Follow a plan that works
Proven strength and hypertrophy programs from beginner to advanced. Start one in a tap and Titan handles the sets, weights and progression.
24 programs
r/bodyweightfitness Recommended Routine
Community full-body bodyweight routine: three strength pairs plus a core triplet, 3 days a week
Madcow 5x5
Intermediate 3-day 5x5 with ramping sets, medium/light/heavy days and weekly records
Candito 6 Week Strength Program
Six-week powerlifting peaking block: conditioning, hypertrophy, heavy acclimation, then a new 1RM
nSuns 6-Day Linear Progression
u/nSuns' 6-day high-volume 5/3/1 linear progression with an extra deadlift day and weekly TM increases
nSuns 5-Day Linear Progression
u/nSuns' 5-day high-volume 5/3/1 linear progression: 9-set main lifts, 8-set secondary lifts, weekly TM increases
Lyle McDonald's Generic Bulking Routine
Lyle McDonald's 4-day upper/lower split for size: 2-week run-up, then 4-6 weeks pushing the weights
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton's 5-day split: two heavy power days, then three bodybuilding days that open with speed work
PHUL (Power Hypertrophy Upper Lower)
Brandon Campbell's 4-day upper/lower split: two heavy power days and two bodybuilding days a week
5/3/1 Building the Monolith
Wendler's brutal 6-week, 3-day 5/3/1 block for size: heavy 5x5s, 20-rep squats and 100-rep chins and dips
5/3/1 for Beginners
Wendler's 3-day full-body 5/3/1 with First Set Last 5x5 and simple push/pull/leg-or-core assistance
5/3/1 Boring But Big (BBB)
Wendler's 5/3/1 with 5x10 of the same lift after every main lift, for size and strength
The Rippler (GZCL)
Cody Lefever's 12-week, 4-day GZCL program with two-up, one-down waves on the main lifts and a 1RM test to finish
Jacked & Tan 2.0 (GZCL)
Cody Lefever's 12-week size-and-strength program: daily rep maxes, heavy drop sets and Max Rep Sets across all three tiers
GZCLP
Cody Lefever's tiered linear progression: heavy triples, volume tens and high-rep accessories, with a built-in plan for stalls
Phrak's Greyskull LP
Phrakture's 3-day full-body beginner LP: 2x5 plus an AMRAP set, alternating press/chin-ups and bench/rows, adding weight every session
The Texas Method
An intermediate program balancing weekly volume, recovery, and intensity to drive continued strength gains
Starting Strength
A beginner linear-progression barbell program by Mark Rippetoe that progresses through three phases to manage fatigue and drive strength gains.
nSuns 4‑Day Linear Progression
u/nSuns' 4-day high-volume 5/3/1 linear progression: 9-set main lifts, 8-set secondary lifts, weekly TM increases
Dumbbell PPL
u/gregariousHermit's dumbbell push/pull/legs, 6 days a week, aimed at muscle growth when you have dumbbells but no barbell
Dumbbell Stopgap
u/Cammorak's beginner dumbbell routine: 3 days a week, alternating two full-body workouts, until you can move to a barbell program
r/fitness Basic Beginner routine
A simple, easy to follow routine that will help beginners get into the gym and start with strength training.
Pull Push Legs (PPL)
A six-day pull/push/legs split for beginners: a heavy barbell lift that progresses every session, plus bodybuilding accessories.
Ab Ripper X
Tony Horton's P90X core circuit: 11 ab exercises back to back, about 15 minutes
Stronglifts 5 x 5
A classic strength training program built around five sets of five reps. Simple, effective, and perfect for getting stronger fast.
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