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.
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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2 programs
General strength programs
Start with a comprehensive program covering the core barbell movements.
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 · 6 wksRussian Squat Routine (6-Week Soviet 6×2 to 6×6 Cycle)
Advanced lifters who want the classic 6-week Russian Squat Routine—alternating 6×2 dynamic sessions with progressive 80% volume up to 6×6 before peaking to 105%.
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.