Intermediate
4 days each week · 4 wks5/3/1 Boring But Big (BBB)
Intermediate lifters seeking a simple, proven 4-day barbell strength and muscular size block.
Battle-tested training routines
Free Strength Training & Powerlifting Programs
Compare proven strength and powerlifting programs by experience and weekly schedule, preview exact percentages, and track workouts free in your browser.
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3 programs
General strength programs
Start with a comprehensive program covering the core barbell movements.
Intermediate
4 days each week · 4 wks5/3/1 First Set Last (FSL 5×5)
Intermediate lifters who love Jim Wendler’s 5/3/1 progression and want crisp, explosive 5×5 supplemental sets rather than high-fatigue 5×10 Boring But Big sets.
Intermediate
4 days each week · 4 wksnSuns 4-Day Linear Progression (5/3/1 LP)
Lifters who want the rapid weekly Training Max gains of nSuns 5/3/1 LP condensed into a 4-day Monday/Tuesday/Thursday/Friday schedule.
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.