Skip to content
Powerbuild.ing
Launch App

Free powerbuilding programs

Free strength and hypertrophy templates from powerbuild.ing. Pick a card, open it in the builder, edit anything, and share your version as one link. Use the Blank program card to start from scratch.

Start here

Blank program

Empty week, your rules

Starter

Blank program

Open the powerbuild.ing editor with a fresh week. Add mesocycles, days, and exercises, then share your link when you are ready.

Open in builder
Popular
1 week

3-day powerbuilding

Squat · bench · deadlift

Strength + size
3 days

3-day powerbuilding

Three-day split with a squat day, bench day, and pull day — strength work plus accessories. Set your maxes in Config so percentages fill in automatically.

Open in builder
1 week

4-day split

Upper · lower · full body

Hypertrophy
4 days

4-day split

Four training days mixing upper, lower, and full-body work. Good when you want more frequency for size without a five-day split.

Open in builder
Classic
1 week

5/3/1 — Week 1

65 · 75 · 85% sets

Percentage
1 week

5/3/1 — Week 1

Jim Wendler-style 5/3/1 opening week on squat, bench, and deadlift. Set your true maxes in Config so loads fill in from the percentages.

Open in builder
1 week

Upper push focus

Extra pressing volume

Upper body
3 days

Upper push focus

Three-day template with pressing twice per week plus supporting back and legs. Useful when you want more horizontal push volume for size.

Open in builder
Peaking
1 week

Peaking week

Heavy singles · backoff

Peaking
1 week

Peaking week

Single-week template with heavy singles on squat, bench, and deadlift plus light back-off work. Adjust percentages to match your target loads.

Open in builder
New lifter
1 week

Beginner linear

Add weight each session

Starter
3 days

Beginner linear

Simple A/B style three-day layout for newer lifters. Leave load blank and add 5 lb or 2.5 kg per session as you progress.

Open in builder
Popular
1 week

Squat day

Test template

Squat
1 day

Squat day

Placeholder Squat day for /programs/ grid and layout testing.

Open in builder
High rated
1 week

Bench day

Test template

Bench
1 day

Bench day

Placeholder Bench day for /programs/ grid and layout testing.

Open in builder
1 week

Deadlift day

Test template

Deadlift
1 day

Deadlift day

Placeholder Deadlift day for /programs/ grid and layout testing.

Open in builder
1 week

2-day upper / lower

Test template

Test
2 days

2-day upper / lower

Placeholder 2-day upper / lower for /programs/ grid and layout testing.

Open in builder
1 week

5-day split

Test template

Hypertrophy
5 days

5-day split

Placeholder 5-day split for /programs/ grid and layout testing.

Open in builder
Popular
1 week

Volume squat

Higher rep squats

Squat
1 day

Volume squat

Placeholder Volume squat for /programs/ grid and layout testing.

Open in builder
Recovery
1 week

Deload week

Test template

Deload
1 day

Deload week

Placeholder Deload week for /programs/ grid and layout testing.

Open in builder
1 week

RPE block

Autoregulated

RPE
1 day

RPE block

Placeholder RPE block for /programs/ grid and layout testing.

Open in builder
1 week

KG template

Test template

Metric
1 day

KG template

Placeholder KG template for /programs/ grid and layout testing.

Open in builder
2 weeks

2-week block

Test template

Test
2 days

2-week block

Placeholder 2-week block for /programs/ grid and layout testing.

Open in builder
Peaking
3 weeks

3-week peak

Test template

Meet prep
1 day

3-week peak

Placeholder 3-week peak for /programs/ grid and layout testing.

Open in builder
1 week

Push / pull

Test template

Test
2 days

Push / pull

Placeholder Push / pull for /programs/ grid and layout testing.

Open in builder
1 week

Accessories only

Test template

Accessory
1 day

Accessories only

Placeholder Accessories only for /programs/ grid and layout testing.

Open in builder
New lifter
1 week

Home gym

Minimal equipment

Starter
1 day

Home gym

Placeholder Home gym for /programs/ grid and layout testing.

Open in builder
1 week

4-day push focus

Test template

Bench
4 days

4-day push focus

Placeholder 4-day push focus for /programs/ grid and layout testing.

Open in builder
Classic
1 week

Heavy single

Test template

Percentage
1 day

Heavy single

Placeholder Heavy single for /programs/ grid and layout testing.

Open in builder
1 week

Pause bench

Test template

Bench
1 day

Pause bench

Placeholder Pause bench for /programs/ grid and layout testing.

Open in builder
1 week

Front squat day

Test template

Squat
1 day

Front squat day

Placeholder Front squat day for /programs/ grid and layout testing.

Open in builder
Popular
1 week

Condensed SBD

One lift per day

Full strength
3 days

Condensed SBD

Placeholder Condensed SBD for /programs/ grid and layout testing.

Open in builder
1 week

6-day frequency

Test template

Hypertrophy
6 days

6-day frequency

Placeholder 6-day frequency for /programs/ grid and layout testing.

Open in builder
1 week

Technique day

Light singles

Technique
1 day

Technique day

Placeholder Technique day for /programs/ grid and layout testing.

Open in builder