Famous training programs, laid out week by week

15 popular strength and muscle-building programs, with every day's exercises, sets and reps.

Full Body 3×/Week
3 days a week · beginner · Strength and muscle growth
Upper / Lower Split
4 days a week · beginner · Strength and muscle growth
Starting Strength
3 days a week · beginner · Strength
StrongLifts 5×5
3 days a week · beginner · Strength
Push / Pull / Legs
6 days a week · intermediate · Strength and muscle growth
Classic 5-Day Bro Split
5 days a week · intermediate · Muscle growth
GZCLP
3 days a week · beginner · Strength and muscle growth
5/3/1 (Wendler)
4 days a week · intermediate · Strength
PHAT — Power Hypertrophy Adaptive Training
5 days a week · advanced · Strength and muscle growth
Renaissance Periodization Hypertrophy
5 days a week · advanced · Muscle growth
Arnold's Golden Six
3 days a week · beginner · Muscle growth
Arnold's Volume Split
6 days a week · advanced · Muscle growth
Mike Mentzer Heavy Duty
4 days a week · intermediate · Muscle growth
Dorian Yates Blood & Guts
4 days a week · advanced · Muscle growth
Strongman Fundamentals
4 days a week · advanced · Strength
Get Lyfta AI and start a program today

Free to start. Pro has a 7-day free trial. iPhone only for now.

General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms