Workout Templates
Browse proven workout programs designed for every goal and experience level. Find your perfect template and start training smarter.
Push Pull Legs Classic
The time-tested split for balanced muscle development
5/3/1 Strength Program
Jim Wendler's proven strength system
Arms Assault
Build sleeve-busting arms
Athletic Performance
Train like an athlete, perform like a champion
Beginner Full Body
Your first step into strength training
Bodyweight Warrior
Build strength anywhere with zero equipment
Bro Split Classic
One muscle group per day for maximum focus
Chest & Back Superset
Antagonist training for maximum efficiency
Core Crusher
Build a rock-solid midsection
Dumbbell Only
Complete training with just dumbbells
German Volume Training
10x10 for extreme muscle growth
Glute Builder
Grow your glutes with targeted training
HIIT Hybrid
Torch fat with high-intensity interval training
Leg Day Destroyer
Never skip leg day again (you will want to)
Mass Gain Machine
Maximum muscle mass in minimum time
Mobility Mastery
Move better, feel better, perform better
Old School Bodybuilding
Train like the Golden Era legends
Powerbuilding Protocol
The best of both worlds: strength meets aesthetics
Pre-Exhaust Protocol
Isolation before compound for maximum muscle recruitment
Quick & Dirty
Get in, get out, get results
Rest-Pause Intensity
Beyond failure for maximum growth
Runner's Strength
Strength training designed for runners
Shoulder Sculptor
Build boulder shoulders and 3D delts
Shred Protocol
High-intensity fat burning with muscle preservation
Starting Strength 5x5
Build a foundation of raw strength with compound lifts
Strongman Starter
Build functional strength like the world's strongest
Tactical Fitness
Train for real-world performance and readiness
The Minimalist
Maximum results with minimum time investment
Upper Lower Power
Four days of focused training for strength and size
Weekend Warrior
Maximum gains for the time-crunched
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