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Strength Training / Muscle

Building
Table of Contents
This page lists routines that are most commonly recommended by
r/Fitness users for building strength and muscle. However, it is by far
not a complete list of all effective routines, and there are many more
out there that will serve you just as well. For some more options, you
can also have a look over the Program Review Archive.

All of the programs on this page are effective at getting you both
bigger and stronger, provided you eat to support it. A bigger muscle is
a stronger muscle and vice versa. While the overlap is certainly not
100%, don’t fall into the trap of thinking getting bigger and getting
stronger are mutually exclusive goals that require wildly different
training methods – especially if it is based on the outdated concept
of special rep ranges.
As you make your choice, don’t forget the importance of having at
least some cardio in your overall fitness plan, even if it’s not your
primary focus. Read more about the benefits here: Why You Should
Do Cardio

We also recommend looking over the following entry in our FAQ to

help clear up a common misconception: Why is r/Fitness so
focused on “powerlifting” routines?

If you are a complete beginner to resistance

training…
…we strongly recommend getting started with one of the following
routines, depending on your equipment access:
 r/Fitness Basic Beginner Routine
 r/Bodyweightfitness Recommended Routine
 Dumbbell Stopgap or Dumbbell Stopgap PPL

Barbell / Compound Lift Focused Routines

 r/Fitness Basic Beginner Routine
A simple, modified version of Phrak’s GSLP to be used as a
short term “training wheels” program for learning the
fundamental barbell lifts, with guidelines for accessory work,
cardio, and conditioning. If you’re new to barbell lifts, this is
a good place to start.
 Greyskull LP
A beginner’s linear progression program. A 3 day or A/B
routine.
 Jim Wendler’s 5/3/1
A popular, proven system for training that is effective for
trainees of all levels by Coach Jim Wendler with many
common variants available for free online. If you’re having
trouble understanding any of the below, have a look at
our 5/3/1 Primer for a breakdown of the system. Read
reviews in the Program Review Archive.
 5/3/1 For Beginners
The 5/3/1 program with modifications to target it
more towards novice lifters. A 3 day routine.
  5/3/1 – Boring But Big
One of the most popular 5/3/1 variants. Simple to
follow and good for both strength and size.
 5/3/1 – Building the Monolith
A variant of the 5/3/1 program with a focus on
building size. A 3 day routine.
 The GZCL Method
Powerlifter and r/Fitness regular Cody LeFever’s training
system. A very flexible program that can be adapted for
many different goals. See r/gzcl for more. Read reviews in
the Program Review Archive.
 GZCLP 
A linear progression template derived from
the GZCL Method. A 3 or 4 day routine.
 Greg Nuckols’ Programs – 28 free training programs
from longtime friend of r/Fitness and one of the juggernauts
of strength science, Greg Nuckols of Stronger By Science.
Read reviews in the Program Review Archive.
 Average to Savage 
A (paid) strength and muscle building program by
Greg Nuckols.
 Strong Curves
A program aimed at introducing women to weight lifting.
The program can be tailored to the user and offers at-home
alternatives for those without access to a gym. Some
spreadsheets can be found in this post on r/xxfitness. More
info can be found at /r/StrongCurves.
 nSuns LP
A “linear progression” focused program based very loosely
on elements of 5/3/1 Spinal Tap, created by r/Fitness regular
nSuns. Comes in 4 day, 5 day, and 6 day variations.
 Metallicdpas PPL (Archive)
Linear progression based push/pull/legs program. A 6 day
routine. Can also be run as a 3 day routine.
 Westside For Skinny Bastards
A strength and muscle building program by Joe DeFranco. A
4 day program.
  PHAT (Power Hypertrophy Adaptive Training)
Size and strength program by Dr. Layne Norton. A 5 day
program.
 Arnold Schwarzenegger’s Splits
Body part splits from Arnold Schwarzenegger. Two
variations, both are 6 day programs.
 Jon Anderson’s Deep Water Method
A free e-book on pro strongman and IFBB pro bodybuilder
Jon Anderson’s training methods. Includes programs for
Beginner, Intermediate, and Advanced trainees. Read
reviews in the Program Review Archive.

Dumbbell Focused Routines

 Dumbbell Stopgap
 Dumbbell Stopgap PPL
 Frankoman’s Dumbbell only split
 “Fierce 5” Dumbbell Variant

Bodyweight / Home / Minimal Equipment Routines

 BWF Recommended Routine 
The recommended routine from r/BodyWeightFitness.
Provides many variations of the classic bodyweight
movements for different levels of strength and skill.
 BWF ‘Move’ Routine 
Alternative routine from r/BodyWeightFitness meant to take
you through your first two years of training.
 BWF Minimalist Routine 
A bare-bones bodyweight circuit from r/BodyWeightFitness.
 BWF Skills Routine 
Skills and mobility work
 StartBodyweight Basic Routine
 Intermediate / Advanced Bodyweight routines
From the r/BodyWeightFitness wiki
 EliteFTS – 100+ Stay-at-Home Workouts and
Exercises
  Greg Nuckols – How to Make Gains Without A Gym
 Juggernaut Training Systems – Limited Equipment
Training Guide (pdf)
 Juggernaut Training Systems – At Home Training
Ideas (video)
 John Meadows – Band ‘Push’ Workout (video)
 John Meadows – Band ‘Pull’ Workout (video)
 John Meadows – Band ‘Legs’ Workout (video)

Hotel / Apartment / Planet Fitness-like Gyms

 The r/Fitness Planet Fitness / Hotel / Apartment
Gym Workout Routine Megathread
This megathread has r/Fitness users sharing the routines
they use at gyms with less than a full range of equipment.

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