Contemporary evidence-based programs. From nSuns and GZCL to Chris Bumstead's classic physique split — modern programming with proven progression.
6 programs
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 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.
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.
Mark Rippetoe's Starting Strength — the definitive barbell program for beginners. 3 days per week, 5 core lifts, linear progression. Download the full program.