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.
8 programs
Start with a comprehensive program covering the core barbell movements.
Intermediate lifters transitioning from high-volume muscular conditioning (Weeks 1–2) into heavy triples, doubles and a Week 6 peak.
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.
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.
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.
Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.
Focused, high-volume work for a specific lift. These cycles are not complete whole-body plans.
Experienced squatters deliberately prioritizing both back and front squats.
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.
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.
