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.
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
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
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.
Intermediate
4 days each week · 10 wksPowerbuilding 4-Day Upper/Lower
Intermediate lifters who want a steady four-day week with real strength work on the big lifts and enough volume to keep adding muscle.
Advanced
4 days each week · 8 wksHeavy Duty High-Intensity 4-Day Split (Blood & Guts)
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.
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.
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.