Build strength and muscle with proven strength training programs. Progressive overload routines for beginners to advanced lifters using compound movements.
All Levels
45-60 min
Barbell, Dumbbells, Bench
Strength training is the foundation of physical fitness. These programs focus on progressive overload with compound movements to build maximum strength and muscle mass. Perfect for anyone looking to get stronger, build muscle, or improve athletic performance. Programs scale from beginner to advanced levels.
5 sets × 5 reps • Rest: 3-5 min
5 sets × 5 reps • Rest: 3-5 min
5 sets × 5 reps • Rest: 3-5 min
3 sets × 8 reps • Rest: 2-3 min
3 sets × AMRAP reps • Rest: 2 min
Increase muscle mass and strength
Boost metabolism and burn fat
Improve bone density
Enhance athletic performance
Reduce injury risk
Improve posture and stability
Linear progression program for new lifters
3x per week
Wendler 5/3/1 for intermediate lifters
4x per week
Hybrid strength and hypertrophy program
5x per week
Focus on proper form before adding weight
Progress gradually—add 2.5-5lbs per workout
Rest 48-72 hours between training same muscles
Eat in caloric surplus with adequate protein
Track all workouts to monitor progress
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