💎 Legendary Workout Programs

Train with the workout splits that built champions. From Arnold's Golden Six to The Rock's Hercules routine.

These aren't just workout programs—they're proven blueprints for building strength, muscle, and athletic performance. Each program has been tested by thousands of lifters worldwide, from complete beginners to professional athletes.

Whether you're chasing Arnold Schwarzenegger's classic bodybuilding physique, The Rock's Hollywood muscle, or Mark Rippetoe's powerlifting foundation, you'll find a legendary program that matches your goals and experience level.

💡 Pro Tip: Track these programs in the replogr. app with smart workout generation, PR tracking, and progress analytics—completely offline.

5x5 StrongLifts

5x5 StrongLifts

By Mehdi Hadim

Beginner Strength 3x/week

The most popular beginner strength program. Simple 5 sets of 5 reps on compound lifts. Progressive overload every workout. Build a solid foundation fast.

Key Exercises:

Squat Bench Press Barbell Row Overhead Press Deadlift
Arnold's Golden Six

Arnold's Golden Six

By Arnold Schwarzenegger

Beginner Hypertrophy 3x/week

Arnold's beginner routine from his early bodybuilding days. Six fundamental exercises, full body, 3 days per week. The foundation of a 7-time Mr. Olympia.

Key Exercises:

Squat Bench Press Pull-Up Overhead Press Barbell Curl Sit-Up
Starting Strength

Starting Strength

By Mark Rippetoe

Beginner Strength 3x/week

The powerlifting bible for novices. Focus on the "big four" lifts with linear progression. Brutally effective for building raw strength in beginners.

Key Exercises:

Squat Deadlift Bench Press Overhead Press Barbell Row
Push Pull Legs

PPL (Push/Pull/Legs)

Classic Split

Intermediate Hypertrophy 6x/week

Reddit's favorite muscle-building split. Hit each muscle group twice per week with optimal volume. Perfect for intermediate lifters chasing size.

Key Exercises:

Bench Press Overhead Press Deadlift Pull-Up Squat Leg Press
German Volume Training

German Volume Training (10x10)

By Charles Poliquin

Advanced Hypertrophy 4-5x/week

The infamous 10 sets of 10 reps protocol. Used by German weightlifters to pack on mass fast. Extremely high volume—only for experienced lifters.

Key Exercises:

Squat Incline Press Barbell Row Dumbbell Curl Leg Curl
The Rock Hercules Workout

The Rock's Hercules Workout

By Dwayne "The Rock" Johnson

Advanced Hypertrophy 6x/week

The brutal training split Dwayne Johnson used to build his Hercules physique. High volume, heavy weights, 6 days a week. Hollywood muscle at its finest.

Key Exercises:

Deadlift Bench Press Barbell Row Squat Dumbbell Press
nSuns 531

nSuns 531

By Reddit's nSuns

Intermediate Strength 5-6x/week

Reddit's cult-classic powerlifting program. Modified Wendler 531 with insane volume on main lifts. Incredible strength gains for intermediate lifters.

Key Exercises:

Bench Press Squat Deadlift Overhead Press Front Squat
PHAT

PHAT

By Layne Norton, PhD

Intermediate Hybrid 5x/week

Power Hypertrophy Adaptive Training. Blend strength and size with 2 power days + 3 hypertrophy days per week. Best of both worlds from Dr. Layne Norton.

Key Exercises:

Squat Bench Press Deadlift Leg Press Incline DB Press

Ready to Start Training?

Explore our complete exercise library with 130+ movements and detailed form guides.

View Exercise Library