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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. 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stronger are mutually exclusive goals that require wildly different training methods – especially if it is based on the outdated concept of special rep ranges.Īs you make your choice, don’t forget the importance of having at least some cardio in your overall fitness plan, even if it’s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….