Free Workout Programs & Routines
Pick a proven workout routine and start today — every plan below is free, with the exact exercises, sets and reps, and a form guide linked for each move. Choose by your schedule and goal: train 3 days full-body, 4 days upper/lower, or 5–6 days with a Push/Pull/Legs or bro split. Want it tailored to you? The free Lock In customizes any of these to your equipment and goals.
Popular named programs
The routines lifters ask for by name — each laid out with its real sets, reps and progression, credited to the coach who created it.
3days/wkStarting StrengthBarbell + rack3days/wkStrongLifts 5×5Barbell + rack3days/wk5/3/1Barbell + rack3days/wkGZCLPBarbell + rack5days/wknSuns 5/3/1 LPBarbell + rack6days/wkReddit PPLFull gym4days/wkPHULFull gym (barbell, dumbbells, machines)5days/wkPHATBarbell, dumbbells, machines
Not sure which to run? Beginners who can still add weight most sessions do best on StrongLifts 5×5 or Starting Strength. Once linear progress stalls, 5/3/1 and GZCLP keep you moving. For building muscle on a 5–6 day schedule, Reddit PPL, PHUL or PHAT fit best.
| Program | Best for | Days / week | Equipment |
|---|---|---|---|
| Starting Strength | Beginner | 3 | Barbell + rack |
| StrongLifts 5×5 | Beginner | 3 | Barbell + rack |
| 5/3/1 | Beginner | 3 | Barbell + rack |
| GZCLP | Beginner | 3 | Barbell + rack |
| nSuns 5/3/1 LP | Intermediate | 5 | Barbell + rack |
| Reddit PPL | Intermediate | 6 | Full gym |
| PHUL | Intermediate | 4 | Full gym (barbell, dumbbells, machines) |
| PHAT | Intermediate to advanced | 5 | Barbell, dumbbells, machines |
Routines by goal & schedule
Prefer to pick by how many days you can train and what you're chasing? Start here.