Beginner
3 days each week · 12 wksGreyskull LP
Newer lifters who want a small exercise list and a final rep-out set with 1 rep left in reserve.
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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Answer 2 quick questions, explore 18 hybrid powerbuilding plans, or mix your own split.
39 programs
General strength programs
Start with a comprehensive program covering the core barbell movements.
Beginner
3 days each week · 12 wksIvysaur 4-4-8
Lifters comfortable with the basic lifts who want rows, chin-ups and alternating heavy/volume work.
Beginner
3 days each week · 6 wksStarting Strength
Newer lifters who want a short list of barbell movements and can learn the power clean.
Beginner
3 days each week · 12 wksStrongLifts 5x5
Newer lifters who prefer repeated sets of five and a simple alternating routine.
Beginner
3 days each week · 8 wksArnold’s Golden Six (Classic Full-Body Bodybuilding)
Beginners and returning lifters who want a classic full-body muscle-building routine built around 4×10 Squat, wide-grip Bench Press, Chin-Ups, Behind-the-Neck or Overhead Press, Barbell Curls, and Ab Work.
Beginner
4 days each week · 8 wksGZCLP (4-Day Tiered Linear Progression)
Beginner lifters who want a structured tiered linear progression: Tier 1 heavy 5×3+ strength sets, Tier 2 3×10 secondary barbell volume, and Tier 3 3×15+ accessory work.
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.
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
4 days each week · 4 wks5/3/1 Basic
Lifters who want a main-lift framework with changing rep targets and a planned lighter week.
Intermediate
4 days each week · 12 wksPHUL (Power Hypertrophy Upper Lower)
Lifters who want lower-rep and higher-rep sessions and can choose appropriate working loads.
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
4 days each week · 4 wks5/3/1 Boring But Big (BBB)
Intermediate lifters seeking a simple, proven 4-day barbell strength and muscular size block.
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
3 days each week · 8 wksThe Texas Method (Volume / Recovery / Intensity)
Intermediate lifters who have exhausted session-to-session linear progression and want weekly 5-rep max PRs on Squat, Bench Press, Overhead Press, and Deadlift.
Intermediate
3 days each week · 8 wksMadcow 5×5 (Intermediate Ramping 5×5)
Intermediate lifters transitioning off StrongLifts 5×5 or Starting Strength who respond best to ascending 5-rep ramp sets rather than 5×5 sets across.
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 · 8 wksDoug Hepburn Method (8×2 Power + 3×6 Pump)
Intermediate strength athletes who dislike high-fatigue grinders and prefer submaximal, crisp 8×2 triples/doubles followed by 3×6 hypertrophy backoff 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 · 9 wksTSA 9-Week Intermediate Approach
Intermediate powerlifters who respond well to frequent Squat and Bench Press practice paired with structured upper-back volume.
Intermediate
4 days each week · 4 wks5/3/1 First Set Last (FSL 5×5)
Intermediate lifters who love Jim Wendler’s 5/3/1 progression and want crisp, explosive 5×5 supplemental sets rather than high-fatigue 5×10 Boring But Big sets.
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.
Intermediate
3 days each week · 6 wks20-Rep Breathing Squats (6-Week Old-School Mass)
Lifters looking for an old-school, mentally tough 3-day full-body hypertrophy block anchored by a single 20-rep Breathing Squat ("Widowmaker") set.
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.
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 Simplified version
3 days each week · 6 wksBuilding the Monolith (Minimalist + Progression)
Advanced lifters committing to a demanding 6-week, 3-day barbell hypertrophy and strength block.
Advanced
4 days each week · 12 wksWestside Conjugate (12-Week)
Experienced lifters familiar with exercise variations, speed work and judging heavy attempts.
Advanced
5 days each week · 12 wksnSuns 5-Day LP
Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.
Advanced
4 days each week · 8 wksDC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
Experienced bodybuilders and powerbuilders who want to beat the logbook every week using Rest-Pause clusters (8+4+2 reps) and 20-rep Squat Widowmakers.
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.
Expert Simplified version
4 days each week · 16 wksJuggernaut Method
Experienced lifters running submaximal 10-, 8-, 5- and 3-rep waves across squat, bench, deadlift and overhead press.
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.