Training Plans

Famous and open-source workout programs, each credited to its author, with the full set×rep schedule. Start any plan free in the QuarkFit app and film a set to check your form.

General / Strength

StrongLifts 5×5
Full-body strength for beginners · Mehdi HadimStarting Strength
Barbell strength fundamentals · Mark Rippetoe5/3/1: Boring But Big
Slow, sustainable strength + size · Jim WendlerRecommended Routine (Bodyweight)
Full-body strength, no gym · r/bodyweightfitness · CC BY-SA

Muscle

Push / Pull / Legs (PPL)
High-frequency hypertrophy · u/Metallicadpa · r/FitnessPHUL · Power Hypertrophy Upper Lower
Strength + size in four days · Brandon CampbellPHAT · Power Hypertrophy Adaptive Training
Advanced size with strength carryover · Dr. Layne NortonGerman Volume Training (10×10)
Brutal hypertrophy block · Charles PoliquinArnold · Golden Six
Old-school full-body mass · Arnold Schwarzenegger

Fat loss

Couch to 5K
Run 5K from zero in 9 weeks · Josh ClarkTabata Protocol
Maximal conditioning in 4 min · Dr. Izumi TabataKettlebell Simple & Sinister
Conditioning + posterior chain · Pavel TsatsoulineThe 300 Workout
Hard metabolic circuit · Mark Twight · Gym Jones

Specialization

Smolov Jr (Bench)
Peak your bench press · Sergey SmolovGlute Hypertrophy Block
Build the glutes · Bret ContrerasMcGill Big 3 (Core)
Spine-sparing core stability · Dr. Stuart McGillArm Specialization Block
Bigger biceps & triceps · Classic bodybuilding