Beginner3 days/wk12 weeks55 min
Start: Linear Progression
First 12 weeks with a barbell: the fastest strength gains of your life
Never trained with a barbell before or returning after a long break.
Required: barbell, machines
Workout Programs
Every program shows its methodology: progression rules, weekly layout, and suitability. 67 programs.
Strength
19Intermediate4 days/wk12 weeks65 min
Upper / Lower Strength
Four days, wave periodization: build strength without burnout
Linear progression has run its course and you need the next step.
Required: barbell, dumbbells, machines
Beginner3 days/wk10 weeks25 min
Path to the First Pull-Up
From the dead hang to a clean rep
You cannot do a single pull-up yet.
Required: pull-up bar, bands
Intermediate4 days/wk16 weeks60 min
Four-Week Wave
Percentages of training max and an AMRAP final set
Linear progression has run its course; you need predictable growth without daily grinding.
Required: barbell, dumbbells, machines
Beginner3 days/wk12 weeks55 min
Three-Tier System
Main lift, variation, and accessory—each with its own zone
New to barbell training, but looking for a structured framework rather than a random list of exercises.
Required: barbell, machines, pull-up bar
Intermediate3 days/wk12 weeks60 min
Weekly Ramp 5×5
Ramping sets, one top set, and +2.5% per week
Adding weight every session is no longer working, but weekly progression is still manageable.
Required: barbell, machines
Intermediate3 days/wk12 weeks65 min
Volume · Recovery · Intensity
An entire periodization cycle packed into one week
1–2 years of lifting experience and a willingness to grind through one genuinely brutal day each week.
Required: barbell, machines, pull-up bar
Beginner5 days/wk8 weeks25 min
Daily Strength Practice
Five movements, ten reps total, never to failure
Primary demands come from life: sports, work, family. You need strength, but not at the expense of recovery.
Required: barbell, dumbbells, kettlebell
Intermediate3 days/wk12 weeks40 min
Press Ladder
From one rep to five, from a light kettlebell to half your body weight
You have a basic overhead press and want to take it to a serious level.
Required: kettlebell, dumbbells
Intermediate3 days/wk6 weeks35 min
Tactical Minimum
Three strength days that won't interfere with running and rucking
Your job or service demands both strength and endurance at the same time.
Required: barbell, pull-up bar
Beginner6 days/wk6 weeks10 min
Grease the Groove: Pull-Ups
High set volume far from failure yields faster gains
You want to significantly increase your pull-up or push-up reps in a short period.
Required: pull-up bar
Advanced3 days/wk12 weeks40 min
Minimum Effective Strength
Three to six heavy sets per week per movement pattern is all it takes
You have lifting experience but lack time. The goal is to maintain strength and make steady gains.
Required: barbell
Beginner3 days/wk16 weeks50 min
Bodyweight Progression Steps
Progress comes from leverage, not extra weight
You train at home or at an outdoor park, with no gym access or plans to join one.
Required: pull-up bar
Intermediate5 days/wk5 weeks20 min
Pull-Up Ladder
Five descending sets, adding one rep every day
You can do 5–8 pull-ups and want to double that number in just over a month.
Required: pull-up bar
Intermediate3 days/wk24 weeks30 min
Push-Up to One-Arm Push-Up
Ten steps to the one-arm push-up
You have strong push-up fundamentals and want to master a true calisthenics peak without weights.
No equipment
Intermediate3 days/wk12 weeks30 min
Path to the Pistol Squat
Ankle mobility matters more than leg strength
You want to learn the pistol squat while fixing your ankle mobility along the way.
No equipment
Intermediate4 days/wk10 weeks25 min
Core Isometric Holds
Planks, L-sits, and holds — capped at 60–70% of max duration
You have mastered the basic plank and want to move toward L-sits and front levers.
Required: pull-up bar
Advanced4 days/wk8 weeks70 min
Work Capacity Test
Seven events in one session—an objective assessment, not guesswork
Your job or service requires strength, stamina, and the ability to move heavy loads.
Required: barbell, pull-up bar, machines
Intermediate4 days/wk12 weeks55 min
Autoregulated Training
Autoregression instead of menstrual phase matching
You want a program that adapts to how you feel rather than forcing a fixed calendar.
Required: barbell, dumbbells, machines
Muscle
8Intermediate6 days/wk10 weeks70 min
Push / Pull / Legs
Classic hypertrophy split: six days of high volume
1–2 years of lifting experience, linear progress has stalled, and you have time for 6 workouts a week.
Required: barbell, dumbbells, machines, pull-up bar
Intermediate4 days/wk12 weeks50 min
Glutes: Targeted Work
Three months of targeted volume
You want glute shape and strength, not just 'general leg work'.
Required: barbell, dumbbells, machines, bands
Intermediate4 days/wk5 weeks65 min
Volume Landmarks
From Minimum Effective Volume to Maximum Recoverable Volume
You want to understand how many sets you actually need instead of blindly copying someone else's template.
Required: barbell, dumbbells, machines, pull-up bar
Intermediate4 days/wk10 weeks45 min
45-Minute Hypertrophy
Supersets and drop sets cut workout time in half with no loss in results
Short on time, but still need to build muscle.
Required: dumbbells, machines
Beginner2 days/wk12 weeks55 min
Two Days a Week
The bare minimum, and it gets the job done
You can't manage more than two workouts a week—and that's completely fine.
Required: dumbbells, machines
Advanced4 days/wk8 weeks60 min
Lengthened-Position Emphasis
Maximum tension where the muscle is fully stretched
You have experience, standard programs yield diminishing returns, and you need a different stimulus.
Required: dumbbells, machines, barbell
Intermediate3 days/wk8 weeks30 min
Double Kettlebell Complex
Two cleans, one press, three squats—on the minute
Two kettlebells, minimal space, and a goal to work the entire body in 30 minutes.
Required: kettlebell
Intermediate4 days/wk12 weeks55 min
Three-Vector Glutes
A single exercise does not cover the whole muscle
You want glute shape and strength without generic leg work.
Required: barbell, dumbbells, machines, bands
Fat Loss
6Beginner4 days/wk8 weeks40 min
Fat Loss Circuits
Circuit strength training: keep heart rate high, protect muscle mass
Goal is body composition: burn fat while retaining muscle.
Required: dumbbells, bands
Intermediate3 days/wk6 weeks20 min
HIIT Express
Twenty minutes when you have no time at all
Tight schedule, need a short but honest workout.
No equipment
Beginner3 days/wk8 weeks30 min
Sled Conditioning: Zero-Eccentric Load
Zero eccentric work — knees and muscles don't pay for it with pain
You need high-density conditioning, but your joints can't handle jumping and running.
Required: machines
Intermediate3 days/wk6 weeks35 min
Deck of Cards
One deck — 380 reps and zero equipment
You need a dense workout without a gym, gear, or planning.
Required: pull-up bar
Beginner5 days/wk24 weeks45 min
Weight Maintenance
Exercise is a mediocre tool for weight loss and an excellent tool for maintenance
Weight is already lost, the goal is to keep it off.
Required: dumbbells, machines
Intermediate4 days/wk12 weeks50 min
Sleep-Supported Deficit
Under sleep deprivation, the same deficit burns muscle instead of fat.
Losing weight and want to preserve muscle.
Required: barbell, dumbbells, machines
Endurance
9Intermediate4 days/wk8 weeks40 min
Kettlebell Conditioning
One kettlebell, forty minutes, breathing like a runner
You have a kettlebell and want to work on endurance without a treadmill.
Required: kettlebell
Intermediate2 days/wk10 weeks45 min
Strength for Runners
Two workouts to save your knees and boost speed
You run regularly and need strength work as support, not as your primary load.
Required: dumbbells, barbell, machines
Intermediate3 days/wk8 weeks40 min
4x4 Intervals
Forty minutes a week that move endurance the most
Have a walking or running base, need a real jump in endurance.
No equipment
Beginner3 days/wk7 weeks30 min
10-20-30
Half the volume, better results
No time for long runs, but want to improve fitness rather than just maintain it.
No equipment
Beginner4 days/wk12 weeks45 min
Easy Running Base
Eight out of ten workouts should feel easier than you want
Starting to run or returning after a break.
No equipment
Intermediate3 days/wk6 weeks12 min
Sprint: Minimum Dose
Two 20-second sprints—optimal, not diluted
Zero time, but need an endurance boost.
No equipment
Intermediate2 days/wk12 weeks45 min
Strength for Runners
The only thing that improves running economy
Run regularly, want to run easier at the same pace.
Required: barbell, dumbbells
Advanced5 days/wk12 weeks70 min
Obstacle Race Prep
Running under fatigue accounts for half your performance
You're preparing for a 'run plus exercise stations' format and want to optimize your time.
Required: machines, dumbbells, kettlebell
Intermediate4 days/wk16 weeks45 min
Kettlebell Sport: Path to Rank
Ten minutes at pace—a measurable goal with official standards
You don't want vague fitness goals—you want an official rank and a specific number.
Required: kettlebell
Mobility
2Beginner6 days/wk6 weeks15 min
Daily Mobility
Fifteen minutes to restore your body's range of motion
Stiffness in the hips, shoulders, and thoracic spine; wanting to move freely.
No equipment
Beginner7 days/wk12 weeks10 min
Daily Joint Rotations
Check and maintain mobility in ten minutes
You want a daily check-in with your body and keep your full range of motion.
No equipment
Health
23Beginner3 days/wk8 weeks30 min
Home Bodyweight Start
Zero equipment: floor, wall, and body weight
No gym access or equipment; need to build a consistent habit.
No equipment
Beginner5 days/wk6 weeks20 min
Post-Desk Back Relief
Twenty minutes to undo eight hours in an office chair
Sedentary work, experiencing tightness and heaviness in the lower back and neck by evening.
Required: bands
Beginner3 days/wk12 weeks30 min
Movement in Pregnancy
Gentle loading from the second trimester
Second and third trimester, uncomplicated pregnancy, cleared for exercise by a doctor.
Required: bands, dumbbells
Beginner3 days/wk12 weeks35 min
Strength After Sixty
Legs, balance, and physical confidence
Age 60+, goal is independence in daily life and stability.
Required: dumbbells, machines
Beginner3 days/wk10 weeks40 min
Knee-Friendly Legs
Leg strength when your knees disagree
Your knees let you know when squatting or climbing stairs.
Required: machines, bands, dumbbells
Beginner4 days/wk8 weeks20 min
Core Foundation
Abs that support your back, not just look good
Weak core, lower back gets tired from everyday tasks.
No equipment
Beginner4 days/wk12 weeks35 min
Hypertension-Safe Workouts
Training without straining or sudden blood pressure spikes
High blood pressure, cleared by a doctor for moderate exercise.
Required: machines, bands, dumbbells
Beginner3 days/wk6 weeks40 min
Back to Training
Six weeks to build back fitness without breaking down
You used to train, but took a break ranging from a few months to several years.
Required: dumbbells, machines
Beginner6 days/wk12 weeks16 min
Kettlebell: Sixteen Minutes
100 swings and 10 get-ups—a practice you can do daily
Pressed for time, but need to maintain condition. One kettlebell and sixteen minutes.
Required: kettlebell
Intermediate2 days/wk32 weeks35 min
Bone Density
Heavy barbell and soft landings — what bone actually responds to
Reduced bone density, osteopenia, or osteoporosis without recent fractures.
Required: barbell, machines
Beginner3 days/wk8 weeks20 min
Isometrics for Blood Pressure
Four two-minute holds — the strongest effect among all exercise types
High blood pressure, cleared by a doctor for moderate exercise.
No equipment
Beginner3 days/wk24 weeks30 min
Balance and Fall Prevention
The only exercise intervention proven to reduce falls by nearly a quarter
Ages 65 and older, experiencing unsteadiness while walking or a history of falls.
Required: dumbbells
Beginner2 days/wk6 weeks60 min
Knee Neuromuscular Control
Progress measured by movement quality, not weight
Knee or hip osteoarthritis, pain when walking or climbing stairs.
Required: machines, bands
Beginner3 days/wk12 weeks30 min
Progressive Shoulder Loading
A program after which three-quarters of patients avoided surgery
Shoulder pain during overhead arm work lasting longer than a few months.
Required: bands, dumbbells
Beginner6 days/wk8 weeks15 min
Back Endurance
Three holds, short sets, every day
Chronic lower back pain without red flags, looking to make the back feel reliable again.
No equipment
Beginner4 days/wk16 weeks30 min
Postpartum Return
Twelve weeks to your first run — and seven tests to pass before it
Postpartum athletes returning to training with an uncomplicated recovery.
Required: bands, dumbbells
Intermediate2 days/wk10 weeks20 min
Hamstring Armor
The Nordic curl — the most researched hamstring injury prevention tool
You run, play team sports, or have previously pulled a hamstring.
No equipment
Beginner5 days/wk12 weeks15 min
Tendon Loading
Ten minutes of work, six hours of rest — how collagen synthesis works
A nagging tendon — Achilles, patellar, elbow — without acute injury.
Required: bands, dumbbells
Intermediate3 days/wk24 weeks45 min
Bone Health in Menopause
Impact loading does what weight alone cannot
Menopause period, with the goal of preserving and building bone density.
Required: barbell, machines
Beginner7 days/wk12 weeks10 min
Pelvic Floor
Daily work that cannot be verified on video
Prevention or mild symptoms of incontinence outside of pregnancy.
No equipment
Intermediate3 days/wk16 weeks20 min
Knee Injury Prevention
Twenty minutes instead of a warm-up—instead of useless screening
Team sports, jumping, changes of direction. Especially with a history of knee injury.
No equipment
Beginner3 days/wk8 weeks30 min
Gentle Restart
For those who need a setup free of scales and progress photos
Complicated relationship with body image and past training attempts.
Required: dumbbells
Beginner5 days/wk24 weeks40 min
Blood Sugar Control
Only the combination of cardio and strength training moved the needle
Type 2 diabetes or insulin resistance, with medical clearance for exercise.
Required: machines, dumbbells
Programs are for guidance only and are not medical advice.
© 2026 ИП Круглов · БИН 920203350537