Training Programs
Browse free training programs for strength training, bodyweight fitness, and more
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Answer 3 quick questions and we'll match you with the best workout program for your goals, equipment, and experience level.
Full breakdown with progressions
Reddit RoutinesRR, Move, PPL, 5/3/1, and more
Flexibility & StretchingStarting Stretching & Molding Mobility
Barbell ProgramsGZCLP, 5/3/1, PPL, and more
Bodyweight★ FeaturedThe most popular bodyweight routine on the internet. 3 full-body workouts per week covering push, pull, legs, and core progressions.
Reddit's Bodyweight Routine
Bodyweight★ FeaturedA guided 28-day path from zero to a balanced full-body routine. Covers strength, skills, stretching, and recovery — perfect for true beginners.
Beginner Calisthenics
Bodyweight★ FeaturedA 5-phase bodyweight program that builds strength, mobility, and body control from scratch. Great for beginners who want structured long-term progression.
Reddit's Move Routine
Dumbbell★ FeaturedA simple 3-day full-body routine using only dumbbells. Builds a solid foundation in legs, push, pull, and core — ideal for home training.
Beginner Dumbbell
Full Gym★ FeaturedA 6-day push/pull/legs split for building strength and size. Covers all major muscle groups with barbell and dumbbell compound lifts.
Pull/Push/Legs Split
Dumbbell★ FeaturedA hypertrophy-focused push/pull/legs split using only dumbbells. Train 3-6 days per week to build muscle with compound and isolation lifts.
Dumbbell PPL
Flexibility★ FeaturedPair joint mobility drills with deep stretches to improve flexibility and reduce stiffness. Beginner-friendly and a great complement to any strength routine.
Flexibility & Mobility
Barbell★ FeaturedA proven 3-day barbell program built on 5 sets of 5 reps. Squat, bench, row, overhead press, and deadlift — add weight every session.
Strong 5x5
Barbell★ FeaturedA beginner-friendly 3-day barbell program. Learn the five core lifts — squat, bench, row, overhead press, and deadlift — with simple linear progression.
Beginner Barbell
Barbell★ FeaturedJim Wendler's classic strength program built on four barbell lifts. 3-week cycles with structured progression — best for lifters ready to move beyond beginner programs.
5/3/1 for Beginners
Barbell★ FeaturedA beginner linear progression program by Cody LeFever (r/gzcl). Three tiers of lifts per workout with a smart failure protocol — when you stall, the program shifts rep schemes instead of just deloading. Significantly more balanced than most beginner barbell programs.