Strength and Muscle Workout Programs
Compare programs that combine progressive strength work with enough volume to support muscle growth.
These templates retain specific work on the major lifts while adding supplemental or assistance volume. Compare the balance of intensity and volume, then choose the version you can perform consistently without sacrificing technique or recovery.
- 5/3/16 weeks
Weekly frequency
4 days per week
God is a Beast
Strength and Muscle
Program duration6 weeksCommunity use1.5KbeginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
Krypteia Redux
Strength and Muscle
Program duration3 weeksCommunity use734beginnerintermediateOtherView program - 5/3/16 weeks
Weekly frequency
3 days per week
Building The Monolith
Strength and Muscle
Program duration6 weeksCommunity use598beginnerintermediateOtherView program - 5/3/13 weeks
Weekly frequency
4 days per week
Boring But Big Beefcake
Strength and Muscle
Program duration3 weeksCommunity use471beginnerintermediateOtherView program - GZCL4 weeks
Weekly frequency
4 days per week
GZCLP
Strength and Muscle
Program duration4 weeksCommunity use435beginnerintermediateOtherView program - 5/3/13 weeks
Weekly frequency
4 days per week
At The Mouth, BBS
Strength and Muscle
Program duration3 weeksCommunity use381beginnerLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Boring But Strong
Strength and Muscle
Program duration3 weeksCommunity use322beginnerintermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Bodybuild The Upper/Athlete The Lower
Strength and Muscle
Program duration3 weeksCommunity use290intermediateadvancedLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Krypteia, Part 1
Strength and Muscle
Program duration3 weeksCommunity use289intermediateadvancedLeaderView program - GZCL12 weeks
Weekly frequency
4 days per week
GZCL Jacked and Tan 2.0
Strength and Muscle
Program duration12 weeksCommunity use253intermediateadvancedOtherView program - 5/3/13 weeks
Weekly frequency
4 days per week
Pervertor
Strength and Muscle
Program duration3 weeksCommunity use142beginnerintermediateLeaderView program - Tactical Barbell6 weeks
Weekly frequency
3 days per week
Tactical Barbell Mass
Strength and Muscle
Program duration6 weeksCommunity use116intermediateadvancedStrengthView program - 5/3/13 weeks
Weekly frequency
3 days per week
Krypteia, Part 2
Strength and Muscle
Program duration3 weeksCommunity use113intermediateadvancedLeaderView program - Juggernaut16 weeks
Weekly frequency
4 days per week
Juggernaut Method
Strength and Muscle
Program duration16 weeksCommunity use112intermediateStrengthView program - 5/3/13 weeks
Weekly frequency
4 days per week
God is a Beast, Anchor
Strength and Muscle
Program duration3 weeksCommunity use103beginnerintermediateAnchorView program - 5/3/13 weeks
Weekly frequency
4 days per week
Pervertor, Anchor
Strength and Muscle
Program duration3 weeksCommunity use100beginnerintermediateAnchorView program - 5/3/13 weeks
Weekly frequency
4 days per week
Bodybuild The Upper/Athlete The Lower, Anchor
Strength and Muscle
Program duration3 weeksCommunity use84intermediateadvancedAnchorView program - 5/3/13 weeks
Weekly frequency
4 days per week
Rhodes 5x5/3/1 FSL
Strength and Muscle
Program duration3 weeksCommunity use76intermediateLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Combination
Strength and Muscle
Program duration3 weeksCommunity use74intermediateadvancedLeaderView program - 5/3/13 weeks
Weekly frequency
4 days per week
Rhodes 5x5/3/1
Strength and Muscle
Program duration3 weeksCommunity use73intermediateLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
Rhodes 5x5/3/1 3 Day
Strength and Muscle
Program duration4 weeksCommunity use57intermediateLeaderView program - 5/3/14 weeks
Weekly frequency
3 days per week
Rhodes 5x5/3/1 FSL 3 Day
Strength and Muscle
Program duration4 weeksCommunity use54intermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
Rhodes 5x5/3/1 FSL BBS 3 Day
Strength and Muscle
Program duration3 weeksCommunity use54intermediateLeaderView program - 5/3/13 weeks
Weekly frequency
3 days per week
Rhodes 5x5/3/1 FSL Widowmaker 3 Day
Strength and Muscle
Program duration3 weeksCommunity use54intermediateLeaderView program
