Intermediate Simplified version
4 days each week · 6 wksCandito 6-Week Strength (Simplified)
Intermediate lifters transitioning from high-volume muscular conditioning (Weeks 1–2) into heavy triples, doubles and a Week 6 peak.
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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12 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
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
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 · 6 wksGZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
Intermediate lifters who want serious off-season size and strength through descending rep-max targets (10RM down to 1RM) paired with high-volume Tier 2 and Tier 3 bodybuilding 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 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.
Intermediate
4 days each week · 12 wksGZCL The Rippler (12-Week Strength & Peaking)
Intermediate lifters who want high-intensity barbell work (85%–100%) with manageable session length—or who want to maintain/peak strength during a fat-loss phase.
Advanced
5 days each week · 12 wksnSuns 5-Day LP
Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.
Specialization cycles
Focused, high-volume work for a specific lift. These cycles are not complete whole-body plans.
Advanced
2 days each week · 12 wksHatch Squat Program
Experienced squatters deliberately prioritizing both back and front squats.
Advanced Simplified version
3 days each week · 10 wksCoan-Phillipi 10-Week Deadlift Cycle
Advanced lifters dedicating one focused lower-body pull session per week to peak their 1-rep max Deadlift alongside speed pulls and heavy posterior-chain power circuits.
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.