Workout Programs Directory
Discover 50 proven workout programs for strength, hypertrophy, beginners, home workouts, and specialized goals.
2-Day Full Body Beginner Program
Weekly schedule, sets, reps & progression rules.
3-Day Beginner Strength Program
Weekly schedule, sets, reps & progression rules.
4-Day Upper Lower Beginner Plan
Weekly schedule, sets, reps & progression rules.
Full Body Beginner Routine
Weekly schedule, sets, reps & progression rules.
Beginner Dumbbell Only Program
Weekly schedule, sets, reps & progression rules.
Beginner Home Workout Plan
Weekly schedule, sets, reps & progression rules.
Beginner Gym Starter Program
Weekly schedule, sets, reps & progression rules.
Novice Linear Strength Program
Weekly schedule, sets, reps & progression rules.
Beginner Hypertrophy Routine
Weekly schedule, sets, reps & progression rules.
Beginner Fat Loss & Conditioning Program
Weekly schedule, sets, reps & progression rules.
3-Day Intermediate Strength Routine
Weekly schedule, sets, reps & progression rules.
4-Day Strength & Power Program
Weekly schedule, sets, reps & progression rules.
5-Day Powerbuilding Program
Weekly schedule, sets, reps & progression rules.
Heavy Full Body Strength Routine
Weekly schedule, sets, reps & progression rules.
Upper Lower Heavy Strength Split
Weekly schedule, sets, reps & progression rules.
12-Week Powerlifting Peaking Program
Weekly schedule, sets, reps & progression rules.
Bench Press Specialization Program
Weekly schedule, sets, reps & progression rules.
Squat Specialization Program
Weekly schedule, sets, reps & progression rules.
Deadlift Specialization Program
Weekly schedule, sets, reps & progression rules.
5/3/1 Boring But Big Template
Weekly schedule, sets, reps & progression rules.
GZCLP Linear Progression Program
Weekly schedule, sets, reps & progression rules.
Tactical Barbell Strength Template
Weekly schedule, sets, reps & progression rules.
Bullmastiff Wave Progression Program
Weekly schedule, sets, reps & progression rules.
Greyskull LP Strength Routine
Weekly schedule, sets, reps & progression rules.
Mike Mentzer Heavy Duty Program
Weekly schedule, sets, reps & progression rules.
3-Day Hypertrophy Split
Weekly schedule, sets, reps & progression rules.
4-Day Muscle Gain Program
Weekly schedule, sets, reps & progression rules.
5-Day High Volume Hypertrophy
Weekly schedule, sets, reps & progression rules.
Full Body Muscle Growth Plan
Weekly schedule, sets, reps & progression rules.
Upper Lower Hypertrophy Program
Weekly schedule, sets, reps & progression rules.
Push Pull Legs Hypertrophy Routine
Weekly schedule, sets, reps & progression rules.
Chest Growth Specialization Program
Weekly schedule, sets, reps & progression rules.
Back Width & Thickness Specialization
Weekly schedule, sets, reps & progression rules.
Deltoid Specialization Program
Weekly schedule, sets, reps & progression rules.
Biceps & Triceps Specialization Routine
Weekly schedule, sets, reps & progression rules.
Classic Arnold Split Program
Weekly schedule, sets, reps & progression rules.
Home Gym Full Body Program
Weekly schedule, sets, reps & progression rules.
Home Upper Lower Workout Plan
Weekly schedule, sets, reps & progression rules.
Dumbbell Only Full Body Routine
Weekly schedule, sets, reps & progression rules.
Dumbbell Upper Lower Split
Weekly schedule, sets, reps & progression rules.
Dumbbell Push Pull Legs Routine
Weekly schedule, sets, reps & progression rules.
Bodyweight Calisthenics Program
Weekly schedule, sets, reps & progression rules.
Full Body Resistance Band Program
Weekly schedule, sets, reps & progression rules.
Small Gym Minimalist Routine
Weekly schedule, sets, reps & progression rules.
Hotel & Travel Workout Program
Weekly schedule, sets, reps & progression rules.
High Intensity Fat Loss Routine
Weekly schedule, sets, reps & progression rules.
Athletic Performance & Speed Routine
Weekly schedule, sets, reps & progression rules.
Express 30-Minute Time-Saver Workout
Weekly schedule, sets, reps & progression rules.
45-Minute Efficient Strength Program
Weekly schedule, sets, reps & progression rules.
60-Minute Standard Gym Routine
Weekly schedule, sets, reps & progression rules.