Strength Programs
PHUL (Power Hypertrophy Upper Lower)
IntermediateFree to follow
Lifters who want lower-rep and higher-rep sessions and can choose appropriate working loads.
- Weekly schedule
- 4 days each week
- Program length
- 12 weeks
Battle-tested training routines
Free Strength Training & Powerlifting Programs
Explore proven, free strength training and powerlifting programs including Hatch Squat, Starting Strength, Greyskull LP, 5/3/1, Smolov, and Westside Conjugate. Choose your experience level, preview weekly schedules and percentages, and track workouts free in your browser.
Need help choosing?
Match a general plan to your experience and available days.
11 programs
General strength programs
Start with a comprehensive program covering the core barbell movements.
Strength Programs
5×5 Power-Bro Split (Strength + Bodybuilding)
IntermediateFree to follow
Intermediate lifters who want to get heavier on 5×5 compound barbell lifts first, then chase a full bodybuilding pump on Chest, Back, Shoulders, Legs, and Arms.
- Weekly schedule
- 5 days each week
- Program length
- 8 weeks
Strength Programs
PHAT (Power Hypertrophy Adaptive Training)
IntermediateFree to follow
Intermediate lifters combining 2 heavy Upper/Lower Power days (3–5 reps) with 3 high-volume bodybuilding hypertrophy days.
- Weekly schedule
- 5 days each week
- Program length
- 8 weeks
Strength Programs
6-Day Linear Push / Pull / Legs (PPL)
IntermediateFree to follow
Lifters who enjoy training 6 days per week with a heavy barbell main lift first and high-frequency bodybuilding volume for every muscle group twice per week.
- Weekly schedule
- 6 days each week
- Program length
- 8 weeks
Strength Programs
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
IntermediateFree to follow
Intermediate-to-advanced bodybuilders and powerbuilders who love high-volume, twice-per-week frequency with antagonist Chest + Back pump sessions and dedicated Shoulder + Arm days.
- Weekly schedule
- 6 days each week
- Program length
- 8 weeks
Strength Programs
Classic 5-Day Bodybuilding Bro Split
IntermediateFree to follow
Lifters who want dedicated daily muscle-group focus—Monday Chest, Tuesday Back, Wednesday Shoulders, Thursday Legs, Friday Arms—anchored by a progressive barbell compound lift on each day.
- Weekly schedule
- 5 days each week
- Program length
- 8 weeks
Strength Programs
4-Day Upper / Lower Bodybuilding Split
IntermediateFree to follow
Lifters seeking the sweet spot of 4 training days per week, hitting every muscle group twice weekly with moderate-to-high hypertrophy volume and progressive barbell anchors.
- Weekly schedule
- 4 days each week
- Program length
- 8 weeks
Strength Programs
GZCLP (4-Day Tiered Linear Progression)
IntermediateFree to follow
Late-beginner and early-intermediate lifters who want a structured tiered system: Tier 1 heavy 5×3+ strength sets, Tier 2 3×10 secondary barbell volume, and Tier 3 3×15+ hypertrophy work.
- Weekly schedule
- 4 days each week
- Program length
- 8 weeks
Strength Programs
GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
IntermediateFree to follow
Intermediate lifters who want serious off-season size and strength through descending rep-max targets (10RM down to 1RM) paired with high-volume Tier 2 and Tier 3 bodybuilding work.
- Weekly schedule
- 4 days each week
- Program length
- 6 weeks
Specialization cycles
Focused, high-volume work for a specific lift. These cycles are not complete whole-body plans.
Strength Programs
Smolov Jr. Squat + Upper Bodybuilding Split
IntermediateFree to follow Simplified version
Intermediate lifters running a 4-week Smolov Jr. squat block (6×6, 7×5, 8×4) while maintaining upper-body chest, shoulder, back, and arm hypertrophy.
- Weekly schedule
- 5 days each week
- Program length
- 4 weeks
Strength Programs
Coan-Phillipi 10-Week Deadlift Cycle
AdvancedFree to follow Simplified version
Intermediate and advanced lifters dedicating one focused lower-body pull session per week to peak their 1-rep max Deadlift alongside speed pulls and heavy posterior-chain power circuits.
- Weekly schedule
- 3 days each week
- Program length
- 10 weeks
Questions & answers
Frequently Asked Questions
Are all of these strength programs completely free?
Yes. Every program in our directory is 100% free to follow and track in your browser. We never charge subscription fees or lock percentages behind paywalls.
Which strength program should I choose as a beginner?
If you are new to barbell training, linear progression programs like Starting Strength or Greyskull LP are ideal for building technique and rapid base strength. You can also use our interactive program finder above to get a personalized recommendation.
What is a specialization cycle and when should I run one?
Specialization cycles (such as Hatch Squat or Smolov) focus high training volume on a single lift to break through plateaus. They are demanding and best suited for intermediate or advanced lifters.