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.
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 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
