Weightlifting Programs & Workout Routines

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{"programs":[{"id":"basicBeginner","name":"Basic Beginner Routine","author":"/r/fitness","authorUrl":"","url":"https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/","shortDescription":"Simple 3-day barbell program to build your first foundation of strength","description":"The go-to starting program from the r/Fitness wiki. Three days per week, two alternating workouts, six barbell movements. Every set scheme is the same: 2 straight sets of 5, then one all-out AMRAP set. Add weight each session, deload 10% when you stall, and move on after 3 months.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"bentOverRow","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"squat","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"overheadPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"}],"equipment":["barbell"],"exercisesRange":[3,3],"frequency":3,"age":"less_than_3_months","duration":"30-45","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"the5314b","name":"5/3/1 For Beginners","author":"Jim Wendler","authorUrl":"","url":"https://thefitness.wiki/routines/5-3-1-for-beginners","shortDescription":"Beginner-friendly 3-day full-body program based on Jim Wendler's 5/3/1 system with FSL supplemental work.","description":"A 3-day full-body program that applies Jim Wendler's 5/3/1 methodology to beginners. Each session trains two main barbell lifts through the 5/3/1 rep scheme plus 5x5 First Set Last (FSL) supplemental sets, followed by push/pull/core assistance work for 50-100 reps per category.","isMultiweek":true,"tags":[],"weeksCount":3,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"chinUp","equipment":"bodyweight"},{"id":"pushUp","equipment":"bodyweight"},{"id":"deadlift","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"tricepsDip","equipment":"bodyweight"},{"id":"invertedRow","equipment":"bodyweight"},{"id":"bulgarianSplitSquat","equipment":"dumbbell"},{"id":"pullUp","equipment":"bodyweight"}],"equipment":["barbell","dumbbell"],"exercisesRange":[5,5],"frequency":3,"age":"3_to_12_months","duration":"90+","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"the531bbb","name":"5/3/1: Boring But Big","author":"Jim Wendler","authorUrl":"","url":"https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big","shortDescription":"Volume-focused 5/3/1 variant pairing heavy main work with 5x10 supplemental sets for size and strength.","description":"Jim Wendler's most popular 5/3/1 template for building muscle. Each session pairs the standard 5/3/1 progression on one main barbell lift with 5 sets of 10 reps of the same lift at a lighter weight, then finishes with minimal assistance work. The high-rep supplemental sets drive hypertrophy while the heavy main work maintains and builds strength.","isMultiweek":true,"tags":[],"weeksCount":4,"exercises":[{"id":"overheadPress","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"skullcrusher","equipment":"ezbar"},{"id":"deadlift","equipment":"barbell"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"benchPress","equipment":"barbell"},{"id":"tricepsExtension","equipment":"dumbbell"},{"id":"hammerCurl","equipment":"dumbbell"},{"id":"squat","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"abWheel","equipment":"bodyweight"}],"equipment":["barbell","ezbar","dumbbell"],"exercisesRange":[3,3],"frequency":4,"age":"more_than_year","duration":"45-60","goal":"hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"monolith531","name":"5/3/1: Building the Monolith","author":"Jim Wendler","authorUrl":"","url":"https://www.jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size","shortDescription":"Brutal 6-week 5/3/1 hypertrophy template with 20-rep squats, 100-rep accessory sets, and mandatory heavy eating.","description":"Jim Wendler's most demanding 5/3/1 template — a 6-week mass-building block that pairs heavy 5/3/1 barbell work with extreme accessory volume (100+ reps of chin-ups, dips, and face pulls) and weekly widowmaker squat sets of 20 reps. Requires eating 1.5 lbs of ground beef and a dozen eggs daily. Not for the faint of heart.","isMultiweek":true,"tags":[],"weeksCount":6,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"facePull","equipment":"band"},{"id":"chestDip","equipment":"bodyweight"},{"id":"deadlift","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"shrug","equipment":"dumbbell"}],"equipment":["barbell","band","dumbbell"],"exercisesRange":[4,5],"frequency":3,"age":"more_than_year","duration":"90+","goal":"strength_and_hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"nsuns","name":"nSuns LP","author":"/u/nSuns","authorUrl":"","url":"https://thefitness.wiki/routines/nsuns-lp/","shortDescription":"High-volume 5/3/1 variant with aggressive linear progression — 17 working sets per session across two barbell lifts.","description":"A high-volume linear progression program that blends Wendler's 5/3/1 rep scheme with Sheiko-inspired volume. Each session pairs a heavy T1 compound lift (9 sets) with a lighter T2 compound lift (8 sets), plus accessories. Bench press is trained twice per week — once as a volume day and once as a 5/3/1 day. Weekly progression is driven by AMRAP performance on the T1 top set.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"benchPress","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"squat","equipment":"barbell"},{"id":"sumoDeadlift","equipment":"barbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"facePull","equipment":"band"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"abWheel","equipment":"bodyweight"},{"id":"chinUp","equipment":"bodyweight"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"hammerCurl","equipment":"dumbbell"}],"equipment":["barbell","cable","dumbbell","leverageMachine","band"],"exercisesRange":[4,4],"frequency":5,"age":"3_to_12_months","duration":"60-90","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"pzerofullbody","name":"P-Zero Full Body","author":"Cody Lefever","authorUrl":"","url":"https://www.amazon.com/P-Zero-Revisiting-Method-Cody-Lefever-ebook/dp/B0FB43HYVJ","shortDescription":"Latest GZCL program, it's like GZCLP 2.0","description":"This is a program from the latest Cody's book. Unlike [GZCLP](/programs/gzclp), it prioritizes higher volume, and higher variety in exercises. It's in-between powerlifting and bodybuilding, but leans a bit more to bodybuilding, with higher rep ranges.\n\nMake sure to read the book before doing the program! It gives a detailed explanation how things should work\n\n<!-- faq -->\n\n### What is P-Zero Full Body?\n\nP-Zero Full Body is the latest program from Cody Lefever (creator of GZCL). Think of it as [GZCLP](/programs/gzclp) 2.0 — it uses the same GZCL tier system but prioritizes higher volume, more exercise variety, and higher rep ranges than the original [GZCLP](/programs/gzclp).\n\n### Is P-Zero good for beginners?\n\nP-Zero is designed for lifters with a few months of training experience. It sits between [GZCLP](/programs/gzclp) (pure beginner) and intermediate GZCL programs like [The Rippler](/programs/gzcl-the-rippler). If you've outgrown a basic beginner program but aren't ready for advanced periodization, P-Zero is a good fit.\n\n### How many days a week is P-Zero?\n\nP-Zero is a 4-day program. Each day is a full-body workout following the GZCL tier system, with T1 heavy compounds, T2 secondary work, and T3 isolation exercises.\n\n### How is P-Zero different from GZCLP?\n\nP-Zero has higher volume and more exercise variety than [GZCLP](/programs/gzclp). It leans more toward bodybuilding with higher rep ranges, while [GZCLP](/programs/gzclp) is more powerlifting-focused. P-Zero also uses 4 training days instead of GZCLP's 3.\n\n### Do I need to read the book to run P-Zero?\n\nThe book provides the detailed explanation of how the progression and exercise selection work. While the app handles the programming automatically, reading the book helps you understand the reasoning behind the program and how to make smart exercise substitutions.","isMultiweek":false,"tags":[],"weeksCount":1,"exercises":[{"id":"deadlift","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"tBarRow","equipment":"leverageMachine"},{"id":"legPress","equipment":"leverageMachine"},{"id":"chestDip","equipment":"bodyweight"},{"id":"cableCrunch","equipment":"cable"},{"id":"overheadPress","equipment":"barbell"},{"id":"squat","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"inclineBenchPress","equipment":"dumbbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"seatedRow","equipment":"cable"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"sideCrunch","equipment":"cable"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"benchPress","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"cable"},{"id":"flatLegRaise","equipment":"bodyweight"}],"equipment":["barbell","leverageMachine","cable","dumbbell"],"exercisesRange":[6,6],"frequency":4,"age":"3_to_12_months","duration":"60-90","goal":"strength_and_hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"gzclp","name":"GZCLP","author":"Cody Lefever","authorUrl":"","url":"https://www.liftosaur.com/programs/gzclp","shortDescription":"Another good “next step” program after Basic Beginner or Starting Strength.. Do it after 3-9 months in gym.","description":"Popular linear progression workout routine, based on the [GZCL method](http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html), featuring well-balanced exercise selection, and proven progression scheme. It's great for beginners, you could choose it right after 3-6 month course of [Basic Beginner](/programs/basicBeginner) program.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"overheadPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"}],"equipment":["barbell","cable"],"exercisesRange":[3,3],"frequency":3,"age":"3_to_12_months","duration":"45-60","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"gzclp-blacknoir","name":"GZCLP: Blacknoir version","author":"/u/blacknoir","authorUrl":"","url":"https://www.reddit.com/r/gzcl/comments/1207bs7/announce_as_requested_single_spreadsheet_versions/","shortDescription":"Variation of GZCLP from Reddit user u/blacknoir","description":"Modification of the GZCLP program, with slightly different set x rep schemes and progressions (maybe for somebody who doesn't like 10x1 sets :)).\nBased on a popular set of elaborate spreadsheets created by a Reddit user **/u/blacknoir.**\n\nIt contains example exercises from both **Default** GZCLP, **Modified** GZCLP and **Advanced**, making it easy to mix and match various types of T1/T2/T3 exercises and craft a weightlifting program for your needs.\n\n<!-- faq -->\n\n### How is GZCLP Blacknoir different from regular GZCLP?\n\nThe Blacknoir version uses different set and rep schemes and progressions compared to standard GZCLP. The most notable change is avoiding the 10x1 stage that some lifters dislike. It also includes Default, Modified, and Advanced exercise templates you can mix and match.\n\n### Is GZCLP Blacknoir good for beginners?\n\nYes, like standard GZCLP it's designed for beginner to early intermediate lifters. It uses the same GZCL tier system (T1/T2/T3) but with modified progression schemes that some lifters find more enjoyable. You should have a few months of training experience before starting.\n\n### How many days a week is GZCLP Blacknoir?\n\nGZCLP Blacknoir is a 3-day program. You rotate through workouts on non-consecutive days, typically Monday/Wednesday/Friday, just like standard GZCLP.\n\n### Can I customize exercises in GZCLP Blacknoir?\n\nYes, the program includes exercise templates from Default, Modified, and Advanced GZCLP configurations. You can swap T2 and T3 exercises to match your equipment and goals while keeping the progression logic intact.\n\n### What should I run after GZCLP Blacknoir?\n\nOnce you can no longer make linear progress (adding weight each session), move to an intermediate GZCL program like [The Rippler](/programs/gzcl-the-rippler) for strength or [Jacked & Tan 2.0](/programs/gzcl-jacked-and-tan-2) for hypertrophy. Both use periodized progression instead of linear.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"overheadPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"}],"equipment":["barbell","cable"],"exercisesRange":[3,3],"frequency":3,"age":"3_to_12_months","duration":"45-60","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"gzcl-the-rippler","name":"GZCL: The Rippler","author":"Cody Lefever","authorUrl":"","url":"https://www.gainzfever.com/","shortDescription":"A 12-week GZCL program optimizing bi-weekly undulation in intensity, weight and reps. A good next step after GZCLP.","description":"A four-day upper/lower, with bi-weekly undulation in intensity, weight and reps.\n\nMore volume and slower progression than in [GZCLP](/programs/gzclp), which makes it a good program for intermediate lifters.\nThe bi-weekly waving patterns of weight change and gradual reducing of volume and increasing the weight makes it quite fun to follow!\n\nPlease read the [program explanation](https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html) before start!","isMultiweek":true,"tags":[],"weeksCount":12,"exercises":[{"id":"benchPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"behindTheNeckPress","equipment":"barbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"squat","equipment":"barbell"},{"id":"stiffLegDeadlift","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"pullover","equipment":"dumbbell"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"reverseFly","equipment":"dumbbell"}],"equipment":["barbell","dumbbell"],"exercisesRange":[1,4],"frequency":4,"age":"more_than_year","duration":"45-60","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-04-29T07:54:41-05:00"},{"id":"gzcl-jacked-and-tan-2","name":"GZCL: Jacked & Tan 2.0","author":"Cody Lefever","authorUrl":"","url":"https://www.gainzfever.com","shortDescription":"Another good next step after GZCLP.","description":"A good next step after GZCLP. It's a twelve-week strength and hypertrophy training regimen that focuses on a higher volume and intensity approach, employing varying rep ranges and periodization to maximize muscle growth and strength gains.\n\nBefore starting the program, please read the [program explanation](https://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html) first!","isMultiweek":true,"tags":[],"weeksCount":12,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"deficitDeadlift","equipment":"barbell"},{"id":"inclineRow","equipment":"dumbbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"bentOverRow","equipment":"cable"},{"id":"hammerCurl","equipment":"dumbbell"},{"id":"benchPress","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"shrug","equipment":"dumbbell"},{"id":"pecDeck","equipment":"leverageMachine"},{"id":"facePull","equipment":"cable"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"ezbar"},{"id":"overheadPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"pushPress","equipment":"kettlebell"},{"id":"inclineCurl","equipment":"dumbbell"}],"equipment":["barbell","dumbbell","cable","leverageMachine","ezbar","kettlebell"],"exercisesRange":[1,6],"frequency":4,"age":"more_than_year","duration":"60-90","goal":"strength_and_hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"gzcl-uhf-9-weeks","name":"GZCL: UHF 9 weeks","author":"Cody Lefever","authorUrl":"","url":"https://www.gainzfever.com/","shortDescription":"9-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","description":"The T1 resets base intensities and volumes every fourth week. The T2 progresses in the same three-week blocks but with other controls in place to maintain progression sustainability from weeks four through nine.\n\nIn the UHF model greater importance is placed on the effort of the T1, which is accomplished by AMRAP sets every workout. T2 movements experience AMRAP sets every fourth week because the decreased T1 intensity necessitates an increase in overall effort. Using an AMRAP in the T2 accomplishes this task.\n\nPlease read the [program explanation](https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html) before starting the program!","isMultiweek":true,"tags":[],"weeksCount":9,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"seatedRow","equipment":"cable"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"benchPress","equipment":"barbell"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"pecDeck","equipment":"leverageMachine"},{"id":"deadlift","equipment":"barbell"},{"id":"legsUpBenchPress","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"reverseHyperextension","equipment":"band"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"slingShotBenchPress","equipment":"barbell"},{"id":"inclineBenchPressWideGrip","equipment":"barbell"},{"id":"chestDip","equipment":"bodyweight"},{"id":"tricepsExtension","equipment":"dumbbell"},{"id":"safetySquatBarSquat","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"stiffLegDeadlift","equipment":"barbell"},{"id":"lunge","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"}],"equipment":["barbell","cable","dumbbell","leverageMachine","band"],"exercisesRange":[3,5],"frequency":5,"age":"more_than_year","duration":"60-90","goal":"strength_and_hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"gzcl-uhf-5-weeks","name":"GZCL: UHF 5 weeks","author":"Cody Lefever","authorUrl":"","url":"https://www.gainzfever.com/","shortDescription":"5-week GZCL program adopting a Daily Undulating Periodization model of progression. Ultra High Frequency.","description":"It's a 5-week variant of original 9-week GZCL: UHF program\n\nPlease read the [program explanation](https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html) before starting the program!","isMultiweek":true,"tags":[],"weeksCount":5,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"seatedRow","equipment":"cable"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"benchPress","equipment":"barbell"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"pecDeck","equipment":"leverageMachine"},{"id":"deadlift","equipment":"barbell"},{"id":"legsUpBenchPress","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"reverseHyperextension","equipment":"band"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"slingShotBenchPress","equipment":"barbell"},{"id":"inclineBenchPressWideGrip","equipment":"barbell"},{"id":"chestDip","equipment":"bodyweight"},{"id":"frontSquat","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"stiffLegDeadlift","equipment":"barbell"},{"id":"lunge","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"}],"equipment":["barbell","cable","dumbbell","leverageMachine","band"],"exercisesRange":[4,5],"frequency":5,"age":"more_than_year","duration":"60-90","goal":"strength_and_hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"gzcl-vdip","name":"GZCL: VDIP","author":"Cody Lefever","authorUrl":"","url":"https://www.liftosaur.com/programs/gzcl-vdip","shortDescription":"Beginner-intermediate program where each set is AMRAP.","description":"VDIP - Volume-dependent Intensity Progression. A bit unusual program, where each set for each exercise is AMRAP, and we increase the weight based on total completed reps for all sets.\n\nBefore starting the program, please read [the program explanation on author's blog](https://swoleateveryheight.blogspot.com/2016/11/volume-dependent-intensity-progression.html) first!","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"stiffLegDeadlift","equipment":"barbell"},{"id":"lunge","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"benchPress","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"seatedRow","equipment":"cable"},{"id":"overheadPress","equipment":"barbell"},{"id":"pushPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"chestDip","equipment":"bodyweight"},{"id":"latPulldown","equipment":"cable"},{"id":"bicepCurl","equipment":"ezbar"}],"equipment":["barbell","dumbbell","cable","ezbar"],"exercisesRange":[4,4],"frequency":5,"age":"3_to_12_months","duration":"60-90","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"gzcl-general-gainz","name":"GZCL: General Gainz","author":"Cody Lefever","authorUrl":"","url":"https://www.liftosaur.com/programs/gzcl-general-gainz","shortDescription":"Latest GZCL program combining learnings from all other GZCL programs.","description":"It's the latest Cody program, combining the elements and best parts of other GZCL programs: [GZCLP](/programs/gzclp), [VDIP](/programs/gzcl-vdip), [Jacked & Tan 2.0](/programs/gzcl-jacked-and-tan-2), etc.\n\nBefore starting the program, please read [the program explanation on Reddit](https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/) first!","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"benchPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"seatedRow","equipment":"cable"},{"id":"latPulldown","equipment":"cable"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"crunch","equipment":"cable"},{"id":"goodMorning","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"skullcrusher","equipment":"ezbar"}],"equipment":["barbell","leverageMachine","cable","dumbbell","ezbar"],"exercisesRange":[4,4],"frequency":4,"age":"more_than_year","duration":"60-90","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"gzcl-ggbb","name":"GZCL: General Gainz - Bodybuilding","author":"Cody Lefever","authorUrl":"","url":"https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html","shortDescription":"General Gainz variation for hypertrophy/bodybuilding","description":"It's an intermediate/advanced program for hypertrophy, with very flexible progression logic.\n\nMake sure to read [Cody's program description](https://swoleateveryheight.blogspot.com/2022/01/general-gainz-body-building.html) before starting the program!\n\nThe program by default contains A days only (so Day 1A, Day 2A, etc) - feel free to change that by using other days exercises from Cody's GGBB post, or just coming up with your own. The weekly volume per muscle group may help you to come up with proper exercises. Note that the program contains TONS of volume, so feel free to adjust if you don't need that much - remove some sets, maybe the last pair of t3 exercises, etc.\n\nThe program is supposed to be done in 4 supersets each day, supersetting t2 and t3, so the exercise order is set like that - t2, t3, t2, t3, t2, t3... The weights for T2s will be automatically bumped up once you hit 6 extensions and 10 reps on the first set, and for T3s - once you hit at least 20 on each set.\n\nIn the blogpost Cody also recommends tracking effort, in the app it's done by RPE logging. So, **@8** is easy effort, **@9** is medium, **@10** is hard.\n\nOther than that - it's the same old General Gainz with T2s - so all those find,push,hold,extend actions. The app will show the last week sets/reps/RPE etc for the exercise, so based on that you can make a decision what part you'll push and what parts you'll hold this time.\n\n<!-- faq -->\n\n### Is GZCL General Gainz Bodybuilding good for hypertrophy?\n\nYes, GGBB is specifically designed for hypertrophy. It removes T1 heavy work entirely and replaces it with three T2 exercises and five T3 exercises per day, creating very high volume. It's one of the most volume-heavy GZCL programs available.\n\n### How many days a week is GGBB?\n\nGGBB is a 4-day program with a body-part split: legs and abs, shoulders, back, and arms. Each session runs 90+ minutes due to the high number of exercises and superset structure.\n\n### How is GGBB different from regular General Gainz?\n\nRegular General Gainz uses T1 heavy compounds for strength. GGBB drops T1 entirely and uses only T2 and T3 exercises, shifting the focus to hypertrophy. It also has significantly more volume per session — typically 8-10 exercises per day arranged in supersets.\n\n### What does the superset structure look like in GGBB?\n\nEach day is organized into pairs: a T2 exercise supersetted with a T3 exercise (T2, T3, T2, T3...). This keeps rest times efficient and increases training density. The T2 exercises use the General Gainz find/push/hold/extend system while T3 exercises use max rep sets.\n\n### Can I reduce the volume in GGBB?\n\nYes, Cody himself suggests adjusting volume to your needs. You can remove the last pair of T3 exercises from each day, or reduce the number of sets. Start conservatively and add volume over time if you recover well.\n\n### What experience level do I need for GGBB?\n\nGGBB is an intermediate to advanced program. You should have at least a year of consistent training and be familiar with the General Gainz find/push/hold/extend system. The high volume requires good recovery capacity and training experience.","isMultiweek":false,"tags":[],"weeksCount":1,"exercises":[{"id":"safetySquatBarSquat","equipment":"barbell"},{"id":"abWheel","equipment":"bodyweight"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"cableCrunch","equipment":"cable"},{"id":"legPress","equipment":"leverageMachine"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"standingCalfRaise","equipment":"barbell"},{"id":"cableTwist","equipment":"cable"},{"id":"behindTheNeckPress","equipment":"barbell"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"lateralRaise","equipment":"cable"},{"id":"chestDip","equipment":"bodyweight"},{"id":"frontRaise","equipment":"cable"},{"id":"pushUp","equipment":"bodyweight"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"clean","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"bentOverRow","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"seatedRow","equipment":"cable"},{"id":"shoulderPress","equipment":"dumbbell"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"shrug","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"ezbar"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"tricepsExtension","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"cable"},{"id":"bicepCurl","equipment":"band"},{"id":"tricepsExtension","equipment":"band"},{"id":"hammerCurl","equipment":"dumbbell"},{"id":"skullcrusher","equipment":"ezbar"}],"equipment":["barbell","cable","leverageMachine","dumbbell","ezbar","band"],"exercisesRange":[8,8],"frequency":4,"age":"more_than_year","duration":"90+","goal":"hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:07:59-06:00"},{"id":"gzcl-general-gainz-burrito-but-big","name":"GZCL: General Gainz - Burrito But Big","author":"/u/benjaminbk","authorUrl":"","url":"https://www.liftosaur.com/programs/gzcl-general-gainz-burrito-but-big","shortDescription":"Hypertrophy adaptation of General Gainz, as a 12-week program.","description":"Fun adaptation of GZCL: General Gainz program, with several variations of really interesting progression schemes available.\n\nBy default the program is set up with Classic progressions, but in the there're all possible progressions in the exercise library available. Just add/change an exercise, and specify \"Reuse logic\" to one of the progression schemes you wish.\n\nMake sure to read the [original post on Reddit](https://www.reddit.com/r/gzcl/comments/12ggfn7/burrito_but_big_a_general_gainzbased_12week/) describing the program before starting!","isMultiweek":true,"tags":[],"weeksCount":12,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"bicepCurl","equipment":"ezbar"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"benchPress","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"pendlayRow","equipment":"barbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"deadlift","equipment":"barbell"},{"id":"frontSquat","equipment":"barbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"skullcrusher","equipment":"ezbar"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"pullover","equipment":"ezbar"}],"equipment":["barbell","ezbar","dumbbell"],"exercisesRange":[4,4],"frequency":4,"age":"more_than_year","duration":"60-90","goal":"hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:07:59-06:00"},{"id":"madcow","name":"Madcow 5x5","author":"Madcow","authorUrl":"","url":"https://stronglifts.com/madcow-5x5/","shortDescription":"Weekly linear progression for intermediates - Heavy/Light/Medium ramping sets across 3 full-body days","description":"An intermediate strength program built on Bill Starr's 5x5 system, designed for lifters who've outgrown beginner programs like Starting Strength or StrongLifts. 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Great if you only have dumbbells.","description":"Dumbbell-only Push/Pull/Legs routine for beginners with limited equipment. Uses double progression (work up to 12 reps, then increase weight) across all exercises. A practical option when you only have dumbbells, a bench, and a pull-up bar.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"benchPress","equipment":"dumbbell"},{"id":"inclineChestFly","equipment":"dumbbell"},{"id":"arnoldPress","equipment":"dumbbell"},{"id":"tricepsExtension","equipment":"dumbbell"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"pullUp","equipment":"bodyweight"},{"id":"bentOverRow","equipment":"dumbbell"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"shrug","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"dumbbell"},{"id":"gobletSquat","equipment":"dumbbell"},{"id":"lunge","equipment":"dumbbell"},{"id":"singleLegDeadlift","equipment":"dumbbell"},{"id":"standingCalfRaise","equipment":"dumbbell"}],"equipment":["dumbbell"],"exercisesRange":[5,5],"frequency":6,"age":"more_than_year","duration":"60-90","goal":"hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"phul","name":"PHUL","author":"Brandon Campbell","authorUrl":"","url":"https://www.muscleandstrength.com/workouts/phul-workout","shortDescription":"Power Hypertrophy Upper Lower - 4-day split combining heavy compound work with higher-rep hypertrophy training","description":"A 4-day upper/lower split that trains each muscle group twice per week — once for strength (3-5 reps) and once for hypertrophy (8-12 reps). Created by Brandon Campbell, PHUL bridges the gap between powerlifting and bodybuilding for intermediate lifters who want to get both stronger and bigger.","isMultiweek":false,"tags":[],"weeksCount":1,"exercises":[{"id":"benchPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"dumbbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"},{"id":"overheadPress","equipment":"barbell"},{"id":"bicepCurl","equipment":"barbell"},{"id":"skullcrusher","equipment":"ezbar"},{"id":"squat","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"legPress","equipment":"leverageMachine"},{"id":"lyingLegCurl","equipment":"leverageMachine"},{"id":"standingCalfRaise","equipment":"dumbbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"chestFly","equipment":"dumbbell"},{"id":"seatedRow","equipment":"cable"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"inclineCurl","equipment":"dumbbell"},{"id":"tricepsExtension","equipment":"cable"},{"id":"frontSquat","equipment":"barbell"},{"id":"lunge","equipment":"barbell"},{"id":"legExtension","equipment":"leverageMachine"},{"id":"seatedLegCurl","equipment":"leverageMachine"},{"id":"seatedCalfRaise","equipment":"barbell"},{"id":"calfPressOnLegPress","equipment":"leverageMachine"}],"equipment":["barbell","dumbbell","cable","ezbar","leverageMachine"],"exercisesRange":[5,7],"frequency":4,"age":"3_to_12_months","duration":"60-90","goal":"strength_and_hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"phrakgreyskull","name":"Phrak's Greyskull LP","author":"Phrakture","authorUrl":"","url":"https://liftvault.com/programs/strength/greyskull-linear-progression-spreadsheet/","shortDescription":"Beginner barbell program with AMRAP sets and built-in upper back work","description":"A beginner linear progression program that adds dedicated pulling exercises (chin-ups and rows) to every session. 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[{Power Clean}] replaces [{Deadlift}] on alternate sessions, reducing deadlift frequency to aid recovery while maintaining posterior chain development through explosive pulling. This is the phase most beginner lifters spend the longest in — typically several months of consistent 5lb jumps.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"powerClean","equipment":"barbell"}],"equipment":["barbell"],"exercisesRange":[3,3],"frequency":3,"age":"less_than_3_months","duration":"30-45","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"ss3","name":"Starting Strength Phase 3","author":"Mark Rippetoe","authorUrl":"","url":"https://startingstrength.com/get-started/programs","shortDescription":"Beginner barbell program, Phase 3 — chin-ups added, deadlifts and power cleans alternate","description":"A beginner barbell program and the advanced novice phase of Starting Strength. [{Chin Up}] added for upper body pulling volume. [{Deadlift}] and [{Power Clean}] alternate within Workout A, creating a four-workout rotation. Microloading (2.5lb jumps) typically needed for [{Overhead Press}] and [{Bench Press}] at this stage.","isMultiweek":true,"tags":[],"weeksCount":1,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"overheadPress","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"powerClean","equipment":"barbell"}],"equipment":["barbell"],"exercisesRange":[3,3],"frequency":3,"age":"less_than_3_months","duration":"30-45","goal":"strength","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"strongcurves","name":"Strong Curves","author":"Bret Contreras","authorUrl":"","url":"https://www.reddit.com/r/StrongCurves/wiki/index","shortDescription":"Bootyful Beginnings - 12-week glute-focused beginner program, 3 days per week, progressing from bodyweight to barbell","description":"The Bootyful Beginnings program from Bret Contreras' *Strong Curves* book. A 12-week, 3-day-per-week program designed to introduce women to strength training with a focus on building the glutes. Progresses from mostly bodyweight exercises in weeks 1-4 to barbell compounds by weeks 9-12.","isMultiweek":true,"tags":[],"weeksCount":12,"exercises":[{"id":"gluteBridge","equipment":"bodyweight"},{"id":"bentOverOneArmRow","equipment":"dumbbell"},{"id":"boxSquat","equipment":"dumbbell"},{"id":"benchPress","equipment":"dumbbell"},{"id":"romanianDeadlift","equipment":"dumbbell"},{"id":"sideHipAbductor","equipment":"bodyweight"},{"id":"plank","equipment":"bodyweight"},{"id":"sidePlank","equipment":"bodyweight"},{"id":"singleLegGluteBridgeStraight","equipment":"bodyweight"},{"id":"latPulldown","equipment":"cable"},{"id":"stepUp","equipment":"bodyweight"},{"id":"overheadPress","equipment":"dumbbell"},{"id":"backExtension","equipment":"bodyweight"},{"id":"sideLyingClam","equipment":"bodyweight"},{"id":"crunch","equipment":"bodyweight"},{"id":"sideCrunch","equipment":"bodyweight"},{"id":"gluteBridgeMarch","equipment":"bodyweight"},{"id":"seatedRow","equipment":"cable"},{"id":"squat","equipment":"bodyweight"},{"id":"inclineBenchPress","equipment":"dumbbell"},{"id":"singleLegDeadlift","equipment":"bodyweight"},{"id":"hipAbductor","equipment":"band"},{"id":"cableTwist","equipment":"cable"},{"id":"hipThrust","equipment":"bodyweight"},{"id":"benchPress","equipment":"barbell"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"chinUp","equipment":"bodyweight"},{"id":"lunge","equipment":"bodyweight"},{"id":"reverseHyperextension","equipment":"band"},{"id":"invertedRow","equipment":"bodyweight"},{"id":"gobletSquat","equipment":"dumbbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"kettlebellSwing","equipment":"kettlebell"},{"id":"sitUp","equipment":"bodyweight"},{"id":"cableTwist","equipment":"band"},{"id":"hipThrust","equipment":"barbell"},{"id":"bentOverRow","equipment":"dumbbell"},{"id":"boxSquat","equipment":"barbell"},{"id":"pushUp","equipment":"bodyweight"},{"id":"singleLegHipThrust","equipment":"bodyweight"},{"id":"bulgarianSplitSquat","equipment":"dumbbell"},{"id":"goodMorning","equipment":"barbell"},{"id":"sideBend","equipment":"dumbbell"},{"id":"inclineRow","equipment":"dumbbell"},{"id":"squat","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"hangingLegRaise","equipment":"bodyweight"}],"equipment":["dumbbell","cable","band","barbell","kettlebell"],"exercisesRange":[8,8],"frequency":3,"age":"3_to_12_months","duration":"60-90","goal":"hypertrophy","datePublished":"2026-02-16T11:41:41-06:00","dateModified":"2026-02-22T19:34:23-06:00"},{"id":"texasmethod","name":"Texas Method","author":"Mark Rippetoe","authorUrl":"","url":"https://startingstrength.com/article/the_texas_method","shortDescription":"Weekly linear progression for intermediates — Volume/Recovery/Intensity across 3 full-body days","description":"A 3-day full-body intermediate program that compresses an entire volume-recovery-intensity mesocycle into a single week. 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Black's Tactical Barbell system. Three days per week hit [{Squat}], [{Bench Press}], and [{Pull Up}], plus a fourth day dedicated to [{Deadlift}]. Two 3-week waves ramp intensity while tapering volume, finishing with a peaking week.","isMultiweek":true,"tags":[],"weeksCount":6,"exercises":[{"id":"benchPress","equipment":"barbell"},{"id":"squat","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"deadlift","equipment":"barbell"}],"equipment":["barbell"],"exercisesRange":[1,3],"frequency":4,"age":"3_to_12_months","duration":"45-60","goal":"strength_and_hypertrophy","datePublished":"2026-02-24T21:54:49-06:00","dateModified":"2026-03-01T21:32:35-06:00"},{"id":"tactical-barbell-operator","name":"Tactical Barbell: Operator","author":"K. 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A 6-week wave cycles intensity from 70% to 95% of Training Max, keeping all work submaximal so you can train hard alongside demanding conditioning or job requirements.","isMultiweek":true,"tags":[],"weeksCount":6,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"pullUp","equipment":"bodyweight"},{"id":"deadlift","equipment":"barbell"}],"equipment":["barbell"],"exercisesRange":[3,3],"frequency":3,"age":"3_to_12_months","duration":"30-45","goal":"strength","datePublished":"2026-02-28T20:32:07-06:00","dateModified":"2026-03-01T21:32:35-06:00"},{"id":"tsa-9-week-intermediate","name":"TSA 9-Week Intermediate","author":"The Strength Athlete","authorUrl":"","url":"https://thestrengthathlete.com/freebies","shortDescription":"A 9-week powerlifting peaking program with 4 days per week, using percentage-based main lifts with RPE-based peaking singles and accessories. Squat 2x/week, bench 3x/week, deadlift 2x/week.","description":"A 9-week powerlifting peaking program from The Strength Athlete (TSA). Builds volume across weeks 1-4, sheds fatigue in a week 5 deload, then peaks with heavier loads and lower volume through weeks 6-8. Week 9 is competition or max testing. Bench is trained 3x/week across different rep ranges, squat 2x/week, and deadlift 2x/week (one day conventional, one day paused).","isMultiweek":true,"tags":[],"weeksCount":9,"exercises":[{"id":"squat","equipment":"barbell"},{"id":"benchPress","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"inclineRow","equipment":"dumbbell"},{"id":"reverseFly","equipment":"band"},{"id":"deadlift","equipment":"barbell"},{"id":"pendlayRow","equipment":"barbell"},{"id":"backExtension","equipment":"leverageMachine"},{"id":"pullUp","equipment":"bodyweight"},{"id":"chestFly","equipment":"dumbbell"},{"id":"legPress","equipment":"leverageMachine"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"legsUpBenchPress","equipment":"barbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"latPulldown","equipment":"cable"}],"equipment":["barbell","dumbbell","band","leverageMachine","cable"],"exercisesRange":[0,5],"frequency":4,"age":"more_than_year","duration":"60-90","goal":"strength","datePublished":"2026-03-18T11:27:07-05:00","dateModified":"2026-03-18T11:27:07-05:00"},{"id":"westside-conjugate-method","name":"Westside Conjugate Method","author":"Louie Simmons","authorUrl":"","url":"https://www.westside-barbell.com/pages/conjugate-method","shortDescription":"A 4-day powerlifting system combining Max Effort heavy singles, Dynamic Effort speed work, and high-volume accessories to build strength year-round.","description":"A 4-day upper/lower powerlifting system developed by Louie Simmons at Westside Barbell. Two days use the Max Effort (ME) method - working up to a heavy 1-3 rep max on a rotating exercise. Two days use the Dynamic Effort (DE) method - moving moderate weight at max speed for multiple low-rep sets. Accessories target weak points through high-rep bodybuilding work.","isMultiweek":true,"tags":[],"weeksCount":3,"exercises":[{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"dumbbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"tricepsPushdown","equipment":"cable"},{"id":"facePull","equipment":"band"},{"id":"hangingLegRaise","equipment":"bodyweight"},{"id":"frontSquat","equipment":"barbell"},{"id":"romanianDeadlift","equipment":"barbell"},{"id":"lyingLegCurl","equipment":"leverageMachine"},{"id":"latPulldown","equipment":"cable"},{"id":"abWheel","equipment":"bodyweight"},{"id":"benchPress","equipment":"barbell"},{"id":"overheadPress","equipment":"dumbbell"},{"id":"tricepsExtension","equipment":"dumbbell"},{"id":"seatedRow","equipment":"cable"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"boxSquat","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"legPress","equipment":"leverageMachine"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"deficitDeadlift","equipment":"barbell"},{"id":"goodMorning","equipment":"barbell"}],"equipment":["barbell","dumbbell","cable","band","leverageMachine"],"exercisesRange":[5,6],"frequency":4,"age":"more_than_year","duration":"60-90","goal":"strength","datePublished":"2026-03-05T08:08:26-06:00","dateModified":"2026-03-05T08:12:20-06:00"},{"id":"westside-for-skinny-bastards","name":"Westside for Skinny Bastards","author":"Joe DeFranco","authorUrl":"","url":"https://www.defrancostraining.com/westside-for-skinny-bastards-part3/","shortDescription":"A 4-day conjugate-style program combining heavy max-effort work, jump training, and high-rep hypertrophy for athletes and skinny lifters.","description":"A 4-day program by Joe DeFranco that adapts the Westside Barbell conjugate method for athletes and skinny lifters. Two upper body days - one heavy (max effort) and one high-rep (repetition method) - plus a jump/mobility day and a heavy lower body day. The max effort exercise rotates every 2 weeks across a 6-week cycle: [{Bench Press}] -> [{Incline Bench Press}] -> [{Bench Press Close Grip}] for upper, and [{Box Squat}] -> [{Deadlift}] -> [{Squat}] for lower. Built around heavy 3-5 rep maxes rather than true 1RMs, making it safer and more practical for non-powerlifters.","isMultiweek":true,"tags":[],"weeksCount":6,"exercises":[{"id":"benchPress","equipment":"barbell"},{"id":"inclineBenchPress","equipment":"dumbbell"},{"id":"bentOverRow","equipment":"barbell"},{"id":"facePull","equipment":"band"},{"id":"shrug","equipment":"dumbbell"},{"id":"bicepCurl","equipment":"barbell"},{"id":"jumpSquat","equipment":"bodyweight"},{"id":"bulgarianSplitSquat","equipment":"dumbbell"},{"id":"romanianDeadlift","equipment":"dumbbell"},{"id":"cableCrunch","equipment":"cable"},{"id":"benchPress","equipment":"dumbbell"},{"id":"latPulldown","equipment":"cable"},{"id":"reverseFly","equipment":"dumbbell"},{"id":"lateralRaise","equipment":"dumbbell"},{"id":"shrug","equipment":"barbell"},{"id":"hammerCurl","equipment":"dumbbell"},{"id":"boxSquat","equipment":"barbell"},{"id":"reverseLunge","equipment":"dumbbell"},{"id":"backExtension","equipment":"leverageMachine"},{"id":"vUp","equipment":"bodyweight"},{"id":"inclineBenchPress","equipment":"barbell"},{"id":"deadlift","equipment":"barbell"},{"id":"benchPressCloseGrip","equipment":"barbell"},{"id":"squat","equipment":"barbell"}],"equipment":["barbell","dumbbell","band","cable","leverageMachine"],"exercisesRange":[4,6],"frequency":4,"age":"3_to_12_months","duration":"60-90","goal":"strength_and_hypertrophy","datePublished":"2026-04-12T11:29:32-05:00","dateModified":"2026-04-12T11:29:32-05:00"}]}