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.
11 programs
Start with a comprehensive program covering the core barbell movements.
Beginners and returning lifters who want a classic 3-day full-body hypertrophy routine built around 4×10 Squat, wide-grip Bench Press, Chin-Ups, Behind-the-Neck or Overhead Press, Barbell Curls, and Ab Work.
Intermediate lifters seeking a simple, proven 4-day barbell strength and muscular size block.
Intermediate and advanced strength athletes who dislike high-fatigue grinders and prefer submaximal, crisp 8×2 triples/doubles followed by 3×6 hypertrophy backoff work.
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.
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.
High-work-capacity lifters who recover well from 6 days per week and want extra Saturday dynamic Squat and Speed Deadlift volume.
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.
Bodybuilders and powerbuilders looking to break through a size plateau with 10 sets of 10 reps at 60%–70% 1RM.
Focused, high-volume work for a specific lift. These cycles are not complete whole-body plans.
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.
Intermediate and 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.
Intermediate and advanced lifters dedicating 1 pull session per week to peak their Deadlift via 4×4 volume, ascending heavy doubles, and an all-out 8+ rep backoff set.
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.
