Advanced
4 days each week · 12 wksWestside Conjugate (12-Week)
Experienced lifters familiar with exercise variations, speed work and judging heavy attempts.
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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4 programs
General strength programs
Start with a comprehensive program covering the core barbell movements.
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
3 days each week · 4 wksSheiko #32 (4-Week Competition Peaking Cycle)
Advanced lifters tapering from high-volume Sheiko accumulation (#29/#30) into a powerlifting meet or 1RM test day.
Specialization cycles
Focused, high-volume work for a specific lift. These cycles are not complete whole-body plans.
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.