Seventeen programs. Pick your fight and get to work.
The Programs
Pick your fight
Pick one. Run it. Mark each day off as you finish it.
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Apex Hypertrophy
Advanced5 days a week90–100 min
Five sessions built around stretch-mediated hypertrophy and slow eccentrics. Lower body twice, upper body three times. Last set of each isolation movement goes to failure.
Day 1
Quads & Calves — Quads, Calves
Seated Leg Curl3 × 15 · 90s restWarm-up the knees first
Hack Squat4 × 8 · 180s rest3s eccentric, deep
Walking Lunge3 × 20 steps · 120s restLast set to failure
Leg Extension4 × 15 · 90s restDrop set on the last one
Standing Calf Raise5 × 20 · 60s restHeavy, full stretch
Day 2
Push — Chest, Shoulders, Triceps
Incline Dumbbell Press4 × 8-10 · 180s restPause at the bottom
Flat Barbell Bench Press4 × 6-8 · 180s restHeaviest press of the week
Face Pull4 × 15-20 · 45s restRear delts, high reps
Day 4
Hamstrings & Glutes — Hamstrings, Glutes
Seated Leg Curl5 × 15 · 90s restPre-exhaust
Romanian Deadlift4 × 8-10 · 180s restHeavy, strict hinge
Leg Press (High and Wide)4 × 15 · 120s restFeet high
Bulgarian Split Squat3 × 12 · 120s restLast set to failure
Seated Calf Raise5 × 15 · 60s rest3s in the stretch
Day 5
Arms & Delts — Biceps, Triceps, Shoulders
Close-Grip Bench Press4 × 10 · 120s rest
Skullcrusher4 × 12 · 90s rest
Preacher Curl4 × 12 · 90s rest
Cross-Body Hammer Curl4 × 12 · 75s rest
Cable Lateral Raise3 × 20 · 45s restBurnout
Athlete Hybrid
Intermediate4 days a week65–75 min
Explosive work first, strength second, conditioning last. For keeping a work capacity while still adding weight to the bar.
Day 1
Lower Power — Quads, Full Body
Power Clean5 × 3 · 180s restTechnique over load
Back Squat4 × 5 · 240s rest
Box Jump4 × 5 · 120s rest
Sled Push5 × 20 yd · 90s rest
Day 2
Upper Power — Chest, Back
Push Press5 × 3 · 180s rest
Flat Barbell Bench Press4 × 5 · 210s rest
Weighted Pull-Up4 × 6 · 150s rest
Battle Ropes5 × 30s · 60s rest
Day 3
Posterior Chain — Hamstrings, Glutes
Trap Bar Deadlift4 × 5 · 240s rest
Kettlebell Swing5 × 15 · 90s rest
Barbell Hip Thrust3 × 10 · 120s rest
Nordic Curl3 × 6 · 120s rest
Rowing Machine1 × 10 minSteady
Day 4
Conditioning & Core — Conditioning, Core
Thruster5 × 8 · 120s rest
Turkish Get-Up3 × 5 · 90s restPer side
Assault Bike6 × 30s hard · 90s restIntervals
Pallof Press3 × 12 · 60s rest
Hanging Leg Raise3 × 15 · 60s rest
5/3/1 Boring But Big
Intermediate4 days a week55–65 min
One main lift per session in the 5/3/1 rep scheme, then 5 sets of 10 on the same lift for size. Percentages are up to you — log the top set and let the app track your estimated max.
Day 1
Overhead Press — Shoulders
Standing Barbell Overhead Press3 × 5/3/1 · 240s restWork up to a top set
Standing Barbell Overhead Press5 × 10 · 90s rest~50% of training max
Weighted Pull-Up5 × 10 · 90s rest
Hanging Leg Raise3 × 15 · 60s rest
Day 2
Deadlift — Hamstrings, Back
Conventional Deadlift3 × 5/3/1 · 300s restWork up to a top set
Conventional Deadlift5 × 10 · 120s rest~50% of training max
Barbell Hip Thrust5 × 10 · 90s rest
Hanging Knee Raise3 × 15 · 60s rest
Day 3
Bench Press — Chest
Flat Barbell Bench Press3 × 5/3/1 · 240s restWork up to a top set
Flat Barbell Bench Press5 × 10 · 90s rest~50% of training max
One-Arm Dumbbell Row5 × 10 · 90s rest
Rope Pushdown3 × 15 · 60s rest
Day 4
Squat — Quads
Back Squat3 × 5/3/1 · 300s restWork up to a top set
Back Squat5 × 10 · 120s rest~50% of training max
Lying Leg Curl5 × 10 · 90s rest
Standing Calf Raise4 × 15 · 60s rest
Bodyweight Only
Beginner4 days a week35–45 min
No weights at all. Progress by adding reps, slowing the tempo, or moving to a harder variation of the same movement.
Day 1
Push — Chest, Shoulders, Triceps
Push-Up4 × Failure · 90s rest
Deficit Push-Up3 × 12 · 90s rest
Bench Dip3 × 15 · 60s rest
Plank2 × 60s · 45s rest
Pike Push-Up4 × Failure · 90s restShoulders had almost nothing
Day 2
Pull — Back, Lats, Biceps
Pull-Up4 × Failure · 120s rest
Inverted Row4 × 12 · 90s rest
Dead Hang3 × 45s · 60s rest
Hanging Knee Raise3 × 15 · 60s rest
Face Pull3 × 20 · 45s restUse a band if that is all you have
Day 3
Legs — Quads, Hamstrings, Calves
Sissy Squat4 × 15 · 90s rest
Bulgarian Split Squat3 × 15 · 90s restBodyweight only
Nordic Curl3 × 6 · 120s rest
Single-Leg Calf Raise4 × 25 · 45s rest
Dead Bug3 × 20 · 45s rest
Reverse Lunge3 × 15 · 90s restQuads and glutes
Glute-Ham Raise3 × 10 · 90s rest
Day 4
Core & Conditioning — Core, Conditioning
Ab Wheel Rollout3 × 12 · 60s rest
Hanging Leg Raise3 × 12 · 60s rest
Side Plank3 × 45s · 45s rest
Burpee5 × 15 · 60s rest
Jump Rope4 × 90s · 45s rest
Classic Bro Split
Intermediate5 days a week60–70 min
One muscle group per day with plenty of volume and a full week to recover. Not the most efficient frequency, but it is enjoyable and easy to stick to.
Day 1
Chest — Chest
Flat Barbell Bench Press4 × 8 · 150s rest
Incline Dumbbell Press4 × 10 · 120s rest
Pec Deck Fly3 × 12 · 75s rest
Low-to-High Cable Fly3 × 15 · 60s rest
Weighted Dip3 × Failure · 120s rest
Leaning Lateral Raise2 × 15-20 · 45s rest
Day 2
Back — Back, Lats
Bent-Over Barbell Row4 × 8 · 150s rest
Weighted Pull-Up4 × 10 · 150s rest
Seated Cable Row3 × 12 · 120s rest
Straight-Arm Pulldown3 × 15 · 60s rest
Barbell Shrug4 × 12 · 60s rest
Day 3
Legs — Quads, Hamstrings, Calves
Back Squat4 × 8 · 210s rest
Leg Press4 × 12 · 150s rest
Romanian Deadlift3 × 10 · 150s rest
Seated Leg Curl3 × 15 · 75s rest
Standing Calf Raise5 × 15 · 45s rest
Leg Extension4 × 12-15 · 60s restQuads were short for a hypertrophy split
Lying Leg Curl4 × 12-15 · 60s restHamstrings
Barbell Hip Thrust3 × 10-12 · 90s restGlutes
Seated Calf Raise4 × 15-20 · 45s rest
Standing Calf Raise3 × 12-15 · 45s rest
Machine Hip Abduction3 × 15-20 · 45s restGlutes
Day 4
Shoulders — Shoulders
Seated Dumbbell Shoulder Press4 × 10 · 150s rest
Dumbbell Lateral Raise4 × 15 · 60s rest
Reverse Pec Deck4 × 15 · 60s rest
Face Pull3 × 15 · 60s rest
Barbell Shrug3 × 15 · 60s rest
Cable Lateral Raise4 × 15-20 · 45s rest
Cable Rear Delt Fly3 × 15-20 · 45s restRear delts
Day 5
Arms — Biceps, Triceps
Barbell Curl4 × 10 · 75s rest
Incline Dumbbell Curl3 × 12 · 60s rest
Close-Grip Bench Press4 × 10 · 120s rest
Overhead Cable Extension3 × 12 · 75s rest
Rope Pushdown3 × 15 · 60s rest
Barbell Wrist Curl3 × 20 · 45s rest
Dumbbells Only (Home)
Beginner4 days a week45–55 min
Every movement uses dumbbells and a bench. Built for a garage or spare room — no rack, no cables, no machines.
Day 1
Upper Push — Chest, Shoulders, Triceps
Flat Dumbbell Press4 × 10 · 120s rest
Incline Dumbbell Press3 × 12 · 90s rest
Seated Dumbbell Shoulder Press3 × 10 · 120s rest
Dumbbell Lateral Raise4 × 15 · 60s rest
Dumbbell Overhead Extension3 × 12 · 75s rest
Push-Up2 × Failure · 60s rest
Leaning Lateral Raise3 × 15-20 · 45s restSide delts were short
Day 2
Lower — Quads, Hamstrings
Goblet Squat4 × 12 · 120s rest
Bulgarian Split Squat3 × 12 · 120s rest
Dumbbell Romanian Deadlift4 × 10 · 120s rest
Walking Lunge3 × 20 steps · 90s rest
Single-Leg Calf Raise4 × 20 · 45s rest
Single-Leg Calf Raise4 × 20-25 · 45s rest
Day 3
Upper Pull — Back, Biceps
One-Arm Dumbbell Row4 × 10 · 120s rest
Chin-Up3 × Failure · 120s restDoorway bar if you have one
Bent-Over Rear Delt Fly3 × 15 · 60s rest
Dumbbell Curl3 × 12 · 60s rest
Hammer Curl3 × 12 · 60s rest
Dumbbell Shrug3 × 15 · 45s rest
Bent-Over Rear Delt Fly3 × 15-20 · 45s restRear delts
Day 4
Full Body — Full Body
Dumbbell Floor Press3 × 12 · 90s rest
Sumo Squat3 × 15 · 90s rest
Single-Leg Romanian Deadlift3 × 10 · 90s rest
Kettlebell Swing4 × 20 · 60s restUse a dumbbell if needed
Ab Wheel Rollout3 × 12 · 60s rest
Plank3 × 60s · 45s rest
Full Body 3×
Beginner3 days a week55–65 min
Three full-body sessions a week. Compound lifts first, one or two isolations at the end. Best return per hour if your schedule is tight.
Day 1
Day A — Full Body
Back Squat3 × 5 · 210s rest
Flat Barbell Bench Press3 × 5 · 210s rest
Bent-Over Barbell Row3 × 8 · 150s rest
Dumbbell Lateral Raise2 × 15 · 60s rest
Hanging Leg Raise3 × 12 · 60s rest
Day 2
Day B — Full Body
Conventional Deadlift3 × 5 · 240s rest
Standing Barbell Overhead Press3 × 6 · 180s rest
Weighted Pull-Up3 × 8 · 150s rest
Leg Extension2 × 15 · 60s rest
EZ-Bar Curl2 × 12 · 60s rest
Day 3
Day C — Full Body
Front Squat3 × 6 · 210s rest
Incline Dumbbell Press3 × 10 · 120s rest
Seated Cable Row3 × 12 · 120s rest
Romanian Deadlift3 × 10 · 150s rest
Rope Pushdown2 × 15 · 60s rest
Golden Era Goliath
Intermediate6 days a week85–95 min
Pairs opposing muscle groups — chest with back, shoulders with arms — so one side rests while the other works. Old-school movements, big pump, classic proportions.
Day 1
Chest & Back — Chest, Back
Flat Barbell Bench Press5 × 8-10 · 150s restPyramid up
Weighted Pull-Up5 × Failure · 150s restSuperset with bench
Incline Dumbbell Press4 × 10 · 120s rest
Chest-Supported T-Bar Row4 × 10 · 120s rest
Day 2
Legs — Quads, Calves
Hack Squat5 × 10 · 180s rest
Leg Press4 × 15 · 150s rest
Romanian Deadlift4 × 10 · 150s rest
Standing Calf Raise5 × 20 · 45s rest
Barbell Hip Thrust3 × 10-12 · 90s restGlutes
Day 3
Shoulders & Arms — Shoulders, Biceps, Triceps
Seated Dumbbell Shoulder Press5 × 10 · 150s rest
Dumbbell Lateral Raise4 × 12 · 60s restRun the rack
Incline Dumbbell Curl4 × 12 · 75s rest
Skullcrusher4 × 10 · 90s rest
Cable Lateral Raise4 × 15-20 · 45s rest
Cable Rear Delt Fly3 × 15-20 · 45s rest
Day 4
Chest & Back — Chest, Lats
Converging Chest Press4 × 12 · 120s rest
Neutral-Grip Lat Pulldown4 × 12 · 120s rest
Pec Deck Fly4 × 15 · 75s rest
Dumbbell Pullover5 × 15 · 75s rest
Day 5
Legs — Quads, Hamstrings
Leg Extension5 × 15 · 75s rest
Seated Leg Curl5 × 15 · 75s rest
Bulgarian Split Squat4 × 12 · 120s rest
Seated Calf Raise5 × 20 · 45s rest
Day 6
Shoulders & Arms — Shoulders, Biceps, Triceps
Upright Row4 × 10 · 90s rest
Dumbbell Front Raise4 × 12 · 60s rest
Preacher Curl4 × 12 · 75s rest
V-Bar Pushdown4 × 15 · 60s rest
Reverse Pec Deck4 × 15-20 · 45s restRear delts were almost absent
Face Pull3 × 20 · 45s rest
GZCLP Linear Progression
Beginner4 days a week50–60 min
Three tiers per session: a heavy main lift, a secondary compound for volume, and accessories. Add weight every session you complete all reps.
Day 1
Squat / Bench — Quads, Chest
Back Squat5 × 3+ · 210s restT1 — add 10 lb when you hit all reps
Dumbbell Lateral Raise3 × 12-20 · 60s restSide delts were the last gap
Face Pull3 × 15-20 · 45s restRear delts
Day 2
Lower Power — Quads, Hamstrings
Back Squat4 × 3-5 · 240s rest
Conventional Deadlift4 × 3-5 · 240s rest
Leg Press3 × 10-15 · 150s rest
Lying Leg Curl3 × 6-10 · 90s rest
Standing Calf Raise4 × 6-10 · 60s rest
Seated Calf Raise3 × 15-20 · 45s rest
Day 3
Upper Hypertrophy — Chest, Back, Shoulders
Incline Barbell Bench Press4 × 8-12 · 120s rest
Cable Fly (Mid)3 × 12-15 · 75s rest
Seated Cable Row4 × 8-12 · 120s rest
Neutral-Grip Lat Pulldown3 × 12-15 · 90s rest
Dumbbell Lateral Raise4 × 12-20 · 60s rest
Incline Dumbbell Curl3 × 12-15 · 60s rest
Rope Pushdown3 × 12-15 · 60s rest
Cable Lateral Raise4 × 15-20 · 45s rest
Reverse Pec Deck4 × 15-20 · 45s restRear delts
Day 4
Lower Hypertrophy — Quads, Hamstrings, Calves
Front Squat4 × 8-12 · 150s rest
Barbell Hip Thrust3 × 10-15 · 120s rest
Leg Extension4 × 12-15 · 75s rest
Seated Leg Curl4 × 12-15 · 75s rest
Seated Calf Raise4 × 15-20 · 45s rest
Cable Crunch3 × 12-15 · 60s rest
Powerbuilding Hybrid
Intermediate5 days a week75–85 min
Squat, bench, deadlift and overhead press stay in low reps at the front of each session; everything after is built for size. Log your top sets and watch the estimated max climb.
Day 1
Squat Focus — Quads
Back Squat5 × 3-5 · 240s restHeavy top set
Front Squat3 × 6-8 · 180s rest
Leg Press3 × 12 · 150s rest
Leg Extension3 × 15 · 75s rest
Standing Calf Raise4 × 12 · 60s rest
Barbell Hip Thrust3 × 10-12 · 90s restGlutes
Seated Calf Raise3 × 15-20 · 45s rest
Day 2
Bench Focus — Chest, Triceps
Flat Barbell Bench Press5 × 3-5 · 240s restHeavy top set
Incline Dumbbell Press3 × 8-10 · 150s rest
Cable Fly (Mid)3 × 15 · 60s rest
Close-Grip Bench Press3 × 10 · 120s rest
Rope Pushdown3 × 15 · 60s rest
Standing Calf Raise3 × 12-15 · 45s rest
Day 3
Deadlift Focus — Hamstrings, Back
Conventional Deadlift5 × 3-5 · 300s restHeavy top set
Rack Pull3 × 6 · 180s rest
Chest-Supported T-Bar Row3 × 10 · 120s rest
Lying Leg Curl3 × 12 · 90s rest
Hanging Leg Raise3 × 15 · 60s rest
Seated Leg Curl3 × 12-15 · 60s restHamstrings
Day 4
Overhead Focus — Shoulders
Standing Barbell Overhead Press5 × 3-5 · 240s restHeavy top set
Built to be run for years rather than peaked for a photo. Three full-body sessions a week, each covering a push, a pull, a squat, a hinge and a carry — the five things a body needs to keep doing. Dumbbells and a bench run the whole program; a rack and machines make it easier, not better. Start lighter than you think, leave a rep or two in the tank for the first fortnight, and add weight only when every set hits its reps clean.
Day 1
Day A — Squat & Press — Full Body
Goblet Squat4 × 8-10 · 150s restElbows inside the knees at the bottom
Flat Dumbbell Press4 × 8-10 · 150s restLet the dumbbells travel below the chest line
One-Arm Dumbbell Row3 × 10-12 · 120s restPer side. Full stretch at the bottom
Dumbbell Romanian Deadlift3 × 10 · 120s restHinge until the hamstrings stop you
Farmer's Carry3 × 40 yd · 90s restWalk tall. Grip is the point
Dead Bug3 × 10 · 45s restPer side. Low back flat the whole time
Day 2
Day B — Hinge & Pull — Full Body
Kettlebell Swing4 × 12-15 · 120s restHips do the work, arms are ropes. A dumbbell is fine
Chin-Up4 × Failure · 150s restUse a band, or the inverted row on Day C, if you have no bar
Bulgarian Split Squat3 × 8-10 · 120s restPer side. Balance work as much as leg work
Seated Dumbbell Shoulder Press3 × 8-10 · 120s restStop just short of lockout
The programs above are the sensible default for each goal. This is the other thing: Josh writes you a program around your injuries, your schedule and the marks you are chasing, and sends it to your inbox.
