Strength training programs
Browse 112 programs with every week, day and set laid out. Filter by goal, level and days per week, then copy any program into TopSet for free.
112 programs
Strength
Mark Rippetoe · Starting StrengthStarting Strength Phase 1Beginner barbell program, Phase 1 — squat, press, and deadlift every sessionMark Rippetoe · Starting StrengthStarting Strength Phase 2Beginner barbell program, Phase 2 — power cleans replace deadlifts on alternate daysMark Rippetoe · Starting StrengthStarting Strength Phase 3Beginner barbell program, Phase 3 — chin-ups added, deadlifts and power cleans alternateBasic Beginner RoutineSimple 3-day barbell program to build your first foundation of strengthPhrakturePhrak's Greyskull LPBeginner barbell program with AMRAP sets and built-in upper back worklvysaurIvysaur 4-4-83-day beginner barbell program with alternating heavy and light days for faster strength gainsMark Rippetoe & Glenn PendlayTexas MethodWeekly linear progression for intermediates — Volume/Recovery/Intensity across 3 full-body daysMadcowMadcow 5x5Weekly linear progression for intermediates - Heavy/Light/Medium ramping sets across 3 full-body daysDoug HepburnHepburn MethodEight heavy doubles building to triples over 8 sessions with submaximal weights - Doug Hepburn's patient power-pump system for serious strength.Dan John & Pavel TsatsoulineEasy StrengthFive lifts, ten reps, forty workouts. Submaximal daily practice that builds serious strength without grinding.Jim Wendler · 5/3/15/3/1 For BeginnersBeginner-friendly 3-day full-body program based on Jim Wendler's 5/3/1 system with FSL supplemental work.nSuns · 5/3/1nSuns LPHigh-volume 5/3/1 variant with aggressive linear progression — 17 working sets per session across two barbell lifts.Cody Lefever · GZCLGZCLPAnother good “next step” program after Basic Beginner or Starting Strength.. Do it after 3-9 months in gym.blacknoir · GZCLGZCLP: Blacknoir versionVariation of GZCLP from Reddit user u/blacknoirCody Lefever · GZCLP-Zero Full BodyLatest GZCL program, it's like GZCLP 2.0Cody Lefever · GZCLGZCL: General GainzLatest GZCL program combining learnings from all other GZCL programs.Cody Lefever · GZCLGZCL: VDIPBeginner-intermediate program where each set is AMRAP.Cody Lefever · GZCLGZCL: The RipplerA 12-week GZCL program optimizing bi-weekly undulation in intensity, weight and reps. A good next step after GZCLP.Cody Lefever · GZCLGZCL: UHF 5 weeks5-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.Cody Lefever · GZCLGZCL: UHF 9 weeks9-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.Cody Lefever · GZCLJacked and Tan (Josip Version)The predecessor of the library's J&T2.0: the original Jacked and Tan from the Reddit community (Josip's version), 15 weeks, 6 sessions a week, with a full mesocycle chain of 10-rep wave → top single → daily RM → heavy double.Cody Lefever · GZCLGZCL: Jacked & Tan 2.0Another good next step after GZCLP.Cody Lefever · GZCLJacked and Flan v2.1The official hybrid of GZCL tiers and 5/3/1 percentage progression: three main lifts run the J&T waves and one runs the 5/3/1 three-week wave, with four mesocycles over 15 weeks into a test.Cody Lefever · GZCLGZCL Max Rep Sets (MRS)GZCL's AMRAP framework: do several sets at the same weight per lift, each close to failure, and judge by total reps hit; add weight linearly once the target is met. 6 weeks, 6 sessions a week.Greg Nuckols · SBSSBS Linear ProgressionNuckols' novice linear program: 3 full-body days a week, main lift at 87.5% for sets of three + volume accessories. Performance on the final RIR0 set drives weekly weight increases (+1/3/5%).Greg Nuckols · SBSSBS Strength ProgramThe original SBS strength system: perform sets of a fixed rep count until you hit the RIR threshold, then raise or lower the training max each week based on how many sets you completed (the 4-6 range).Greg Nuckols · SBSSBS Strength Program: Last Set RIRA middle-ground SBS strength variant: a fixed 5 sets, rating the reps left in reserve (RIR) on the last set against the target, and raising or lowering the training max each week based on the deviation.Greg Nuckols · SBSSBS Strength Program: Reps to FailureGreg Nuckols' 21-week autoregulated strength system: 4 fixed-rep sets per exercise + a final set to failure, raising or lowering the training max each week based on the final set, with three 7-week blocks that deepen block by block up to 95%.Greg Nuckols · The JourneyThe Journey: Beginner (Low Variation)Nuckols' Journey starting point for beginners: the big four trained in full every day, one heavier top day per lift each week, and the rest same-weight/deload review sets, with minimal exercise variety to polish technique.Greg Nuckols · The JourneyThe Journey: Beginner (High Variation)The Journey's beginner high-variation version: the big four's top-day loading is unchanged, but the review slots swap in variations such as close-grip bench, front squat, push press, and reverse-stance deadlift, for early exposure to a varied exercise library.Greg Nuckols · The JourneyThe Journey: IntermediateThe Journey's intermediate phase: the big four trained on separate days, a 15-week triple wave (70%→90%) with accessory variations and an optional hypertrophy block, plus several progression options to choose from.Greg Nuckols · The JourneyThe Journey: Advanced OffseasonThe Journey's advanced offseason block: 12 variation exercises across two 3-week volume waves (sets ascending → reset heavier), staying away from the competition lifts to build up technical weak points and volume.Jonnie Candito · CanditoCandito Linear Program: ControlCandito's default recommended branch: variation days use paused movements (paused squat/paused deadlift/Spoto press) to polish technique and eccentric control.Jonnie Candito · CanditoCandito Linear Program: PowerVariation days train the nervous system and fast-twitch fibers with explosive movements (box/jump squats, speed deadlifts), with no heavy loads.The Strength Athlete · TSATSA Beginner ApproachThe Strength Athlete's official free beginner program: 9 weeks on dual tracks (choose % or RPE) building to a 3RM test, plus an optional 4-week first-meet prep phase, 4 sessions a week.Boris Sheiko · SheikoSheiko Beginner ProgramSheiko beginner intro: 8 weeks of a preparatory block + a competition block, using Russian waves and paused variations to work on technique from the start.Boris Sheiko · SheikoSheiko Monthly Plan #37Sheiko's numbered intermediate heavy-load monthly plan: 4 weeks, 3 sessions a week, with high-frequency bench on two days plus squat and deadlift waves, a higher-volume step in the same family as the library's #29-32.Boris Sheiko · SheikoSheiko Monthly Plan #39Sheiko's numbered advanced monthly plan #39: 4 weeks, 3 high-volume sessions a week, the advanced step that follows #37.Boris Sheiko · SheikoSheiko CMS-MS Prep CycleA prep-phase monthly plan Sheiko wrote for Candidate Masters of Sport/Masters of Sport: 80% top-set waves and pyramid benching, at master-level volume.Askold SurovetskyAskold Surovetsky 16-Week Powerlifting ProgramHonored Coach of Russia Surovetsky's percentage system: squat and deadlift rotate medium/light/heavy days on alternating weeks, climbing 4×4 and near-max singles, while bench is trained every session through a 12-session light/medium/heavy cycle. The plan is one 8-week block; run it twice, with new maxes, for the full 16 weeks.Greg Nuckols · BulgarianSlavic Swole (Version 2)The structured version of the Bulgarian template: four loaded days (squat/bench descending set waves + deadlift top set + speed sets + overhead press wave with speed close-grip bench) alternating with four technique days of fast singles, on a 4-week cycle. One training “week” is 8 workouts, not 7 calendar days.Chad Wesley SmithThe Juggernaut Method 2.0A 16-week block periodized strength program using submaximal AMRAP-driven progression across four waves of decreasing reps.Louie Simmons · ConjugateWestside Conjugate MethodA 4-day powerlifting system combining Max Effort heavy singles, Dynamic Effort speed work, and high-volume accessories to build strength year-round.Jordan Feigenbaum & Austin BarakiBarbell Medicine: The BridgeAn 8-week post-novice program introducing RPE-based autoregulation across Squat, Bench, Deadlift, and OHP, designed to bridge the gap between linear progression and intermediate training.Alexander BromleyBullmastiffAn 18-week base-to-peak strength program using wave periodization and AMRAP-driven auto-regulation across Squat, Bench, Deadlift, and OHP.K. Black · Tactical BarbellTactical Barbell: OperatorMinimalist 3-day strength template — 3 lifts, 3 sets, submaximal percentages, designed to maintain strength alongside heavy conditioningAlexander Bromley70's Powerlifter (Alexander Bromley)Alexander Bromley's signature Base Strength program for strength and physique: a 9-week high-volume base phase (three waves of 10/8/5) + a 9-week peaking phase (three waves of 3/2/1 up to a daily RM), with the big four on separate days, each with two variations and three accessories.
Hypertrophy
gregariousHermitDumbbell P/P/LDumbbell-only push/pull/legs split. Great if you only have dumbbells.Jim Wendler · 5/3/15/3/1: Boring But BigVolume-focused 5/3/1 variant pairing heavy main work with 5x10 supplemental sets for size and strength.Jim Wendler · 5/3/15/3/1: Building the MonolithBrutal 6-week 5/3/1 hypertrophy template with 20-rep squats, 100-rep accessory sets, and mandatory heavy eating.Cody Lefever · GZCLGZCL: General Gainz - BodybuildingGeneral Gainz variation for hypertrophy/bodybuildingbenjaminbk · GZCLGZCL: General Gainz - Burrito But BigHypertrophy adaptation of General Gainz, as a 12-week program.Cody Lefever · GZCLGZCL: General Gainz - RiptideAn 8-week General Gainz program that alternates between finding rep maxes and pushing them higher, biasing hypertrophy through lighter T1 work and higher volume.Greg Nuckols · SBSSBS Novice Hypertrophy ProgramNuckols' novice hypertrophy program: a 3-day push/legs/pull-and-shoulders split covering 22 exercises, with double progression from 3×8 to 5×12, then adding weight.Greg Nuckols · SBSSBS Hypertrophy TemplateThe hypertrophy version of the SBS system: a 21-week high-rep wave (capped at 82.5%), 3 working sets per exercise + an autoregulated final set to failure, with hypertrophy-friendly lifts such as block pulls, leg press, and dumbbell press.Jonnie Candito · CanditoCandito Linear Program: HypertrophyThe highest-volume branch: variation days become high-rep bodybuilding-style training, suited to the off-season or phases focused on size.Greg Nuckols · BulgarianSlavic Swole (Version 1)Nuckols' hypertrophy-oriented take on the Bulgarian template: squat and bench daily, alternating max and minimum singles, with lots of back-off volume and bodybuilding accessories, 5 sessions a week.K. Black · Tactical BarbellTactical Barbell: Mass Protocol6-week hypertrophy block from Tactical Barbell — Squat/Bench/Pull-Up 3x per week plus a dedicated Deadlift dayRandall StrossenSuper Squats (20-Rep Squat Program)Strossen's 1989 classic: each session has one breathing set of 20-rep squats starting from your 10RM, plus full-body basics. 18 sessions over 6 weeks add roughly 40 kg for size and strength.Jon AndersenDeep Water: BeginnerA brutal 6-week high-volume program built around 10x10 compound lifts with progressively shorter rest periods — same weight, less rest, more suffering.Charles PoliquinGerman Volume TrainingCharles Poliquin's high-volume 10x10 hypertrophy protocol using antagonist supersets at 60% of 1RM with controlled tempo to maximize time under tension.Jim StoppaniShortcut to Size12-week body part split using weekly undulating periodization — rep ranges cycle from 12-15 down to 3-5 every four weeks across three phases with rotating exercise selection.Lyle McDonaldLyle's Generic Bulking4-day upper/lower split for intermediate lifters on a bulk - moderate volume, double progression, twice-per-week frequencyDante TrudelDoggCrapp (DC Training)Dante Trudel's high-intensity bodybuilding system using rest-pause sets, extreme stretching, and 3-exercise rotation to hit each muscle 3 times every 2 weeks.Mike Mentzer · Heavy DutyMike Mentzer's Heavy DutyMinimalist HIT program with pre-exhaust supersets — 1 working set per exercise taken to absolute failure.Mike Mentzer · Heavy DutyMike Mentzer's Consolidated RoutineUltra-minimalist HIT program — just 2 exercises per workout, 1 set each to absolute failure, trained once per week.MetallicadpaMetallicadpa PPL6-day beginner Push/Pull/Legs with linear progression on main liftsCoolcicadaCoolcicada PPL6-day Push/Pull/Legs with heavy compounds and higher-rep isolation accessories for hypertrophyBro SplitClassic 5-day bodybuilding split — one muscle group per day for maximum volume and focusArnold SchwarzeneggerArnold SplitClassic 6-day bodybuilding split pairing chest/back, shoulders/arms, and legs — each trained twice per week with high volumeArnold SchwarzeneggerArnold's Golden SixArnold Schwarzenegger’s 3 day beginner hypertrophy programJay CutlerJay Cutler's Simple Muscle Group SplitCutler-inspired 5-day high-volume bro split - one major muscle group per day with calves trained twice weeklyBret ContrerasStrong CurvesBootyful Beginnings - 12-week glute-focused beginner program, 3 days per week, progressing from bodyweight to barbellPlanet Fitness Hypertrophy4-day upper/lower split designed exclusively for Planet Fitness equipment — machines, dumbbells, cables, no barbell required
Powerlifting peak
Greg Nuckols · The JourneyThe Journey: Intermediate PeakThe Journey's 6-week intermediate meet prep: squat and bench build up to an RPE9 AMRAP, reaching from 80 to 95% week by week; deadlift goes 85 → 90 then finishes early; in the last two weeks you only touch the opener.Greg Nuckols · The JourneyThe Journey: Advanced PeakThe Journey's 6-week advanced meet prep: singles and doubles in the 85%→95% range on separate days for each big lift, climbing week by week, opener the week before the meet, and three light technique sessions in meet week.Jonnie Candito · CanditoCandito 6 Week Strength ProgramJonnie Candito's classic intermediate-to-advanced peaking program: six phases across the big three, from muscle adaptation → hypertrophy → linear strength → heavy adaptation → high-intensity testing. The data has five prescribed weeks; week 6 is optional (skip it, deload, or test your max).Hani Jazayrli · TSATSA 9-Week IntermediateA 9-week powerlifting peaking program with 4 days per week, using percentage-based main lifts with RPE-based peaking singles and accessories. Squat 2x/week, bench 3x/week, deadlift 2x/week.The Strength Athlete · TSATSA Intermediate Approach 2.0The official TSA 9-week intermediate prep, updated: 4 weeks of volume accumulation + deload + 3 weeks of intensification into meet/test. Bench on Thursday, low-rep top sets with higher-rep back-offs, % and RPE tracks.Bryce Krawczyk · Calgary BarbellCalgary Barbell 8 Week ProgramCalgary Barbell's official free 8-week meet prep: a 4-week percentage volume phase + a 4-week RPE top-set intensity phase + a day-by-day meet-week taper, with tempo and rest prescribed for every set. Shown as 9 weeks: the 8 training weeks plus the meet-week taper.Bryce Krawczyk · Calgary BarbellCalgary Barbell 16-WeekA 16-week powerlifting peaking program using percentage-based and RPE-based loading across 4 phases, with very high bench frequency (4x/week) and competition-specific exercise selection.Boris Sheiko · SheikoSheiko Intermediate Small Load ProgramSheiko's intermediate "Small Load" program: two preparatory blocks + a competition block, the lowest-volume option at the intermediate level.Boris Sheiko · SheikoSheiko #29-32A 16-week competition-focused powerlifting program using high-volume submaximal training across 4 blocks - preparation, accumulation, transmutation, and peaking.Boris Sheiko · SheikoSheiko Monthly Plan #40Sheiko's numbered advanced monthly plan #40: the pre-meet tier, with intensity pushing up and volume tapering.Boris Sheiko · SheikoSheiko Advanced Small Load ProgramSheiko's advanced "Small Load" full season: 17 weeks of three preparatory blocks + a competition block, the entry-level advanced option with the lowest recovery demands.Boris Sheiko · SheikoSheiko Advanced Medium Load Program (AML)Sheiko's advanced "Medium Load" full season: the standard Class 1+ tier, starting the season with front squats and running paused variations throughout, with four blocks progressing in succession.Boris Sheiko · SheikoSheiko Advanced Large Load ProgramSheiko's advanced "Large Load" full season: the highest-volume tier, for those with top-level recovery.Extended Russian Power RoutineThe extended three-lift version of the Russian Squat Routine: 9 weeks peaking squat, bench, and deadlift together, with volume steps and intensity climbs lengthened to protect recovery.Fred HatfieldFred Hatfield 12 Week Peaking ProgramDr. Squat Hatfield's classic powerlifting cycle: 5 straight sets with compensatory acceleration, adding weight and reps each round, plus 120% overload supports; after 8 rounds, go after new maxes. The 9 rounds shown here are spread over about 12 calendar weeks.Brandon LillyThe Cube MethodA 10-week powerlifting peaking program rotating heavy, explosive, and rep work across squat, bench, and deadlift in 3-week waves.
Single-lift focus
Cody Lefever · GZCLGZCL MaelstromCody's official single-lift daily volume accumulation plan: one deadlift set a day, with seven "daily intensities" each cycling through rep progression, from 25%×30 reps up to heavy doubles at 85%.Cody Lefever · GZCLGZCL Deadlift Wave FormsCody's official single-day deadlift add-on: one deadlift session a week running three RM waves (deficit → conventional → block pull), tested in Week 10, and it can be stacked onto any existing plan.Cody Lefever · GZCLGZCL Deadlift Wave Forms 12-WeekCody's official deadlift-specific cycle: three deadlift sessions a week built into their own split, four 3-week blocks of conventional → deficit → paused → banded, progressing by RM attempts + AMRAP sets (off-the-floor speed line).Jonnie Candito · CanditoCandito Advanced 9 Week Squat ProgramAdvanced squat specialization: 3 weeks of high frequency (5 days a week) → 2 weeks of high volume → 5RM transition → max strength → test, with two checkpoints along the way to calibrate your max.Jonnie Candito · CanditoCandito Advanced Bench Press ProgramAdvanced bench specialization: a max-fatigue phase of 5 days a week for 3 weeks → 2 days of peak volume/intensity → high-pin overload → a test day, all built around the target max.Jonnie Candito · CanditoCandito Advanced Deadlift ProgramAdvanced deadlift specialization in three phases: close variation (paused deadlift) → far variation (wide-stance 5RM attempt) → competition deadlift peak. Only two deadlift sessions a week, and you can still squat normally.Boris Sheiko · SheikoSheiko Bench Press Only ProgramSheiko Bench Press Only Program: three bench sessions a week plus light squats for maintenance, a high-frequency bench block that rotates board press, close-grip, and extra-wide-grip variations.Russian Squat RoutineA classic 6-week squat peaking program: 3 sessions a week, all at 80%+, building volume in the first half and switching to intensity in the second, with a final-week attempt at a new 105% max.Yuri Verkhoshansky6 Week Soviet Peaking ProgramA 6-week single-lift peaking program passed down from Verkhoshansky: one light and one heavy day a week in ascending pyramids, with heavy days approaching your max week by week and a final-week attempt at a new 105% record.USSR Yearbook Squat Routine 1974A 3-week pre-meet squat program from the 1974 Soviet weightlifting yearbook: a high-volume 85% main session midweek and a light 60% recovery session on Friday.Sergey Smolov · SmolovSmolov SquatA 13-week Russian squat specialization cycle — brutal high-volume base phase followed by heavy peaking, designed to add 40-100 lbs to your squatSergey Smolov · SmolovSmolov JrA 3-week high-frequency peaking cycle — 4 sessions per week at 70-85% of 1RM with weekly weight increases, commonly adding 15-25 lbs to your bench pressEd CoanCoan/Phillipi 10-Week Deadlift RoutineThe legendary deadlift cycle Ed Coan wrote for Mark Phillipi: one top set + speed sets a week, anchored to the target max and climbing from 75% to a new 100% max.Magnusson & OrtmayerMagnusson/Ortmayer (Mag-Ort) Deadlift ProgramA brutal deadlift cycle from Magnusson and Ortmayer: 4×4 + heavy doubles + an 8+ rep AMRAP set each week, progressing in fixed jumps in pounds, with two full rest weeks. The app lists the 9 training weeks; with the rest weeks and the final test week it spans 12 calendar weeks.Vince AnelloVince Anello 14 Week Deadlift ProgramA cycle from the 70s deadlift legend Anello: heavy days climb all the way with half-range lockouts from below the knee, alternating with light days of five technical singles, 14 weeks up to the meet.Ed CoanEd Coan Peaking Program #1 (12 Weeks)Coan-style minimalist peaking: 2 sets a week, reps dropping from 10→1, climbing from 62.5% to 100% of your target max over 12 weeks, and it works for any big lift.Ed CoanEd Coan Peaking Program #2 (14 Weeks)A slower-paced Coan-style peak: 14 weeks, a target of about +11%, 2 sets a week, and consecutive singles up to a new max in the last two weeks.
General fitness
Jason BlahaIce Cream Fitness 5x5Novice strength and muscle-building program - StrongLifts 5x5 with added accessories for more complete developmentdavisj3537Fierce 5Novice full-body program with built-in accessories for balanced muscle development - the aesthetic alternative to Starting StrengthJoe DeFranco · ConjugateWestside for Skinny BastardsA 4-day conjugate-style program combining heavy max-effort work, jump training, and high-rep hypertrophy for athletes and skinny lifters.Layne NortonPHATLayne Norton's 5-day powerbuilding split - two power days for strength, three hypertrophy days with explosive speed work to maximize both strength and muscle growth.Brandon CampbellPHULPower Hypertrophy Upper Lower - 4-day split combining heavy compound work with higher-rep hypertrophy training
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