Best Workout Programs
The best workout programs in 2025 include a mix of strength-focused routines, superset plans, home workout circuits, fat-loss transformations, and scientifically structured programs tailored for different experience levels and fitness goals.
Top Workout Programs for 2025
- Functional Strength 101: Designed for beginners, this 8-week plan builds foundational movement patterns and overall fitness with three gym sessions weekly.
- SuperGains: An upper body-focused, 8-week superset routine ideal for muscle growth, with efficient 45-minute workouts three times a week.
- Mike Tyson At-Home Program: 8-week, minimal-equipment circuit training ideal for busy individuals; workouts are 3-4 times weekly for strength and endurance.
- Dad Bod To Father Figure: A 16-week transformation plan mixing fat loss and muscle building, perfect for beginners seeking a leaner physique.
- Upper-Lower Split (Alberto Núñez): Customizable 4-day program balancing strength and hypertrophy for lifters of all levels.
- Kristen Dunsmore Beginner Program: 12 weeks, 4 days per week, combining major lifts (squat, bench, deadlift) with cardio for a strong foundation.
Highly-Rated Expert and App Programs
- Jeff Nippard Programs: Science-based routines with a strong educational focus, ideal for those seeking long-term muscle gain.
- ATHLEAN-X: Known for injury prevention and functional fitness, with easy-to-follow video content for improved athleticism and strength.
- Fitbod App: Dynamic, goal-oriented routines generated based on user preferences—great for variety and limited equipment.
- RP Strength: Data-driven plans featuring detailed spreadsheets and precision tracking for performance-focused athletes.
Key Features in Top Routines
- Most programs emphasize foundational compound exercises like squats, deadlifts, presses, and rows for maximal strength gains and functional movement.
- Effective plans include structured progression, customizable splits, and balanced training across muscle groups for overall fitness.
Home and No-Equipment Options
- Bodyweight circuits (e.g., push-ups, dead bugs, planks, lunges, squats) can be scaled for beginner to advanced fitness, with many plans available online for free.
- Home programs often focus on convenience and flexibility, requiring minimal gear and offering short but challenging routines.
Summary Table: Notable Programs
| Program Name | Days/Week | Main Goal | Suitable For |
|---|---|---|---|
| Functional Strength 101 | 3 | Strength foundation | Beginners |
| SuperGains | 3 | Upper body muscle | Intermediate |
| Mike Tyson At-Home | 3–4 | Strength/endurance | Home exercisers |
| Dad Bod to Father Figure | 4 | Fat loss, muscle | Beginners/novice |
| Jeff Nippard | Varies | Hypertrophy/strength | Science-focused lifters |
| ATHLEAN-X | Varies | Athleticism/injury prevention | All levels |
| RP Strength | Varies | Detailed progression | Data-oriented athletes |
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These programs represent the most comprehensive and results-driven options for building muscle, losing fat, and improving overall fitness in 2025.