This page includes routines primarily aimed at building strength and muscle. BE aware that the difference in training for general strength and training for muscle growth or hypertrophy are often vastly overstated. All of the programs on this page are effective at getting you both bigger and stronger, provided you to eat to support it. A bigger muscle is a stronger, provided you eat to support it. A bigger muscle is a stronger muscle and vice versa.
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.
Barbell/ Compound lift focused Routines:-
Fitness basic routines/ Beginner:-
A simple, slightly 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 cardio and conditioning.
Greyskull LP:-
A beginner's linear progression program. A 3 day or A/b routine.
The GZCLP Method:-
Power lifter and regular Cody Lefever's training system. A very flexible program that can be adapted for many different goals,
GZCLAP:-
A liner progression template derived from the GZCLAP Method .A3or4 day routine.
5/3/1 For beginners:-
The 5/3/1 program with modification 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.
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.
Metallicdpas PPL:-
Linear progression based push/pull/legs program. A 6 day routine.
PHUL-Power Hytrophy Upper Lower:-
Size and strength program by Brandon Camphell. 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 parts splits form Arnold Schwarzenegger. Two variations, both are 6 day programs.
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