Push / Pull / Legs, 3 day
Classic 3-way body-part split. One push day, one pull day, one leg day per week. Great starting point for intermediates bumping volume from a full-body routine. Three days a week, about 55 minutes a session.
For The Reps
Strength
Lifting plans with every session written out: exercises, sets, reps and rest.
Level
18 plans
Push / Pull / Legs, 6 day
Twice-a-week PPL for intermediates who want more volume. Repeats the 3-day rotation back-to-back with slight variation between A and B days. Six days a week, about 65 minutes a session.
Upper / Lower, 4 day
Twice-weekly frequency for every muscle, balanced between upper and lower. Works well for intermediates who want more recovery than 6-day PPL. Four days a week, about 60 minutes a session.
Full-body 3×
Three full-body sessions per week alternating emphasis. Great for beginners or time-crunched lifters. Three days a week, about 55 minutes a session.
StrongLifts 5×5
Linear-progression beginner barbell program. Two alternating workouts, 5 sets of 5 on the big lifts, add 2.5 kg each session. Three days a week, about 45 minutes a session.
Starting Strength
Mark Rippetoe's beginner program. Three lifts per session, linear progression, minimal accessories. Three days a week, about 45 minutes a session.
GZCLP
Cody Lefever's beginner/intermediate program. Tiered intensity: T1 (heavy 3×5), T2 (moderate 3×10), T3 (hypertrophy 3×15). Four days a week, about 55 minutes a session.
5/3/1 Boring But Big
Jim Wendler's 5/3/1 main work + 5×10 Boring But Big accessories on the same lift. Intermediate program with planned deload every 4th week. Four days a week, about 60 minutes a session.
nSuns 5-day
High-volume 5/3/1 variant with ambitious progression. Two main lifts per day and dense accessory work. Only for intermediates ready for fatigue. Five days a week, about 75 minutes a session.
Madcow 5×5
Intermediate progression off StrongLifts. Ramp weight across sets ending in one heavy top set of 5. Add ~2.5 kg/week. Three days a week, about 60 minutes a session.
Texas Method
Three-day intermediate program: volume Monday, light Wednesday, intensity (PR) Friday. Designed by Starr and popularised by Rippetoe. Three days a week, about 60 minutes a session.
PHAT, Power Hypertrophy Adaptive
Layne Norton's 5-day split: 2 power days (heavy, low reps) + 3 hypertrophy days. Advanced lifters only, serious volume. Five days a week, about 70 minutes a session.
PHUL, Power Hypertrophy Upper Lower
Brandon Campbell's 4-day split: 2 power days + 2 hypertrophy days. Upper/lower structure, balanced volume and intensity. Four days a week, about 65 minutes a session.
Arnold 6-day
Arnold Schwarzenegger's famous 6-day double split. Chest+Back / Shoulders+Arms / Legs twice a week. High volume, advanced only. Six days a week, about 85 minutes a session.
Bro Split, 5 day
Classic body-part split: one muscle group per day. Not optimal for frequency but popular and enjoyable for intermediate lifters who want focused high-volume sessions. Five days a week, about 65 minutes a session.
Renaissance Hypertrophy
Renaissance Periodization 5-day hypertrophy. Volume progresses week-over-week (MEV → MRV) with a deload every 4–6 weeks. Advanced. Five days a week, about 70 minutes a session.
Jeff Nippard Scientific PPL
Jeff Nippard's 6-day science-based PPL with hypertrophy-optimised rep ranges and rest-pause techniques on select sets. Six days a week, about 65 minutes a session.
Bodyweight Beginner
Three full-body calisthenics sessions per week. No equipment needed. Progress to harder variations as you get stronger. Three days a week, about 35 minutes a session.