Six strength programs you can add to your routine in one tap inside the Anvil Workout app. Each program is inspired by a well-known routine from the strength training community. Import it, adjust the weights to your level, and start training — all data stays on your iPhone.
Beginner Programs
If you can't yet squat your bodyweight or bench press 60 kg, start here. Linear progression, full-body compound lifts, and quick workouts build a strength base fast.
Author: Mark RippetoeFrequency: 3 days/weekLevel: BeginnerGoal: Strength
The most recommended beginner strength program ever written. Two workouts (A and B), alternating every session, centered on the back squat, overhead press, bench press, deadlift, and barbell row. You squat every time you step in the gym.
Who it's for
First-time lifters and anyone returning to the gym after years away. If you can't yet perform a clean 3×5 on the main lifts with any meaningful weight, this is your program.
Structure
Workout A: Back Squat 3×5, Overhead Press 3×5, Deadlift 1×5. Workout B: Back Squat 3×5, Bench Press 3×5, Barbell Row 3×5 (or Power Clean). Alternate A/B every session, 3×/week.
Progression
Add 2.5 kg to upper body lifts and 5 kg to lower body lifts every session for the first two weeks, then 2.5 kg on lower body. Deadlift advances 5 kg per session. Run until you stall, then switch to an intermediate program.
Author: Mehdi HadimFrequency: 3 days/weekLevel: BeginnerGoal: Strength
Five sets of five reps on three compound lifts per workout. High volume, high frequency, and a straightforward linear progression that pushes you harder every week until you can't advance anymore.
Who it's for
Beginners who want an app-style, no-thinking progression. If "just add 2.5 kg every session" sounds good to you, this is the most recognizable take on that idea.
Author: John SheafferFrequency: 3 days/weekLevel: BeginnerGoal: Strength
A beginner linear progression with an AMRAP (as many reps as possible) set at the end of each main lift. You build strength and conditioning at the same time, and the AMRAP finishers give you extra volume without extra programming.
Who it's for
Beginners who want strength gains plus cardio adaptation, and who like the psychological reward of an open-ended last set every session.
Add 2.5 kg to upper body and 5 kg to lower body after each session. If you hit 10+ reps on the AMRAP set, bump the next session's weight by an extra 2.5 kg (a "double progression"). Typically run for 8-16 weeks.
Intermediate Programs
Once linear progression stops working — usually after 3-6 months of consistent beginner training — you need more volume, more variation, or both. These programs are the natural next step.
A four-day routine built around three tier levels: T1 (heavy compound, low reps, AMRAP on last set), T2 (volume compound, moderate reps), and T3 (accessories, high reps). When you stall on a tier, the rep scheme shifts to keep progression moving.
Who it's for
Lifters who have finished a beginner program and want more structure than "add weight, repeat". Also popular with anyone who prefers a four-day week.
Structure
Four workouts — Squat, OHP, Deadlift, and Bench focus. Each workout has one T1 compound (5×3+), one T2 compound (3×10), and one T3 accessory (3×15).
Progression
T1 starts at 5×3+. After two failed sessions, shift to 6×2+, then 10×1+. T2 starts at 3×10, progresses through 3×8 and 3×6. Add 2.5 kg (upper) or 5 kg (lower) per successful T1 session.
The classic four-day split — two upper-body days and two lower-body days, with strength and hypertrophy emphases. Balanced, sustainable, and proven over decades of gym programming.
Who it's for
Intermediates who want to train each muscle group twice a week, mix strength and volume work, and keep a predictable Monday/Tuesday/Thursday/Friday schedule.
Structure
Day 1 Upper Strength: Bench, Row, OHP, Pull-Up, Curl, Skullcrusher. Day 2 Lower Strength: Squat, RDL, Leg Press, Leg Curl, Lunge. Day 3 Upper Hypertrophy: Incline Bench, Seated Row, Lateral Raise, Lat Pulldown, Hammer Curl, Tricep Pushdown. Day 4 Lower Hypertrophy: Front Squat, RDL, Leg Extension, Leg Curl, Hanging Leg Raise.
Progression
Double progression: add reps within the prescribed range, then add 2.5 kg and reset reps. Deload every 6-8 weeks as needed.
Six days per week, cycling Push, Pull, and Legs twice — one heavy session and one volume session per movement pattern. High frequency and high volume for maximum hypertrophy.
Who it's for
Intermediates and advanced lifters with six training days available per week, focused primarily on muscle growth. Requires significant recovery capacity.
Structure
Push Heavy, Pull Heavy, Legs Heavy days focus on low-rep compounds. Push Volume, Pull Volume, Legs Volume days shift to moderate-rep accessories and isolation work for each movement pattern.
Progression
Double progression within the rep range — add weight when you hit the top of the range on all prescribed sets. Deload every 8-12 weeks.
On attribution. These programs are inspired by well-known training routines. Anvil Workout ships the exercise structure as an editable starting point — not the full methodology, prose, or detailed progression rules from the original authors. For the complete programs, seek out the authors' original books, sites, or community hubs.
Ready to start training?
Import any of these programs into Anvil Workout in one tap. The app runs fully offline on your iPhone — no account, no subscription, no ads.