5min, or just whenever you feel okay.",['Intermediate'],['Muscle & Sculpting'],Garage Gym,12.0,60.0,48,2025-03-14 05:35:00,2025-06-18 11:29:00 Mery's 2x/week Powerlifting,"teaches you the basic compounds, how to show up, how to train hard, and how to lift. rep ranges. pick a weight you can do the first amount of reps in the range for that exercise. add a rep each week until you reach the top end. the following week, add 5-10lbs and repeat the low end of the range once again. eg: week 1: deadlift 135x3 week 2: deadlift 135x4 week 3: deadlift 135x5 week 4: deadlift 135x6 week 6: deadlift 145x3 week 7: deadlift 145x4 and so on. for warmups, optional 5-10min walking on treadmill/elliptical/cardio bike/etc perform 1-3 warmup sets, depending on the exercise. for a warmup set, pick a weight you can very easily do without generating any fatigue. increase weight every warmup set. rest 2-3min, and start your first working set. for rest times, 3-5min, or just whenever you feel okay.",['Beginner'],['Athletics'],Garage Gym,12.0,40.0,120,2025-03-09 09:01:00,2025-06-18 11:32:00 Mery's 3.5x/week Powerlifting,"teaches you the basic compounds, how to show up, how to train hard, and how to lift. rep ranges. pick a weight you can do the first amount of reps in the range for that exercise. add a rep each week until you reach the top end. the following week, add 5-10lbs and repeat the low end of the range once again. eg: week 1: deadlift 135x3 week 2: deadlift 135x4 week 3: deadlift 135x5 week 4: deadlift 135x6 week 6: deadlift 145x3 week 7: deadlift 145x4 and so on. for warmups, optional 5-10min walking on treadmill/elliptical/cardio bike/etc perform 1-3 warmup sets, depending on the exercise. for a warmup set, pick a weight you can very easily do without generating any fatigue. increase weight every warmup set. rest 2-3min, and start your first working set. for rest times, 3-5min, or just whenever you feel okay. m - s t - r w - b t - r f - d s - r s - ohp m - r","['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,40.0,240,2025-03-07 09:05:00,2025-06-18 08:21:00 Mery's 3x/week Powerlifting,"teaches you the basic compounds, how to show up, how to train hard, and how to lift. rep ranges. pick a weight you can do the first amount of reps in the range for that exercise. add a rep each week until you reach the top end. the following week, add 5-10lbs and repeat the low end of the range once again. eg: week 1: deadlift 135x3 week 2: deadlift 135x4 week 3: deadlift 135x5 week 4: deadlift 135x6 week 6: deadlift 145x3 week 7: deadlift 145x4 and so on. for warmups, optional 5-10min walking on treadmill/elliptical/cardio bike/etc perform 1-3 warmup sets, depending on the exercise. for a warmup set, pick a weight you can very easily do without generating any fatigue. increase weight every warmup set. rest 2-3min, and start your first working set. for rest times, 3-5min, or just whenever you feel okay.","['Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,12.0,40.0,180,2025-03-09 09:10:00,2025-06-18 08:23:00 Mery's 4-5x/week Hypertrophy Training,"4-5x/week upper/lower program. progressive overload is the cornerstone of building strength/muscle. most efficient way to progressive overload is via ""double progression"". a rep range (e.g. 3-5) would be an example of double progression: session 1: 135lbs x3 session 2: 135lbs x4 session 3: 135lbs x5 session 4: 135lbs x6 session 5: 145lbs x3 session 6: 145lbs x4 and so on... pick the rep range that works for whatever implement you are using. if the cable has 5lbs jump, i prefer 4-6. if it requires a 10lbs jump, ill use 4-8. (dumbell/barbell/cable/machine/etc, focus on weight implement doesnt matter) attempt progress every session, but dont expect it. stay at 0-1rir and try not to fail whilst going for another rep (it happens). keep all your sets within ~4-10 reps, ~0-2rir.","['Advanced', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,16.0,60.0,416,2025-04-01 08:33:00,2025-06-18 10:54:00 Mery's 4-5x/week Powerlifting,"teaches you the basic compounds, how to show up, how to train hard, and how to lift. rep ranges. pick a weight you can do the first amount of reps in the range for that exercise. add a rep each week until you reach the top end. the following week, add 5-10lbs and repeat the low end of the range once again. eg: week 1: deadlift 135x3 week 2: deadlift 135x4 week 3: deadlift 135x5 week 4: deadlift 135x6 week 6: deadlift 145x3 week 7: deadlift 145x4 and so on. for warmups, optional 5-10min walking on treadmill/elliptical/cardio bike/etc perform 1-3 warmup sets, depending on the exercise. for a warmup set, pick a weight you can very easily do without generating any fatigue. increase weight every warmup set. rest 2-3min, and start your first working set. for rest times, 3-5min, or just whenever you feel okay. if you want to train 4 times per week, do this: monday: train tuesday: train wednesday: rest thursday: train friday: rest saturday: train sunday: rest if you want to train 4 times per week, do upper, lower, rest, repeat. it wont line up with the days of the week exactly.",['Intermediate'],"['Athletics', 'Bodybuilding', 'Powerbuilding']",Garage Gym,12.0,50.0,264,2025-03-14 05:39:00,2025-06-18 09:19:00 Mery's Glute & Legs 3x FB,"teaches you the basic compounds, how to show up, how to train hard, and how to lift. rep ranges. pick a weight you can do the first amount of reps in the range for that exercise. add a rep each week until you reach the top end. the following week, add 5-10lbs and repeat the low end of the range once again. eg: week 1: deadlift 135x3 week 2: deadlift 135x4 week 3: deadlift 135x5 week 4: deadlift 135x6 week 6: deadlift 145x3 week 7: deadlift 145x4 and so on. for warmups, optional 5-10min walking on treadmill/elliptical/cardio bike/etc perform 1-3 warmup sets, depending on the exercise. for a warmup set, pick a weight you can very easily do without generating any fatigue. increase weight every warmup set. rest 2-3min, and start your first working set. for rest times, 3-5min, or just whenever you feel okay.",['Advanced'],"['Athletics', 'Powerbuilding']",Garage Gym,12.0,60.0,324,2025-03-14 05:38:00,2025-06-18 11:05:00 Metallicdpas PPL (Reddit),"Metallicdpas’ PPL targeted towards beginners, linear progression based. https://thefitness.wiki/reddit-archive/a-linear-progression-based-ppl-program-for-beginners/",['Intermediate'],"['Athletics', 'Muscle & Sculpting']",Garage Gym,6.0,60.0,216,2025-03-11 05:51:00,2025-06-23 06:52:00 Michael’s First Attempt,For intermediate 40+ lifters to help improve physique and all around fitness,['Intermediate'],['Muscle & Sculpting'],At Home,12.0,50.0,180,2024-12-06 02:54:00,2025-06-18 12:03:00 Mid rep,Strength building,['Beginner'],"['Bodybuilding', 'Powerlifting']",Full Gym,1.0,70.0,31,2025-04-07 05:22:00,2025-06-18 11:22:00 Mike Mentzer 1 set,Build muscle,['Intermediate'],['Powerbuilding'],Garage Gym,12.0,40.0,264,2024-03-10 12:31:00,2025-06-18 11:02:00 Mike Mentzer beginner,Build muscle for beginners,['Intermediate'],"['Athletics', 'Bodybuilding', 'Powerlifting', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,8.0,40.0,120,2025-01-11 01:29:00,2025-06-18 10:20:00 Mike Mentzer heavy duty program,"Created by Mike Mentzer (1951 – 2001)—as much philosopher as he was bodybuilder—the Heavy Duty method is one that incorporates high-intensity training along with lower rep ranges and heavier weights. Even during the time, Mentzer’s thinking went against the grain, both in terms of his lifting and his diet. We’ve taken a closer look at the mind behind this training philosophy, and the things that led up to it. It’s definitely going to gas out your muscles and get you results. While Arthur Jones advocated for one set of 20 reps per exercise, Mike Mentzer’s workout concluded that the ideal rep range was 6-8. However, on the last rep you would be reaching absolute muscular failure, and it did not stop there. Mike Mentzer’s workout involved going beyond failure (a philosophy also adopted by Tom Platz), utilizing forced reps, negative reps, rest-pause, and pre-exhaust supersets.","['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,30.0,24,2024-02-08 10:39:00,2025-06-18 09:29:00 Mike Mentzer on the Bells of Steel Cable Tower,"Mike Mentzer's training principles often involve high-intensity, low-volume workouts. Here's a simple workout routine for you using the Bells of Steel cable tower: Note that the reps for this training protocol are 2-2-4. 2 second concentric, 2 second pause, 2 second eccentric. These exercises will be 1-2 sets done to failure within a 6-8 rep range. If you do manage to break 12 reps, increase the weight by 10% and go back to 6 reps. Remember to warm up before each session and cool down afterward. Adjust the weight to ensure you reach muscle failure within the specified rep range. Rest 1-2 minutes between sets and 2-3 minutes between exercises. Listen to your body, and progress gradually by increasing the resistance as you get stronger.",['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,185,2024-02-22 09:45:00,2025-06-22 11:31:00 Mike Mentzer's Full Body Routine,"This program is designed to build muscle through high-intensity training techniques. The program is recommended for beginners by Mike Mentzer in his instructional video about Heavy Duty training and is designed secondarily to familiarize the beginner with the basic weightlifting movements. However, Mentzer notes that advanced trainees can benefit from this program as well. Mentzer recommends a training strategy which is slightly unconventional. Each exercise (with few exceptions) should be taken to momentary muscular failure in all three phases of the movement: the concentric (positive) phase, the contracted (static phase), and the eccentric (negative) phase. For example, when performing the underhand lat pulldown, the trainee should perform repetitions until he can no longer perform a full contraction. This constitutes positive failure. Then the trainee should use momentum, help from his training partner, or some other form of assistance to perform a full contraction and hold the weight in the contracted position until he can no longer maintain the static, contracted position. This constitutes static failure. Then the trainee should use assistance to perform a full contraction and perform repetitions of the eccentric phase of the exercise under strict control until failure. This constitutes eccentric failure. The prescribed rep ranges prescribe the number of repetitions it should take the trainee to reach positive failure. After reaching positive failure, the trainee should continue the exercise until both static and negative failure are achieved. Some exercises cannot be safely taken to static and/or negative failure, such as deadlifts, squats, etc. In these cases, the trainee should end his set after positive failure is reached. Other exercises cannot benefit from the use of momentum to reach full contraction, such as many pressing movements. In these cases, the trainee should only take the set to static or negative failure if he has a training partner or some other way to reach full contraction without using momentum. The most certain way to prevent muscle growth is injury!",['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,4.0,40.0,108,2024-08-26 12:32:00,2025-06-18 11:25:00 Mike Mentzer’s 4-Day Program,"How to Choose Weight: Use a weight on the lower end of the rep range and complete the set. Once you hit the upper end of the rep range, increase the weight by about 10 pounds and repeat How to Complete Reps: Use the 4-2-4 method when lifting these weights to get maximum results. This means: 4 second lift, 2 second pause, 4 second lowering Notes from Mike: Complete one workout every 96 hours. Warmup on the compound lift and only warmup as is necessary. You should have but one working set. This program is specifically designed to target the larger muscles in a minimalist fashion. Do not gauge the success of this program off of “feeing” such as being sore or achieving a pump. Instead gauge the success upon wether or not you are stronger the next time you perform that workout.",['Intermediate'],['Powerlifting'],Garage Gym,4.0,30.0,44,2025-05-01 12:58:00,2025-06-23 03:59:00 Mike Mentzer’s Consolidated Program (with tweaks),This is an amazing program for beginners to advanced lifters. For the more experienced it’s believed this program helps break strength plateaus and for the beginner it helps start really moving weight. This program is heavy lifting for minimal sets. Mike believed this was the best you could do for your body to give it ample recovery and stimuli for grrowth.,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,6.0,20.0,24,2024-10-21 09:18:00,2025-06-24 06:44:00 Mike Mentzter “Break-In” Week for Beginners,"“Break-In” your body in preparation for normal Mike Mentzer workout routines, as instructed by Mentzer’s book, “High-Intensity Training: The Mike Mentzer Way.” Training should not be to failure, but somewhat close to it. It is highly recommended to read Mentzer’s book prior to beginning this workout program, as there are many applied concepts you will not be able to apply just by looking at this workout schedule. If you have barely, or not worked out at all in a long period of time, Mentzer recommends less intense training sessions and learning proper form on the major exercises before beginning this training program. This should be a period of several months. Always consult a physician prior to beginning any workout program.","['Novice', 'Beginner']",['Bodybuilding'],Full Gym,1.0,50.0,8,2024-06-06 12:01:00,2025-06-18 10:02:00 "Mike mentzer oriented, joint protector","Keeping Mike Mentzer’s filosofy unil failure, but with reps so the joints survive.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,1.0,50.0,15,2025-05-16 08:19:00,2025-06-18 08:27:00 Mike some,The people someone wnat to bulking,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,10.0,239,2025-02-24 07:39:00,2025-06-18 08:45:00 Mike’s Training,This program is designed to be fun and challenging. The goal is to become bigger and stronger.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,90.0,100,2025-01-20 06:26:00,2025-06-18 08:57:00 Mikkels hypertrophy program,Designed for intermidiate or advanced due to high volume and hyper specificacy,['Beginner'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,80.0,400,2025-06-09 12:07:00,2025-06-18 09:58:00 Miles goes to Japan,staying on it while traveling!,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",At Home,3.0,20.0,9,2025-06-10 10:20:00,2025-06-18 08:56:00 Military Strength Phase 1,This Program is designed for individuals who are preparing to join military service and the goal of this program is to build size and strength.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Athletics', 'Powerbuilding']",Full Gym,4.0,90.0,108,2024-01-26 07:25:00,2025-06-21 02:21:00 Military prep program,"This program is designed to build mass but with an emphasis on building strength in the glutes and quads in preparation of deployment, it includes 4 days focused on hypertrophy and strength, taking many sets to complete failure for mental exhaustion. In addition to this, an additional 2 cardio sessions(cycling) and 2 reformer Pilates sessions a week will be done, each for their own purpose (cardio, and injury prevention) in addition to all of this, I will also be doing grease the groove of 100 pushups and 50 pull-ups a day","['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Bodybuilding']",Full Gym,4.0,90.0,132,2024-03-09 02:30:00,2025-06-26 09:50:00 Milo Wolf 5 day Hypertrophy,"Starting with lower volume and increasing after week 5 (increase manually after week 2 if not enough). Reduce RIR each week but take last set to failure every exercise periodically to baseline RIR Implement lengthened partials on any exercise if you have time. Rest Wed/Sun or Sat/Sun.","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,60.0,184,2024-08-02 11:41:00,2025-06-29 05:05:00 Min-maxing,This is what I do and the best I can come up with.,"['Advanced', 'Intermediate']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,8.0,100.0,198,2025-04-26 10:25:00,2025-06-18 11:52:00 Minimal Powerlifting,"**Minimal Powerlifting** is a focused 3-week program designed for men looking to enhance their strength through essential powerlifting movements. With a commitment of just 9 days, you'll engage in high-intensity barbell exercises such as deadlifts, bench presses, and squats, all structured to build muscle and improve your lifting technique. Each session targets key muscle groups, ensuring a balanced approach to strength development. Get ready to push your limits and see significant gains in your powerlifting journey!","['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,3.0,60.0,45,2025-06-16 11:41:00,2025-06-18 09:13:00 Minimalist,"Got no time? Me neither",['Intermediate'],['Athletics'],Garage Gym,4.0,60.0,48,2024-02-02 09:20:00,2025-06-18 11:15:00 "Minimalist Athlete Program By: Salvador Ordoñez","Perfect for Athletes in Pre-season or if you don’t need periodization, it will cover all of the most important aspects needed as an Athlete for peak performance.We cant have all of our time devoted for fitness that why I created this program.You wont need any machines, just dumbbells, barbells and you body.Hope you enjoy it.",['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,2.0,30.0,89,2024-03-17 11:00:00,2025-06-18 10:27:00 Minimalist Fundamentals,Round out my physique doing compound exercises.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,12.0,30.0,144,2024-05-20 12:17:00,2025-06-18 12:16:00 Minimalist Hypertrophy,"Minimalist hypertrophy training for busy lads. Do 2-4 days per week, rinse and repeat.","['Intermediate', 'Beginner']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,1.0,30.0,15,2024-04-04 08:57:00,2025-06-18 07:50:00 Minimalist Strength and Size,Minimal moves to hit every muscle in the body. Simple program to increase overall strength and size. Jumping jacks are purely for warming up. Decline crunch is for cooling down. No RPE included for lifts because that will vary day to day and the point is to get in and get it done. Move the weight and get stronger and bigger.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,3.0,30.0,30,2024-10-21 03:40:00,2025-06-18 10:58:00 Mixed,Everything 2x week,['Intermediate'],"['Powerlifting', 'Bodybuilding']",Full Gym,16.0,90.0,661,2025-02-20 07:13:00,2025-06-18 11:29:00 Mixed Strenght & Hypertrophy,"Olympic Lifting, Powerlifting & Bodybuilding",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,8.0,90.0,164,2024-05-01 06:16:00,2025-06-18 12:17:00 Mizuki but with a Booty,"Who Is This For? Ladies that want to look like Mizuki and who train martial arts (e.g., BJJ, MMA) 4–5 times a week. Individuals with demanding jobs, family responsibilities, and other physical activities. Anyone needing a time-efficient, effective strength program that complements an active lifestyle. How to Run This Program Frequency: Complete both sessions within 7 days (ideally with 2–4 days between them). Progression: Use RPE (Rate of Perceived Exertion) to guide intensity. Apply your preferred progression method (Double Progression, Linear Progression, etc.). Block Structure: One block = 4 weeks. After 3 weeks, reassess your progress and adjust as needed. Flexibility: If you feel good and want extra work, add 3–6 exercises for 2–4 sets of 10–20 reps, or do some sandbag/conditioning work. This is optional and based on your energy. How to Progress After 4 weeks (1 block), assess your lifts and recovery. Adjust exercise selection, sets, or reps as needed for the next block. If you want more arm, delt, or chest work, swap in accessory variations in future blocks.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,4.0,60.0,52,2025-05-11 11:16:00,2025-06-18 08:12:00 Mjolnir Method,"The purpose of the Mjölnir Method is to forge bench press dominance through structured, progressive overload across distinct training phases. The program starts with a hypertrophy block to build muscle size and endurance, followed by a strength block to develop raw pressing power. A power block then transitions your gains into explosive force, culminating in a peak phase designed to unleash a new 1-rep max. Designed as a complete, start-to-finish cycle, the Mjölnir Method can be run repeatedly for consistent progress, making it a powerful tool for long-term bench press success. Weeks 1-4 accumulate volume to stimulate hypertrophy. Weeks 5-8 builds a strength base, making use of your improved muscle size and endurance. Weeks 9-12 build power with your new strength and size with focus on rep maxes. Weeks 13-16 are a peak that build you up to a new one rep max.",['Beginner'],"['Athletics', 'Powerlifting']",Full Gym,16.0,90.0,112,2025-01-05 05:34:00,2025-06-18 09:16:00 Mleccha Slayer,"This comprehensive six-day push-pull-legs mesocycle is meticulously crafted to maximize hypertrophy. Each session targets specific muscle groups with a blend of compound and isolation movements, ensuring balanced development.",['Beginner'],['Bodybuilding'],Full Gym,6.0,90.0,192,2024-10-05 05:26:00,2025-06-18 11:46:00 Mn,Strength,"['Novice', 'Intermediate']",['Athletics'],Full Gym,12.0,10.0,234,2024-09-17 07:14:00,2025-06-18 10:06:00 Mobility,Less knee pain,['Intermediate'],"['Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,108,2024-08-10 06:21:00,2025-06-18 08:20:00 Modern Golden Era,"A personal program I’ve created for myself. It focuses on the primary muscles of a classic physique being the chest, back , biceps, triceps and quads. I have tried to incorporate modern training principles into it and would recommend do this program while in a calorie surplus to get max results and training the first set to 0 rir and include paused reps or partials into the set 2.",['Intermediate'],['Bodybuilding'],Dumbbell Only,12.0,60.0,408,2025-04-15 02:51:00,2025-06-18 08:28:00 Modern High Intensity Training (HIT),"This Program is a more updated form of Mike Mentzers High Intensity Training with modern day science. Rest Pause is the method of failing a movement and resting for 5-10 seconds and doing a little more reps Keep things slow and controlled even more so if you are a beginner to learn and keep good form Going to Failure doesn't mean doing a lot of cheating so Failure is you can't do more with the perfect form if you are more advanced then you can cheat a little after reaching failure",['Intermediate'],['Bodybuilding'],Garage Gym,4.0,30.0,84,2024-02-22 06:32:00,2025-06-18 10:04:00 Modified 7-Day Split,To achieve aesthetics and strength simultaneously.,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,90.0,193,2025-03-09 09:57:00,2025-06-18 08:12:00 Modified Generic Bulking Routine,Loosely based on Lyle Macdonald’s GBR. Intermediate upper/lower routine making use of supersets to save time,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Garage Gym,6.0,80.0,102,2024-11-24 10:56:00,2025-06-18 09:05:00 Modified Guts Program,This is a modified version of Natural Hypertrophy's Guts program. I added more quads and forearm work as well as some rear delt and shoulder isolation work,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,12.0,60.0,168,2024-09-07 08:56:00,2025-06-18 10:23:00 Modified Mike Tyson Inspired At-Home Training,"The purpose for modifying the Mike Tyson Inspired At-Home Training Program is to create a Novice workout that exists in between the Beginner and Intermediate levels. The main purpose is to retain the commitment and skill level of the Intermediate, but choosing exercises that favor taller individuals with less flexibility and who struggle with exercises that require motions that bring surges of blood rushing to the head (i .e. Crunches, Bear walk, etc.) and take advantage of a pull-up/dip tower, dumbbells, and body weight bands.",['Intermediate'],['Powerlifting'],Garage Gym,8.0,30.0,256,2024-12-29 05:52:00,2025-06-18 11:53:00 Modified PPL,Program to help beginners stay consistent and build muscle.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,40.0,78,2024-04-19 05:50:00,2025-06-18 12:22:00 Modified Saitama Workout Routine,"Modified Saitama Routine in order to Maximize Gains without Tendonitis Note: This routine should be performed every other day with no more than one rest day in between workouts cycling from the two workouts provided","['Intermediate', 'Advanced']",['Bodybuilding'],At Home,1.0,50.0,12,2024-03-12 07:14:00,2025-06-18 08:46:00 Modified UH Bridge,Natural Hypertrophy's UH Bridge program with a larger arm day,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,16.0,60.0,192,2024-10-20 11:24:00,2025-06-18 09:16:00 Modified Work In Progress,Expansion Of my OG workout,['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,6.0,60.0,159,2025-04-01 01:24:00,2025-06-18 08:09:00 Modified upper/lower for bodybuilding,Put as much muscle mass as possible,['Intermediate'],['Muscle & Sculpting'],Full Gym,8.0,50.0,192,2025-03-03 02:27:00,2025-06-18 08:34:00 Modo Cavalo - Full Body 3x,become a horse,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,312,2025-04-28 04:46:00,2025-06-18 08:21:00 Moeder,.,"['Novice', 'Beginner']",['Bodybuilding'],Full Gym,12.0,40.0,180,2024-04-30 12:58:00,2025-06-18 10:03:00 Moeder 2.0,.,['Intermediate'],['Bodybuilding'],Full Gym,12.0,40.0,228,2024-08-02 11:34:00,2025-06-18 10:52:00 Mohit’s Torso and Limbs Split,Simple 4 day a week program with Torso and Limbs split. Aiming for healthy volume for each muscle group.m,['Beginner'],['Muscle & Sculpting'],Full Gym,12.0,60.0,336,2024-12-30 06:59:00,2025-06-18 11:38:00 Mom,Endurance and Strenght,"['Beginner', 'Intermediate']",['Bodybuilding'],Full Gym,6.0,60.0,126,2025-02-22 01:43:00,2025-06-18 09:06:00 Monolith,"The Monolith Hypertrophy System is a 12-week, high-frequency, high-intensity muscle-building program designed for maximum upper-body development. This program prioritizes chest and arms while reducing lower body volume to a single focused leg day per week. Ideal for lifters who want to sculpt an elite, machine-like physique with massive upper-body hypertrophy.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,40.0,456,2025-03-24 09:37:00,2025-06-18 10:37:00 Monster Bench,Increase your 1RM on barbell bench.,[],[],Full Gym,4.0,60.0,104,2024-01-24 12:54:00,2025-06-18 12:23:00 Monster Mash (Mashup of my favorite routines),"This is for general strength gain with some variation thrown in to keep it fun. 6 weeks building up intensity 1 test week 1 deload week For Main lifts you will select 2 Variations and alternate each week. 1 technique/pause day 1 heavy day. Variations below Squat: back squat, front squat, SSB Squat, camber bar Deadlift: Conventional, Sumo, trap bar, snatch grip, Bench: regular grip, wide grip, Swiss bar, Incline, decline",['Novice'],"['Muscle & Sculpting', 'Powerbuilding', 'Bodybuilding']",Garage Gym,8.0,60.0,143,2025-01-03 06:30:00,2025-06-18 10:25:00 Month 1: Foundation & Conditioning,Gain strength & get leaner,['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding']",Full Gym,4.0,60.0,100,2024-09-03 07:24:00,2025-06-18 10:44:00 Month 2: Strength & Hypertrophy,Gain strength & get leaner,"['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,4.0,60.0,96,2024-09-03 07:43:00,2025-06-18 09:23:00 Month 3: Leaning Out,"Final month of the 3-month program. Leaning out with supersets, drop sets, HIIT Cardio","['Beginner', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,70.0,80,2024-09-03 08:01:00,2025-06-18 11:50:00 Moon Strength,"Improve strength in 6 main lifts and practice olympic lifting Week1:5T2P Week2:3T1P Week3:Pause Week4:Pause for backoff set Week5,6:-",['Advanced'],"['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Olympic Weightlifting']",Full Gym,6.0,90.0,84,2025-01-15 05:13:00,2025-06-18 11:27:00 Morning PPL,hypertrophy with basic exercises,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,70.0,280,2025-04-13 05:54:00,2025-06-18 08:57:00 Morning Routine,To get you ready for your day.,['Intermediate'],['Bodybuilding'],At Home,16.0,30.0,80,2025-03-13 05:55:00,2025-06-18 10:53:00 Morning dumbbell workout,Quick workout in the morning,['Beginner'],['Athletics'],Dumbbell Only,4.0,40.0,36,2024-08-26 11:22:00,2025-06-18 08:00:00 Mostly for Fun,"Doing functional lifts, heavy compound lifts and accessories movements. Mostly for fun.","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,6.0,60.0,102,2025-03-31 10:07:00,2025-06-18 10:22:00 Mountain Dog PPL,"https://www.muscleandstrength.com/workouts/mountain-dog-ppl-workout Site lists program as 4 weeks have bumped to 6 for symmetry and keeping with other Mountain dog workouts Every other day workout so 3-4 days per week. Have not included warm up sets or feeders in log Could Add calves and Abs on alternating days, maybe some lower back work Some exercises changed to what is available in Boost-camp.","['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,6.0,90.0,112,2024-08-04 08:48:00,2025-06-18 11:52:00 Mountain dog,00,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,60.0,416,2025-01-03 01:46:00,2025-06-18 12:19:00 Mrs Booch,2 day bodybuilding - simple,"['Beginner', 'Advanced']",['Bodybuilding'],Garage Gym,6.0,50.0,66,2025-04-05 02:23:00,2025-06-18 12:05:00 Mtown Push Pull Leg,Get jacked,"['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerbuilding', 'Powerlifting', 'Bodyweight Fitness']",Full Gym,16.0,60.0,240,2025-02-23 10:26:00,2025-06-18 09:58:00 Muscle Builder 2: Full Body Hypertrophy Plan,"Muscle Builder 2: Full Body *Novice/Intermediate version This bodybuilding workout plan is designed to facilitate weekly progressive overload through set volume while maintaining a moderate intensity level. By gradually increasing the volume of sets each week, you’ll challenge your muscles to adapt and grow over time, promoting continuous progress and muscle development. This workout plan provides a balanced approach to bodybuilding, targeting all major muscle groups while systematically increasing training volume to promote muscle growth and strength gains over time. If you have never done a particular exercise, pick a weight that you think will be appropriate for the prescribed reps at the prescribed RPE/RIR. Begin each workout with a 5-10 minute warm up on an elliptical machine or treadmill. It is also recommended to do warm up sets before your working sets, especially with compound movements. Create a custom warm-up template with 3 sets. 30% for 10 reps 50% for 5 reps 100% for 2 reps Rest for 1 to 2 minutes between sets, depending on the type of exercise. Use shorter rest periods for isolation exercises and longer ones for compound exercises. On rest days, aim for active recovery by staying lightly active, such as going to the gym for mild weight training or opting for cardio exercises. - Feel free to swap exercises as long as they target the same muscle group and maintain the original exercise's complexity, whether compound or isolation. - Modify the repetition range and intensity (RPE/RIR) as needed, aiming for a typical range of 8 to 12 reps for compound exercises and 10 to 16 reps for isolation exercises. The program concludes with a Deload week, aiming to reduce intensity and volume, allowing the body to fully recover. This approach aids in preventing overuse injuries and fostering long-term enhancements in strength and muscle growth. After finishing the program, you can move on to the Muscle Builder 3 Plan. If you feel you may be overtrained, consider the Muscle Builder Resensitization Plan and repeat The Muscle Builder 1 or 2 Plan.",['Intermediate'],['Powerlifting'],Full Gym,6.0,60.0,140,2024-02-23 08:57:00,2025-06-18 09:30:00 Muscle Builder: Bro Split 5 Day,"Muscle Builder: 5 Day Bro Split This program follows a body part split, commonly known as a bro split, emphasizing intense focus on one muscle group per workout with ample rest before targeting it again the following week. While it is optimal to train muscle groups more frequently, each approach has its advantages and drawbacks. This plan is for those who prefer bro splits or anyone just seeking a change in their routine. If you have never done a particular exercise, pick a weight that you think will be appropriate for the prescribed reps at the prescribed RPE/RIR. Begin each workout with a 5-10 minute warm up on an elliptical machine or treadmill. Rest for 1 to 2 minutes between sets, depending on the type of exercise. Use shorter rest periods for isolation exercises and longer ones for compound exercises. On rest days, aim for active recovery by staying lightly active, such as going to the gym for mild weight training or opting for cardio exercises. - Feel free to swap exercises as long as they target the same muscle group and maintain the original exercise's complexity, whether compound or isolation. - Modify the repetition range and intensity (RPE/RIR) as needed, aiming for a typical range of 8 to 12 reps for compound exercises and 10 to 16 reps for isolation exercises. The program concludes with a Deload week, aiming to reduce intensity and volume, allowing the body to fully recover. This approach aids in preventing overuse injuries and fostering long-term enhancements in strength and muscle growth.",['Novice'],"['Bodybuilding', 'Athletics']",Full Gym,6.0,60.0,139,2024-02-28 05:09:00,2025-06-26 01:29:00 Muscle Builder: Resensitization Plan,"This four-week mesocycle is structured to induce a phase of resensitization in the body. Through the deliberate reduction in training volumes, the implementation of heavier weights, and a decreased variety of movements, the aim is to attenuate the body's adaptational response. This process serves to restore sensitivity to subsequent high-volume training phases. - Select weights tailored to the prescribed Reps and RPE. Lower Reps and higher RPE values indicate the use of heavier weights. - Allow 2-3 minutes of rest between exercises, with shorter rest periods for isolation exercises and longer intervals for compound movements. - Implement active rest between training days, engaging in moderate activities such as walking. - Although this program spans only four weeks, it is recommended to incorporate a week of active rest following its completion. While gym activity is ok during this period, it should be of a light intensity.",['Novice'],['Powerlifting'],Full Gym,4.0,50.0,65,2024-02-25 04:47:00,2025-06-18 10:45:00 Muscle Builder: Strength & Hypertrophy 1,"Phase 1 This weightlifting plan alternates between hypertrophy and strength-focused training each week. During hypertrophy weeks, aim for higher reps and sets to promote muscle growth, while strength weeks focus on heavier weights with lower reps. Key points for beginners include prioritizing progressive overload, proper form, and recovery. Consistency is crucial for optimal results, along with incorporating variety to prevent plateaus and maintain motivation. Stick to the program schedule, gradually increase weight/resistance, prioritize form, rest, and nutrition, and stay consistent for success.","['Beginner', 'Novice']",['Powerbuilding'],Full Gym,10.0,60.0,224,2024-03-07 06:34:00,2025-06-18 09:58:00 Muscle Builder: Strength & Hypertrophy 2,"Phase 2 This weightlifting plan alternates between hypertrophy and strength-focused training each week. During hypertrophy weeks, aim for higher reps and sets to promote muscle growth, while strength weeks focus on heavier weights with lower reps. Key points for beginners include prioritizing progressive overload, proper form, and recovery. Consistency is crucial for optimal results, along with incorporating variety to prevent plateaus and maintain motivation. Stick to the program schedule, gradually increase weight/resistance, prioritize form, rest, and nutrition, and stay consistent for success.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,10.0,60.0,220,2024-03-08 09:05:00,2025-06-18 08:40:00 Muscle Building,"For beginner to intermediate lifters without all the fancy equipment. Need dumbbells and a bench, nothing else. Short(er), effective workouts to make the most of your time.",['Novice'],['Muscle & Sculpting'],Dumbbell Only,6.0,40.0,114,2025-06-10 12:39:00,2025-06-18 08:03:00 Muscle Mashle Program (Chest Focus),To stay consistent and build muscle while staying lean.,"['Advanced', 'Intermediate']","['Athletics', 'Bodybuilding']",Full Gym,12.0,100.0,336,2024-02-20 01:36:00,2025-06-18 11:41:00 Muscle Mommy-Gations,program designed for medium to high intensity training primarily focused on quad and glute development.,['Novice'],"['Powerbuilding', 'Bodybuilding']",Full Gym,10.0,60.0,250,2025-03-11 02:49:00,2025-06-18 08:05:00 Muscle Monsters over 40s,"As we age, responsibilities take over, leaving us with far less time to dedicate to training. And that’s why in this video, I want to share the only 5 exercises you need to build a solid, well-rounded physique. Ideally, you want movements that are stable, train the target muscles maximally, and minimize fatigue. That's why I've chosen five exercises based on the foundational movement patterns. These ensure we hit every major muscle group effectively and enhance our functional capabilities to help us not only look like a million bucks, but feel like it too.","['Advanced', 'Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Garage Gym,4.0,50.0,60,2024-09-30 12:50:00,2025-06-18 12:10:00 Muscle Motives 4 day hypertrophy program,The goal of this program is to focus on volume and compound movements that will aid in body recomposition and fat loss efforts.,['Advanced'],['Bodybuilding'],Full Gym,6.0,60.0,138,2024-09-29 03:07:00,2025-06-18 08:57:00 Muscle by Morkvarg,yeah,['Beginner'],['Bodybuilding'],Full Gym,12.0,180.0,264,2025-01-07 12:24:00,2025-06-18 09:22:00 Muscle gain/Fat loss - 5 day,"Muscle gain + Fat loss Day 6-7: Rest or Light Cardio Focus on recovery or low-intensity cardio like walking or cycling. Nutrition Tips 1. Caloric Deficit: Aim for a slight deficit (300-500 calories per day) to lose fat while retaining muscle. 2. High Protein Intake: 1.6-2.2g protein per kilogram of body weight. 3. Healthy Fats and Carbs: Include essential fats (avocado, nuts) and complex carbs (oats, rice) to fuel workouts. 4. Stay Hydrated: Drink plenty of water, especially during workouts. Cardio • Include 2-3 sessions of high-intensity interval training (HIIT) or low-intensity steady state (LISS) cardio per week to aid fat loss without impacting recovery.",['Novice'],['Powerbuilding'],Garage Gym,12.0,60.0,348,2024-12-08 03:46:00,2025-06-21 12:49:00 Mushoku Tensei,Rip soap dispensors of the wall at Olive Garden,['Advanced'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,90.0,324,2024-10-28 12:44:00,2025-06-18 08:28:00 Muskellunge,Get strong with great cardio,"['Novice', 'Beginner']",['Bodybuilding'],Full Gym,12.0,80.0,204,2025-06-14 04:20:00,2025-06-25 04:41:00 Mussel mommy arms,A simple fast routine to fit into any day for arm strength for beginners,"['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting']",Dumbbell Only,4.0,10.0,22,2024-07-18 05:32:00,2025-06-18 09:24:00 Mutación,"Lograr un buen equilibrio entre la cadena superior e inferior, dando un poco más de trabajo por otra parte, a zonas rezagadas (antebrazo y gemelo)","['Novice', 'Intermediate', 'Beginner']","['Athletics', 'Bodyweight Fitness', 'Powerbuilding']",Full Gym,15.0,90.0,507,2025-01-18 05:32:00,2025-06-18 11:34:00 Muz,"Designed to build a strength base, focused predominately on the lower body.","['Beginner', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,70.0,78,2024-01-19 06:33:00,2025-06-18 09:09:00 My 4 Day Routine #1 - Strength and Muscle,Gain strength and muscle through progressive overload with weight and/or volume.,['Novice'],"['Powerlifting', 'Powerbuilding']",Garage Gym,8.0,60.0,136,2023-12-19 09:36:00,2025-06-29 09:34:00 My 5 days workout split!!,You can do it!!!!!,['Beginner'],"['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,10.0,70.0,420,2024-07-01 07:28:00,2025-06-18 10:40:00 My ACFT Run,"This program will help improve or maintain your aerobic and anaerobic endurance for the ACFT, namely the run and Sprint-Drag-Carry event.",['Novice'],"['Muscle & Sculpting', 'Bodybuilding', 'Bodyweight Fitness']",At Home,12.0,50.0,144,2024-08-04 03:40:00,2025-06-18 11:31:00 My Brazilian trainer ,To lose weight and build muscle,['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,40.0,204,2025-03-13 01:43:00,2025-06-18 07:52:00 My GZCL - Everything Arranged With Twists,"5RM FOR MAIN LIFTS T1 and T2 -> If you hit the target, +2.5kg for bench and Overhead or +5kg for Squat and Dead. If you missed your target, when you pass to the other setXrep scheme, reduce the weight by 90-95%. T3 -> As you want, i like to do 3 sets for 8-10 reps, if i can do it for all 3 set i will put more weight. T1: Start - 3x5 Once you fail - Reduce the Weight for 90% --- 4x3 Once you fail - Reduce the Weight for 90% --- 5x2 Once you fail - Reduce the Weight for 95% --- 6x1 Once you fail - Deload (optional) + TEST Week in the next week for that specific T1 exercise --- I prefer to do 1RM test, but you can do 5RM. Start the test week with the workout refered to that T1 exercise. I wouldnt do the test week for overhead Press. After that, restart the program with an heavier weight. T2: Start - 3x10 Once you fail - Reduce the Weight for 90% --- 3x8 Once you fail - Reduce the Weight for 90% --- 3x6 Once you fail - restart for de 3x10 with slightly heavier weight (2.5kg to 10kg). Deload: T1 - 3 sets for 5 reps with - 40%, 50% and 60% T2 - rest T3 - keep them equal","['Advanced', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,90.0,288,2025-06-15 06:21:00,2025-06-18 08:00:00 My OG hypertrophy,Upper body focused hypertrophy program.,['Intermediate'],"['Bodybuilding', 'Athletics']",Full Gym,4.0,80.0,40,2024-08-20 03:10:00,2025-06-18 10:35:00 My Personal Program-Ashish Benn,"Follow the plan,",['Intermediate'],['Powerbuilding'],Full Gym,12.0,120.0,804,2024-08-02 01:51:00,2025-06-18 11:41:00 My Upper/Lower Split,"Warm-up sets: do them without rest in between, then rest before the first working set. Rest time: 2-3 Minutes","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,6.0,90.0,186,2025-06-20 12:23:00,2025-06-25 04:40:00 My Workout,Build muscles,['Novice'],"['Bodybuilding', 'Powerlifting']",Full Gym,12.0,70.0,504,2024-09-09 03:55:00,2025-06-18 11:15:00 My angel baby’s program,Help my angel babe,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,169,2024-07-01 08:18:00,2025-06-18 11:14:00 My exercise program for GF!,"The purpose of the program is for my girlfriend to lose extra weight and improve her mobility. By focusing on yoga mat exercises, she can work on enhancing her flexibility, strengthening key muscle groups, and increasing her range of motion, while also burning calories and promoting fat loss.",['Intermediate'],"['Powerbuilding', 'Muscle & Sculpting']",At Home,6.0,60.0,91,2025-01-18 11:30:00,2025-06-18 08:18:00 My own specialty,Pour Moi,"['Intermediate', 'Advanced', 'Novice']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",At Home,3.0,40.0,78,2024-06-19 07:21:00,2025-06-18 11:33:00 My personal Training plan,"This Novice friendly Program is inspired by my past Training experience and exercises I like, it is also inspired by mike mentzers heavy duty Training.","['Advanced', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,60.0,168,2025-01-06 09:37:00,2025-06-18 09:14:00 My routine,My routine to work out around inconsistent shifts and focus on strength with a fun arm day to develop my weak point,['Intermediate'],['Bodybuilding'],Full Gym,16.0,90.0,320,2025-02-07 09:07:00,2025-06-18 10:57:00 My routine to train for the Grand National,God did🙏🛐🤲🔥🫡,['Beginner'],"['Bodybuilding', 'Powerlifting']",Garage Gym,4.0,90.0,174,2024-05-02 01:27:00,2025-06-18 11:23:00 My simple program,Beginner dumbbell workout for starting out,['Intermediate'],['Powerlifting'],Dumbbell Only,4.0,20.0,32,2025-02-24 02:36:00,2025-06-18 10:07:00 My split,To keep track of my stuff,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,10.0,60.0,1062,2025-06-08 11:12:00,2025-06-18 10:57:00 My split (1),Lift,"['Novice', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,16.0,70.0,511,2024-12-28 05:04:00,2025-06-18 07:48:00 My starter routine,Build strength and get used to training,['Novice'],['Athletics'],Garage Gym,10.0,120.0,140,2024-02-11 12:13:00,2025-06-18 11:03:00 My starting strength routine,Get stronger!,"['Novice', 'Intermediate', 'Advanced', 'Beginner']",['Bodybuilding'],Garage Gym,16.0,60.0,384,2025-06-04 06:00:00,2025-06-18 10:30:00 My workout,for myself,['Beginner'],['Athletics'],Full Gym,12.0,70.0,360,2024-06-08 05:52:00,2025-06-18 10:50:00 MyoReps A/B,Hypertrophy,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,50.0,208,2024-06-25 05:36:00,2025-06-18 10:47:00 NDLv2,"A moderate frequency intensity accumulation program based on Matt Vena's old squat program. I wanted a program that allowed me to squat and bench twice a week; and put deadlifts at the rear end. For my experience, training squats carries over to deadlifts since the very bottom of the deadlift requires a lot of quad strength (I pull conventional). For sumo pullers, the deadlift volume in this program might be way too little. I added some deadlifts after squats such that there is still some practice with the deadlift, and limiting the fatigue with a maximum of RPE7. On the other squat day, weighted back extensions (45 degree) are used as the primary hinge movement to reduce axial fatigue. In terms of linear progression, attempt to add 2.5kg/5lbs per block. I also added some supersets (they are optional, dependent on gym) that you can try to attempt to reduce the amount of time in the gym. Attempt to keep maxes for paused and comp lifts the same. FYI, I squat high bar ATG, and bench relatively close grip.",['Advanced'],['Bodybuilding'],Full Gym,3.0,60.0,45,2024-10-29 07:22:00,2025-06-18 11:06:00 NEW year NEW gains 🤝🏼,This program will be a 3 day split day to get toned on every part of the body!,['Intermediate'],"['Powerbuilding', 'Powerlifting']",Full Gym,6.0,90.0,85,2024-01-02 11:08:00,2025-06-18 07:52:00 NEZUMI-CHAN,"STAGE 1 If you are new to the gym this is your program. But if you have no sports/training experience at all you may want to check STAGE 0. 1) CONSISTENCY IS KING - It is the most important thing & the fastest way to your goals. 2) TECHNIQUE - Learn how to preform the lifts correctly. 3) INTENSITY - Learn how to train hard. -EXERCISE SELECTION Learn fundamental movement patterns (SQUAT, HINGE, PUSH, PULL) performing basic compound lifts & mastering technique on them as much as possible, isolation is not neglected. I recommend that you start with the barbell basics such as BB squat, RDL, BB bench, Pull ups & OH BB press if you can do them with a reasonable range of motion. If you can't, try an easier variation. Check STAGE 0 for recommended variations. Choose one lift for each movement pattern and stick to it. -INTENSITY You shouldn't go to failure as a novice, specially on the big compound lifts. FOCUS FIRST ON IMPROVING TECHNIQUE, choose a weight that feels a bit challenging but one that you can control & try to perform the lift better each time. ONCE YOUR TECHNIQUE IS SOLID, start adding weight & pushing your sets harder. If technique breaksdown stop the set. You don't have to use RIR/RPE yet. -PROGRESSION # You want to add weight as often as posible. # You want to have as good technique as posible. Best case scenario you improve both at the same time, but at some point if you keep adding weight technique may deteriorate, don't let it be too much, you allways want to keep good technique. 1) Add 1-2kg if you can lift it with good tehcnique within the rep range. 2-5kg it's doable initially. At first try to add weight every workout, over time progression will slow down, so weight jumps will be smaller & less frequent. 2) If you see that your techinque it's not so great (Protip: Record yourself), stop adding weight & focus on improving it. Lifting with better technique & control is also progress. 3) Don't modify your tempo & rest intervals to progress. *If the rep range is 4-6, I would try to stay at 5 reps and add weight, If you get 4 reps it's no big deal, try to get 5 reps on all sets before adding more weight, that way you allways stay within te rep range. On isolation use double progression - Add reps, hit the top of the rep range on the first set, then add weight. -REST INTERVALS 3-4 min between compounds. 1-2 min between isolations. -WARM UPS Do 2/4 ramping sets before each lift. More weight usually needs more warm up sets. Warm up sets should feel fairly easy. Check STAGE 0 e.g. -FINALLY Do not modify the parameters. Train consistently, follow the program, eat well & in a 200-300kcal surplus, sleep 8 hours & I guarantee you will progress a lot. Run this program for as long as you are progressing on it. If you are progressing fine I wouldn't change anything. If progression slows down &/or you feel like you want to do more work you may move on to STAGE 2.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Olympic Weightlifting', 'Athletics', 'Bodybuilding']",Full Gym,12.0,60.0,234,2025-02-05 01:11:00,2025-06-18 12:04:00 NH & B.O.M hybrid calisthenics program,"Gentleman inspired split that uses double progression with free weight and calisthenic movements. This program is best suited for intermediate to early advance lifters. -Recommended days: Monday, Wednesday, Friday, Saturday. Add more sets and reps when progress begins to stall. -Cluster sets by John Bryant: “Cluster Sets—The How, The Why, The What” -Full in depth guide about the program: “The PERFECT Hybrid Calisthenics Program (feat. Bald Omni Man)”","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,12.0,90.0,144,2024-10-09 11:24:00,2025-06-21 11:32:00 NH Intermediate Program (Dumbbell),Grow a balanced physique with dumbbells.,['Intermediate'],['Powerbuilding'],Dumbbell Only,12.0,70.0,180,2024-01-10 06:02:00,2025-06-18 07:47:00 NH toji program stage 3,"Look like toji fushiguro, 3rd stage of Natural Hypertrophy's YouTube program that I've transcribed for personal use",['Intermediate'],['Powerbuilding'],Full Gym,12.0,80.0,156,2024-06-20 11:32:00,2025-06-18 03:00:00 NOEXCUSESNOEXCUSER,"You have 2 Set per excercise. Perform 2-3 Warm Up Sets (RPE 6 max., No Rest in between) Then: 6-10 = Dynamic Progression (Stack weight If you get 10) The Rest is Always HIT Style. Try to Hit the lowest range (8) with perfect Form. The Rest can be cheated. After that try to Push beyond failure with Intensity techiques Like partials, Rest pause, Static hold at the end. If the exercise gives you 2 setz with 8-12, then Just Push beyond failure at the Last Set. YOU HAVE TO PUSH THE SETS RPE 12++ TO MAKE THIS PROGRAM WORK. Do Not overthink IT you want to Switch Up an excercise. For example If the Chest Press is no available then do DB press. Or If you like Machine lateral Raise more then DB then do this.",['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Powerlifting', 'Muscle & Sculpting', 'Athletics']",Full Gym,8.0,40.0,224,2025-02-06 09:25:00,2025-06-18 11:46:00 NSUNS essential acc 4day,"nsuns 4day min additional exercise",['Beginner'],['Bodyweight Fitness'],Full Gym,12.0,70.0,120,2024-06-10 03:53:00,2025-06-18 10:14:00 Nate's version (Arnold's) arm routine (1),"This is to really focus on building the muscles in your arms, to develop strength, and to fill out the arms. This is more for the intermediate individual looking to step up their arm routine.","['Novice', 'Intermediate']",['Powerbuilding'],At Home,4.0,40.0,34,2024-10-15 04:43:00,2025-06-18 10:11:00 Natty Killer,"If nothing changes, then nothing changes. This program is designed around a high volume powerbuilding program. The premise of the program being if you're doing heavy weight, then the volume for reps will be low while the sets will be high, and if your training hypertrophy then then volume of reps will increase while sets stay low. I am not a specialist by any means. However, I like to think I understand myself and the average gym goer with similar goals enough to know how far we need to be pushed in order to make progress. This program is being designed by me to break my lifting plateaus. I've been lifting for about 8 years naturally without following a program and have discovered that I am no longer making progress in my strength. I'm also not willing to eat like a fat ass to push more weights as i am already personally at the limit of what I consider healthy for my weight. With this program, I'm using what I considered to be the best hypertrophy and strength methods from the programs I've studied and use them to continue and build muscle while gaining strength. There are no deadlifts in this program. Since this uses 4 days out of the week, if you value the deadlift, you can easily modify this program to fit it in there. For the pin press the goal after every 4 weeks is to either A) lower the safety pins by one notch with the same weight, or B) increase the weight used with the same rep range as starting week 1. The idea is to hopefully be able to perform the overload weight with the pin continuously getting lowered to full ROM. The last few hypertrophy super sets are there for those who want to do additional arm hypertrophy workouts. I understand these workouts are longer than most (1.5-2 hour range), so if one needs to save time, they can pick and choose some of the non major compound movements depending on your goals. If you're trying to get stronger, I would not skip any of the bench/squat sets. For a hypertrophy focus, definitely do not skip the ending sets. This is a very high volume program. With that being said if you start this program and find your body is not use to the amount of volume prescribed, then it would be best to skip a strength day (pin press bench and squat day) and stick to the first three workouts.",['Novice'],['Bodybuilding'],Full Gym,8.0,90.0,239,2024-10-07 03:59:00,2025-06-18 11:26:00 Natty powerlift,Natty powerlifting simple,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,80.0,16,2024-12-09 10:57:00,2025-06-18 11:48:00 Natural Hypertrohpy - Guts Workout Program,"An altered vertsion of NH's new Guts routine that caters more to my needs. I added more forarm work, less DB back work since it's easier for me to load barbell. Moved the RDL to Lower 2 instead of DL. Rest you can see what I added.","['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding']",Full Gym,12.0,80.0,240,2024-04-18 09:45:00,2025-06-18 10:55:00 Natural Hypertrophy - Doomslayer PPL,"An intermediate/advanced PPL program training 6 days per week. Program has been customised to resemble the physique of Doom guy from the popular games “Doom” Focus on Shoulders, Chest , Back & Arms","['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,80.0,264,2024-02-11 12:36:00,2025-06-18 08:36:00 Navy OCS fitness prep,To prepare for navy OCS fitness training,"['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",At Home,6.0,10.0,270,2024-11-18 05:16:00,2025-06-18 08:18:00 Navy SEAL beginner program,Get in shape for SEAL training,"['Beginner', 'Novice']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,90.0,456,2024-03-15 07:32:00,2025-06-18 08:24:00 New entry (Upper _Lower),"The purpose of this 12‑week Upper/Lower split workout program is to promote balanced hypertrophy and strength gains by dividing training sessions into dedicated upper‑body and lower‑body days, with a particular emphasis on maximizing lower‑limb development. By isolating muscle groups across four weekly workouts, the program allows for sufficient training volume and recovery, thereby optimizing the anabolic environment needed for muscle fiber growth. Specifically, targeted exercise selection—such as heavy compound movements (e.g., back squats, Romanian deadlifts) and complementary isolation work (e.g., leg extensions, seated calf raises)—combined with progressive overload protocols (e.g., incremental increases in load, volume, or time under tension) aims to stimulate the quads, hamstrings, glutes, and calves more effectively. In doing so, this program seeks not only to increase overall leg circumference and muscular definition but also to improve functional lower‑body strength and injury resistance, supporting both athletic performance and everyday movement quality.",['Novice'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,80.0,408,2025-04-24 09:25:00,2025-06-18 09:25:00 New split,Gain,['Beginner'],['Bodybuilding'],Full Gym,16.0,60.0,784,2024-12-27 12:55:00,2025-06-18 10:20:00 Newbie weights,"Embark on your strength journey with the ""Newbie Weights"" program, designed specifically for beginners looking to build muscle and sculpt their physique over 10 weeks. This comprehensive plan features 10 workouts per week, each lasting around 60 minutes, focusing on essential compound and isolation movements. You'll engage major muscle groups through effective exercises like the Leg Press, Chest Fly, and Seated Row, ensuring a balanced approach to strength training. Get ready to transform your body and develop a solid foundation for future gains!","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting']",Full Gym,10.0,90.0,190,2025-06-18 06:39:00,2025-06-18 01:01:00 Nicole's Super Awesome Workout Program,Provide time efficient workouts to maximize 2x a week workouts.,['Intermediate'],['Bodybuilding'],Full Gym,6.0,60.0,49,2024-07-12 09:59:00,2025-06-18 12:13:00 Nicolla Client Program,Custom Program For Client,"['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,4.0,60.0,56,2025-04-19 02:09:00,2025-06-18 11:17:00 Nina starter program,Increase your strength while improving your endurance,['Beginner'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,4.0,30.0,114,2025-03-17 11:45:00,2025-06-18 12:24:00 "Nippard‘s Fundamentals, Body Split 5x",Primary goal of The Fundamentals Program is to establish a solid strength base with specifically selected foundational exercises.,"['Advanced', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,70.0,232,2024-06-29 05:49:00,2025-06-23 03:54:00 Nippard’s The Bodybuilding Transformation System,"Perform a full general warm-up and exercise-specific warm-up every workout as outlined below (should only take 5-10 mins max) General Warm-Up: Perform the following general warm-up before every workout (5-10 mins max) 5-10 minutes Light cardio on machine on your choice of machine (treadmill, stairmaster, elliptical, bike, etc.) 10 reps per side Arm Swings 15 reps per side Arm Circles 10 reps per side Front-to-Back Leg Swings 10 reps per side Side-to-Side Leg Swings 10 reps per side Cable External Rotation (optional) Exercise-Specific Warm-Up Perform the following exercise-specific warm-up according to the number of warm-up sets listed in the program 1 Warm-Up Set Listed Use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose) 2 Warm-Up Sets Listed Perform a mini warm-up pyramid: Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps 3 Warm-Up Sets Listed Perform a full warm-up pyramid: Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps 4 Warm-Up Sets Listed Perform a full warm-up pyramid: Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~60% of planned working weight for 4-6 reps Warm-Up Set #3 = ~75% of planned working weight for 3-5 reps Warm-Up Set #4 = ~85% of planned working weight for 2-4 reps Note that for the first week of the program, most sets are taken to an RPE of ~7-9. This means you will be leaving 1-3 reps in the tank on most exercises. This only lasts for the first week (to serve as a deload/intro week). After the first week, the intensity will increase and you’ll start taking the last set of every exercise to failure. All working sets are broken up into Early Sets and Last Sets. The Early Sets are all the sets that come before your Last Set. Usually the Early Sets should be a little bit easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to failure on all exercises (besides intro/deload weeks). See the Bodybuilding Transformation System Guidebook for a full explanation of RPE. Each exercise has a clickable link which demonstrates how to perform the exercise. (Boostcamp user’s note: I tried to find fitting exercises from existing bank, sorry if there might be differences) I suggest watching each exercise demo before starting the workout. All other aspects of the program, including when to make an exercise substitution and how to progress through the rep ranges given is explained in the Bodybuilding Transformation System Guidebook. Give it a full read before starting your first workout! Let's crush it!! User’s note: some exercises are swapped for the Variations that fit me and my gym (like squats instead of smith machine squats), remember to use whatever fits you better.",['Intermediate'],['Powerbuilding'],Full Gym,12.0,60.0,1608,2025-05-13 02:23:00,2025-06-25 04:42:00 No Program Hopping 😡,"Big, Strong",['Beginner'],['Athletics'],Full Gym,16.0,120.0,353,2025-05-09 09:45:00,2025-06-18 12:25:00 Noble Gains,Gains Everywhere,['Intermediate'],['Bodybuilding'],Garage Gym,12.0,60.0,372,2024-08-10 04:25:00,2025-06-18 08:44:00 Noob Gains v3,"Go forward, we must. My personal 4 day split with Upper/Lower Day A/B.","['Beginner', 'Novice']",['Muscle & Sculpting'],Full Gym,8.0,60.0,209,2025-01-19 06:15:00,2025-06-18 07:55:00 Noob to BOSS,Super beginner home workout,"['Intermediate', 'Novice', 'Beginner']",['Powerbuilding'],Garage Gym,12.0,40.0,216,2024-06-10 05:20:00,2025-06-18 07:49:00 Noobie Calisthenix,"For this who can barely do push-ups or pull-ups or can’t do any at all Build muscle and strength at calisthenics with the basic frame work to start skills after You should have some light db at home and a pull-up bar",['Novice'],['Bodybuilding'],At Home,4.0,40.0,96,2024-01-15 08:20:00,2025-06-30 09:22:00 Not Done Yet: Powerbuilding in your 40's,"This is an efficient power building routine built with lifters in their 40's. This is based on a 4-day schedule for approximately 1 hour per session. The goal is to have a balanced routine while focusing on lifting heavy weight. This program balances, strength and hypertrophy, focusing on the squat, bench, and deadlift exercises, with additional accessory work.","['Beginner', 'Novice', 'Intermediate']",['Powerlifting'],Full Gym,12.0,60.0,276,2024-09-14 06:03:00,2025-06-18 12:04:00 November,Eros cucc,['Advanced'],"['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,100.0,80,2024-11-14 11:33:00,2025-06-18 11:51:00 "Novice PL Program 1.0 (Phoenix Powerhouse Club) (1)",Novice Friendly Powerlifting Program. Focusing on strength building with high intensity conditioning.,"['Intermediate', 'Novice']","['Powerbuilding', 'Powerlifting']",Full Gym,8.0,90.0,240,2024-11-19 09:03:00,2025-06-18 10:33:00 Novice fullbody,"simple novice program, this will be the best gains of your life.",['Novice'],['Bodybuilding'],Full Gym,12.0,90.0,306,2025-03-11 12:06:00,2025-06-18 10:25:00 Nozarashi,"Add weight if needed on pull-ups Pull-up progression (sets x reps) 3x3, 4x3, 5x3 3x4, 4x4, 5x4, 3x5, 4x5, 5x5",['Beginner'],['Bodybuilding'],Full Gym,5.0,100.0,170,2024-08-21 05:52:00,2025-06-18 08:37:00 Nsuns + Accessories,"Powerlifting program nSuns combined with accessories. Very High volume. Dynamic double progression(each set has its own progression,example set 1 : 100kg x12, set 2: 100x8, set 3: 90x12, you add weigth when you reach max Number of rep for that set) on T2 Accessories and double progression(keep the same weigth on all sets, and try to complete all required reps over time )on T3 There Is not core volume , neck nor forearms, you can do those if you feel like It or if you have time. I didnt put them Simply because a workout would take too long. Dont immediately set your TM at your 100% , or you Will fail After the First week . Put around 80% and each training max session see how you performed. Each week your TM changes based on your repetition on the amrap set (this Is for T1 only) The progressions for the following week are based on how many reps you get: If you get 0-1 reps, your TM stays the same If you get 2-3 reps, your TM will increase by 5 lbs / 2.5 kg If you get 4-5 reps, your TM will increase by 10 lbs / 5.0 kg If you get more than 5 reps, your TM will increase by 15 lbs / 7.5 kg The T1 amrap set are on day 2,3,4,5 Remember to set It pretty low so that It kinda peaks at week 4 and you can deload setting It back above your previous TM. Deloading Accessories Is recommended but not necessary","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Muscle & Sculpting']",Full Gym,4.0,100.0,700,2025-05-22 08:04:00,2025-06-18 10:44:00 Nuckols Stronger by Science Bench 3x Advanced,"Greg Nuckols Stronger by Science Bench 3X Advanced specialization program. Bench x 3 a week, plus Squat Beginner x 2 and Deadlift Intermediate x 2. Visit Stronger by Science website to get free source material on this program.",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,60.0,67,2024-07-31 10:30:00,2025-06-18 07:53:00 Nuckols Stronger by Science Bench x 3 Int Medium,"Greg Nuckols Stronger by Science Program - Bench Press x 3 Intermediate Medium Program (includes Deadlift x 2 Intermediate and Squat x 2 Beginner) Free online guide and work out plans at Stronger by Science Website for source material.","['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,4.0,60.0,53,2024-07-31 04:33:00,2025-06-24 08:43:00 Nuckols Stronger by Science Deadlift 3X High Vol.,"Greg Nuckols Stronger by Science Deadlift High Volume specialization program. Includes Squat Beginner 1x and Bench 2x Intermediate. Go to Stronger by Science website for source material and guide to program.",['Intermediate'],['Athletics'],Full Gym,4.0,60.0,59,2024-08-01 09:59:00,2025-06-18 10:14:00 Nuckols Stronger by Science General Beginner Prog.,Greg Nuckols Stronger by Science Squat 3x Bench 3x Deadlift 2x Beginner program.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,60.0,56,2024-08-14 05:43:00,2025-06-18 11:28:00 Nutre y entrena,Ganar masa muscular,['Intermediate'],['Powerbuilding'],Full Gym,4.0,90.0,108,2024-10-07 01:11:00,2025-06-18 11:05:00 OK / UK,Kraft,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,5.0,60.0,125,2024-09-05 01:06:00,2025-06-18 09:16:00 OK / UK (mit Clean & Workout),Kraft,['Advanced'],"['Muscle & Sculpting', 'Powerlifting', 'Bodybuilding', 'Bodyweight Fitness', 'Athletics']",Full Gym,5.0,60.0,130,2024-10-18 10:21:00,2025-06-18 11:23:00 OLD SCHOOL BLOCK,Powerbuliding,"['Intermediate', 'Novice']",['Bodybuilding'],Garage Gym,4.0,60.0,84,2025-05-12 04:31:00,2025-06-18 11:26:00 OczyPL,Best,['Advanced'],['Bodybuilding'],Full Gym,8.0,80.0,255,2024-12-25 05:48:00,2025-06-18 12:04:00 OczyPL 5SB,"The Powerlifting Program, Squat Bench Focus, 2 heavy 2 Medium 1 Deadlift main and Bench/Squat Tech day Week 1 2 3 4 : 100 105 110 105 Week 5 6 7 8 : 105 110 115 110 Week 9 10 11 12 : 110 115 120 115 +5 = 1 Standard Deviation 3 - 4 Reps = 1 Standard Deviation Squat : SD 10 kgs Bench : SD 05 kgs Deadlift : SD 10 kgs Overhead Press: SD 03 reps/2.5 kgs",['Novice'],['Athletics'],Full Gym,12.0,80.0,250,2025-02-08 04:58:00,2025-06-18 11:38:00 OczyPL An,"The Powerlifting Program, Squat Bench Deadlift Overhead Press, 4 days Week 1 2 3 4 : 100 105 110 105 +5 = 1 Standard Deviation 3 - 4 Reps = 1 Standard Deviation Squat : SD 10 kgs Bench : SD 05 kgs Deadlift : SD 10 kgs Overhead Press: SD 03 reps/2.5 kgs","['Novice', 'Beginner', 'Advanced', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,80.0,65,2025-02-16 03:48:00,2025-06-18 10:03:00 OczyPL SB,"The Powerlifthing Program, Squat Bench Focus, 3 heavy 1 Light Days 2 Squat Bench Tech day","['Advanced', 'Intermediate']","['Athletics', 'Muscle & Sculpting']",Full Gym,4.0,80.0,108,2025-01-11 03:51:00,2025-06-18 08:18:00 Off Season Powerbuilding Program.,Build more Muscle Mass.,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,9.0,70.0,255,2025-02-28 05:09:00,2025-06-18 07:47:00 Off Season Rugby Training 1 (ruckscience),Novice/Intermediate-friendly program for rugby athletes looking to maintain strength and conditioning during the off-season.,"['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,4.0,120.0,124,2025-05-29 12:04:00,2025-06-18 10:50:00 Off season 1,dying for inspiration,['Novice'],['Bodybuilding'],Full Gym,12.0,100.0,452,2024-04-13 03:31:00,2025-06-18 11:50:00 Off-Season Powerlifting,"Intended for off-season powerlifting, mostly high reps and developmenal work. Non periodical weeks, so not a 6-day/week program, but a 4-5 day/week asynchronous full-body split. 2 SBD days in the middle of the ""week"". Big focus on primary movements, and high set and high rep work for all of them with the intent of muscle growth and working on weaknesses.","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,16.0,120.0,480,2025-03-16 01:12:00,2025-06-18 11:49:00 Off-season Wrestling Phase 1,This phase of the program is designed to build a base for muscle and strength. Higher volumes at lower intensities build the muscle necessary for the strength and power to be built in the next phases.,['Intermediate'],['Bodybuilding'],Full Gym,12.0,90.0,468,2025-02-15 04:46:00,2025-06-18 10:35:00 Offensive lineman,To get better at offensive line,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,100.0,290,2024-06-12 12:28:00,2025-06-24 02:01:00 Old Fashioned,"Inspired by Alex Bromley. Add weight to your lifts and also get jacked. But make it simple. Here you go. No fluff or unnecessary anything. Yolked to the gills like a train. Each week, only add weight if the weight the previous week was EASY. This is an easy scheme to screw your self over with, so do not be over confident.","['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,40.0,96,2024-03-28 05:13:00,2025-06-18 10:08:00 "Old School Aesthetics: 6 Days PPL (Purely Hypertrophy)","Golden Era Aesthetics Movements are purely for hypertrophy Accentuates: Chest, V Taper(Lats and Delts) , Arms, and Legs(not just for pure mass but for aesthetics) All sets are taken to failure",['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,228,2024-01-16 04:37:00,2025-06-30 03:55:00 Old School BB,For all lifitng levels. A fun program for packing on some mass.,"['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,8.0,60.0,144,2025-02-09 03:02:00,2025-06-18 12:23:00 Old School BIG SCHOOL,Hipertrofia y ganancia de fuerza.,['Beginner'],"['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,8.0,60.0,240,2024-10-07 02:39:00,2025-06-18 11:45:00 Old school,"Gain strength Fat loss Build muscles","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,4.0,50.0,124,2025-06-10 03:57:00,2025-06-18 08:28:00 Old school PLP,Gain muscle and strenght,"['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,352,2024-10-21 01:58:00,2025-06-18 07:48:00 Oliver final,"Strength, bodybulding",['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,150.0,432,2025-06-09 02:23:00,2025-06-18 09:42:00 OlyBuilding PPL,"This program is a mix between the popular training split “Push, Pull, Legs” but instead of training the squat bench and deadlift you will train the clean, jerk, and snatch",['Intermediate'],['Bodybuilding'],Full Gym,5.0,90.0,91,2024-08-31 04:04:00,2025-06-18 11:03:00 Olympus Ascension,"It's a combo between the upper lower with a push-pull feel! The workout routine is based on this: Day 1: Legs quad dominant Day 2: Chest and triceps Day 3: Back and biceps Day 4: REST Day 5: Shoulders and chest Day 6: Hamstrings and back Day 7: Arms Day 8: REST The first muscle mentioned in order is the focus for the day with the other as a secondary!",['Advanced'],['Powerbuilding'],Full Gym,12.0,60.0,372,2024-02-26 07:03:00,2025-06-18 10:34:00 One Punch Saitama Workout Challenge,"Description: Unleash your inner hero with the Saitama Workout Challenge! Inspired by the legendary training regimen of Saitama from “One Punch Man,” this app guides you through a simple yet intense workout routine designed to push your limits and build incredible strength and endurance. Workout Routine: • 100 push-ups • 100 sit-ups • 100 squats • 10 km run Features: • Progressive Training: Start with manageable goals and gradually increase the intensity as your strength and endurance improve. • Detailed Instructions: Step-by-step guides and video demonstrations to ensure proper form and technique. • Warm-Up & Cool-Down: Essential warm-up and stretching routines to prevent injuries and aid recovery. • Customizable Plans: Tailor the workout to fit your current fitness level, from beginner to advanced. • Progress Tracking: Monitor your progress with detailed stats and milestones to keep you motivated. • Community Support: Join a community of like-minded individuals, share your achievements, and stay motivated with group challenges. How to Start: 1. Begin Gradually: Start with lower reps and distances, such as 10-20 push-ups, sit-ups, and squats, and a 1-2 km run. 2. Increase Incrementally: Gradually increase the number of reps and the running distance as your fitness improves. 3. Listen to Your Body: Pay attention to your body’s signals, rest when needed, and avoid overtraining. 4. Consistent Rest: Ensure proper recovery time between workouts to maximize your results. Unleash Your Inner Hero","['Beginner', 'Intermediate']",['Muscle & Sculpting'],At Home,12.0,60.0,48,2024-06-02 11:58:00,2025-06-18 08:11:00 Only for chad,Just make strength and some of muscle,"['Beginner', 'Novice']","['Bodybuilding', 'Powerlifting']",Full Gym,12.0,90.0,373,2024-01-11 03:21:00,2025-06-18 07:47:00 Oonga Boonga,"First of all if anyone likes this programme thank you i am honoured and happy that you like it feel free to fucking crush it which you certainly will! This is a weird semi-full body programme that i personally like that focuses on double progression on isolation movements and dynamic double progression for compound movements. I made this so that i will be doing the exercises i like the most like rowing and bench that I like, also i wanna get big fucking arms so i focus a lot on all the biceps heads and brachialis! I have no idea if this is good enough or whatever feel free to steal it, tweak it, and do whatever the fuck you like it's probably pretty flawed but fuck it. I believe the best thing to do to get jacked/strong is being consistent with your workouts and how can you do that if you aren't enjoying the programme you're on?",['Beginner'],['Bodybuilding'],Full Gym,12.0,90.0,348,2025-03-27 07:42:00,2025-06-18 11:51:00 Operation Full Thrust: Deported & Distorted,"💥 OPERATION: FULL THRUST™ – The Final Pumpment of Sgt. MS-69 Welcome to the arm workout that violates the Geneva Convention, offends basic anatomy, and confuses border agents. This is no ordinary pump. This is Brian’s Parting Package—a 60-minute international incident designed to commemorate the “deployment” (read: deportation) of your boy Brian, a man so American he bleeds whey and farts freedom. He’s not going on an MPA Tour—he’s going on a Meaty Phallic Armageddon Tour, and you’re coming with him, rep for rep, fart for fart. This program is bursting at the seams like a pair of medium gym shorts in July. You’ll curl, you’ll extend, you’ll thrust with purpose, and by the end, your biceps will look like they’re smuggling pineapples, your triceps will resemble thankless meat batons, and your sleeves will be reduced to tight, trembling garters. We’re not just training arms. We’re creating weapons of mass dysfunction. The workout is split into three phases: The Warm-Up Stiffener – 5 minutes of “mobility” that looks suspiciously like foreplay at a wrestling-themed bachelorette party. The Vascular Anaconda Initiative – 20 minutes of biceps movements designed to put veins on your veins. By the end, your arms will look like they're choking themselves out in a hotel bathroom. Operation Backblast – 20 minutes of triceps torture that turns your upper arms into aggressively patriotic turkey legs. Every pressdown will feel like slamming the gates on a high-speed train of testosterone. The MS-69 Detonation Protocol – a 15-minute non-stop, fart-filled superset finale where dignity dies, sleeves rip, and friendships are cemented in sweat, shame, and synchronized gastrointestinal distress. This isn’t for beginners. This is for degenerates, meat wizards, brofessors of thrustology, and anyone brave enough to do Zottman curls while holding in an unreleased chili dog demon. If you’re not flexing so hard you pass out in the parking lot, you’re the problem. Expect: Reps so dirty they’ll need to register as sex offenders in three states. Curls so intense you’ll start naming your veins. Triceps extensions that sound like balloon animals being made in a thunderstorm. The occasional accidental protein fart that triggers gym-wide lockdown. Deep eye contact, deep thrusts, and deeper shame. This program is best performed with: Your best bro (and future deportee), A full scoop of illegal preworkout, And zero concern for public opinion. This is OPERATION: FULL THRUST™. This is Sgt. MS-69’s final salute. This is how patriots pump. And this… is your last chance to get veiny with your boy before he’s shipped off to give foreign soil a taste of Grade-A American beef tendon. Grab the dumbbells. Brace for impact. And remember: No Rep Left Unstroked. Godspeed. And good luck cleaning the bench.",['Intermediate'],['Powerbuilding'],Full Gym,1.0,60.0,4,2025-05-15 12:18:00,2025-06-18 11:21:00 Operation Get Hawt🔥,"For those that need to avenge their dignity through a hot body. This program was created with my own schedule in mind. Some workouts are shorter to make them manageable during the work week.",['Beginner'],"['Athletics', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,8.0,120.0,496,2024-11-08 03:42:00,2025-06-18 09:24:00 Optimal Silver-Era Lifter - Upper Lower S/Arms,Maximize muscle gain with optimally hard exercises from silver-era greats and brainiacs from our age.,['Beginner'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,80.0,624,2024-07-20 12:32:00,2025-06-18 07:54:00 Optimized PHUL (Power Hypertrophy Upper Lower),"The goal of these revisions is to make the PHUL program more beginner-friendly by slightly altering exercise selection and rearranging the lower body days to better support recovery and sustainability. With proper attention to diet and recovery, athletes of all levels should see noticeable gains in strength and hypertrophy. Deadlifts moved to the Lower Hypertrophy Day to optimize recovery. Exercise order has been adjusted to accommodate this change, and calf volume has been slightly reduced. Front squats have been replaced with Hack Squats for a better quad stimulus with less overall fatigue and a more manageable movement pattern. Ab work has been added to each lower body day, which is optional but recommended for balanced core development. For progression, aim to add either weight or reps each week. A simple method: once you hit the upper end of the rep range for a given exercise in all sets, increase the weight the next session. For Squat and Deadlift, add 10 lbs each time until you plateau, then reduce to 5 lbs increments. For Bench Press and OHP, aim to add 5 lbs each session. For accessory lifts, increase in the smallest possible increment.","['Advanced', 'Intermediate']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,90.0,312,2024-11-18 11:11:00,2025-06-29 06:04:00 Optimizing muscle groups,To gain strength and muscle and also to optimize your muscles so that they can function properly and better,"['Novice', 'Beginner', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,50.0,208,2024-03-22 01:10:00,2025-06-18 09:01:00 Optimus Prime,Transform yourself. Roll out. Beep boo boo bop.,['Beginner'],"['Athletics', 'Muscle & Sculpting']",Full Gym,12.0,60.0,288,2024-09-29 11:04:00,2025-06-18 11:13:00 Orangutan mode,"Try to get a succesfull one arm pullup as an intermediate lifter while catering to other training wants(e.g. bigger arms, shoulders, etc)",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,9.0,90.0,378,2024-12-04 10:03:00,2025-06-18 08:42:00 Oscar's 5 day split,"Program focusing on chest,back and shoulders","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,5.0,90.0,110,2025-03-16 07:21:00,2025-06-18 08:09:00 Oskars træningsprogram for verdens stærkeste kerne,"Formålet er at du kan se dig selv blive stærkere i nogle grundlæggende bevægelser: Bænkpres, rows, pulldowns, og squats. Det er øvelser, der aktiverer flere muskelgrupper og kræver meget energi, så læg dit fokus på dem. Ud over de centrale øvelser kommer der nogle isolerede øvelser, der fokuserer på en enkelt muskelgruppe: Skulder, biceps, triceps, og mave. De er vigtige at isolere, fordi de hjælper virkelig meget under de store øvelser. Så vi træner ikke arme for at få gigantiske arme, men fordi de kan holde dig tilbage ved de vigtige øvelser, hvis de ikke er stærke nok. Det betyder sådan set bare at du mentalt skal lægge mere energi i nogle øvelser end andre. Hvis du har travlt er det bedre at springe bicep curls over end at droppe squats. Og hvis du kan mærke at du har en dag, hvor din energi er begrænset, skal du lægge mere i de store øvelser og presse dig selv mindre i de små. Jeg har sat programmet til at vare i 14 uger. Vi starter ud med nogle uger, hvor du laver mange gentagelser, og derfor lidt lavere vægt. Så øger vi langsomt vægt og går ned i gentagelser. Din opgave i den første uge er at finde den vægt, du kun kan løfte det antal gange, der er angivet ved hver øvelse. I løbet af ugerne vil vi gå mærkbart ned i gentagelser og mærkbart op i vægt. Det skriver jeg i starten af ugen, så du ved hvad du skal gå efter. Jeg har også sat tre deload-uger ind. Her giver vi din krop lidt ro, men laver fortsat gentagelser, så træningen ikke bliver uvant. Målet er at opnå muscle failure, altså komme frem til det sted, hvor du fysisk ikke kan udføre øvelsen mere. Det er i de sidste gentagelser frem til det punkt, at du aktiverer dine muskler mest. Vær opmærksom på om du mærker nogen smerter i knæ, hofter, skuldre, håndled, eller albuer. Det er meningen at du skal gå op i vægt lige så langsomt, men man kan nemt komme lidt op at køre og gå for hurtigt op. Bare mærk godt efter så går det fint. Det er særligt ved squats at du skal være opmærksom for man kan nemt udføre øvelsen i dårlig form og komme til at overbelaste sig selv.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,14.0,90.0,224,2025-02-08 03:03:00,2025-06-18 08:37:00 Overall strength,Strength,"['Beginner', 'Novice', 'Intermediate']",['Bodyweight Fitness'],Full Gym,12.0,60.0,191,2024-03-12 04:00:00,2025-06-18 10:05:00 Owen’s anabolic,Hypertrophy for advanced lifters,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,1.0,180.0,40,2025-01-28 02:28:00,2025-06-18 11:14:00 PAV 1.0,"Squat Max Deadlift maintain BP improvement OHP Improvement",['Intermediate'],"['Powerbuilding', 'Athletics']",Full Gym,3.0,90.0,81,2024-01-09 02:26:00,2025-06-18 11:43:00 PFC,Loose belly fat,"['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Muscle & Sculpting', 'Powerlifting', 'Bodybuilding']",Full Gym,1.0,10.0,40,2023-12-31 12:48:00,2025-06-18 11:36:00 PH3: Layne Norton's Power Hypertrophy,"Ph3: Layne Norton's Power Hypertrophy 13-Week Trainer Squat, bench, and deadlift. The big three. The standard of strength. No one has been able to replace them, and you'll never outgrow them. Make consistent progress on the big three, add in a little bodybuilding work and a smart diet, and you'll build the body you want: dense, muscular, and strong. This program will help you do it.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,13.0,90.0,429,2025-06-23 10:09:00,2025-06-25 04:39:00 PHA Training Program,"Peripheral Heart Action (PHA) training is a circuit-style workout method designed to improve both cardiovascular endurance and muscular strength by alternating between upper- and lower-body exercises with minimal rest. This approach keeps the heart rate elevated throughout the workout while reducing localized muscle fatigue. How It Works: • Exercises are arranged in a circuit format, typically consisting of 4-6 exercises. • Movements alternate between upper- and lower-body exercises to keep blood circulating efficiently. • Rest periods are kept short (10-30 seconds) to maintain cardiovascular demand. • The workout typically lasts 30-45 minutes and can be adjusted for different fitness levels.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting']",Full Gym,8.0,40.0,96,2025-03-20 08:57:00,2025-06-18 11:43:00 PHUL 12 Week Program!,The Purpose of this program is to build size and strength at the same time. This 4 day split includes an upper body strength day and a lower body strength day. These will mainly include the compound movements with a couple of isolation movements as well. It then also includes a upper and a lower hypertrophy day. This will mean higher reps with less weight.,"['Beginner', 'Novice', 'Intermediate']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,80.0,300,2024-03-12 11:53:00,2025-06-18 12:07:00 PHUL Full Body,"Full body variant of the PHUL program. Combines halves of strength and hypertrophy days of opposing muscle groups from the original program into single day workouts for less fatigue (might not work for everyone). Original: Day 1: Upper Strength Day 2: Lower Strength Day 3: Upper Hypertrophy Day 4: Lower Hypertrophy Full Body: Day 1: Half of Upper Strength + Half of Lower Hypertrophy Day 2: Half of Lower Strength + Half of Upper Hypertrophy Day 3: Remaining Half of Lower Hypertrophy + Remaining Half of Upper Strength Day 4: Remaining Half of Upper Hypertrophy + Remaining Half of Upper Lower",['Novice'],['Powerbuilding'],Full Gym,12.0,60.0,350,2024-01-05 06:37:00,2025-06-18 12:16:00 PHUL HOUSE,Add size and strength on basic lifts,['Intermediate'],"['Powerbuilding', 'Bodybuilding']",Garage Gym,12.0,60.0,192,2024-10-28 12:12:00,2025-06-18 12:01:00 PHUL Power: Strength Meets Size,"PHUL (Power Hypertrophy Upper Lower) is a comprehensive, 4-day training program designed to maximize both strength and muscle growth. Combining the best of powerlifting and bodybuilding, PHUL hits all the key elements: heavy compound lifts to build raw strength and higher-rep accessory work for muscle size. Whether you’re looking to add size to your frame or build serious strength, PHUL provides a balanced, proven structure to get you there. Key Features: • Power and Hypertrophy Split: Two days focused on heavy, strength-based training and two days dedicated to hypertrophy to build muscle mass. • Compound Movements: Big lifts like squats, deadlifts, bench presses, and rows form the foundation of the program. • Customized for Progression: Progressive overload is at the core, with clear instructions to help you increase weight and reps week by week. • Upper-Lower Split: This structure allows you to train frequently and effectively, hitting every muscle group twice a week for maximum gains.","['Beginner', 'Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding', 'Bodybuilding', 'Athletics']",Full Gym,16.0,70.0,368,2024-10-18 08:12:00,2025-06-18 12:11:00 PHUL루틴 변형,로니콜먼,['Intermediate'],['Muscle & Sculpting'],Full Gym,1.0,80.0,23,2024-11-21 12:38:00,2025-06-18 11:38:00 PL1,"Four-day powerlifting program with the aim of improving strength across 5 compound lifts: Squat Bench Press Deadlift Overhead Press T-Bar / Barbell Row Each week consists of 2 Heavy Lift days and 2 Variation Lift days: Day 1 - Heavy Squat, Heavy Bench Day 2 - Heavy OHP, Heavy Deadlift, Heavy T-Bar Day 3 - Variation Squat, Variation Bench Day 4 - Variation OHP, Variation Deadlift, Variation Row Each lift is further enhanced by additional lower intensity exercises for the relevant muscle groups on non-Heavy and non-Variation days. For example on days when you do not have Heavy Squat or Variation Squat, you will have Hack Squat or Single Leg Press instead, in the 12 rep range. This stimulates hypertrophic muscle growth and allows the development of technique, core strength and stability within similar ranges of movement, with a lower risk of injury. While the Variation exercises have been prescribed, you have the option to change these and select whichever variation you want - I simply had to choose something in order to complete the program. Train with weights every other day, with a rest day or a 30-60 mins cardio session on alternate days, e.g. Mon - Day 1 Tues - Rest Weds - Day 2 Thurs - 30 mins cardio Fri - Day 3 Sat - 40 mins cardio Sun - Day 4 Mon - Rest Note: if used in this way the program follows an 8-day rather than a weekly pattern. If a weekly pattern is important, this can be achieved most effectively by dropping the rest/cardio day between Day 3 and Day 4. Warm-up sets should be used prior to all Heavy and Variation exercises. Accessory exercises can be swapped as necessary, e.g. bicep cable curl can be swapped with bicep dumbbell curl. I've tried to keep exercise selection low to maintain simplicity and consistency, but there might be practical reasons for using alternatives....or just to avoid boredom.","['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,12.0,60.0,336,2024-09-02 10:24:00,2025-06-18 12:26:00 PLP,Almost endgame,['Intermediate'],"['Powerlifting', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,1.0,130.0,51,2025-05-24 08:29:00,2025-06-18 09:12:00 PLP Hypertrophy,"Muscle building! Feel free to swap out the main movement to what feels best for you or targets the body part you want to improve on the best! There are no must do movements in bodybuilding so tailor the program however you want. This is just a template to help guide you or if you are looking for a change up in your routine. If you try it let me know how you like it or how you think I could improve the program!","['Intermediate', 'Advanced']","['Athletics', 'Powerbuilding']",Full Gym,6.0,80.0,216,2025-05-27 06:24:00,2025-06-18 08:01:00 PMPO Final Version,Tämän treeniohjelman tarkoitus on saada voimanostoliikkeiden 1RM nousemaan nopeasti.,"['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,5.0,80.0,72,2025-04-17 12:01:00,2025-06-18 11:17:00 PP PPL,"Novice Level. 5 days a week. Only 1 Leg day. Push Pull Rest Push Pull Legs Rest Only 1 leg day but heavy volume. I would recommend light cardio 2 days a week (on rest days).","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,70.0,272,2024-12-13 02:19:00,2025-06-18 12:04:00 PPL,Muscle Building,"['Novice', 'Beginner', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,60.0,2540,2024-09-20 09:54:00,2025-06-18 11:16:00 PPL - 3 Day Program,PPL,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,8.0,50.0,152,2025-06-09 01:13:00,2025-06-18 10:39:00 PPL - High Barbell / Low Dumbell,"Alternating between higher weight/lower reps with Lowe weight/higher reps. Most heavy weight is under the bar and most lighter weight is single arm/leg or dumbbell.",['Novice'],"['Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,60.0,528,2024-03-26 05:38:00,2025-06-18 10:42:00 PPL / Arnold Split,Hypertrophy. Build strength and muscle.,"['Novice', 'Beginner', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,60.0,555,2024-01-29 02:17:00,2025-06-23 07:54:00 PPL 3 Day,To get stronger and get bigger.,"['Beginner', 'Advanced', 'Novice', 'Intermediate']",['Powerlifting'],Full Gym,12.0,90.0,252,2024-09-26 08:39:00,2025-06-18 10:44:00 PPL 5 Day Split Bodybuilding Program,"This workout program is designed to build hypertrophy (muscle mass) using my favorite hypertrophy exercises. This will be a push, pull, legs split (PPL) with two rest days after leg day to give your body optimal rest time to recover between sessions. Make sure to use proper form on each exercise and take 1-2 minute rest between sets, make sure you are hydrated and if you feel any pain then stop doing the exercise, check your form and or reduce the weight to see if it helps, otherwise try a different exercise variation that hits a similar muscle group.",['Advanced'],"['Bodybuilding', 'Muscle & Sculpting']",At Home,16.0,60.0,384,2025-03-01 03:01:00,2025-06-18 10:42:00 PPL 5X/Week,The training program is suitable for those with prior training experience.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodyweight Fitness', 'Athletics']",Full Gym,8.0,70.0,216,2025-02-18 11:00:00,2025-06-18 10:29:00 PPL ARNOLD,"To help intermediate lifters get big and strong at the same time p.s when 100 is the rep range you should take that set to failure You can also switch to another machine or way to work the muscle group by clicking switch exercise and make sure to go to failure on the last set of the main lifts. If you get 1 rep more that is equal to one percent so take 1 percent of whatever your max is and add that on to next week's weight that you use for that lift",['Intermediate'],['Powerbuilding'],Full Gym,8.0,70.0,232,2024-11-17 12:31:00,2025-06-18 08:52:00 PPL Anabolic Routine,Get big,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Powerbuilding', 'Bodybuilding']",Garage Gym,6.0,30.0,168,2024-12-17 08:31:00,2025-06-18 07:50:00 PPL BEGINNER,PPL PROGRAM FOR BEGINNERS FOR BODYBUILDING PURPOSES,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,80.0,240,2024-12-27 06:43:00,2025-06-18 09:29:00 PPL For Dad,Ppl,"['Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,1.0,60.0,14,2025-05-06 06:12:00,2025-06-18 10:10:00 PPL Hypertrophy,"This program is split up into three hypertrophy blocks that have two variations of PPL repeated during the accumulation week. Between each PPL rest 1-2 days as needed, generally later in the block as RPE goes higher you'll likely need 2 days of rest between each PPL. This phase prioritizes quads/squats and triceps, prioritizing different muscle groups can help bring up weaknesses and/or to prevent psychological and physiological staleness. Hypertrophy blocks help with: building muscle, preventing staleness, and preventing over use injuries. Including non-competitive movements with higher rep ranges with a controlled eccentrics that prioritizes technique and full ROM to enhance hypertrophy stimulus with relatively lower weight. This approach will allow you to train muscles more effectively since you'll have less systemic fatigue from traditional powerlifting movements and approach to main movements.","['Intermediate', 'Advanced']",['Powerlifting'],Full Gym,12.0,90.0,351,2025-04-14 01:03:00,2025-06-18 10:12:00 PPL Sincro Hypertrophy,"This program is for intermediate athletes who want to increase strength and muscle mass with 3 weekly workouts, according to the Push/Pull/Full division. It is one of my most tested programs with my clients, with improvements even beyond initial expectations. A normocaloric diet is recommended for Body Recomposition, hypercaloric for optimal results. Not suitable for those who are on a hypocaloric diet.","['Intermediate', 'Novice', 'Beginner']","['Athletics', 'Bodybuilding']",Full Gym,6.0,90.0,138,2025-05-27 01:24:00,2025-06-21 01:22:00 "PPL Strength and Growth Blueprint","This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.","['Intermediate', 'Advanced']","['Powerlifting', 'Bodybuilding', 'Powerbuilding', 'Athletics']",Full Gym,12.0,60.0,420,2025-02-09 09:55:00,2025-06-18 11:06:00 PPL Strength and Growth Blueprint,"This novice-to-intermediate-friendly training program is designed to help you build strength and muscle in a structured, progressive manner. Perfect for lifters","['Beginner', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,408,2025-01-19 08:33:00,2025-06-18 12:34:00 PPL Super Squats,Traditional PPL with Super Squat Leg Day,['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,8.0,60.0,250,2024-02-18 06:19:00,2025-06-18 12:27:00 PPL UL,Hypertrophy,"['Beginner', 'Novice', 'Intermediate']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,70.0,468,2024-09-23 06:25:00,2025-06-18 10:14:00 PPL X Arnold,"Grow a more Balanced and aesthetic By slightly modifying the PPL split to better suit the goals of increased arm and shoulder stimulation. With slight involvement of power lifting. (I am not a professional and this is just what I enjoy in the gym)","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,8.0,80.0,376,2024-02-18 03:34:00,2025-06-19 03:12:00 PPL X Upper/Lower (1),For Muntakim,"['Beginner', 'Novice']","['Bodyweight Fitness', 'Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Full Gym,5.0,90.0,141,2025-05-23 05:38:00,2025-06-18 08:10:00 PPL basics,"Simple Pull, Push, Legs Power and Hypertrophy Make sure to do a good warm-up before starting each training. Workout 3 days, rest 1 day, workout 3 days, rest 1 day, etc. Add an extra rest day when needed. Pull before push so there is some ease on the back between pull and leg days.","['Novice', 'Beginner', 'Intermediate']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,70.0,432,2024-07-29 09:15:00,2025-06-18 10:44:00 PPL by DS,Best 6day ppl split for muscle growth and strength,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,8.0,120.0,256,2024-02-23 08:10:00,2025-06-18 08:28:00 PPL chest/back triceps/biceps,"Back injury, avoiding deadlifts, and leg press for the moment.",['Novice'],['Bodybuilding'],Full Gym,5.0,60.0,145,2025-05-11 03:48:00,2025-06-18 08:18:00 PPL for BBL,To build strength and size.,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,15.0,60.0,547,2024-09-24 11:10:00,2025-06-18 09:35:00 PPL hypertrophy block,This is a novice or intermediate program that includes a hypertrophy block for powerlifting.,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,90.0,117,2025-04-13 03:44:00,2025-06-18 09:00:00 PPL powerbuilding,Size & Strength,['Novice'],['Muscle & Sculpting'],Full Gym,18.0,50.0,684,2025-06-17 03:15:00,2025-06-28 01:16:00 PPL x Arnold,"The Arnold workout split is known for its high volume and frequency, focusing on building muscle mass and strength. Traditionally, it’s divided into body parts like chest/back, shoulders/arms, and legs. However, by combining it with an upper/lower body split, you can balance muscle recovery and training efficiency while still following Arnold’s principles.",['Intermediate'],['Bodybuilding'],Full Gym,12.0,90.0,744,2024-08-09 05:53:00,2025-06-18 11:20:00 PPL+1: Precision Progression,"PPL+1: Precision Progression is a 4-day training split built on the proven Push-Pull-Legs framework, with a dedicated fourth day tailored to your unique weak points. Whether it's lagging muscle groups, mobility deficits, or accessory lifts that need attention, the ""+1"" day gives you the flexibility to target what matters most. This program is designed for intermediate to advanced lifters who want balanced development, reduced plateaus, and improved symmetry. Stay structured, stay focused—train with precision.","['Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Full Gym,13.0,90.0,242,2025-06-13 05:00:00,2025-06-18 10:08:00 PPL+Jokeri,Hypertrophy and strength,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding']",Full Gym,12.0,50.0,192,2024-08-25 08:47:00,2025-06-18 11:13:00 PPL+R,"This is a novice friendly program for those wanting to increase hypertrophy. It is an eight day cycle, which have a PPL sequence, followed by a rest day. So, each eight day sequence has six working days and two rest days. The first leg day prioritizes quads, while the second leg day prioritizes hamstrings. On each rest day, you should do one hour of walking for active recovery. Lastly, the 5th and 10th weeks are deload weeks, so volume and intensity is reduced in these weeks.",['Novice'],['Bodyweight Fitness'],Full Gym,10.0,60.0,290,2025-04-19 10:02:00,2025-06-18 10:44:00 PPL-hybrid powerbuilding (6days),Balanced program for advancing in strength and size,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,90.0,468,2025-06-18 03:17:00,2025-06-19 09:43:00 PPL/Full Body Split,"Build muscle, improve strength, and maintain a well-proportioned physique. Focus on consistent progression with a structured plan.",['Intermediate'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,18.0,60.0,477,2025-04-13 08:45:00,2025-06-18 10:20:00 PPLAA,"This is a novice to intermediate level program with the primary goal of muscle growth and hypertrophy, with some elements of strength training. This program was made by an intermediate level lifter, so take it all with a grain of salt","['Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,408,2024-07-22 02:52:00,2025-06-18 10:07:00 PPLL,PPLL with 3 days of running,['Intermediate'],['Muscle & Sculpting'],Full Gym,12.0,70.0,264,2025-01-23 04:36:00,2025-06-18 11:00:00 PPLPP,This is a begginer to advanced friendly program designed for more strength and achieving bigger muscles aka hypertrophy,['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,13.0,60.0,637,2024-11-19 12:47:00,2025-06-18 08:06:00 PPLPPA- medium volume,"Push Pull Legs Push Pull Arms/Delts program. The goal is to emphasize upper body with additional volume on arms and delts. Legs are kept on maintenance volume. Perfect for those, who need to bring upper body.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,50.0,288,2025-06-14 12:05:00,2025-06-23 01:53:00 PPLUL,Build muscle,['Novice'],['Bodybuilding'],Full Gym,8.0,70.0,592,2024-02-26 08:23:00,2025-06-29 12:43:00 "PPLUL / Push, Pull, Legs, Upper Lower (Alternate)",Utilize the PPLUL plan in order to work all muscle groups twice per week with adequate rest between workouts. Recommend day 1 starting on Monday and for rest days to be Thursdays and Sundays.,['Advanced'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,60.0,320,2024-02-25 11:06:00,2025-06-18 07:51:00 PPSA 70’s Big,"A throwback to the golden years of STRENGTH TRAINING. Very simple straightforward strength training that is an everyday challenge. The plan is written much like a diary from a very dedicated strength enthusiast. Plan rotates from Press Day, to Leg Day, to Back Day. Huge Deadlift sessions on Day 5,10,15, and 20. A great program for the bodybuilding community, and anyone who is wanting to get very strong and thick. A very serious plan for the serious lifter. Plan includes 20 days of Strength Training. The plan is versatile and can be used as a three day, four day, or five day per week program according to your commitment level.","['Beginner', 'Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding']",Garage Gym,5.0,60.0,74,2024-11-20 02:55:00,2025-06-27 02:05:00 PPUL 4-Day,4 day push pull upper lower program,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,8.0,70.0,224,2024-06-27 07:52:00,2025-06-18 12:00:00 PR Fitness,Personal Records… Do you want a challenge? PR Fitness increases in intensity week after week. This program targets muscles that help with muscular growth and endurance. Are you up for the challenge?,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,7.0,20.0,176,2024-10-12 08:29:00,2025-06-18 08:06:00 PROJECT POWERBUILDING,This program is gonna get you STRONK,"['Novice', 'Intermediate']",['Muscle & Sculpting'],Full Gym,10.0,80.0,280,2024-02-28 01:54:00,2025-06-21 12:21:00 PROJECT S&Z - 3 DAY FULL BODY,This program is designed to fast track not only your strength but also build the physique to match. Perfect for those who are chasing that nasty dense look!,['Novice'],"['Bodybuilding', 'Athletics']",Garage Gym,4.0,60.0,60,2025-06-18 07:08:00,2025-06-27 11:31:00 PROJECT SNATCHED !!,Teaching Lori a thing or two about MIGHTEERNM the prettiest girl emhlabeni 😎,['Intermediate'],['Powerbuilding'],Full Gym,12.0,70.0,432,2024-02-21 04:52:00,2025-06-18 08:34:00 PT-Friendly Upper Body Hypertrophy – 12 Week Build,"Gain upper body lean mass, rehab meniscus","['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,50.0,348,2025-06-04 10:05:00,2025-06-18 12:05:00 PTJ,To look like Toji cus why not bruh,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,4.0,90.0,72,2025-05-05 02:02:00,2025-06-18 08:30:00 Paladin of Deseret: Novice,"Introduces the novice to a 3x day a week full-body hypertrophy program. Workouts are 45min to an hour. This will focus on progressive overload through evolving repetitions and the addition of weight after the target repetitions are hit. The key for this program is intensity. Remain close to failure with the sets. Main movements can be hit as 2 sets instead of 3 sets to accommodate the lifters fatigue if necessary but is not recommended to always be done. It is recommended to stick to minimum variations of the same movements at first. A thick lifting belt will be nice to have eventually for squat and hinge movements but is not necessary. Lifting straps will be nice to carry weight heavier than your grip but are not necessary and there are other grips such as alternate and hook grip.",['Intermediate'],"['Powerbuilding', 'Powerlifting', 'Athletics']",Full Gym,12.0,60.0,180,2024-01-18 05:22:00,2025-06-18 12:20:00 Part 2 | Fundamentals Hypertrophy Program | Jeff N,"Jeff Nippard's Fundamentals Hypertrophy Program This is for Part 2 - Lower/Upper Split",['Novice'],['Bodybuilding'],Full Gym,8.0,90.0,224,2025-03-20 03:23:00,2025-06-18 12:01:00 Part-Time Strongman: Rebuild Block,"This 3-day recovery and reconditioning block is designed to rebuild foundational movement, restore balance and lay the groundwork for hard training ahead. Duration: 3–4 weeks Focus: Return to full-body training with balanced volume, restore movement quality, recondition grip and scapular control Schedule: 3 Days/week Style: Full-body, progressive volume, tempo + control emphasis",['Beginner'],['Athletics'],Full Gym,3.0,60.0,54,2025-06-10 02:08:00,2025-06-18 11:21:00 Parts specific split,4 consecutive rotating days,['Advanced'],['Powerlifting'],Full Gym,16.0,50.0,400,2025-06-17 04:48:00,2025-06-18 10:30:00 Pat's Workout Plan,This workout plan is designed for strength gain using basic gym equipment and your own Bodyweight.,"['Novice', 'Intermediate']","['Bodyweight Fitness', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,396,2024-08-12 04:34:00,2025-06-18 08:48:00 Patient ROSHI,High yield exercises. Just get stronger. Form is king. No leg days,['Intermediate'],"['Powerlifting', 'Bodybuilding']",Full Gym,18.0,90.0,522,2025-04-12 09:32:00,2025-06-18 09:34:00 Patting Around,"Daily step goals Monday, Tuesday, Wednesday, Friday & Saturday - 12,500 Steps. Thursday & Sunday (Rest days) - 15,000 steps.",['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,468,2024-02-11 05:49:00,2025-06-18 10:48:00 Paul's PPL - 🤓☝️,Big boy program - chef's specialty,['Intermediate'],['Bodybuilding'],Full Gym,10.0,80.0,420,2024-02-28 12:31:00,2025-06-18 08:04:00 Peace Pump,Hypertrophy,"['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerbuilding']",Full Gym,12.0,70.0,528,2024-11-16 12:56:00,2025-06-18 10:51:00 Peach project dr.glute,Glute growth,"['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Full Gym,12.0,90.0,348,2025-02-02 04:17:00,2025-06-18 08:03:00 Peak Male Performance,"""You may not like it, but this is what peak male performance looks like."" This program is designed to improve athleticism with a few ""bro"" exercises because it's summer. Athleticism is defined by agility, explosiveness, strength, range of motion / mobility and cardiovascular conditioning. The program will be 4 days per week and will require a full gym. The goal is make you better at sports and become less susceptible to injury.","['Beginner', 'Novice']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,60.0,160,2024-06-22 09:18:00,2025-06-18 10:10:00 Peak Powerbuilding,"5 day workout (Split is 3 days on, 1 day off, 2 days on, 1 day off) program designed to develop raw, functional strength in key compound movements — the bench press, weighted pull-ups, and squat — while integrating targeted mobility work to enhance joint health, movement quality, and long-term performance. This is not just about lifting heavier — it's about building a body that moves well, resists injury, and performs at a high level in and out of the gym.","['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,4.0,70.0,136,2025-05-23 02:35:00,2025-06-18 10:12:00 Peak Program for 3 Lifts,"Designed to focus on the three main lifts for strength development: squat, bench press, and deadlift.","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,9.0,20.0,198,2025-06-15 02:32:00,2025-06-18 12:09:00 Peak Strength& Hypertrophy 7 week long program.,"By focusing on compound lifts, accessory exercises, and posterior chain development, this program aims to build the strength, muscle mass, and stability required for explosive athlete’s while also preventing injury and improving overall technique in their sport.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,7.0,80.0,105,2025-03-07 12:55:00,2025-06-18 10:21:00 Peak Ur Gainz,Peak muscle & gain weight free fat mass,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,70.0,231,2024-02-16 09:45:00,2025-06-18 11:45:00 Peak vol.2,Peak muscle & gain weight free fat mass,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,6.0,70.0,222,2025-06-23 02:30:00,2025-06-25 04:43:00 Peaking,peaking,['Intermediate'],['Bodybuilding'],Garage Gym,5.0,60.0,84,2025-06-02 02:13:00,2025-06-18 08:50:00 Peanut,Introduction to the gym,"['Beginner', 'Intermediate', 'Novice', 'Advanced']","['Muscle & Sculpting', 'Athletics']",Full Gym,3.0,30.0,18,2024-04-13 02:05:00,2025-06-18 08:04:00 Perfect body version 1.1,"Strength,size, my first step in making the ultimate body","['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,40.0,134,2024-11-03 02:56:00,2025-06-18 08:42:00 Peter's buildup SS,For novice wanting to build basic strength with progression.,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,40.0,96,2024-07-17 08:49:00,2025-06-18 10:42:00 Phase 1 Leke’s personal bodybuilding program,Hhh,['Novice'],"['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,7.0,130.0,98,2025-04-19 06:13:00,2025-06-18 11:46:00 Phase 3 Training Program,Power Output,['Beginner'],['Bodyweight Fitness'],Full Gym,4.0,60.0,128,2025-05-13 05:16:00,2025-06-27 10:22:00 Phat 1 day arm Natural hyper,Build muscle while adding a whole separate day,"['Beginner', 'Novice']","['Muscle & Sculpting', 'Bodybuilding', 'Powerlifting']",Full Gym,4.0,90.0,184,2024-03-19 04:55:00,2025-06-18 10:26:00 Phat APE PPLUL for veiny triumphant chads (1),PPLUL,['Intermediate'],['Muscle & Sculpting'],Full Gym,16.0,60.0,496,2025-04-22 01:58:00,2025-06-18 12:16:00 Phat Ape,Linear Wave Progression Body building program based on Eric Helm’s Intermediate sample program.,"['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,70.0,300,2024-04-05 08:32:00,2025-06-18 09:22:00 Phenom,This is a Arnold split and you may run it everyday if you want to! Inspired by GVS!,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,70.0,288,2024-01-01 06:17:00,2025-06-18 07:48:00 Phoenix Reborn,"2 times per week lower body, 1 time upper body",['Intermediate'],['Muscle & Sculpting'],Full Gym,6.0,60.0,90,2024-07-27 07:42:00,2025-06-18 08:49:00 Physical 100 Workout Program (4 Day Upper Lower),"Inspired by the top competitors in Physical 100, this program is for lifters who want to develop an aesthetic upper body and a powerful lower body. The upper body is focused on building muscle in the chest, shoulders, lats, and arms. The program has a much higher volume for upper body. The lower body is focused on strength and power. Note that lower body day also contains certain upper body accessories. Recommended Schedule: Monday = Upper 1 Tuesday = Lower 1 Wednesday = Cardio/Yoga/Rest Thursday = Upper 2 Friday = Lower 2 Saturday = Cardio/Yoga/Rest Sunday = Cardio/Yoga/Rest","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,60.0,128,2024-07-06 08:26:00,2025-06-18 09:04:00 Physical.Lifting Program,"program yang ditunjukan untuk pemula-menengah untuk mencoba powerlifting dibuat pake hati dan bismillah nembus dots tinggi di bb sekarang block Week Focused 1 (week 1-3) : Hyperthropy 2 (week 4-6) : Strength + Hyperthropy 3 (week 6-9) : Strength 4 (week 10-12) : SBD (peak) Selamat Latihan !","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,277,2024-09-04 05:26:00,2025-06-18 10:32:00 Pierwszy rozgrzewkowy,Basic bitch fbw,"['Advanced', 'Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,60.0,48,2025-01-03 09:43:00,2025-06-18 11:29:00 Pitbull 5/3/1,"Instructions. 1. Fill your 1 RM maxes with 90% of your 1RM. This number will move basically independently from your 1RM. It’s just a number. * acessories does not matter. Don’t change the main lifts - OHP/Deadlift/Bench press/Squat. Other exercises feel free to change accordingly to your preferences and available equipment. 2. Every 3 weeks, add weight to all lifts you made more than the minimum in the AMRAPS. Usually you want X for bench and ohp, and 2X for deadlift and squat, but it is not a rule. You can add 0,5 kg to bench and 1kg to deadlift and squats, and also 2,5kg to bench and 5kg to bench and squats. It’s better to be conservative, to avoid hitting a brick wall. 3. You can deload every 4th week or just keep going and deload when you feel like it. My suggestion is every 2 cycles. Search for pitbull deload for the deload week. 4. Don’t actually do “AMRAPS”. Leave one or two reps in the tank. 5. If you are on a good day, add joker sets, which is singles with 10% more weight than AMRAPS","['Intermediate', 'Beginner', 'Novice']",['Bodybuilding'],Garage Gym,3.0,60.0,85,2025-02-20 03:17:00,2025-06-18 11:33:00 Pizzajeff11,🐴🐓,['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,4.0,70.0,104,2024-12-27 09:09:00,2025-06-21 01:40:00 Planet Fitness Express Circuit,"Based on the Express Circuit at Planet Fitness. This is not an official PF program, just a tracker for using the standard express layout Use the stoplight to know when to start, stop and switch. Some exercises are close matches based on what is on the app vs at PF.","['Beginner', 'Novice']","['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,4.0,30.0,216,2024-04-15 09:33:00,2025-06-18 09:22:00 Planet fitness gains,Gains at planet fitness,['Intermediate'],['Muscle & Sculpting'],Full Gym,4.0,70.0,116,2024-05-29 06:34:00,2025-06-18 09:36:00 Plyo + Two lifts,"Increase 6 different main lifts for athletes that would like to only do a plyo and 2 lifts for the day. If you would like to do a 3 day variation, add days 1 and 2, days 3 and 4, and days 5 and 6 together and only do 1 plyo per day. If you would like a 4 day variation do Day 1, add days 2 and 3 together, do day 4, and add days 5 and 6 together. Do only 1 plyo per day.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Garage Gym,8.0,60.0,144,2024-03-05 06:33:00,2025-06-18 12:01:00 Plyometric Workout for Runners,To improve running efficiency for runners,['Advanced'],"['Bodybuilding', 'Muscle & Sculpting']",At Home,4.0,60.0,104,2025-04-28 08:20:00,2025-06-18 08:01:00 Plyo’s/Agility Tactical Athlete,Plyo program to incorporate into your strength training one day a week. Designed to be repeated each week.,"['Intermediate', 'Advanced']",['Powerbuilding'],Garage Gym,4.0,60.0,40,2025-05-26 06:05:00,2025-06-18 08:54:00 Pokemon Trainer Fitness Program,This program is supposed to be fun. It is less geared towards strength and more towards hypertrophy for general fitness and healthy muscles. Every set goes to failure. Every week adds 1 set to an individual exercise.,"['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,40.0,144,2024-05-04 03:36:00,2025-06-18 11:18:00 Poland Powerbulding,"a powerful powerbuilding plan after which you will observe incredible gains and strength. Polish powerbuilding plan written for 8 weeks with deload, the peaking phase finished with repair. After 16 weeks we can repeat the plan, and if you want you can modify the exercises or series. In the main lifts such as bench press, military press, deadlift, front squat, squat we add from 2.5 kg to 5 kg in each training, in pull-ups we add weight in each series so that it comes out at least 5 series","['Intermediate', 'Advanced', 'Novice']","['Powerlifting', 'Powerbuilding']",Full Gym,16.0,70.0,248,2024-11-25 03:40:00,2025-06-18 11:34:00 Poopy Workout Thing,I need this for tracking w friends,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,256,2024-05-29 05:22:00,2025-06-18 10:23:00 Portuguese Oficial Preparation🇵🇹,Get in the fucking shaoe to join the army,['Advanced'],['Bodybuilding'],Full Gym,16.0,70.0,480,2025-03-09 09:14:00,2025-06-18 08:43:00 Posture Reset and Mobility Boost,"The purpose of this workout plan is to counteract the effects of prolonged sitting, specifically addressing: Improving Posture: Strengthening the back, core, and shoulders to reduce slouching and realign the spine. Relieving Tightness: Stretching and mobilizing the hips, hamstrings, and other muscles that become stiff from extended sitting. Building Functional Strength: Enhancing the body's ability to perform daily activities and prevent injuries by focusing on key muscle groups. Promoting Mobility: Restoring range of motion in joints and improving overall flexibility for better movement patterns. Establishing a Fitness Habit: Creating a sustainable gym routine to support long-term health and wellness. This program is tailored for individuals who work or study for extended hours while sitting and aims to restore balance, reduce discomfort, and improve overall physical well-being.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",At Home,8.0,60.0,156,2024-11-19 05:45:00,2025-06-23 07:15:00 Poverty Ghost’s Push Pull Legs,"Hypertrophy, hopefully. Stay safe.","['Beginner', 'Novice']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,90.0,648,2024-04-05 10:46:00,2025-06-18 11:20:00 Power Building,"Most strength athletes are very slow because of crap programs, I guarantee you after this program you'll be stronger, more muscular and agile.","['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,192,2025-03-17 11:50:00,2025-06-18 11:13:00 Power Fit,"Transform Your Fitness in Just 6 Days! Are you ready to push your limits and see real results? Join our exclusive 6-day workout plan designed to help you build strength, enhance endurance, and achieve a fitter, healthier you. This program is crafted for all fitness levels, with each day targeting a unique aspect of your fitness journey—from core stability to strength training, cardio, and flexibility. Here’s what you can expect: Intense yet Achievable Workouts – Every day brings a new challenge, keeping things fresh and focused on full-body development. Expert Guidance – Workouts crafted and led by certified trainers who provide modifications for all levels. Motivational Community – Join a supportive community of like-minded people to help keep you accountable. Results-driven Focus – This plan is designed to maximize your efforts over six days, pushing you toward your fitness goals effectively and efficiently. Ready to transform yourself? Join now to kickstart your fitness journey!",['Beginner'],['Bodybuilding'],Full Gym,1.0,60.0,57,2024-09-20 04:39:00,2025-06-18 08:28:00 Power Hour,Increase strength and conditioning.,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,60.0,148,2025-01-27 04:14:00,2025-06-18 10:25:00 Power Matrix,"In the program, lifters perform sets and reps at percentages of their one rep max, based on a chart. If they complete all reps two weeks in a row, they increase the weight and move to the next column of the matrix the following week. If they fail two weeks in a row, they decrease the weight by 10% and work back up. Add in accessories without taking away from main lifts. Accessories should compliment the muscle group worker that day, i.e. Upper/Lower, and remain consistent through the program. Add in an extra day/week of Overhead press or whatever lift needs the most work. CLICK ON THE LINK FOR THE POWER MATRIX CHART https://www.reddit.com/r/powerlifting/s/4tTMvpBrql","['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Garage Gym,16.0,60.0,60,2024-12-16 11:53:00,2025-06-29 02:13:00 Power Strength,"Are you tired of being weak and old? Here's a program just for you. This 12-week program is to build overall strength in the Squat, Bench, Overhead Press, and the Deadlift Weeks 1-5: Build a solid foundation Week 6: Deload week Weeks 7-11: Fine-tuning phase Week 12: 1RM (1 Rep Max) week Warm-ups Recommendation: Wenning warm-ups for 3x25 of 3 similar movements for the compound lifts. DO NOT GO HEAVY!!!! Always listen to your body and adjust lifts and/or exercises if needed. On rest days, do some cardio and/or mobility work.","['Beginner', 'Advanced', 'Novice', 'Intermediate']",['Powerlifting'],Garage Gym,12.0,60.0,226,2024-02-27 05:07:00,2025-06-18 10:54:00 Power build PPL,"Gain strength on the big 3, as well as adding more hyper trophy focus. It is a very similar program to Reddit PPL but with more favourability to those looking to body build. Ideally adding 5lbs a week onto your first deadlift, bench and squat of the week. When you plateau and are unable to hit the recommended volume after increasing the weight, work from that point forward until the program is over. After finding your plateau attempt to add 5lbs to a working set unless it holds you back from using clean form. Do not add another 5lbs unless you can hit all the recommended volume with the recently increased weight. When the program is over; if you have found success, enjoyed it and wish to repeat the program, re test your 1RM and restart the program with your new 70%’s to work up from. Grind out and enjoy!","['Novice', 'Intermediate', 'Advanced', 'Beginner']",['Bodybuilding'],Full Gym,12.0,90.0,497,2023-12-29 08:29:00,2025-06-29 07:12:00 Power building 119,Hot body,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,156,2025-01-08 03:17:00,2025-06-18 08:14:00 Power building PPLUL,Get big get strong,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,90.0,88,2025-05-23 07:09:00,2025-06-18 11:33:00 Power building upper lower,Get bigger than the low taper fade meme,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,10.0,90.0,280,2025-03-05 12:06:00,2025-06-18 09:02:00 Power-building Program,Build big muscles,"['Beginner', 'Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Full Gym,12.0,90.0,476,2025-02-22 01:34:00,2025-06-18 11:05:00 Power-building big 5,Big guy,"['Novice', 'Intermediate', 'Beginner']",['Bodybuilding'],Full Gym,4.0,90.0,164,2025-05-12 11:54:00,2025-06-18 11:13:00 PowerBodyBuildBroSplit,Little bit of that and this and everything that matters,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,60.0,84,2025-06-11 03:33:00,2025-06-29 02:33:00 PowerBuild,Strength and Size,['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,90.0,214,2024-06-09 06:24:00,2025-06-18 11:29:00 PowerBuilding: Primary 2s,Designed for intermediates to increase strength on SBD and all around size.,"['Novice', 'Intermediate']",['Muscle & Sculpting'],Garage Gym,5.0,90.0,135,2025-02-15 04:14:00,2025-06-18 10:42:00 PowerBuilding: Primary 3s,Designed for intermediates to increase strength on SBD and all around size.,['Intermediate'],"['Bodybuilding', 'Powerlifting']",Garage Gym,5.0,90.0,135,2024-10-28 08:26:00,2025-06-18 08:12:00 Powerbuild,Size and strength,"['Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,6.0,70.0,396,2024-04-19 08:49:00,2025-06-18 11:50:00 Powerbuild Every Day,"I wrote this program for my girlfriend. She said she wanted to at least be at the gym every day, so I changed a general volumizing powerbuilding program by splitting up back into its own day & by adding some forearm/cardio/random days to just stay active. This program is a LOT of work, but if you love just being at the gym, I think you'll enjoy.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,6.0,90.0,216,2024-12-23 08:59:00,2025-06-18 09:01:00 Powerbuildin,Arnold + UL,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,4.0,120.0,120,2024-11-28 07:17:00,2025-06-18 10:43:00 Powerbuilding,Powerlifting and stuff,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,8.0,90.0,536,2025-04-04 04:19:00,2025-06-18 11:57:00 Powerbuilding 4ever,"The plan is geared towards the following goals: a) Balanced combination of strength and hypertrophy training b) Simple and flexible c) Periodized and long-term executable Notes: Breaks: As short as possible for the main exercises, as long as necessary (should be in the range of 3 to 8 minutes as far as possible). For the rest, I would recommend deliberately reducing the breaks (usually 2-3 minutes). Cadences, intensity techniques, exercise variations, etc.: During the support exercises and on GK day - fire away! The only tip: it is more effective if you don't use it all the time. In addition, you should of course not exceed the specified load limit so as not to increase your overall fatigue too much. Fatigue management and individualization: The progression scheme and the number of sets and exercises are a good starting point. If you have gone through several cycles and have been attentive, you will notice where you can make adjustments: Maybe in week 4 to 93% instead of 90%? Maybe 4 sets of the support exercise instead of 3? Maybe increase in waves instead of linearly? Adjust it, but do yourself the favor of doing this after sound observation and analysis. The 3 main exercises should only be swapped sparingly. It would be conceivable to do bench => overhead press (e.g. for strongman), deadlift => sumo deadlift or back squat => front squat from time to time. ""Increase responsibly"" at the end of the cycle means that you should ask yourself whether you have just managed to cope with the load using a crippling technique - in which case it may be best to repeat it - or whether you have marched solidly through it - in which case you can increase accordingly. If you fancy a bit of a thrill, you can of course add max attempts to the 4 or 5-week cycles. As a general rule, a maximum repetition will not kill you in terms of regeneration, but avoid grinders that are too hard, max tests that are too frequent and, above all, unsafe execution (lack of spotters, poor technique, etc.). All other exercises can and should be responsibly changed. That means, for example, replacing the leg press with the belt squat, and not replacing the KH press with cable flys. The plan is also suitable if you don't have much time for training. Limit yourself to the absolute core: TE1 squat+light bench, TE2 lift+one back exercise, TE3 bench+light squat - you can do it in 3*45min and still make progress. Or even the extreme version in 2 days: TE1 bend+bench, TE2 lift+light bench (=2*45, can be completed on Sat+Sun, for example). Scheme remains the same. Deloads, i.e. a 5th and light week in the cycle, by feel and not too often. You can decide from week to week whether you do unit 4 - depending on your time, mood and recovery status. Of course, you can also set priorities here. Please don't forget to warm up properly, stretch as needed and strengthen weak points (e.g. abdomen, rotators, lower back).",['Intermediate'],['Powerbuilding'],Full Gym,5.0,60.0,120,2024-09-01 03:55:00,2025-06-18 08:39:00 Powerbuilding David laid,aesthetic,['Intermediate'],"['Powerlifting', 'Bodybuilding']",Garage Gym,4.0,70.0,39,2024-06-21 01:43:00,2025-06-21 10:02:00 Powerbuilding Hybrid Athlete (3 days p/w),"Gym program designed for cyclists/runners/triathletes that want to gain muscle and strength, not just do injury prevention. Designed to have a *gym program* structure of something like: Mon: Lower Body Tues: Upper Body Wed: Rest Thu: Rest Fri: Full Body Sat: Rest Sun: Rest This supports hybrid athlete splits, where you want to be more recovered for the later days in the week - for example doing long run / cycles on Fridays and/or Saturdays. Ideal days for *full* rest days (no exercise at all, or only very easy/recovery runs/cycles/swims) are Thursdays and Sundays. Prioritise life on these days, keep a social life. Running or Cycling interval training should ideally be done on the same day as the Lower Body session (with 6 hours+ between workouts) and/or Wednesdays (allowing your lower body some rest on Tuesday). Do the form of exercise (i.e. the gym or cycle/run) that you want to improve the most at the moment as the first one on the Monday if double stacking. Same goes for if you’re doing a long run/cycle on Friday with the Full Body session. Progress the weights linearly week on week. Bench add 1.25-2.5kg, Deadlift/Squats add 1.25-5kg - all depending on how you’re feeling and your experience level. Every 4th week is a deload week and this is when you should do any FTP testing / 5K TT runs / Races. The week following a deload week should be starting from your Week 2 weights if you’re more experienced, or Week 3 if you’re less experienced and have a higher ceiling to reach before any strength plateau. If ever you are struggling with recovery, prioritise the workout on that day that you want to be improving most in as a priority (e.g. if your priority is running, then do that first in the day, then make that weights workout a deload. Or if your priority is the gym, then do that workout first then turn the run on that day into a Z1-Z2 easy/recovery effort). Listen to your body. Eat lots of food, and ensure carbs to fuel especially double stacking. 1 gram of protein per pound of bodyweight you have. Any questions, you can DM me on Twitter/X @jackwallaby. I also PT/coach.",['Intermediate'],"['Powerbuilding', 'Bodybuilding']",Full Gym,4.0,50.0,60,2024-08-15 07:26:00,2025-06-18 11:23:00 Powerbuilding Muscle Focus (5 day) (1),"Powerlifting offseason style training with emphasis on muscle building. Less volume on main movement","['Novice', 'Intermediate']",['Powerlifting'],Full Gym,8.0,70.0,200,2025-03-24 10:16:00,2025-06-18 08:28:00 Powerbuilding PPL by Bad News Barnes,This program is designed to build strength and muscle in a fairly balanced process. 5 lb weekly increases for main lifts and 10 lb bi-weekly increases for supporting exercises. Week 5 is a deload week so ideally at the end of the program you should add 40 lb to your main lifts. This is a program for intermediate - advanced lifters who may find themselves needing to break through a plateau or break-up there current program. I wouldn't recommend this for beginners or novice lifters. New lifters would benefit more from a program with less workout frequency lower volume and larger weight increases. You could repeat this program back to back but it may become stressful pushing all sets to failure / near-failure.,['Intermediate'],['Bodybuilding'],Full Gym,9.0,80.0,272,2024-09-27 01:07:00,2025-06-18 11:32:00 Powerbuilding Strength Focus (5 Day),Powerlifting offseason training with emphasis on strength gain.,"['Advanced', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,80.0,157,2025-02-17 05:20:00,2025-06-18 09:56:00 Powerbuilding Training,"Build strength, muscle and aesthetic physique",['Intermediate'],"['Athletics', 'Bodybuilding', 'Powerbuilding']",Full Gym,12.0,120.0,624,2024-05-22 11:54:00,2025-06-18 11:28:00 Powerbuilding V1,"Powerbuilding V1 Increase size & strength using both powerlifting and bodybuilding techniques. 12 week program with 5 Strength training days and 1 cardio/calves day.","['Novice', 'Beginner']","['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,90.0,637,2024-01-09 08:49:00,2025-06-18 07:52:00 Powerbuilding V1.0,"This training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity to finally test your 1RM",['Advanced'],['Bodybuilding'],Full Gym,10.0,120.0,456,2025-01-26 06:32:00,2025-06-18 12:12:00 Powerbuilding progresión lineal 4 días,"Ganar la maxima fuerza posible en novatos-intermedios, sin descuidar la estética para conquistar viejas",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Garage Gym,4.0,100.0,113,2025-01-07 10:44:00,2025-06-18 08:18:00 Powerbuilding x Calesthenics,"Create the most relative and Powerlifting based strength in the three Main exercises. While also implying the trainingprinciples from Mike Mentzer.(At least 2 Days of Rest between workouts.) The Programm can be used indefinitly so not just 3 weeks.","['Novice', 'Beginner']",['Bodybuilding'],Full Gym,3.0,80.0,48,2024-04-07 04:12:00,2025-06-18 10:12:00 Powerbuilding: Primary 4s,"Designed for intermediates to build strength in the squat, bench and deadlift, and for building muscle all around.",['Intermediate'],['Athletics'],Garage Gym,5.0,90.0,131,2024-10-16 12:29:00,2025-06-18 08:08:00 Powerbulding ODBS,"Aim for linear increase strength in powerlifting (overhead press, deadlift, bench press and barbell squat) and at the same time, some hypertrophy and isolation","['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Bodybuilding']",Full Gym,4.0,90.0,88,2024-02-05 06:13:00,2025-06-18 12:24:00 Powergoon Champion Circuit,"This program is designed to give athletes an edge when it comes to mogging and sigmamaxxing. It's the perfect choice for edgers and goobers who may have a basic idea of the grind, but are ready to take the next steps to becoming a rizz God.",['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,1.0,60.0,34,2024-10-28 06:51:00,2025-06-18 08:11:00 Powerlifter's powerbuilder,"**Eysteinn Bodybuilding** is a comprehensive 12-week program designed for intermediate to advanced lifters looking to enhance their physique through a blend of bodybuilding and powerbuilding techniques. With a commitment of 36 days over the course of the program, you'll engage in a variety of compound and isolation exercises that target all major muscle groups, ensuring balanced development and strength gains. This program is tailored for those with access to a garage gym, utilizing essential equipment to maximize your training results. Get ready to push your limits and transform your body!","['Intermediate', 'Novice']",['Bodybuilding'],Garage Gym,12.0,60.0,120,2025-06-17 04:25:00,2025-06-18 08:51:00 Powerlifting 3x5,"A simple but effective block periodization template intended for intermediate to advanced lifters. Perfect for anyone looking for a less intense and customizable routine that can be utilized as offseason training or between competition prep. Use the AMRAP sets in week 3 to calculate your new 1 rep max and repeat the program with the new weight. Week 4 is a deload but can be used as a test week for finding your true 1 rep max or skipped all together.",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Garage Gym,4.0,50.0,364,2025-05-27 03:27:00,2025-06-18 09:59:00 Powerlifting 4D,"0 rep set = AMRAP *unless otherwise notated* Auto-regulating AMRAPs for bench and overhead press on second day and deadlifting during base building phase. Each repetition beyond specified rep range is +1% of 1RM on working weight next week. ex: AMRAP @ 60% after 3x6 --> 11 rep set --> +5% added to next week.",['Novice'],['Powerbuilding'],Full Gym,15.0,90.0,336,2025-06-17 07:16:00,2025-06-25 04:40:00 Powerlifting 5/3/1,Becoming stronger and gaining muscle mass,"['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerbuilding']",Full Gym,4.0,90.0,28,2024-02-16 03:49:00,2025-06-18 11:10:00 Powerlifting Eli Blum,To get stronger for powerlifting competitions,"['Novice', 'Beginner']",['Muscle & Sculpting'],Full Gym,12.0,140.0,372,2025-01-28 01:29:00,2025-06-18 09:27:00 Powerlifting Hypertrophy Block,Powerlifting hypertrophy block (first program ive made so you might get jacked or explode or something idk),"['Beginner', 'Novice', 'Intermediate']",['Powerlifting'],Full Gym,8.0,80.0,176,2024-07-26 09:22:00,2025-06-18 08:38:00 Powerlifting Pause,The intermediate to advanced workout is to build muscle and increase endurance. It is meant for powerlifting individuals who want to “take a break” from high weight high intensity work and recover while still pushing the intensity but more on the bodybuilding aspect of things.,['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness', 'Athletics']",Full Gym,4.0,90.0,140,2024-08-24 06:09:00,2025-06-18 11:08:00 Powerlifting Program (1),"Total SBD, Strength & hypertrophy","['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,12.0,100.0,322,2024-01-17 05:02:00,2025-06-25 05:33:00 Powerlifting Program 2.0,"Focusing on the 3 main lifts (Squat, Bench & Deadlift) while also isolating certain muscles that play a role in powerlifting training. The program will follow an upper/lower split that consists of 3 Bench, 2 Squat & 2 Deadlift days per week (@ a 6 day per week split & 12 week long program)","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,312,2025-05-02 08:38:00,2025-06-18 09:36:00 Powerlifting accessories,Accessories to combine with powerlifting goals to create a powerbuilding program.,"['Beginner', 'Novice']",['Powerbuilding'],Full Gym,6.0,60.0,162,2024-05-15 06:59:00,2025-06-18 11:58:00 Powerlifting and hyperthropy,This programm is made for powerlofyers who also want big muscules. Just repeat this week and keep progressing and that all.,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,1.0,120.0,18,2025-04-02 04:51:00,2025-06-18 09:58:00 Powerlifting for anyone,To lift more and get better results.,['Beginner'],['Athletics'],Full Gym,4.0,40.0,24,2025-05-14 04:04:00,2025-06-18 08:29:00 Powerlifting hypertrophy with pull-ups/dips emphasis,To increase muscle size using a combination of bodybuilding exercises and pull-ups/dips,['Beginner'],['Powerbuilding'],Full Gym,10.0,90.0,249,2024-01-05 06:09:00,2025-06-18 10:13:00 Powerlifting meet prep,6 weeks out from powerlifting meet focus on the big three.,['Novice'],['Powerlifting'],Full Gym,6.0,60.0,88,2024-03-19 02:15:00,2025-06-18 12:15:00 Powerlifting prep,"3 cycles of 5-3-1 competition preparation for powerlifting.. 4 day week. On week one calculate 90% of 1 REP MAX for squat bench and deadlift and use this as your 1RM figures. On week 5 and 9 re-calculate 1RM for squat bench and deadlift Week 11 is the competition week. Ensure adequate rest this week with mobility work and stretching",['Intermediate'],['Muscle & Sculpting'],Full Gym,11.0,60.0,223,2024-03-13 11:12:00,2025-06-18 12:14:00 Powerlifting program,"For each week start at the bottom range of the % of 1rm, for ex if its squats at 70%, set a range of 70 to 75% of 1rm depending on how strong / good you feel that day. If you feel good and your 1rm is 100 pounds, do 75 pounds, but not good, do 70.",['Intermediate'],['Powerbuilding'],Full Gym,8.0,120.0,200,2024-07-01 04:21:00,2025-06-18 11:52:00 Powerlifting reboot program,As above!,"['Intermediate', 'Advanced']",['Powerlifting'],Full Gym,4.0,50.0,88,2024-12-29 11:43:00,2025-06-18 09:10:00 Powerlifting strength program,Do this everyday and you will become strong powerlifter,['Novice'],"['Bodybuilding', 'Powerlifting']",Full Gym,1.0,100.0,21,2024-05-09 03:11:00,2025-06-18 11:20:00 Powerlifting upper lower garage gym (kinda minimal),"DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK This is a program focused on powerlifting, not ideal for competition, though, but for general maintenance. Any session should last between 60 to 70 minutes. It is conceived for working people. It consists in three session per week, adopting basically the “upper/lower” scheme, trying to touch every muscle two times per microcicle. A microcycle could last from 7 to 12 days, so it is possible to train two times per week. Rest days between sessions are mandatory: at least one (24 hours). Cluster the 8+ reps sets if/when necessary but don't increase the weight until you can complete the prescribed reps in a straight set! I wouldn't recommend clusters for the pullover. PROGRESSION: provided you stay in the reps range prescribed, you can progress anyway you prefer: add weight (linear, one step forward, two back etc etc.); reps in the fashion you decide (double progression, dynamic double progression and the like). If you stale, change the way (example: pass from double progression to linear et similia). As you can see, intensity microcycles (with series of singles/triplets) are alternated with volume ones, changing the main movements. That should prevent the necessity of deloads. In case you want to deload, just cut out the isolation movements or 1/2 of the strip sets.","['Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,6.0,60.0,96,2024-04-01 04:59:00,2025-06-18 09:34:00 Powerlifting/bodybuilding,Powerlifting that pertains to bench press with bodybuilding movements.,['Advanced'],"['Athletics', 'Olympic Weightlifting', 'Powerlifting']",Full Gym,4.0,60.0,156,2025-03-17 06:21:00,2025-06-18 10:49:00 Ppl Arnold mass builder,Build muscle,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,120.0,540,2025-01-13 07:15:00,2025-06-18 11:32:00 Ppl adaptada (lpp),Entrenamiento de nivel medio-alto basado en el ppl de JN,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,466,2025-01-19 05:46:00,2025-06-18 10:49:00 Pranav's Workout,To build muscles,['Beginner'],['Bodybuilding'],Full Gym,10.0,70.0,280,2025-06-21 08:44:00,2025-06-25 04:43:00 Pre-Spring Break Program,The purpose of this program is to create a prime aesthetic for those who have already been working out. It should tone up the body prior to a spring break vacation.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodyweight Fitness']",Full Gym,8.0,60.0,240,2025-01-13 02:45:00,2025-06-18 11:57:00 Precision Full-Body Mastery,"This program is specifically designed for someone with: • Good experience and strength. • The goal of long-term body recomposition and functional fitness. • A willingness to push to failure safely while balancing recovery. 1. Shed Body Fat and Visceral Fat: • Incorporates steady-state cardio and moderate-intensity resistance training to maximize fat burning. • Designed to enhance metabolism through progressive overload and active recovery. 2. Define Muscles: • Includes a variety of full-body strength exercises to sculpt and enhance muscle definition. • Focuses on isolation movements, resistance bands, and higher-rep ranges for targeted toning. 3. Build Strength: • Combines compound lifts and progressive resistance training to improve overall strength. • Encourages reaching failure safely in key movements to stimulate muscle growth and power. 4. Enhance Overall Fitness: • Balances functional strength, endurance, and mobility for sustainable, long-term progress. • Ensures recovery and reduces injury risk with active recovery and mobility work.","['Novice', 'Intermediate']",['Bodybuilding'],At Home,12.0,60.0,396,2025-01-04 08:50:00,2025-06-27 05:39:00 Precision Modern Split,"The purpose of Precision Modern Split is to maximize strength and hypertrophy through a strategically designed training split. By optimizing muscle recovery, progressive overload, and movement efficiency, this program ensures consistent gains in both size and power, allowing you to push limits and build a physique that is as strong as it looks.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,2.0,70.0,84,2025-02-07 12:57:00,2025-06-18 10:05:00 Predator Cycle,"Combine the classic lifts with general building exercises. Pretty laissez faire. Wanting to do the Olympic lifts but not get super technical.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding', 'Bodybuilding']",Full Gym,4.0,90.0,144,2025-01-29 05:56:00,2025-06-18 12:26:00 Prep Strong,Staying Strong While in a Deficit,"['Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,6.0,70.0,267,2025-03-31 12:59:00,2025-06-18 10:28:00 Primal Readiness - Primer | Overcome Thyself,"This program is built for warfighters-past, present, and future. Whether you're prepping for selection, getting back to fighting shape, or refusing to let the standard slip, this hybrid system delivers. Shred fat with intensity, dominate functional circuits designed for combat readiness, and lift heavy to forge battlefield strength. Every session pushes your limits. No fluff. No excuses. Just discipline, grit, and results. You don’t rise to the occasion, you fall to the level of your training. So train like your life depends on it. Train for the battle. Conquer the mission. Forge the warrior within. Every week builds you up until Week 4, when you’ll face the ultimate test, prove you’ve earned your place, and show the world what you’re made of.",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,90.0,116,2025-03-31 04:13:00,2025-06-18 10:02:00 PrimalMass,"Gets you huge in the right places. Very strong focus on back and triceps, about 12 sets per week for those. About 7-8 sets for chest, so a strong point there is required. Same for biceps, from 5 to 7 sets. Legs get destroyed. Will catch up upper back thickness lag in the first part of the program. Then with newbuilt said thick back regular exercises can be performed easier. I recommend Training forearms and neck at home.",['Beginner'],['Bodybuilding'],Full Gym,12.0,60.0,168,2024-09-04 12:03:00,2025-06-18 11:42:00 Prime 5 3.0,"Arms, core and back focused",['Novice'],['Bodybuilding'],Full Gym,5.0,60.0,165,2025-03-08 01:03:00,2025-06-18 10:29:00 Prime DUP Sub Max,Prime DUP Sub Max,['Beginner'],['Bodybuilding'],Full Gym,12.0,120.0,368,2024-09-29 03:25:00,2025-06-18 08:53:00 Prisoner Body,"This Program is designed for Novice-Intermediate lifters who want to ramp up the volume on their upper body and focus on growing the shoulders and arms as well as the abs, everyone says abs are made in the kitchen, but they’re a muscle that can be trained and can grow! This program relaxes a little bit on the volume for the Legs but will maintain squatting strength. You may add exercises to the lower days if you feel like doing so. Enjoy!","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,6.0,60.0,90,2024-07-27 03:03:00,2025-06-18 12:00:00 Private program for myself,Learn to use intensity to force growyh,"['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics']",Full Gym,12.0,70.0,252,2025-02-18 07:47:00,2025-06-18 11:07:00 Prog1,"Bowflex, 110lb bb max, light dbs","['Novice', 'Intermediate', 'Advanced', 'Beginner']",['Athletics'],At Home,8.0,40.0,112,2024-10-22 12:43:00,2025-06-18 07:54:00 Program - Victoria Full body 3x,Disks,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,4.0,50.0,76,2025-03-07 06:02:00,2025-06-18 09:58:00 Program to pull hoes,"This program is used to increase sbd or any type of accessory, feel free to change them if you'd like . 🤣 and fuck that nigga @htx Chrissal","['Novice', 'Beginner']","['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,6.0,120.0,156,2025-03-02 07:20:00,2025-06-18 07:58:00 Programa Linear de Powerlifting 1.0,Periodização linear com foco em ganho de massa muscular e força no SBD.,"['Novice', 'Beginner', 'Intermediate']","['Powerbuilding', 'Athletics']",Full Gym,13.0,120.0,343,2025-06-17 05:38:00,2025-06-18 11:22:00 Programmation Emilio 3 mois,Emilio,"['Intermediate', 'Novice', 'Advanced', 'Beginner']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,274,2024-05-06 05:28:00,2025-06-18 09:24:00 Programme pêche 🍑,Construire du muscle sur le bas du corps et bien sculpter le haut du corps,['Novice'],"['Athletics', 'Bodybuilding']",Full Gym,12.0,90.0,156,2024-10-10 12:12:00,2025-06-18 10:33:00 Programs - Jivko Dobrev deadlift,Дк,"['Beginner', 'Novice']",['Muscle & Sculpting'],Full Gym,4.0,80.0,136,2024-12-22 01:07:00,2025-06-18 07:53:00 Progressive Overload : Strength & Hypertrophy,"This program is designed to build strength and muscle mass through progressive overload. By consistently increasing weights while maintaining a 15-10 rep range, it ensures continuous muscle adaptation and growth. The structured split focuses on compound movements, muscle isolation, and time under tension, maximizing both hypertrophy and functional strength. Approach: - Select a weight that brings you to failure within 15 to 10 reps. - Increase weight in every set. - If you can't increase the weight, push for more reps within the 10-15 rep range. - If you can exceed 15 reps, increase the weight.",['Intermediate'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,6.0,90.0,222,2025-03-23 03:19:00,2025-06-18 09:34:00 Progressive overload,This program is designed to help beginner to intermediate weight lifters build muscle and strength using evidence based training principles.,"['Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Powerbuilding', 'Bodybuilding']",Garage Gym,12.0,40.0,236,2025-05-28 09:25:00,2025-06-18 09:22:00 Project 6PKA36,10km PR Breaking Sub 54 minute and building abs,"['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,9.0,120.0,341,2025-03-16 08:42:00,2025-06-18 11:34:00 Project Noble 6,"The purpose of this program is to make you into a absolute weapon, hence the name of the program. It will be a very brutal experience and is only for fairly experienced lifters I do No recommend to anyone that doesn’t have at least 2+ years of high level lifting. It will consist of SBD, Olympic lifts and lots of accessories. YOU WILL BE FATIGUED that is why the program is only 6 weeks.",['Intermediate'],"['Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Garage Gym,6.0,80.0,94,2024-02-09 04:31:00,2025-06-18 08:46:00 Project: Hercules,"Workout Plan: Muscle Mass and Definition This 4-day workout plan is designed to help you build muscle mass and achieve a well-defined physique. Combining high-intensity training with periodization and individualized adjustments, this program maximizes gains in the shortest time. Features: 1. **Balanced Training:** Focuses on specific muscle groups each day. 2. **Intensity & Volume:** Mixes heavy, moderate, and light sets. 3. **Progressive Overload:** Gradual weight increases for continuous challenge. 4. **Periodization:** Regularly varies exercises and intensity to prevent plateaus. 5. **Individualization:** Adjustable exercises and weights for all fitness levels. 6. **Efficient:** Quality-focused, ideal for busy schedules. Benefits: - **Muscle Growth:** Heavy compounds and targeted isolation exercises. - **Definition:** Higher reps and varied intensity for muscle toning. - **Strength:** Fundamental strength-building exercises. - **Recovery:** Balanced workout and rest days. Structure: 1. **Day 1:** Upper Body Push - Chest, shoulders, triceps. 2. **Day 2:** Lower Body - Quads, hamstrings, glutes, calves. 3. **Day 3:** Rest/Active Recovery. 4. **Day 4:** Upper Body Pull - Back, biceps. 5. **Day 5:** Lower Body. 6. **Day 6:** Rest/Active Recovery. 7. **Day 7:** Rest. Ideal for those seeking a structured, science-backed routine to build muscle and achieve definition.","['Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,324,2024-05-27 10:26:00,2025-06-18 08:46:00 Prometheus Protocol,"With the Prometheus Protocol, we have undoubtedly subscribed to the “less is more” philosophy. Except when it comes to eating; where more is certainly more. 🙂 Here is what you will need for the Prometheus protocol: 1. Two Relatively Heavy Kettlebells 2. 2 Days a Week to Dedicate to Training 3. Stock Options in Chipotle The Prometheus Protocol may very well be the simplest program you will ever follow, as it requires you to train only 2 days a week. Need I remind you however that simple rarely equals easy? When it comes to putting on size our goal is to elicit a maximal hormonal response (particularly growth hormone, testosterone, and IGF-1). We will utilize two of the biggest compound kettlebell movements for this: 1. The Double Kettlebell Front Squat 2. The Double Kettlebell Clean and Press Between these two movements, just about every single muscle group in your body will be taxed. Both of these exercises are exceptionally high in neuromuscular activation, and when loaded with an appropriate amount of weight, will indeed elicit quite a remarkable hormonal response. The program itself as I mentioned earlier only has you training two days a week. DO NOT TRAIN ON CONSECUTIVE DAYS OF THE WEEK! Please allow for at least two days of rest in between each training session. I do not care whether you perform your sets of front squats or double clean and press first, only that you complete the prescribed amount of sets and reps which are as follows: Double Clean and Press – 10 sets x 5 reps @ 60-80% of your 1 rep max Double Kettlebell Front Squat – 10 sets of 5 reps @ 60-80% of your 1 rep max It’s no mystery that you need to move heavy weight around to put on size. But in order to achieve the best response for muscle hypertrophy we must use a tactical mix of volume, density, and intensity. Here are the rules: 1. Rest periods between sets should be between 60-120 seconds 2. Use a weight that is between 60-80% of your one rep max. It goes without saying (except for the fact that I’m saying it…) that you should use the heaviest weight you possibly can so long as you are still able to hit the required of reps and keep your rest periods under 120 seconds. 3. If done correctly, each training session should take NO longer than 30-40 minutes.",['Intermediate'],"['Powerbuilding', 'Athletics']",Garage Gym,4.0,30.0,16,2024-04-08 02:45:00,2025-06-23 12:13:00 Psychotically Strong,"The Psychotically Strong program follows the periodization strategy of the Alex Bromley’s 70s Powerlifter but swaps traditional barbell movements for a brutal mix of calisthenics, sandbag work, and ring training. This program builds raw, functional strength while emphasizing upper-body dominance and grip endurance. Each training day includes foundational movement patterns like dips, ring push-ups, pull-ups, and curls, ensuring balanced muscular development. Sandbag clean & presses, squats, lunges, and shoulder tosses provide unrelenting full-body tension and stability under load. Dedicated chest and arm work is incorporated for hypertrophy, ensuring both size and strength gains. This program isn’t just about lifting heavy—it’s about forging a body that’s capable, resilient, and undeniably strong. If you’re ready to train like an animal and finish with a mile run just for fun, then Psychotically Strong is for you.",['Intermediate'],['Bodybuilding'],At Home,18.0,90.0,450,2025-03-23 12:28:00,2025-06-23 01:10:00 Pull Push Legs,Hypertrophy and general strength,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,1.0,100.0,34,2023-12-23 09:13:00,2025-06-18 10:45:00 Puma,Meant to be used alongside group fitness or running,"['Novice', 'Beginner', 'Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,11.0,60.0,55,2025-06-23 12:07:00,2025-06-25 04:42:00 Pumped and Jacked,Get jacked and pumped,['Intermediate'],['Bodybuilding'],Garage Gym,10.0,40.0,351,2024-02-04 09:55:00,2025-06-18 11:54:00 Pure AesthetiX: Antoganist Split Hypertrophy Program,"Recommended Schedule: Monday - Chest and Back Tuesday - Shoulder and Arm Wednesday - Rest Thursday - Chest and Back Friday - Shoulder and Arm Saturday - Leg Sunday - Rest","['Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Garage Gym,3.0,90.0,93,2024-03-04 03:23:00,2025-06-18 11:36:00 Pure AesthetiX: Full body Low Volume Program,"Recommended Schedule: Monday - Full Body Tuesday - Rest Wednesday - Full Body Thursday - Rest Friday - Full Body Saturday - Rest Sunday - Rest","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,4.0,90.0,72,2024-05-01 11:27:00,2025-06-18 09:06:00 Pure AesthetiX: Push Pull Leg Arm Hypertrophy Program,"Recommended Schedule: Monday - Push Tuesday - Pull Wednesday - Rest Thursday - Push Friday - Pull Saturday - Leg or Arm Sunday - Rest","['Beginner', 'Novice']","['Bodyweight Fitness', 'Muscle & Sculpting']",Garage Gym,12.0,120.0,360,2024-03-11 09:57:00,2025-06-18 10:43:00 Pure AesthetiX: V-Taper Hypertrophy Program,"Recommended Schedule: Monday - Pull Tuesday - Push Wednesday - rest Thursday- Full Body Friday - Shoulder Saturday- rest Sunday - rest","['Intermediate', 'Advanced']",['Powerbuilding'],Garage Gym,8.0,90.0,192,2024-09-13 10:55:00,2025-06-18 12:22:00 Pure Bodybuilding - Full Body + Arms,Jeff Nippard - Full Body - Pure Bodybuilding - 5 x Week,"['Novice', 'Intermediate']",['Athletics'],Full Gym,10.0,60.0,275,2025-02-28 09:27:00,2025-06-30 05:54:00 Pure Pain,Train for the difficult,"['Beginner', 'Novice']",['Bodybuilding'],Full Gym,12.0,180.0,756,2024-05-25 09:35:00,2025-06-18 08:43:00 Pure gym bodybuilder,Bodybuilding to gain muscle 💪,['Intermediate'],"['Athletics', 'Muscle & Sculpting']",Full Gym,6.0,60.0,87,2024-09-17 06:29:00,2025-06-18 11:16:00 Pure hypertrophy,Pure hypertrophy program,"['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,10.0,120.0,320,2024-04-19 09:51:00,2025-06-18 11:47:00 Pure hypertrophy 5 day program,This intermediate to advanced program focuses heavily on delts and has a 3x week frequency for the upper body and a frequency of 2x week for the lower body. The arms and delts are pretty much hit 5 times a week.o,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,322,2024-08-05 08:26:00,2025-06-18 12:17:00 Pure hypertrophy pookie and booboo,Pure bodybuilding,['Intermediate'],"['Powerlifting', 'Powerbuilding']",Full Gym,10.0,120.0,305,2024-07-14 11:31:00,2025-06-18 11:02:00 Push,Overall growth,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,6.0,80.0,162,2024-06-13 08:06:00,2025-06-18 11:57:00 Push Legs Pull,build strength,"['Novice', 'Intermediate']","['Muscle & Sculpting', 'Bodybuilding']",Garage Gym,16.0,60.0,224,2024-11-06 08:16:00,2025-06-18 12:16:00 Push Pull 4 Days ( liban ),"This 4-day training program is designed for those lifters who want to build strength, size, and improve muscular balance. The program targets all major muscle groups across the week with a smart push-pull split. Expect progressive overload, balanced volume, and enough recovery to optimize gains. Ideal for those looking to take their physique and performance to the next level","['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,5.0,100.0,145,2025-06-11 09:11:00,2025-06-18 07:49:00 Push Pull Legs,"This 3 day a week PPL is for the man or women looking to grow muscle while allowing time for recovery and free up time outside the gym for those with busy schedules and family life. Don’t be afraid of the lower volumes, trust me it’s enough if giving a 100% focus and intensity. This program is perfect for those wanting to transform there body for everyday or life or those wanting to step on stage.","['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Garage Gym,8.0,60.0,270,2024-10-15 10:10:00,2025-06-18 10:28:00 Push Pull Legs (Revised),Push Pull Legs for the fellow gym goer who is lost,"['Beginner', 'Novice', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,70.0,278,2025-01-06 08:10:00,2025-06-18 12:08:00 Push Pull Legs Dumbbells Only,"This program is designed for intermediate lifters who can commit to training 6 days a week using a home gym that only has dumbbells and an adjustable bench. Feel free to adjust the exercises to your preferences or if you have more equipment. Also you can superset non overlapping exercises and it will not affect your performance.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Dumbbell Only,6.0,50.0,209,2024-08-18 05:57:00,2025-06-18 10:36:00 Push Pull Legs Upper Lower,"Build muscle and strength. Run for as long as you need. Best order: Legs Push Pull Lower Upper Pull - Primary: Back, Secondary: Rear Delt/Rotator Cuff, Accessory - Triceps Push - Primary: Chest, Secondary: Shoulders, Accessory: biceps Legs - Primary: Quad, Secondary: Ham, Calfs, Accessory: Abs Upper - Primary: Shoulders, Secondary: Chest and Back Lower - Primary: Hams, Secondary: Quads, Calfs Accessory: bicep and triceps",['Intermediate'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,1.0,90.0,31,2024-05-21 04:30:00,2025-06-18 08:10:00 Push Pull Legs Upper Lower - Powerbuilding,"Focused plan to get my 1000lb club application ready 😎 A good mix of strength and hypertrophy training, that's both fun ego lifts + hypertrophy focused exercises",['Novice'],['Muscle & Sculpting'],Full Gym,8.0,90.0,248,2024-10-14 12:06:00,2025-06-18 11:20:00 Push Pull Legs with V Taper Emphasis, The program is for anyone looking for a PPL routine with an emphasis on building the V taper. It can be used during both fat loss and muscle building phases depending on how you set up your nutrition at the time of performing it.,"['Intermediate', 'Novice']","['Bodyweight Fitness', 'Athletics']",Garage Gym,12.0,60.0,252,2024-09-03 07:17:00,2025-06-18 10:24:00 "Push Pull Legs, minimalist",Get strength and size without sacrificing hours at the gym. You can do these routines all in the same week but it is ok for those who can only go when they have the time to just do the next routine in the program.,['Intermediate'],['Muscle & Sculpting'],Garage Gym,4.0,50.0,96,2024-08-20 03:06:00,2025-06-18 11:27:00 Push Pull and YES LEGS,Just get bigger,['Novice'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,60.0,432,2024-04-16 10:11:00,2025-06-18 09:09:00 Push pull & leg,"Push Pull & Leg Day 1 : Chest, Shoulder & triceps (push) Day 2 : Back, Biceps, Shoulder (Pull) Day 3 : Legs",['Intermediate'],"['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,8.0,60.0,280,2024-04-22 03:05:00,2025-06-18 12:23:00 Push pull legs,All push pull legs,"['Beginner', 'Novice']",['Athletics'],Full Gym,6.0,120.0,624,2024-06-30 02:02:00,2025-06-18 12:08:00 Push pull legs home gym,To help gain some strength,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Muscle & Sculpting'],Garage Gym,12.0,60.0,216,2024-08-20 02:11:00,2025-06-18 08:01:00 Push pull legs powerbuilding rountine,This programme is designed for building strength and muscle mass. Aim to go close to failure on every set with 2 reps in the tank.,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,8.0,90.0,368,2024-03-02 04:41:00,2025-06-30 08:48:00 Push pull legs w progressive overload,"Hypertrophy and strength gains for people w only 3 days. Lots of work and optional Work for days you have extra time. Focus on big sets of 12, 10, 8 reps for growth.","['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding']",Garage Gym,4.0,60.0,60,2024-12-21 11:04:00,2025-06-18 11:36:00 Push pull legs yurr,Helping started and for myself,"['Beginner', 'Novice']","['Athletics', 'Bodybuilding']",Full Gym,12.0,60.0,228,2024-08-06 01:45:00,2025-06-18 08:27:00 "Push, Legs, Pull","Chest, shoulders, triceps, forearms Calves, hamstrings, quadriceps, glutes Biceps, Back, Abdominal, Traps, Lats",['Novice'],['Bodybuilding'],Full Gym,1.0,60.0,19,2025-02-11 12:38:00,2025-06-18 10:41:00 "Push, Pull & Buttocks","A simple strength training routine with few exercises to really focus on having the energy and strength to fully lay on each and every one of the movements. This program is 4 x week, with more fokus on glutes and thighs.","['Beginner', 'Novice', 'Intermediate']",['Muscle & Sculpting'],Full Gym,4.0,60.0,64,2025-01-02 02:29:00,2025-06-18 10:29:00 "Push, Pull & Progress",This is a novice-friendly program designed with two main goals - getting stronger & losing weight.,['Intermediate'],['Athletics'],Full Gym,12.0,10.0,216,2025-06-09 09:15:00,2025-06-28 03:59:00 "Push, Pull, Legs, Chest and Back, Arms, and Legs",Advanced muscle training program that’s 3 days on 1 day off.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,50.0,330,2024-10-16 01:22:00,2025-06-18 12:09:00 Push/Pull Strength Recomp,"Foundational lifting program for basically anyone wanting to develop strength/muscle/athletic power. 3 days/week - M/W/F or 4 days/weeks - M/T/Th/F. Add 5lbs to each successful completion of set and rep scheme. With the main lifts being 5x5, progress could be difficult for later novice to intermediate lifters. If this is the case, aim to add 5lbs every other workout instead of each workout.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,90.0,72,2024-03-28 06:18:00,2025-06-18 11:27:00 Push/pull/legs/abs,"Push/pull/legs with optional cardio workout Replace bodyweight/assisted workouts with weighted. Get Rip-Ripperty-Ripped","['Intermediate', 'Advanced']","['Powerbuilding', 'Athletics', 'Powerlifting']",Full Gym,6.0,80.0,263,2024-06-02 11:13:00,2025-06-18 10:52:00 Pyramid Scheme,"Follows Pyramid rep formula on all exercises, giving each muscle group different weights and reps.","['Novice', 'Intermediate', 'Beginner']","['Athletics', 'Muscle & Sculpting']",Full Gym,12.0,60.0,300,2024-09-08 07:26:00,2025-06-18 10:43:00 Quad and Back Emphasis For Women,Second edition of my female focused programs. Inspired by Bridgette.,"['Intermediate', 'Advanced']","['Powerbuilding', 'Olympic Weightlifting', 'Bodybuilding']",Full Gym,4.0,60.0,72,2024-04-16 07:29:00,2025-06-18 10:51:00 Quick Bodybuilding,"This is a more personalized program for me, and people who dont have a lot of time to dedicate to the gym. It's quick and effective, puts more emphasis on going to failure(or close to it), with less sets. I have found this works well for me. It also alteranates week by week to keep things fresh without stopping your progress. Lastly,this program incorporates a lot of supersets. This is because it helps build work capacity and makes your workout take even less time.","['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,50.0,144,2025-03-28 01:25:00,2025-06-18 12:04:00 Quick Lifts for Busy Dads,The purpose of the program is to keep your gains and slowly build muscle while doing it in minimal time as we all know we don’t have much time or structure to our days. The idea is to find 3-4 time blocks throughout the week to get these lifts in.,['Novice'],"['Muscle & Sculpting', 'Powerlifting', 'Powerbuilding', 'Bodybuilding']",Garage Gym,4.0,30.0,84,2024-12-09 02:57:00,2025-06-18 09:44:00 Quick gym,Quick in the gym,"['Novice', 'Intermediate', 'Beginner']","['Bodybuilding', 'Powerbuilding']",Dumbbell Only,16.0,50.0,288,2025-01-07 10:53:00,2025-06-18 09:30:00 RAVAGE,cjfjfjfjf,"['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,180.0,1,2024-06-28 05:20:00,2025-06-18 09:35:00 REBUILD SYSTEM,This program may be inspired on the work of Jordan Peters (@trainedbyjp) and Alex Leonidas (@alexleonidasofficial).,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,120.0,264,2025-05-28 04:47:00,2025-06-18 07:46:00 REDEMPTION,"""IT'S GONNA BE A GREAT COMEBACK"" -------- This is for serious heads who want redemption, no clown stuff, no screwing around. You have to lock in. It's time to perform. -------- ""They didn't believe in us. BUT GOD DID!""",['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,40.0,224,2024-12-19 08:29:00,2025-06-18 11:29:00 REDEMPTION 2.0,"""IT'S GONNA BE A GREAT COMEBACK"" -------- This is for serious heads who want redemption, no clown stuff, no screwing around. You have to lock in. It's time to perform. -------- ""They didn't believe in us. BUT GOD DID!""","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,40.0,208,2025-01-01 04:17:00,2025-06-18 10:51:00 REHAB,for everyone who breaks up their knee and can't train the legs,"['Novice', 'Intermediate', 'Beginner']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,5.0,90.0,125,2024-11-06 09:50:00,2025-06-18 12:21:00 RP Chest and Arms,Upper body program focused on chest and arm hypertrophy.,"['Beginner', 'Intermediate']",['Bodybuilding'],Garage Gym,12.0,30.0,216,2024-06-15 12:05:00,2025-06-18 11:38:00 RP Full Body Workout,Quick full body workout for people with limited time. Taken from Dr. Mike of Renaissance Periodization.,"['Novice', 'Intermediate']",['Powerbuilding'],At Home,12.0,30.0,180,2024-05-07 06:05:00,2025-06-18 07:56:00 RP Hypertrophy 4 Day Upper/Lower,"This is a general full body hypertrophy orientated workout plan. All reps should be in the 5-30 range. All exercises need to be performed with great technique and control. Each week gets progressively more challenging and it is recommended to stick with movements and rep ranges that allow one to accumulate less fatigue while having maximum stimulus. Exercise time varies from 40-70 minutes depending on the amount of volume and speed one goes through a workout. This program is just a baseline and it is encouraged for individuals to add sets or take away sets based on effectiveness measured by (pump, soreness, recovering before next workout).",['Advanced'],"['Muscle & Sculpting', 'Powerlifting', 'Bodybuilding', 'Bodyweight Fitness', 'Athletics']",Garage Gym,5.0,60.0,250,2025-05-20 01:16:00,2025-06-22 10:05:00 RP Strength - Superman,Bodybuilding,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,90.0,168,2024-05-22 07:23:00,2025-06-18 10:21:00 RP Strength - Superman v.2,"**Note: This is heavily modified to RP Strength's Recommendation. Build strength, power, and definition while maintaining lower body tone. Daily arm workouts and strategic upper body focus will transform your physique. Week 8 is a Deload or you could restart the program. When deloading, do half the weight, reps, and sets.",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,7.0,90.0,105,2024-08-01 01:33:00,2025-06-20 08:25:00 RP ~ WHOLE BODY SPLIT ~ 5 DAYS / WEEK,RP TRAINING STYLE WHOLE BODY 5 days week,['Beginner'],['Bodyweight Fitness'],Full Gym,4.0,60.0,108,2024-11-15 10:54:00,2025-06-18 08:43:00 RP-Based 5-Day Hypertrophy Program,"Once you hit all the reps for each set increase the weights by 1.25 or 2.5 kg for compound movements. Focus on technique, pause at lengthened state. If in doubt slow and steady wins the race. Program focuses on these parts: 1. Maximum Muscle Hypertrophy: The primary goal is muscle growth using Renaissance Periodization's scientific principles. 2. Time-Efficient Training: Delivers effective hypertrophy stimulus within 60-70 minute sessions. 3. Scientific Volume Progression: Uses RP's volume landmarks (MEV to MRV) to systematically increase training stress. 4. Optimal Training Frequency: Hits each muscle group twice weekly for improved protein synthesis and growth.",['Intermediate'],['Powerbuilding'],Full Gym,6.0,60.0,180,2025-03-04 09:36:00,2025-06-18 07:58:00 RP-Inspired PL Hypertrophy,Hypertrophy for meet,"['Novice', 'Intermediate']","['Powerbuilding', 'Muscle & Sculpting', 'Powerlifting']",Full Gym,5.0,70.0,80,2024-08-07 04:57:00,2025-06-18 12:19:00 RPP - Riley’s Powerbuilding Program,"6x a week powerbuilding program made by myself for myself just thought I would share it here. Quite intensive with a large amount of sets and excersises per workout so I recommend following it when in a caloric surplus. Rest day is day 7, you should be able to keep up and not be too fatigued as long as rest is adequate and you are following the RPE correctly week by week. You should be aiming to add weight to lifts after each block while maintaining the same rpe, but it’s perfectly okay to stall on a few exercises. Feel free to also shuffles the compounds lifts around in order of priority if you are aiming to grow on a certain lift.",['Advanced'],"['Bodybuilding', 'Powerbuilding']",Full Gym,5.0,90.0,255,2025-01-26 09:55:00,2025-06-18 12:11:00 RPT Blood And Guts 2.0,"To get more jacked and stacked then ever before. Focus on using high intensity reverse pyramid training. Low volume for max recovery. Push hard and progress every week. Each set to be progressed individually, 6-8 range is its own progression compared to 8-10 / 10-12 range. Once at the top of rep range, increase weight and aim for low end of range. Aim for 1 rep increase per week. Rep in reserve for each set should be 0-1. Be sure to warm up, first set is all out. Rest for 3 min between sets. Example: Week One: 135 x 7, 120 x 9, 110 x 11 Week Two: 135 x 8, 120 x 10, 110 x 12 Week Three: 140 x 6, 125 x 8, 115 x 10 Sample Split - Monday, Wednesday, Friday. At least one day off between lifting days. Low impact cardio or lots of walking can be done on off days.",['Advanced'],['Bodybuilding'],Garage Gym,8.0,50.0,104,2025-01-24 08:19:00,2025-06-25 03:19:00 RPV U/L 1.0,Just trying out,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,60.0,264,2024-12-02 06:43:00,2025-06-18 07:47:00 RTS Powerlifting Intensity Block,"This Powerlifting Program is based on Reactive Training Systems RTS Manual which written by Mike Tuchscherer. This MesoCycle is 3 weeks length focusing on strength for powerlifters and includes: Competition Exercises CE, Special Development Exercises SDE, Special Preparatory Exercises SPE and General Preparatory Exercises GPE. Also, every exercise is provided with instruction which is necessary to follow. Please note that SDE, SPE and GPE are up to athlete preferences and able to be swapped. Also adding more GPE like accessories is up to the athlete preferences and Maximum Recovery Volume MRV. This Program aims to achieve the Minimum Effectice Volume MEV for Beginner to Intermediate Powerlifter. After finishing this block consider a Pivot week then search for “RTS Volume Block” and start it. Hope you enjoy the journey Coach Ibrahim","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Garage Gym,3.0,80.0,45,2024-05-07 06:27:00,2025-06-24 10:06:00 RUCK PROGRAM,"Gain weight on your rucks Gain full body strength and mobility Become Giga chad Carry the boats","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,8.0,120.0,92,2024-05-11 05:31:00,2025-06-18 08:10:00 RUGBY IN SEASON,"This training in the weight room will help you stay in shape and in good health to make sure your muscles are good to go when you finally get out to the Saturday game ","['Beginner', 'Novice']","['Bodybuilding', 'Bodyweight Fitness']",Full Gym,5.0,80.0,205,2024-09-25 02:00:00,2025-06-18 07:58:00 Rabid Dog,A minimalist approach to both strength and size with added bonus of moderate cardio as a strategy for keeping fat in check while on a caloric surplus,['Intermediate'],"['Athletics', 'Powerlifting']",Full Gym,8.0,90.0,288,2025-03-07 02:29:00,2025-06-18 08:17:00 Raddy on Roids,Get Big and Move Weight before competing,"['Intermediate', 'Advanced']","['Powerbuilding', 'Athletics']",Full Gym,12.0,100.0,348,2025-04-14 05:09:00,2025-06-18 08:47:00 Raider kikito,Get huge,"['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerbuilding', 'Powerlifting', 'Bodyweight Fitness']",Full Gym,12.0,90.0,240,2024-08-04 05:24:00,2025-06-18 08:06:00 Rakan,Madness,"['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,50.0,240,2024-07-08 10:23:00,2025-06-18 09:00:00 Rambo’s Retaliation,Gain all the muscle,"['Novice', 'Beginner', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,8.0,60.0,176,2024-01-23 02:40:00,2025-06-18 11:25:00 Rampage,Pack on muscle and gain strength through this 18 week bulking training program.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,18.0,70.0,558,2025-04-01 04:15:00,2025-06-23 05:15:00 Ramping Basics Upper Lower,Designed this program for my sister. Beginner friendly program designed specifically to ramp your work-set training volume over a few weeks in order to avoid injury and excessive soreness as you begin or restart your fitness journey from no training volume at all. Glute focused lower body training and balanced upper body training meant to build strength and muscle mass to help body recomp.,"['Novice', 'Intermediate']","['Athletics', 'Bodyweight Fitness']",Full Gym,4.0,40.0,80,2025-05-09 03:12:00,2025-06-18 11:40:00 Raphael's GZCLP 1.11,Strength; Hypertrophy; and GPP,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,18.0,90.0,450,2025-05-20 06:52:00,2025-06-23 11:37:00 Rat Race,"This intermediate lifter program is designed for people who have a busy schedule but still trying to get ripped and athletic. The program is a 3-day upper-lower split that focuses on efficiency, ensuring you can complete your workouts in 45-60 minutes while maintaining intensity and volume for hypertrophy.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding', 'Bodybuilding']",Full Gym,8.0,50.0,152,2024-10-26 01:22:00,2025-06-18 09:15:00 Raul’s Big 6 with hypertrophy,"This 4 week program can be repeated indefinitely as there is a mandatory deload on the 4th week where maxes are tested. I also to prefer to do this program as a 3 day on 1 day off split, making 1 week last 8 days; this can make the program more sustainable and enjoyable.","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,4.0,90.0,112,2024-12-03 12:11:00,2025-06-18 11:14:00 Rebeccas Beautiful Booty,"To be awesome, snatched, and strong. To improve mental health. To feel like a girl boss. To feel hot girl. To be healthy. To be serving and toned when in Texas. To be slaying on vacation. “I WANT TO LOOK AND FEEL THE BEST I HAVE IN THIS CHAPTERS PREPARE BITCHES”",['Intermediate'],['Bodybuilding'],Full Gym,4.0,60.0,118,2024-01-28 04:41:00,2025-06-18 11:37:00 Reborn fitness block 2 (Sports) +assessment (1),"In depth focus on individual goals Last week =assessment",['Intermediate'],"['Athletics', 'Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,9.0,60.0,125,2024-09-10 12:54:00,2025-06-18 10:26:00 Reborn fitness block 2 (physique) +assessment,"In depth focus on individual goals Last week =assessment",['Novice'],['Powerbuilding'],Full Gym,9.0,60.0,116,2024-09-10 12:48:00,2025-06-18 11:48:00 Reborn fitness block 3 (Physique),Muscle building and fat loss,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,9.0,60.0,125,2024-11-12 09:47:00,2025-06-18 07:59:00 Reborn fitness block 3(SPORTS),Strength and sporting performance,"['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,9.0,60.0,117,2024-11-13 01:55:00,2025-06-18 11:22:00 Reborn fitness block 5 (Physique),Physique,"['Novice', 'Beginner', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,9.0,60.0,117,2025-03-23 12:59:00,2025-06-18 11:26:00 Reborn fitness block 6 hypertrophy,Hypertrophy,['Intermediate'],['Bodybuilding'],Full Gym,9.0,60.0,125,2025-05-24 02:21:00,2025-06-18 11:16:00 Recalibrate,Build from the ground up.,"['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting']",At Home,3.0,40.0,66,2024-10-13 04:45:00,2025-06-18 08:22:00 Recomp + Strength Training,//,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,6.0,70.0,102,2025-05-20 11:55:00,2025-06-18 10:08:00 Reconquer Jerusalem training,Get to peak male physique,['Novice'],['Bodybuilding'],Garage Gym,16.0,60.0,240,2024-12-08 10:16:00,2025-06-18 11:21:00 Recovery (1),Big time strength baby,['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,404,2024-07-28 02:50:00,2025-06-18 10:47:00 Reddit PPL Edited,Get stronger and bigger,"['Beginner', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,60.0,480,2025-01-29 09:49:00,2025-06-24 04:24:00 Redemption,Bli sværingare,['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,80.0,20,2025-06-17 12:05:00,2025-06-18 12:10:00 Redemption V2,"Pure bodybuilding pretty much covers most of what you need in a program","['Beginner', 'Intermediate']",['Powerbuilding'],Full Gym,10.0,40.0,175,2024-06-15 09:50:00,2025-06-18 10:52:00 Reese Training Program,This is Reese's premium Whaley gym Training program designed to build muscle with some cables and some dumbbells.,[],[],Dumbbell Only,16.0,50.0,144,2025-01-02 11:41:00,2025-06-18 11:28:00 Reese Training Split,Build muscle good,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,40.0,180,2024-06-17 05:41:00,2025-06-18 11:21:00 Reg Park “Powerbuilder”,"Run this for 8 weeks before running schedule 2 (coming in the future) This is based around n a workout from reg park publishing’s, taken from golden era bookworm video",['Advanced'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Athletics']",Garage Gym,8.0,60.0,192,2024-03-11 12:49:00,2025-06-18 11:00:00 Regular Upper/Lower program,Muscle building. Feedback on what's lacking/too much would be greatly appreciated,"['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,70.0,304,2025-01-10 12:58:00,2025-06-18 07:50:00 Remaked fst7,"Fst7 for ""naturals""","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,1.0,80.0,40,2025-01-23 07:02:00,2025-06-18 12:13:00 Renata Body Builder,Build,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,10.0,232,2024-06-19 05:12:00,2025-06-18 08:17:00 Restart,"2 month program for weight loss, back strengthening exercises and full body work to get you back into shape",['Intermediate'],['Powerbuilding'],Full Gym,8.0,10.0,136,2025-01-17 09:32:00,2025-06-18 08:09:00 Resurrect,"I have a full-time job and aspire to be a powerbuilder. I have two gyms,only one has a dip bar, situp bench, and smith machine. The other one has a squat rack and nice pullup setup.","['Beginner', 'Novice']",['Bodybuilding'],Full Gym,1.0,80.0,30,2025-01-23 07:40:00,2025-06-18 08:57:00 Resurrect v2,This programs is an improvement on my first program,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,80.0,372,2025-02-24 09:01:00,2025-06-18 10:24:00 Revival fitness,Built strength and fitness,['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,300,2024-07-08 03:19:00,2025-06-18 09:23:00 Rey’s high frequency training U/L/Limbs,This is a program leaning towards more advanced trainees but also if you’re new and ready to push the volume then fuck it try it out. I’m no expert just a guy trying to introduce a high volume slay fest and see how I respond. Obviously these are more like guidelines than a strict program,['Intermediate'],['Bodybuilding'],Full Gym,6.0,60.0,270,2024-09-22 03:40:00,2025-06-18 08:01:00 Rhinostrength,Get stronggg,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,16.0,90.0,128,2025-02-23 10:28:00,2025-06-18 12:03:00 Rich Piana's 5 Day Split,"Rich Piana's 5 Day Split is an intensive bodybuilding program designed to maximize muscle hypertrophy. It follows a structured 5-day routine, each day targeting a specific muscle group with a mix of compound and isolation exercises. The program typically runs from Monday to Friday, allowing for weekends off to aid recovery. This schedule ensures that each muscle group gets ample rest while being hit with high-intensity training sessions.",['Novice'],"['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,12.0,110.0,300,2024-06-03 09:19:00,2025-06-18 09:17:00 Richard Worsfold,A program to build basic fundamentals for lifting weights. And to increase speed and strength. This program is to focus on strength and lifting heavy weight to build as much mass as possible also,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,70.0,144,2025-04-10 01:20:00,2025-06-18 10:22:00 Richard’s full body program,Full body 3x a week eod,"['Novice', 'Beginner']","['Bodybuilding', 'Athletics']",Full Gym,4.0,110.0,224,2025-06-01 11:01:00,2025-06-18 10:04:00 Rick's 2x2x2 Routine,Get good!,['Intermediate'],['Bodybuilding'],Garage Gym,8.0,60.0,208,2024-08-12 03:20:00,2025-06-18 11:55:00 Ricks training 😛😛😛,I’m gatekeeping,"['Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,2.0,90.0,59,2025-05-13 01:58:00,2025-06-18 08:07:00 Rip And Tear + Personal Hypertrophy preference,"Increases Squat, Bench, and Deadlift with the main use of going to failure with main compound lifts. Full body training split, frequency can be changed based on preference. Training Days: Monday, Wednesday, Friday, and Saturday Week 13 Training Days: Monday, Tuesday, Thursday, Friday, Saturday","['Beginner', 'Novice', 'Intermediate']",['Athletics'],Full Gym,13.0,100.0,362,2025-06-13 05:21:00,2025-06-18 08:33:00 Rip off,power with hypertrophy,"['Novice', 'Beginner']","['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,80.0,235,2025-04-23 04:49:00,2025-06-18 10:37:00 Rise,This program is designed to help with strength as well as explosiveness to help your athletic goals in your sport.,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,276,2024-07-18 02:41:00,2025-06-18 10:13:00 Rise of the Sigmas,Davidemaxxing,"['Intermediate', 'Advanced']","['Powerlifting', 'Bodybuilding', 'Powerbuilding', 'Athletics']",Full Gym,1.0,90.0,21,2024-02-03 09:57:00,2025-06-18 10:47:00 Road Dog PPL Split,"An intensive PPL split program designed to hit every muscle group twice a week. Once heavy strength, and once hypertrophy. Best for intermediate to advanced lifters. For all Rep ranges, the goal is to hit the target RPE AROUND that rep target. For example, if the RPE is 9, and rep range is 12-15, then you should be 1 rep away from max somewhere between 12-15. Focus on intensity, not the actual recommended rep number. Push yourself, focus on every rep, and watch yourself grow!",['Beginner'],"['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,60.0,468,2024-11-08 04:50:00,2025-06-18 08:20:00 Road to 90,Fat loss and muscle gain,"['Novice', 'Intermediate']","['Powerbuilding', 'Muscle & Sculpting', 'Powerlifting']",Full Gym,12.0,120.0,432,2024-06-01 04:44:00,2025-06-18 09:02:00 Road to the abyss,Maximize Squat and Bench,"['Intermediate', 'Novice']",['Powerbuilding'],Full Gym,8.0,80.0,89,2024-10-13 07:55:00,2025-06-18 08:07:00 Robbie’s Gold,Newbie gains and hypertrophy.,"['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting']",Dumbbell Only,12.0,50.0,384,2024-12-31 01:50:00,2025-06-18 09:24:00 Robert Gets Ripped,Introductory program to build a base strength. This program will increase size and strength and should be a good baseline to jump up to something more advanced afterwards.,"['Novice', 'Beginner']","['Bodybuilding', 'Athletics']",Full Gym,12.0,60.0,246,2024-11-17 12:15:00,2025-06-18 08:05:00 Robgar’s Holy Split,Gains,"['Novice', 'Intermediate', 'Beginner']",['Powerbuilding'],Full Gym,5.0,60.0,128,2025-04-12 01:03:00,2025-06-18 11:50:00 RockSolid,Build muscle while increasing your strength progressively.,['Intermediate'],['Bodybuilding'],Garage Gym,10.0,80.0,210,2024-03-09 01:37:00,2025-06-18 07:52:00 Rodrigo's - 6 day Arnold split,"This intermediate and advanced program is designed for the bodybuilder and powerlifter who wants to increase his strength and size while pushing himself to the max. Not for the faint of heart as volume is high, but highly rewarding gains. Based on the 6 day Arnold split and adjusted to my favourite exercises.","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,80.0,432,2024-09-30 06:22:00,2025-06-18 11:49:00 Romeo’s Fatigue,"Strength primarily as a byproduct of increases in contractile tissue (AKA gains) rather than through neuromuscular adaptations. This will get you jacked if you stick to it for long enough and will leave no stone unturned when it comes to major muscle group development or hammering smaller, often neglected parts of your physique to the point where they have no choice but to grow (no not forearms lmao)",['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Garage Gym,4.0,60.0,68,2024-05-05 04:57:00,2025-06-18 11:58:00 Ronit’s strength program,This is a good program,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,90.0,650,2024-07-26 02:10:00,2025-06-18 10:58:00 Row to Valhalla,"Row for Weight loss in mornings Focus on Grow Arms Back and Shoulders Maintain Chest and Legs",['Novice'],['Muscle & Sculpting'],Garage Gym,8.0,60.0,241,2024-02-27 12:58:00,2025-06-18 11:47:00 Roxana’a Creamfields bod,Massive arse,['Beginner'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,60.0,100,2024-11-25 01:10:00,2025-06-18 07:53:00 Rp Superman Workout Program,To get the esthetic look of Superman.,"['Novice', 'Beginner']",['Powerbuilding'],Full Gym,8.0,60.0,193,2024-09-13 12:55:00,2025-06-29 10:51:00 Ruby upper/lower,build a strong base,['Novice'],['Bodybuilding'],Full Gym,12.0,70.0,300,2025-06-01 11:51:00,2025-06-18 08:33:00 Rugby Forward Training Plan,"Training plan for rugby forwards. This is only part of the plan, specifically the strength training part. There are also days for endurance/cardio that are not included here. THIS IS THE (FREE) IN-SEASON PLAN FROM RUCK SCIENCE. I AM NOT THE ACTUAL CREATOR OF THIS PLAN.",['Beginner'],['Athletics'],Full Gym,8.0,70.0,224,2024-03-16 07:14:00,2025-06-18 08:13:00 Rugby Rampage Size,"This program is designed for rugby players going into thier off season, who want to be bigger, stronger, and more impactful players. This is phase 1 of a 3 phase, Rugby strength and conditioning program. It can also be used alone to build some serious size. Using a high volume of mostly basic lifts to build a strong base strength and pack on heaps of muscle. Each week, the RPE/intensity goes up. Increase weight accordingly Keep rest times in between sets as short as possibly needed to reach desired reps. 1min- 1:30min advised There is some introduction of Olympic Weight Lifting and light running.",['Novice'],['Bodybuilding'],Full Gym,4.0,80.0,166,2024-11-17 05:06:00,2025-06-28 09:36:00 Rugby forward off season training,The purpose of this program is to build a solid base of strength and conditioning that can be taking directly into the season and pair with the in season workout program.,[],[],Full Gym,12.0,90.0,388,2024-12-16 05:13:00,2025-06-18 09:31:00 Rugby: In-Season,"Focus: Rubgyplayer during the Season Split: 2-3 Fullbody gym sessions Target: - Maintain strength/power - Stay injury free Explanation: During the season, it's important for players to keep up their physical level. The weekly games and high-intensity training on the pitch can really affect how players perform over time. This programme is designed to help you maintain the strength gains you made during the off- and pre-season. This Programm considers the field training sessions and the game on the Week-end.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,50.0,120,2024-07-26 12:19:00,2025-06-18 10:53:00 Runner Strength Protocol,"This routine is based off Faith from Mirror's Edge & catalyst. It's the strength training routine I'd imagine she does to supplement her running and combat training. This routine will absolutely build muscle and strength, but it's primary goal is to condition and strength the muscles used when one runs, does parkour, and fights. For this reason, it should be done at a lighter intensity, and with a heavy focus on correct form. If you are running it alone, with no supplemental activities, then the intensity can be increased. Warm up for the first exercise of the day by doing 1-2 sets of the max rep range with an easier progression Workout ""B"" could be skipped if Strength training is even less of a priority. the day can be replaced with, running, parkour, or rest.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness']",Garage Gym,8.0,50.0,144,2024-09-05 06:33:00,2025-06-18 12:04:00 Runners 2-Day Full Body Program,2 day full body program aimed at improving strength while including some injury prevention exercises for endurance runners,"['Beginner', 'Advanced', 'Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,50.0,48,2025-05-11 08:45:00,2025-06-25 05:00:00 Running,Improve long distance running. I Intend to use this program to go from zero running to being able to run a full hour nonstop.,['Advanced'],"['Powerbuilding', 'Bodybuilding', 'Athletics']",At Home,16.0,40.0,95,2024-12-27 01:58:00,2025-06-18 11:49:00 Running Supplement Blueprint,"This is a strength training program to supplement a running routine. This program is not intended to be the main focus of a training regiment, but rather a supplement to help reduce injury and support overall improvement to fitness. Each workout is largely focused on lower body but is semi full body. There are three workout variants that will be repeated each week. Rep ranges are purposely wide to give flexibility. If hitting the higher end of a rep range then consider moving up in weight to continue to progressively overload.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodybuilding']",Garage Gym,6.0,60.0,108,2025-04-02 12:15:00,2025-06-18 09:02:00 Russian squat routine 9wks,"The Russian squat routine is a well tested program for developing a stronger squat. But some of the critique it gets is about the intensity, which is why this program has been modified to squating twice a week.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Garage Gym,9.0,30.0,18,2025-01-02 10:06:00,2025-06-28 06:16:00 Russwole's Powerbuilding Program Volume 6,By Russell Orhii,"['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,6.0,120.0,151,2024-10-02 07:35:00,2025-06-28 01:29:00 Rutina hipertrofia,Rutina para novatos e intermedios,['Advanced'],"['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Olympic Weightlifting']",Full Gym,8.0,90.0,264,2025-05-20 09:07:00,2025-06-18 11:56:00 Ruzomot,"1. Least injury prone 2. Easy to carry out with good form 3. Progressive overload 4. Less shuffles and chaos NB: 7th week Deloading / complete rest","['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,6.0,90.0,240,2024-03-18 06:04:00,2025-06-18 11:20:00 Ryan C's 4x/Week Total Body-Chest/Shoulders Emp,Hypertrophy,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,154,2025-06-21 09:45:00,2025-06-27 03:06:00 Ryan Does Lift,Build muscle with lowest volume possible,"['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,280,2024-11-22 11:53:00,2025-06-18 11:11:00 S C.'s Personalized Strength Training Program,"Welcome to your 8-week At-Home Calisthenics program, designed specifically for you! With a focus on strengthening your core, arms, glutes, and back, this intermediate-level routine will challenge you while fitting seamlessly into your busy life. By committing to 5 days a week of medium-volume workouts, you'll not only enhance your overall strength and endurance but also develop a toned physique that reflects your hard work and dedication. Get ready to transform your fitness journey and feel empowered in your own space!",['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",At Home,8.0,20.0,120,2025-06-10 03:51:00,2025-06-18 11:41:00 S&T/Arms/Chest,An accessory to my PPL split focused on the upper body,"['Novice', 'Intermediate']","['Muscle & Sculpting', 'Athletics', 'Bodybuilding']",Dumbbell Only,8.0,60.0,128,2024-04-11 04:25:00,2025-06-18 11:55:00 S1 Upper Lower Split AB Rotation,"The goal of this program is to target each major muscle group 2x week. Each exercise is preformed with a 4 count negative and 2 minutes of rest. For exercises where you are working one side at a time, rest 60 seconds per side.","['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Garage Gym,12.0,90.0,528,2025-04-25 01:50:00,2025-06-18 08:44:00 S6 Program (1),"My program is one that balances fitness and overall health, taking into account your body’s needs and capabilities. By following a regular and comprehensive exercise plan, you can achieve your goals, whether they are building muscle, improving endurance, or even losing weight. An effective exercise regimen is not just about exercise, but also includes proper nutrition and adequate rest, which helps your body recover and grow. Most importantly, enjoy your workout, as consistency is the key to achieving sustainable results.","['Advanced', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,7.0,60.0,224,2024-09-21 04:54:00,2025-06-18 08:53:00 SAITAMA S1 - UL HYPERTROPHY,"STAGE 1 If you are new to the gym this is your program. But if you have no sports/training experience at all you may want to check STAGE 0. 1) CONSISTENCY IS KING - It is the most important thing & the fastest way to your goals. 2) TECHNIQUE - Learn how to preform the lifts correctly. 3) INTENSITY - Learn how to train hard. -EXERCISE SELECTION Learn fundamental movement patterns (SQUAT, HINGE, PUSH, PULL) performing basic compound lifts & mastering technique on them as much as possible, isolation is not neglected. I recommend that you start with the barbell basics such as BB squat, RDL, BB bench, Pull ups & OH BB press if you can do them with a reasonable range of motion. If you can't, try an easier variation. Check STAGE 0 for recommended variations. Choose one lift for each movement pattern and stick to it. -INTENSITY You shouldn't go to failure as a novice. FOCUS FIRST ON IMPROVING TECHNIQUE, choose a weight that feels a bit challenging but one that you can control & try to perform the lift better each time. ONCE YOUR TECHNIQUE IS SOLID, start adding weight & pushing your sets harder. If technique breaksdown stop the set. You don't have to use RIR/RPE yet. -PROGRESSION # You want to add weight as often as posible. # You want to have as good technique as posible. Best case scenario you improve both at the same time, but at some point if you keep adding weight technique may deteriorate, don't let it be too much, you allways want to keep good technique. 1) Add 1-2kg if you can lift it with good tehcnique within the rep range. 2-5kg it's doable initially. At first try to add weight every workout, over time progression will slow down, so weight jumps will be smaller & less frequent. 2) If you see that your techinque it's not so great (Protip: Record yourself), stop adding weight & focus on improving it. Lifting with better technique & control is also progress. 3) Don't modify your tempo & rest intervals to progress. *If the rep range is 4-6, I would try to stay at 5 reps and add weight, If you get 4 reps it's no big deal, try to get 5 reps on all sets before adding more weight, that way you allways stay within te rep range. On isolation use double progression - Add reps, hit the top of the rep range on the first set, then add weight. Train consistently, follow the program, eat well & in a 200-300kcal surplus, sleep 8 hours & I guarantee you will progress a lot. IF YOU STAGNATE, MAKE SURE THAT YOU HAVE THIS DIALED IN BEFORE MAKING ANY CHANGES. -REST INTERVALS 3-4 min between compounds. 1-2 min between isolations. -WARM UPS Do 2/4 ramping sets before each lift. More weight usually needs more warm up sets. Warm up sets should feel fairly easy. Check STAGE 0 e.g. -FINALLY Do not modify the parameters. Run this program for as long as you are progressing on it. If you are progressing fine don't change anything. If progression slows down &/or you feel like you want to do more work you may move on to STAGE 2.",['Beginner'],['Athletics'],Full Gym,12.0,70.0,168,2024-09-20 04:33:00,2025-06-18 07:57:00 SAMSON Upper Lower,"Main Focus: - Building back and shoulder mass while maintaining other main movers. - Using repeatable and stable movements for arms to scale growth - A flexible last phase depending on strength or hypertrophic work Details - Inspired by Alex Bromley's Bullmastiff's primary/secondary exercise selection. The main movements are OHP, RDL, and BB Row. Secondary movements are dips and pulldown variations. Each back/lower day has a short and intense hack squat session to maintain quads. - This program has 4 phases: starting, increase in volume, strength building, and a reset to start. If you run this program in cycles, use the last three weeks as a volume or strength peak, depending on goals. Use double progression for main movements. - Intensity recommendations are first set in the beginning 2 phases to be 8-9, with following sets to be 6-7. Secondary movements are not compound and should be trained to mechanical/technical failure. Train arms and tertiary movements to failure.","['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,50.0,288,2025-06-21 02:21:00,2025-06-25 04:44:00 SANDBAGS & CALISTHENICS BASE PROGRAM,"This is the base program from ""Sandbag Hypertrophy: The Complete Sandbag Training Manual"" by Cody Janko. Combining the raw power of heavy sandbag lifting with the ancient art of calisthenics circuit training, Sandbag Hypertrophy gives you everything you need to get strong like a strongman, yoked like a wrestler, and functional like a residential mover.","['Beginner', 'Novice', 'Intermediate']",['Muscle & Sculpting'],Garage Gym,4.0,40.0,116,2024-08-30 01:49:00,2025-06-29 11:50:00 SBD,Get a better bench squat and deadlift,['Novice'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,80.0,168,2024-08-20 02:49:00,2025-06-18 11:12:00 SBD Calisthenics,"For those who want to do a little bodybuilding, calisthenics & Powerlifting. How to find starting weight for workout? For your first week, start with light weights as warm-ups to gauge what weights to use on your working sets. Your goal is RPE 8-9 per set, which means finding a weight that you can do for 1-2 reps shy of failure in the target rep range. It is better to be conservative with the weight and focus on good form before adding weight. Do not ego lift. When to add weight for workout? Every workout, aim to add either weights OR reps for every set as long as you are training at RPE 8-9. Over time, you'll find that you can keep gaining strength at the same RPE. Again, avoid going to failure on sets. How much weight to add per month? Assuming you have been lifting for a relatively good amount of time and you are eating quality amounts as well as adequate sleep. It is normal to see,a Bench increasing of 2.5-5lb & For Squat & deadlift should increase 5-10lb ,1RM gain every month. So after 12 weeks, should be expecting to see a 30 pound increase. Of course this just the normal range and some people can see more or less but again this is the assumption that nutrition and sleep is on point. Keep at it and get gains!!","['Advanced', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,4.0,60.0,92,2024-05-14 06:53:00,2025-06-18 12:08:00 SBD Powerbuilding 🇧🇷,"This program was made to help build muscles and strenght at the same time, using both the powerlifting program and the bodybuilder program in an adaptation to the powerbuilding, using a low volume high frequency method and being based on the study named ""Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men"" this program was made thinking on get great results","['Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,16.0,100.0,462,2025-06-18 11:20:00,2025-06-25 04:40:00 SBD Strength Upper/Lower,"The purpose of the SBD strength upper/lower program is to increase your strength and muscle mass in the main lifts: squat, bench press, and deadlift. The program follows an upper/lower split, meaning you train your upper body and lower body on separate days. This allows you to train each muscle group twice a week, which is optimal for muscle growth and recovery. The program also includes accessory exercises to target specific muscles and improve your weak points. The SBD strength upper/lower program is a great choice for intermediate and advanced lifters who want to get stronger and bigger. 💪","['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,1.0,90.0,28,2024-01-16 05:50:00,2025-06-18 10:49:00 SIRU SPLIT (PF),SIRU Split but for Planet Fitness Users.,['Intermediate'],"['Muscle & Sculpting', 'Powerbuilding']",Full Gym,4.0,50.0,143,2024-03-20 04:22:00,2025-06-18 08:12:00 SIRU SUPER SYSTEM 2.0,bulk season baby,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,6.0,60.0,108,2024-09-05 03:30:00,2025-06-18 12:14:00 SK Hybrid - Functional Strength & Conditioning,"Overall functionality training program is based on: Strength training, bodyweight movements, core strength, conditioning work, dynamic exercises, supersets Warm-up - go through 1A - 1G. Remember to read notes for exercises. Beyond the workout plan, the following must be done weekly: Rest: 2x weekly (every 2-3 days) Stretch: 2-3x+ weekly (after workout, at home, during rest-days, etc.) Run: 1-2x weekly (outdoor or threadmill) Yoga: 1x weekly Based on: https://www.muscleandstrength.com/workouts/tactical-physique-strength-conditioning-workout","['Novice', 'Intermediate']","['Bodybuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,10.0,80.0,290,2025-05-28 10:46:00,2025-06-18 08:31:00 SK Hybrid V2 - Functional Strength & Conditioning,"Overall functionality training program is based on: Strength training, bodyweight movements, core strength, conditioning work, dynamic exercices, supersets Warm-up - go through 1A - 1G. Remember to read notes for exercises. Beyond the workout plan, the following must be done weekly: Rest: 2x weekly (every 2-3 days) Stretch: 2-3x+ weekly (after workout, at home, during rest-days, etc.) Run: 1-2x weekly (outdoor or threadmill) Yoga or pilates: 1x weekly Inspired from: https://www.muscleandstrength.com/workouts/tactical-physique-strength-conditioning-workout",['Intermediate'],"['Powerbuilding', 'Bodybuilding', 'Powerlifting']",Full Gym,10.0,70.0,270,2025-01-10 01:22:00,2025-06-18 09:29:00 SLEEPER PHYSIQUE(BEAST-MODE),To look lean and shredded at same time strong,['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,18.0,10.0,900,2025-06-10 09:17:00,2025-06-25 04:40:00 SOI a new Era power building comp prep,"Throughout the program, special attention will be given to the three main powerlifting lifts: squat, bench press, and deadlift. You'll work on improving your technique, increasing your strength, and optimizing your performance in each lift. Additionally, our program includes specific accessory exercises tailored to your individual needs. These exercises will target weak points, improve muscular imbalances, and enhance your overall powerlifting performance. As you progress through the program, you'll have access to expert guidance and support from our experienced coach . Remember, mental preparation is just as important as physical training. We will help you develop mental resilience, focus, and confidence, ensuring you're prepared to tackle the challenges of competition day.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,258,2024-02-03 02:50:00,2025-06-18 11:14:00 SPANISH WARRIOR WORKOUT,Ser un chad,"['Novice', 'Beginner', 'Advanced', 'Intermediate']",['Athletics'],Full Gym,12.0,120.0,348,2024-08-14 02:19:00,2025-06-18 07:56:00 SPLIT BUSTER WOLF,Modified SPLIT WORKOUT Build muscle and lose fat with this 6 day workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split. Link to Workout: https://www.muscleandstrength.com,['Intermediate'],['Powerlifting'],Full Gym,4.0,90.0,191,2024-05-18 02:26:00,2025-06-18 09:29:00 SPRING/SUMMER MAINTENANCE 2025,"Get Jacked, get strong","['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,16.0,60.0,416,2025-04-15 01:03:00,2025-06-18 07:46:00 SQUAT SPECIALIST PROGRAM WITH BENCH V1,"MUST READ!!!!!! What you need to be successful on this program: Understand RPE: 10 RPE-0 reps left in the tank 9 RPE-1 rep left in the tank 8 RPE- 2 reps left in the tank 7 RPE- 3 reps left in the tank 6 RPE- 4 reps left in the tank (Make sure not to go over the prescribed rpe for the day) Inputting and changing maxes: 1. When first starting the program find your true one rep max (the week prior) then subtract 10- 15 pounds for example 100 pounds is your max put 90-85 pounds in the program 2. If you get stronger and the weights feel a little easy don’t change your training max until you complete the entire program and you want to run it again. (But if you feel like it’s so easy that it’s not even as little hard then increase it accordingly) Recommended split: Monday-rest-Wednesday-rest- Friday-rest-rest Be patient and enjoy the process: Strength isn’t linear there are ups and downs so adjust the weight if your feeling tired on a certain day (that’s what the RPE is for) GOOD LUCK!",['Novice'],['Bodybuilding'],Full Gym,10.0,70.0,166,2024-09-03 10:41:00,2025-06-20 09:04:00 SSPT Deadlift,Practice approach and set up of the lift,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,6.0,60.0,6,2024-05-19 12:06:00,2025-06-18 11:47:00 STP (1),To increase the strength and efficiency,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,50.0,28,2024-10-02 06:43:00,2025-06-18 09:25:00 STRENGHT AND CALISTHENICS.,"Get strong, gain muscle and some endurance","['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,4.0,70.0,68,2024-10-07 08:43:00,2025-06-18 11:00:00 STRONG BODIES BUILDING,"Este programa está diseñado con el objetivo de mejorar la hipertrofia y desarrollo en personas que buscan una estética más enfocada al fisicoculturismo lo pueden hacer todo público El volumen de entrenamiento está estipulado de mayor a menor prioridad que rondan entre las 12 y 6 series distribuidas de mayor a menor prioridad El objetivo es el incremento de medidas perimetrales por medio de la hipertrofia teniendo como 1ra prioridad las piernas 2da prioridad hombro y espalda y pecho 3ra prioridad brazo y pantorrilla","['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodyweight Fitness', 'Athletics', 'Bodybuilding']",Full Gym,8.0,90.0,384,2024-10-23 08:28:00,2025-06-18 08:05:00 STT,"Push and develop strength to its maximum limits. Begin with the current maximum weight set at 85% of your actual max, then apply the training percentages accordingly. Increase the weight weekly by 5 kg for the lower body and 2.5 kg for the upper body. Take a deload week on the sixth week, then restart the cycle.","['Intermediate', 'Beginner', 'Novice']",['Bodybuilding'],Full Gym,6.0,90.0,144,2025-06-06 10:38:00,2025-06-18 10:39:00 STT: Vol 7 - Crowned + Pound,"Kings aren’t born—they’re POUNDED into the throne. You don’t rise through the ranks by grace or birthright. You rise by slamming plates, stuffing reps down your throat, and bending over for the iron every week. This is Crowned + Pound, a cycle of flesh, fury, and full-frontal warfare where you either dominate the rack—or get dominated by it. Let’s break it down—pound isn’t just a verb here. It’s a lifestyle. You’ll pound iron like a monarch mid-battle rage, hurling plates with violent purpose, letting the gym echo with the sound of your rule. You’ll pound reps down your throat, non-stop, till you’re gagging on gains and choking on your own ambition. And yes—squat day hits different. You’ll be bent over the throne of pain, consensually humbled by cold, unyielding stee, humbled and wide-eyed, and receive the kind of deep tissue punishment that leaves your soul sore and your crown slightly crooked. Because in this court, the bar doesn’t ask—it takes. You will squat. You will get buried. You will rise sore, broken, and reborn. Every week, the House of Slab demands tribute. You’ll train Back with deadlifts to snap your spine into loyalty, Shoulders & Arms to arm the rebellion, and then the cycle of meat dominance begins. Odd weeks, Chest reigns supreme, pounded twice into a swollen monument of power. Even weeks, Legs stage a violent coup, and the glutes get pounded so deep you’ll reconsider your life choices every time you try to sit, stand, or exist. This isn’t fitness. It’s slab warfare. It’s a royal pounding, a coronation of chaos and a glorious uprising of meat and madness, where you either wear the crown… or feel its weight from below. Rise. Reign. Get Crowned + Pound.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,60.0,156,2025-03-21 08:31:00,2025-06-18 11:34:00 STT: Vol. 3 - #BEEFMODE,"STANK TANKS TRAINING: VOL. 3 - #BEEFMODE Welcome to Beef Mode, where mere mortals come to transform into absolute JACKEDANDSTACKEDMASSMONSTERS! Inspired by Bilmuri's 400# Back Squat, this 8-week program will have you loading up more weight than a Lvl99ROIDMAGE casting anabolic spells in the gym. If you're ready to crank your hog into LARGETHROBBINGPOSITIVEMINDSET mode and leave the gym looking like LORDFARQUADZILLA with a vengeance, you've come to the right place. This is about getting freakishly huge, packing on size like a COWBOYWITHAHEAVYLOAD, and leaving every single workout drenched in sweat and victory. Time to eat the weak. It's beef-mode 24/7.","['Novice', 'Intermediate']","['Bodyweight Fitness', 'Bodybuilding']",Full Gym,8.0,60.0,232,2024-09-28 08:10:00,2025-06-18 08:24:00 STT: Vol. 5 - Now That's What I Call Volume 25,"Listen up, you underfed, noodle-armed cardio gremlin—Stank Tank Training Volume 5: Now That’s What I Call Volume 25 is here to crank the intensity, shatter your excuses, and build a body so thick it’ll have yo mama beat. This isn’t just a program; it’s a collection of f*ing bangers, the kind that slap you across the face and demand respect. Deadlifts that’ll make your sphincter question its life choices. Squats so heavy your ancestors will feel it. Bench presses so raw you'll have flashbacks to the brig. And we’re not stopping there—every accessory pump is designed to blast your traps, tris, and thighs into dimensions you've only seen in Interstellar. And don’t come at us with that “deload” or “rest day” nonsense. If you’re still wearing headphones and scrolling through Instagram for motivation, stay on the sidelines where you belong. This program is for the ones who show up, load the bar, and throw iron around like it owes them money. This is for the psychos who know that soreness is just weakness leaving the body—forcefully and without a damn apology. Volume 5 is a greatest-hits compilation of pure savagery. By the time you’re done, you'll be smelling colors and seeing sounds, ya little b*tch. Stank Tank Training Volume 5: Now That’s What I Call Volume 25—where bangers hit harder than your childhood trauma, excuses get annihilated, and the only thing soft about you better be that weak-ass smoothie you're throwing in the trash can...so you can either get big and hard, or get lost.",['Intermediate'],['Bodybuilding'],Full Gym,4.0,60.0,100,2025-01-27 05:52:00,2025-06-18 08:06:00 SUMMER GAA 3 DAY UPPER/LOWER (U/L/U),3 Day per week U/L/U bodybuilding & strength program ideal for GAA athletes with limited days available in the gym.,"['Beginner', 'Novice']",['Athletics'],Full Gym,8.0,80.0,192,2024-06-16 01:19:00,2025-06-18 12:04:00 SUPER HEROE,Fundamentos,['Beginner'],['Bodyweight Fitness'],At Home,12.0,90.0,336,2024-05-11 12:40:00,2025-06-18 12:06:00 SUPERMAN 1.0,"General muscle-sparing program for cut Emphasis on upper","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,8.0,60.0,200,2025-05-19 03:02:00,2025-06-18 11:39:00 Saitama workout with little tid bid of my routine.,Become caped baldy,"['Novice', 'Beginner']",['Athletics'],At Home,18.0,90.0,486,2025-05-20 02:49:00,2025-06-18 07:57:00 Sam Sulek training style,"Hypertrophy Training, Sam Sulek style.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,80.0,354,2024-07-16 09:16:00,2025-06-18 12:23:00 Sam Sulek type,This program is INSPIRED by Sam Sulek’s training style and some of his exercise selection.,"['Advanced', 'Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,80.0,298,2024-04-18 05:33:00,2025-06-24 08:44:00 Sanchos Kebab,H,['Advanced'],['Bodybuilding'],Full Gym,9.0,170.0,315,2025-05-24 11:01:00,2025-06-18 09:06:00 Sandbag,Sandbag and calisthenics specific.,['Intermediate'],['Powerlifting'],At Home,12.0,50.0,324,2025-01-15 02:36:00,2025-06-18 12:19:00 Saude de Mayara,Saude de Mayara,['Intermediate'],"['Athletics', 'Powerlifting']",Full Gym,13.0,60.0,247,2024-10-22 12:55:00,2025-06-18 07:57:00 Savagerr 4/2,My program is designed based of my experience in training for building size and having strong as shit muscles,"['Beginner', 'Novice']",['Bodybuilding'],Full Gym,8.0,100.0,233,2024-09-04 06:00:00,2025-06-18 10:11:00 Schmidt's Progressive Strength Building Workout,"If you want to build a stronger body and have access to a variety of dumbbells then this program is for you. This program can be easily modified for beginners by reducing the number of sets and/or reps. Focus is on gradually lifting heavier weights while maintaining correct form. Please watch different youtube videos to learn the correct form.","['Novice', 'Intermediate', 'Beginner']","['Powerlifting', 'Powerbuilding']",Dumbbell Only,12.0,60.0,312,2025-05-05 10:03:00,2025-06-18 07:49:00 Science Based Ideal Upper Lower 4 Day Split,"The 4 day upper lower split has been designed based on Jeff Nippard’s tier lists for isolating each muscle. The program is meant for novice to intermediate lifters looking to improve their physique in the best way according to science, emphasizing a deep stretch on the muscles. Each week switches the initial compound lift to be either barbell or dumbbell focused.","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,60.0,256,2024-12-14 03:36:00,2025-06-18 10:09:00 "Science Based Powerbuilding: SBD + Upper/Lower","Science Based program designed to build muscle and strength whilst improving on your SBD. IMPROVE! This is not a program for focusing on SBD, but your lifts will increase regardless. Double Progression: top out your reprange, add weight. Can be 1.25kg and match reps each session, or 10lbs and jump down from 7 reps to 4. Whatever works. Its ran as ULRULRR, or can be ran ULR if you can recover. Any questions lmk!","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,8.0,70.0,256,2025-03-03 02:51:00,2025-06-18 09:05:00 Science Based Upper Lower,"Get big without spending your life at the gym. Go to failure (0-1 RIR) on most exercises. In a given week, avoid 3 gym days in a row and avoid 3 rest days in a row. Change the order of exercises to target specific muscle groups. The muscles you want to work on most should be hit first in your workout, then finish the rest. Example schedule: Mon-Upper 1 Tue - Lower 1 Wed - Rest Thu - Upper 2 Fri -Rest Sat -Lower 2 Sun - Rest","['Novice', 'Intermediate']",['Athletics'],Full Gym,12.0,70.0,744,2025-05-26 04:28:00,2025-06-25 04:41:00 Science base lifting,"The purpose of The Science base lifting is to guide experienced lifters through a comprehensive hypertrophy and strength-focused training program that emphasizes: Systematic progression: Gradually increasing intensity, moving from moderate RPE (effort level) in week 1 to training sets taken to failure in later weeks. Balanced physique development: Targeting all major muscle groups with varied exercises and intensities across upper/lower body and push/pull splits. Efficient warm-ups and structure: Including detailed warm-up protocols and structured “early sets” and “last sets” to manage fatigue and optimize performance. Education and tracking: Encouraging users to understand RPE, proper form, and progression strategies while logging sets and reps for consistency and progress. In short, this program is designed to help intermediate and advanced lifters build muscle efficiently and safely while improving training discipline and execution.","['Beginner', 'Advanced', 'Novice', 'Intermediate']","['Athletics', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Bodybuilding']",Full Gym,18.0,90.0,1050,2025-06-17 01:12:00,2025-06-18 10:06:00 Science dictated this (jkzz!!!$$$!!) GenZ + otherz,"Novice friendly I can’t say I’m past that point, but this is what I’ve come to after going to the gym for 9 months with one or two months very consistently (finally!). I don’t claim to be an expert nor should you… Who’s really an expert anyways right? Show me a log of your 10,000 hours in your craft then alright yeah I’ll listen to you man aight. Wait that could be sexiest so it’s cool women, men, whatever, gender is a major social construct anyways and I don’t really care anyways, Magdalena bay will forever hold my soul while the dark soul belongs to peep. This program can be modified to fit each individuals needs. Right now I don’t see how more or less fit my own goal, but you do you. Alright for real: Deload if needed after week 3, using 40% (set 1) then 50% (set 2) then 60% (set 3) then back to 40% (sets 4-8) for barbell compounds. All periods (.) represent AMRAP (as many reps as possible). Extremely important you go to relative failure, this will calculate your new ORM (one rep max), which will be used when resetting for new TM (training max) each cycle. This program is heavily influenced by Jim Wendlers famous 5/3/1 program for building strength through barbell movements with my own twist. Primarily meant for myself and to be criticized by my loved ones.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,3.0,90.0,71,2025-02-03 09:17:00,2025-06-18 07:49:00 Scienced Based Upper-Lower Program (ULUL),Grow as much as possible while minimizing fatigue and taking sets to task failure.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,10.0,80.0,299,2025-06-19 06:40:00,2025-06-28 07:26:00 Scion's big guy program,"This training focuses on putting more effort in one muscle group at a time. We combine training according to synergy, meaning bench press with triceps, as they tire at the same time. We combine Back training with biceps. Squats with leg and core training.","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,4.0,50.0,63,2025-04-25 05:40:00,2025-06-18 12:00:00 Scion's full body split,"This program is for those who go to gym 3 times a week. The idea is to have a routine of two main workouts. A and B, where one includes horizontal push combined with vertical pull, and the other one horizontal pull combined with vertical push. On the third week we get to do a complimentary week, which includes exercises we leave out from basic routines. The workout should last 45 min per time.",['Novice'],"['Athletics', 'Powerlifting']",Full Gym,6.0,40.0,90,2025-04-16 06:51:00,2025-06-18 08:45:00 Sculpt By Science 5 Day Training Split,"It is easy to lose fat by using diet alone, but nearly impossible to build muscle without weight training. Weight training is paramount to building muscle and improving body composition. This program has been built in a way that the overall volume and intensity is there to drive muscle protein synthesis, build muscle, and allow your body to recover which is equally important. The program is a 5-day program split into upper body, lower body , Push A(chest,shoulders,triceps), Pull (back and biceps) and legs.","['Intermediate', 'Novice', 'Advanced', 'Beginner']",['Powerbuilding'],Full Gym,12.0,60.0,515,2024-03-07 09:28:00,2025-06-18 08:01:00 Sculptural Hypertrophy,"Build as much muscle as possible. Get fucking JACKED Sculpt your body into a sculpture. High Frequency, Low Volume, High Intensity Upper Lower program. Pretty Arms and Shoulders focused program. If you want to focus more on chest or back simply do them first in the workout. Notes: Feel free to replace any exercise you can't do or dislike for another one with the same or similar function. Always push for maximum force output with the target muscle and make sure progressive overload is happening (Adding reps or weight). Add weight when you get to the top of the rep range, adjust it if you can't add an appropriate amount of weight to be able to do 4 reps again (Go up to 8-9 reps until adding weight).","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,16.0,50.0,769,2025-02-27 04:42:00,2025-06-18 09:21:00 Sean’s cycling program,Strength training while cycling,"['Advanced', 'Intermediate']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,8.0,60.0,97,2024-02-22 06:54:00,2025-06-18 12:23:00 Second workout routine,I finished my first 12 week program and made some changes,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,50.0,336,2025-01-03 01:54:00,2025-06-18 12:14:00 Senior Manager Ganzkörper Trainingsplan,Maximale Hypertrophie um kein Lauch mehr zu sein,"['Intermediate', 'Advanced', 'Novice', 'Beginner']",['Bodybuilding'],Garage Gym,10.0,60.0,180,2024-07-11 09:01:00,2025-06-18 12:23:00 Seventy Four Percent,Just a tweaked version of RAVAGE.,['Beginner'],"['Powerlifting', 'Bodybuilding', 'Powerbuilding']",Full Gym,15.0,80.0,705,2025-01-23 03:48:00,2025-06-18 12:09:00 Shaq's redemption,Get Shaq on prime,['Intermediate'],['Powerbuilding'],Full Gym,12.0,80.0,180,2025-04-01 12:05:00,2025-06-18 08:21:00 Sheiko Intermediate - Medium Load,"This program is copied from the one available on LiftVault.com, specifically the intermediate - medium load (#37v2, #31, #32v2). Accessories have been added, but the original program has these as open to choice, so feel free to change most accessory. For more information see the link below: https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/ In summary: To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf. Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. His programs are known for their high volume and great results for those who can complete them. More of a loose working template than a strict program, many different variations of Sheiko powerlifting programs have been circulating Internet forums for years. It is recommended you determine your skill level with a lifter classification chart to pick the right program.",['Intermediate'],['Powerlifting'],Garage Gym,12.0,80.0,157,2025-01-21 11:25:00,2025-06-26 11:37:00 Sheiko Template #37,Build strength using Sheiko templates #37.,['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,4.0,120.0,67,2025-04-08 01:21:00,2025-06-18 07:50:00 Sheiko u80,"A compilation of #37, #30 and #32",['Advanced'],['Powerlifting'],Full Gym,12.0,180.0,175,2024-05-28 10:57:00,2025-06-27 05:10:00 Sherman Strength Meso,"After deload week, either start program over or test 1RM.","['Intermediate', 'Advanced']","['Powerbuilding', 'Bodyweight Fitness']",Garage Gym,8.0,60.0,141,2024-12-31 04:12:00,2025-06-18 09:26:00 She’s not with Jim tonight,"Suited towards advanced gym go-ers - program works in blocks of 4 weeks, with the 4th being a deload. Core lifts reduce reps over time, with an increased weight.","['Beginner', 'Novice']",['Bodybuilding'],Full Gym,12.0,80.0,396,2025-04-16 08:44:00,2025-06-18 10:39:00 "Shock and awe protocol Kettlebells program",4 Week Kettlebell Training Cycle For Muscular Size And Strength. double Kb only. Not for beginner with kettlebells,"['Beginner', 'Novice']",['Bodyweight Fitness'],Garage Gym,4.0,20.0,12,2025-06-05 03:57:00,2025-06-18 10:55:00 Short Kings Powerbuilding,Powerbuilding,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,60.0,300,2024-01-20 02:22:00,2025-06-18 07:50:00 Short Workouts,Sub 45 minute weightlifting workouts that can be doubled up with other workouts if needed.,"['Intermediate', 'Novice']",['Bodybuilding'],Dumbbell Only,12.0,60.0,258,2024-09-20 09:34:00,2025-06-18 11:12:00 Shortcut to Size,This program is based on the training concept called periodization. Periodization is the method of changing up your training at specified time points. The very first periodized scheme to be used with weights is called Linear Periodization (also known as Classic Periodization). That simply means that you start with light weight and high reps and as the program progresses the weights used get heavier and heavier and the reps completed per set get fewer and fewer.,['Intermediate'],"['Powerlifting', 'Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,336,2025-02-11 05:17:00,2025-06-19 11:05:00 Shoulder Rehab,"Do you have shoulder pain during Benching or other exercises? Did you tear your shoulder? Do everyday tasks hurt your shoulder or rotator cuffs? Do you want better shoulder health? If taken seriously this program should help, you may need to do it multiple times to see the best results. You should be running a general strength, calisthenics, or hypertrophy program along side this because you need the surrounding muscles of the shoulder to be strong too.","['Advanced', 'Intermediate']",['Bodybuilding'],Full Gym,3.0,30.0,27,2024-08-31 07:43:00,2025-06-22 11:02:00 Shoulder and Back Bias (low volume),"Day 1: Lats & Shoulders • Lats: 6 sets • shoulders: 8 total volume: 14 sets Day 2: Legs 12-15 sets Day 3: Chest & Back • Chest: 6 sets • Lats: 6 sets total volume: 12 sets Day 4: Shoulders & Arms • shoulders 6 sets • Biceps: 4 sets • Triceps: 4 sets total volume: 14 sets Day 5: rest Day 6: Lats & Shoulders • shoulders: 8 sets • Lats: 6 sets total volume: 14 sets Day 7: Chest & Arms • Chest: 6 sets • Biceps: 4 sets • Triceps: 4 sets total volume: 14 sets totals sets per muscle per week shoulders: 22 lats: 18 chest: 12 biceps: 8 triceps 8","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,8.0,120.0,296,2025-01-10 05:36:00,2025-06-18 08:42:00 Sigmalifting,Candito 6 week template with my own accessories.,['Advanced'],['Bodybuilding'],Full Gym,6.0,90.0,178,2025-01-31 08:21:00,2025-06-18 08:53:00 Silas' 4-Day Powerbuilding LPPL Split,"For those who have a slower recovery but have very good mind-muscle connection and know their bodies. You will get stronger and more esthetically pleasing through this program. There is a large emphasis that you actually rest on the rest days. It is recommended that each day be paired with 30 minutes of non-vigorous cardio, a 15-minute sauna session, and 15 minutes of stretching afterward.",['Intermediate'],"['Powerbuilding', 'Athletics']",Full Gym,5.0,70.0,119,2025-03-06 07:37:00,2025-06-18 09:21:00 Silas' 6 Day Powerbuilding PPL,"A lot of this program is modeled after Jeff Nipard's ultimate PPL. This program is designed for those with a quick recovery time and who are willing to take almost every set past failure. You will grow esthetically and in strength. If more rest days are desired, run the first half on week 1 and the second half on week 2.","['Novice', 'Intermediate']","['Athletics', 'Bodyweight Fitness']",Full Gym,4.0,120.0,184,2025-02-17 12:13:00,2025-06-18 11:40:00 Silat Martial Arts supplemental weightlifting program,"Hypertrophy gain and general strength to supplement a martial arts program. This program has an upper body bias as you should also be completing 3 Day of Martial arts, conditioning, and/or agility. Legs are worked, but you should never be so sore that you can't throw a kick because you lifted weights on this program. Of course, soreness will occur, but you should never feel like shit from training too hard during this program. Have fun, lift weights, and learn to fight.",['Intermediate'],"['Powerbuilding', 'Powerlifting']",Full Gym,3.0,70.0,48,2024-04-27 04:19:00,2025-06-18 12:03:00 Silly Kitty Upper Lower :3,"An upper lower program that focuses on compounds for both strength and hypertrophy purposes. You can take a deload after after 8 weeks and repeat the cycle. There are no strict rep ranges, just make sure to hit each muscle with 9-12 in a week.","['Intermediate', 'Advanced']","['Athletics', 'Powerbuilding', 'Bodyweight Fitness']",Garage Gym,8.0,60.0,176,2025-06-12 08:25:00,2025-06-18 10:06:00 "Silver Era Full Body The Secret for Muscle and Strength","Muscle and Strength gains Used Method of Progression: Double Progression Compound movements: Starting at 5 reps using a weigth that is your 10 rep max you will add 1 rep each week until you reach 10, then you will add more weigth, 2.5kg for one hand exercises and 5kg for two hand exercises and start over at 5 reps and keep doing the same Isolation movements: Starting at 8 reps using a weigth that is your 12 rep max you will add one rep each week until you reach 12, then do 12 for 2 weeks and add more weigth and start over at 8 reps The program can be used indefinitely, the program is only written until week 6, after that just do the same as before DELOAD after week 6, deload doesn t count as a training week so restart the program at week 7","['Beginner', 'Novice', 'Intermediate']",['Powerbuilding'],Full Gym,12.0,80.0,468,2024-03-07 03:50:00,2025-06-18 08:10:00 Silver Specialization,"A high volume program, full body, 4 days a week, with an emphasis on arms, shoulders, and back.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting']",Full Gym,12.0,100.0,325,2023-12-30 05:27:00,2025-06-18 08:20:00 Simple 4 Day Program,"This program is made for people who like to keep it simple in the gym Split: Chest, shoulders, biceps & triceps Legs & back Each muscle group technically has 9 sets per week so as long as you push yourself this is going to be plenty Can add abs/calves at the end of the workout (leg raises, cable crunch, standing calf raise) Compound exercises are 8-9 RPE Isolations 9-10 RPE Chin ups should be done weighted after you can do more than 12 reps bodyweight Incline barbell bench press should be done with a close grip (hands shoulder width apart) to put more emphasis on the triceps while still targeting the chest Workouts should take around an hour or even less if you preform supersets (eg. skullcrushers and ez bar curls) This program can and should be done for more than 12 weeks","['Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,60.0,192,2024-03-30 01:00:00,2025-06-18 11:45:00 Simple Gainz 6 Week Bench Press Progression,"A structured 6 week plan focusing on strength, technique and explosive power. Train bench press variations twice a week, with a third session dedicated to accessory work.","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,6.0,60.0,102,2025-03-30 08:04:00,2025-06-18 08:36:00 Simple PPLUL,The purpose is to give lifters a staple program that requires effort but what you give you get. Lifters will not have to worry about over complicating their training with unusual movements. They will also not have to worry about feeling unsatisfied after a workout because of too little volume or too much isolation.,['Advanced'],['Bodybuilding'],Full Gym,12.0,140.0,312,2024-09-09 04:13:00,2025-06-18 09:15:00 Simple Push Pull Legs,Bigger Stronger faster,['Beginner'],['Athletics'],Full Gym,6.0,60.0,168,2024-10-28 01:42:00,2025-06-18 08:35:00 Simple Strength by Diego,"The purpose of this routine is to develop broad and versatile strength using low-risk/high-reward compound lifts. Increase reps by around 10%-20% before increasing weight. For smaller muscle groups 5lbs and larger muscle groups 10lbs. For example move up from 50lbs to 55lbs dumbbells once you can do 4x12 instead of 4x10.",['Beginner'],['Bodybuilding'],Full Gym,4.0,50.0,48,2025-05-26 06:36:00,2025-06-18 10:40:00 Simple Throwers/Boxers off-season program,Build base during off season,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Garage Gym,4.0,60.0,96,2025-04-19 08:36:00,2025-06-18 11:50:00 Simple Yet Effective,"This is for novice to intermediate gym goers aiming for a consistent program for the gym. Hope this helps a lot of you guys! Enjoy and stay strong! 💪🏻",['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,18.0,60.0,829,2025-05-21 05:24:00,2025-06-23 08:56:00 Simple hypertrophy with basic strength progression,To help beginners that don’t know a lot of the exercises in the gym,['Novice'],"['Bodybuilding', 'Powerbuilding']",Full Gym,8.0,40.0,199,2024-09-02 10:12:00,2025-06-18 08:57:00 "Simple&Clean All Kingdom, No Hearts 1.1",These are compound lifts that interest me combined w basic cable workouts that can be subbed w barbell versions. These are focused on building a foundation while having fun. Lacking body parts being hit are chest and legs. Stress and tweaking for later. Work for 3 months then see where you body is at and then tweak the workouts to target weaknesses.,"['Novice', 'Intermediate']",['Bodybuilding'],At Home,12.0,60.0,312,2024-12-05 06:33:00,2025-06-18 09:34:00 Simply Savage v0.3,"This program is my first and I wanted to share it. Thanks for taking the time to look it over. Program goals (in order of consideration): 1) Easy to follow with simple progression and exercises. 2) A focus on longevity with no compromising exercises and functionality choices. 3) To increase muscle mass. 4) Modularity to allow for more work or improve our body. 5) To increase strength and explosiveness. This program can be done by a novice up to a more advanced lifter. I do not recommend this program for beginners. It is recommended you have some lifting experience. It is also recommended you do NOT do this during a cut or losing weight. How does this program operate? Scheduling - 5 lifting days, 2 rest days. 3 “power” days, 2 “hypertrophy” days. After 3 power days, we rest, after 2 hypertrophy days, we rest. The split follows a Pull-Push-Legs Upper/Lower routine. Example routine would look something like this: Sunday: Off Monday: Pull Power Tuesday: Push Power Wednesday: Legs Power Thursday: Off Friday: Upper Hypertrophy Saturday: Lower Hypertrophy Power and hypertrophy days just denotes the rep ranges and intensity we will do. For rest days, we should stay active but no lifting or high intensity exercise. Progression - Each week is a different goal. Week 1 we set our baseline to measure progression, week 2 we increase our sets, week 3 we increase reps, week 4 we max out, week 5 we deload. Please try and follow the guidelines in the workout. It is not perfect but if followed, you should see progression in both muscle and strength. Main lifts in the program are the ones we are trying to progress in. Secondary lifts are just accessory work. For our main lifts there will be a “top set” where we will work harder than the others. RPE is the same as RIR (reps in reserve) for this program. So an RPE 8 means you leave 2 reps in reserve as far as fatigue goes. Sets without an RPE indication are considered warmup sets. Modularity - You will notice each day has some additional work that can be done. The purpose of this is to allow the freedom to make days harder should you be up for it. There is also the option to do functional work to improve our body. It is all completely optional, however functional work is recommended. Extra Stuff: Inspiration - I draw a majority of my training philosophies from John Meadows. He was the first online persona I followed and got me hooked. Other guys I learned from are Jeff Nippard, Joe DeFranco, and my old trainer John Furia. Other than that just playing sports and being the gym the past 10 years. Warmup Routines - Upper body - Joe DeFranco Simple Six Lower body - Joe DeFranco Limber Eleven Updates: v0.1 —> v0.2 - Changed Meadow Row for One Arm Row - Changed Seated Dip for Cable Crossover - Changed Cable Row for Horizontal Row - Changed Horizontal Row for Cable Row - Swapped Lat Pulldown and Meadow Row ... v0.2 —> v0.3 - Lot of changes Version v0.3 6/1/25","['Novice', 'Beginner', 'Intermediate']","['Athletics', 'Powerbuilding']",Full Gym,5.0,60.0,202,2025-06-01 09:52:00,2025-06-18 09:13:00 Single dad boss rush,A simple program with little leg-training ypu can dish in on a timebudget,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,50.0,216,2025-01-07 05:42:00,2025-06-18 11:46:00 Singles & Backdowns - Phase 1,"Build strength through heavy singles with wave-progressed RPE + backdown and variations of the main lifts for volume, skill practice, and weak points.","['Novice', 'Intermediate']",['Athletics'],Full Gym,8.0,70.0,144,2024-10-10 04:26:00,2025-06-18 11:51:00 Size & Strength For The Average Busy Trainee,"This program is designed por busy people who can only train up to a couple days a week, or lazy people who want to gain muscle and get stronger. Note: you can also perform more days, in blocks 1&2, just make sure they don't stress your joints and that all the extra work being done is just hyperthrophy, at the intensity of each week. Exercise selection may vary during the weeks, you can switch the accesory work, as long as they target the same muscles. However I don't recommend changing them very often. The program can be divided into three different training blocks: BLOCK 1: acummulation phase, we will focus on hyperthrophy at the beggining, so that the muscle gains come when we are training for strength (more muscle lifts more weight). We still practice the big three, but we don't aim for increasing load just yet. During this block intesity remains moderate, generally RPE 7, so don't take sets to failure. Total volume is increased from week to week, adding a set to most exercises. BLOCK 2: intensification phase: volume is maintained while increasing intensity. Rep reanges lower and sets are mainteined. Add 2,5 kg or 5 lb to your SBD during this block. Again try to stay fixed to the RPE given. BLOCK 3: realisation phase: intensity keeps increasing, this time at the expense of volume, reps and sets decrease week to week. With this in mind, every week add 5 kg or 10 lb to your main lifts, the last week you can (should, I mean, is the main purpose of the program :D). Please, don't be stupid, if you feel extremely tired from session to session or feel any articular discomfort take a deload or a week off. I haven't included deloads because I assuming begginers and intermidiates don't lift 200kgs. Also, perform the exercises with good technique and respect the RPEs if you don't know what RPE means how dificult was the set in a scale from 1 to 10. RPE 7: 3 Reps In Reserve (RIR) RPE 7.5: 2 RIR, could have increased a bit the load RPE 8: 2 RIR ... Hope you enjoy the program, I am really interesed in what were your 1rms and your 1rms when finishing the program.","['Intermediate', 'Novice']",['Muscle & Sculpting'],Full Gym,12.0,70.0,131,2024-02-28 05:42:00,2025-06-18 09:01:00 Size N Strength,Power building RAAAAAAH,['Intermediate'],['Athletics'],Garage Gym,6.0,80.0,90,2024-02-02 10:04:00,2025-06-18 10:08:00 Size and Strength,"Minimum time, maximum gains bro split -increase weight each week (and isolation exercises) -compound movements (Squat, Bench, Press and Deadlift) increase at 2.5kg per week. (Start conservatively) -don’t skip a day -week 6 de-load and run again. That’s it","['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Powerlifting', 'Muscle & Sculpting']",Full Gym,5.0,40.0,135,2024-07-03 12:42:00,2025-06-18 12:20:00 Skanda Strength Protocol,"The Skanda Strength Protocol is designed for novices to intermediate lifters who are short on time but still want to achieve a powerful, warrior-like physique. This program is optimized to deliver maximum results in just 3 days a week, efficiently targeting strength development and muscle growth. By combining the essentials of strength training with hypertrophy-focused exercises, the Skanda Strength Protocol helps you build a God-like physique while conquering your fitness goals with precision and intensity. Whether you're aiming to increase muscle mass, boost strength, or develop a balanced physique, this program provides a time-efficient path to transformation.",['Novice'],['Bodybuilding'],Full Gym,4.0,70.0,92,2025-02-07 09:28:00,2025-06-18 11:37:00 Skin & Bones,Full body focused programme - run alongside running prep with a focus on retaining strength and muscle gains.,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding']",Full Gym,6.0,80.0,78,2025-05-23 04:44:00,2025-06-18 10:54:00 Sklar V75 4 Week,get fit,['Intermediate'],['Muscle & Sculpting'],Garage Gym,4.0,90.0,175,2025-06-21 07:23:00,2025-06-25 04:40:00 Slow and Steady,Gradual increase in weights. Focus on slow and steady motion of the weight during reps.,['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Powerlifting']",Garage Gym,12.0,50.0,384,2024-07-23 07:34:00,2025-06-18 10:02:00 Slow recovery,"This program is aimed at individuals with slow muscle development, weak muscle recovery, who are natural (non-hormonal users), and have a lot of free time during the day.",['Advanced'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,248,2024-02-22 10:07:00,2025-06-18 08:02:00 Smash & Pump 4-Day UL,"Smash & Pump 4-Day Upper/Lower is one part Conjugate and one part HIT. This will be a good option for most people, providing a relatively equal focus on strength and hypertrophy. Unlike most of what you'll find on Boostcamp, Smash & Pump is NOT a program. Rather, it's a template that allows you to select all of your own exercises. You'll find that all of the exercises listed initially are Placeholders, to be replaced by you. There's a relatively detailed document that provides background information on the template, and gives general guidance on what exercises are and are not appropriate for each slot. Given the nature of this template, a sound understanding of the basics of programming, and experience performing many different types of exercises will definitely be helpful. This is likely not a good starting point for someone that's newer to lifting. Documentation URL: https://docs.google.com/document/d/1KWaltu3HryCVba0O6lHoZ9sfEeJ_HR563BKC8IFsWoY/edit?usp=sharing","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting']",Garage Gym,12.0,70.0,324,2024-08-03 06:01:00,2025-06-18 08:57:00 Smolov Jr,Increase Bench Strength,"['Beginner', 'Novice', 'Intermediate']",['Powerlifting'],Garage Gym,3.0,60.0,12,2024-04-29 08:25:00,2025-06-18 08:49:00 Smolov Jr Bench Press Program,Increase your bench press by 10-20kg depending on your experience as a lifter. Do not run this program more than once or twice a year to avoid injury.,"['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",At Home,4.0,60.0,13,2025-04-08 02:40:00,2025-06-22 04:12:00 Smolov Jr deadlift program,Big deadlift,['Intermediate'],['Muscle & Sculpting'],Full Gym,3.0,60.0,60,2025-05-22 11:26:00,2025-06-18 11:28:00 Smolov Jr. squat program,"This is an intermediate-advanced program for any lifter looking to improve their back squat in a short amount of time. The program looks simple but it isn’t easy in the slightest. There will be 4 squatting sessions per week and each week will require you to add 5-10 lbs on the bar. It will be brutal so some guidelines for the program 1. Make sure to eat at maintenance or above. 2.Prioritize recovery and mobility work to reduce soreness. 3. DO NOT DO ANY HEAVY LOWER BODY WORK BESIDES THE SQUAT. 4.Your body can only handle so much fatigue, be smart with how structure your lower body accessories, keep upper body training at maintenance. 5.If you fail a set or if the reps are extremely difficult to complete, keep the weight the same for next week. 6.use a belt or go beltless for the working sets. 7. Rest accordingly in between sets 8.highly recommended to do some LISS cardio on rest days to reduce soreness and help with recovery. Good Luck!",['Intermediate'],['Powerbuilding'],Garage Gym,4.0,60.0,13,2025-06-23 02:44:00,2025-06-25 09:20:00 Smolov Rework,"The infamous Smolov program has 2 primary downsides. 1. It's hyperfocused on a single lift, your cannot effectively build your, bench, squat and deadlift on it. 2. It's completely unsustainable, within 4-8 weeks overuse injuries are bound too happen because of the sheer amount of volume in a training week. So what happens when you make some adjustments for both, spread out the volume over multiple weeks and still include some useful assistance movements. This is the goal of Practical Smolov, but in all honesty this is an experiment and should be undertaken with caution. Now this is not something you would jump into directly following an peak to a 1rm, this would be after a lighter volumizing phase to prep for this more Hypertrophy focused protocol. But if you feel up to it, I invite you to join in with me in this exploration of one of the most legendary protocols in Powerlifting.",['Intermediate'],"['Athletics', 'Powerbuilding']",Garage Gym,12.0,110.0,272,2024-01-21 01:24:00,2025-06-21 10:40:00 Smolov Snr,5 days a week program that primarily focuses on bench and deadlift while maintaining or slightly improving squat strength (also good for hypertrophy),['Intermediate'],['Bodybuilding'],Full Gym,3.0,90.0,75,2025-05-05 06:35:00,2025-06-18 10:34:00 Smolov jr,"Extreme intensity for fast strength gains Specifically.for.bench or squat it's an old Soviet program I'm just adding it here","['Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,3.0,120.0,24,2024-01-06 01:59:00,2025-06-30 07:29:00 Soccer Fitness/Strength/Conditioning Training,Improving soccer fitness,['Intermediate'],"['Athletics', 'Muscle & Sculpting']",Full Gym,8.0,60.0,256,2024-07-25 12:09:00,2025-06-26 09:00:00 Soldier Boy,Its mainly to built muscle,['Advanced'],"['Muscle & Sculpting', 'Athletics']",Garage Gym,4.0,20.0,48,2024-08-09 10:14:00,2025-06-18 12:24:00 Solo Leveling: ULPPL Power/Hypertrophy,"2 days stress low sets high intensity, 3 days high reps for Hypertrophy. Different exercises on different days to keep it fresh.",['Beginner'],['Athletics'],Full Gym,12.0,70.0,360,2025-06-20 07:45:00,2025-06-25 04:42:00 Sololeveling,"This program is the culmination of years of my personal experience in working out, as well as insights gathered from fitness influencers and knowledgeable individuals in the fitness community. It’s not just a workout plan but a reflection of what has worked for me personally. Some exercises in this program are my favorites because they have delivered great results or simply felt good to perform. The foundation of this program is a basic double progression method. In simple terms, you’ll work within a set and rep range, and once you hit the top of that range for all sets, you’ll increase the weight. For instance, if you have 3 sets of 5-8 reps (3x5-8), you’ll gradually add reps each week until you reach 3x8 with the current weight. After that, you’ll increase the weight and start over at the lower end of the range. It’s straightforward—so don’t overthink it! For optimal recovery, rest between sets should be 90 to 150 seconds, with 2 minutes being ideal if you’re unsure. Methods explained: Cluster sets - small sets inside a regular set. These small sets are known as sub-sets. Short rests are added between every sub-set. This allows your muscles to recover, and you can train with heavier weights with less fatigue. For example 5 minutes of exercise with 10-15 seconds break between 5 reps Super set - doing two exercises in a succession without rest (preferably these 2 exercises should work different muscle / be complementary groups so you can train one while resting the other one) Squat Method Use Periodization (5-Week Blocks) Structure: Week 1: Start light (e.g., 140 kg for top set of 3). Weeks 2-5: Add 5-10 kg weekly (e.g., 145, 150, 155, 160 kg). Peak: Week 5 is your strongest. If performance drops in weeks 6-7, your peak is week 5. Next Block: Start slightly heavier than the previous block (e.g., 145 kg in block 2). Repeat 5-week cycles, aiming to end heavier each block.","['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,385,2025-01-14 08:45:00,2025-06-18 08:17:00 Some a lil diff,"To get back into the gym, etc","['Advanced', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,60.0,444,2024-05-29 03:53:00,2025-06-18 10:35:00 Sooner Strength,To make you Oklahoma strong. A blend of power and hypertrophy.,"['Novice', 'Beginner']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,70.0,312,2024-03-28 05:05:00,2025-06-18 11:51:00 Soulsborne,"Full body workouts with a good amount of volume, touching on some lower rep work on compound lifts however not training for 1 rep max strength. Supersets thrown in for added volume and cardio benefits, as well as engaging in cardio on at least some days off (can be as simple as walking outside/on a treadmill or whichever method you prefer). IMPORTANT note: This is to be done 1 day on, 1 day off. With 5 training days that means the weeks are 10 days long. So 1 ""week"" on the program on the app, is almost closer to two weeks time. Not crazy important, just make sure you take a rest day in between sessions. Add sets if you'd like, however give each day a try and see how you recover before making those changes. Cheers!",['Advanced'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Athletics']",Full Gym,9.0,70.0,504,2025-04-14 10:18:00,2025-06-18 08:39:00 Sparta 2,Ebbu's program for the next level after the first.,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,384,2024-10-29 08:02:00,2025-06-18 08:48:00 Spartan Plan at Home,"Its meant to help gain, lose, or maintain weight. Its simple, but challenging. Once you can do 12 reps of 3 sets then you need to add weight. 3 days a week. Take a break in between each day then weekends off. Can add cardio 2 times a week if you want, recommended if trying to lose weight as well. But diet is key for anything. The thumbnail is a photo from google.",['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness']",At Home,12.0,60.0,576,2025-04-29 03:52:00,2025-06-18 10:04:00 Spartan V 1.0,"A new class of Spartans is about to begin. This multi phase program will build you into a futuristic elite warrior ready for your own suit of power armor. Phase 1 A hypertrophy program to pack on pounds of muscle. Phase 2 A strength program to make sure you are Spartan strong. Phase 3 A performance program to enhance speed, endurance, athletic and combat performance. (This program won't give you the body of a 7' genetically engendered, bionically enhanced super soldier with unbreakable bones but it will hopefully make you bigger, stronger and more prepared for life's every day battles. )","['Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,5.0,50.0,138,2024-02-15 07:29:00,2025-06-18 10:58:00 Sparta’s Aphrodite,"This program will build your confidence like no other with a barbel. If followed while eating right, you’ll work muscle, strength, health, and self-respect into existence. This program is meant to be repeated for months on end with deloading and overloading built right in. It’s simple, grueling, and effective. Start with a light max and work your way up. At the end of the three weeks, add 15-25lbs to your lower body lift maxes and 5-15lbs to upper body lift maxes. More weight to your maxes are earned with consistency, resting, and eating.",['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,3.0,40.0,36,2024-09-23 03:53:00,2025-06-18 07:52:00 Speedrun To Intermediate,"Contrary to the name, this program isn’t the fastest route possible to becoming an intermediate lifter, it’s about building a solid foundation and creating good habits with a range of basic exercises with clear linear progression. This program is focused on building size in all areas as well as general strength with a focus on the main 4 exercises: squat, bench, deadlift, overhead press. The first 4 week phase has a slight emphasis on hypertrophy through the use of higher rep ranges and more isolation exercises. The second 4 week phase has more emphasis on strength through the use of lower rep ranges with a higher intensity and more compound movements. The final week gives you the opportunity to set a 1-3RM on the 4 main exercises. This program is designed to be re-run after completion for as long as possible until progression stops from which you can graduate onto a more complex and periodized program, or use your knowledge acquired to create your own progression. This program is suitable for beginners, novices and early intermediates and is designed for consistent, simple progression with enough variation to minimize overuse and early plateaus. To progress on the assistance and isolation exercises, simply follow a basic double progression where you would use a weight to hit the prescribed rep range and once you hit the top of the rep range, increase the weight and work back up.","['Novice', 'Beginner', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,60.0,200,2024-04-26 02:04:00,2025-06-18 12:24:00 Spiderman 2099 maxing (1),credit demers personal trainer,['Advanced'],"['Muscle & Sculpting', 'Powerlifting', 'Bodybuilding', 'Bodyweight Fitness', 'Athletics']",Garage Gym,16.0,80.0,272,2024-11-27 06:50:00,2025-06-18 08:40:00 Spring Guide,Jump into spring/summer,['Beginner'],"['Bodybuilding', 'Bodyweight Fitness']",Full Gym,8.0,50.0,142,2025-06-13 06:25:00,2025-06-18 07:50:00 Sprung 25,⚽️⚽️⚽️,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,90.0,282,2025-04-06 10:23:00,2025-06-18 08:39:00 Squat Only,Squats,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Powerlifting', 'Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Garage Gym,6.0,90.0,6,2024-05-19 12:29:00,2025-06-18 10:26:00 Squat Press Shrugs,Basic Linear Progression Program,['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Powerlifting']",Full Gym,12.0,40.0,108,2024-07-01 03:41:00,2025-06-18 11:17:00 Squat every day,Build overall squat capability and musculature,"['Intermediate', 'Advanced', 'Novice']","['Powerlifting', 'Powerbuilding']",Garage Gym,5.0,30.0,35,2024-09-25 12:44:00,2025-06-18 07:55:00 Squats & Science 8-Week Intermediate Strength Block,"This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations).",['Advanced'],['Bodybuilding'],Full Gym,8.0,90.0,162,2024-03-16 07:08:00,2025-06-18 10:23:00 Squats & Science Beginner Volume Program,"This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. This program has the beginner lifter training 6 days per week. Squats and bench press are both trained 3 times per week, while deadlift is trained 2 times per week. It should be run prior to a strength or peaking block to help accumulate volume before tapering the volume and increasing intensity.","['Novice', 'Advanced', 'Intermediate']","['Powerlifting', 'Olympic Weightlifting', 'Powerbuilding', 'Athletics']",Full Gym,6.0,120.0,142,2024-03-16 06:29:00,2025-06-18 07:47:00 Squats program,Progressing Squats and improving weak points,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,90.0,82,2025-01-30 10:48:00,2025-06-18 10:12:00 Sraka dla polaka V3,łotego to juz kolejna iteracja mojego guwno planu,['Novice'],['Bodybuilding'],Full Gym,8.0,70.0,160,2025-03-09 07:25:00,2025-06-18 08:50:00 Stacey’s Program,Level 1,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,60.0,348,2025-02-13 12:36:00,2025-06-18 08:44:00 Stank Tanks Training: Vol. 1 - Unleash The Stank,"""You gotta eat big to get big. "" This program is designed for those that want to eat heavy & lift heavy. You're gonna get a good daily spanking with max effort lifts, and accessory work in the 8-12 rep range, leaving only 1-2 reps left in the tank each set. If you feel like you have more than 1-2 left on EACH SET, then pick up bigger weights! Max weights, minimal rest. Should be done within an hour, and your CNS should be blitzed! If not...#Rule3.",['Beginner'],"['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,4.0,60.0,108,2024-06-30 06:10:00,2025-06-18 08:47:00 Stan’s PPL :),Get stronger through shorter consistent workouts. Can be done as a beginner.,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,40.0,408,2024-08-04 04:10:00,2025-06-28 03:21:00 Starter Powerlifting Minimalist Program,"Build up your squat, bench, and deadlift strength with this 3 day full body beginner to novice powerlifting program. Workout Weekly Schedule: Day 1 Squat/Bench Day 2 Rest Day 3 Deadlift/OHP Day 4 Rest Day 5 Squat/Bench Day 6 Rest Day 7 Rest Consistency: Stay consistent, try not to skip workouts. How to Progress: On the Main lifts add 5-10lbs every week, and on the accessory movement either add reps or weight through the weeks. For Example: On a 5x5 Week 1 Bench press 5x5 135lb Week 2 Bench press 5x5 140lb Week 3 Bench press 5x5 145lb Week 4 Bench press 5x5 150lb Week 5 Bench press 5x5 155lb Rest: Rest between 3-5 minutes on the main lifts, and 2-4 on the extra lifts. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Athletics'],Garage Gym,12.0,60.0,148,2024-01-06 06:17:00,2025-06-22 06:08:00 Starting Strength,Introduction to barbell training and strength gain.,"['Novice', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,90.0,108,2024-10-31 02:58:00,2025-06-18 08:34:00 Starting Strength (Adapted),"Starting Strength program adapted over a 6 day cycle to include hypertrophy training. Take rest days after workouts 3 and 6.",['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,548,2024-05-18 12:25:00,2025-06-18 09:23:00 Starting Strength Advanced Novice OLAD,Time crunch and fatigue management to get in and out of the gym quickly everyday. Combine with conditioning daily. Curated from grant broggi’s Strength Co videos. Alternated overhead press due to injury.,['Intermediate'],['Bodybuilding'],Garage Gym,12.0,40.0,120,2024-06-08 05:19:00,2025-06-18 11:54:00 Starting Strength Phase 1,Build Strength,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,3.0,40.0,27,2025-04-15 01:42:00,2025-06-18 08:21:00 Startup Upper/Lower,Begginer Programme for Moderate Gym,['Novice'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,70.0,256,2025-02-28 10:37:00,2025-06-18 09:59:00 Status Marz’s Beast Mode Workout | Base,"This is a more basic model of my more higher intensity and strength focused workout. This workout should provide hypertrophy muscle, maturity, and muscle development and strength and conditioning. At the end of this program, you should see a more well balanced, physique better muscle maturity in an increase in overall strength.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,110.0,336,2025-03-18 11:34:00,2025-06-18 09:36:00 Stay jacked on a cut,To retain muscle and strength during a cut. Specifically for an mma fight. Could be used to gain strength/size for beginners,['Intermediate'],['Powerlifting'],Garage Gym,8.0,60.0,184,2024-02-18 03:47:00,2025-06-18 11:12:00 Stef’s Full-Body Supersets (home gym),Designed for a home/hotel gym that only has dumbbells and cable machine. Each day is a full body workout with 4 supersets. There is also a basic 5 minute warm up and 5 minute cooldown.,['Intermediate'],['Athletics'],Garage Gym,12.0,60.0,216,2025-01-05 07:14:00,2025-06-28 12:03:00 Steve's training workout,Be stronger than Steve,"['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,120.0,152,2025-01-14 01:37:00,2025-06-18 10:08:00 Sticky note workout (looklikeyoulift),Build power and mass,"['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,12.0,60.0,144,2024-01-27 01:47:00,2025-06-18 10:21:00 Still Mango Winter Arc,"Yo, welcome to the Still Mango Winter Arc, the ultimate sigma-level winter vibe check for your gains. This plan? Pure mango-flavored chaos, designed to keep you in a constant skibidi flow. You’re out here confusing your muscles on purpose, cuz real rizzlers know progress is all about the switch-up. Every week’s a new flavor of grindset, keeping it icy and unpredictable, just like mango still water. Perfect for those main-character energy gym sessions where you’re like, “Winter? Never heard of her.”",['Novice'],['Muscle & Sculpting'],Full Gym,16.0,60.0,224,2024-11-05 10:18:00,2025-06-18 11:38:00 Stone & Sisyphus,"Cursed to work ceaselessly, Sisyphus would either adapt or die as he toiled as a punishment of Zeus. It’s a good thing the king of the gods knew how to program for strength and aesthetics. Progression: up the 1rm at the end of each cycle by 1-3% depending on nutrition, goals, and recovery. Deload: if you feel the need to deload, run the first week of the program at 10-15% less 1rm for all sets of the first lift. Extra: perform amrap for the final set of each accessory movement.",['Intermediate'],"['Athletics', 'Muscle & Sculpting']",Full Gym,3.0,50.0,54,2024-11-02 07:50:00,2025-06-18 09:14:00 Strange strength,Strong,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Garage Gym,16.0,50.0,432,2025-04-29 07:06:00,2025-06-18 12:15:00 Strc Drip #4 - Rathan,"To promote the use of the new recreation center in Allen, Texas.","['Beginner', 'Advanced', 'Novice', 'Intermediate']",['Powerlifting'],Full Gym,4.0,60.0,112,2024-01-22 01:20:00,2025-06-18 07:49:00 Street lifting + Frontlever and HSPU,Increase 1rm in basic exercises + focus on front lever and HSPU,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,60.0,240,2025-02-16 12:04:00,2025-06-18 08:22:00 Streetlifting (inspired by King of weighted),"Develop 1rm strength in weighted pull up, dip, muscle up and squat.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,90.0,228,2024-06-01 07:51:00,2025-06-18 07:45:00 Streetlifting 2.0 (inspired by King of weighted),"Develop 1rm strength in weighted pull up (chin up), dip, muscle up and squat. RPE based, DUP/linear progression, 3 blocks (4 weeks per block). Calculate RIR/RPE: https://www.kingofweighted.com/calculator","['Beginner', 'Novice']",['Bodybuilding'],Full Gym,12.0,110.0,240,2024-06-02 10:44:00,2025-06-18 08:01:00 Streetlifting Monster (Novice-Beginner Level),Build strength and size with weighted bodyweight movements,"['Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding']",Garage Gym,12.0,60.0,276,2024-02-24 10:59:00,2025-06-21 06:27:00 Streetlifting Zlat style,"In this program we are doing 3-4 sets and 5-8 reps in dips, pull up or if you choose chin ups then chin ups and squat. The weight progression: You add weight every workout based on the number of reps in your last set: 8 reps => +5kg/10lbs 7 reps => +2.5kg/5lbs 6 reps => +1.25kg/ 5 reps => +0.5kg/1lbs (This is from ”Weighted Calisthenics Routine For Beginners (Simple and Brutally Effective)”, Youtube video by Mathew Zlat.) I recommend to keep ATLEAST 2 days between dip/pull days or more if needed and keep in mind that you don’t have to fit all the workouts in one week you can for example do this cycle in 8 or 9 days. Remove accesoriess exercises if you don’t recover.",['Intermediate'],['Bodybuilding'],Garage Gym,16.0,30.0,256,2025-02-23 09:24:00,2025-06-21 09:14:00 Streetlifting: Squat Specialist,"This 4-week squat specialization program is designed for intermediate to advanced athletes in streetlifting aiming to improve their squat strength and overall leg development. The program focuses on high-intensity, low-rep strength work combined with hypertrophy-focused accessory exercises to enhance both raw power and muscular endurance. Each week is progressively structured to push your limits while maintaining proper recovery. The program culminates in a deload week to promote recovery and peak performance, allowing for a 1RM test at the end.","['Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,5.0,90.0,85,2025-01-31 10:18:00,2025-06-25 07:03:00 Strength,Strength,['Intermediate'],"['Powerlifting', 'Powerbuilding']",Full Gym,12.0,90.0,455,2024-11-09 10:34:00,2025-06-18 10:47:00 Strength - 6 week candito v2 in 10,Strength,"['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,11.0,70.0,253,2025-05-30 03:28:00,2025-06-23 05:41:00 Strength Program,Be awesome and strong,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Athletics', 'Powerbuilding']",Full Gym,10.0,60.0,255,2024-09-02 01:12:00,2025-06-18 09:19:00 Strength Sprinkled with Size,Maintain and build strength gradually with the added emphasis of building size. The main focus is to progressively overload while maintaining good form and power throughout each lift.,['Beginner'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,70.0,312,2024-02-13 09:20:00,2025-06-18 11:52:00 Strength Squad Beginner Powerlifting Program,"This is an 8-week training approach designed for beginner lifters to peak effectively into an actual competitions (or a mock meet) with high performance or you can do a deload and repeat the program. The first 4 weeks are planned with higher overall work and lower overall loads, where the next 4 weeks in Phase 2 are meant to be heavier with much, introducing competition singles and taking adaptation to do a peak and test 1RM. You have the options to choose whether you want to test your 1RM or deload and run the program again. This program is made by Emil Krastev, IPF powerlifter and coach, founder of Strength Squad. I have only modified it to add 4th day, focusing on deadlift accessories to build up strength in the upper/lower back, glutes and legs. Feel free to modify the 4th day to make up for whatever weaknesses you might have - for example, you can add overhead pressing and more shoulder/bench press movements, entirely up to you! Have in mind that this is a generalized approach, meaning that it's not targeting any individual athlete strengths or weaknesses or problem-solving strategies. Check out Emil @ his socials: https://linktr.ee/ekrustew","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,100.0,200,2024-12-17 08:14:00,2025-06-18 11:51:00 Strength Training 4X,Strength training 4x a week to get stronk.,['Novice'],"['Athletics', 'Powerbuilding']",Garage Gym,6.0,20.0,168,2025-06-15 01:37:00,2025-06-18 08:02:00 Strength Training for Lunch Breaks,"Program is aimed at gaining strength that is pretty well rounded: my personal goals are to maintain and possibly increase working weights used on bench, work towards doing unassisted pull-ups, and work on leg/glute strength. For the weekdays, compound movements are prioritized with warm-ups included to properly account for time. Weekends are dedicated to accessories. There is one day off in the middle of the week to allow for rest time, but the weekends are also kind of basically rest. If the program works for you, you can repeat every month and adjust working weights used","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,5.0,40.0,120,2024-08-04 09:51:00,2025-06-18 12:06:00 Strength Training for Swimmers,Lifting for swimmers,"['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,31,2025-05-06 03:33:00,2025-06-18 11:01:00 Strength and Lean muscle building ideal for Teens,"To gain lean muscle mass and work towards achieving your dream physique while having fun too by hitting new PR’s almost every week, noticing yourself get stronger each time and building the discipline you need for the rest of your life.",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,90.0,480,2025-01-03 01:04:00,2025-06-18 09:38:00 Strength and aesthetic,To build strength and aesthetic physique at same time,['Novice'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,80.0,528,2024-08-04 04:45:00,2025-06-18 10:53:00 Strength and aesthetics by Bonje,"Uses the 5/3/1 program to progress big three lifts. One set of each of the three is performed per week to maintain progression without solely focusing on them. The rest of the volume can be made up of exercises which also progress the aesthetic aspect of lifting. You will notice that legs are integrated into upper body days. This is to ensure sufficient volume with limited training days. This is particularly useful for students who don't have that much time to train but still want to get big. With regards to recovery I haven't layed out the training days in any particular order. Use your best judgement and find what spacing and organisation of them works for you and your schedule. If you have any further questions you can reach me on my discord server here: https://discord.com/invite/XxCWzYaW","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,60.0,92,2024-04-06 10:31:00,2025-06-18 12:06:00 Strength and endurance,"To build strength and cardio to go along with the strength. We want to be healthy and strong. I've used variations of this program to get my own lifts from: Deadlift - 135kg to 180kg Squat - 110kg to 140kg Bench press - 110kg to 130kg",['Intermediate'],"['Athletics', 'Bodybuilding']",Garage Gym,5.0,80.0,88,2024-11-28 10:03:00,2025-06-18 10:52:00 Strength and hypertrophy,In phase 2 and 3 of the opt model,['Intermediate'],"['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,12.0,60.0,780,2024-05-06 03:35:00,2025-06-18 10:23:00 Strength and hypertrophy basic powerbuilding,This program aims to provide the basics of powerbuilding for beginner and intermediate powerlifters in the offseason,"['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,15.0,70.0,269,2025-06-02 08:08:00,2025-06-18 07:49:00 Strength and scise fun for me,"This is a novice friendly program, focused on building overall and relative strength while also focussing on hypertrophy.","['Novice', 'Beginner', 'Intermediate']",['Muscle & Sculpting'],Full Gym,5.0,80.0,95,2025-01-10 11:55:00,2025-06-18 11:31:00 Strength and stamina,Strength stamina,"['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,4.0,50.0,141,2025-03-27 03:34:00,2025-06-18 10:14:00 Strength/Hypertrophy - Big 4,Gain muscle and strength,['Intermediate'],"['Bodybuilding', 'Powerlifting']",Garage Gym,12.0,60.0,372,2025-02-18 03:23:00,2025-06-18 08:49:00 Strengthen your core,"Keeping the core muscles strong to help stabilize your body, support your spine, and enhance your overall fitness.",['Intermediate'],['Athletics'],Dumbbell Only,8.0,30.0,78,2024-04-26 01:30:00,2025-06-22 07:36:00 Strengths and mobility,Lean programme,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,4.0,50.0,120,2025-03-04 09:50:00,2025-06-18 08:17:00 Strong AF 1 - 4 Day Split,"Compound movements, barbell, dumbbell, and bodyweight progressions with progressive overload strategy focus. Good for building your base/form on foundational barbell strengthening. Good challenges if you’re not quite to full bodyweight loading for pullups or tricep dips. Have fun getting stronger! Equipment other than barbell/dumbbell includes anchor for nordic curls, singe cables, assist band","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,7.0,40.0,126,2025-03-17 12:10:00,2025-06-21 04:22:00 Strong AF Powerbuilding 8/5/2,Powerbuilding,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,408,2024-02-22 04:19:00,2025-06-26 07:38:00 Strong Curves: Gluteal Goddess,Bret Contreras’s famous glute building program,['Beginner'],"['Athletics', 'Muscle & Sculpting']",Full Gym,12.0,60.0,420,2023-12-22 07:54:00,2025-06-20 12:22:00 Strong Unc Program,"Program for intermediate and advanced lifters who want to get stronger and bigger. Program is based on Upper Lower (even closer Torso Limbs) 4 day split. Best layout is: Monday - Workout 1 Tuesday- Workout 2 Wednesday - recovery Thursday - Workout 3 Friday - Workout 4 Saturday & Sunday - recovery","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,16.0,60.0,416,2024-12-14 06:12:00,2025-06-18 12:02:00 Strong and Shredded,Build muscle while also gaining strength. Add a PR week at the end if you want.,"['Intermediate', 'Novice']","['Athletics', 'Powerbuilding']",Full Gym,12.0,70.0,324,2025-04-16 05:39:00,2025-06-18 12:09:00 Strong and useful,"Building useful strength through a massive combination of excersises. Think of a week traing as 8ish days. Try training every other day and keep a day of rest in between. This program focus on building strength, explosive capabilies while adding some athletic exercises and some pump. A mix of few teps and an increased volume is presented everyweek and to ensure progression, is weight ikcreased by 2,5-5% every week. ENJOY.","['Novice', 'Intermediate']","['Bodybuilding', 'Bodyweight Fitness']",Full Gym,7.0,70.0,152,2024-04-03 07:35:00,2025-06-18 07:52:00 Strong lifts + Dumbbell PPL,Combine the strength benefits of StrongLifts with PPL to get stronger and more fit.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,60.0,276,2025-03-13 11:11:00,2025-06-26 07:53:00 Stronger by Science - Bench/Squat/DL 2x Int.,Increase bench press/squat/deadlift for intermediate lifters - from Stronger by Science 28 free programs - go to website to see their offer and sign up for their site.,['Beginner'],['Athletics'],Full Gym,4.0,60.0,56,2024-06-04 08:48:00,2025-06-18 11:32:00 Stronglifts +,Strength building + general fitness,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,155,2025-03-10 05:28:00,2025-06-18 11:02:00 Stronglifts 5x5,"Build strength by focusing on the core lifts: Squat, Bench Press, Bent Over Row, Overhead Press and Deadlifts",['Novice'],"['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,12.0,60.0,108,2025-05-22 06:46:00,2025-06-26 07:52:00 Strongman,A strongman plan good for bodybuilders and powerlifters who are getting tired of their normal program,['Intermediate'],['Bodybuilding'],Garage Gym,12.0,50.0,527,2024-02-11 01:03:00,2025-06-29 12:07:00 Strongman 2.0,"Strength, Size, Volume and to help you get competition ready for strongman!!! Enter the workouts from block one with RPE and all the information from week to week in excel, and once you figure the load for week 1 it will automatically put in each weeks load.",['Intermediate'],['Bodybuilding'],Full Gym,12.0,70.0,324,2024-04-13 08:09:00,2025-06-18 10:33:00 Stronk,Stronk,['Novice'],"['Athletics', 'Bodyweight Fitness', 'Powerbuilding']",Full Gym,12.0,40.0,264,2024-03-05 01:46:00,2025-06-18 07:52:00 Stummy Ache’s military muscle endurance program,"3 week cycles, reducing reps each week to increase weight.","['Advanced', 'Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",At Home,12.0,60.0,96,2024-11-21 02:52:00,2025-06-18 12:00:00 "Stupid Strength, Serious Size","DO NOT FORGET REST DAYS! Run the program like this: Day1, Day2, Rest, Day3, Day4, Rest, Rest Gain size and strength with 4 days per week using this power building program. Program is best for lower level intermediate lifters and upper level novices. It is highly recommended that you take an extra rest day whenever needed. Feel free to switch out some of the free weight arm movements for machine movements or their dumbbell/barbell variations. As well as substituting arm movements feel free to super set your bicep and triceps movements (it’s what I personally prefer).",['Novice'],['Muscle & Sculpting'],Garage Gym,6.0,80.0,120,2024-12-02 11:01:00,2025-06-18 08:03:00 Summer 2024 for losers,"Taller guys with long lims need this. You can run this program on 3 or 4 days a week and adjust 1RMs based on your recovery and your feeling. +/-5% is not something crucial. Prioritize your weakest lift in session, Feel free to add arm work on Deadlift day when you can. This program is made for manual labor guys who stand most of their time on their feet and like sports like running or soccer, basketball... My suggestion is adding one set at lower 1RMs if you feel that you need more volume or pushing to trples if you want to test your strenght. Back off sets are not the best solution when we use more compound movements in one session. You should be tired on last 2 sets in workout, not after first excercise. We are trying to avoid half-assing.",['Advanced'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Garage Gym,8.0,50.0,104,2024-06-22 10:20:00,2025-06-18 08:26:00 Summer Aesthetics,Load Zeus.exe,"['Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding', 'Athletics']",Full Gym,10.0,120.0,400,2025-03-09 04:21:00,2025-06-18 11:05:00 Summer PPL,"PPL with a bodyweight calisthenics as the last workout of the week to get some sunlight in. Cardio optional on rest days.",['Intermediate'],['Bodybuilding'],Full Gym,14.0,70.0,350,2025-05-02 11:53:00,2025-06-18 10:57:00 Summer body part II,build muscle,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Dumbbell Only,12.0,60.0,432,2025-02-19 01:38:00,2025-06-18 09:08:00 Summer grind,Get big over summer,"['Novice', 'Beginner']",['Bodybuilding'],Full Gym,11.0,90.0,341,2024-05-22 04:12:00,2025-06-18 10:20:00 Summer program,Hypertrophy leading to strength,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,90.0,240,2025-05-13 04:36:00,2025-06-18 11:18:00 Summer ready,Gain muscle loose fat,"['Beginner', 'Intermediate']",['Muscle & Sculpting'],Full Gym,12.0,80.0,326,2024-10-15 01:59:00,2025-06-18 08:24:00 Super 6 (Short on time),"A body part split for people looking for moderate volume, workouts that can be done in 35-45 minutes and are great if you’re in a funk or lacking motivation or just finished a program and aren’t ready to jump to back into a more intense routine. Progression: Use double progression or dynamic double progression. Certain exercises use 1 working set to failure method with 1 back off set. Progress in weight as often as you can on those. Feel free to add in more exercises where you find the program is lacking or according to your preference.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,40.0,288,2024-10-30 12:30:00,2025-06-27 02:12:00 Super Human Aging,"We need to spend more time moving our bodies in different planes of motion. Lift, Run, Jump, Sprint, Hop, Lateral Jumps. The body stops being able to do the things it stops doing. I do wrist and neck work between sets of other exercises and sometimes on my sprint and cardio days as well. I go for a long bike ride one day a week as well.","['Intermediate', 'Advanced', 'Novice']",['Bodybuilding'],Garage Gym,8.0,60.0,144,2024-10-06 12:04:00,2025-06-18 07:58:00 Super Saiyan 2 Rage!,Build muscle and strength,"['Beginner', 'Novice']","['Bodybuilding', 'Powerlifting']",Full Gym,8.0,80.0,264,2024-09-05 02:18:00,2025-06-18 08:18:00 Super Saiyan Split,"This program will utilize dynamic progressive overload. Each set will done with weight where the minimum rep count can be achieved (does not have to be the same weight each set as fatigue plays a big factor) and once the maximum range can be completed, the weight will be increased. So some weeks you may only increase the weight for one set of a certain exercise, which is fine. Most exercises are using the 8-12 rep range, however compound lifts contain a first set meant to be pushed heavier at a 3-5 rep range while following the same progressive overload method. This is a 5 day a week split with 2 rest days that can be included wherever, but I personally will be running them on Tuesday and Thursday.","['Intermediate', 'Advanced']","['Powerbuilding', 'Olympic Weightlifting', 'Bodybuilding']",Full Gym,12.0,80.0,314,2025-01-07 07:23:00,2025-06-18 11:09:00 Super Soldier,This program is designed to develop power and strength and to build mass as well.,"['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,6.0,60.0,73,2024-07-28 03:19:00,2025-06-18 11:49:00 Super Squats,"The Super Squats program, forged in the 1930s by Joseph Curtis Hise and popularized by Peary Rader’s Iron Man magazine, defies modern fitness complexity with a singular promise: 30 pounds of muscle in 6 weeks. Built on three pillars—squats, milk, and rest—it transforms even “hard gainers” through relentless effort and old-school discipline. One gut-wrenching set with a weight meant for 10 reps. Lifters take deep breaths between reps to stretch the rib cage and flood muscles with oxygen. Add 5–10 lbs weekly, pushing limits despite trembling legs and nausea. 4,000–5,000 calories/day, emphasizing whole milk (2+ quarts), meat, eggs, and calorie-dense meals. 8+ hours of sleep and minimal activity between workouts (2–3x/week). Why It Works: 20-rep squats shock the entire body, spiking hormones like testosterone and growth hormone. Forced breathing widens the torso, creating a larger foundation for muscle growth. The extreme stress triggers nutrient partitioning toward muscle repair. In an era of gadget-driven workouts, Super Squats is a rallying cry for simplicity. No machines, supplements, or gimmicks—just barbells, milk, and grit. As Peary Rader declared, “The squat is the greatest single exercise known to man.” For lifters seeking rapid gains and timeless lessons in perseverance, this program remains the ironclad standard.","['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,6.0,80.0,78,2025-05-18 08:49:00,2025-06-18 09:18:00 Super Squats 2nd Phase,"This is the second phase of the original Super Squats program. This is a 6 week progressive 5x5 program that is meant to increase strength and conditioning under heavier loads, while also allowing your body to de-load and promote muscular recovery after the grueling 6 week heavy 20 rep breathing squats. This program is meant to be run in between the original Super Squats. Like the original program, start lighter with smaller increases in weight so the 6 weeks is sustainable. Goals will vary based on recovery and strength. Examples can be a 5lb increase every week for each exercise, 5lb increase 2x a week, 5lb increase every workout, or a mix of all three. No matter what there should always be an increase somewhere. Remember, the goal of this program is not necessarily pushing PRs, it’s to allow your body to rest and recover and avoid serious fatigue, allowing you to get ready to complete another cycle of the 20 rep Super Squats.","['Intermediate', 'Advanced']",['Powerbuilding'],At Home,6.0,60.0,126,2024-04-29 09:19:00,2025-06-18 09:16:00 Super Squats Modified,"Revamp of the classic super squats program. With 2 super squats workouts per week and an additional upper body day. Every super squat session you add a minimum of 2.5kg to the previous 20RM. Take as long as you need to conplete the set without racking the bar. For all other exercises, increase the weight when you hit the top of the rep range.","['Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,9.0,70.0,216,2025-04-10 01:37:00,2025-06-18 08:06:00 Super Strength training,"To build a well-rounded physique, strength and endurance bitches","['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics']",At Home,12.0,90.0,648,2024-11-10 08:57:00,2025-06-18 10:56:00 Super squats,Better squats and overall health,"['Novice', 'Intermediate']","['Athletics', 'Olympic Weightlifting', 'Powerbuilding']",Garage Gym,12.0,50.0,302,2024-03-10 08:09:00,2025-06-18 08:46:00 Superhero minimalist (chest and back focus),"Develop aesthetics with low volume. Perfect for busy schedules. Focus on shoulders, upper chest and upper back. Mostly compound exercises.","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,9.0,50.0,144,2024-06-09 09:17:00,2025-06-18 11:18:00 Superman,Bodybuilding to look like Superman,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,60.0,252,2024-05-29 03:08:00,2025-06-18 10:28:00 Superman Kryptonian Strength,"Attack all major muscle groups with the principles of the 5x5 method whilst maintaining the ancillary muscles. Sets are limited to 4 per exercise due to smaller muscles being worked on the same day. Feel free to replace exercises that are more suitable for you eg: Barbell Incline Press to Incline Machine press or DB Incline Press. Warm up properly and track the gains going forward. Deload after 12 weeks or if you are feeling fatigued. Rest between 1-4 minutes when doing the heaviest set. Set 4 should be a pullback set (10 less weight than set 3). Add weight once you can comfortably do 5 reps on every set.","['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,18.0,120.0,432,2025-05-21 04:55:00,2025-06-18 09:18:00 Superman Remastered,"Muscle growth and fat loss. During rest periods of one minute, do cardioacceleration (sprinting in place, mountain climbers, step-ups, squat jumps, etc) or do 4 minute Tabata at end of workout for first 2 weeks, then two sets of 4 minute Tabata at end of workouts for weeks 3-5. Realize Tabata at end will ad to expected time to complete workouts.","['Intermediate', 'Advanced']",['Powerbuilding'],Garage Gym,5.0,50.0,196,2025-01-12 06:14:00,2025-06-18 09:09:00 Superman workout,Prioritize chest/back and shoulders,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,6.0,70.0,420,2025-01-03 06:39:00,2025-06-18 11:17:00 Suraj's Upper-Lower Functional Strength,"Upper-Lower Powerbuilding Program: Purpose & Overview The Upper-Lower Powerbuilding Program is designed to bridge the gap between strength training and muscle hypertrophy, combining powerlifting principles with bodybuilding techniques. This structured approach allows lifters to develop maximal strength while also focusing on muscular size and aesthetics. Purpose of the Program The primary goal of the Upper-Lower Powerbuilding Program is to: Increase Strength – By incorporating progressive overload on key compound movements such as the squat, bench press, deadlift, and overhead press, the program helps lifters build raw strength. Build Muscle Mass – Using bodybuilding-style accessory work, the program ensures well-rounded hypertrophy, leading to a balanced and muscular physique. Enhance Recovery and Performance – With an alternating upper-lower split, muscles receive adequate recovery time while still being trained frequently enough for optimal growth. Improve Athleticism – By incorporating explosive and functional strength work, lifters develop power that translates into sports performance and general athletic ability. Program Structure The program follows an Upper-Lower split, meaning workouts alternate between upper-body and lower-body sessions. Each workout includes a mix of strength-focused lifts, hypertrophy accessory movements, and sometimes explosive work to enhance power output. For Bench Increase 5 Pounds Every Week For Squat and Deadlift increase 10 pounds per week Example Weekly Layout: Day 1 – Upper Body Strength (Bench Press Focus) Day 2 – Lower Body Strength (Squat/Deadlift Focus) Day 3 – Rest or Active Recovery Day 4 – Upper Body Hypertrophy (Bodybuilding Emphasis) Day 5 – Lower Body Hypertrophy (Bodybuilding Emphasis) Day 6 – Optional Extra Work/Conditioning Day 7 – Rest Who is This Program For? Intermediate to Advanced Lifters looking to gain strength while maintaining an aesthetic physique. Powerlifters who want to incorporate more hypertrophy work to fill out their weight class and improve weak points. Bodybuilders who want to incorporate heavier compound lifts for more density and strength. Athletes who need strength and size without sacrificing functionality and movement efficiency. Training Methodology Primary Lifts: Heavy, low-rep work (3-6 reps) on compound movements to drive strength gains. Secondary/Accessory Lifts: Moderate rep ranges (6-12 reps) to target muscular growth and address weaknesses. Progression System: Linear progression or autoregulated periodization to ensure consistent improvement in strength and hypertrophy. Intensity and Volume Balance: A blend of high-intensity strength work and moderate-to-high volume bodybuilding training for optimal recovery.",['Advanced'],['Powerbuilding'],Full Gym,12.0,70.0,324,2025-02-19 04:42:00,2025-06-18 11:56:00 Suspension Trainer Hypertrophy,"Hypertrophy, strength, and endurance program that can be run three or six days a week.",['Beginner'],['Powerbuilding'],At Home,8.0,60.0,72,2024-07-24 01:52:00,2025-06-18 08:24:00 Swamptown U Football Athletics program,"Bringing more eyes to the Swamptown University football team and training our players to achieve SEC level of athletic competition. Only a four day program but there’s plenty of exercises each day. I recommend ending each day with light cardio and a medium distance run or high intensity run on a day off",['Novice'],['Powerlifting'],Full Gym,12.0,60.0,316,2024-08-05 09:53:00,2025-06-18 08:33:00 Sweatty pump,Get Big or die trying,"['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,10.0,60.0,166,2024-08-27 01:42:00,2025-06-18 12:06:00 Swole 5,"Focusing on a small amount of lifts to get big. Those lifts being BTN Press, Preacher Curl, Decline Skullcrusher, Upright Row and Front Squat. Goal is to get strong at average reps(ex. Lift is 6-10, goal is 8) with good technique. You can run a program on asynchronous week(2days on, 1off) Or regular week(Monday, Tuesday, Rest, Thursday, Friday, Rest, Rest) Volume can be increased or decreased based on a preference, although I recommend using volume as mean to progression.","['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,70.0,168,2024-06-28 05:25:00,2025-06-18 08:06:00 Swole 5 (Advanced),Same as intermediate but with more revocery in-between.,[],[],Garage Gym,12.0,80.0,144,2024-11-06 10:34:00,2025-06-18 08:49:00 Swoletariat 2.0,This is an intermediate program for high responders. The first half will do heavy enough weights to maintain the skill and enjoyment of strength training while prioritizing hypertrophy and volume with your accessory movements. The second half will is strength and peaking.,['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,16.0,120.0,339,2025-01-29 04:55:00,2025-06-18 10:04:00 Swoletariate 16 Week Advanced Meet Prep,"This is a block periodization program that goes from hypertrophy, to strength, to taper. It’s designed for a posterior dominant squatter who needs focus on quads and upper back deficiencies. It is also designed for someone who needs to navigate a busy public gym so the order is strategic to match lifting needs and efficiency","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,120.0,336,2025-03-25 05:22:00,2025-06-18 07:58:00 Symmetry Wizard,"This 12-week periodized, full-body program is based on The Wizard’s Heavy/Light/Medium (H/L/M) framework. It progresses through three distinct 4-week blocks. The first block emphasizes mobility and correcting muscle imbalances with predominantly unilateral exercises. The second block transitions into more bilateral, compound movements while still incorporating some unilateral work to maintain symmetry and stability. The final block focuses mostly on heavy bilateral lifts for strength and hypertrophy, while still retaining a small amount of mobility and unilateral work to preserve the structural balance established in the earlier phases. Rest Times: Heavy Days: 2 minutes between sets. Light Days: About 1 minute between sets. Medium Days: 90 seconds between sets.",['Advanced'],['Bodybuilding'],Full Gym,12.0,70.0,388,2024-11-30 06:33:00,2025-06-18 11:43:00 T2C Triathlon Strength,Injury prevention and strength development for triathletes and endurance athletes.,['Advanced'],"['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Olympic Weightlifting']",Full Gym,8.0,60.0,80,2024-05-05 03:03:00,2025-06-18 11:56:00 TACTICAL TRAINING CYCLE,"DESCRIPTION: A tactical training program to follow when you got time to train. It covers every capacity an operational athlete (Military, Policeman, Firefighter, etc) must have. It will not prepare you for any selection, it just got you to train for your job. The program is based on a frequency 5x Week, it's an Upper/Lower Split. This program includes a mix of metabolic circuits. Weightlifting sessions (W) are based on Strength (Heavy Sessions, mechanical stress, full rest) and Hypertrophy (Hyper, metabolic stress, incomplete rest), after (W), we have MS (Metabolic Sessions) which are based off running and fighting (heavy bag or shadow boxing). It could be done entirely on a full gym (you can always swap exercises and/or do MS outside if you can). PROGRESSION: For (W) the progression is as follow: listen to your body, I would recommend to not add kg every workout, but to reach the max rep goal for every set. You could also add kg for the first set (let it be the Top Set), and add reps on the rest, and so on, but always try to get the max reps prescribed, do not lower the reps. For the (MS) just follow it, you could also see from the net or books some MS to do. I chose these ones to be an all around athlete.","['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,4.0,90.0,120,2023-12-27 05:12:00,2025-06-29 10:43:00 TBJP Fullbody,"- everything is to failure , log book your lifts, progress your lifts standardize your form - if fatigue accumulates quickly, rest a full weekend instead of eod - if fatigue is still super high, rest a full week as there is no scope to devolume Trained by Jordan Peters","['Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Full Gym,16.0,70.0,832,2024-10-22 10:51:00,2025-06-18 08:54:00 TBJP Upper Lower,TBJP,['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,16.0,70.0,624,2025-01-18 06:24:00,2025-06-18 12:02:00 TBT,Squat and BP focus.,"['Beginner', 'Novice']","['Muscle & Sculpting', 'Bodybuilding']",Garage Gym,7.0,80.0,238,2024-05-11 05:16:00,2025-06-18 10:58:00 TC Back and Delt Focus,Build capped delts and wider back.,['Intermediate'],"['Powerbuilding', 'Powerlifting']",Full Gym,10.0,60.0,370,2025-04-14 02:48:00,2025-06-18 12:19:00 TEE TÄLLÄ,sus,"['Advanced', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,70.0,412,2024-08-27 05:22:00,2025-06-18 08:53:00 THE COMPOUND CODE 📈,"The Compound Code is a 4-week strength and hypertrophy program rooted in old-school barbell training — big lifts, smart progressions, and no fluff. Designed for intermediate lifters, this program fuses principles from 5/3/1 and GZCL into a high-intensity block that delivers results in size, strength, and mental grit. Each week follows a calculated structure of heavy compounds, explosive volume work, and focused accessories — all centred around time-tested barbell movements. Whether you're trying to bust through a plateau or just get brutally strong and big, The Compound Code gives you the blueprint. What to Expect: • 4-week block: Progressively overloaded intensity with room to repeat or build upon • Core lifts: Squat, Deadlift, Bench, and Overhead Press — treated like a religion • Structure: Tiered approach (like GZCL) with wave loading (inspired by 5/3/1) • Accessory work: Purposeful, targeted, and progression-friendly • Focus: Strength, hypertrophy, and work capacity Best For: • Intermediate lifters who know their way around a barbell • Lifters who want results without fluff or gimmicks • Fans of programs like 5/3/1, GZCL, and classic strength training The Compound Code isn’t trendy — it’s timeless. Step under the bar, follow the formula, and build something that lasts.",['Intermediate'],['Bodybuilding'],Garage Gym,4.0,60.0,104,2025-06-16 12:32:00,2025-06-27 12:48:00 THE ZESTY BIGBALLS GANGSTER PROGRAMME,Jay gumblerton does DRugs,['Intermediate'],['Muscle & Sculpting'],Full Gym,9.0,90.0,216,2024-07-10 12:33:00,2025-06-18 11:48:00 TJ’s Brute Glute Hoot,Muscle growth of the gluteus maximus,"['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,60,2024-10-05 12:46:00,2025-06-18 08:40:00 TPP Dynamic Warmup,"This dynamic warmup is designed to prepare the body for peak performance by elevating tissue temperature, increasing blood flow, and improving joint mobility. Through a progression of controlled movements and explosive drills, it activates key muscles and primes the nervous system for strength, speed, and power training. The warmup transitions from General Dynamics, focusing on mobility and muscle activation, to Higher Dynamics, emphasizing explosive movements and nervous system priming.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,4.0,20.0,368,2024-11-22 06:22:00,2025-06-18 08:05:00 TWUNK BODY,"To increase muscle mass and develop a lean, symmetrical, and aesthetic physique Especially targeting the chest, shoulders, glutes, and back for a classic TWUNK look.","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,50.0,28,2025-05-08 05:02:00,2025-06-18 11:54:00 Tactical Athlete,"This program is for special forces training. It builds your muscles, endurance, strength and movement.",['Intermediate'],"['Muscle & Sculpting', 'Bodyweight Fitness', 'Bodybuilding']",Full Gym,12.0,70.0,324,2025-04-01 07:05:00,2025-06-18 08:06:00 Tactical Barbell - Fighter I/A,"Six week fighter program with seventh week for testing 1RM. Weighted pull-ups/ deadlift once a week. Uses the intermediate/ advanced (I/A) set ranges (3-10 sets) but tweak as necessary. Add warm-up sets as needed.",['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness']",Garage Gym,7.0,60.0,156,2025-05-23 08:34:00,2025-06-18 10:04:00 Tactical Barbell - General Mass,"Tactical Barbell is a versatile training system designed for individuals seeking a balance of strength, conditioning, and flexibility. It incorporates weightlifting, endurance training, and mobility work, making it suitable for diverse fitness goals, especially for military and law enforcement professionals. The program's adaptability allows users to customize their workouts based on individual needs and objectives. While the basic template provides a solid foundation, the book offers a more comprehensive guide, providing additional exercises and flexibility to include accessories based on personal recovery and specific goals. In the final exercise of each Week 3 session, a peaking protocol is followed. You can choose whichever of the following methods you prefer: complete a 1x3 working set at 80% of your 1RM, and for the subsequent set, work up to heavy triples, doubles, or singles with 2.5kg-5kg increments, then recalculate your 1RM. Alternatively, you can opt for 4x3 working sets at 80% of your 1RM, and on the final set, complete as many reps as possible (AMRAP), then recalculate your 1RM. Another option is to follow standard linear progression, adding 2.5-5kg to your 1RM every 3-6 weeks, recalculating, and repeating the process.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting']",Garage Gym,3.0,60.0,26,2024-01-01 04:58:00,2025-06-23 03:59:00 Tactical Barbell Golden Six,"An updated version of Arnold's Golden Six using the Tactical Barbell Mass protocol as a base Peaking - optional on week 3 you can follow a peaking protocol by doing only one work set at 80% (squat on day 1, bench on day 3), then add some weight to the bar and try for 1-3 reps, repeat as many times as possible. Alternatively you can make the last set AMRAP or try AMSAP (as many sets as possible) If you can do 12 bodyweight pullups you qualify for weighted pullups. If you can't, swap in barbell rows, romanian deadlifts or another pull exercise Conditioning options: Walk 30-60 mins Ruck 30-60 mins with 10-50lbs Recovery run 20-30 mins Walk 30-60 mins + Sprint 50-100m every 5-10 mins Sprint 30m for 5-10 rounds For hardgainers keep to the minimum time for all of the above Progression - every 3-6 weeks add 5-10 lbs to 1RMs (5lbs upper body, 10 lbs lower body)",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,3.0,60.0,60,2025-05-12 07:51:00,2025-06-18 08:15:00 Tactical Barbell Zulu HT,"Deceptively simple, it's a monster of a template that'll pack on muscle, increase strength, and improve work capacity You can do 3-5 sets on the main lifts depending on your energy levels Peaking - optional on week 3 you can follow a peaking protocol by doing only one work set at 85%, then add some weight to the bar and try for 1-3 reps, repeat as many times as possible. Alternatively you can make the last set AMRAP or try AMSAP (as many sets as possible) Conditioning options: Walk 30-60 mins Ruck 30-60 mins with 10-50lbs Recovery run 20-30 mins Walk 30-60 mins + Sprint 50-100m every 5-10 mins Sprint 30m for 5-10 rounds For hardgainers keep to the minimum time for all of the above","['Novice', 'Intermediate']",['Bodyweight Fitness'],Garage Gym,3.0,60.0,66,2024-11-11 06:13:00,2025-06-20 04:21:00 Tacticalo Barbeloso (Operator),"Tactical Barbell (Operator) with creative liberties. Doing Zerchers in this mf.",['Novice'],['Bodybuilding'],Full Gym,6.0,60.0,54,2024-02-10 09:31:00,2025-06-18 09:36:00 Tall Dude Program (im 6’5”),Made for tall dudes who want to toss muscle on their bones like slapping wet ham on a stainless steel paper towel holder,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Muscle & Sculpting']",Full Gym,8.0,40.0,152,2024-10-28 05:02:00,2025-06-18 08:06:00 Tank Maxxing (Upper Lower),"A beginner bodybuilding program designed to help you out with the basics. With only four days a week to minimize time in the gym, but still push for quality working sets. Not meant to be run by complete novices but can be if wanted to (Novice program coming soon) but meant for those who have a taste of the gym. Yet still have much to learn and accomplish, who want to get there without program hopping.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,300,2024-07-08 12:41:00,2025-06-18 10:56:00 Targeted Muscle Groups Alternating,"With only a cable machine, smith machine, and dumbbells in the apartment gym, we've got to make some modifications.","['Intermediate', 'Beginner', 'Novice']",['Bodybuilding'],Dumbbell Only,10.0,70.0,240,2025-05-05 04:03:00,2025-06-18 11:55:00 Taryns Summer Strength,Build strength,"['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Powerlifting']",Full Gym,4.0,40.0,100,2025-06-01 05:16:00,2025-06-18 11:22:00 Tbjp inspired high intensity,"Novice and intermediate level programme for blokes who wish to try high intensity, lower volume full body 3/4 day split. Can do either Mon, Wed, Fri and Sat or Mon, Tue, Thurs and Sat or Mon, Wed, Fri and Sun, then following week would be Tue, Thurs, Sat, and Mon.","['Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding']",Full Gym,16.0,70.0,832,2025-02-21 07:38:00,2025-06-18 09:34:00 Ted Chepic Program,"An intermediate/advanced program designed by yours truly, which I envision creating the physique of the fictional hero, Ted Chepic. Ted comes from the “Hard-Eyes” album, my first musical creation unleashed to the world. Ted fearlessly fought Hard-Eyes, a supernatural frog the size of a truck with unstoppable killing abilities, and came out on top. He didn’t care whether he lived or died, he had just witnessed the incredible strength of an unstoppable creature destroy his entire village and his lover. Hardeyes killed everyone he ever cared about. When he returned to his village and saw the blanket of his friend’s baby on the ground with his village destroyed, he knew something horrible had happened. He dropped to his knees, only to get back up and frantically search for the other people he cared about. There were no survivors. He later found his girlfriend, and she was no longer alive. Consumed by rage, he drew his sword and followed the beast on top of a volcano. He was met with unstoppable strength, and it nearly killed him. However, from sheer perseverance, bloodlust, vengeance, and strength, he managed to severely wound Hard-Eyes, and the beast fell from the volcano, and his body was not found. This is the heroism, or rather lack of it, that we are looking to encompass.",['Intermediate'],"['Powerbuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,12.0,60.0,192,2025-01-31 08:40:00,2025-06-18 09:42:00 TenBux2,to make ten dollars again,['Intermediate'],"['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,80.0,300,2024-09-10 02:08:00,2025-06-18 08:10:00 TenBux3,Dollars,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,1.0,60.0,28,2025-06-09 03:50:00,2025-06-28 03:07:00 Terry Kavliaris,Terry,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,40.0,252,2024-02-18 01:08:00,2025-06-18 07:51:00 Test Jeff Program 1,Gainz,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,174,2025-05-15 09:30:00,2025-06-18 11:43:00 Text,Test,['Advanced'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,5.0,60.0,5,2025-03-10 04:26:00,2025-06-18 11:49:00 Th3 Intermediate,"Increase strength (1RM) of the back squat, bench press, and deadlift","['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding']",Full Gym,8.0,70.0,146,2025-05-27 04:56:00,2025-06-18 08:29:00 Thanos Hypertrophy Program,The purpose of this program is to wipe out half the Earth's population...or at least look like you can.,"['Novice', 'Beginner']",['Bodybuilding'],Full Gym,8.0,50.0,153,2025-01-26 11:40:00,2025-06-18 08:09:00 The 531 x Madcow Hybrid,"I really love both 531 and Madcow, and have had great results with both, so I figured I should combine them in a hybrid program that I find really works amazingly well, and I really enjoy it. It’s hard enough to make both strength and hypertrophy gains, but it’s a minimalist plan that “gives more than it takes”, so you still have time and energy for cardio, sports and/or family and friends. Progression: If you get all reps with QUALITY in week 3, increase your Training Max with 5 kg or 10 lbs for lower body lifts and 2.5 kg or 5 lbs for upper body lifts after week 4 (deload week). Warm up every workout with: 1: First do 5 minute easy cardio of any kind. 2: Then do “Agile 8 2.0” below; • Feet/Ankle - Rolling bottom of feet with lacrosse ball (60s per foot) • Ankle - weighted calf stretch or knees over toes lunge (depends on what gives you a better stretch) • Glutes - lacrosse ball (60s per side) • Adductors - adductor smash or foam rolling or cosack squats or rocking frog stretch • Hip flexor/Quads - hip flexor stretch • Thoracic extension/rotation - Banded thoracic rotation • Pecs - lacrosse ball across pec or pec opener using rack • Lats/Shoulders - relaxed hang from chinup bar (60s-120s total). Core/abs: I recommend doing 5-15 minutes of core/abs work after you Day 2 strength work. This is entirely up to you. But I recommend either ab wheel, any kind of carries, or just follow a YouTube ab/core stability workout like I do, with focus on different kind of planks. Cardio/conditioning: I recommend 10-30 minutes of intervals after your Day 1 strength work, I like the Norwegian 4x4 intervals on the bike. Do 4 minutes max effort, then 3 minutes easy recovery, for 4 rounds. Then I recommend 60 minutes of LISS at around 60-70% of maximum heart rate, or if you don’t have heart rate monitor you should be able to breathe through your nose the entire time. Do this 60 minutes on 3 of your “off days”. Rest/off day: Then I want you to take one entire day of rest/active recovery. Walk outside in nature, do chores around the house, play with your kids, go to the sauna, easy yoga/stretching, or just sleep the entire day if that’s what your body needs today.",['Intermediate'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,4.0,50.0,36,2024-05-24 09:28:00,2025-06-27 06:25:00 The Allabeast - Hybrid Lift/Run,Program designed for quick and effective workouts focusing on a bit of strength and hypertrophy. Created by a father with a newborn who has limited time. Designed to be ran along with 2-3 days of mild running and optional jump rope for a bit of added cardio.,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Garage Gym,12.0,50.0,272,2025-06-17 05:52:00,2025-06-22 11:06:00 The Apollonian,"Sharing a program that has given me the most results. I venture to follow sound principles, but make my experience the number one factor in each variable’s role.",['Intermediate'],['Muscle & Sculpting'],Dumbbell Only,16.0,70.0,512,2025-05-01 04:53:00,2025-06-18 08:56:00 The Baki Build,"Calisthenics with functional strength and conditioning. yea yea yea functional I know, but I simply mean movements that are multidirectional.",['Novice'],"['Muscle & Sculpting', 'Powerbuilding', 'Bodybuilding']",Full Gym,12.0,60.0,324,2025-03-06 03:29:00,2025-06-18 10:37:00 The Baki Hybrid Builder,"Calisthenics with functional strength and conditioning. yea yea yea functional I know, but I simply mean movements that are multidirectional.","['Novice', 'Beginner', 'Advanced', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,70.0,360,2025-03-08 03:31:00,2025-06-18 08:08:00 The Best Damn Strength Plan For Natural Lifters,"But what about maximal strength? That’s what THIS plan is all about (size being the second objective). We’ll dive into the details in just a bit, but first, let’s recap a few essentials. What All Natural Lifters Should Know If you’re a natural lifter you’ve probably tried many advanced training programs and noticed that pretty much nothing came out of it. Here are a few reasons why that may have happened: 1. The Main Enemy of Natural Lifters is Excessive Cortisol. This is especially true if it’s chronically elevated. Cortisol can greatly limit muscle growth by increasing protein/muscle breakdown and decreasing protein synthesis. It can also slow growth by increasing myostatin activation. Myostatin is the gene that limits how much muscle you can build. The more activated it is, the less muscle your body will allow you to carry. This means, excess cortisol limits your muscle growth potential. 2. Training Volume is What Triggers Cortisol Release the Most. Cortisol’s main function during physical activity is the mobilization of stored energy to fuel the session. The more fuel you need, the more cortisol you’ll release. And of course you’ll need more fuel when volume is higher. The moral of the story? Natural lifters can’t do as much volume as enhanced lifters and expect to grow optimally. 3. Natural Lifters can’t Artificially Increase Protein Synthesis. They don’t have the benefit of anabolic drugs, so their bodies rely almost exclusively on the training session (and nutrition) to trigger protein synthesis. Under normal circumstances, protein synthesis is elevated in a trained muscle for up to 24 hours after a workout. But after that, it comes back down to normal levels. If a natural lifter trains a muscle only once per week, muscle growth will be fairly slow because the period where protein synthesis is significantly elevated in a muscle is short. A natural lifter will get more muscle growth training a muscle twice per week and even more if he or she can hit a muscle three times in the week. 4. Volume and Frequency are Inversely Related. The more frequently you train, the less volume you should do at each workout… that is, if you want to build muscle or strength. So the basic principles for natural lifters are: Train each muscle frequently, ideally 3 times per week to trigger protein synthesis more often. Keep volume low to allow for the greater frequency. Since the number of work sets will be low, push them extremely hard. Make use of several different training methods to stimulate growth via several different mechanisms. With all this in mind, let’s dive into the plan.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,50.0,348,2024-09-22 10:06:00,2025-06-18 07:55:00 The Best Dumbbell,You can look better within 8 weeks using only dumbbells,"['Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Dumbbell Only,8.0,20.0,228,2025-02-19 11:15:00,2025-06-23 03:20:00 The Big Plates Method,"This is a super simple and minimalistic strength focused program inspired by Dan John that consists of 2 or 3 exercises per day, utilizes double progression, and ONLY uses BIG PLATES - 45’s, 25’s (and maybe 10’s). It’s a 4-day program that consists of ‘Heavy’, ‘Light’, and ‘Accessory’ lifts for Squat, Bench, and Deadlift. There’s nothing fancy here. Big results require big effort on big lifts, and this program focuses on the bare essentials for building strength. Progression: Here are the default rep ranges: Heavy = 3-5 reps Light = 6-8 reps Accessory = 7-10 reps When you reach the top end of the rep range for all 3 sets you should move up to the next weight increment and start back at the low end of the rep range. You may need to repeat the same reps for more than 1 week and there’s no problem with this. If you repeat for three consecutive weeks and are unable to increase the number of reps completed, change to a different exercise. Program Notes: - There is no set structure for which days of the week you should lift on, but it’s recommended to not lift more than 2 consecutive days. - Progression is designed around using only ‘Big Plates’. Squat and Deadlift should ONLY use 45 and 25 pound plates (or the corresponding kg plates). Bench can also use 10 pound plates, otherwise the rep range will need to be significantly widened to allow progression. - The rep ranges CAN be modified as needed. Example: You may find that if you complete 5 reps on the Heavy Squat day and increase weight by 25 pounds next time that you’re unable to do the 3 rep minimum with this new weight. In this case you can and should change the high end of your rep range to 6 or 7. This can be very individual. - This program is designed to optimize for time. If you have extra time on a given day, feel free to add in some isolation work, Ab work, Calf work, conditioning work, etc. - The exercises were all selected with the assumption that only a barbell, rack, bench, and weight plates are available. If you have access to machines, functional trainer, dumbbells, bands, etc. feel free to make use of them. - The program is setup for 8 weeks, but can and should be run as long as you are making progress and enjoying it.","['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Athletics']",Garage Gym,8.0,30.0,80,2024-01-06 01:48:00,2025-06-18 08:51:00 The Bodybuilding Transformation System,"IMPORTANT PROGRAM NOTES READ BEFORE STARTING Perform a full general warm-up and exercise-specific warm-up every workout as outlined below (should only take 5-10 mins max) Note that for the first week of the program, most sets are taken to an RPE of ~7-9. This means you will be leaving 1-3 reps in the tank on most exercises. This only lasts for the first week (to serve as a deload/intro week). After the first week, the intensity will increase and you’ll start taking the last set of every exercise to failure. All working sets are broken up into Early Sets and Last Sets. The Early Sets are all the sets that come before your Last Set. Usually the Early Sets should be a little bit easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to failure on all exercises (besides intro/deload weeks). See the Bodybuilding Transformation System Guidebook for a full explanation of RPE. User's Note : For the warming up do 1 set Use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)","['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,60.0,816,2025-05-11 10:45:00,2025-06-18 08:00:00 The Bodybuilding Transformation from Jeff Nippard,"Note: A bunch of info from the book is missing here like the substitute workouts and number of warmup sets for example so you may check the book of the same name for more in depth details regarding the program General notes from the book: - Perform a full general warm-up and exercise-specific warm-up every workout as outlined below (should only take 5-10 mins max) - Note that for the first week of the program, most sets are taken to an RPE of ~7-9. This means you will be leaving 1-3 reps in the tank on most exercises. This only lasts for the first week (to serve as a deload/intro week). After the first week, the intensity will increase and you’ll start taking the last set of every exercise to failure. All working sets are broken up into Early Sets and Last Sets. The Early Sets are all the sets that come before your Last Set. Usually the Early Sets should be a little bit easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to failure on all exercises (besides intro/deload weeks). See the Bodybuilding Transformation System Guidebook for a full explanation of RPE. - All other aspects of the program, including when to make an exercise substitution and how to progress through the rep ranges given is explained in the Bodybuilding Transformation System Guidebook. Give it a full read before starting your first workout! Let's crush it!!",['Advanced'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,408,2025-05-27 07:32:00,2025-06-22 05:56:00 The Brogram (Chase one),Wwwwwwww,['Novice'],['Bodybuilding'],Garage Gym,12.0,80.0,185,2024-06-22 11:55:00,2025-06-18 08:30:00 The Brutal Barbarian,The ultimate hypertrophy program to turn yourself into a barbarian.,"['Novice', 'Intermediate', 'Advanced', 'Beginner']",['Muscle & Sculpting'],Full Gym,8.0,60.0,248,2024-05-31 10:22:00,2025-06-18 09:14:00 The Bulkhead 💀,"Time Under Tension: • Use controlled eccentrics (3-4 seconds) on isolation exercises. Rest Periods: • Compounds: 90-120 seconds. • Isolations: 60-90 seconds. Weight Milestones • After 20-30 days of cutting: • Goal Weight: 74-75 kg (leaner, defined look). • During a light bulk: • Target Weight Gain: ~0.25-0.5 kg per month. • Example: 76 kg → 78-79 kg in 6 months.","['Novice', 'Beginner']",['Athletics'],Full Gym,16.0,70.0,659,2024-11-19 08:00:00,2025-06-18 09:25:00 The Cimmerian - Conan the Barbarian,"Overview: The Conan the Barbarian Program is a 5-day per week hybrid training routine designed to build the raw strength, muscular size, and functional athleticism of a true warrior. Inspired by the imposing physique of Arnold Schwarzenegger in Conan the Barbarian, the panther-like agility described in Robert E. Howard’s original stories, and the comic book portrayal of Conan, this program focuses on hypertrophy, power, and conditioning. Purpose: The primary purpose of this program is to develop a battle-ready physique that combines: Gorilla-like Strength: Emphasizing heavy compound lifts to build dense, powerful muscles. Panther-like Agility: Incorporating explosive movements and functional exercises for dynamic athleticism. Core Stability & Combat Readiness: Strengthening the core for balance, endurance, and rotational power. Aesthetic Hypertrophy: Sculpting an imposing, muscular body that commands presence. Endurance & Stamina: Enhancing cardiovascular fitness to outlast any opponent. Who It’s For: This program is ideal for: Lifters seeking a blend of size, strength, and functionality. Fans of hybrid training programs that incorporate both hypertrophy and athletic conditioning. Anyone inspired by Conan's ability to dominate in both physicality and combat. Training Highlights: Progressive Overload: Heavy compound lifts like squats, deadlifts, and bench press for maximal strength gains. Functional Movements: Power cleans, kettlebell swings, and core work for dynamic strength and durability. Conditioning for Warriors: Sprints, rowing, and loaded carries to build explosive power and stamina. Balance of Push and Pull: A push-pull structure to ensure proportional upper body strength and aesthetics. End Goal: By completing the Conan the Barbarian Program, you will: Achieve a powerful, well-rounded physique reminiscent of a legendary warrior. Improve functional fitness for both athletic performance and day-to-day power. Build the confidence, stamina, and presence of a true conqueror. This program is more than just training—it’s about unleashing the warrior within!",['Intermediate'],"['Athletics', 'Bodyweight Fitness']",Full Gym,8.0,60.0,352,2024-12-09 02:47:00,2025-06-18 10:13:00 The Comeback (base phase),"This program is for anyone who is making a comeback to the gym after a long break. It is designed to re-accustom you both physically and mentally to heavy weights and high intensity. The goal is to get used to executing the big compound lifts again and progressively accustom your muscles for heavy loads and also to gain back some basic mobility so you'd be able to train at full range of motion.","['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Powerbuilding']",Garage Gym,12.0,90.0,240,2024-05-06 09:28:00,2025-06-18 10:45:00 The Conjugate Method,"This program was created to meet my personal needs. I encourage you to make the changes you think are necessary for you i.e. volume, accessories, etc. It is also generally encouraged to pick your max effort movements the day of, I could not leave the spots blank but hopefully what is there can provide some ideas. I also did not include any notes about accommodating resistance in the program. If you want to include accommodating resistance, I would recommend just keeping it to DE days and waving the percentage every four-week block.",['Intermediate'],['Powerlifting'],Full Gym,12.0,70.0,348,2025-01-14 12:15:00,2025-06-23 08:48:00 The Crusade,"This program aimed at mainly intermediates and some novices that can still work for advanced lifters,is designed to get you generally strong,pack on muscle,and teach you ways to progress your training throughout the rest of your lifting career using clusters,back off sets,and things like dynamic double progression with tried and true movements done with a 5 day a week,upper,lower,full split,this program can be run indefinitely and use one week deloads as you see fit depending on recovery and how advanced you are,you can use any variation of the compounds I list you like if you want or re run it but that’s your choice","['Novice', 'Beginner', 'Intermediate']",['Muscle & Sculpting'],Full Gym,10.0,70.0,280,2024-09-04 02:09:00,2025-06-18 09:05:00 The Dark Fighter,"The Dark Fighter is a two-day full-body strength program forged for warriors with limited time but relentless spirit. Built around core compound lifts, this minimalist routine ensures you hit the essential movements for strength and resilience without wasting a minute. • Day 1: Right Jab – Push, pull, squat, and strike with optional arm finishers to carve out weapons of war. • Day 2: Left Hook – Lift heavy, move powerfully, and end with optional shoulder finishers to armor your frame. Whether you’re balancing chaos or simply want the most from the least, this program delivers the minimum effective dose for lasting strength. No fluff. Just fire.","['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Bodybuilding']",Garage Gym,6.0,40.0,60,2025-06-02 01:37:00,2025-06-23 10:25:00 The Dingo,Beginning Strength,"['Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,60.0,168,2024-02-04 03:01:00,2025-06-18 10:44:00 The Doom Slayer,Uhh,"['Novice', 'Beginner']",['Bodybuilding'],Full Gym,8.0,60.0,192,2025-01-01 05:59:00,2025-06-18 08:40:00 The Dragon Slayer,The purpose of this program is to provide a base to achieve a dragon slayer physique,['Beginner'],['Athletics'],Full Gym,12.0,90.0,573,2023-12-31 03:11:00,2025-06-18 10:49:00 The Duke of the Yoke,"ANABOLIC INTRO: Fulfill your destiny and become the Duke of the Yoke... with this training program from the Heavens of Iron! Acting as a sort of Brometheus, I stole the Fire of Infinite Gainz from the Gods of Hypertrophy themselves and brought it back to Earth for you to benefit... Do not miss this unique opportunity to claim your throne on Mount Olympus! GOALS: Look big as fast as possible, even with your clothes on. Transition from beginner well into the intermediate levels by learning how to train to failure and beyond failure, boost work capacity, embrace variety, and incorporate isolation exercises focused on the 'show' muscles: neck, traps, delts, upper pecs, arms, and lats. HOW TO: Supersets are suggestions, just like grips and handles; adapt according to your gym and circumstances. Count 1 minute of rest between supersets; the workout should take 1 to 1.5 hours maximum. I don’t specify RPE because you're meant to go to failure or 1-2 reps in reserve with all exercises. Listen to your body. Blank sets are rest-pause follow-ups (I didn’t find a better way to show this on the app). WEEKLY VOLUME: Full body 3x a week. Sets per week: Arms: 20 Traps: 17 Delts: 13 Pecs: 12 Lats: 11 Posterior Chain: 10 Neck: 9 Quads: 8 Abs: 7 Use a good old double progression system: master the weights and increase reps until Heavy days start to feel like Medium, and Medium morph into Light. That's your signal to increase the weights and return to the suggested rep scheme. If needed, add sets and/or days as you progress on your hypertrophic journey, tweaking the Heavy-Medium-Light framework. NEXT LEVEL: Provided you have the recovery capacity and joint health for it... The original schedule: Heavy-Rest-Medium-Rest-Light-Rest-Rest Could become: Heavy-Lower-Light-Rest-Medium-Arms-Light-Rest That’s the current ‘upgrade’ I follow. On days when you don’t specifically target neck and forearms at the gym, I would advise training them at home by spamming hundreds of reps with low weights for a few minutes.","['Beginner', 'Intermediate', 'Novice', 'Advanced']",['Bodybuilding'],Full Gym,16.0,80.0,432,2025-02-05 12:31:00,2025-06-26 09:26:00 The Dumbbell Odyssey,"The Dumbbell Odyssey is a year-long, full-body strength training program designed for home workouts using only dumbbells. With three 45-minute sessions per week, this program is perfect for beginners and intermediates aiming to build muscle, strength, and confidence—all from the comfort of home. REPEAT THIS 12 WEEK PROGRAM QUARTERLY TO COMPLETE THE YEAR-LONG JOURNEY! --- **Progressive Overload Guidelines** Progressive overload is the gradual increase of stress on your muscles to keep them adapting and growing. This program uses several progressive overload strategies: - Increase Reps: When you hit the top of your rep range with good form, add 1–2 reps per set. - Increase Weight: Once you can complete all sets at the upper rep range for two consecutive sessions (the ""2-for-2 rule""), increase your dumbbell weight by 2.5–5 lbs (or 5–10%). - Increase Sets: If you’re limited by available weights, add a set (up to 4 per exercise) for more volume. - Adjust Tempo: Slow down the lowering (eccentric) phase or add pauses to increase difficulty. - Reduce Rest: Shorten rest periods to increase intensity when appropriate. - Change Variation: Every 12–16 weeks, swap in similar exercises (e.g., split squats for lunges) to keep things fresh. *Progression is gradual—never rush increases. Listen to your body and prioritize form over load to avoid injury and burnout.* --- **Sample Yearly Progression** Weeks 1–4: Learn form, start at lower weight Weeks 5–12: Gradually increase reps/weight Weeks 13–24: Add sets or swap in new exercise variations Weeks 25–36: Focus on slow tempo, pause reps, introduce RPE 8–9 sets for advanced Weeks 37–48: Increase intensity, try supersets or circuits Weeks 49–52: Deload (reduce volume), retest maxes, celebrate progress --- **Recommended Warm-Up (7–8 minutes)** • Arm Circles (30 sec) • Bodyweight Squats (45 sec) • Hip Circles (30 sec) • Glute Bridge (45 sec) • Bird Dog (45 sec) • Plank Shoulder Taps (45 sec) • Jumping Jacks or High Knees (45 sec) **Recommended Cool-Down (7–8 minutes)** • Standing Quad Stretch (30–45 sec/side) • Standing Hamstring Stretch (30–45 sec/side) • Seated Figure-4 Glute Stretch (30–45 sec/side) • Overhead Triceps Stretch (30–45 sec/side) • Cross-Body Shoulder Stretch (30–45 sec/side) • Cat-Cow Stretch (1 min)","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Dumbbell Only,12.0,50.0,264,2025-06-20 06:50:00,2025-06-25 04:43:00 "The Essentials Program (5x, Upper/Lower, PPL)",(Blank),['Intermediate'],['Bodybuilding'],Full Gym,12.0,50.0,168,2025-02-03 03:16:00,2025-06-18 08:19:00 The Essentials Program 5x,Jeff Nippard's Essentials Program - 5x/Week,"['Beginner', 'Novice']",['Muscle & Sculpting'],Full Gym,12.0,50.0,295,2024-08-03 12:33:00,2025-06-18 10:24:00 The Feared Athlete,"PHUL, but revised with a few tweaks and additions for athletes. This program is based loosely on PHUL.",['Intermediate'],"['Powerbuilding', 'Athletics']",Full Gym,12.0,90.0,456,2024-07-17 08:29:00,2025-06-18 08:59:00 The Fitapocalypse@Home weekend training program,"This is a program is a complement for The Fitapocalypse full-body training program (https://www.boostcamp.app/users/AiPzCU-the-fitpocalypse-full-body-training-program) and is designed to work a large group of muscles on the weekend for a consistent bodybuilding experience thanks to a good (and well-proven) balance between exercise distribution and intensity. Each session will take, approximately, 70 minutes with 45-60 seconds of rest between series. I recommend you a light cardio warm-up of 5 minutes at the beginning of any session and 15 minutes of cardio at the end as this will provide you with cardiovascular endurance and fat loss (in moderate quantities). WARNING: This program isn't about pure hypertrophy but moderate bodybuilding with a focus on physical fitness and health improvement. Enjoy!","['Intermediate', 'Novice']","['Bodybuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",At Home,16.0,70.0,288,2024-12-04 04:18:00,2025-06-18 08:44:00 The Fitpocalypse full-body training program,"This is a program designed to work a large group of muscles on a daily basis from Monday to Friday for a consistent bodybuilding experience thanks to a good (and well-proven) balance between exercise distribution and intensity. Each session will take, approximately, 75-80 minutes (when fully concentrated, more if you're more of a social workout person and even more if you have to wait your turn for a specific machine) with 45-60 seconds of rest between series. I recommend you a light cardio warm-up of 5 minutes at the beginning of any session (jogging, cycling, or dynamic stretching) and 15 minutes of cardio at the end (climbing stairs, running mill or elliptical bike) as this will provide you with cardiovascular endurance and fat loss (in moderate quantities). WARNING: This program isn't about pure hypertrophy but moderate bodybuilding with a focus on physical fitness and health improvement. Enjoy!","['Beginner', 'Advanced']",['Powerbuilding'],Full Gym,16.0,100.0,720,2024-10-22 06:17:00,2025-06-18 11:33:00 The Four Horsemen,"•Build strength / endurance in a higher rep range •Full Body Hypertrophy •Focus on the Big 4 lifts (Squat, Bench, Deadlift, OHP)",['Beginner'],['Bodybuilding'],Full Gym,3.0,90.0,81,2025-02-12 01:13:00,2025-06-18 10:46:00 The Golden Blueprint (PPL Arnold),Create a physique with classic proportions.,['Intermediate'],['Bodybuilding'],Full Gym,8.0,60.0,280,2025-06-13 06:54:00,2025-06-25 12:05:00 The Growth Protocol,To help intermediate lifters and other advanced athletes get to the next level. Even beginners can use this program providing that they be patent with themselves.,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,5.0,90.0,120,2024-12-27 12:58:00,2025-06-18 10:24:00 The Hunter,"3x Full-bodied Mayhem, slap some mass, grab some azz",['Intermediate'],"['Powerbuilding', 'Muscle & Sculpting']",Garage Gym,8.0,120.0,88,2024-08-13 03:26:00,2025-06-18 10:40:00 The Hussein workout split,It is just a training routine that can help you gain more muscle while bulking.,"['Intermediate', 'Novice']",['Powerbuilding'],Full Gym,6.0,70.0,252,2025-03-19 12:04:00,2025-06-18 11:48:00 The Iron Oath Program,"To push beyond mediocrity. Optimizing full body development with a strong focus on the upper body. Each workout specifically designed, each muscle group being targeted atleast 2x per week; no fluff included. Push yourself & reap the rewards of the Iron Oath Program. The only thing between you & your dream physique is consistency & hard work. Stay hard & watch your dreams transform into reality!","['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,16.0,60.0,576,2025-06-04 11:47:00,2025-06-18 10:46:00 The Iron Sculptor’s Blueprint,"Get ready to transform your physique in just 4 weeks with this high-intensity hypertrophy program. Designed for serious lifters, this short-term plan is your gateway to building muscle, sculpting definition, and unleashing your ultimate potential. Each session combines time-tested classics with focused intensity to ensure maximum growth and efficiency. Highlights: Chest & Biceps Blast: Pump up your chest and arms with presses, flys, and curls that pack on size. Back & Triceps Domination: Widen your back and chisel your arms with powerful rows, pull-downs, and isolation. Shoulder & Trap Sculpting: Create bold, rounded shoulders and towering traps with targeted pressing and raising. Legs of Steel: Build unstoppable lower body strength with heavy presses, curls, and calves work. Chest & Core Focus: Double down on your chest gains, then shred your abs with precision core exercises. Why This Works: This is no ordinary program—it's a 4-week hypertrophy surge designed to push you beyond your limits. Perfect for those looking for short-term intensity to break through plateaus and accelerate growth. Whether you’re prepping for an event or just hungry for change, this plan will deliver results. Bring the focus, bring the fire—4 weeks, one mission: Build your masterpiece.","['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,60.0,152,2024-11-17 02:26:00,2025-06-22 09:15:00 The Kushymonster,"*Recommended for Intermediate lifters or above because of intensity techniques, but beginners are welcome to try. This program is hypertrophy focused, built to target every major muscle group in your body for comprehensive muscle development and strength gains. As someone who’s tried a plethora of influencer-created programs, and tested my own, I’ve picked and chosen my favourite tips and tricks to put into this program. We’ll use intensity techniques, we’ll train to failure, and we’ll select exercises that maximise our focus on muscle stimulation (taking issues like stability, injury, etc. out of the equation). We’ll train 3 on, 1 off. SARMS, Legs & Abs, Chest & Back, rest. Repeat. Always control the eccentric, pause at the stretch, and explode up (safely). There’s no set tempo, but each rep should last at least 2 seconds. Rest at least 90 seconds between all sets. Some will require more rest, and that’s okay. I hate to use the word “optimal,” but this program is built to be optimal. We’ll run a 6-day, 10 week program, with a deload week after every 4 weeks (weeks 5 and 10). Exercise selection will be based on mine and my clients’ personal experience—how much you can feel the target muscle, how well you recover, and how much strength you can gain. From personal experience, as a lifter and personal trainer of 3+ years, a former fat person, and a former skinny guy, I really think anyone would enjoy this. I hate the conception that you need to do 3 sets of every exercise. That’s not true. You can build muscle on 1 set, as long as you train intensely enough. Our priority in this program is INTENSITY; you’ll leave the gym feeling the right muscle every session—I promise. Follow my instructions and cues and you’ll feel yourself making progress. I find myself performing worse when I know I have to do 3 sets of everything; I push myself much more when I only do 2 sets. Because of our high volume, we’ll mainly do 2 sets of every exercise, but will train each day twice per week. You may miss the standard heavy compound lifts, but we’ll incorporate those in variations (smith machine bench and squat, RDLs, dips and pull ups) to make strength gains as well as muscle gains. I tend to stay in the 6-15 rep range, but if you want to focus on strength in a certain compound lift, you’re welcome to reduce the reps and increase sets. Just make sure, above else: Train hard; recover harder. Let’s get big(ger) together.",['Intermediate'],['Muscle & Sculpting'],Full Gym,10.0,70.0,350,2024-12-26 02:43:00,2025-06-18 11:08:00 The Little Bird Protocol,General,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,6.0,40.0,96,2024-08-19 03:15:00,2025-06-18 09:09:00 The Mike Mentzer Heavy Duty Training Program,"The Heavy Duty Training Program, developed by Mike Mentzer, was designed to maximize muscle growth (hypertrophy) in the most efficient and effective way possible. Mentzer’s program sought to optimize intensity, minimize workout volume, and maximize recovery to stimulate muscle growth without overtraining. His philosophy directly opposed the high-volume, frequent training regimens popular in bodybuilding during the 70s and 80s. Core Purpose & Objectives: 1. Maximize Muscle Fiber Recruitment Mentzer believed that training to absolute muscular failure would engage the largest number of muscle fibers. This point of failure meant pushing until no additional reps could be performed with proper form. By doing so, the muscles would receive a powerful growth stimulus, eliminating the need for multiple sets or excessive volume. 2. Minimize Volume (Efficiency) Mentzer saw high-volume training as counterproductive, often leading to overtraining and wasted effort. His philosophy advocated for 1 intense working set per exercise, after appropriate warm-ups, to trigger the maximum hypertrophic response without exhausting the body's recovery systems. 3. Focus on Recovery (Growth Happens Outside the Gym) Mentzer emphasized that muscle growth occurs during recovery, not during the workout itself. Training too frequently or with too much volume prevents the body from fully repairing and growing the muscles. His program recommended training only 2-3 times per week, allowing for 48-96 hours of rest between sessions. 4. Progressive Overload Mentzer stressed the importance of progressively increasing weight or reps over time. Each workout should involve a push to beat previous performance, whether through adding weight, reps, or using intensity techniques like rest-pause or negatives. 5. Simplicity and Intensity The program was designed to be simple but brutally intense. Mentzer aimed to reduce the need for complex routines and extended gym time. Instead, each session included just a handful of exercises, executed with extreme effort and focus. Slow and Steady Training Method Although the exercises themselves were intense, each movement was meant to be performed with perfect form. For many people, this goes without saying. However, Mentzer made sure to emphasize every single movement in an exercise with a full range of motion. This meant taking 2 to 4 seconds on the way up, and the same amount of time in the downward motion. This may not seem like a lot, but for those of us who have gotten used to using our momentum in a lot of lifts, this seriously changes the difficulty of workouts. Mentzer took these principles and refined them into Heavy Duty Training, believing that less was more when it came to building muscle. His goal was to offer bodybuilders a way to train smarter, not harder, and achieve exceptional results without spending hours in the gym every day. https://kylehuntfitness.com/the-mike-mentzer-heavy-duty-training-program/","['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,16.0,40.0,240,2025-02-03 03:58:00,2025-06-18 08:12:00 The Minimalist | 2-Day/Week Bodybuilding Program,"This is meant to be a bare minimum program. It allows you to hit all of the muscles in the body without spending a lot of time in the gym per week. You can run this program with as little as 2 days a week but if you have the time then doing 3 or 4 would be beneficial. If you’re running it 2 days a week I suggest having 3 days between training sessions. If you’re training 3 days a week I suggest lifting Monday, Wednesday, Friday then having the weekends off. Adjust that spacing back or forward a day based on your individuals schedule. If you want a high frequency approach you can train every other day alternating between A and B workouts. Rep Range: Pick 5 to 10 reps or 10 to 15 reps. Once you plateau on a rep range for weeks, rotate to the other. Supersets: Perform exercise 1 then 2 then rest. If you need to catch your breath between exercises you can, I don’t want you to have a heart attack mid session. Rest Times: 90 seconds to 3 minutes per superset. If you’re out of breath to the point where you can’t perform well, take a bit longer. Rest times are guidelines not rules.",['Novice'],['Muscle & Sculpting'],Full Gym,1.0,40.0,6,2024-04-27 06:49:00,2025-06-18 11:54:00 The Mississippi Mule,"To increase strength and muscle stamina Designed for a young high level CrossFit athlete who trains twice a day/ 5 days a week Major lifts will progress from peak sets of 5s on week 1, to triples on week 2, to doubles on week 3, and max singles on week 4. At the end of these 4 weeks the athlete start over and repeat the progression aiming to hit higher peak sets. Each strength session will involve absolute strength work (expressed in 5s,3s,2s, and 1s), and muscular endurance work (expressed in 10+ rep ranges). All muscular endurance work will include active recovery work. (Learning to recover between sets while continuing in lower intensity work- such as run, bike, row, or ski ergs) Strengths sessions will be divided into 4 categories: 1.) Lower 2.) Push 3.) Pull 4.) Olympic Weightlifting Each week there will be two Lower Body days (one will have a squat focus, the other a deadlift focus) Each week will have 3 Push days and 3 Pull days Push days will alternate between a Bench focus and an Overhead focus. Pull days are not programmed in detail here. These sessions will involve a variety of movements chosen by the athlete. (The program will just say “pull-ups”; but the athlete, in these sessions, will need to pick from a variety of movements — muscle ups, rope climbs, all forms of pull-ups, etc) Each week will include 3 Olympic weight lifting sessions. Barbell cycling with active recovery will be attached to then end of each strength session in these days.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,4.0,90.0,112,2024-05-23 11:50:00,2025-06-18 10:46:00 The Mountain,"Peaking program. Can be ran by itself or after 1-2 cycles of The Pit V2. You can use the Amrap test on week 6 for your e1rm or add another week to test your 1rm. Same principles from the Pit and The Pit v2 when it comes to adding weight each week. The secondary movements for each workout can be replaced by targeted variation with the same rep range and sets. For example. Bench first day your secondary movement will be the OHP, or you can do OHP Pin press, Tempo, Pause, etc. this will go for every secondary movement. It is not need but can help get past weak points. The volume is adjusted automatically to make up for the intensity of the main movement. There is hardly any accessories to allow for extra recovery and intensity in the Big 4. DO NOT DELOAD DURING THIS.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,40.0,112,2024-04-25 04:48:00,2025-06-18 11:09:00 The Nutsifyer Training Program,"The true villain of the Hard-Eyes saga. A man who used to be a reject of society turned god. After Ted Chepic rebuilt his village and it was inhabited, a man who was just slightly off moved into the town. Nobody knew the evil that percolated underneath his surface. After interactions with Ted and Alboury that made him feel pathetic, he vowed to destroy the strong and preserve only the weak and those who would obey him. That way, nobody will ever feel inadequate again at the cost of human greatness. Ironically, the one to keep people weak would be the strongest of them all. He threw away his humanity by drinking from the pond that granted Hard-Eyes his power. He essentially became a god with unlimited telekinetic destruction abilities. His true capabilities are unknown, but he claims he could implode the entire universe. He agreed to fight Alboury without his powers, and was nearly beaten. However, he prevailed and then used his powers to heal and kill Alboury. Ted later faced him and horribly disfigured the Nutsifyer in an emotional rage. This scene alone makes the Hard-Eyes movie rated R. However, The Nutsifyer gets back up, heals himself, and starts choking Ted, who was in utter disbelief. However, from the rainforest, Hard-Eyes makes a return and paralyzes the Nutsifyer again (he had paralyzed him from a distance secretly, allowing Ted to stand a chance against the Nutsifyer). Then, Hard-Eyes tore off his head, neutralizing the threat forever. The Nutsifyer was very built, and had a specialized physique with massive arms, shoulders, and back. This is the power we will claim for ourselves.",['Beginner'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,60.0,240,2025-03-07 05:02:00,2025-06-18 11:12:00 The Pit V2,Same principles with adjusting your Main Lift every week like in The Pit. 10 week is optional or just pick a day to retest your 1rm on your lifts to run another cycle. You can run this as many times. You can run this 1-2 times and then do The Mountain to help peak your 1rm,['Intermediate'],['Bodybuilding'],Full Gym,10.0,50.0,285,2024-04-23 04:57:00,2025-06-18 07:47:00 The Power Shredder,"The Power Shredder is a 12-week, split-style workout program designed to maximize strength, hypertrophy, and definition. It combines powerlifting techniques with high-rep hypertrophy and targeted multi-angle exercises to hit every muscle group efficiently. Each workout starts with a compound lift at low reps for strength, followed by a 10/8/6/20 rep scheme for sarcoplasmic hypertrophy, and finishes with bi- or tri-sets to ensure full muscle activation. Abdominal workouts are strategically placed throughout the week to ensure core development and aesthetics. This program is ideal for those who want to build a powerful physique with well-defined muscle groups while pushing through personal limits. Get ready to shred fat and build muscle!",['Intermediate'],"['Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,360,2024-10-11 01:48:00,2025-06-18 08:00:00 The Pure Bodybuilding Program Phase 2 (Jeff Nippar,"Jeff Nippard’s Pure Bodybuilding Program Phase 2.0 is an advanced training program designed for individuals who have a solid foundation in bodybuilding and are looking to push their progress to the next level. This program focuses on optimizing hypertrophy (muscle growth) through a combination of science-backed techniques and structured progression. It builds on the fundamentals of strength and muscle development, but with a more specialized approach that emphasizes advanced training principles.","['Intermediate', 'Novice', 'Advanced']","['Powerlifting', 'Bodybuilding']",Full Gym,10.0,90.0,310,2025-04-06 03:02:00,2025-06-18 09:59:00 The Regimen p/p/l,To increase musculature,"['Novice', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,60.0,340,2024-04-29 06:50:00,2025-06-18 11:01:00 The Rippler,"Increase your SBD total over 12 weeks following Cody Lefevers GZCL The Rippler—adjustments made by removing the OHP training and alternate T2 and T3 exercises to fit my preferences. Enter 2RM for T1 exercises (SBD) Enter 5RM for T2 exercises ( SBD variations)","['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,80.0,166,2024-09-02 03:03:00,2025-06-21 05:23:00 The Rock ‘s Hercules workout,Strength training and a full-body workout inspired by The Rock’s workout routine from the 2014 film Hercules. I did this old workout on one of the many workout apps I used and wanted to share it here.,['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Muscle & Sculpting']",Full Gym,9.0,90.0,234,2025-04-27 05:24:00,2025-06-18 07:50:00 The Routine,Build mass,['Advanced'],['Bodybuilding'],Full Gym,12.0,70.0,348,2024-05-28 04:31:00,2025-06-18 09:31:00 The Shamrock Shred ☘️,"Dublin Down on Deadlifts – Double the effort, double the results. The Leprechaun Lunge – Small steps, big results. The Four-Leaf Flex – Find your luck in every rep.",['Beginner'],['Athletics'],Full Gym,5.0,90.0,255,2024-12-15 04:10:00,2025-06-18 12:19:00 The Shark,:),"['Novice', 'Intermediate', 'Advanced', 'Beginner']",['Athletics'],Full Gym,4.0,20.0,38,2024-05-31 08:03:00,2025-06-18 07:45:00 The Sorcerer Killer (Toji Fushiguro),"(AI) This workout plan is designed to get you closer to the physiques of Toji Fushiguro by focusing on hypertrophy, aesthetics, and functional strength. The combination of high-volume hypertrophy training with some strength work will help you: Increase Muscle Size (Hypertrophy): The high-rep, high-volume sets are structured to maximize muscle growth, which is essential for achieving an aesthetic, muscular look similar to Toji's athletic build. Develop Core Strength and Definition: With core work integrated every day, you’ll build a lean and defined midsection, which is crucial for achieving that shredded, powerful appearance. Build Functional Strength: By incorporating exercises like deadlifts, squats, cleans, and farmer’s walks, you will also develop the raw, functional strength, while still emphasizing Toji’s muscular and lean aesthetic. What to Keep in Mind: Body Fat Percentage: To truly see the muscle definition that Toji, your body fat will need to be low, likely around 10-12% or lower. Achieving that shredded look requires careful attention to your diet and cardio alongside the workout. Genetics and Frame: Your genetic potential, natural muscle shape, and overall frame will also influence how closely you match their physiques. While you can make substantial progress, remember that their bodies are idealized and exaggerated. Still, this plan will bring you much closer to a highly muscular and lean build. Diet and Recovery: To support this intense training, you’ll need to focus on protein intake (about 1g per pound of body weight), enough calories to grow muscle, and proper recovery (sleep, hydration, etc.). With consistency, the plan will allow you to develop a physique that balances muscularity, athleticism, and definition, resembling those anime characters as closely as possible in real life.","['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,70.0,436,2024-10-01 09:18:00,2025-06-18 12:17:00 The Spartan Powerlifting Program,"This is a program is made for Beginners - Intermediates that want to pack on a serious amount of strength. Feel free to take a deload week if needed; typically every 4 weeks (Choose your own accessories) - Conditioning Phase: Weeks 1 - 3 Heavy lifting Phase: Weeks 4 - 7 Peak Phase 1: Weeks 8 - 10 Peak Phase 2: Weeks 11 - 12","['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Garage Gym,12.0,90.0,119,2024-04-21 11:36:00,2025-06-18 08:38:00 The Squire,"Current program I'm using to get strong and jacked. Lots of supersets. Coming off a knee injury, so quad volume is low.","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,60.0,160,2025-06-04 03:07:00,2025-06-18 09:32:00 The Superman Path by Mr. PhD,Unleash the Superman in you,['Intermediate'],['Bodybuilding'],Full Gym,6.0,60.0,138,2025-01-27 03:08:00,2025-06-18 10:56:00 The Thicker,"Minimalist approach to both strength and size, focusing on thickness while in shoulder-recovery mode.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,70.0,100,2025-03-29 02:00:00,2025-06-18 11:55:00 The Variety Pack,"This program is built for the intermediate gym goer who wants intellectually stimulating workouts and variety. This program combines training with weights, bands, body weight etc",['Intermediate'],['Bodybuilding'],Full Gym,16.0,10.0,406,2025-01-07 09:06:00,2025-06-18 07:55:00 The iron addict program,"This all in one program in addition to the strength gain that comes with neural system adaptation with compound exercises, it also allows you to avoid putting hypertrophy in the background with optional isolation exercises.This program is based on the principle of progressive overload.","['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,70.0,168,2025-02-08 10:01:00,2025-06-18 10:33:00 The machine,Beginner to novice friendly program designed for gaining the ultimate dad bod at planet fitness. Do not settle for less.,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,10.0,50.0,410,2025-03-31 06:39:00,2025-06-18 08:35:00 The muscle butter program,"The purpose is pretty simple, just lifting some weights",['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,8.0,50.0,272,2024-08-10 02:16:00,2025-06-18 10:37:00 The powerlifting pro,"Focused around the main lifts. The purpose is to combine the principles of powerlifting and bodybuilding, aiming to develop both strength and muscle size. It focuses on heavy compound lifts to build maximal strength (like in powerlifting) while incorporating higher-rep accessory work for hypertrophy (like in bodybuilding). This type of program helps individuals achieve a balanced physique with increased power and muscular definition, offering the benefits of both strength and aesthetics.","['Novice', 'Beginner', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,14.0,80.0,364,2024-12-07 06:36:00,2025-06-18 11:36:00 Thor Modified,RP Thor workout slightly modified,['Intermediate'],['Muscle & Sculpting'],Full Gym,8.0,50.0,216,2025-05-31 02:40:00,2025-06-18 08:42:00 Thor OdinGains,Achieve an aesthetic and strong physique with this hypertrophic plan focused on progressive overload and mind to muscle connection,['Intermediate'],"['Bodyweight Fitness', 'Bodybuilding']",Full Gym,12.0,60.0,468,2024-07-06 08:10:00,2025-06-18 08:45:00 Thunder Thighs,"Strong legs are the foundation of power and performance. This program is built around heavy squats, posterior chain work, and unilateral movements to maximize strength, size, and explosiveness. Romanian deadlifts, hip thrusts, and lunges develop stability and balance, while paused squats and sled drags improve speed and endurance. Mobility and recovery are just as important to keep you moving pain-free. Whether you’re chasing PRs or just want stronger legs, this plan will get you there. Train hard and stay consistent.","['Beginner', 'Intermediate']",['Powerbuilding'],Full Gym,4.0,70.0,164,2025-03-11 08:51:00,2025-06-18 11:38:00 Tiger Killer - Orochi Doppo,"4 Day Synchronous Rotation Rotation: Upper, Lower, Off, Push, Pull, Off, Off - Full body weekly coverage - Special focus on the Shoulders, Traps, Forearms, Neck - Cut body fat 15-25 lbs. - Gain/ retain muscle tissue while cutting",['Intermediate'],"['Muscle & Sculpting', 'Bodyweight Fitness', 'Bodybuilding', 'Powerlifting']",Full Gym,12.0,80.0,348,2024-10-02 04:31:00,2025-06-18 12:11:00 Tiger rider,This program will help you better yourself and gaining some jacked shoulders in the proccess while progressing your physique in an allround kind of way,"['Intermediate', 'Advanced']","['Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Full Gym,1.0,80.0,17,2023-11-07 03:02:00,2025-06-18 07:47:00 Tighty by Whitey,Designed to be difficult for beginner lifters in order to push the mind through physical struggle/failure.,"['Novice', 'Intermediate']","['Athletics', 'Bodyweight Fitness']",Full Gym,6.0,80.0,198,2025-01-27 05:32:00,2025-06-18 12:10:00 Tigress Hypertrophy,Get the gains of your dreams!,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,12.0,60.0,252,2024-07-13 09:56:00,2025-06-18 11:44:00 Tims Easy Plan To Get Jacked,1,"['Novice', 'Advanced', 'Intermediate']","['Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness']",Full Gym,16.0,60.0,208,2025-02-21 04:12:00,2025-06-18 08:48:00 Tim’s Powerbuilding Program,"This program combines key aspects of powerlifting, and bodybuilding to increase your one rep max for squat, bench, and deadlift. At the same time it will also target muscles that help you build a more “aesthetic” look. This program can also easily adapt to your schedule. Whether you can work out 3, 4, or 5 days a week, simply go to the gym when you can and do the next day in rotation. Just don’t skip or rest more than 3 days in a row. Due to the intensity of the program, don’t work out more than 3 days in a row. Try this program and watch your overall strength increase!","['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,10.0,100.0,210,2024-01-29 05:02:00,2025-06-29 09:18:00 Titanium,"Build a Titanium Core by adding this routine at the end of your workouts. You will be performing 3 Short sessions where you attack the lower back, the Obliques (Rotation and Flexion), and the Abs. Warning: Don’t do this routine if you fear being unbreakable. Recommendation: Start with lightweight and work your weight-Up. Don’t over do it so as not to interfere with other work (Specially Legs and Pull) Rest: as much as you want, but 90 seconds is recommended so as not to take too much time Don’t add any more Core Work, unless you have god-like recovery","['Novice', 'Intermediate', 'Beginner']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,8.0,20.0,72,2025-03-06 04:09:00,2025-06-18 10:48:00 To Failure,Reach healthy habits of lifting to Failure after a warmup set or two.,['Intermediate'],"['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,12.0,50.0,168,2024-06-13 07:01:00,2025-06-18 10:10:00 To Failure 3,"Quick 4 week cut with focus on abdominal and pull ups, supported by heavy weight standard exercises.",['Intermediate'],['Bodybuilding'],Full Gym,4.0,40.0,76,2025-03-18 05:56:00,2025-06-18 11:03:00 To The Core Part 1,"Strong abs, strong back.","['Intermediate', 'Novice', 'Advanced']",['Bodybuilding'],At Home,3.0,20.0,54,2024-09-20 10:14:00,2025-06-18 11:46:00 To be fit,To build my muscles and to be fit,['Advanced'],['Bodybuilding'],Full Gym,5.0,40.0,234,2024-06-25 04:14:00,2025-06-18 08:55:00 Todd's Plan,Intro to weights,"['Beginner', 'Novice']",['Bodybuilding'],Full Gym,12.0,40.0,198,2025-06-20 12:38:00,2025-06-25 04:42:00 Toji Fushiguro Physique - Stage 2,This is stage 2 of Natural Hypertrophy's Toji Fushiguro program.,"['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,60.0,108,2024-03-20 08:04:00,2025-06-18 10:11:00 Toji Fushiguro Push/Pull/Legs,Training a bulky yet aesthetic build,['Beginner'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,238,2025-02-06 04:26:00,2025-06-18 08:04:00 Toji Fushiguro top workout,"This program is designed to transform your body into a powerhouse of strength and athleticism while building lean, sculpted muscle. Inspired by Toji Fushiguro from Jujutsu Kaisen, it focuses on explosive power, high-intensity training, and functional movements. Whether you're looking to increase athletic performance or achieve an aesthetic, muscular physique, this workout combines bodybuilding principles with athletic drills that improve agility, speed, and strength. Get ready to build the kind of physique that blends power, endurance, and muscle definition—just like your favorite anime character. 🧠 How to Approach This Routine This program blends athletic training with classic bodybuilding, which means your mindset and execution should reflect both explosive intent and controlled precision. Here's how to approach each aspect of the routine: ✅ 1. Train with Intention, Not Ego Focus on form first, especially with compound lifts and athletic movements. Explosive exercises (jumps, cleans, snatches) should be done with max effort and full recovery between sets. You’re training for power, not fatigue. Bodybuilding movements (like curls, presses, flys) should be done with control and tension, maximizing the mind-muscle connection. 🔁 2. Follow the Weekly Flow You’ll be training 5 days per week with Wednesdays and Sundays as your recovery days. These are perfect for: Low-intensity cardio (20–30 min walks, incline treadmill, cycling) Mobility work or yoga Breath work or recovery sessions if needed 🔼 3. Progressive Overload is Key Every 1–2 weeks, aim to: Increase weights slightly (2.5–5 lbs is enough for most lifts) Add an extra rep to a set Reduce rest times slightly for more intensity If you're stalling or overly fatigued, keep the weight the same but focus on cleaner reps or slower eccentrics. 🔄 4. Use RPE (Rate of Perceived Exertion) Wisely This program uses RPE cues to help guide your effort: RPE 6–7: You should have 3–4 reps left in the tank. Use this for warm-up sets or technical lifts (like cleans or snatches). RPE 8: This means you’re working hard but cleanly—1–2 reps left in the tank. RPE 9–10: Only used for bodyweight AMRAPs or final sets of accessories (like push-ups or lateral raises). ⚙️ 5. Warm-Up Before Every Workout A proper warm-up primes your CNS and reduces injury risk: 5–10 minutes of light cardio Mobility work (hips, ankles, shoulders) Ramp-up sets of your first compound lift On athletic-focused days, include dynamic drills: high knees, butt kicks, A-skips, and light bounding. 🧱 6. Customize Based on Your Equipment If you don't have access to: Barbells: Substitute with dumbbells or kettlebells. Machines: Use resistance bands or bodyweight alternatives. Cable stations: Use dumbbells or suspension trainers (TRX) to mimic",['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Powerlifting', 'Bodyweight Fitness']",Full Gym,8.0,70.0,280,2025-04-09 03:23:00,2025-06-18 08:27:00 Toji Powerbuilding-programm,"Achieve the Toji physique While implying rules of Powerlifting calesthenics, and heavy duty Training by Mike Mentzer.","['Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,90.0,228,2024-06-02 03:45:00,2025-06-18 07:59:00 Toji physique program,"The program focuses on the muscles of the upper body primarily - shoulders especially lateral delts, and back but also chest and arms. The lower body is still trained to avoid ridiculous muscle imbalances but relatively minimally. It's a modified upper-lower split where you train your upper body 3 times a week and your lower body 2 times a week, ideally you would take a rest day after the second upper day and after the third upper day but running it continously for 5 days and taking 2 rest days in a row is possible. Most of the days consist of supersets for the sake of time efficiency, but if for any reason the superseting is not possible the exercises can be done separately, however the supersets were designed in such a way that it should be possible unless the gym is really crowded. The volume is decently high, if you notice that you don't recover on time for the next workout feel free to decrease the number of sets. If you can take more volume of course increase the number of sets. If you are efficient with your supersets the workouts should take about 1h if you're not they will take about 1,5h.",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,288,2024-11-12 12:56:00,2025-06-18 09:01:00 Tom PHUL,Get strong and put on muscle,['Beginner'],"['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,80.0,336,2025-01-16 02:01:00,2025-06-18 11:33:00 Tom's Strenght,STRENGHT!,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,5.0,70.0,82,2024-11-04 08:29:00,2025-06-18 09:21:00 Tony’s Program,The purpose is really to keep it simple yet effective.,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,4.0,60.0,108,2025-06-10 01:57:00,2025-06-18 08:33:00 Top3fitness Power Lifting,"Here is a 12-week powerlifting program designed to increase your squat, bench press, and deadlift. This program is structured with periodization in mind, meaning that the intensity will gradually increase over the 12 weeks. The main focus is on increasing strength while allowing for recovery and adaptation.","['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,70.0,232,2025-03-11 03:45:00,2025-06-18 10:59:00 Torso (push & pull) limbs (arms & legs) cardio. T rex to X.,"My legs are big enough. I want to grow my upper body and get my running stats up. Time to recover from T rex body shape and get that X shape. Exercise selection changes through the week. Exercise order reflects what you want to grow. Calves are an exception and they should be done first. Easy to recover and don’t hinder other things. Push, pull, and abs are on the first day. Shoulders, triceps, biceps, forearms are on the second day. Superset is recommended. Cardio, legs and stretching (let’s get those splits done), and any lagging body part is on the third day. Cardio tracks the minutes you can run for in a stretch. Doing it for 30 minutes at 10 kmph will get you to a 5K run. Don’t skip the warmup. Important: go to failure if you’re small or are lifting small weights. Sets as many as you can do between 2-5. Reps don’t matter if you’re going to failure. But pick such a weight that lets you do 8-15 reps. Eat well. Hit protein. Aim to gain 1-1.5 KGs every month for 6-8 months. After that, lose 2 kgs a month for 2 months. And switch it up in the next two months. One year later you’re jacked and stacked. References: 1. Renaissance periodisation’s Mike Israetel 2. Basement bodybuilding","['Beginner', 'Novice', 'Intermediate']","['Powerbuilding', 'Muscle & Sculpting', 'Powerlifting']",Full Gym,1.0,60.0,37,2024-03-14 03:21:00,2025-06-18 12:23:00 Torso - Piernas,Rutina full torso - piernas con semana de descarga,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Powerlifting', 'Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,5.0,70.0,180,2025-02-25 10:37:00,2025-06-18 10:47:00 Torso Limb Split,Beginner/novice torso/limb split. I was on upper lower and found I struggled to complete arm volume after upper day so I made this split. Goals are bodybuilding and general aesthetics.,['Advanced'],['Bodybuilding'],Full Gym,12.0,60.0,264,2024-02-04 09:05:00,2025-06-18 12:06:00 Torso Limb Torso Arm,"Torso Limb with even more emphasis on arms, at the expense of one leg day.",['Novice'],['Muscle & Sculpting'],Full Gym,12.0,60.0,288,2025-06-17 01:57:00,2025-06-18 10:05:00 Torso Limbs,"Superset based bodybuilding program. Go to failure or 0 RIR on everything that won't decapitate or crush you if you do so. Stick to a good standard of form without obsessing over it (at least a 2 second eccentric, 1 second pause at the stretched position, as big of a stretch as possible, explosive concentric, no hip involvement). Didn't include any rear delt work as, in my experience, they grow just fine without isolation, but you can add them as a superset to your ab work. I really enjoy skiers, meadows rear delt swings or the single arm cross body cable stuff. In movements where it's safe, do lengthened supersets after failure, especially if they have shit resistance profiles (back work, incline curls, etc.) or just straight up do lengthened partials instead of full rom. 😢🤳 You before program 💪🏿🤵🏿‍♂️ You after program","['Beginner', 'Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,70.0,424,2024-06-19 02:12:00,2025-06-18 07:50:00 Torso Limbs 2025-2026,Upper Lower x2 hehe xD,"['Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,16.0,80.0,272,2025-01-12 07:00:00,2025-06-18 11:22:00 "Torso,limbs,P&P By FisH","strength plus hypetrophy for lifters who want to focus on push workouts mon-torso tue-limbs wed-rest thurs-push fri-pull sat-push sun-rest",['Intermediate'],"['Athletics', 'Powerbuilding']",Full Gym,8.0,90.0,329,2024-11-29 04:28:00,2025-06-18 11:22:00 Torso/Limbs Split,"Traditional Upper/Lower split redesigned to reduce upper body session days, and also increasing arm emphasis, by moving arm work to lower body session days. Works on the principle of high frequency so work sessions as ULR repeat.","['Novice', 'Intermediate', 'Beginner', 'Advanced']",['Athletics'],Full Gym,12.0,60.0,468,2025-01-18 05:37:00,2025-06-18 11:25:00 Torso/Limbs bw,"Bodybuilding. I'm too lazy, I guess run it until deload.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",At Home,1.0,72.0,25,2025-06-18 09:39:00, Torso/limbs 4x hypertrophy,Intermediate training program for hypertrophy and decent strength. 4 times a week with 2 times muscle frequency weekly pro muscle group. Feel free to change exercise if you don't like one. Best to do when bulking.,"['Novice', 'Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,12.0,70.0,384,2024-09-08 07:58:00,2025-06-18 10:53:00 Total Fit by sól,"This 12-week exercise program is designed to help individuals achieve a complete body transformation by building strength, enhancing flexibility, and improving balance. Tailored for those with a foundation in fitness, this program includes a balanced mix of strength training, high-intensity interval training (HIIT), and full-body flexibility and balance exercises. Each week consists of four structured workouts that progressively increase in intensity to ensure continuous improvement in physical fitness and overall health. Whether you’re looking to build muscle, lose weight, or improve your flexibility and balance, this program provides the guidance and structure needed to achieve your fitness goals.","['Advanced', 'Intermediate', 'Novice', 'Beginner']",['Powerbuilding'],Full Gym,12.0,60.0,520,2024-07-26 02:44:00,2025-06-18 08:46:00 Total body 4 day split,"Program for 4 days a week. Aiming for hitting all muscle groups with emphasis on chest and arms , starting each day with compound exercise and ending with an ab finisher.","['Intermediate', 'Advanced']","['Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,444,2025-05-19 07:26:00,2025-06-18 09:24:00 Trad & Jacked,"Some old basic barbell, dumbell, calisthenics and weightlifting movements for that manly strength. Rules: Add 2 reps each week, but if it exceed the rep range, you can add 2-5kg.","['Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Garage Gym,10.0,100.0,297,2024-04-23 01:33:00,2025-06-18 10:48:00 Traditional with a hint of science,Optimizing a 5 day split with super sets focusing on progressive overload and hypertrophy. This will help save time while also being able to be in the gym 5 days a week. Each day could be 30 minutes or a hour. Add abs and secondary exercises as you see fit. Compound movements are meant for lower reps with the heaviest weight you can do. Bring yourself to failure or within 2 reps of failure.,['Intermediate'],"['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,624,2024-10-19 01:43:00,2025-06-18 12:09:00 Trail Run Gym,Strength to complement trail running 4 days a week based off trail running magazine program. https://www.trailrunnermag.com/training/strength-training-training/this-8-week-strength-program-is-designed-to-help-you-run-injury-free/,['Intermediate'],"['Powerbuilding', 'Bodybuilding']",Garage Gym,8.0,60.0,98,2025-02-14 06:56:00,2025-06-18 11:12:00 Train Like Arnold,"This 3-day-per-week program is inspired by the legendary Arnold Schwarzenegger’s training split, reimagined for a more manageable schedule. Designed to maximize hypertrophy, it combines compound and isolation exercises with the golden-era pump. Whether you’re balancing studies or dominating daily life, this plan gives you the tools to grow big, bold, and brutal, just like the Austrian Oak himself. Rest time guidelines: - strength exercises 3 minutes - pump exercise 90 seconds","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,60.0,144,2025-06-20 10:53:00,2025-06-25 04:40:00 Train Like moon knight Super X Workout Challenge Verison 1,"Get into shape like Oscar Issac did for Moon knight on Disney plus Oscar's training consist of weightlifting mixed with MMA cardio mixed in",['Intermediate'],['Bodybuilding'],Full Gym,4.0,30.0,152,2024-06-01 05:04:00,2025-06-18 08:41:00 Train as the Rock,Get muscles and a lot of them,"['Novice', 'Intermediate']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,396,2024-03-19 05:31:00,2025-06-18 07:53:00 Train in the spirit,Health,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,70.0,160,2025-01-23 06:14:00,2025-06-18 11:57:00 Trainer Steve's 15,"This 4-week novice-intermediate based program is designed to help increase your muscular strength and size at only 15 minutes per day. This can be a great option if you're in a busy season of life, but you still want your fitness to be a priority. All exercises are prescribed for using dumbbells due to their accessibility. However, a barbell and/or kettlebell can easily be substituted. Almost all lifts are not programmed as supersets, but they can be, if you need to save more time.","['Beginner', 'Novice']","['Athletics', 'Bodyweight Fitness']",Dumbbell Only,4.0,20.0,48,2024-12-21 04:07:00,2025-06-18 11:57:00 Trainer Steve's Classic Streetlifting Program,"This intermediate-advanced program is designed to increase your 1RM strength for the weighted dip and chinup/pullup for an upcoming ""classic"" formatted streetlifting meet or just to set some personal PRs. The program also offers sufficient volume to increase lower body strength and size. Each workout should take approximately 30 minutes or less to complete, so it is a great option for someone with a busy schedule. The program consists of a combination of calisthenics based exercises and free weights.",['Novice'],['Bodybuilding'],Garage Gym,6.0,30.0,94,2024-12-19 06:34:00,2025-06-18 12:07:00 Trainer Winny's PPL (1),The purpose of this program is to built strength and muscle with a program that's effective.,['Novice'],"['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,90.0,528,2024-10-03 04:01:00,2025-06-18 10:09:00 Trainer Winny’s PPL,"The purpose of this program is to build strength and size. Once you hit the top end of the rep range, increase the weight by 5 to 10 pounds and start again on your heavier weight to introduce progressive overload into your training. If you do this",['Advanced'],['Bodybuilding'],Full Gym,4.0,60.0,164,2025-04-11 12:52:00,2025-06-19 04:29:00 Trainer winny Begginer program,Familiarise with the gym,['Novice'],"['Muscle & Sculpting', 'Powerbuilding']",Full Gym,8.0,50.0,128,2024-02-18 02:36:00,2025-06-18 11:48:00 Training,Stark werden und so aussehen.,"['Novice', 'Intermediate', 'Beginner']","['Powerlifting', 'Powerbuilding']",Full Gym,16.0,120.0,560,2024-12-02 03:46:00,2025-06-18 10:41:00 Training Regime (1.0) - Sept 2024,"The purpose of this workout plan is to help you maintain a lean, muscular physique with a balanced focus on strength, muscle growth, and endurance, tailored to your specific preferences and goals. Here's a breakdown of the key elements: 1. Focus on Key Areas: Legs, Arms, and Shoulders are the primary muscle groups targeted for development, with an emphasis on building strength and muscle size while maintaining balance. Chest and Back are maintained through consistent, moderate-volume training to ensure these areas stay developed without overwhelming the focus on legs, arms, and shoulders. Lower Back Strength is specifically addressed with targeted exercises like hyperextensions and machine-based back movements, ensuring spinal support and overall stability. 2. Well-Rounded Workouts: Each workout targets 2-3 muscle groups, ensuring you build strength and muscle across all areas of your body. 8 exercises per workout day increase the volume, allowing for better hypertrophy (muscle growth) while balancing strength development. Each day ends with 15-20 minutes of cardio (StairMaster, spin classes, treadmill) to support overall cardiovascular health and aid fat loss. 3. Customized Preferences: Avoiding deadlifts, rack pulls, and traditional squats, the workout uses machine-based alternatives (hack squats, leg presses) and back exercises that fit your preferences while avoiding lower back strain. Active recovery day with abs and organized sports (or hikes) provides a day of light activity to rest muscles while keeping you moving and developing core strength.",['Intermediate'],['Bodybuilding'],Full Gym,8.0,120.0,328,2024-09-09 06:23:00,2025-06-18 08:05:00 Trainingsplan,6 Wochen Einstieg um eine Basis zu bauen,['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness']",Full Gym,6.0,120.0,156,2024-04-20 11:53:00,2025-06-18 10:00:00 Transforma tus Glúteos:Programa para Principiantes,"Este programa está diseñado para el desarrollo de glúteos y piernas, ofreciendo una progresión fácil de seguir. Está enfocado en mujeres principiantes en el gimnasio y también incluye ejercicios para otros grupos musculares del tren superior. En esta rutina vamos a usar algunos conceptos clave de progresión para que tengas un camino y objetivos claros y medibles de tu avance cada semana, a continuación los detallo: 1. % de 1RM (Repetición Máxima): El 1RM es el máximo peso que puedes levantar una vez en un ejercicio. Trabajar con un porcentaje de tu 1RM (ej., 70%) te ayuda a ajustar la carga para que el entrenamiento sea desafiante pero seguro. Ejemplo: Si tu 1RM en sentadillas es 100 kg, entrenar al 70% significa usar 70 kg. 2. RPE (Escala de Esfuerzo Percibido): El RPE mide lo difícil que sientes un ejercicio en una escala del 1 al 10, donde 1 es muy fácil y 10 es el máximo esfuerzo. Ejemplo: Un RPE de 8 significa que podrías hacer 2 repeticiones más antes de fallar. Esto te permite ajustar la intensidad del entrenamiento según cómo te sientas cada día. 3. DP (Doble Progresión): Este método te permite progresar en dos etapas: primero aumentando repeticiones y luego, cuando alcanzas el máximo de repeticiones (ej., 12), incrementas el peso. Ejemplo: Si haces 8-12 repeticiones, cuando logres 12, subes el peso y vuelves a empezar con 8 repeticiones. 4. DDP(Doble Progresión Dinámica): Es una variación donde, además de aumentar peso o repeticiones, también puedes cambiar la velocidad de las repeticiones (más lentas o explosivas). Esto te permite mejorar tanto la fuerza como el control muscular.","['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Athletics']",Full Gym,8.0,80.0,192,2024-08-26 08:18:00,2025-06-18 11:15:00 Transforma tus glúteos 2,"Este programa de 12 semanas está diseñado para desarrollar fuerza y masa muscular, especialmente en la zona de glúteos y piernas, áreas que son prioridad en mujeres. Se divide en dos fases de 6 semanas cada una, con una progresión de cargas y cambios en repeticiones para maximizar la ganancia muscular y la fuerza. Estructura del Programa Fase 1 (Semanas 1-6): Durante esta fase, el enfoque principal es la hipertrofia (aumento de volumen muscular). Aquí trabajamos en rangos de repeticiones de 8-12 para ejercicios compuestos y de 12-15 en ejercicios de aislamiento. El objetivo es crear una base sólida en técnica, resistencia muscular y volumen. Fase 2 (Semanas 7-12): En esta fase, la meta es continuar desarrollando fuerza y tamaño muscular, con una orientación más intensa hacia el aumento de fuerza. Las repeticiones se reducen a 6-8 para ejercicios compuestos y 10-12 para aislados, lo que permite levantar cargas más altas. Periodización y Progresión El programa está diseñado para que haya una progresión semanal, aumentando el peso gradualmente. La periodización ayuda a prevenir el estancamiento y optimiza el crecimiento muscular. A medida que avances, notarás mejoras tanto en el tamaño muscular como en la fuerza.",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,80.0,324,2024-11-19 12:09:00,2025-06-18 08:16:00 Treino do Josu,Hipertrofia,[],[],Full Gym,1.0,60.0,26,2025-01-26 10:56:00,2025-06-18 08:07:00 Tren is encouraged,tren is encouraged.,['Intermediate'],"['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,110.0,385,2024-04-17 08:03:00,2025-06-18 12:01:00 Tren like strength,"This program is designed to put a solid amount on ur total and build all sorts of lifts If you can’t handle the squat to deadlift fatigue ratio run the program for 12 weeks and deadlift at 50% every other week (heavy deads every fortnight)","['Intermediate', 'Novice', 'Beginner']","['Powerbuilding', 'Bodybuilding']",Full Gym,6.0,90.0,114,2024-09-12 01:39:00,2025-06-18 08:25:00 Treningsplan 2025 // Strength x Muscle Growth,Bli en giga chad,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,10.0,120.0,520,2025-05-24 08:06:00,2025-06-18 12:19:00 Trent’s BBL PPLUL,To get huge,['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,12.0,60.0,396,2025-02-24 02:24:00,2025-06-18 11:14:00 Trial of the Grasses - Witcher Workout,"Inspired by the legendary White Wolf, the Witcher Routine is a four-day hybrid program combining strength, functional fitness, and core work designed to sculpt a lean, powerful, and agile body. It incorporates structured strength training, explosive cardio, and focused core development to embody Geralt’s combination of strength, endurance, and combat-readiness. Perfect for those looking to adopt a disciplined, Witcher-like lifestyle.","['Beginner', 'Novice']","['Powerbuilding', 'Powerlifting']",Full Gym,8.0,60.0,248,2024-12-23 07:41:00,2025-06-18 08:13:00 Triathlon Strengthening,"The program's primary purpose is not to build maximal bulk, but to strategically enhance your performance, durability, and efficiency as an endurance athlete. Key Objectives: 1. Preserve Lean Muscle Mass: High-volume endurance training can sometimes lead to muscle catabolism (breakdown). These sessions provide the stimulus needed to maintain your existing muscle mass, ensuring you retain strength and power throughout your preparation. 2. Develop Functional, Triathlon-Specific Strength: Exercises are selected to strengthen the key muscle groups vital for all three disciplines. This includes: - Lower Body Power: For a stronger, more efficient pedal stroke on the bike and a resilient stride during the run. - Upper Body Strength & Endurance: To improve your pull in the swim and maintain a stable, aerodynamic position on the bike. - Core Stability: A strong core is fundamental for efficient power transfer from your limbs, maintaining good posture during long efforts (especially on the bike and run), and reducing energy leakage. 3. Enhance Injury Resilience: By strengthening muscles, tendons, and ligaments, particularly around vulnerable joints, these workouts aim to reduce the risk of common overuse injuries associated with the repetitive nature of triathlon training. Addressing potential imbalances and improving stability are key. 4. Improve Power Output and Efficiency: While endurance is paramount, strength forms the foundation for power. A stronger athlete can often produce more power with less perceived effort, leading to improved efficiency and speed, especially on the bike and during the swim. 5. Support Recovery and Form: Well-conditioned muscles can sometimes recover more quickly and are better able to maintain good biomechanical form even when fatigued, which is critical in the later stages of a long race.","['Novice', 'Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,4.0,60.0,64,2025-06-04 11:26:00,2025-06-18 09:23:00 Troy PL,"A calculated assault on the big three — with volume, intensity, and frequency structured to build real-world, platform-ready strength. Troy’s programming is grounded in principles that work: progressive overload, autoregulated intensity, and strategic fatigue management — but still leaves room for instinct and grit. Core Principles: • Heavy Compound Focus — Squat, Bench, Deadlift run the show. Accessories support, they don’t steal the spotlight. • Top Set + Backoff Strategy — Heavy top sets to push limits, followed by volume work to engrain movement patterns and build muscle. • Autoregulated Load Management — If the weight’s flying, you push. If fatigue creeps in, you adjust — but you never back off without a reason. • 4-Day Split — Enough frequency to progress, with enough room for recovery.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,160.0,104,2025-03-17 02:55:00,2025-06-18 11:59:00 Trying to be better,Get up and do something,"['Beginner', 'Advanced', 'Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,60.0,144,2025-03-05 04:27:00,2025-06-18 09:22:00 Tsatsouline x3 - Simple & Sinister kettlebell,"Pavel Tsatsouline believed in low volume, high intensity, high frequency. greasing the groove refers to practicing a lift frequently without pushing the muscle to failure. This helps improve motor patterns and builds neurological adaptations to make you stronger without fatiguing the muscles excessively. Pavel also encouraged proper form, tightness, technique, maximal force with zero wasted movement. This program is barebones simple. progress your movements with strict form. This is a kettlebell-only program.","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,30.0,48,2025-06-05 02:44:00,2025-06-18 12:28:00 Turbo Diesel 4 Day Linear Progression,"4 Day per week LP meant to be run two days on, one day off, two days on two days off ex: Mon, Tues, Thurs, Fri. This is a 4 day split linear progression intended for novices new to lifting and late-novice/intermediate lifters coming off of a long layoff and looking for a bridge program. Each day will have two primary compound lifts. 5-10 lbs added each session for the squat, deadlift and clean with 2.5-5lbs added for the pressing movements. On deadlift we will use a + set to squeeze more out of our good workouts and prevent stalls. The primary lifts will be the low bar squat, deadlift (conventional please), bench press, overhead press, and the power clean. Some basic accessories are programmed as well. Add additional accessories as needed or desired. Dips, pull overs, lateral raises, skull crushers, and rowing variations all in the 8-12 rep range all recommended accessory work to be dosed as desired but not required. Pull-up/chins should use assistance or weight as needed to to hit 5-8 rep range. Program is written for 6 weeks but can be rode out until progression stops. Workouts are either A,B or C. I would try to run out the ACAB sequence out to 12 or even 16 weeks for a newer lifter (SKINNY GUYS NEED TO EAT)","['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,6.0,60.0,96,2024-03-17 03:36:00,2025-06-18 11:51:00 Turbo Diesel: High Volume Arm Focused Program,Arms focused hypertrophy program,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,4.0,90.0,116,2024-08-16 12:44:00,2025-06-18 08:55:00 Tyler’s PPLUL,Movements I like. 12 effective sets per workout.,['Novice'],"['Bodybuilding', 'Powerbuilding']",Full Gym,8.0,50.0,208,2025-04-14 01:05:00,2025-06-18 08:31:00 Tyler’s Strength and Endurance Training Program,"Beginner to Intermediate Training Program to Build Overall Strength, Power, Endurance and Cardiovascular Resilience. -Great for the Elderly to Build the Necessary Foundation for Cardiovascular Health and Injury Prevention. -Great for Young Athletes to Learn the Fundamentals of Lifting and Training for Sports and Everyday Fitness.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,4.0,60.0,36,2024-10-12 03:07:00,2025-06-18 11:28:00 Typical 5 day workout,1 hour a day workout planner. Get back in shape.,['Novice'],['Bodybuilding'],Full Gym,5.0,60.0,85,2024-05-04 06:42:00,2025-06-18 12:09:00 Tyrone and Liam,TO MAKE U BIG AND STRONG,['Novice'],['Bodybuilding'],Garage Gym,4.0,90.0,96,2025-06-23 09:45:00,2025-06-25 04:43:00 U.S Agent,To build strength and muscle use proper form and do what you can,['Beginner'],['Bodybuilding'],At Home,12.0,10.0,372,2024-12-01 05:07:00,2025-06-18 12:22:00 U/L + Full Body,Weekend and Mid Week Training,['Beginner'],['Bodyweight Fitness'],Full Gym,1.0,60.0,15,2025-04-05 04:48:00,2025-06-28 04:58:00 U/L/A/U/L,"Intermediate program 5x days a week. This is a modified version of natural hypertrophy’s intermediate program, I just made a couple tweaks to an already good program. It’s a bodybuilding focused program but feel free to go heavy on initial compounds if you like, 4-6 rep sets. 0-2 reps within failure for compounds and take isolations to or beyond failure. Use double progression but if you begin to stall after a couple of weeks reduce to 1 set for everything for one week to deload a bit and reset fatigue.","['Intermediate', 'Advanced']",['Powerlifting'],Full Gym,12.0,90.0,216,2025-05-20 11:48:00,2025-06-18 12:11:00 U/R/U/L/U/L/R,Mass,"['Novice', 'Intermediate']","['Athletics', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,8.0,60.0,336,2024-12-01 06:52:00,2025-06-18 09:13:00 UL PP,GAINZ,['Intermediate'],"['Bodybuilding', 'Powerlifting']",Full Gym,10.0,80.0,260,2024-09-29 03:28:00,2025-06-18 10:20:00 UL PPL Strength,get strong look better,['Advanced'],['Powerlifting'],Full Gym,8.0,80.0,240,2025-01-01 07:36:00,2025-06-18 09:20:00 UL UL,To build muscle equally,"['Beginner', 'Novice']",['Muscle & Sculpting'],Full Gym,12.0,120.0,324,2025-05-02 06:58:00,2025-06-18 12:08:00 ULCUL,Hypertrophy HIT,"['Beginner', 'Advanced', 'Novice', 'Intermediate']",['Powerlifting'],Full Gym,8.0,40.0,272,2024-06-03 10:55:00,2025-06-18 10:41:00 ULPPL,Upper Lower Push Pull Legs,['Beginner'],"['Athletics', 'Bodyweight Fitness']",Full Gym,8.0,60.0,622,2023-12-29 10:28:00,2025-06-18 11:08:00 ULPPL (mon-fri),"This program is the best way I am aware of to train each muscle twice per week, while providing adequate volume for all muscle groups, not sacrificing accessory work , and only training 5 days per week, with weekends off. The program uses antagonistic supersets to pack in volume without sacrificing performance. Train hard and with intention, Monday through Friday and enjoy your weekends away from the gym.",['Intermediate'],['Bodybuilding'],Garage Gym,8.0,70.0,183,2024-09-27 01:45:00,2025-06-18 08:20:00 ULPPL Latvian power,"The purpose of this program is to provide a balanced and efficient full-body workout routine that targets all major muscle groups, with an emphasis on strength and hypertrophy. It incorporates compound and isolation exercises to ensure comprehensive muscle development, promotes shoulder health with a balanced mix of pressing and pulling movements, and includes specific focus on often-neglected areas like the rear delts, traps, and calves. The program aims to optimize muscle growth while minimizing the risk of injury, promoting overall strength, and enhancing muscle symmetry.",['Advanced'],['Powerbuilding'],Full Gym,12.0,80.0,372,2025-06-10 09:03:00,2025-06-30 03:04:00 ULTIMATE 3 DAY HYPERTROPHY ( NO LEG DAYS ),This plan is designed for people who prefer to train within an optimal rep range and set scheme with a push pull format but are not a fan of solo intense leg days. This plan incorporates hypertrophy focused leg exercises into each session making this split a full body push and full body pull ensuring you train each muscle group within a 4 to 5 day period from one another over 3 training sessions per calendar week with atleast one day rest between workouts for optimal recovery.,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,16.0,70.0,448,2024-11-09 12:57:00,2025-06-18 11:37:00 ULUL+,Upper lower split with an added accessory day,"['Intermediate', 'Advanced']",['Bodybuilding'],At Home,6.0,60.0,129,2024-08-20 12:30:00,2025-06-18 10:00:00 ULxPPL,.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,90.0,282,2025-05-12 06:43:00,2025-06-18 11:04:00 UNKRAUT (3 day full body powerbuilding),"„UNKRAUT“ is a 3 times a week full body program inspired by the Texas Method. It‘s designed for people who don‘t have time to go to the gym too often due to work, life or even participating in other sports.","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,6.0,90.0,138,2024-05-02 07:55:00,2025-06-18 08:27:00 UPPER / LOWER / CHEST&BACK / ARMS,Hybrid split: bodybuilding / marathon training,['Beginner'],['Muscle & Sculpting'],Full Gym,16.0,90.0,384,2024-10-28 04:28:00,2025-06-18 08:08:00 UPPER LOWER 3 DAY SPLIT,"3 day a week, upper lower A/B split","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Garage Gym,8.0,60.0,138,2024-05-18 11:33:00,2025-06-29 11:11:00 UPPER-LOWER AT HOME WORKOUT,"to build muscles using your own bodyweight in 12 weeks, 4 days per week: day 1: upper day 2: lower day 3: rest day 4: upper day 5: lower day 6: rest day 7: rest",['Intermediate'],"['Bodybuilding', 'Powerbuilding']",At Home,12.0,60.0,288,2025-06-04 01:57:00,2025-06-18 08:13:00 UPPER-LOWER-FULL,"Begginer friendly made to stimulate muscle hypertrophy and gain strength, low volume low frequency balanced volume.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,80.0,192,2024-10-07 07:51:00,2025-06-18 10:43:00 Ultimate Beast Booty Workout Program - 4 Day Split,"This program is designed for women looking to maximise their glute growth while still building proportional strength throughout their body. The program is split into a 4 day legs, push, pull, legs split, with the first leg day having an emphasis on glutes. This program is ideal for intermediate to advanced lifters looking to build off their first year of lifting.",['Novice'],"['Bodybuilding', 'Powerlifting']",Garage Gym,12.0,60.0,264,2025-05-09 01:11:00,2025-06-18 08:36:00 Ultimate Booty Gainz,ees,"['Advanced', 'Intermediate']","['Powerbuilding', 'Bodybuilding']",Garage Gym,18.0,10.0,582,2025-05-26 08:37:00,2025-06-18 11:53:00 Ultimate Guts Full Body Program,"This program uses Ultimate hypertrophy program (full body) from Natural Hypertrophy as base and borrows from his Guts training program. 3X a week",['Intermediate'],['Powerlifting'],Full Gym,12.0,90.0,108,2025-05-26 02:22:00,2025-06-18 11:40:00 Ultimate Hypertrophy Advanced,Advanced version of the Ultimate Hypertrophy Programs from Natural Hypertrophy. Main goal is to pack muscle as an advanced trainee.,"['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,10.0,70.0,180,2025-01-26 09:23:00,2025-06-18 09:58:00 Ultimate PPLUL,"PPLUL program, 5 days a week using only barbells and dumbells. This program will allow you to gain a substantial amount of muscle while also improving strength and athletic ability.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Garage Gym,8.0,40.0,176,2025-02-23 09:49:00,2025-06-18 10:24:00 Ultimate ULUL + Arm Destroyer Program (5 Days),"Your regular 4 day upper lower split but with a killer arm day (read to the end) Arm day is a bit different, here’s how you do it: For every exercise, start with a failure set with a weight that causes failure at 12 reps. Then rest for 15 seconds and try to get in as many reps as possible. The program will tell you how many of these “Effective Reps” you need to get. You can take 15 secs pauses between these ERs, just make sure you hit the number specified. Example: For 20 ERs, after a set of 12 reps, you can do something like : 5 reps + 15s rest + 8 reps + 15s rest + 7reps = 20 Effective Reps. This was inspired by AthleanX Monday - Upper 1 Tuesday - Lower 1 Wednesday- Rest (or Cardio if you want) Thursday - Upper 2 Friday - Lower 2 Saturday- Arms Sunday - Rest (Light Cardio if you want)","['Novice', 'Intermediate']","['Muscle & Sculpting', 'Bodybuilding']",Garage Gym,6.0,70.0,245,2024-01-13 07:35:00,2025-06-18 11:53:00 Ultimate Upper Lower +,"Upper lower with focus on delts, neck and forearms",['Intermediate'],['Powerlifting'],Full Gym,10.0,40.0,177,2024-09-01 08:50:00,2025-06-18 08:21:00 Uncommon Among Most Uncommon Men !!!,This is where we push past our limits .......................,"['Novice', 'Intermediate']","['Athletics', 'Muscle & Sculpting']",Full Gym,18.0,120.0,830,2025-06-09 01:48:00,2025-06-29 02:52:00 Uncommon Among Uncommon Men .,Build strength with hypertrophy.,"['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,18.0,120.0,1044,2025-06-08 10:44:00,2025-06-18 09:37:00 Unmatched Power: 8 Week Plan For Power And Athleticism,"I’ve been interested in sports performance for many years and I’ve decided to create this program for gaining extreme athleticism. The program focuses on building a huge power output in the leg, hip and core region, since I’ve found that to be the most effective way to become powerful and athletic. The program is designed to increase your performance in sport specific movements like jumps, sprints, throws, kicks and even punches. P.S. for combat sports I’d suggest doing neck exercises instead of grip training","['Novice', 'Beginner', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,8.0,90.0,120,2024-02-02 04:28:00,2025-06-20 06:18:00 Unorthodox Bro Split,"Perfect for experienced lifters who are looking to try body part split that is slightly different than traditional programs. Legs will be split up into two days and some shoulder spread throughout the training week. Feel free to add shrugs or more claves and abs where you see fit. I usually use dynamic or double progression methods. Occasionally I will go to failure on the last set and if I get 2+ reps than my rep goal I will add weight next week.",['Intermediate'],['Bodybuilding'],Full Gym,12.0,50.0,324,2024-09-21 10:35:00,2025-06-18 09:18:00 Upgraded Upper/Posterior Split,"For those who want to specialise in the ‘movie star’ muscles to get that superhero look, whilst getting strong in the process. Your main performance metrics are flat smith bench, 30° incline smith bench, bent over barbell rows and zercher squats.",['Intermediate'],['Powerbuilding'],Full Gym,4.0,90.0,96,2024-07-31 10:01:00,2025-06-18 08:41:00 Upper + Full body split,Full body focused with increased rest days aiming to improve both strength and size,['Novice'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,12.0,80.0,288,2024-12-13 07:25:00,2025-06-18 11:28:00 Upper - Lower - Bro,Upper lower split with a dedicated bro/arm day,['Intermediate'],"['Powerbuilding', 'Athletics']",Full Gym,12.0,80.0,492,2024-03-02 05:53:00,2025-06-18 07:47:00 Upper Body Builder with Leg Boost,"The “Upper Body Builder with Leg Boost” is a 12-week fitness routine designed to maximize upper body hypertrophy while incorporating essential leg exercises for balanced development. Perfect for beginners with 6-8 months of fitness experience, this 3-day-per-week program seamlessly integrates upper body and leg workouts within each session, ensuring comprehensive muscle growth without an extensive focus on leg training. The program is structured in three phases—building foundation, progressive overload, and peak phase—each lasting four weeks to progressively challenge and enhance your strength and muscle definition. With up to 90 minutes per session, this routine is ideal for those committed to sculpting a stronger, well-defined upper body while maintaining overall fitness.","['Beginner', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,10.0,252,2024-07-08 10:50:00,2025-06-18 12:03:00 Upper Body Everyday,Do upper body 4 times per week with legs at the beginning of every workout. Just trying this out.,['Advanced'],['Powerlifting'],Garage Gym,4.0,50.0,80,2024-02-13 04:25:00,2025-06-18 09:13:00 Upper Body God,The goal for this program is to buildings a huge and aesthetic upper body. The volume is for people who are in a cut. Overall there isn’t really an emphasis on strength it’s just a hypertrophy program.,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting']",Full Gym,5.0,80.0,184,2024-04-18 07:33:00,2025-06-18 12:24:00 Upper Body Lower Body split,Wonderful program to build strength and build muscle,['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,5.0,60.0,145,2024-01-23 01:30:00,2025-06-18 08:17:00 Upper Body Workout,Upper body workout designed to build muscle when combined with a high protein diet.,['Novice'],"['Bodybuilding', 'Powerbuilding', 'Powerlifting', 'Bodyweight Fitness']",Dumbbell Only,8.0,50.0,224,2025-04-20 05:36:00,2025-06-18 08:23:00 Upper GAINZZ (Plus I’m climbing),Develop some level of muscularity in upper body and core. Doing sports regularly throughout the week so managing volume and fatigue,['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Dumbbell Only,12.0,30.0,174,2024-08-23 07:07:00,2025-06-18 12:12:00 Upper Lower,Basic Upper Lower Program with a low volume approach and all 3 Compound movements.,['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,16.0,120.0,1668,2025-06-10 10:03:00,2025-06-18 10:10:00 "Upper Lower (3:1 split, abs focus)",Personal use. Variation of upper lower 4 day split with focus on abs during lower days.,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,50.0,292,2024-12-21 10:41:00,2025-06-18 08:57:00 Upper Lower - Compound / Push Pull Legs - Isolation,"This programme emphases hitting body parts twice a week and alternates from free weights at the start of the week to machines towards the end. It will be taxing if you can push close to failure on every set/exercise. Try to keep the rest period between 1:30 - 3:00 mins otherwise with 21 sets you'll be paying for rent at the gym also. I'd advise a longer rest period on the upper lower sessions with the compound exercises (e.g. 2:30 mins) Upper and Lower = Free weights and primarily compound exercises, with a mix of rep ranges. Active rest day of zone 2 walking (45 mins - 60 mins) Push, Pull and Legs = Machines, cables and isolation exercises Active rest day of zone 2 walking (45 mins - 60 mins) Enjoy! Let me know what you think 💬🤔 (Note: feel free to swap exercises out but make sure they are replaced with like for like as to not miss the intended muscle group)","['Novice', 'Beginner', 'Intermediate']",['Muscle & Sculpting'],Full Gym,12.0,70.0,480,2024-05-24 10:16:00,2025-06-18 11:16:00 Upper Lower 2.0,To get as big as possible I,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,70.0,258,2024-11-20 10:34:00,2025-06-18 11:06:00 Upper Lower 4x a week,To achieve gainzz,['Novice'],"['Bodyweight Fitness', 'Powerbuilding']",Full Gym,4.0,60.0,64,2024-04-22 05:40:00,2025-06-18 08:55:00 Upper Lower Hugeness,Hugeness,['Intermediate'],"['Powerlifting', 'Powerbuilding', 'Bodybuilding']",Full Gym,12.0,90.0,252,2024-03-09 06:33:00,2025-06-18 11:46:00 Upper Lower Jesse 4 Main Lifts,"Get at least 5% on 1RM in Deadlift, Shoulder Press, Bench Press and Squat in 12 weeks.",['Intermediate'],"['Athletics', 'Bodybuilding', 'Bodyweight Fitness']",Garage Gym,12.0,80.0,222,2024-09-20 03:53:00,2025-06-18 07:58:00 Upper Lower Split,idc,['Intermediate'],['Bodybuilding'],Full Gym,8.0,60.0,224,2025-03-24 03:29:00,2025-06-18 09:33:00 Upper Lower Strength Program,"Welcome to this 14-week Upper-Lower Strength Program, designed for novice and intermediate lifters who want to build real strength while putting on quality muscle. The program runs on a 4-day training schedule each week, focusing on steady progress in your main lifts — with reps ranging from 6 down to 1 — and supporting accessory work in the 8 to 3 rep range. You’re encouraged to modify your accessory lifts to better support your main movements and individual goals. Listen to your body: take a deload week or some time off when needed to stay healthy and consistent. Optional Conditioning: You can add 1–2 light, slow-paced cardio sessions each week to help improve overall conditioning and recovery without interfering with your strength goals. Nutrition Tip: For best results, aim to be in a slight calorie surplus to support recovery and muscle growth throughout the program.","['Beginner', 'Novice']","['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,14.0,70.0,290,2025-06-21 03:06:00,2025-06-26 07:11:00 Upper Lower Strength program,Perfect to increase your strength in the major compounds without over complicating training,['Intermediate'],['Bodybuilding'],Garage Gym,4.0,60.0,88,2025-03-16 04:26:00,2025-06-18 10:31:00 Upper Lower Twist,"Prioritize my weaknesses and enhance my strengths of Quads, Back, Delts, and Arms.",['Advanced'],"['Powerbuilding', 'Bodybuilding', 'Athletics']",Garage Gym,12.0,40.0,204,2024-10-25 11:58:00,2025-06-18 09:05:00 Upper Lower V3,sigma version 3,"['Novice', 'Beginner']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,16.0,110.0,1407,2025-05-08 01:33:00,2025-06-18 09:12:00 Upper Lower block B,This is a high intensity program for intermediate and advanced natural lifters for maximum muscle building,"['Intermediate', 'Novice']","['Bodybuilding', 'Powerlifting']",Full Gym,6.0,90.0,264,2024-07-16 01:25:00,2025-06-18 10:20:00 Upper Lower linear progression for beginners,The program is very flexible depending on your needs whether your on a bulk or a cut this will work.,['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,10.0,60.0,230,2024-03-19 02:46:00,2025-06-18 11:44:00 Upper MO Lower FAT,The journey is the destination,['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,324,2024-08-15 12:35:00,2025-06-18 08:10:00 Upper lower,Gain strength and tone,"['Beginner', 'Advanced', 'Novice', 'Intermediate']","['Athletics', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Bodybuilding']",Full Gym,12.0,60.0,192,2024-08-22 10:14:00,2025-06-18 08:14:00 Upper lower 1,Calcium ions pmo,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,1.0,70.0,29,2025-04-03 09:52:00,2025-06-25 04:02:00 Upper lower hybrid,Hypertrophic,['Novice'],['Powerlifting'],Full Gym,18.0,60.0,576,2025-04-17 07:49:00,2025-06-18 10:59:00 Upper lower upper,Build or maintain strength and muscle size while progressing cardio,['Intermediate'],"['Athletics', 'Bodybuilding']",Full Gym,4.0,70.0,172,2025-03-17 01:58:00,2025-06-18 11:34:00 Upper lower xoxo,To get very small and achieve max atrophy,['Intermediate'],"['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,16.0,70.0,372,2025-01-31 11:36:00,2025-06-18 12:17:00 "Upper, Lower•Arm",Novice split,"['Novice', 'Beginner']",['Bodybuilding'],Garage Gym,8.0,100.0,248,2024-10-24 01:49:00,2025-06-18 08:06:00 Upper-Lower for Hypertrophy/Powerbuilding,"Existing programs often lead to high rates of fatigue and low rates of progressive overload. This program will take advantage of high frequency, low volume, high intensity training to mitigate that. The aim should be to add 5 lbs or a rep to most exercises almost every session or at least week to week, if done correctly. Run it as Upper, Lower, Rest, Upper, Lower, Rest, Rest, Repeat.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,16.0,90.0,480,2025-06-17 12:44:00,2025-06-18 08:03:00 Upper-Lower-Upper-Lower-Arms,Program made for early intermediates looking to break free from the 15in hell. Heavily inspired bt golden warrior program from BOM,"['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,12.0,50.0,360,2025-03-23 03:16:00,2025-06-18 12:06:00 Upper/ Lower - Low/Medium Volume,"Preserve and Gain Muscle on a cut Increase reps or weight each week",['Novice'],['Powerlifting'],Full Gym,1.0,60.0,18,2025-05-01 11:54:00,2025-06-28 04:57:00 Upper/Lower,High intensity low volume high frequency program. ALSO LOW REP RANGES FROM 4-9/10 MAX,"['Beginner', 'Novice', 'Intermediate']","['Powerbuilding', 'Muscle & Sculpting', 'Powerlifting']",Full Gym,2.0,100.0,34,2024-08-12 01:10:00,2025-06-18 12:23:00 Upper/Lower 5 Day Split (Optimized),Strength and hypertrophy focus,"['Beginner', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,120.0,445,2024-08-02 11:56:00,2025-06-18 08:16:00 Upper/Lower 5x,"What to Expect: Increased Strength: Progressive overload is a key principle. You'll work to increase weight or reps over time. Muscle Hypertrophy: Targeting muscle groups with sufficient frequency and volume will stimulate muscle growth.   Structured Training: A clear 5-day schedule takes the guesswork out of your training week.",['Advanced'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,18.0,60.0,936,2025-05-17 08:42:00,2025-06-18 11:32:00 Upper/Lower Pingouin,Hypertrophy for arm dominant lifters.,"['Beginner', 'Intermediate', 'Novice', 'Advanced']","['Muscle & Sculpting', 'Athletics']",Full Gym,8.0,90.0,112,2024-10-25 03:09:00,2025-06-18 07:59:00 Upper/Lower Powerbuilding,Powerbuilding upper/lower split,['Advanced'],['Muscle & Sculpting'],Full Gym,4.0,70.0,76,2024-09-25 08:02:00,2025-06-18 08:32:00 Upper/Lower split 4-days a week + 1 cardio day,"Empowerment Through Strength: Encourage women to embrace strength training as a means of empowerment, helping them build confidence in their abilities and improve self-esteem.",['Intermediate'],"['Bodybuilding', 'Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,5.0,70.0,125,2025-04-11 05:12:00,2025-06-18 09:04:00 Upper/Lower(beginner-interm),"Power building with an emphasis on hypertrophy. For beginners and intermediates. *rest 3-5 min for heavy compounds *feel free to experiment with exercise variations",['Intermediate'],"['Powerlifting', 'Bodybuilding', 'Powerbuilding']",Full Gym,1.0,60.0,28,2024-05-21 11:26:00,2025-06-18 07:53:00 Upper/Lower/Arms+Shoulders,Arm specialization,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,8.0,60.0,248,2025-01-12 08:24:00,2025-06-18 10:31:00 Upper/Lower/sarms,,"['Novice', 'Intermediate']","['Muscle & Sculpting', 'Athletics', 'Bodybuilding']",Full Gym,16.0,90.0,576,2024-11-27 03:28:00,2025-06-18 08:11:00 Upper/lower low volume high intensity,Gain a bunch of muscle while not having to be in the gym a lot. High intensity and low volume.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Athletics']",Full Gym,12.0,60.0,408,2024-12-02 02:18:00,2025-06-18 10:05:00 Upper/lower weights and calisthenics,"Hybrid calisthenics/weight training for the mega mass gain. Upper/Rest/Lower/Rest/Repeat The program has supersets for isolations and all the important compound movements for strengh and mass gains. You can do this basic Program indefinitely, or at least as long as you are progressing in terms of muscle mass and strengh. Adjust Training Volume as needed. I recommend cardio training as well, i personally like biking. Take walks preferably in nature as needed. I recommend a high calorie diet with no or low sugar intake and enough protein. Take 2 to 3min rest in between compound movements. For the isolation supersets you can do them without rest or take rest as long as needed in beetween exercise to perform with maximal effort. Always go to failure or beyond via dropsets. Leave me some feedback! Have fun","['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,80.0,144,2024-01-04 02:58:00,2025-06-18 11:22:00 Upper/lower/arms 6 days/week,"This program is for an intermediate trainee who focuses in the back and arms, it has two torso (focused on the back) days and a two arms days",['Beginner'],['Bodybuilding'],Full Gym,9.0,90.0,360,2024-10-16 03:19:00,2025-06-18 11:02:00 UpperLower,Build muscle,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,80.0,87,2025-04-23 12:21:00,2025-06-18 08:19:00 UpperLower Shoulder&Arms Focussed Program,Program that focusses on building shoulder and arms,"['Intermediate', 'Beginner']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,16.0,70.0,320,2025-03-31 04:23:00,2025-06-18 07:49:00 UpperLowerBro Program,"Unlock your potential with the UpperLowerBro Program, a comprehensive 12-week bodybuilding journey designed for intermediate lifters. This six-day-a-week regimen balances upper and lower body workouts to maximize muscle growth and strength. Utilizing a full gym, you'll engage in targeted exercises that push your limits and sculpt your physique. Get ready to elevate your training and achieve the results you've been striving for!","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,50.0,456,2025-06-21 08:54:00,2025-06-25 04:44:00 Upperbody (1),Strength training,['Beginner'],['Bodybuilding'],Full Gym,16.0,180.0,288,2024-12-01 07:10:00,2025-06-18 10:24:00 V-Shape Sculptor,"A comprehensive training regimen designed for hypertrophy and strength. It is tailored to enhance a V-Shape body by focusing on the development of the back, shoulders, arms and lower body.",['Beginner'],['Athletics'],Full Gym,5.0,70.0,150,2024-01-26 08:12:00,2025-06-18 09:11:00 Valora,"It is important to progress with weight and not use the same weight if you completed all repetitions easily in all sets. If that happens, it’s time to move up in weight and start again. You can increase by 2.5–5 kg on major lifts like hip thrusts and squats, and 1.25–2.5 kg on lifts like shoulder press, bench press, and rows. Rest days are one of the most important factors—you must have at least 1–2 rest days between each session, where you do not expose your body to heavy strain. If you feel burnt out, postpone the session or do one less set on all exercises.",['Beginner'],"['Bodyweight Fitness', 'Athletics', 'Bodybuilding']",Full Gym,9.0,90.0,162,2024-12-08 09:48:00,2025-06-18 11:47:00 Venom Snake's workout plan,"This program is designed to develop functional strength, endurance, and combat readiness inspired by Venom Snake's physique and capabilities, using only bodyweight exercises and common household items. I made this for myself but I'll be happy if it helps someone else","['Novice', 'Intermediate', 'Beginner']","['Powerlifting', 'Powerbuilding']",At Home,12.0,60.0,252,2025-03-16 01:28:00,2025-06-18 11:17:00 Vertical Training,To help your vertical for sports.,"['Intermediate', 'Advanced']","['Powerlifting', 'Bodybuilding', 'Powerbuilding']",At Home,12.0,60.0,192,2025-02-12 05:35:00,2025-06-21 06:38:00 Via Dolorosa,"Compound exercise strength and hypertrophy focus for accesories. Hits every muscle when combined with the core and calves program.","['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Muscle & Sculpting', 'Powerlifting', 'Bodybuilding']",Full Gym,8.0,60.0,184,2024-12-24 04:39:00,2025-06-18 08:54:00 Victorian Iron,"Greek God Gains is an advanced hypertrophy program designed to build a powerful, aesthetic upper body while maintaining balanced total-body development. This program emphasizes upper-body muscle growth through high training volume, strategic intensity, and intelligent progression. It’s ideal for intermediate to advanced lifters who want to sculpt a physique with a “Greek God” aesthetic—broad shoulders, defined arms, and a dense, muscular frame. At the core of the program is the double progression method—a structured approach where you aim to increase both reps and weight over time. Each main lift or accessory movement is assigned a specific rep range (e.g., 8–12 reps). Once you can complete the top end of the rep range for all sets with good form, you increase the weight slightly and repeat the process. The training split emphasizes upper-body frequency, ensuring that muscles like the chest, back, shoulders, and arms are trained multiple times per week with varied intensity and rep schemes. Lower-body and posterior chain work is included to support balance, posture, and overall strength, but without detracting from upper-body volume.",['Intermediate'],"['Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,80.0,288,2025-05-13 02:45:00,2025-06-18 07:55:00 Viking Method - Push/ Pull Full Body,"This program is my personal program which I came up with after years of training an Upper/ Lower template. It is like a hybrid between an Upper/ Lower and an Push/ Pull/ Leg split with the advantage of only training 4x/ Week without the upper body days having too much volume, which is in my opinion the biggest downside of the upper/ lower split On your Push days you train every Pushing muscle in the body: Chest, Shoulders, Triceps and the Quads. On your Pull days you do the same but with the Pulling muscles: Upper Back and Lats, Posterior Chain, Rear Delts and Biceps. In addition I find it really beneficial to super set your first big movement of the day with any Calf exercise you like, as it does not interfere with your primary movement and this ensures you don’t skip it altogether In this Version the 4 big movements are the movements that I find to be the best muscle builder out there, even though they are not the „standard“. Smith Machine Squat Incline Bench Press Weighted Pull Ups Romanian Deadlift I choose these movements because the give me the best stimulus for the targeted muscles while minimizing fatigue compared to the big 3. you can easily swap them out if you like to get an more Powerlifting style training. Again this is my way of training with the movements that I find to work best after years of trial and error I hope you find this split interesting and you might give it a try. Notes: Starting volume ist set low on purpose! Focus on quality and intensity in each set. Go deep, with a solid pause and a controlled eccentric. If recovery is no problem, increase sets. Progression: - Top Sets on main movement of the day is RPE based. - Back off sets and Secondary Movements are progressed via basic Dynamic Double Progression - Assistance and Isolation exercises progressed via Double Progression. add intensity techniques if you like.",['Intermediate'],['Powerlifting'],Full Gym,5.0,60.0,145,2024-01-21 03:06:00,2025-06-18 09:27:00 Viking strong,Gain functional strength and hypertrophy,[],[],Full Gym,12.0,60.0,208,2024-02-04 02:50:00,2025-06-18 09:13:00 Viktor's Minimalist 5x,Calisthenics/Streetlifting + Free Weights,"['Intermediate', 'Advanced', 'Novice']","['Powerbuilding', 'Bodybuilding']",Full Gym,12.0,50.0,288,2024-12-07 04:40:00,2025-06-18 09:36:00 Villain,"Designed to add visible intimidating mass to the frame. High volume, heavy weight and a calorie surplus. Mostly using Barbells, Dumbbells and some machines. And",['Intermediate'],['Muscle & Sculpting'],Garage Gym,12.0,60.0,240,2024-07-22 12:24:00,2025-06-18 09:31:00 Villain Arc 3.0,Yo Mama,"['Novice', 'Advanced', 'Intermediate']","['Athletics', 'Muscle & Sculpting']",Full Gym,12.0,60.0,264,2024-08-27 12:00:00,2025-06-18 11:04:00 Viltrumite Workout,"This Push/Pull/Legs program is designed to sculpt an aesthetic V-taper physique by prioritizing shoulder width, lat development, and upper chest fullness, while maintaining a tight waistline. Every session is optimized for hypertrophy with high-quality volume and movement selection to maximize symmetry, size, and proportion—emphasizing the muscular features that create an eye-catching, confident silhouette.","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,1.0,90.0,43,2025-05-18 08:04:00,2025-06-29 03:24:00 Volume for big muscle ‼️‼️‼️❤️❤️😈😈🔥✊,"Very basic “body building” program, just what I follow to hit all muscles and their respective groups best",['Intermediate'],['Powerbuilding'],Full Gym,4.0,40.0,84,2024-12-19 04:14:00,2025-06-18 10:56:00 WCPB,"This program is designed for intermediate athletes that want to put on size and strenght. It tries to connect the benefits of calisthenics and weightlifting","['Novice', 'Intermediate']",['Powerlifting'],Full Gym,8.0,60.0,176,2024-10-14 07:11:00,2025-06-18 07:47:00 WCS Strength,"Strength program designed for cross country runners To combat injuries, injury prevention and overall strength.","['Intermediate', 'Novice']",['Powerbuilding'],Full Gym,2.0,30.0,12,2024-09-03 05:13:00,2025-06-18 10:01:00 WEAPONIZED BODY,"Become a weapon. Utilize compound lifts to get strong, cardio to get fast, and unique training like iron fist, barefoot shoes, stretching to become world class athletic.","['Intermediate', 'Novice', 'Advanced']","['Bodyweight Fitness', 'Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting', 'Athletics']",Full Gym,4.0,80.0,76,2024-03-25 10:42:00,2025-06-18 10:42:00 WILL DODDS METHOD 4 DAYS,"A simple strength program. It should be used with at least 2 active recovery days of cardio, or more hypertrophy volume for your weakpoints. Can also be run alone training 4x per week. Was designed as late stage PCL/ACL rehab","['Advanced', 'Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,4.0,50.0,68,2024-01-11 04:05:00,2025-06-18 08:02:00 WINTER ARC,"Goals: - 2 plate overhead press (100kg) - 3 plate bench press (140kg) - 3 plate pull-up (60kg) - 4 plate squat (180kg) - 4 plate RDLs (180kg) - 4 plate dips (100kg) - full-stack pulldown, OHE, leg press, calf press, leg curl, CSR - Lateral raise 30kg - Incline curl 30kg",['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,12.0,60.0,348,2025-02-03 09:20:00,2025-06-18 08:18:00 WORLD CLASS ATHLETICISM,Power building athleticism,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,282,2024-01-02 06:40:00,2025-06-18 07:46:00 WT power building upper body only,8 week 4 day split to build size and strength using consistent progressive overload in the upper body,['Intermediate'],['Bodybuilding'],Full Gym,8.0,60.0,176,2024-06-12 04:06:00,2025-06-18 08:47:00 WW gymbros (W Workout),Organised set of workouts,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,5.0,120.0,170,2025-02-11 09:12:00,2025-06-18 09:25:00 Waffle House Strong,A power-building program from Josh Bryant that uses pyramids to reverse pyramids to build strength and volume.,"['Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,7.0,60.0,224,2024-06-03 10:24:00,2025-06-18 08:33:00 Waifu gainz,"This is a mostly an intermediate program. Uppers are chest and back with isolation at the end. Lowers are quad and hamstring with isolation at the end again. Arm day is just arms. Abs are hit almost every workout. Mostly compound movements train them hard add sets to your liking . Days off hit some type of cardio running is fun and boosts energy. Feel free to switch any arm isolation for something you prefer more say a machine or cable variation. Made this because I need to lift for my own happiness been getting lazy thought this would be fun9","['Intermediate', 'Novice', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,16.0,70.0,288,2025-03-09 01:37:00,2025-06-18 12:05:00 Wake me up (before you go-go) - 6 Day Program,"Intermediate 30-Minute Bodybuilding Program This program alternates between upper- and lower-body sessions to balance volume and recovery while targeting all major muscle groups. The sixth day combines shoulders, traps, and arms for a focused hypertrophy session. It is designed for lifters who want to maximize results in a short time with efficient, targeted exercises. Program Details • Duration: 30 minutes per session • Frequency: 6 days a week • Split: Alternating Upper/Lower with a dedicated Shoulder/Trap/Arm day • Goal: Build muscle, enhance definition, and maintain consistency This alternating structure ensures you target all major muscle groups with enough variety and high intensity while keeping sessions brief and efficient. Modify volume as needed.","['Beginner', 'Novice']",['Bodyweight Fitness'],Full Gym,8.0,30.0,144,2024-11-29 11:10:00,2025-06-18 12:27:00 Warlock,"Based on Mountain Dog’s Warlock program. This 8 week program is designed for the intermediate bodybuilder to pack on size and strength. Every muscle group is hit 2x per week in this upper lower split. If you are unfamiliar with any of the movements in this program, please refer to John Meadows’ YouTube channel for reference. John uses RPE differently than most. In this program an RPE 10 means mechanical failure, not an inability to complete another rep. This means that you’ve reached failure when your form fails.","['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,8.0,60.0,220,2024-03-03 06:21:00,2025-06-30 05:22:00 Warrior,"Warrior is for the people that want to be strong, functional, and big all at the same time.","['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,324,2024-06-10 07:35:00,2025-06-18 08:16:00 Warrior Prep - Week 1 of 5,"This five-week conditioning plan is designed based on the Navy Operational Fitness and Fueling System (NOFFS) to reintegrate physical readiness after an extended period of physical inactivity. The NOFFS methodology includes the training components of Pillar Preparation, Movement Preparation, Strength, Energy System Development (ESD), Regeneration, and Fueling.",['Intermediate'],['Bodybuilding'],Garage Gym,1.0,120.0,34,2025-01-02 06:12:00,2025-06-18 11:14:00 Warrior Strength,This workout focuses on creating functional strength and a good amount of muscle growth. It can be done by everyone.,"['Novice', 'Intermediate', 'Advanced', 'Beginner']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,50.0,112,2025-01-27 10:11:00,2025-06-18 11:01:00 We tryin,Get into a habit of going to the gym,"['Intermediate', 'Novice']",['Powerbuilding'],Full Gym,6.0,110.0,234,2024-05-14 07:16:00,2025-06-18 12:15:00 We will see…,"Cut weight and maintain strength. Increase weight over first three weeks, reload on 4th week.",['Intermediate'],['Powerbuilding'],Full Gym,4.0,100.0,92,2024-12-29 09:39:00,2025-06-18 10:42:00 Webslinger,"READ BEFORE TRAINING This Program provides extra support with not being able to get to a gym with equipment and resources of the sort. You’ll be focusing on building endurance and sculpting the muscles. Due to the program being inspired my Spider-Man the lifts are all controlled by body weight and cardiovascular endurance. Change time and reps if needed. I highly suggest that you progressively overload in the amount of reps you do week by week cut out exercises if wanted and either keep them gone or just replace them with a different exercise.",['Intermediate'],['Muscle & Sculpting'],At Home,8.0,50.0,5040,2025-05-05 01:38:00,2025-06-18 07:54:00 Wedding SZN,"To lose fat around the back and core area, while maintaining muscle mass in other regions","['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,60.0,276,2024-09-17 04:19:00,2025-06-18 10:13:00 Week long powerlifting meet Deload,Good peaking program,['Novice'],['Bodybuilding'],Garage Gym,2.0,50.0,13,2024-05-28 08:30:00,2025-06-18 11:26:00 Weight Loss Female 40+ 4 day/week,Strength Training for weight loss for females above 40,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,18.0,40.0,396,2025-04-21 06:37:00,2025-06-18 08:10:00 Weight loss - 8 weeks,To help new gym-goers have a properly crafted program to help them lose weight.,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,496,2025-05-19 08:22:00,2025-06-24 02:09:00 Weight program in Huberman protocol,"General health and wellness For all exercises I prescribed 2 sets of max effort. This is not set in stone for example if there’s any weak points you wanna hammer add a set but really think about adding 2 more to failure. If you want consider changing the Romanian deadlifts to 3 sets of 5 barbell reverse lunges. For the torso day another lay out would be the same rep ranges but pullovers, some kind of row, and overhead press as chest, back, and delt work. You could alternate this weekly with the current program or switch to this half way. Remember to do the prescribed conditioning protocols as well.",['Beginner'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,60.0,154,2024-01-13 03:33:00,2025-06-18 08:47:00 Weighted Calisthenics,"To gain strength with bodyweight exercises by adding weight.. To gain muscle",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,16.0,40.0,256,2024-12-30 08:02:00,2025-06-18 07:49:00 Weighted Calisthenics ++,"Weighted calisthenics program with a split focus on strength and size. Full body training with pull-ups/chin-ups, dips, legs and accessories.","['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,12.0,90.0,144,2025-04-05 08:20:00,2025-06-18 10:14:00 Weighted Pullups/Dips,Heavy pull ups and dips focus with dedicated leg day.,"['Novice', 'Intermediate']","['Athletics', 'Powerbuilding']",Full Gym,12.0,60.0,276,2025-04-27 05:26:00,2025-06-18 09:09:00 Weightlifting Mobility program,This program is designed to help athletes succeed in building their mobility and core in all areas.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Olympic Weightlifting', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Powerbuilding', 'Athletics', 'Bodybuilding', 'Powerlifting']",Garage Gym,7.0,50.0,325,2025-03-09 04:11:00,2025-06-23 03:31:00 Wendler 5/3/1 - Deload Week,"Use this template for your Deload week. Simply work up to a single rep at 100% of your TM. Limit assistance work to 25-50 reps per group of push, pull & core.","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Garage Gym,1.0,60.0,4,2024-12-26 08:01:00,2025-06-21 09:14:00 Wendler 5/3/1 - PR Test,7th Week PR test. Use between Leader and Anchor when your feeling strong.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Powerlifting', 'Powerbuilding', 'Bodybuilding', 'Muscle & Sculpting']",Garage Gym,1.0,60.0,4,2024-12-26 08:19:00,2025-06-18 10:26:00 Wendler 5/3/1 God is a Beast- leader,Great for those with a lot of patience and training time.,['Beginner'],"['Bodybuilding', 'Olympic Weightlifting', 'Muscle & Sculpting', 'Powerlifting', 'Bodyweight Fitness', 'Powerbuilding']",Garage Gym,6.0,60.0,28,2024-07-29 06:42:00,2025-06-18 08:47:00 Wendler “More Squatting”,Leverage the Wendler 5/3/1 scheme with more practice squatting.,"['Beginner', 'Novice']","['Muscle & Sculpting', 'Bodybuilding']",Garage Gym,3.0,50.0,45,2025-05-24 12:31:00,2025-06-18 10:58:00 Wendler-Moon,Strength,['Intermediate'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,3.0,90.0,42,2025-03-01 03:48:00,2025-06-18 09:00:00 Wenning Warm-up - Max Effort Squat or Deadlift,"To warm up, potentiate, engage and activate the muscles involved in a squat or deadlift. Recommended to run it once and then save it as a template.","['Novice', 'Intermediate']","['Bodyweight Fitness', 'Bodybuilding']",Full Gym,1.0,20.0,1,2025-05-22 06:29:00,2025-06-18 10:36:00 Westside,Lift heavier weight,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding', 'Powerbuilding']",Full Gym,3.0,90.0,62,2024-11-06 10:11:00,2025-06-18 08:29:00 White Picket Fence,Settle down and have a healthy work/gym balance,"['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Bodyweight Fitness']",Full Gym,8.0,80.0,196,2024-10-08 12:17:00,2025-06-18 10:21:00 Wife Lifts II,For my wife to get even stronger,"['Novice', 'Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,3.0,60.0,63,2025-05-12 06:51:00,2025-06-18 08:07:00 Will Tennyson,Body Building,['Advanced'],['Bodybuilding'],Garage Gym,4.0,60.0,120,2024-02-20 04:49:00,2025-06-18 12:16:00 Will Tennyson's 5 Day Workout,Taken from the YouTube RP Channel interview,"['Beginner', 'Novice']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,40.0,372,2024-02-07 02:52:00,2025-06-27 06:43:00 Winter Arc Training,The purpose of this program is to build your physique and your mindset.,"['Intermediate', 'Advanced']","['Muscle & Sculpting', 'Bodybuilding']",Full Gym,12.0,70.0,624,2024-10-02 07:36:00,2025-06-18 11:35:00 Winter Arc 🏔️,Winter arc sigma 🗿,"['Advanced', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,16.0,60.0,528,2024-10-20 09:24:00,2025-06-18 11:53:00 Winter Ark,"Este programa é um programa experimental de hipertrofia muscular, com especial foco em braços e ombros. Notas: 1-Este plano é feito para ser seguido Segunda, Terça, Quarta, Sexta, Sábado. O dia de descanso quinta é importante!! Mas em caso de ser impossível ir sexta ou sábado, é preferível ir quinta para se fazer o plano inteiro ou seja Fazer Plano todo > Descansar Quinta, mas idealmente descansa-se quinta. 2-Escolher peso que fique entre o Rep Range definido. Após atingir se o número maximo de Reps do Rep range, aumentar o peso no menor incremento possível. 3-Situações de falta de tempo, steps a seguir para economizar tempo (ir adicionando passos mediante a falta de tempo ou seja se a falta de tempo for pouca fazer so o primeiro step e se for mesmo muita todos os 3): 1° Não fazer Abs 2° Trocar exercícios de single arm pelo seu equivalente que seja feito com os dois braços 3° Passar os exercícios que tem 4 sets para só 3 sets 4° Se mesmo assim te falta tempo, porque e que foste treinar sem disponibilidade?",['Intermediate'],['Powerbuilding'],Full Gym,12.0,90.0,396,2024-09-26 03:16:00,2025-06-18 11:49:00 Winter Fun,winter fun,['Beginner'],['Muscle & Sculpting'],Full Gym,8.0,60.0,160,2025-01-07 04:24:00,2025-06-18 11:08:00 Winter Split,Get bigger while working on strength. Baseline 5/3/1 but also took inspiration from Jordan Peters to create a 5 day upper lower split with a dedicated arm day.,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,4.0,90.0,136,2025-01-16 08:34:00,2025-06-18 10:34:00 Winter arch,"To get stronger, and build more muscles and burn more calories fat","['Novice', 'Beginner']",['Bodybuilding'],Full Gym,11.0,120.0,385,2025-01-05 11:56:00,2025-06-18 08:06:00 Winter ark,"My winter ark Basicly one punchman but a bit differant","['Beginner', 'Novice']",['Bodybuilding'],At Home,12.0,60.0,324,2024-10-08 10:36:00,2025-06-18 08:46:00 Wolf 4 Day Hypertrophy (GPP mod) (1),"Free program created by Dr Milo Wolf, adapted for Boostcamp with minor modifications. - Use lengthened partials for all movements. Swap exercises at your own discretion. - Aim for 10-15 sets, per body part, per week. - Deload only as needed - Prioritize decreasing RIR before adding more sets. - Add volume as needed, slowly. Monitor recovery closely. Added zone 2 LISS cardio and additional delt/arm volume. Optional but highly recommended.","['Advanced', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,6.0,60.0,150,2024-08-29 01:32:00,2025-06-18 12:08:00 Woman’s 3 day program,NOTE: for the first exercise each day perform 2-3 warm up sets.,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,60.0,192,2025-01-29 01:59:00,2025-06-23 11:20:00 Women +40 build muscle and strength,"This program aims at aiding women +40 who are not professional athletes to achieve goals for optimal health and longevity. It is based on Dr. Stacy Sims' science based approach, all backed by scientific literature, especially tailored to women's biology and performance. For practical reasons on this app, I made the program 4 weeks, but it would be ideal to run it for 12! It includes 2 SIT (sprint interval training) sessions per week using a treadmill, but please look into this online, as you can also use an assault bike, rower, etc. Also, I have put in 3 sets, but consider you should build up to 8. Post menopausal women, instead, should stick to 3 sets but do it 3-4 times per week. In regards to choosing your weights for each specific exercise, consider that we aim at lifting HEAVY. This means you need to use a weight that will allow you to do 6-8 reps with good form, max. If you can do 9, you need to increase your weight. Please make sure you research further, as there is nutritional advice and many other helpful pieces of info about how a +40 woman's biology works and how this affects her training routine when working towards optimal health and longevity. *Note: the app offers some exercises but please consider that you can do them using different techniques, tools, and machines. For example, I have put in Bicep Curls with the cable, but you can definitely do them with dumbbells or even the bar. Same goes for squats, RDL's, etc. Just focus on the muscle group and adequate weight. Happy training from Javiera! :-)",['Intermediate'],"['Athletics', 'Powerbuilding']",Full Gym,4.0,60.0,144,2025-03-11 11:19:00,2025-06-18 12:02:00 Women glute raise,"Build glutes, legs & hamstring! Lose body fat Lean Belly",['Beginner'],['Athletics'],Full Gym,5.0,60.0,125,2024-02-19 07:39:00,2025-06-18 10:46:00 Women workout,Grow your fuckin glutes,['Novice'],"['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,8.0,120.0,280,2024-03-27 09:18:00,2025-06-18 11:01:00 Women's Bodybuilding Program,A program for my pookie wookie,"['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,15.0,60.0,165,2024-10-22 03:09:00,2025-06-18 12:19:00 Women's Full Body,"Gaining muscle 💪 with minimal time investment. Tips/ explanations: -Each workout is full body and includes a Quadriceps, Glute, and Hamstrings exercise and for upper body one day is more push focused the other pull and last day is both. 1. Start each excercise with 1-2 warm up sets in which you use the same rep range and form but with a lot lighter weight than the 3 working sets. 2. 3x8-12 means you must 3 sets within the rep range of 8-12. To start pick a weight you can do for more than the minimum requirement but less than max of rep range. If you can't do the minimum rep requirement on each set the weight is too heavy. Once you pass the top end of the rep range for EACH set you must go up in weight. Especially in the lower body heavy sets. You must keep them heavy. So for example Hip thrust 3x6-8, if you get 10,9,9 go up. - rest times are 2min between the lighter sets. Heavier lower body sets 3+ minutes. 3. A + set is a very heavy set on Squat or deadlift in which you will go to form failure and then stop. Make sure to have safety. Use the number of reps to recalculate your new One Rep Max going forward into the next week.",['Novice'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,7.0,80.0,133,2024-11-26 03:29:00,2025-06-29 05:34:00 Women’s 4 Day Upper Strength/Lower Hypertrophy,"Introducing my Women’s 4-Day Glute-Focused Upper/Lower Hypertrophy Program—designed for those looking to build strong, sculpted muscles while enhancing an hourglass figure. This program strategically combines intense lower-body glute workouts with balanced upper-body training, emphasizing muscle growth and symmetry. Perfect for women aiming to enhance their curves, especially in the glutes, while maintaining overall strength and balance. For best results, this program is ideal when paired with a caloric surplus, ensuring your body has the fuel needed to grow and shape those muscles. Whether you’re looking to boost your strength or create a more defined silhouette, this program is your path to achieving some serious gains.",['Intermediate'],"['Athletics', 'Powerbuilding']",Full Gym,8.0,90.0,232,2024-10-28 01:06:00,2025-06-29 03:04:00 Women’s 4-Day Upper & Lower Hypertrophy,"Introducing my Women’s 4-Day Glute-Focused Upper/Lower Hypertrophy Program—designed for those looking to build strong, sculpted muscles while enhancing an hourglass figure. This program strategically combines intense lower-body glute workouts with balanced upper-body training, emphasizing muscle growth and symmetry. Perfect for women aiming to enhance their curves, especially in the glutes, while maintaining overall strength and balance. For best results, this program is ideal when paired with a caloric surplus, ensuring your body has the fuel needed to grow and shape those muscles. Whether you’re looking to boost your strength or create a more defined silhouette, this program is your path to achieving some serious gains.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,90.0,216,2024-09-30 09:01:00,2025-06-18 06:51:00 Women’s Full Body Strength & Hypertrophy (1),"Build muscle with this upper/lower workout for women. It combines lower rep ranges with higher rep ranges on both upper & lower days to maximize your results! Each week you should focus on increasing weight when appropriate in order to progress. For example, if you feel that you could do more than 6 reps with your working bench press weight, add 2.5-5lbs. If you feel you could do more than 12 reps with your goblet squat weight, add 2.5-5lbs. PICK A WEIGHT that is challenging, but not impossible, for the respective rep ranges. Include a warm-up and cool-down of your own choice before and after each session. And remember - YOU CAN DO THIS!","['Novice', 'Intermediate']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness', 'Bodybuilding']",Full Gym,10.0,80.0,240,2024-08-12 05:45:00,2025-06-18 07:54:00 Woodys power building,Building strength and some muscle after you complete the program you can do a deload followed by resting the program with the weights you was using on the last week. And the best part is that literally anyone can take advantage of a program like this because you can start at any level,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding', 'Bodyweight Fitness']",Full Gym,6.0,50.0,132,2023-09-12 06:39:00,2025-06-18 10:39:00 "Work Hard, Get Big","Hypertrophy focused program, designed to be challenging, for intermediate to advanced lifters. Will work best for those who are consistent, and dedicated. 110 to 130 seconds rest between sets. First set is at heaviest weight, deep stretch for all exercises, 2 second controlled eccentric. Drop weight down if needed for follow up sets if needed to hit rep target.",['Intermediate'],['Bodyweight Fitness'],Full Gym,16.0,80.0,704,2024-11-27 04:04:00,2025-06-18 11:51:00 Work in Progress,"Personal Goals: Bench and OH Press priority. Put 20lb on Bench (225total), put 10lb on OH Press (140total), 20lb on Squat (355total), maintain Deadlift (405) and work on form. Starting off with decent amount of medium intensity frequency, working up to intense, heavy frequency. Subbed Front Squat occasionally for RDLs to ease volume on lower back as DLs get heavier and to increase mass and volume capacity in quadriceps. Subbed Bent Rows and Pendlay Rows in and out to preserve erector recovery at tail end of cycle. Tapered general lower body volume as Max Testing approaches in the post-cycle week. Hoping it will provide extra freshness for test week, reevaluate if not. Keeping chest, shoulder, and upper back volume relatively the same because of higher recovery potential, reevaluate if not. Things to pay attention to: Progression on secondary movements… all secondary movements have a “0 Rep” last set. This is intended to denote an auto regulating AMRAP. Intending for these to help better adjust weekly undulation and balance higher effort on hypertrophy oriented exercises supplementing primary movements. If reps at set percentages of relevant 1RMs exceed the amount used in previous working sets, you can better adjust the following week’s volume at the same weight or, the inverse, weight and the same rep count. This is something I’d like to experiment with later on to see if I can determine an optimal intensity-volume ratio that lends itself better to hypertrophy/strength/both in my body individually. I also intend on having another day a week that I train Bench and OH Press exclusively. Usually I’ll use it to incorporate things like pin presses and dumbbell variations, but overall anything that gets more touches on Bench and OH Press.","['Beginner', 'Novice', 'Intermediate']",['Bodybuilding'],Full Gym,5.0,120.0,164,2024-03-09 10:01:00,2025-06-24 06:49:00 Working Split,While in USMC... take 3-4 minutes between each set... For low on time,['Intermediate'],['Bodybuilding'],Full Gym,6.0,100.0,126,2024-11-18 12:11:00,2025-06-18 10:41:00 Workout at home (Easy),"It's meant to be an easy level in lifting weights. And also it's a journey to have some strength at home only by using dumbbells. Hope the results work 🤞🏻 see if you can keep going after one week. (This program does not include abs workout)",['Intermediate'],['Muscle & Sculpting'],Dumbbell Only,1.0,10.0,13,2024-10-26 09:20:00,2025-06-18 09:25:00 Workout for Women- 3 x week,A beginner or intermediate workout focusing on moderate weight and higher reps for women lifters that just want to build strength.,"['Intermediate', 'Novice']",['Powerbuilding'],Garage Gym,4.0,40.0,160,2025-05-17 10:35:00,2025-06-19 09:43:00 Workout program to get BIG,"Build muscle and strength, to get from the beginner to intermediate stage of lifting. The goal is to hit a 225 bench, 315 squat, and 405 deadlift for atleast one rep each by the end of the program. If the desired strength goals have not been reached by the end of the program, repeat it as long as needed.",['Advanced'],['Muscle & Sculpting'],Garage Gym,12.0,90.0,300,2023-08-14 04:25:00,2025-06-18 07:55:00 Workout 🏋️,"Het schema bevat zowel samengestelde oefeningen zoals squats en deadlifts als isolatieoefeningen zoals cable crunches en bicep curls, met de belangrijkste oefeningen gemarkeerd voor progressieve overload. Je begint de dagen voor benen en schouders met buik- en schouderoefeningen, en de focus ligt op het consistent verhogen van het gewicht, herhalingen of sets om spiergroei te stimuleren.","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting']",Full Gym,8.0,60.0,360,2024-10-02 12:22:00,2025-06-18 11:45:00 Wrestler conditioning,Designed to gain strength endurance and overall muscle mass,"['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,90.0,120,2024-09-16 06:51:00,2025-06-18 08:55:00 X-Athlean GYM machine supersets,Build muscle within a no long workout time in the GYM,"['Beginner', 'Novice']","['Bodyweight Fitness', 'Muscle & Sculpting']",Full Gym,1.0,100.0,47,2024-12-23 03:16:00,2025-06-18 10:43:00 X24,"Minimalistic strength and hypertrophy for the busy man. Try to increase weights on all lifts as long as the target was reached in previous workout. Try to integrate some abs/cardio on off days. X24 because: 4x6=24 3x8=24 2x12=24 1x24=24","['Advanced', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,40.0,120,2024-03-19 10:25:00,2025-06-18 08:53:00 XX,_,"['Intermediate', 'Novice']",['Bodybuilding'],Full Gym,12.0,50.0,96,2024-04-24 08:38:00,2025-06-18 07:47:00 Xjxioxijxxkx,Yay,"['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,90.0,160,2025-03-22 02:37:00,2025-06-18 10:39:00 YUE CALI CALI BRAH,To get cursive script tattoos and genuinely like catchphrases in neon signs and get the jawline for a backwards trucker hat. Also to love Subarus and Patagonia even more than I already do.,"['Intermediate', 'Novice']",['Bodybuilding'],At Home,8.0,30.0,120,2024-10-22 12:12:00,2025-06-18 11:14:00 Yazheirx,Allow me to track my powerlifting progress,['Novice'],"['Bodyweight Fitness', 'Muscle & Sculpting']",Garage Gym,1.0,50.0,39,2025-01-26 02:00:00,2025-06-18 08:12:00 Yeyo split,Bigger,"['Novice', 'Intermediate']",['Bodybuilding'],Full Gym,12.0,120.0,540,2024-04-29 11:28:00,2025-06-18 07:49:00 Yoke,Solidifying muscular foundation with varying loads,"['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Full Gym,8.0,60.0,128,2025-02-23 01:12:00,2025-06-18 10:49:00 You're a Failure,Strength and Hypertrophy.,"['Beginner', 'Novice']","['Athletics', 'Bodyweight Fitness']",Full Gym,12.0,90.0,492,2024-09-30 08:53:00,2025-06-18 09:09:00 Your Final Form (Torso/Limbs),Lift weights and assume your final form,['Intermediate'],['Bodybuilding'],Garage Gym,12.0,60.0,338,2024-04-25 02:05:00,2025-06-26 07:07:00 Your First Pull Up,"Get to your first pull up! This program focuses on strengthening your back and pull muscles which will help you get stronger and closer to doing a body weight pull up! The program can be repeated since 12 weeks is the maximum I can select, that is however ideal because you would want to have a more relaxed phase so you don’t burn out","['Beginner', 'Advanced', 'Novice', 'Intermediate']","['Powerbuilding', 'Powerlifting']",Full Gym,12.0,60.0,78,2024-03-18 08:23:00,2025-06-18 10:48:00 ZBBG2 - 2 zesty 2 balls,12 zesty weeks of linear horsepower,['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,252,2025-04-20 03:01:00,2025-06-18 09:28:00 ZEND's streetlifting (no BS),"training heavy at sub maximal loads linear progression get better at mvt pattern if you find yourself hitting failure often lower the 1rm",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,5.0,70.0,82,2024-11-23 05:21:00,2025-06-18 10:32:00 ZSFB 4 Day,"Full Body 4 Day Workout For powerlifting and aesthetics","['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,12.0,90.0,300,2024-05-04 11:17:00,2025-06-18 10:10:00 Zachary UL epq,Babah,"['Beginner', 'Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,8.0,60.0,192,2024-06-08 10:42:00,2025-06-18 08:18:00 Zack pplul,Yo,['Novice'],['Muscle & Sculpting'],Full Gym,8.0,90.0,256,2024-08-06 01:38:00,2025-06-18 10:06:00 Zaide’s Bulk Routine MFer,Get absolutely swole and huge. great for bulking. definitely not cut oriented.,['Beginner'],['Athletics'],Full Gym,16.0,90.0,608,2024-12-24 04:55:00,2025-06-18 08:00:00 Zenzy in da box,"Powerbuilding on a tight schedule Add 2 optional exercises for arms","['Novice', 'Intermediate']","['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,60.0,72,2025-03-05 02:07:00,2025-06-18 11:25:00 Zidane Program,Get zidane big and strong and sexy,"['Intermediate', 'Advanced']",['Powerlifting'],At Home,12.0,90.0,252,2024-12-05 12:11:00,2025-06-18 09:37:00 Zulu/HT,"Program aims for hypertrophy with tactical component. Pull-ups are done at an every workout. Weighted pull-ups 1rm max is calculated as body weight + additional plate done for 1rm, body weight pull-ups: max rep count. Every exercise is done in 3-5 sets, depending on how you feel. Block lasts for 3 weeks, after that add 5-10lbs to our maxes and 2-3 reps to pull-ups, repeat until done. It is recommended to combine it with 2-3 high intensity cardio sessions between workouts.","['Beginner', 'Intermediate']",['Bodybuilding'],Full Gym,3.0,90.0,84,2024-11-10 05:22:00,2025-06-18 12:22:00 [HIGH TESTOSTERONE] 5 Day Upper/Lower/Arms Program,"This 12-week [HIGH TESTOSTERONE] 5-Day Upper/Lower/Arms split is designed to maximize muscle growth and aesthetics—especially in the arms and shoulders. Whether you’re bulking in a calorie surplus or cutting/recomping, this program gives you structure and flexibility to adapt volume and intensity to your current goal. If you’re not in a surplus, consider reducing volume and training intensity slightly to avoid accumulating excessive fatigue. Muscle groups are trained with a smart weekly volume approach: • Arms & Shoulders receive high attention (10+ direct sets/week), so you’ll look jacked even with a shirt on. • Compound and isolation lifts are balanced for maximum effectiveness across all major muscle groups. Supersets are included but completely optional. They’ll save time if you’re short on it, but you can always perform exercises on their own if you prefer. You can choose whether to train to failure or leave 0–2 RIR (reps in reserve) based on your recovery and lifting experience. RPE recommendations on each exercise, don’t feel limited by this however. Push yourself, but train smart. Recovery is baked into the program with two active rest days per week, helping you stay fresh, mobile, and maintain heart health. These days are crucial—DON’T skip the cardio! This program is adaptable, I understand that training routines are highly personal and require a lot of time to tailor them to your own goals. Please don’t be afraid to do your own experiments or change exercises, as long as they are similar to what I originally wrote. But, please don’t go above 4 sets on a given exercise, at that point the diminishing returns is too much. Finally, be on the lookout for trainer notes and personal tips listed under some exercises. These are cues and techniques I use myself to feel each movement better and improve long-term progression. Weekly Setup: Day 1 - Upper Push Focus Day 2 - Lower Quad Focus Day 3 - Rest/Active Recovery Day 4 - Upper Pull Focus Day 5 - Lower Hamstring Focus Day 6 - Shoulders/Arms Day 7 - Rest/Active Recovery Muscle Groups | Direct Sets Per Week Neck - 6 Chest - 10 Back - 13 Delts - 10 Biceps - 10 Triceps - 12 Brachialis - 3 Forearms - 6 Abdominals - 6 Glutes - 6 Quadriceps - 9 Hamstrings - 7 Calves - 6","['Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Athletics']",Full Gym,12.0,90.0,372,2025-06-21 09:27:00,2025-06-25 04:43:00 [HUGE GUNS] Arms and Delts Focus Bodybuilding program,"Get huge guns with this arm and delt specialized workout program. Program structure: Monday - Arms and Delts Tuesday - Chest and Back Wednesday - Rest Thursday - Legs Friday - Arms and Delts Saturday - Rest Sunday - Rest Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!","['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,80.0,228,2024-06-13 12:49:00,2025-06-29 05:24:00 [The Absolute Tank] 2 Day Full Body Workout Program,"Get big fast with this beginner to intermediate 2 day a week low volume full body workout routine. Practice the main lifts and get really good and strong with them while getting jacked. Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!","['Novice', 'Intermediate']",['Muscle & Sculpting'],Full Gym,12.0,80.0,192,2023-12-19 02:21:00,2025-06-27 06:43:00 [The Absolute Tank] 3 Day Full Body Workout Program,"Pack on as much ""nooby gains/muscle mass"" as possible with this 3 day Full Body Workout Program for Beginners or people who respond well with low volume training. No need to train more then 3 days a week for serious gains. Not just get big, but also much stronger. Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!","['Intermediate', 'Novice']","['Bodyweight Fitness', 'Athletics']",Full Gym,12.0,60.0,216,2025-05-29 02:23:00,2025-06-18 12:06:00 a true lion,aesthetics and strength,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,6.0,60.0,204,2025-04-27 02:44:00,2025-06-18 08:48:00 aly current!! split (strength n hypertrophy),"THIS PROGRAM REQUIRES YOU TO COUNT THE ACTUAL HARD SETS... I.E. AIM TO PERFORM SETS WITH A CHALLENGING LOAD HITTING NEAR hard sets, near failure or til failure. For strength + size, it’s a simple issue of the number of heavy (80-85ish%+) sets you do THE SETS 'COUNTED' HERE ARE ONLY THE HARD SETS. SO IF YOU NEED A WARMUP SET IN SOMETHING (i.e. below rpe 6) not really focused on tracking it/counting IT, more on the heavy (80-85%) challenging sets","['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,12.0,120.0,432,2024-09-02 08:53:00,2025-06-18 11:19:00 amine,programe for amateur,['Intermediate'],['Bodybuilding'],Full Gym,5.0,60.0,220,2024-05-10 10:01:00,2025-06-18 08:34:00 anime revenge arc,"“They left you broken. Now you rise—stronger, sharper, unstoppable.” This isn’t just a workout plan. It’s a transformation story. Your arc. Your comeback. Your revenge. Over 18 brutal weeks, you’ll train like the main character of your own anime—facing weakness, failure, and doubt head-on, and crushing them under iron and discipline. 🧠 Program Structure: Phase 1: The Foundation Arc (Weeks 1–6) You build your base. Clean form, moderate volume, controlled tempo. You become a student of pain. Phase 2: The Ascent Arc (Weeks 7–12) Volume increases. Sets get heavier. You push past what you thought were limits. You begin to move like someone different. Phase 3: The Final Arc (Weeks 13–18) Intensity peaks. Rest times drop. You operate with surgical precision. No wasted reps. No wasted effort. Just war. 💪 Training Breakdown: Full-body training, 6 days/week Hypertrophy focused (8–15 reps) RIR-based intensity tracking (from 3 to 0 over time) Compound + isolation balance Push/pull/leg/core emphasis shifts across days Progressive overload built-in to every phase Each week, you hit: Chest, back, arms, legs, shoulders, core—again and again, until you’re unrecognizable. 🧬 Backed by Science: Full-body training boosts muscle protein synthesis RIR tracking prevents burnout and increases longevity Progressive overload ensures consistent growth Isolation work adds aesthetic definition 🔥 Mentality: No glory. No spotlight. Just silent suffering. You’re not here to impress—you're here to transform. By week 18, they won’t recognize you. By week 18, you won’t recognize you. This isn’t fitness. This is revenge. Start your arc. Now.",['Intermediate'],"['Bodybuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,18.0,70.0,1836,2025-06-12 11:59:00,2025-06-19 09:42:00 at the top,hypertrophy / mobility / base strength,['Intermediate'],['Bodybuilding'],Full Gym,12.0,110.0,228,2024-06-15 01:50:00,2025-06-18 08:02:00 averys bodyadayadayada program,"It says only 1 week, but please repeat to a tea every week, just increase the weight from previous week","['Novice', 'Intermediate']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,1.0,60.0,13,2024-12-10 06:02:00,2025-06-18 11:11:00 awsom 4 day split,have fun and,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Muscle & Sculpting'],Full Gym,1.0,90.0,27,2025-03-29 05:48:00,2025-06-18 11:44:00 base building intermediate,"Building and improving a strength base to improve strength and athletic performance in other sports. Program is based on a 3-day week strength training schedule with at least one rest day in between training days. If you want to do cardiovasculair training like running it should be done on the training days, 8 hours or more before the strength training. Strength exercises like squats can be alternated with dumbell curls to shorten the total workout time. 3-5 min. rest between sets of all 80% 1RM exercises. 1-2 min. rest for all other exercises.",['Intermediate'],"['Athletics', 'Bodybuilding']",Garage Gym,8.0,80.0,152,2024-06-19 01:41:00,2025-06-18 08:55:00 bodybuilding 4 day workout plan,This is a begginer friendly program designed for more strength and achieving bigger muscles,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,16.0,70.0,816,2024-11-12 11:36:00,2025-06-18 12:01:00 bodybuilding+ powerlifting program,"The purpose of this program is to Build Muscle Mass (Hypertrophy, Increase Strength in the Big Three Lifts(bench, squat, and deadlift) while also giving athletes the ability to progressively grow in the program","['Beginner', 'Novice', 'Intermediate']","['Powerbuilding', 'Bodybuilding', 'Athletics']",Full Gym,13.0,120.0,178,2025-03-11 04:23:00,2025-06-18 09:57:00 boxing/lifting,boxing and lifting,['Intermediate'],['Bodybuilding'],Full Gym,12.0,60.0,144,2025-01-29 09:22:00,2025-06-18 10:00:00 castor!!,gaining strength and muscle mass,"['Intermediate', 'Advanced']","['Powerbuilding', 'Powerlifting', 'Bodybuilding']",Full Gym,4.0,60.0,56,2025-01-02 10:25:00,2025-06-18 11:41:00 chatgpt program,the greatest program for powerlifting strength gain,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,60.0,172,2024-12-03 07:43:00,2025-06-18 08:30:00 "cheenu,s program",h,"['Novice', 'Intermediate']","['Muscle & Sculpting', 'Athletics', 'Bodybuilding']",Garage Gym,4.0,30.0,32,2025-06-17 09:57:00,2025-06-18 11:56:00 con cặc,đéo biết,"['Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],At Home,12.0,130.0,312,2024-04-12 11:41:00,2025-06-18 09:09:00 cut n build,to cut and build some muscle,['Intermediate'],['Bodybuilding'],At Home,6.0,100.0,439,2024-06-13 03:57:00,2025-06-18 12:01:00 cxrious: full body,"Unleash your full potential with the **cxrious: full body** program, designed for those ready to commit just one day a week for a week-long challenge. This program features a diverse range of exercises targeting all major muscle groups, including biceps, triceps, chest, back, shoulders, and legs. Each workout is structured to maximize intensity and efficiency, ensuring you build strength and endurance in a short time. Get ready to elevate your fitness journey with focused, impactful training that fits seamlessly into your busy schedule!","['Beginner', 'Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,1.0,120.0,18,2025-06-23 03:27:00,2025-06-25 04:44:00 dream body ✨,Glutes and abs,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,8.0,90.0,232,2025-03-27 06:14:00,2025-06-18 11:52:00 end of the year stronger,This program will help you tone your body and maximize each work out to target all of your muscles. This is perfect if you only have 3 days a week to dedicate your work out.,"['Novice', 'Beginner', 'Intermediate']",['Muscle & Sculpting'],Dumbbell Only,5.0,30.0,60,2024-10-02 07:28:00,2025-06-18 12:00:00 fbgfgnfnfdn,https://www.youtube.com/watch?v=hhXzN89BLdI&list=RDhhXzN89BLdI&start_radio=1ff,"['Beginner', 'Novice']","['Bodyweight Fitness', 'Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Garage Gym,1.0,40.0,12,2025-05-15 08:30:00,2025-06-18 10:21:00 fortis aedificavit,"gets you strong and builds muscles too take a deload after 3rd week and then repeat the cycle",['Intermediate'],['Bodybuilding'],Garage Gym,3.0,70.0,66,2024-02-22 11:02:00,2025-06-18 10:54:00 fullbody 3x til santhosh,bliv stærk,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,18.0,70.0,594,2025-04-08 12:37:00,2025-06-18 11:41:00 hanie,"Created for hanie by pooria purpose: gain beginner gains on a cut","['Novice', 'Intermediate']","['Athletics', 'Bodybuilding']",Full Gym,12.0,100.0,480,2024-06-14 05:46:00,2025-06-18 11:51:00 hepburn by me,intermediate,['Intermediate'],['Bodybuilding'],Garage Gym,8.0,60.0,160,2025-04-16 09:33:00,2025-06-18 10:24:00 hybrid,friendly training,['Intermediate'],"['Powerlifting', 'Powerbuilding']",Garage Gym,4.0,60.0,44,2025-04-28 10:29:00,2025-06-18 10:44:00 hypertrophy and strength,to grow the muscles as much as possible while still being strong,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,180.0,480,2024-08-08 03:01:00,2025-06-18 08:09:00 hypertrophy program,HYPERTROPHY,['Intermediate'],['Bodybuilding'],Full Gym,12.0,80.0,192,2024-09-18 05:55:00,2025-06-18 08:40:00 just another ppl,to gain muscle,['Intermediate'],"['Athletics', 'Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,12.0,60.0,432,2024-12-19 04:39:00,2025-06-18 08:14:00 kaymaaarrr PPLUL Split,"Maximize Muscle Growth (Hypertrophy) - By focusing on different muscle groups each day, you allow targeted training and recovery.",['Beginner'],"['Muscle & Sculpting', 'Bodyweight Fitness']",Full Gym,12.0,90.0,372,2025-02-01 04:52:00,2025-06-26 07:18:00 lift,Get big,"['Novice', 'Intermediate']","['Muscle & Sculpting', 'Athletics', 'Bodybuilding']",Full Gym,12.0,60.0,144,2024-11-16 11:58:00,2025-06-18 11:55:00 lock and load,"-power building/power lifting for intermediate to advanced -3-4 days a week -the Weeks are guide rails if it takes you more then 7 days to do week 1 that's fine don't feel like you need to hit all lifts prescribed each week in a week -week 9 days should be done back to back -bodybuilding exercise can be done with a lil bit of body momentum just try to pack on as much mass as possible and should be switched out if you prefer another exercise just keep the spirt i.e. if it is a triceps movement don't hit quads duh. -rest liberally in strength and peak weeks you dont want to be under recovered and get beat up from the fat loads ;} -foundation weeks can be done how ever just dont do to many workouts that prevent you from working the rest off the week take it slow but not to slow -all lifts are just prescriptions for example if your back hurts on dead's or you can only low bar squat just change it but keep the formula if flat bench is not your thing change all flat bench main compounds to some kind of horizontal pressing do not change it with a vertical press and vis versa for OHP days. if you cant horizontal press (incline counts) or hinge (deadlifts RDLS good morings etc) or vertical press (OHP Seated Press Dumbbell press) or Squat (safety bar high bar low bar any barbell squat in general) this program is not for you its not built for glass backs or pencil necks try power of 2 v2 as an entry level program and learn how to actual bench squat press and hinge Thx.",['Beginner'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,9.0,80.0,187,2025-04-06 06:02:00,2025-06-18 10:39:00 locked in (1),to build muscle and power,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,10.0,80.0,328,2024-11-19 12:54:00,2025-06-18 08:09:00 mishas PPLM,building muscle,"['Intermediate', 'Advanced']","['Bodybuilding', 'Muscle & Sculpting']",Garage Gym,6.0,90.0,168,2024-06-26 08:24:00,2025-06-18 10:57:00 morca kurd,personal,"['Intermediate', 'Advanced']","['Bodybuilding', 'Powerbuilding']",Full Gym,16.0,90.0,398,2024-10-12 11:04:00,2025-06-18 12:02:00 muscle mass program,This program is for max muscle gains and you need full gym for this,['Intermediate'],['Powerbuilding'],Full Gym,12.0,90.0,384,2024-10-10 06:57:00,2025-06-18 07:55:00 muscle mummy,big legs big booty,['Advanced'],['Powerbuilding'],Full Gym,16.0,60.0,192,2024-11-15 10:11:00,2025-06-18 08:02:00 my full body,for me,"['Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,6.0,90.0,408,2024-12-30 08:36:00,2025-06-18 08:30:00 my hamza,building body,['Intermediate'],['Powerlifting'],Full Gym,1.0,50.0,23,2025-06-05 12:10:00,2025-06-18 11:07:00 nSuns 5/3/1 Accessories,,"['Novice', 'Intermediate']",['Powerbuilding'],Full Gym,1.0,50.0,8,2025-06-13 10:56:00,2025-06-18 08:26:00 nSuns_Rebuild by KSI,"The purpose of this program is to build strength, hypertrophy, and muscular endurance in a single, balanced system. It integrates progressive overload, science-based intensity management, and varied rep ranges to stimulate multiple growth mechanisms. The routine is designed for intermediate to advanced lifters seeking performance and physique gains with long-term sustainability.",['Beginner'],['Bodybuilding'],Full Gym,7.0,90.0,140,2025-04-06 03:06:00,2025-06-18 08:29:00 oscars big hard pump,getting extraordinarily sexy,['Beginner'],"['Bodyweight Fitness', 'Muscle & Sculpting', 'Athletics']",Garage Gym,12.0,100.0,276,2024-05-06 08:41:00,2025-06-18 11:19:00 powerlift detox,"detox from powerlifting, start moving and get fit again","['Novice', 'Intermediate']","['Bodyweight Fitness', 'Bodybuilding']",Garage Gym,6.0,90.0,240,2025-05-02 10:42:00,2025-06-18 10:57:00 ppl,look cool,"['Beginner', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,18.0,80.0,324,2025-06-13 01:27:00,2025-06-25 04:39:00 program,get big and strong,['Intermediate'],"['Bodybuilding', 'Powerbuilding']",Full Gym,10.0,80.0,300,2024-08-26 09:29:00,2025-06-18 08:52:00 programma in autoregolazione del cinghiale,strength and hypertrophy,"['Intermediate', 'Advanced']","['Powerlifting', 'Powerbuilding']",Garage Gym,5.0,60.0,100,2025-03-24 12:11:00,2025-06-18 11:47:00 secret strength,muscle and strength,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,18.0,90.0,378,2025-06-22 12:17:00,2025-06-25 03:01:00 sigma😛,"This is meant to help you become the most sigma male in the whole of the ohio city of rizzlers… 🐺🐺","['Novice', 'Intermediate']","['Powerlifting', 'Bodybuilding']",Full Gym,12.0,90.0,156,2024-04-26 08:16:00,2025-06-18 11:21:00 simple,yes,['Novice'],"['Powerlifting', 'Powerbuilding']",Dumbbell Only,12.0,40.0,312,2024-07-14 12:47:00,2025-06-18 09:16:00 soccer,speed strength agility,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Muscle & Sculpting', 'Bodyweight Fitness']",Garage Gym,4.0,60.0,88,2024-05-16 12:32:00,2025-06-18 11:15:00 strongman basebuilding,"week 1-5: basebuilding, volume acclimation week 6: test maxes under fatigue week 7-8: transition period between phases week 9-10: ramping volume up for main lifts week 11: deload on fatigue week 12: max","['Intermediate', 'Novice']","['Powerlifting', 'Powerbuilding']",Full Gym,12.0,90.0,200,2025-02-05 10:55:00,2025-06-18 07:53:00 strongman bigloz starter,"get strong. do strongman stuff. this program needs access to strongman equipment, yokes, farmers carry, stones, sandbags and loading medley implements. Not my own work - the program was written by big Loz and send out in some Cerberus emails. Is a starter to intermediate strongman program. all credit to Laurence Shahlaei i wrote it up for me to try in my next block. will happily delete if directed.",['Intermediate'],['Muscle & Sculpting'],At Home,12.0,80.0,280,2025-03-01 11:39:00,2025-06-18 11:38:00 subeen,for me,"['Beginner', 'Novice', 'Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,8.0,70.0,208,2025-05-06 06:22:00,2025-06-18 08:20:00 superfart,poot,['Intermediate'],"['Bodyweight Fitness', 'Bodybuilding', 'Athletics']",At Home,16.0,50.0,304,2024-11-19 03:40:00,2025-06-18 09:23:00 supersets + cardio + core,"supersets to get super sexy :) plus two days of cardio + abs for even more fun! don't forget to apply progressive overload throughout the 4 weeks.","['Novice', 'Intermediate']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Bodyweight Fitness', 'Olympic Weightlifting']",Full Gym,4.0,60.0,104,2024-12-02 02:36:00,2025-06-18 10:36:00 tbjp hit sbd,ulr,"['Intermediate', 'Advanced', 'Novice']","['Bodybuilding', 'Muscle & Sculpting', 'Powerbuilding']",Full Gym,8.0,60.0,280,2025-05-26 03:07:00,2025-06-18 08:23:00 test 78,"Unlock your potential with the ""test 78"" program, a focused 4-week journey designed for those ready to elevate their fitness game. Committing just 2 days a week, you'll engage in targeted workouts that maximize strength and endurance, ensuring efficient progress without overwhelming your schedule. Perfect for busy lifters looking to build muscle and improve overall fitness, this program will keep you motivated and on track to achieve your goals. Get ready to transform your routine and see real results! As a Meta mobile measurement partner, we’re excited to share that Meta has re-enabled its Advanced Mobile Measurement (AMM) reporting, bringing it to parity with the app ads ecosystem. With AMM, advertisers can access row-level Meta attribution data for both iOS and Android devices—including data from the MMP self-attributing integration—removing the previous limitation of Android-only installs attributed via the Meta Referrer.",['Advanced'],"['Bodybuilding', 'Muscle & Sculpting']",Full Gym,4.0,30.0,8,2025-06-18 06:26:00,2025-06-18 06:51:00 test program,idk,['Intermediate'],"['Bodybuilding', 'Athletics']",Garage Gym,16.0,60.0,177,2025-01-02 10:43:00,2025-06-18 10:11:00 upper lower +box,strong,"['Novice', 'Beginner', 'Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,16.0,60.0,384,2025-02-23 06:07:00,2025-06-18 11:30:00 upper lower 3 day,to train 3 days a week ig,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,8.0,60.0,120,2025-02-28 08:13:00,2025-06-18 10:32:00 upper lower bro,"Doing whatever it takes, right babe?","['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,6.0,70.0,132,2025-04-09 09:03:00,2025-06-18 12:02:00 upper lower mads,get jacked + fuck beautiful women,"['Novice', 'Intermediate', 'Advanced']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,16.0,90.0,496,2025-01-03 11:28:00,2025-06-18 11:25:00 uwu build- PPL,stay lifting uwu,"['Intermediate', 'Advanced']",['Bodybuilding'],Full Gym,4.0,60.0,136,2024-03-07 02:45:00,2025-06-18 08:33:00 vitruvian man,Build hypertrophy for lacking body parts,['Advanced'],['Powerlifting'],Full Gym,5.0,80.0,155,2024-03-16 11:34:00,2025-06-18 10:30:00 waya!,getting jacked and strong,['Intermediate'],['Bodybuilding'],Garage Gym,4.0,60.0,104,2024-01-05 02:45:00,2025-06-18 07:51:00 yates (marcus),high intensity programm,"['Beginner', 'Novice', 'Intermediate', 'Advanced']","['Athletics', 'Bodybuilding', 'Powerlifting', 'Powerbuilding', 'Muscle & Sculpting']",Full Gym,16.0,60.0,560,2025-02-04 06:22:00,2025-06-18 11:08:00 |5/3/1| :3,I am getting strongk,"['Intermediate', 'Novice']",['Powerbuilding'],Full Gym,7.0,90.0,161,2025-05-13 08:51:00,2025-06-18 10:07:00 ~The Formless Nosferatu~ (5 Days Weekly A&B Rotation),"A Hypertrophy Focused Program with a utilization of a lot of different Barbell , DB , machines and Bodyweight variation through weekly Rotations (A & B) .. For Tree trunk Legs , huge thick Traps and big Arms & Shoulders Lovers (Basically a TANK) **Not for People who want a slim shredded Physique** *(For the exact version i am using : https://alphaprogression.com/3YWlhx) The Program is Hypertrophy focused but that doesn't mean u'll be glued to a Machine because the ""SFR"" , rather it contains a bunch of ""Athletic"" variations like High Pull , Front Squat even Hack Deadlift.. yet it's well balanced with Cables and Machine work as well to manage the fatigue of each day and each weekly Rotation .. Each day is *Focused* on certain direction but without being a prisoner for it , so u'll find a Calf Raise in the Arm day for example .. Each muscle group is hit between 2-3 times , so expect the high frequency and start with the Low end volume of 2 sets even 1 set if needed . Note that The Program is heavily using GiantSets & Supersets .. however most of them is doable in a commercial Gym as it would be using the same equipment.. For example : (Curl , Skull Crushers , Upright Rows) all using Ez Bar .. (So it'll challenge ur work capacity , decrease in performance is expected AT FIRST then u'll adapt and save time and even increase performance and work density) The Program also utilize the ""Big 3"" to Push Progression but without being obsessed about them as u would do them Biweekly.. Like Bench one week and Dips the other .. but don't worry i got u covered as u would be doing another Bench Variation later in the week with other Variations.. Finally about Progression , firstly u can choose ur own method , but any basic Double Progression would work and it's variations like Rep Goal System , Evolving Rep Ranges .. or Top Set Back off . Etc etc But Personally i am using and recommending an Evolving Rep Range or Rep Goal with Max Safe Reps on EVERY SET with the same weight .. Lastly it's a 5 Days Program .. it has the flexibility of being Run as u like whether 5 days in a Row then 2 rest days or 2-3 days or whatever.. just keep in mind to take at least 1 day of rest between Day 5 and Day 1 of the next week .. as both of them are Upper body days Side Note : A lot of the Exercise Selection has a specific Reason behind it , so use ur best judgement if u want to Swap a lift out .. For Example : Hack Deadlift serves as a Quad bias Deadlift while still targeting the Traps like the Front Squat from the other week .. (However this is the exercises that i PERSONALLY use) ***I wrote the specific variation i use in (...) If the variation doesn't exist in the App as i am not using the Pro version yet*** ____________________________ Fun side note : (for anyone curious about the name) The name ""Formless"" u'll understand why as u read the whole program + its the Kanoh Agito's style .. And Nosferatu for the Zodd's Monstrous physique",['Intermediate'],"['Bodybuilding', 'Athletics', 'Muscle & Sculpting']",Full Gym,12.0,80.0,318,2024-02-15 10:52:00,2025-06-18 11:59:00 Þetta er ekkert mál fyrir Jón Páll!,Powerbuilding,"['Intermediate', 'Advanced']",['Powerbuilding'],Full Gym,11.0,90.0,283,2025-03-13 08:58:00,2025-06-18 10:07:00 "“ATTITUDE ERA"" WWE PHYSIQUE","You want a chest so thick it casts a shadow? WHAT? Arms like pythons hangin’ outta your sleeves? WHAT? Traps that scrape the damn ceiling? WHAT? Then stop playin’ patty-cake in the gym and start movin’ heavy iron, you son of a b***h! You hit the presses, the curls, the shrugs, the damn neck curls ‘til your spine salutes you! You train hard, eat like you give a damn, and leave the excuses at home. And while you’re at it, fix that stack of dimes you call a neck! AND THAT’S THE BOTTOM LINE, ‘CAUSE STONE COLD SAID SO! 🍻💥 Run this on M/W/F/Sa with a double progression. And watch what happens.",['Novice'],['Powerbuilding'],Full Gym,12.0,40.0,276,2025-06-12 07:27:00,2025-06-28 08:14:00 ∩^ω^∩,"Intermediate program : lower in volume than other programs as this is meant to be done outside of the normal 5 days a week of morning Pt. Compound movements are done as listed, whereas isolation movements are Myo-rep Match.",['Beginner'],"['Muscle & Sculpting', 'Athletics']",Full Gym,4.0,70.0,100,2024-07-21 10:07:00,2025-06-18 07:58:00 상체하체,근육빵빵 무고민 마이크 서머필드 무작정 따라하기,"['Advanced', 'Intermediate', 'Novice']","['Bodybuilding', 'Muscle & Sculpting']",Full Gym,12.0,90.0,450,2025-03-04 09:20:00,2025-06-18 08:49:00 시험기간 헬스장,3대10000,"['Novice', 'Advanced', 'Intermediate']","['Athletics', 'Muscle & Sculpting']",Garage Gym,1.0,80.0,39,2024-09-09 05:23:00,2025-06-18 08:24:00 자기화 프로그램,powerbuilding,"['Novice', 'Intermediate']","['Bodybuilding', 'Powerlifting', 'Powerbuilding']",Full Gym,5.0,60.0,205,2025-06-18 07:37:00,2025-06-18 10:32:00 찬중,"This program is designed for beginners to build a solid workout habit. With a simple 3-day split focusing on legs, shoulders, and glutes/hamstrings, it helps develop proper form, basic strength, and consistency without overwhelming the user.",['Intermediate'],"['Muscle & Sculpting', 'Bodybuilding']",Full Gym,3.0,60.0,54,2025-06-04 09:19:00,2025-06-18 10:53:00 𝓯𝓻𝓮𝓪𝓴𝔂 Big 4,This program is specially made for recreational lifters who want to get big and strong focussing on key lifts.,['Advanced'],['Bodybuilding'],Garage Gym,12.0,60.0,264,2024-11-06 05:18:00,2025-06-18 12:25:00 𝕮𝖍𝖎𝖒𝖊𝖗𝖆,"• A mixture of fullbody, upper-lower and a bro day for an arm growth focused 4-day split with 2x a week frequency for the back and lower body and 3x a week frequency for arms. • I recommend using the basic double progression method with all exercises. Whether you want you use straight sets or reverse pyramid sets is up to you as long as you’re going hard with good technique. • Recommended days: Saturday, Monday, Tuesday, Thursday. • Inspired by what I’ve learned from amazing people such as Bald Omni-man, Peter Katcherian, Jeoffery Verity Schofield, Alex Leonidas, Jeff Nippard, Dr. Mike Israetel & Steve Shaw. Highly recommend you go follow these guys for a wealth of information","['Advanced', 'Intermediate', 'Novice', 'Beginner']",['Bodybuilding'],Full Gym,12.0,70.0,264,2024-07-04 03:13:00,2025-06-18 09:17:00 🎧,Lihaskasvu,"['Intermediate', 'Advanced']",['Bodybuilding'],Garage Gym,12.0,90.0,228,2024-10-10 04:20:00,2025-06-18 11:32:00 👾Reza's Routine👾,This is a beginner friendly routine made for me and my friends to follow and get some top notch gains. 💪,"['Beginner', 'Intermediate']",['Muscle & Sculpting'],Dumbbell Only,1.0,60.0,60,2024-09-15 08:45:00,2025-06-18 07:48:00 "🔥 ""Upper Body Dominance: 3-Day Growth System"" 🔥","""Upper Body Dominance: A science-based 3-day workout plan designed for maximum muscle growth. Featuring supersets, myo-reps, drop sets, and lengthened partials, this program prioritizes upper body hypertrophy while maintaining lower body balance. Perfect for those looking to build strength and size efficiently in just one hour per session."" 💪🔥","['Intermediate', 'Novice']",['Muscle & Sculpting'],Full Gym,6.0,60.0,96,2025-02-15 08:18:00,2025-06-18 07:48:00 🙈🙉🙊🐵,Muscle Memory Training,['Intermediate'],['Bodybuilding'],Full Gym,8.0,90.0,211,2024-12-08 01:04:00,2025-06-18 11:35:00 🥷🥷🥷,To become stronger without becoming “bulky”,"['Intermediate', 'Novice']","['Bodybuilding', 'Powerbuilding']",Garage Gym,9.0,100.0,216,2025-05-15 10:44:00,2025-06-18 12:08:00