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.
Programs
Versioned programs compiled for reliable offline training.
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.
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.