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8 weeks6 days / week60 min

AdvancedFree plan

Arnold Split

Chest/back, shoulders/arms and legs/core rotate twice each week. This six-day adaptation keeps the recognizable split while using a more manageable exercise menu than a contest-era routine.

12 weeks3 days / week50 min

Basic Beginner Routine

Three full-body days introduce squat, hinge, press, pull and a short trunk finisher. Double progression keeps the first months simple for generally healthy beginners.

8 weeks3 days / week55 min

Bodyweight RR

Three nonconsecutive days pair squat and pull-up, hinge and row, dip and push-up. Choose a variation that leaves repetitions in reserve; do not replace the vertical pull with extra push-ups.

8 weeks3 days / week45 min

Bodyweight RR Basic

An easier three-day introduction to squat, horizontal push/pull and a vertical pull. Assisted and kneeling variations are the default; progress repetitions before leverage.

8 weeks5 days / week60 min

Bro Split

Chest, back, shoulders, legs and arms each get a dedicated day. Useful if you prefer body-part focus and can train five times weekly without needing a strength-peak template.

12 weeks3 days / week55 min

Classic 5×5

Three nonconsecutive days alternate squat/bench/row with squat/press/deadlift. Small load increases follow completed sessions; a missed set is repeated before the next increase.

2 weeks3 days / week35 min

Comeback (Calisthenics)

Two weeks of easy bar and floor work after time away from training. Choose easier variations; this is a return-to-practice block, not skill coaching or rehab.

2 weeks3 days / week40 min

Comeback (Gym)

A two-week gym return after ordinary inactivity. Easy compound sessions rebuild the habit; this is not rehabilitation after injury.

2 weeks3 days / week35 min

Comeback (Home)

A short home return using dumbbells and bodyweight. Sessions stay easy and stop well before failure. Not rehabilitation.

8 weeks3 days / week60 min

Dumbbell PPL 3-Day

A denser three-day dumbbell PPL with extra pressing and pulling volume. Still one push, one pull and one leg day each week.

8 weeks6 days / week50 min

Dumbbell PPL 6-Day

Push, pull and legs twice each week with dumbbells. The second exposure of each pattern uses slightly higher repetitions so the week stays repeatable.

8 weeks3 days / week50 min

Dumbbell PPL Basic

Three weekly dumbbell sessions split push, pull and legs. A concise menu for a bench, a pair of dumbbells and a pull-up bar.

8 weeks3 days / week45 min

Dumbbell Stopgap

Three compact dumbbell sessions keep squat, hinge, press and pull patterns alive with only a bench and dumbbells. No pull-up bar is required.

10 weeks3 days / week70 min

FBW Heavy 5×5

Heavy squat, press and hinge practice three times each week, with rows and a brief lower-body accessory. Ten weeks provide a finite logbook without implying an original author duration.

8 weeks3 days / week60 min

Fierce 5

Alternating full-body sessions establish squat, press, hinge and pulling practice. The selected novice version uses weekly progression and keeps accessory work concise.

8 weeks3 days / week55 min

Fierce 5 Dumbbell

A compact alternating full-body routine built around dumbbell presses, unilateral legs, rows and a true vertical pull. Three weekly sessions provide repeated movement practice without a large machine setup.

10 weeks3 days / week80 min

Frankoman’s Dumbbell Split

A three-day dumbbell bodybuilding split with chest/triceps, back/biceps and a longer legs/shoulders session. Descending repetition targets are preserved separately for every working set.

8 weeks4 days / week70 min

Generic Bulking Routine

An intermediate upper/lower cycle mixing heavier compound sets with moderate-repetition assistance. A gradual two-week entry prepares for six weeks of logbook-based progress.

12 weeks3 days / week60 min

Glute Focus

Three weekly lower-body biased sessions mix hip thrusts, squats, hinges and lateral hip work, with a short upper-body maintenance pair. Twelve weeks is an editorial training block.

12 weeks4 days / week55 min

Glute Focus 4-Day

Four days keep glute-biased lower sessions and a dedicated upper day so pressing and pulling do not disappear. Volume is split to keep each session shorter than the three-day version.

13 weeks3 days / week75 min

Golden Six

Six repeatable basic movements form a simple full-body routine on three nonconsecutive days. The app keeps the historical structure while making modern substitutions and repetition targets explicit.

6 weeks2 days / week40 min

HIT 2-Day

Two weekly full-body sessions use few working sets after a thorough warm-up. The six-week block is for lifters who recover better from low volume than from frequent pumping work.

12 weeks3 days / week70 min

Madcow 5×5

Three weekly sessions wave squat, bench and row volume toward a heavier Friday top set. Deadlift and overhead press appear once each week. The twelve-week calendar is a tracking block, not a claimed original contest cycle.

8 weeks2 days / week55 min

Minimal 2-Day

Two full-body sessions cover squat, hinge, press and pull without a long accessory list. Built for busy weeks when more than two gym visits is unrealistic.

12 weeks3 days / week60 min

Novice Barbell Strength

A simple three-day novice plan built around squat, press, bench, deadlift and row. Adds small load jumps after successful sessions and keeps extra work off the bar.

8 weeks5 days / week85 min

AdvancedFree plan

PHAT

Two power days and three hypertrophy days combine low-repetition lifting, speed practice and accessory volume. This demanding five-day split is for lifters already accustomed to frequent training.

12 weeks4 days / week70 min

PHUL

An upper/lower split combining heavier strength practice with higher-repetition muscle-building sessions. Each region is trained twice weekly across a source-defined twelve-week block.

8 weeks6 days / week70 min

Reddit PPL

A six-day push/pull/legs rotation for lifters who already tolerate frequent training. Each pattern appears twice per week with a strength-biased first exposure and a slightly higher-repetition second exposure.

8 weeks4 days / week65 min

Strength Waves

An upper/lower wave with four weekly sessions. Main lifts change repetition targets each week; assistance work stays moderate so recovery can support the wave.

8 weeks4 days / week80 min

nSuns 4-Day

Four days keep the nSuns ladders on bench, squat, overhead press and deadlift while dropping the fifth volume day. Accessories stay short so the percentage work remains the priority.

8 weeks5 days / week75 min

nSuns 5-Day

Five weekly sessions pair a heavy training-max ladder with a secondary lift and concise accessories. The plus sets, not a tested one-repetition maximum, drive the next week's percentages.