Strength training programs, explained set by set

5/3/1 for Beginners

Beginner · 3 days a week · Four-week cycles, repeated

A three-day full-body version of 5/3/1 for newer lifters: all four barbell lifts every week, five sets of five after the main work, and small training max jumps once per cycle.

Calisthenics program (bodyweight strength)

Beginner · 3 days a week · Until the harder steps stall

A free three-day, full-body calisthenics workout plan for beginners: pull, push, squat and hinge in three pairs, with a ladder of harder steps for each. To start you need a pull-up bar, bars to dip on and a low bar or table for rows.

Dumbbell full body workout

Beginner · 3 days a week · Until the heaviest dumbbells stop being enough

Three full body days a week with dumbbells and a bench, for beginners or anyone training at home who wants one clear plan to follow.

Greyskull LP

Beginner · 3 days a week · Until you stall

A three-day full-body plan for new lifters: small weight jumps, and one hard final set that tells you how fast to climb.

GZCLP

Beginner · 3 days a week · Until you run out of stages

A beginner linear progression with back-off stages: when you miss reps, the set scheme changes instead of the bar dropping straight back.

Ice Cream Fitness 5x5

Beginner · 3 days a week · Until you stall

StrongLifts-style 5x5 for lifters who also want bigger arms, traps and abs, as long as they can spend about 90 minutes a session.

Kettlebell workout plan

Beginner · 3 days a week · Ongoing: move up a bell each time you own the current one

A three-day kettlebell workout plan for training at home with a few bells: swings and presses on Day 1, get-ups and cleans on Day 2, snatches and a long swing session on Day 3.

Olympic weightlifting program

Beginner · 3 days a week · Repeating 4-week blocks, retest after two or three

Our own three-day Olympic weightlifting program for lifters who have learned the snatch and the clean and jerk and now want a set weight for every session.

Phrak's GSLP

Beginner · 3 days a week · 2 to 4 months

A free full-body linear program that balances push, pull and legs, with a last set on each lift that tells you when to push harder.

Powerlifting program for beginners

Beginner · 3 days a week · 12 weeks or until progress slows

A three-day plan built on the squat, bench press and deadlift, the three lifts a meet judges, for lifters in their first months of training.

Push pull legs

Beginner · 6 days a week · Until your lifts stall

A six-day split that hits every muscle twice a week, with one rule on the big five lifts: add weight when you make your reps.

Starting Strength

Beginner · 3 days a week · Until you stall

A three-day barbell routine of three sets of five that teaches the squat, press, bench and deadlift while the bar gets heavier every session.

Strength training program for women

Beginner · 3 days a week · Until your weights stop going up

A free, balanced full-body plan for women starting with barbells: two workouts, three days a week, with a clear rule for when to add weight.

Strength training over 40

Beginner · 3 days a week · Until your weights stop going up

A free, steady full-body plan for beginners over 40: two workouts, three days a week, light starts, small jumps and clear rules for when to add weight.

Strong Curves

Beginner · 3 days a week · 12 weeks per program in the book

A glute specialization program for women: full-body training three or four days a week, with hip thrusts and glute bridges first in every session.

StrongLifts 5x5

Beginner · 3 days a week · Until you stall

The simplest way to learn the squat, bench, press, row and deadlift while adding weight to the bar every session.