Beginner
3 days each week · 12 wksIvysaur 4-4-8
Lifters comfortable with the basic lifts who want rows, chin-ups and alternating heavy/volume work.
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.
14 programs
General strength programs
Start with a comprehensive program covering the core barbell movements.
Beginner
3 days each week · 8 wksArnold’s Golden Six (Classic Full-Body Bodybuilding)
Beginners and returning lifters who want a classic full-body muscle-building routine built around 4×10 Squat, wide-grip Bench Press, Chin-Ups, Behind-the-Neck or Overhead Press, Barbell Curls, and Ab Work.
Intermediate
5 days each week · 8 wksPHAT (Power Hypertrophy Adaptive Training)
Intermediate lifters combining 2 heavy Upper/Lower Power days (3–5 reps) with 3 high-volume bodybuilding hypertrophy days.
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.
Intermediate
6 days each week · 8 wks6-Day Linear Push / Pull / Legs (PPL)
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.
Intermediate
3 days each week · 8 wksThe Texas Method (Volume / Recovery / Intensity)
Intermediate lifters who have exhausted session-to-session linear progression and want weekly 5-rep max PRs on Squat, Bench Press, Overhead Press, and Deadlift.
Intermediate
6 days each week · 8 wksArnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
Intermediate bodybuilders and powerbuilders who love high-volume, twice-per-week frequency with antagonist Chest + Back pump sessions and dedicated Shoulder + Arm days.
Intermediate
4 days each week · 8 wks4-Day Upper / Lower Bodybuilding Split
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.
Intermediate
4 days each week · 8 wksDoug Hepburn Method (8×2 Power + 3×6 Pump)
Intermediate strength athletes who dislike high-fatigue grinders and prefer submaximal, crisp 8×2 triples/doubles followed by 3×6 hypertrophy backoff work.
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 · 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.
Intermediate
6 days each week · 4 wksnSuns 6-Day Squat Focus LP
High-work-capacity lifters who recover well from 6 days per week and want extra Saturday dynamic Squat and Speed Deadlift volume.
Advanced
4 days each week · 8 wksDC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
Experienced bodybuilders and powerbuilders who want to beat the logbook every week using Rest-Pause clusters (8+4+2 reps) and 20-rep Squat Widowmakers.
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.