Program library
Real programs, adapted.
Eight time-tested programs — 5/3/1 BBB, GZCLP, nSuns, Reddit PPL, StrongLifts 5×5, Starting Strength, Greyskull LP, BWF RR — shipped as their authors designed them. The adaptive layer kicks in only when you flag an exercise unavailable.
GZCLP — adaptive linear progression
GZCLP is a beginner-friendly 3-tier linear program built around squat, bench, deadlift and overhead press.
See program detailsstronglifts 5x5StrongLifts 5×5 — adaptive
StrongLifts 5×5 is the simplest barbell strength program: 5 lifts, 5 sets of 5, three days a week.
See program details531 bbb5/3/1 Boring But Big — adaptive
Boring But Big pairs the canonical 5/3/1 main work with 5×10 BBB sets at 50-70% of training max.
See program detailsnsunsnSuns — adaptive
nSuns is a 5-day-a-week 5/3/1 derivative with extra working sets and fast progression.
See program detailsreddit pplReddit PPL — adaptive
The most-cited intermediate hypertrophy template.
See program detailsstarting strengthStarting Strength — adaptive
The classic novice barbell program: squat, bench, deadlift, overhead press, power clean.
See program detailsgreyskull lpGreyskull LP — adaptive
Greyskull LP is a beginner-friendly barbell program: three sessions a week, with the last set of each main lift taken as an AMRAP.
See program detailsbwf rrBWF Recommended Routine — adaptive
The bodyweight fitness community's flagship program.
See program details