Proven programs, explained.
The programs lifters actually run: 5x5, PHUL, PHAT, German Volume Training, and GZCLP. Full plans, progression rules, and honest trade-offs.
5x5
Five sets of five on the big barbell lifts, three days a week. Add weight every session.
PHUL
Power Hypertrophy Upper Lower: two heavy days, two volume days, every muscle twice a week.
PHAT
Layne Norton's 5-day blend of powerlifting and bodybuilding: two heavy days, three volume days with speed work.
GVT
10 sets of 10 on one big lift per muscle pairing. Brutal, simple, and famous for fast size gains.
GZCLP
Cody Lefever's linear progression: three tiers per workout, an AMRAP on every main lift, and a built-in answer for every stall.
How to choose a program
New to lifting: run 5x5 or GZCLP. Both add weight every session and teach the main lifts fast.
Past the beginner stage and want size with strength: run PHUL on 4 days or PHAT on 5. For a short, brutal muscle-building block, run German Volume Training for 4 to 6 weeks.
A program only works if it fits your week. If you would rather not manage the spreadsheet, Vora builds and progresses the program for you, and our workout splits library covers the structures these programs are built on.