Battle-tested training routines
Compare proven strength and powerlifting programs by experience and weekly schedule, preview exact percentages, and track workouts free in your browser.
Answer 2 quick questions, explore 18 hybrid powerbuilding plans, or mix your own split.
5 programs
Start with a comprehensive program covering the core barbell movements.
Intermediate bodybuilders and powerbuilders who love high-volume, twice-per-week frequency with antagonist Chest + Back pump sessions and dedicated Shoulder + Arm days.
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.
Advanced lifters who have completed Sheiko #29 and want to push submaximal Squat, Bench Press, and Deadlift volume in the 80%–85% range.
Advanced lifters tapering from high-volume Sheiko accumulation (#29/#30) into a powerlifting meet or 1RM test day.
Advanced lifters who prefer short, brutal workouts built around 1 feeder set and 1 all-out Top Set per exercise rather than high-volume marathon sessions.
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.
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.
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.
