Free Strength Training & Powerlifting Programs

Newer lifters who want a small exercise list and can judge when to stop an AMRAP set.

Weekly schedule

3 days each week

Program length

12 weeks

Lifters comfortable with the basic lifts who want rows, chin-ups and alternating heavy/volume work.

Weekly schedule

3 days each week

Program length

12 weeks

Newer lifters who want a short list of barbell movements and can learn the power clean.

Weekly schedule

3 days each week

Program length

6 weeks

Newer lifters who prefer repeated sets of five and a simple alternating routine.

Weekly schedule

3 days each week

Program length

12 weeks

Lifters who want a main-lift framework with changing rep targets and a planned lighter week.

Weekly schedule

4 days each week

Program length

4 weeks

Lifters who want lower-rep and higher-rep sessions and can choose appropriate working loads.

Weekly schedule

4 days each week

Program length

12 weeks

Intermediate lifters seeking high technical frequency and multi-pyramid submaximal volume (70–85% 1RM) on squat, bench press and deadlift.

Weekly schedule

3 days each week

Program length

4 weeks

Intermediate lifters transitioning from high-volume muscular conditioning (Weeks 1–2) into heavy triples, doubles and a Week 6 peak.

Weekly schedule

4 days each week

Program length

6 weeks

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.

Weekly schedule

5 days each week

Program length

8 weeks

Intermediate lifters combining 2 heavy Upper/Lower Power days (3–5 reps) with 3 high-volume bodybuilding hypertrophy days.

Weekly schedule

5 days each week

Program length

8 weeks

Intermediate lifters seeking a simple, proven 4-day barbell strength and muscular size block.

Weekly schedule

4 days each week

Program length

4 weeks

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.

Weekly schedule

6 days each week

Program length

8 weeks

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.

Weekly schedule

3 days each week

Program length

8 weeks

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.

Weekly schedule

3 days each week

Program length

8 weeks

Intermediate-to-advanced bodybuilders and powerbuilders who love high-volume, twice-per-week frequency with antagonist Chest + Back pump sessions and dedicated Shoulder + Arm days.

Weekly schedule

6 days each week

Program length

8 weeks

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.

Weekly schedule

4 days each week

Program length

8 weeks

Late-beginner and early-intermediate lifters who want a structured tiered system: Tier 1 heavy 5×3+ strength sets, Tier 2 3×10 secondary barbell volume, and Tier 3 3×15+ hypertrophy work.

Weekly schedule

4 days each week

Program length

8 weeks

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.

Weekly schedule

4 days each week

Program length

6 weeks

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.

Weekly schedule

4 days each week

Program length

8 weeks

Intermediate-to-advanced lifters committing to a demanding 6-week, 3-day barbell hypertrophy and strength block.

Weekly schedule

3 days each week

Program length

6 weeks

Experienced lifters familiar with exercise variations, speed work and judging heavy attempts.

Weekly schedule

4 days each week

Program length

12 weeks

Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.

Weekly schedule

5 days each week

Program length

12 weeks

Intermediate lifters running submaximal 10-, 8-, 5- and 3-rep waves across squat, bench, deadlift and overhead press.

Weekly schedule

4 days each week

Program length

16 weeks

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.

Weekly schedule

3 days each week

Program length

10 weeks