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Read reviews in the Program Review Archive.īodyweight / Home / Minimal Equipment Routines Includes programs for Beginner, Intermediate, and Advanced trainees.

#REDDIT ENTER THE GUNGEON ITEMS WIKI HOW TO#

While the article categorizes these as “Advanced”, anyone who knows how to do the lifts involved is perfectly capable of doing this routine if weight is appropriately selected.Ī free e-book on pro strongman and IFBB pro bodybuilder Jon Anderson’s training methods. A 5 day program.īody part splits from Arnold Schwarzenegger. PHAT (Power Hypertrophy Adaptive Training).Can also be run as a 3 day routine.Ī strength and muscle building program by Joe DeFranco. Linear progression based push/pull/legs program. Comes in 4 day, 5 day, and 6 day variations. More info can be found at /r/StrongCurves.Ī “linear progression” focused program based very loosely on elements of 5/3/1 Spinal Tap, created by r/Fitness regular nSuns. Some spreadsheets can be found in this post on r/xxfitness. The program can be tailored to the user and offers at-home alternatives for those without access to a gym. Formerly known as “Average to Savage”.Ī program aimed at introducing women to weight lifting. Read reviews in the Program Review Archive.Ī (paid) strength and muscle building program by Greg Nuckols. Greg Nuckols’ Programs – 28 free training programs from longtime friend of the Reddit strength training communities, Greg Nuckols of Stronger By Science.Read reviews in the Program Review Archive.Ī linear progression template derived from the GZCL Method. A very flexible program that can be adapted for many different goals. Powerlifter and r/Fitness regular Cody LeFever’s training system. 3 days of lifting, 3 days of cardio/conditioning. 4 days of lifting.Ī variant of the 5/3/1 program with a focus on building size. Simple to follow and good for both strength and size. 3 days of lifting, cardio/conditioning on off days. The 5/3/1 program with modifications to target it more towards novice lifters. Read reviews in the Program Review Archive. If you’re having trouble understanding any of the below, have a look at our 5/3/1 Primer for a breakdown of the system.

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If you’re new to barbell lifts, this is a good place to start.Ī popular, proven system for training that is effective for trainees of all levels by veteran coach Jim Wendler, which has many common variants available for free online.

Dumbbell Stopgap or Dumbbell Stopgap PPLĪ simple, modified version of the old “Phrak’s GSLP” routine to be used as a short term introductory program for learning the fundamental barbell lifts, with guidelines for accessory work, cardio, and conditioning.

r/Bodyweightfitness Recommended Routine.

…we strongly recommend getting started with one of the following routines, depending on your equipment access: We also recommend looking over the following entry in our FAQ to help clear up a common misconception: Why is r/Fitness so focused on “powerlifting” routines? If you are a complete beginner to resistance training… Read more about the benefits here: Why You Should Do Cardio While the overlap is certainly not 100%, don’t fall into the trap of thinking getting bigger and getting stronger are mutually exclusive goals that require wildly different training methods – especially if it is based on the outdated concept of special rep ranges.Īs you make your choice, don’t forget the importance of having at least some cardio in your overall fitness plan, even if it’s not your primary focus. A bigger muscle is a stronger muscle and vice versa. For some other options to consider, you can also have a look at the Program Review Archive.Īll of the programs on this page are effective at getting you both bigger and stronger, provided you eat to support it. However, it is definitely not a complete list of all effective routines, and there are many more out there that will serve you just as well.

This page lists routines that are most commonly recommended by r/Fitness users for building strength and muscle.

Hotel / Apartment / Planet Fitness-like Gyms.

Bodyweight / Home / Minimal Equipment Routines.

Barbell / Compound Lift Focused Routines.

If you are a complete beginner to resistance training….