Named program · Mark Rippetoe
Starting Strength
A three-day novice barbell progression centered on frequent practice and adding weight while recovery is still fast.
How it runs: three full-body sessions a week built on squat, press, deadlift and bench, with weight added every single workout while recovery still allows it. Low volume, high intensity, technique first. In Massiv: the next session's targets are already filled in, each increment is rounded to plates you own, and when the linear jumps stop landing the app tells you which lift stalled rather than leaving you to spot it.
Beginner3 daysFull gymLinear
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Named program · StrongLifts
StrongLifts 5×5
Two alternating full-body workouts, three days a week, with a simple session-to-session loading rule.
How it runs: two alternating full-body workouts, three days a week, 5×5 on the compounds with 2.5–5 kg added each time you complete all sets. Five exercises total; you squat every session. In Massiv: your previous numbers carry forward automatically, the increment is matched to your smallest plate, and repeated misses trigger the program's own reset rule instead of a guess.
Beginner3 daysFull gymLinear
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Named program · John Sheaffer
Greyskull LP
A compact linear progression that uses a final AMRAP set to keep effort visible as loads rise.
How it runs: the Starting Strength template with one change — the last set of each lift goes for as many reps as possible. That AMRAP set autoregulates every session: strong days earn bigger jumps, flat days don't. In Massiv: the app reads your AMRAP result and sets the next target from it, so the auto-regulation happens without you doing the arithmetic between sets.
Beginner3 daysFull gymLinear + AMRAP
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Named program · Cody Lefever
GZCLP
A tiered novice progression that separates main-lift strength work, secondary volume, and accessories.
How it runs: three tiers per session — a heavy main lift, secondary volume work, and accessories — alternating two full-body days across three sessions a week. Its defining feature is what happens when you stall: the rep scheme changes rather than the program ending. In Massiv: the tier progression and stall handling run automatically, and each change is labelled with the rule that caused it.
Beginner3 daysFull gymTiered linear
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Massiv program
Bodyweight Foundation
A three-day starting point for building control, basic strength, and repeatable full-body training without gym equipment.
How it runs: a 3-day full-body calisthenics plan needing nothing but a pull-up bar. You progress by adding sets rather than weight, driven by how many reps you manage on the final AMRAP set. In Massiv: the app counts your AMRAP performance and raises volume when you've earned it, so 'add a set' stops being a judgement call you make while out of breath.
Beginner3 daysBodyweightPerformance
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Massiv program
Massiv: Dumbbell Essentials
A balanced three-day full-body plan for a pair of dumbbells and a bench, built for home gyms and travel.
How it runs: a 3-day full-body split needing only dumbbells and a bench — built for a home rack, a hotel gym, or anyone who prefers the range of motion. Progression is performance-based on the primary lifts. In Massiv: targets are rounded to the dumbbells you actually own, so you never get a prescription that sits between two pairs on the rack.
Beginner–intermediate3 daysDumbbellsPerformance
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Massiv adaptation
Dumbbell PPL
Push, pull, and legs organized into three weekly sessions using dumbbells instead of a full commercial gym.
How it runs: Push, Pull and Legs organised by movement pattern, three days a week, dumbbells only. Grouping muscles that work together buys real recovery between sessions while each area still gets meaningful weekly volume. In Massiv: each movement progresses on its own performance rather than on a single program-wide clock, and every load is matched to your dumbbell set.
Beginner–intermediate3 daysDumbbellsPerformance
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Named program · Frankoman
Frankoman’s Dumbbell Split
A classic three-day dumbbell bodybuilding split published by Muscle & Strength.
How it runs: the classic 3-day forum split — Chest & Triceps, Back & Biceps, Legs & Shoulders — at high volume, with compounds first and isolation finishers after. Dumbbells and a bench are the whole equipment list. In Massiv: the session order and volume are preserved as published, with your working weights carried forward lift by lift.
Beginner–intermediate3 daysDumbbellsLinear
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Generic training split
Push / Pull / Legs
A six-day hypertrophy split that groups sessions by pushing muscles, pulling muscles, and legs.
How it runs: push (chest, shoulders, triceps), pull (back, biceps) and legs, cycled twice a week so every muscle is trained twice. High frequency and high volume, with direct work for everything. In Massiv: you can run it as six days or drop to five without rebuilding the plan, and the app tracks progression per exercise across both passes through the week.
Intermediate–advanced6 daysFull gymPerformance
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Named program · Brandon Campbell
PHUL
Four upper/lower days that pair heavier power work with moderate-rep hypertrophy sessions.
How it runs: Power Hypertrophy Upper Lower — four days a week, upper and lower twice each. One of each pair is heavy and low-rep for strength; the other is moderate and higher-rep for size, with supersets on the accessory work. In Massiv: the power and hypertrophy days progress on separate tracks, because the weight that's moving on one is rarely the weight that's moving on the other.
Intermediate4 daysFull gymPerformance
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Named method · Mark Rippetoe
Texas Method
A weekly rhythm of volume, recovery, and intensity for lifters who have outgrown workout-to-workout progression.
How it runs: a fixed weekly rhythm — Volume Day to create the stress, Recovery Day to keep the lifts moving, Intensity Day for the heaviest set of the week. It's the standard answer when session-to-session linear progression runs out. In Massiv: squat, bench and deadlift support work is calculated from the shared intensity-day training max, so the three days stay in proportion.
Intermediate3 daysFull gymWeekly
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Independent Massiv adaptation
Massiv Hypertrophy Waves (5/3/1-style)
A four-day strength-and-size plan using training-max waves and consistent supplemental work. It is not an official Jim Wendler program.
How it runs: four days a week rotating squat, overhead press, deadlift and bench through a 4-week training-max wave — 5/5/5, then 3/3/3, then 5/3/1, then a deload — with fixed 5×10 supplemental work for size. In Massiv: the app holds your training max, computes each week's percentages, and raises the max at the end of the wave so you're never recalculating a spreadsheet mid-block.
Intermediate4 daysFull gymWave
Learn the 5/3/1 concepts
Massiv program
Massiv Wave: Powerbuilding
Percentage-based main lifts and independent accessory progression for lifters balancing strength and muscle.
How it runs: a 4-day split with percentage-based main lifts (75–90% of training max) on a repeating four-week wave, plus bodybuilding accessories that progress independently on performance. Three weeks build, the fourth backs off. In Massiv: main lifts follow the wave automatically while accessories move on their own results, and every percentage lands on a weight you can load.
Intermediate–advanced4 daysFull gymWave
Learn the wave concepts
Massiv program
Massiv Hypertrophy: Classic Split
A high-volume six-day antagonist split for experienced lifters who can recover from frequent sessions.
How it runs: a 6-day Golden Era split pairing antagonist muscle groups — chest with back, shoulders with arms — so sessions stay dense and each muscle is trained twice a week. High volume, built for proportion. In Massiv: six sessions a week means a lot of numbers to carry; the app holds all of them and shows the next target as you reach each machine.
Intermediate–advanced6 daysFull gymPerformance
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Massiv program
Massiv: Glute Aesthetics
A four-day specialization block that prioritizes glutes and the posterior chain while maintaining upper-body work.
How it runs: a 4-day specialisation block that prioritises the posterior chain while keeping the upper body balanced, loading the glutes through vertical, horizontal and lateral vectors. Progression on the glute compounds is volume-based. In Massiv: weekly volume is managed for you, so the specialisation stays a plan rather than a slow accumulation of extra sets.
Intermediate–advanced4 daysFull gymPerformance
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Massiv program
Massiv Hypertrophy: PPL Advanced
A demanding six-day PPL plan with high weekly volume and varied rep ranges for experienced lifters.
How it runs: a 6-day Push/Pull/Legs split for lifters past basic linear progression — heavy weekly volume, varied rep targets across the week, and a drop set to finish the isolation work in each session. In Massiv: the drop-set finishers are part of the prescription rather than something you remember to add, and rep targets shift by session automatically.
Advanced6 daysFull gymPerformance
Review the PPL structure
Massiv program
Advanced Bodyweight Split
Four days of higher-skill calisthenics work for lifters who already control the foundational movements.
How it runs: a 4-day Upper/Lower calisthenics split for people who've outgrown the basics — pistol squats, nordic curls, and enough frequency and volume to drive hypertrophy without equipment. Progression is volume-based off your AMRAP sets. In Massiv: the app decides when you've earned another set, which is the part that's hardest to judge honestly on bodyweight work.
Intermediate–advanced4 daysBodyweightPerformance
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No programs match those filters. Try a broader schedule or equipment choice.
MASSIV