Science-based workout routines for every experience level and goal
Start your muscle-building journey with proven beginner programs emphasizing compound movements, proper form, and consistent progression.
Train every major muscle group three times per week with compound movements. Perfect for learning technique and building foundational strength.
Focus on five primary compound lifts with aggressive linear progression. Build maximum strength foundation for future hypertrophy training.
Balanced beginner program emphasizing both strength and hypertrophy through AMRAP sets and plugin customization options.
All beginner programs work excellently when followed consistently with proper nutrition and recovery. Choose based on schedule availability (all require 3 days weekly) and goals: Starting Strength for maximum strength development, Full Body 3× for balanced approach, or Greyskull LP for strength with aesthetic focus. Most important factor is consistency—pick one program and follow it 12-16 weeks before considering changes.
Progress beyond beginner gains with higher volume programs offering optimal frequency and strategic periodization.
Train each muscle group twice weekly with balanced upper and lower body sessions. Gold standard for natural intermediate lifters.
Combine heavy strength work with high-volume assistance sets. Proven program for simultaneous strength and hypertrophy gains.
Alternate between power days (heavy compound work) and hypertrophy days (higher volume isolation work) for maximum muscle development.
Maximize natural potential with high-frequency, high-volume programs requiring exceptional work capacity and recovery.
Train six days weekly hitting each muscle group twice with dedicated push, pull, and leg days. Maximum volume for advanced natural lifters.
Perform 10 sets of 10 reps on major compound movements. Intense volume protocol for advanced lifters seeking rapid size gains.
Alternate between maximum effort and dynamic effort training. Advanced periodization for simultaneous strength and explosive power development.
The most critical factor in program selection is training experience. Beginners (0-12 months consistent training) should use beginner programs emphasizing skill acquisition, technique mastery, and building work capacity. Jumping to intermediate or advanced programs as beginner overwhelms recovery capacity and impairs technique development. Conversely, intermediates (1-3 years) using beginner programs leave gains on the table since their bodies require higher volumes and frequencies for continued adaptation.
Select programs matching your realistic weekly availability. If you can only train 3 days weekly, choose full-body programs rather than attempting to squeeze 6-day PPL into limited schedule. Consistency beats optimal programming—better following 3-day program perfectly than missing half the sessions on 6-day program. Most people find 4-day programs (Upper/Lower, 5/3/1) offer best balance between results and lifestyle sustainability.
Recovery capacity varies tremendously based on genetics, age, sleep quality, nutrition, stress levels, and training history. Someone with excellent genetics, 9 hours nightly sleep, perfect nutrition, low stress, and youth (20s-30s) handles 6-day PPL. Someone with poor sleep, high work stress, suboptimal nutrition, or age 40+ may struggle recovering from 4-day programs. Be honest about recovery capacity—choose programs you can recover from consistently rather than aspirational programs exceeding capabilities.
While all programs build muscle and strength when calories are adequate, some emphasize specific outcomes:
One of the biggest mistakes lifters make is constantly switching programs seeking "perfect" routine. In reality, **consistency trumps optimization**—following mediocre program consistently for 6-12 months produces better results than switching between perfect programs every 4-6 weeks. Program hopping prevents tracking long-term progression, building momentum, and allowing progressive overload to compound across months.
Minimum program duration: **12-16 weeks** before considering changes. Only switch programs if progression completely stalls for 6-8 weeks despite proper deloads, nutrition, and recovery, or if life circumstances require different schedule (switching from 6-day PPL to 4-day Upper/Lower due to work changes). Otherwise, resist urge to constantly chase new programs—master one approach making it work through systematic progression rather than blaming program when adherence or effort is lacking.
Regardless of program selected, **progressive overload**—systematically increasing training demands over time—drives muscle growth. Best programs provide structured progression schemes, but you must execute them consistently. Track every workout noting weights and reps, then consciously attempt improvements: add weight when hitting top of rep ranges, add reps within prescribed ranges, or reduce rest periods while maintaining performance.
Without progressive overload, even perfect program produces minimal results. Conversely, mediocre program followed with relentless progression focus produces excellent gains. Don't obsess over finding optimal program—focus on progressive overload execution, consistent adherence, adequate nutrition (0.8-1g protein per lb, appropriate calories), and recovery (7-9 hours sleep). These fundamentals matter far more than whether using Upper/Lower vs PPL or Starting Strength vs Greyskull LP.