Find a program that fits your week.
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4 strength sessions per week · free program route
4 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: This demanding challenge is not every BBB version. Read the wider 5/3/1 rules and check assistance and conditioning requirements.
Read the FitFrek guideThe named challenge article is public. Other official books and templates are paid; the blank FitFrek log does not reproduce them.
4 strength sessions per week · free program route
4 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: Requires familiarity with squat, bench and deadlift and the ability to use RPE. Check all assistance-equipment requirements.
Read the FitFrek guideOriginal CBB16 is recorded as a free creator resource. Newer app versions are separate options and are not this record.
3 strength sessions per week · free program route
3 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: Follow the 3-day variant specifically. Assistance choices and exercise prerequisites must be checked in the source.
Read the FitFrek guideThe captured guide records full GZCLP access as free on the creator-partnered Boostcamp page. App/account requirements may apply.
4 strength sessions per week · free program route
4 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: Follow the 4-day variant specifically. Assistance choices and exercise prerequisites must be checked in the source.
Read the FitFrek guideThe captured guide records full GZCLP access as free on the creator-partnered Boostcamp page. App/account requirements may apply.
4 strength sessions per week · free program route
4 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: High volume and work-capacity demand. Check the complete exercise inventory and recovery requirements.
Read the FitFrek guideFull program access was recorded as free on its exact creator-partnered Boostcamp page; app/account requirements may apply.
4 strength sessions per week · free program route
4 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: High set count and recovery cost. Accessory exercises are user-selected; verify additional equipment for your choices.
Read the FitFrek guideUse the original four-route bundle linked in the FitFrek guide. The app is a separate implementation; confirm the exact variant before starting.
5 strength sessions per week · free program route
5 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: High set count and recovery cost. Accessory exercises are user-selected; verify additional equipment for your choices.
Read the FitFrek guideUse the original four-route bundle linked in the FitFrek guide. The app is a separate implementation; confirm the exact variant before starting.
6 strength sessions per week · free program route
6 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: High set count and recovery cost. Accessory exercises are user-selected; verify additional equipment for your choices.
Read the FitFrek guideUse the original four-route bundle linked in the FitFrek guide. The app is a separate implementation; confirm the exact variant before starting.
6 strength sessions per week · free program route
6 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: High set count and recovery cost. Accessory exercises are user-selected; verify additional equipment for your choices.
Read the FitFrek guideUse the original four-route bundle linked in the FitFrek guide. The app is a separate implementation; confirm the exact variant before starting.
5 strength sessions per week · free program route
Upper power, lower power, rest, back/shoulders, lower hypertrophy, chest/arms, rest.
Know before choosing: High volume and recovery demand. Follow the creator guidance on adaptation and leave the two rest days in the week.
Read the FitFrek guideCreator article is public; the creator-hosted free PDF is delivered after email signup. App implementations are separate.
4 strength sessions per week · free program route
Two training days, one rest day, two training days, two rest days.
Know before choosing: Includes squat and deadlift work together on Lower Power. A barbell-only home setup does not cover the machine work.
Read the FitFrek guideOriginal publisher article and routine PDF are public. Creator-partnered app access is linked separately in the guide.
4 strength sessions per week · paid program route
4 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: Do not confuse the free first week with the complete program. Check equipment choices in the full version.
Read the FitFrek guideWeek one is a preview; full access requires a paid in-app unlock. This record describes the paid complete option, not the free preview.
4 strength sessions per week · paid program route
4 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: The full equipment list needs checking in the purchased program. The adapted rotating three-day option is not represented here.
Read the FitFrek guidePaid creator-controlled program. This record covers the standard four-day route only.
3 strength sessions per week · free program route
3 strength sessions per week; follow the exact rest-day arrangement in the guide.
Know before choosing: Basic lifting competency is required. This is an exercise-choice framework, not a fully prescribed routine.
Read the FitFrek guidePublic legacy creator article. Use the original three-day version, not Part III or 3.5.
