Battle-tested training routines
Explore proven, free strength training and powerlifting programs including Hatch Squat, Starting Strength, Greyskull LP, 5/3/1, Smolov, and Westside Conjugate. Choose your experience level, preview weekly schedules and percentages, and track workouts free in your browser.
Match a general plan to your experience and available days, mix a custom Power-Bro hybrid, or compare top templates side-by-side.
5 programs
Start with a comprehensive program covering the core barbell movements.
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 lifters combining 2 heavy Upper/Lower Power days (3–5 reps) with 3 high-volume bodybuilding hypertrophy days.
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.
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.
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.
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.
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.
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.
