Public training programs built by coaches and communities. Train with a plan.
The classic intro to barbell training. Three full-body sessions a week, add weight every workout you can.
Jim Wendler's four-week wave on the press, deadlift, bench, and squat, with the Boring But Big supplemental work behind it. Each main lift gets one day a week: three ramping sets at 65, 75, and 85% in week one, 70, 80, 90% in week two, 75, 85, 95% in week three, and a 40, 50, 60% deload in week four. The last set of the first three weeks is as many reps as you can. Then five sets of ten on the same lift at 50% of your training max, and one assistance movement. Set your training max at 90% of your true max. After the deload, add 5 lb to the press and bench training maxes and 10 lb to the squat and deadlift, and run it again.
Sixteen-week progression from a 10k base to race day. Long runs, tempo work, and recovery built in.
Eight weeks of high-volume glute and posterior-chain work — hip thrusts, RDLs, abductions, the works.
Twelve weeks teaching the snatch and clean & jerk from the ground up, with strength work alongside.
Six weeks of pure speed and reactive strength work. Built for athletes between competition cycles.
Six-week upper/lower split focused on volume, technique refinement, and progressive overload for size.
Twelve-week meet prep. Block periodization, RPE-driven, finishes with a one-week peak and meet day.
Eight weeks, four days a week. Squat, bench, deadlift, press — linear progression with deload weeks.
Eight weeks, no equipment. Push-ups, pulls, squats, core — built for travel and minimal setups.
Twelve weeks alternating heavy lifting days with conditioning blocks. Lift big, run far, repeat.
The r/bodyweightfitness Recommended Routine: a full-body bodyweight session three days a week. Warm up, then work through three pairs, a pull-up and a squat, a dip and a hinge, a row and a push-up, as supersets of three sets of five to eight reps with 90 seconds rest, and finish with a core triplet. Add a rep each session; when you hit three sets of eight, move to the next harder variation of that movement and drop back to fives.
The six-day push, pull, legs routine from the r/Fitness wiki. Each day opens with one heavy barbell lift (four sets of five and a fifth set for as many reps as you can) and finishes with accessory work in the 8 to 12 rep range. The deadlift and barbell row alternate as the pull day's main lift, as do the bench press and overhead press on push day. Add 5 lb to the bench, press, and row every session and 10 lb to the squat and deadlift. On accessories, add weight once you hit the top of the rep range.
Power Hypertrophy Upper Lower: four days a week, two built around heavy compound strength work in the 3 to 5 rep range and two around volume in the 8 to 15 rep range. Monday and Tuesday are the power days, Thursday and Friday the hypertrophy days. The main lifts add 5 lb every second session; accessories move up a weight when you reach the top of the range.
Charles Poliquin's ten sets of ten. Three sessions a week, each pairing two antagonist compound lifts for ten sets of ten at roughly 60% of your max with 60 to 90 seconds rest, followed by lighter supplementary work for three sets. Use the same weight for all ten sets; once you complete all one hundred reps, add 5 lb next time. Six weeks is one phase; expect the first week to feel easy and the third to feel anything but.
Greg Everett's simplest weightlifting program: three days a week, each built on one classic lift, its pull, and a squat. Monday is the snatch, Wednesday the jerk and overhead work, Friday the clean and jerk. The classic lifts run a four-week wave, triples at 70% in week one, doubles at 75%, singles at 80%, then a lighter week of doubles before the wave starts again 5% heavier on the next pass. Pulls sit around 90% of the matching lift and the squats stay in fives and threes.
The Soviet six-week squat peaking cycle, three sessions a week. The first nine sessions hold 80% of your max while the volume climbs from six sets of two to six sets of six. The last nine alternate a recovery day of six doubles at 80% with a heavier day that shrinks as it climbs: 5x5 at 85%, 4x4 at 90%, 3x3 at 95%, 2x2 at 100%, and a single at 105% to finish. Run it on the back squat and enter your current true max as the training max.
Four weeks to a meet or a max-out day. Monday and Friday are the snatch and clean and jerk at climbing intensity, five doubles at 75% in week one, four doubles at 82%, three singles at 88%, and two singles at 95% in the final week. Wednesday is lighter technical work with the power variants and pulls. The back squat and front squat taper with the lifts so the legs arrive fresh. Enter your current maxes as the training max for each lift.
Major Armstrong's five-day pull-up program. Every morning starts with three max sets of push-ups. Monday is five max sets of pull-ups with 90 seconds rest. Tuesday is a pyramid: one rep, then two, then three, adding a rep each set until you miss, then one last max set. Wednesday is three training sets on each of three grips. Thursday is the training-set rep count for as many sets as you can complete. Friday repeats whichever day was hardest. Add one rep to the training sets each week you complete every set.
The six-week hundredpushups.com plan, three sessions a week, for someone who can already do 11 to 20 push-ups. Each session is four fixed sets and a final set with a minimum to beat, with 60 seconds rest in week one rising to two minutes by the third session of each week. Weeks five and six double up the early sets. Retest your max at the end of weeks two and four; this is the top column throughout.
Two alternating full-body workouts, three days a week, on a two-week A/B/A then B/A/B rhythm. Every lift adds weight every session: 5 lb on the squat, bench, row, and press, 10 lb on the deadlift. Start with the empty bar (95 lb on the deadlift) if you are new to the barbell. When you miss your sets at the same weight three sessions in a row, take 10% off that lift and climb again.
Twelve weeks of plyos, sprint work, and Olympic-lift derivatives to build explosive power for any sport.
The classic weekly volume, recovery, intensity cycle for the lifter who has run out of session-to-session gains. Monday is five sets of five around 77% of your max, Wednesday is light, and Friday is one heavy set of five that should be a new best. The bench press and overhead press alternate weeks, so each gets its volume day and its intensity day every other week. Friday's top set climbs 5 lb each time you hit it, and the volume day follows it up.
Four weeks of daily mobility, breathwork, and tissue prep. Designed for desk-bound lifters.