Strength Programs
nSuns 5-Day LP
AdvancedFree to follow
Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.
- Weekly schedule
- 5 days each week
- Program length
- 12 weeks
Battle-tested training routines
Free Strength Training & Powerlifting Programs
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.
Need help choosing?
Match a general plan to your experience and available days, mix a custom Power-Bro hybrid, or compare top templates side-by-side.
1 program
General strength programs
Start with a comprehensive program covering the core barbell movements.
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.