Curated training programs from the Golden Era to modern methodologies. Each program comes with a free .trn file you can import into the TRN app.
Chris Bumstead's 5-day bro split — the training behind five Classic Physique Mr. Olympia titles. Chest, Back, Shoulders, Legs, Arms. Free .trn download.
Jim Wendler's 5/3/1 strength program — the percentage-based system built on four barbell lifts, slow progression, and AMRAP sets. Simple, proven, repeatable.
The legendary 6-day high-volume split used by Arnold Schwarzenegger during his Mr. Olympia reign. Train each body part twice per week with the blueprint that built one of the greatest physiques in bodybuilding history.
The GZCL method by Cody Lefever — the T1/T2/T3 tier system that lets you build strength and size with structured flexibility. Free program template download.
nSuns 5/3/1 LP — the Reddit-born linear progression program with 17 sets of compound lifts per day. Free nSuns 531 program template download for the TRN app.
Dorian Yates' brutally efficient HIT system — one all-out set to failure per exercise. The program that built six consecutive Mr. Olympia titles (1992-1997).
Arnold's full competition-era program from the 1970s. Twice-a-day training, 6 days a week, insane volume. The routine behind seven Mr. Olympia titles.
The classic 6-day Push Pull Legs split for intermediates — the most popular hypertrophy template on the internet. Download the full PPL program as a .trn file.
Vince Gironda's brutal high-volume system — 8 sets of 8 with minimal rest. The 'Iron Guru' method that built movie-star physiques and broke gym rats since the 1960s.
Mike Mentzer's Heavy Duty system — the HIT program that proved one all-out set could build more muscle than ten easy ones. Low volume, maximum intensity.
Mark Rippetoe's Starting Strength — the definitive barbell program for beginners. 3 days per week, 5 core lifts, linear progression. Download the full program.
The original 5x5 program from 1960 — the strength-building system that influenced generations of lifters from Arnold Schwarzenegger to Bill Starr to Mark Rippetoe.
Arnold Schwarzenegger's beginner full-body routine from his Munich training days, circa 1966. Six exercises, three times per week — the foundation that launched a legend.