New year, new goals. And for a lot of guys, those goals usually sound something like: “get in shape,” “start running,” “get stronger,” or “hit the gym more.” The problem? They often have no clear idea how to actually get there.

This is where many people go wrong.

Without a solid plan, you’ll likely end up wandering from machine to machine, doing a random set of reps here and there, then heading to the sauna for “recovery.” Any movement is better than none, but if you want real, tangible results — that “Oh shit, I’m getting stronger/faster” feeling — you need a structured program.

Choosing the right fitness program isn’t easy, though.

There are thousands of options, and new ones seem to pop up every day. It can feel overwhelming, like trying to pick a diet from a million YouTube videos.

To help you sort through the chaos, I’ve broken down ten different programs below. I’ve tried all but two personally, and share the pros and cons so you can find what fits your life.

Your ultimate choice depends on two things:

your goals and what you actually enjoy doing.

If you love running, pick a running program. If you live for lifting weights, focus on barbell training. If you like variety, choose something that mixes different workouts.

If you’re not sure what you like, I suggest trying a few programs and giving each at least three months. That’s what I did until I finally found what stuck (Starting Strength-style barbell training).

The single most important thing I’ve learned?

If you don’t enjoy it, you won’t stick with it.

And no matter which path you take, results only come from consistency.

Show up. Do the work. Even when you don’t feel like it.

Here’s to getting stronger in 2026.

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1. If you want to get stronger…

Starting Strength

If your goal is to build raw strength in 2026, you can’t go wrong with Starting Strength. Created by Mark Rippetoe, it’s a barbell-based program designed for novice lifters.

You’ll do five core lifts:

squat, deadlift, shoulder press, bench press, and power clean.

For most lifts (excluding deadlift and power clean), you do three sets of five.

Every workout, you add five to ten pounds to the bar.

You train three times per week.

Don’t be dissuaded by the word “novice.”

It refers to how quickly your body recovers, not your experience level.

A novice lifter is someone who fully recovers within 24–72 hours and can lift more weight the next session without missing reps.

Basically, every workout is a PR (personal record) for you.

It takes about six to nine months of consistent training before you stop improving linearly.

Once you hit a plateau, you’ll move to an intermediate program.

I started Starting Strength in late 2014, after feeling stuck in other programs.

Within months, my gains came quickly and steadily.

Today I squat 420 lbs, press 200 lbs, deadlift 500 lbs, and am hitting a new bench PR of 300 lbs.

I also found my passion for barbell training through this program and plan to compete in powerlifting this year.

You can do Starting Strength on your own by buying the book or using their app.

But I highly recommend Barbell Logic Online Coaching.

They’ll correct your form via video, keep you accountable, and adjust programming as you advance.

I’ve been with them for over a year, and the results are fantastic.

The only downside?

It doesn’t focus much on cardio.

While you can add prowler sprints or tire flips, endurance isn’t a priority.

Starting Strength argues that strength comes first, then cardio.

I’ll admit I neglected conditioning last year, and it cost me during my obstacle race.

This year, I’m adding more conditioning back into my routine.

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2. StrongLifts 5×5

I tried StrongLifts 5×5 back in 2008 when I returned to lifting after high school football.

It’s similar to Starting Strength, focusing on basic barbell lifts:

squat, shoulder press, bench press, deadlift, and barbell row (instead of power clean).

Like Starting Strength, it follows a linear progression model.

You add 5–10 pounds per exercise every workout.

The program is simple, the lifts are great, and Mehdi (the creator) offers tons of free content on his site.

My main issue?

The volume was too high.

Instead of 3×5 (three sets of five), StrongLifts uses 5×5 (five sets of five).

I was completely drained after each session, and my recovery took forever.

I hit a plateau quickly and couldn’t break through even basic numbers.

It works for many people, but it didn’t work for me.

I preferred Starting Strength’s 3×5 structure: enough volume to build strength, but not so much that I exhausted myself.

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3. Critical Bench

Critical Bench is a 10-week program designed to boost your bench press PR.

I did it over three years ago.

It’s a 5-day split where each day focuses on a different body part.

Mondays are bench-focused, with negatives, eccentrics, and lower/upper half reps to maximize your lift.

Other days follow a typical bodybuilding hypertrophy template (high volume, moderate weight).

The results?

My 1RM bench press jumped from 235 to 285 lbs.

Combined with a low-carb diet, I got lean and muscular.

I probably looked my best aesthetically during this time.

The downside?

Your bench goes up, but other lifts like squat and deadlift barely improve.

It’s great for one lift, but not for overall strength.

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4. Homemade Muscle

If you don’t want to join a gym or buy equipment, check out Anthony Arvanitakis’ Homemade Muscle.

Unlike most bodyweight programs that just add reps, Anthony designs progressions just like barbell training.

He modifies movements to increase intensity (think adding weight to a barbell), so you can actually get stronger, not just fitter.

It’s no-equipment, no-gym, travel-friendly.

I use it when I’m on vacation and away from barbells.

The only limitation?

There’s a cap on how much intensity you can add with bodyweight alone.

If you want to keep getting stronger, you’ll eventually need to add external weight.

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5. If you want overall fitness…

Atomic Athlete

Atomic Athlete, created by Jake Saenz and Tod Moore, aims to build “harder to kill” fitness through their Hybrid Programming.

It combines strength and cardio into intense, hour-long workouts (five days per week).

You’ll do squats, presses, bench lifts, Olympic lifts, plus bodyweight moves like pull-ups and sprints.

Sandbags, kettlebells, and sled pushes are big parts of the conditioning.

It’s like CrossFit but more structured, with planned cycles and clear goals.

I tried it in 2014, and my cardio was at an all-time high.

I performed my best at my obstacle race that year.

The variety keeps it fun and never boring.

The downsides?

You need a bit of specialty equipment (most gyms have it).

And the workouts absolutely destroy you.

It’s a pro or con depending on how you like to train.

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6. Garage Gym Athlete

Led by Jerred Moon, Garage Gym Athlete is similar to Atomic Athlete in that it blends barbell strength and cardio.

But it’s designed for people working out at home with limited equipment.

The program is well-structured and easy to follow.

At the end of each cycle, you take benchmark tests to measure your progress.

I love how Jerred caters to solo home trainers (like myself).

He covers budget gear, DIY equipment, and how to stay motivated without a gym community.

The trade-off is that strength gains will come slower than in a pure strength program.

For beginners, I still suggest sticking to a strict strength program for the first six months before moving to Garage Gym Athlete or Atomic Athlete.

He also has a program called One Man One Barbell for full-body strength and conditioning with just a barbell.

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7. Mountain Tactical Institute

MTI offers general fitness plans but specializes in mountain and tactical athletes.

They use scientific research to build periodized programs for skiers, climbers, guides, law enforcement, fire/rescue, and special forces aspirants.

I haven’t tried their programs, but their approach is impressive.

If you need to stay fit for a job or mission, it’s worth a look.

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8. Simple and Sinister Kettlebell Program

Created by Pavel Tsatsouline, this program uses just one kettlebell to build strength and endurance.

You train daily with two exercises:

5×10 one-arm swings per arm and 5×1 Turkish get-ups per arm (with a 32kg bell).

Over time, you progress to 10×10 swings and 10×10 get-ups.

I tried it in 2014 between Atomic Athlete and Starting Strength.

It’s simple, straightforward, and satisfyingly hard.

It’s great for beginners who want minimal equipment and time commitment.

I did get bored with it, though.

Think of it as a gateway to more advanced training, not a lifelong sole program.

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9. If you want to move better…

MovNat

MovNat (Natural Movement) teaches you the fundamental movements humans are built to do:

walking, running, crawling, hanging, throwing, jumping, balancing, and more.

Once you master the basics, you progress to combining them and practicing in challenging environments.

It’s often called “the martial arts of movement.”

It’s not just a fitness program; it’s a way to train.

I worked with a certified MovNat coach and attended a seminar in 2024.

It added massive value to my barbell training.

Now I do crawling and ground work on rest days, which has improved my mobility and body awareness tremendously.

I can even stand up from the ground without using my hands!

You can learn more on their website and get a free 30-page eBook by signing up for their newsletter.

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10. Kabuki Movement Systems

Created by world-record powerlifter Chris Duffin, Kabuki Movement Systems helps lifters lift more efficiently and injury-free.

Chris breaks down barbell lift mechanics in detailed videos and gives clear, actionable cues.

He also includes mobility work designed to improve each lift.

I’ve integrated many of his cues and mobility drills into my own routine, and the difference was immediate.

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If you want to run faster and injury-free…

Strength Running

If your goal is a 5K, obstacle race, or marathon, Strength Running is for you.

USA Track & Field coach Jason Fitzgerald offers personalized plans to help you hit PRs across all distances.

His programs combine running with barbell and bodyweight strength work, plus mobility to keep you injury-free.

I haven’t tried it since long-distance running isn’t my focus, but I love his approach:

treating running like barbell training (volume + intensity) and emphasizing strength to boost performance.