Training Programs
Browse free training programs for strength training, bodyweight fitness, and more
BB 0
BB 0
GPP Offseason Level 2
90 day plan
"Here's a well-rounded strength-training routine designed to build strength, enhance physique, and create an aesthetic, lean build" --
Training Split -- Christmas Szn🎄🌌🍃🔥🪵❤️🔥
Bodyweight Bodybuilder 2.0
John's Program
Rest day strength workout
B's Programs
Bef
BWF
Full bodyweight
Foot, Ankles & Achilles Program
6 Day Week
A-B
Timeless Revised edition. "Timeless" because rest between sets is "untimed"; you rest until you pass the talk test or longer. The one-arm swing routine is the main one. The two-arm swing routine should be done every second or third training day as a form of active rest. Do 1-3 sets of the stretches in the cool-down sometime between the end of the routine and bed. See https://youtu.be/cKx8xE8jJZs for form guides. First comment has timestamps.https://www.strongfirst.com/shop/books/simple-sinister-book/Simple
Simple and Sinister Timeless
Bryan Johnson’s blueprint workout per his youtube video
Blueprint
planche
TT Routines
My recommended routine
Test
Hamstring
Master complex movements and build raw power using your full home gym setup.
Strength, Skill & Mobility Path (Copy)
3x Per Week
BBW
Dumbbell 5x12
Elyse Rehab& Mobility Routines
ProgramA full-body workout for building muscle and losing fat using minimal equipment, created by the Bodyweight Fitness subreddit.
Yin's Split Reddit's Bodyweight Routine (Copy)
PPL
Mon, Wed, Fri. Other 2 to 3 days do boxing or cardio. Minimum rest Sunday. 3 week cycle: 1st week no vest, 2nd week 10kg vest, 3rd week 20kg vest. 4th week do a week of Bulgarian Bags to cut a bit. Start from beginning. Pyramid reps, so high reps to start, reps get lower as weight goes up. Warm up with mobility and dynamic warmup routines.
Rob's PPL
Mix of dumbbell and machine exercises that I can do in my apartment gym.
Dumbbell P/P/L
upper/lower routines
Hock Fitness
BWF Primer
Title yep
Default Week Home Exercise
Home circuit
RR rest days routine
Skill day for Pancake
Strength Training
ProgramA simple, proven barbell program focused on building full-body strength with just three compound lifts per workout. You’ll train three times per week, alternating two sessions: Squat, Bench Press, Barbell Row (Workout A) and Squat, Overhead Press, Deadlift (Workout B). Each lift is done for 5 sets of 5 reps—except deadlifts, which are 1×5. Add weight every session to drive steady progress.
Strong 5x5
Full Body 4 day
Hybrid
Focus is on building strength for upper body and explosiveness for lower body while introducing a little bit of skill work
PPL Strength/Skill
Margaret's Modified Move: Phase 1
Lazar
ProgramA simple 3-day routine using just dumbbells. It alternates two full-body workouts to build strength in legs, push, pull, and core. Start light, aim for 3×10, and increase weight as you improve. Great for beginners training at home or without barbells. Use it to build a foundation before moving to heavier or more advanced programs.
Beginner Dumbbell
Glutes
Test
It's super basic but it should serve you well for ~4-6mo in a row if you don't want to prioritize strength all that much, but rather would like to go the hypertrophy/size route. Weight stays the same for the 4 weeks, Week 1-3 ramps volume up, Week 4 is a a little deload, and then you restart the cycle with (ideally) higher weight. Each day is 1 hour+ of workouts so make sure you have the time to take all the rest needed, which may be more than 90 seconds in your individual case.
Beefy BWF
Now that you've adapted to the amount of strength work that is required, we can start something new. In Phase 4 we introduce a dedicated workout day to develop a great handstand. That means your strength training days become a tiny bit shorter, but the other days of your week become a lot busier.
Move: Phase 4
Bigger Leaner Stronger
Jack's Modified Move: Phase 1
Split Recommend Routine
I created this to do after a martial arts class, so it isn't too over the top in terms of effort. Do 3 times per week, alternating A & B. Because it is after a class which is different every time, don't get hung up on the kgs.