Intermediate
5 days each week · 8 wks5×5 Power-Bro Split (Strength + Bodybuilding)
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.
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.
11 programs
General strength programs
Start with a comprehensive program covering the core barbell movements.
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
3 days each week · 8 wksMadcow 5×5 (Intermediate Ramping 5×5)
Intermediate lifters transitioning off StrongLifts 5×5 or Starting Strength who respond best to ascending 5-rep ramp sets rather than 5×5 sets across.
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
5 days each week · 8 wksClassic 5-Day Bodybuilding Bro Split
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.
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.
Advanced
4 days each week · 12 wksWestside Conjugate (12-Week)
Experienced lifters familiar with exercise variations, speed work and judging heavy attempts.
Advanced
3 days each week · 4 wksSheiko #30 (4-Week Accumulation Cycle)
Advanced lifters who have completed Sheiko #29 and want to push submaximal Squat, Bench Press, and Deadlift volume in the 80%–85% range.
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.