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A full-body plan for two training days a week. Each session covers all relevant muscle groups. The two sessions differ in focus — Workout A is squat- and bench-focused, Workout B shifts to hinge and incline. Available in two equipment variants: Machines (easier entry, less load on the lower back) or Free Weight (barbell compounds). Recommended timeframe 4–8 months, then graduate to 'Full Body 3-Day' for more frequency or 'Upper/Lower 4-Day' with four available training days.

A full-body plan for three training days a week with A/B rotation across two weeks. Workouts A and B both hit all muscle groups but with different exercises — stimulus variation without splitting up. Over two weeks each muscle gets hit 1.5× per week, much more than in a 2-day plan. Available in two equipment variants: Machines or Free Weight. Recommended timeframe 6–12 months, then graduate to 'Upper/Lower 4-Day' with four available training days.

Cody LeFever's beginner-friendly variant of the GZCL method, popularized on r/Fitness. Each session uses a three-tier structure: a heavy compound, a moderate secondary lift, and lighter accessory work. When reps stall, the set/rep scheme shifts before the weight drops — extending progress longer than a simple linear program. A common next step after programs like Barbell Starter or Fierce 5.

A six-day-per-week expansion of the PHUL (Power Hypertrophy Upper Lower) approach. Two power days hammer the main lifts at low reps with long rest, building raw strength. Four hypertrophy days use higher reps with shorter rest to drive muscle growth.

The standard barbell entry program from the r/Fitness community, derived from Phrak's Greyskull LP. Two workouts alternate in an A/B pattern and cover all important movement patterns with six basic exercises. On every successful session the weight goes up — upper-body exercises in small jumps, lower-body in bigger ones. Recommended timeframe 8–12 weeks, then graduate to 'Full Body (Fierce 5)' for more volume or directly to 'Reddit PPL' with more available training days.

An Upper/Lower split for four training days a week. Each muscle gets trained twice per week — once with bench and squat focus, once with incline and hinge/glute focus. Available in two equipment variants: Studio (barbell, cables, machines) or Dumbbells (home training with bench and pull-up bar). Recommended timeframe 8–14 months, then graduate to 'Upper/Lower/Push/Pull/Legs 5-Day' with five available training days or 'Reddit PPL 6-Day' for pure hypertrophy volume.

A three-day program for the transition out of linear progression. Each session covers two of the four main lifts, each on a three-week wave with ascending percentages. The final set each week is an AMRAP set — as many reps as possible. This is followed by 5×5 back-off sets at the opening weight and three assistance exercises. The Training Max increases automatically at the end of each cycle. Plan on two or three cycles, then switch to Wave Periodization 4-Day (Realization) for the TM test — or to Wave Periodization 4-Day (Volume) if muscle gain becomes the priority.

A full-body plan for three training days a week, executable with only dumbbells and optionally a bench — no rack, no barbell. The same workout three times a week: repetition solidifies the movements faster than any A/B rotation. Available in two workout lengths — Compact (5 exercises) or Standard (8 exercises). Recommended timeframe 4–6 months, then graduate to 'Full Body 3-Day' or 'Full Body 2-Day' depending on available training days.

PHUL pairs two power days with two hypertrophy days in an upper/lower rotation. Power days prioritize compound lifts at low reps for strength, hypertrophy days use moderate-to-high reps to build muscle. A community staple, available here with both gym and home-gym variants.