Workout Routine Database

The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. If you’re looking to build out your work capacity for deadlifts, this is a great option. This is either an 11 or 12 week deadlift program depending upon if you desire to test your maxes on week 12.

Mag Ort packs the week’s deadlift work into one heavy session instead of spreading it across multiple days. Each week runs 4 sets of 4 at 70%, two heavy doubles at 80% and 90%, then a back-off set at 70% for 8 or more reps. Hit that rep target and you add 10 lbs to your working numbers the following week. Miss it and you repeat the week instead of moving on.

This program is built for lifters who already have solid deadlift technique and want to specialize on the pull for 11 to 12 weeks. It works best if you can recover from frequent near-max doubles, since the 80% and 90% work shows up every week. If you’re newer to lifting or your squat and bench need attention too, a program with more balanced volume across all three lifts, like GZCLP, will serve you better than a deadlift-only block.

Program Type: 12 Week Deadlift Programs, 12 Week Programs, Lift Specific Program, Powerlifting Program, Programs
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Last Modified: July 24, 2026

While men and women’s bodies respond in very similar ways to weight training (provided in the spreadsheet), the New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove also provides nutrition advice and descriptions of the exercises, which may be useful for novice lifters or those looking to refamiliarize themselves with the movements. (more…)

Program Type: Programs, Strength Training Program
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Last Modified: July 23, 2026

The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. (more…)

Program Type: 9 Week Programs, Peaking Program, Powerlifting Program, Programs
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Last Modified: July 23, 2026

Following his advanced deadlift program and advanced squat program, Jonnie Candito’s advanced bench press program is a bench-focused program for athletes looking to bust through stubborn plateaus. The program is explained in great detail in this PDF. I have pulled out some of the most important parts in the below overview (more…)

Program Type: 6 Week Bench Press Programs, 6 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs
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Last Modified: July 23, 2026

Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.

Program Type: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program
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Last Modified: July 23, 2026

The Dorian Yates 1987-1992 workout routine is an advanced bodybuilding split built around a single rotating sequence of 4 training days: Chest/Biceps/Triceps, Legs/Calves (Heavy), Back/Shoulders, and Legs/Calves (Light). After warm-ups, every exercise is taken for 2 working sets to failure. Dorian Yates, the six-time Mr. Olympia who reshaped the sport in the early 1990s, ran this exact structure during the build toward his first Olympia title and treated each working set as a true all-out effort.

This is the earlier version of Yates’ training, and the distinction matters. From 1987 to 1992 he performed 2 working sets to failure per exercise, often finishing the second set with a drop set or forced reps. His later training style (i.e. Blood n Guts style training) used just 1 intense working set per exercise. The routine on this page is the 2-set era, not the single-set Blood and Guts era. The intensity is the same brutal train-past-failure approach that defined Yates, but the working-set volume is higher.

This routine is built for advanced bodybuilders who are comfortable training to failure and recovering from it. The volume is low on paper but the effort per set is maximal, so it rewards lifters who can push genuine all-out sets and manage the recovery that follows. If you want a more conventional bodybuilding split, see the PHAT workout routine or the PHUL workout routine before committing to this one.

Program Type: Bodybuilding Program
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Last Modified: July 20, 2026

The RTS General Intermediate Program is a free 9-week powerlifting program from Mike Tuchscherer and Reactive Training Systems (RTS), the coaches behind some of the strongest raw lifters in the sport. It runs four training days a week early on and drops to three days later in the cycle. Every session pairs a competition-style main lift with variations and accessories, and each lift is prescribed as a number of reps at a target RPE rather than a fixed percentage of your max.

The whole thing is autoregulated. Instead of grinding a fixed percentage on a bad day, you work up to a top set at the prescribed reps and RPE, then use RTS fatigue percents to add your working volume. You drop the bar by a set percentage and keep doing sets until the RPE climbs to target. It’s the same idea RTS built its reputation on, and it’s a different animal from a straight percentage block like GZCLP.

This is a loose template, not a polished beginner program. It’s built for intermediate lifters who already rate RPE well and understand fatigue percents. If you’re still learning to gauge RPE or you want something more scripted, run a percentage-based program first and come back to this one. For a similar 9-week RPE-driven peak that’s laid out a bit more cleanly, see the TSA 9 Week Intermediate Program.

Program Type: 9 Week Programs, Powerlifting Program, Programs
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Last Modified: July 16, 2026

Most strongman programs assume you already compete or already own a yard full of implements. This one doesn’t. Barbell Medicine, run by Dr. Jordan Feigenbaum and Dr. Austin Baraki, put out a free six-week template that eases you into strongman training with mostly barbell work and a few simple events.

You train three days a week. Each day pairs a main barbell lift with a press, then finishes with one event: a carry, weighted pull-up holds, or stone and sandbag loading. The barbell work runs on RPE, so you push hard enough without grinding yourself into the ground.

This one’s aimed at beginners and early intermediates who want to try strongman without buying a yard of gear. You only need a barbell, plates, and one event implement, like a sandbag, a few stones, or a sled if you don’t have a yoke or farmers handles yet.

Be clear on what this is. It’s a free six-week on-ramp, not the full program. Barbell Medicine also sells a longer paid Strongman Template that runs more volume across four to five days, and this template is a good way to test the water before you commit to that.

Program Type: 6 Week Programs, Programs, Strongman Programs
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Last Modified: July 16, 2026

The Dan John 40 Day Program runs for 40 workouts, ideally five days a week, so about eight weeks start to finish. You do the same five movements every session: a push, a pull, a hinge, a squat, and a loaded carry. Most days are just two easy sets of five, and only a handful of wave days mix in a 5-3-2, six singles, or a light set of ten.

This is Dan John’s Even Easier Strength, his free write-up of the Easy Strength method he built with Pavel Tsatsouline. The idea is to treat strength like a skill: train it often, keep the weights light, never miss a rep, and never grind. You add load only when the bar starts to feel light, so you finish each session feeling better than when you walked in.

It’s a good fit if you’re busy or in-season and want to hold or slowly build strength without the fatigue of a hard program. If you’re after size or a peak for a meet, skip it and run something like Dan John’s Mass Made Simple instead. The light, never-grind setup here is built for clean practice, not max effort.

Program Type: 8 Week Programs, Programs, Strength Training Program
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Last Modified: July 16, 2026

The Cube Method is a 10-week powerlifting program from Brandon Lilly, built around the squat, bench, and deadlift. You train four days a week: one day each for the big three, plus a fourth bodybuilding day for your weak points. Each main lift gets worked once a week, and week to week it rotates through a heavy day, an explosive day, and a rep day so you’re never grinding the same style twice in a row.

The cycle runs as three 3-week waves and finishes with a meet week where you test new maxes. Every load is figured as a percentage of your 1RM, and the loads climb wave over wave while the reps drop.

Lilly wrote the program, in his words, “out of my absolute frustration with my training, myself, and the sport of powerlifting.” It’s a back-to-basics answer to overcomplicated programming. Instead of chasing one quality at a time, the Cube develops heavy strength, bar speed, and rep volume together and rotates them so each lift sees all three. If you’ve run Jim Wendler’s 5/3/1 or the Juggernaut Method, the wave idea will feel familiar. The Cube just spreads the three styles across your lifts each week instead of moving every lift through the same block together.

It’s built for intermediate and advanced lifters who already have a solid 1RM and a meet or a test day on the calendar. The percentages run high, so you need real numbers to work from. If you’re newer and still adding weight to the bar most weeks, you’ll get more out of a linear program like GZCLP first, then come back to the Cube once that stalls.

Program Type: Powerlifting Program, Programs
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Last Modified: July 15, 2026

Starting Strength is Mark Rippetoe’s beginner barbell program, and it’s about as proven as a novice routine gets. You train 3 days a week on non-consecutive days, alternating two full-body workouts (A and B) built around five lifts: the squat, deadlift, overhead press, bench press, and power clean. Every session is a handful of heavy sets on the big compounds. You squat every time you train, and you add weight every session you make all your reps.

The idea is dead simple: a brand-new lifter can add weight to the bar every single workout for months, so the program never wastes that window on fancy periodization. It’s a straight linear progression, the same family as GreySkull LP and StrongLifts. What sets Starting Strength apart is the coaching. Rippetoe’s book breaks down each lift in more detail than just about any other source, so you learn to move well while you get strong.

This one is for true beginners, or for anyone coming back after a long layoff who can still add weight session to session. If you’re already an intermediate lifter and the weights stopped jumping every workout a while ago, you’ll get more out of an intermediate routine like Madcow or the Texas Method. If you’re brand new and not sure where to start, this or one of the other beginner programs is a great first step.

Program Type: Programs, Strength Training Program
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Last Modified: July 14, 2026

5/3/1 BBB for bodybuilding is a hypertrophy-focused interpretation of Jim Wendler’s 5/3/1 Boring But Big. It runs a 7-week cycle (two 5/3/1 waves plus a deload) across 4 training days per week. The twist that sets it apart: leg extensions and leg curls run as the main 5/3/1 lift, the squat and deadlift get demoted to supplemental slots, and you stack 5 supplemental movements at 5×10 behind every main lift. Every exercise is swappable through dropdown menus in the sheet.

It’s a high-volume bodybuilding spin on Wendler’s Boring But Big. Instead of squatting and deadlifting heavy off the 5/3/1 percentages, you push the legs with isolation work on the main slot and chase size with a wall of 5×10 accessory volume. The GriefandHoz deviations are deliberate: leg-ext/leg-curl as the main lift (the creator’s personal preference, not a Wendler prescription), 5 supplemental movements instead of 2, and the BBB 5×10 rep scheme on everything. The author describes it as a “bastardization of BBB which is a leader, with the accessory volume of an anchor.”

This one’s for lifters who like the 5/3/1 structure but want it aimed at size, not a 1RM. You should be comfortable customizing a template, because the default exercise selection reflects one person’s preferences and you’ll likely want to tweak it. If you’d rather keep squat/bench/deadlift/OHP as your main lifts, you can swap them back in a couple of clicks. Newer lifters are better served by a leaner program first, since the accessory volume here runs well past what most beginners can recover from.

Program Type: 7 Week Programs, Bodybuilding Program, Programs
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Last Modified: July 14, 2026

This is an Olympic weightlifting program outline for beginners. It was originally published by Glenn Pendlay in 2010 on his blog, which is now defunct. The article and program template have been reproduced here for archival purposes.

I also have created an accompanying spreadsheet that can be used to follow along with the program.

Program Overview

• This program is for beginner Olympic weightlifters only.
  • The progression will be too rapid for more developed lifters to continually make progress.
• The program consists of week A and week B training cycles, which can be repeated as long as the lifter is making progress.
• Each training week is comprised of three training sessions.
• These training sessions can be organized however you’d like, as long as recovery is adequate. Monday, Wednesday, and Friday is one logical sequence.
  • Other variations would likely work too. The most important question is if you feel recovered heading into each training session and are able to continually add weight on the bar. The answer to both should be “yes.” If not, sleep and nutrition should be assessed. Else, if the athlete has been running the program for several months, they may have exhausted this rapid linear progression and should move to another program with slower progression.
• Each training session consists of a snatching exercise, a clean & jerk exercise, a squatting movement, and at least one “complex.”
  • A complex is several exercises performed sequentially, in a circuit, with minimal rest in between exercises.
  • Complexes can include plyometric exercises like box jumps or long jumps, ab exercises, lower back exercises (e.g. reverse hyperextensions, back extensions, planks), and conditioning work like high rep kettlebell snatches or swings. Prehab work like shoulder dislocations or band pull-aparts can work too.

Program Type: Olympic Weightlifting Programs, Programs
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Last Modified: July 14, 2026

The Untamed Method is a free 12-week powerlifting program that Barbell Medicine wrote for Alan Thrall of Untamed Strength. You train four days a week, and every day pairs the competition lifts (squat, bench, and deadlift) with a variation lift, a myo-rep pump slot, and some easy conditioning work. Loads run off RPE and your estimated 1RM, with percentage back-off sets on the main lifts.

The whole point was to keep Thrall progressing on very little. Dr. Austin Baraki built it while Alan was dealing with a newborn, so it is designed around short sleep, little free time, and compromised recovery. That is why it leans so hard on autoregulation: you push when you feel good and back off when you do not, using RPE to pick the weight instead of grinding a fixed number. It is the same block-periodized, RPE-first approach you will see in The Bridge and Barbell Medicine’s peaking templates, and if you are still getting comfortable rating your sets, the RPE calculator does the reps-to-percentage math for you.

It fits intermediate lifters who already know their way around RPE and want structure without a rigid percentage grind. Beginners can run it, but you will get more out of a simple linear program first, and if you are pointing at a meet you may prefer a dedicated peak like Calgary Barbell. If you have the four days and you are comfortable auto-regulating, it is a low-stress way to keep the big three moving when life is busy.

Program Type: 12 Week Programs, Powerlifting Program, Programs, Strength Training Program
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Last Modified: July 13, 2026

Building the Monolith is a 6-week strength and size program from Jim Wendler, the creator of 5/3/1. You train 3 days a week, and every session pairs a heavy lower body lift with a press and a pull. Loads run off a training max set at 85% of your true 1RM, which keeps the high-rep work like 5×5 squats and 10×5 pressing hard but doable.

It’s a brute-force plateau breaker. Standard 5/3/1 runs slow monthly waves; Building the Monolith front-loads a huge amount of squatting and pressing over six hard weeks to pack on muscle and work capacity fast. You can see its DNA in later high-volume templates like GZCL and nSuns. Wendler wrote it for lifters who had stalled and wanted a short, punishing block to shake things loose.

This one’s built for advanced lifters trying to break a plateau. You need a solid strength base and the recovery to handle the volume while eating and sleeping to match. If you’re a novice or still adding weight every week on a linear program, you’ll get more out of standard 5/3/1 for now. For a bench-focused take on the same idea, check out Benching the Monolith.

Program Type: 6 Week Programs, Powerlifting Program, Programs, Strength Training Program
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Last Modified: July 13, 2026

The Russian Squat Program (aka the Russian Squat Routine, or RSR) is a squat-focused peaking program that comes in two versions attached here. The original runs 6 weeks with 3 training sessions per week; the masters version runs 8 weeks with 2 sessions per week to bring the intensity down for older lifters. Every session is built around one main lift for lots of sets of low reps at 80% or more of your 1RM, and the loads climb toward a new max in the final week. Finish the 6-week cycle and you can typically expect a 5-10% bump on your 1RM.

It’s a classic Soviet-style squat cycle, run to peak your strength right before a meet. It comes out of the same tradition as the USSR 1974 and 1976 Yearbook Squat Routines and the Soviet 6 Week Peaking Program. You can run it for the squat, deadlift, bench, or all three at once. That combined version is the Extended Russian Power Routine.

This one is aimed at experienced lifters with a solid squat base who are peaking for a meet. The original version keeps you at or above 80% the whole way, so it’s demanding on recovery. Older lifters, or anyone who can’t recover from three heavy squat days a week, should run the masters version, which mixes in lighter 60% to 70% work to soften the average intensity. If you’re still building your base, start with a linear program first.

Program Type: 6 Week Programs, 6 Week Squat Programs, 8 Week Programs, 8 Week Squat Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
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Last Modified: July 13, 2026

Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Here are two popular powerlifting programs in 12 and 14 week versions. Rep schemes for each program are included below the spreadsheets. (more…)

Program Type: 10 Week Programs, 14 Week Programs, Bench Press Workout Program, Deadlift Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
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Last Modified: July 13, 2026

Deep Water is a high-volume strength program from strongman and pro wrestler Jon Andersen. It’s actually three separate 6-week programs run back to back – Beginner, then Intermediate, then Advanced – and each one is a complete 6-week, 5-day block (4 lifting days plus a recommended active recovery day). The whole thing is built around its infamous “100 reps in as few sets as possible” work for squat, deadlift, and push press, with the base level running 10×10 on the main lifts.

The idea behind Deep Water is to build strength and conditioning at the same time by burying you in volume. Andersen calls it training in “deep water” – you keep your head above the surface by getting fitter and stronger, week after week, as the program shortens your rest and tightens the sets. It’s closer to a brutal work-capacity builder than a peaking plan, which is why it shows up in the squat program and deadlift program collections, and why I’d file it under general strength training more than powerlifting.

Despite the name, the “Beginner” level is not a true-novice program. It assumes you already have roughly a year or more of barbell training and know your squat, deadlift, and press maxes. If you’re brand new to lifting, you’ll get more out of a real novice program first – the 10×10 volume here will flatten you otherwise. If you’ve got a base of training under you and you want your work capacity tested, Deep Water delivers.

Program Type: 6 Week Programs, Deadlift Program, Powerlifting Program, Programs, Squat Program, Strength Training Program
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Last Modified: July 13, 2026

Westside for Skinny Bastards (WS4SB) is Joe DeFranco’s hybrid, Westside-style program for skinny lifters and hard-gainers who want to add size and strength at the same time. It’s built around a primary heavy lift plus supplemental and accessory work, and DeFranco published it as two different templates: the original 3-day version (Part 1) and a later 4-day revision (Part 3). Pick the one that fits your schedule and how much you want to train.

The program borrows the Westside Barbell idea of rotating a max-effort lift and a repetition (higher-rep) lift, but it trims the conjugate method down into something a high schooler, athlete, or working professional can actually run. You train the upper body twice a week and hit the lower body hard, with the max-effort method building strength and the repetition method adding muscle. It’s a loose template, not a strict percentage-of-1RM plan, so you’ll rotate exercises every few weeks and do a little interpreting as you go.

WS4SB is geared toward ectomorphs and athletes who want general size and strength rather than a competition powerlifting total. If you’re brand new to lifting and want something simpler to start with, a straight linear program like Starting Strength or StrongLifts 5×5 is an easier on-ramp. Inspired by Westside, this program is not affiliated with Westside Barbell or Louie Simmons, and it is not a powerlifting program.

Program Type: Strength Training Program
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Last Modified: July 13, 2026

Greg Nuckols released 28 free training programs through his site, Stronger by Science. The bundle covers squat, bench press, and deadlift individually, with templates for beginner, intermediate, and advanced lifters at 1, 2, or 3 training days per week for each lift. Every program runs on a 4-week cycle, and you test your 1RM at the end of each cycle. The math: 3 lifts x 3 skill levels x 3 frequencies = 27 programs, plus a 4th deadlift variation (low volume, medium volume, and high volume in addition to the standard beginner version) = 28 total.

The design comes from Nuckols’ data-driven approach to strength training. Instead of a single fixed program, the bundle gives you a modular system: pick your lift, your experience level, and how many days per week you can train that lift. You use the squat, bench, and deadlift programs together, each running at whatever frequency fits your schedule. Intermediate and advanced templates add lift variations (front squats alongside back squats, for example), while beginner programs focus on the competition lifts to build the movement pattern first.

These programs are a good fit for intermediate and advanced lifters who want a percentage-based, structured template they can customize by frequency. Beginners can run them too — the 1x per week beginner versions are the most approachable entry point. You’ll need a 1RM estimate for each lift to get started. If you’re brand new to powerlifting, you might get more mileage from a full-body novice program first. See also: Greg Nuckols High Frequency Program (free spreadsheet).

Program Type: Bench Press Workout Program, Deadlift Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program
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Last Modified: July 13, 2026