Beginner
4 days each week · 8 wksCandito Linear Program (4-Day Strength & Control)
Beginner lifters who want to build strength on 3×6 Heavy Days while mastering positional control with Paused Squat, Paused Bench, and Paused Deadlift.
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.
Need help choosing or want strength + size?
Answer 2 quick questions, explore 18 hybrid powerbuilding plans, or mix your own split.
4 programs
General strength programs
Start with a comprehensive program covering the core barbell movements.
Intermediate
4 days each week · 16 wksCalgary Barbell 16-Week Powerlifting Program
Intermediate powerlifters preparing for a meet or full 16-week macrocycle across Squat, Paused Bench Press, and Deadlift.
Intermediate
4 days each week · 9 wksTSA 9-Week Intermediate Approach
Intermediate powerlifters who respond well to frequent Squat and Bench Press practice paired with structured upper-back volume.
Advanced
4 days each week · 12 wksWestside Conjugate (12-Week)
Experienced lifters familiar with exercise variations, speed work and judging heavy attempts.
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.