StrongLifts 5×5
Two alternating full-body workouts, three times a week. Add weight every session; the bar goes up while the reps stay at 5×5.
Beginner3 days / weekRepeats
Programs
Proven programs, loaded and ready.
Every program here ships inside GoLightWeight — all of them free, no Pro required. The app loads each day's exact sets, reps and plate-rounded weights, then moves the numbers from the lifts you actually hit.
Level
Goal
Days per week
23 of 23 programs shown
Golden Six
A six-exercise full-body routine for beginners, run three times a week. Pick your own weights and add load as you get stronger.
Beginner3 days / weekRepeats
5/3/1 Boring But Big
A four-week strength cycle on one big lift a day, each followed by 5×10 of the same lift. Loads run off a training max that climbs every cycle; the top set of each lift is an AMRAP.
Intermediate4 days / week4-week cycle
Madcow 5×5
An intermediate weekly 5×5: ramp to a top set of five on Monday, recover Wednesday, then chase a rep PR on Friday. The weekly top climbs a little every week — slower than StrongLifts, built to keep progressing past the beginner stall.
Intermediate3 days / weekRepeats
Starting Strength
Two alternating full-body workouts, three times a week, built on the barbell basics. Add weight every session while the reps stay at 5 — the simplest, fastest way for a novice to get strong.
Beginner3 days / weekRepeats
Ice Cream Fitness 5×5
A high-volume take on novice 5×5: two alternating full-body workouts, three times a week, with curls, triceps, and core piled on top of the big lifts. Add weight every session while the bar keeps climbing at 5×5.
Beginner3 days / weekRepeats
5/3/1 Triumvirate
The 5/3/1 method stripped to its essentials: one main lift on the classic four-week percentage wave with an AMRAP top set, backed by two assistance moves a day. Strength where it counts.
Intermediate4 days / week4-week cycle
PHUL — Power Hypertrophy Upper Lower
A four-day upper/lower split that pairs heavy power days (3-5 reps) with high-volume hypertrophy days (8-12 reps) to build strength and size at once. You pick the weight and push every set.
Intermediate4 days / weekRepeats
PHAT — Power Hypertrophy Adaptive Training
A powerbuilding split: two heavy power days for raw strength, then three high-volume hypertrophy days for size. Each muscle is hit twice a week — once heavy, once for the pump.
Advanced5 days / weekRepeats
Push Pull Legs
The popular Reddit six-day push/pull/legs split: heavy five-rep barbell work paired with high-volume hypertrophy accessories, run twice a week for maximum muscle. You enter and progress every weight yourself.
Beginner6 days / weekRepeats
5/3/1 for Beginners
A beginner take on 5/3/1: two main lifts a day, three days a week, each run on the four-week percentage wave with an AMRAP top set and 5×5 First-Set-Last back-off. The training max climbs every cycle so the bar keeps moving long after a novice 5×5 stalls.
Beginner3 days / week4-week cycle
5/3/1 First Set Last
The 5/3/1 method: a four-week training-max wave for squat, bench, deadlift, and press where the top set is pushed for max reps, then the week's first work set is repeated for 5×5 of supplemental strength volume. Bank easy strength right after the PR set.
Intermediate4 days / week4-week cycle
Texas Method
The classic intermediate jump from Starting Strength: heavy volume on Monday, a light recovery day on Wednesday, then chase a new 5RM every Friday. Progress weekly, not every session.
Intermediate3 days / weekRepeats
Heavy Light Medium 5×5
The original heavy-light-medium 5×5: squat, bench, and row three times a week, each ramped across five sets to a top five. Monday goes heavy and sets the week's record, Wednesday backs off to recover, Friday lands in between — then you add a little next Monday.
Intermediate3 days / weekRepeats
GreySkull LP
Two alternating full-body workouts, three times a week. Each day pairs a push with its matching pull plus a lower-body lift, and every main set ends in an all-out AMRAP so you add weight the moment you beat the target.
Beginner3 days / weekRepeats
German Volume Training
Charles Poliquin's brutal 10-sets-of-10 hypertrophy classic. Pick one weight near 60% of your max and grind ten sets of ten on two big lifts a day, three days a week, until your muscles have no choice but to grow.
Intermediate3 days / weekRepeats
Golden Era Split
The Golden Era blueprint: six days a week, three high-volume sessions run twice — Chest and Back, Shoulders and Arms, then Legs. Chase the pump and add weight when you can.
Advanced6 days / weekRepeats
Upper/Lower 4-Day Split
Four sessions a week split into two upper and two lower days, each muscle hit twice. Heavy compounds up front, hypertrophy accessories after — pick your own weights and chase reps in the 6-12 range.
Intermediate4 days / weekRepeats
5-Day Bodybuilder Split
The classic bodybuilder's split: one muscle group a day, five days a week, with chest, back, shoulders, legs, and arms each getting their own high-volume session. Pick your weights, chase the pump, and push every set close to failure in the 8 to 15 rep range.
Intermediate5 days / weekRepeats
Full Body 3-Day
Three rotating full-body workouts you run on non-consecutive days. Each session hits a squat or hinge, a push, a pull, and a couple of accessories, so every muscle gets trained three times a week.
Beginner3 days / weekRepeats
5/3/1 Building the Monolith
A brutal size-and-strength challenge: three full-body days a week pairing a heavy 5/3/1 main lift with monster assistance volume — 100+ reps each of chins, dips, and face pulls. Eat big, train hard, and grow.
Advanced3 days / week4-week cycle
Westside for Skinny Bastards
Joe DeFranco's athlete-built take on Westside: work up to a heavy max-effort triple on the upper and lower body, then pile on dumbbell and bodyweight assistance for size. Pick your own loads to hit the reps and beat your numbers week to week.
Intermediate3 days / weekRepeats
r/bodyweightfitness Recommended Routine
The internet's most-recommended full-body bodyweight routine: one balanced session of push, pull, squat, and hinge done three times a week. No weights to track — when you hit the top of the rep range, move up to the next progression.
Beginner3 days / weekRepeats
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