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, or compare top templates side-by-side.
2 programs
Start with a comprehensive program covering the core barbell movements.
Intermediate and advanced powerlifters preparing for a meet or full 16-week macrocycle across Squat, Paused Bench Press, and Deadlift.
Focused, high-volume work for a specific lift. These cycles are not complete whole-body plans.
Advanced lifters who want the classic 6-week Russian Squat Routine—alternating 6×2 dynamic sessions with progressive 80% volume up to 6×6 before peaking to 105%.
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.
