Symbiote 30
Symbiote 30 is a six-day intermediate PPL hypertrophy program for lifters with established training capacity who can recover from high weekly volume.
Programs
Versioned programs compiled for reliable offline training.
Symbiote 27
Symbiote 27 is a five-day hypertrophy hybrid for late beginners and intermediate lifters seeking higher volume with balanced fatigue.
Symbiote 21
Symbiote 21 is a beginner four-day upper/lower hypertrophy program focused on balanced muscle growth, recovery, and manageable progressive overload.
Symbiote 17
Symbiote 17 is for novice lifters seeking high-volume, full-body hypertrophy. It emphasizes progressive overload, full range of motion, and balanced muscle development through a three-day A/B/C rotation.
Starting Strength Phase 1
Starting Strength Phase 1 is a three-day novice barbell program. Alternate two full-body workouts and add weight after every successful exposure.
Metallicadpa PPL
Metallicadpa PPL, also known as Reddit PPL, is a six-day push/pull/legs program with linear progression on compounds and double progression on accessories.
GZCLP
GZCLP is a three-day strength program by Cody Lefever. Rotate through four workouts using tiered main-lift, secondary-lift, and accessory progressions.
Fierce 5
Fierce 5 is a three-day novice full-body program by davisj3537. Alternate strength-focused compounds with balanced hypertrophy accessories.
Apsara Upper / Lower
Apsara UL is for beginner women seeking sustainable hypertrophy with an emphasis on glutes, hamstrings, shoulders, core strength, and posture. Its four-day upper/lower split builds training confidence with manageable fatigue. Configure each input with a load that permits the bottom of its rep range at approximately RIR 2.
Apsara Full Body
Apsara Full Body is for beginner women seeking sustainable hypertrophy with emphasis on glutes, hamstrings, shoulders, core strength, and posture. Its three-day full-body format prioritizes low joint stress and adherence. During setup, choose loads that allow the bottom of each rep range with about two reps in reserve.
5/3/1 For Beginners
5/3/1 For Beginners is Jim Wendler's three-day full-body template. Main lifts follow repeating 5s, 3s, and 5/3/1 weeks with First Set Last work.