Program Directoryv1.0
39 canvases on the network — classic programs + community training.
Ronnie Coleman's 6-Day Training Split
How Ronnie Coleman trained, as documented in generationiron.com. This intense, high-volume weekly split focuses on hitting each muscle group twice for maximum …
Physique · Strength
Jay Cutler - Jay Cutler Workout: The Mr. Olympia Routine That Built a Legend
How Jay Cutler trained during his Olympia-winning years, as documented in the Hunt Fitness breakdown. What they did, not prescriptive advice.
Physique
Arnold Schwarzenegger - Arnold's Double-split Routine
How Arnold Schwarzenegger trained, as documented in Muscle & Fitness. This routine details his chest and back superset session during his competitive prime…
Physique
Westside Barbell Conjugate Method (Louie Simmons)
A multi-faceted strength system for advanced lifters, using weekly rotation of maximum-effort and dynamic-effort sessions to simultaneously develop peak force,…
Sport · Strength
5/3/1 (Jim Wendler)
Wendler's 5/3/1: slow, submaximal wave progression on four main lifts — strength built as a multi-year arc, not a 12-week sprint. Method: Jim Wendler, &qu…
Strength
Texas Method (Mark Rippetoe)
An intermediate strength framework that cycles stress, recovery, and adaptation within a single week. Designed for those who have exhausted linear gains; metho…
Strength
Tabata Protocol (Izumi Tabata)
A rigorous, four-minute HIIT protocol (1996) designed by Izumi Tabata to drive both aerobic and anaerobic systems to their limit. High-intensity, supra-maximal…
Cardio
StrongLifts 5x5 (Mehdi Hadim)
StrongLifts 5x5: a beginner-focused linear progression utilizing high-frequency barbell movements to build fundamental strength. Designed by Mehdi Hadim (2007)…
Strength
Starting Stretching (Brad Walker)
A foundational flexibility program designed to improve range of motion and reduce injury risk through systematic static stretching, authored by flexibility exp…
Calisthenics
Starting Strength (Mark Rippetoe)
A foundational linear progression for novice lifters designed by Mark Rippetoe (2005) to build maximal strength through consistent, incremental loading of core…
Strength
Smolov Jr. (Sergey Smolov)
A 3-week, high-frequency peaking cycle for bench press or squat, adapted from the Smolov base mesocycle. Designed for intermediate to advanced lifters seeking …
Physique
Sheiko Bench Press (Boris Sheiko)
A high-volume, submaximal bench press specialization methodology by coach Boris Sheiko. Designed for powerlifters seeking to maximize bench 1RM through technic…
Sport · Strength
Zone 2 Base Building (Stephen Seiler)
A foundational endurance methodology centered on polarized intensity distribution. By anchoring the majority of training volume in the aerobic 'Green Zone…
Cardio
PPL (Metallicadpa / r/Fitness)
A 6-day powerbuilding split designed for novices and early-intermediates to gain size and strength through a structured mix of heavy compound lifts and higher-…
Physique · Strength
Recommended Routine (r/BodyweightFitness Community)
A foundational, equipment-minimal full-body program built on progressive calisthenics. Developed by the r/bodyweightfitness community (2012–2017) to provide a …
Calisthenics · Strength
Primal Move (Peter Lakatos)
A play-oriented, full-body movement system designed by Peter Lakatos to restore natural human movement patterns, improve mobility, and build functional strengt…
Mobility
Overcoming Gravity (Steven Low)
A comprehensive, science-based methodology for designing individual strength-oriented bodyweight training programs. Targeted at all levels, from beginners to e…
Calisthenics
Original Strength (Tim Anderson and Geoff Neupert)
A restorative movement system designed to rebuild reflexive strength and neural coordination by practicing fundamental developmental patterns—breathing, head c…
Mobility
nSuns LP (nSuns)
A high-volume, linear progression powerlifting program for intermediate lifters. It pairs 5/3/1-style AMRAP sets for strength with high-volume backoff sets for…
Physique
Norwegian 4x4 (Jan Hoff and Jan Helgerud)
A high-intensity interval training protocol designed to maximize aerobic capacity (VO2 max) and cardiovascular health through repeated four-minute work bouts, …
Sport
None to Run (Mark Kennedy)
A 12-week progressive interval program designed to introduce non-runners to sustained aerobic activity. By blending run/walk intervals, it builds foundational …
Cardio
The Naked Warrior (Pavel Tsatsouline)
A minimalist program focused on maximal strength through neuromuscular efficiency and the Greasing the Groove method. Designed for high-frequency practice of t…
Calisthenics
MAF Method (Phil Maffetone)
A heart-rate-based aerobic foundation program designed to optimize fat-burning efficiency, improve endurance, and reduce injury risk by training exclusively at…
Cardio
Madcow 5x5 (Bill Starr / Madcow)
An intermediate full-body strength program using weekly linear periodization to push past beginner plateaus. Requires established barbell proficiency. Source: …
Strength