Beginner
4 days each week · 8 wksCandito Linear Program (4-Day Strength & Control)
Beginner lifters who want to build strength on 3×6 Heavy Days while mastering positional control with Paused Squat, Paused Bench, and Paused Deadlift.
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.
15 programs
General strength programs
Start with a comprehensive program covering the core barbell movements.
Beginner
3 days each week · 8 wksPowerbuilding 3-Day Full Body
Beginner lifters who know the main barbell lifts and want to get stronger and bigger with heavy fives and bodybuilding accessory work.
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.
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
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 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 · 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
3 days each week · 6 wksGerman Volume Training (GVT 10×10 Hypertrophy)
Bodybuilders and powerbuilders looking to break through a size plateau with 10 sets of 10 reps at 60%–70% 1RM.
Intermediate
5 days each week · 8 wksFST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)
Bodybuilders and physique athletes who want heavy 4×6 barbell strength first and an extreme 7-set short-rest pump finisher at the end of every muscle group.
Advanced
6 days each week · 8 wksPowerbuilding 6-Day Push/Pull/Legs
Experienced lifters who can train six days a week and want heavy bench, squat and deadlift days alongside high bodybuilding volume.
Specialization cycles
Focused, high-volume work for a specific lift. These cycles are not complete whole-body plans.
Intermediate Simplified version
5 days each week · 4 wksSmolov Jr. Squat + Upper Bodybuilding Split
Intermediate lifters running a 4-week Smolov Jr. squat block (6×6, 7×5, 8×4) while maintaining upper-body chest, shoulder, back, and arm hypertrophy.
Advanced Simplified version
4 days each week · 3 wksSmolov Jr. Bench Press + 4-Day Bodybuilding Split
Lifters who want to add rapid poundage to their Bench Press over 3 weeks (6×6, 7×5, 8×4, 10×3) while maintaining a complete 4-day bodybuilding physique routine.
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.