Strength Training Program Templates
Compare verified percentage-based programs by goal, experience level, duration, and weekly frequency. Open any template to review its complete workout structure before running it in KeyLifts.
- 5/3/13 weeks
Weekly frequency
4 days per week
10/5/1
Strength
Program duration3 weeksCommunity use303beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
1000% Awesome
Conditioning
Program duration3 weeksCommunity use1.4KintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
1000% Awesome, Anchor
Conditioning
Program duration3 weeksCommunity use436intermediateAnchorView program - 5/3/13 weeks
Weekly frequency
4 days per week
2x2x2
Strength and Conditioning
Program duration3 weeksCommunity use279beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
2x2x2, Anchor
Strength and Conditioning
Program duration3 weeksCommunity use93beginnerintermediateAnchorView program - 5/3/13 weeks
Weekly frequency
4 days per week
3/5/1
Strength
Program duration3 weeksCommunity use154beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
3/5/1 First Set Last
Strength
Program duration3 weeksCommunity use693beginnerintermediateLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
3/5/1 First Set Last 3 Day
Strength
Program duration4 weeksCommunity use134beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5's Pro
Strength
Program duration3 weeksCommunity use200beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5/3/1 Bodybuilding
Build Muscle
Program duration3 weeksCommunity use1.4KbeginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
5/3/1 For Beginners (Reddit)
Strength
Program duration3 weeksCommunity use2.1KbeginnerOtherView program - 5/3/13 weeks
Weekly frequency
4 days per week
5/3/1 I’m Not Doing Jack
Strength
Program duration3 weeksCommunity use261beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5/3/1 PR Set
Strength
Program duration3 weeksCommunity use743beginnerintermediateLeaderView program - 5/3/12 weeks
Weekly frequency
3 days per week
5/3/1 Strength Circuit
Strength and Conditioning
Program duration2 weeksCommunity use250advancedLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5/3/1 Strength Circuit, Anchor
Strength and Conditioning
Program duration3 weeksCommunity use202advancedAnchorView program - 5/3/13 weeks
Weekly frequency
3 days per week
5x5/3/1 3 Day
Build Muscle
Program duration3 weeksCommunity use175beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5x5/3/1 FSL
Build Muscle
Program duration3 weeksCommunity use485beginnerintermediateLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
5x5/3/1 FSL 3 Day
Build Muscle
Program duration4 weeksCommunity use178beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
5x5/3/1 FSL BBS 3 Day
Build Muscle
Program duration3 weeksCommunity use110beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
5x5/3/1 FSL Widowmaker 3 Day
Build Muscle
Program duration3 weeksCommunity use247beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
5x5/3/1, Anchor
Build Muscle
Program duration3 weeksCommunity use133beginnerintermediateAnchorView program - 5/3/14 weeks
Weekly frequency
3 days per week
5x5/3/1, Anchor 3 Day
Build Muscle
Program duration4 weeksCommunity use130beginnerintermediateAnchorView program - 5/3/13 weeks
Weekly frequency
4 days per week
5x5/3/1, Anchor FSL
Build Muscle
Program duration3 weeksCommunity use231beginnerintermediateAnchorView program - 5/3/14 weeks
Weekly frequency
3 days per week
5x5/3/1, Anchor FSL 3 Day
Build Muscle
Program duration4 weeksCommunity use99beginnerintermediateAnchorView program
Browse strength programs by family
Compare each family’s schedule, progression, and recovery requirements before choosing a template.
