The Best FREE Workout Programs for 2024

Written by the Boostcamp staff
Dec 21,2023|19 min| 1631

The best free programs to hit your goals in 2024

Are you looking for the perfect workout program to absolutely push your progression to the next level and hit some PRs, or add some serious muscle mass? Perhaps you are looking for a program that helps to incorporate progressive overload a little bit better, or maybe even you want to train for both size and strength. Maybe you are getting ready for a competition and need a program to help you peak. If so, you’re at the right place, as we have hand-picked the best FREE workout programs for 2024.

The Boostcamp Team has compiled the top free workout programs on the internet to help you find the right training routine for your level and goals, without spending a dime.

How did we compile this list? As a disclaimer, “best” is subjective. These programs below are compiled based on the most popular and proven programs that thousands of athletes have found success with over many years. These are not the latest programs some gymcel influencer released, as those are not proven. These are tried and tested programs that guarantee results if you stick to them.

Programs are not listed in any particular order, but are divided up by the category they fall under. They're all awesome, so read further below to find the right routine for your level, number of days per week, and structure.

Best Powerlifting Workout Programs:

  1. 5/3/1 for Beginners

  2. 5/3/1 Boring But Big

  3. TSA 9-Week Intermediate Approach

Best Bodybuilding Hypertrophy Programs

Best Powerbuilding Programs

The Best Workout Programs

Now that you have seen what the list consists of, let’s dive into the the workout programs themselves.

Jim Wendler 5/3/1 for Beginners

5/3/1 for Beginners

Coach: Jim Wendler
Level: Novice
Days Per Week: 3 days
Program Length: 12 weeks
Availability: Boostcamp App, spreadsheet

Created by renowned powerlifter and coach Jim Wendler, 5/3/1 for Beginners is based on the famous 531 training philosophy. 5/3/1 is a progression scheme based on a scheduled ramp of 5 reps, 3 reps, and 1 rep for the main compound movements over a defined training period. Specifically for 5/3/1 for Beginners, this is on a weekly linear basis because beginners can make progress much faster than intermediate and advanced athletes. To learn more about 5/3/1, we highly recommend Jim Wendler’s 5/3/1 book, which contains more detailed training advice and over 50+ 531 templates.

Program highlights

  • Learn the famous 5/3/1 training methodology developed by Jim Wendler

  • 3-day routine that builds work capacity, coordination, stability, and of course strength

  • Progression scheme that is proven to work

5/3/1 Boring But Big

Coach: Jim Wendler
Level: Novice
Days Per Week: 3 days
Program Length: 12 weeks
Availability: Boostcamp App, spreadsheet

Written by Jim Wendler, 531 BBB is one of the most popular variations of the 5/3/1 training philosophy. This program focuses on the 4 main compound movements–squat, bench, overhead press, and the deadlift with 1 training day per week for each lift plus assistance exercises done at 5 sets of 10 reps. Compared to other programs on this list, this program has way less exercise variations, but Jim would probably tell you that this is a feature, not a bug. It is hard to argue as so many lifters have added serious poundages and muscle size following 5/3/1 BBB. We highly recommend that you purchase Jim Wendler’s books to learn more about his program.

Program highlights

  • Brutally simple and effective

  • High volume program

  • Can be repeated for multiple cycles

TSA Intermediate Approach

Coach: The Strength Athlete
Level: Intermediate
Days Per Week: 4 days
Program Length: 9 weeks
Availability: Boostcamp App, spreadsheet

Written by Bryce Lewis and the team at The Strength Athlete (TSA), TSA Intermediate Approach is an excellent program based on TSA’s experience coaching hundreds of powerlifters to elite levels. This program gets progressively heavier week over week to peak into competition/PR testing at the end of 9 weeks. This program is thoughtfully designed to address many of the shortcomings of the average beginner/intermediate level powerlifter. For example, this program really helps you develop technical proficiency on the squat, bench, and deadlift, underdeveloped posterior chains, control off the floor in deadlifts, and upper body muscular hypertrophy. We partnered with Bryce to digitize this proven program into Boostcamp App.

Program highlights

  • Designed by Bryce Lewis, one of the best powerlifters in the world

  • 9 week progression into competition/PR testing

  • Addresses many weaknesses of beginner/intermediate powerlifters

  • Can be cycled successfully over and over again

KONG Savage Size

Coach: Alex Bromley
Level: Novice, Intermediate
Days Per Week: 5 days
Program Length: 12 weeks
Availability: Boostcamp App, spreadsheet

KONG: Savage Size in 12 Weeks by Alex Bromley is a free 12-week program to build savage size, designed with 3 blocks of 4 week chunks. KONG: Savage Size in 12 Weeks is a workout program that is designed to add some serious mass within just a 12 week time period. The man who wrote it, Alex Bromley is a 17 year veteran of strength sports. He has competed in over 50 Strongman contests, even placing 5th at 105 kg World's Strongest Man, and 6th at the Arnold World Championships. Alex has worked with hundreds of lifters over the years, from recreational novices to America's Strongest Man winners, and he certainly knows how to do a program. 

The three 4-week blocks are separated by exercise selection, exercise order, and set and rep progression. The program is broken down into 3 phases:

Week 1-4: Volumizing

Week 5-8: Pyramids

Week 9-12: Reverse Pyramid

Program Highlights

  • 12 week program

  • Quality workouts

  • Knowledgeable coach


Coach: Geoffrey Verity Schofield
Level: Intermediate, advanced
Days Per Week: 6 days
Program Length: 10 weeks
Availability: Boostcamp App, spreadsheet

RAVAGE is a 10 week hypertrophy program that really pushes you to the limits. The RAVAGE program has you in the gym 6 days a week, allowing for one day of rest and recovery. This is a program that is designed more for intermediate lifters rather than beginner lifters, meaning if you are just starting out then perhaps you should check out some other programs, unless you feel as though you can keep up. This program is a toned down version of Geoff's own training routine that he's done for the past year to make massive gains.

Program Highlights

  • Pushes you to the limits

  • GVS uses the program too

Arnold Schwarzenegger Volume Workout

Coach: Arnold Schwarzenegger
Level: Advanced
Days Per Week: 6 days
Program Length: 16 weeks
Availability: Boostcamp App, spreadsheet

Arnold Schwarzenegger’s training routine is certainly not for the faint of heart, as he utilized a lot of volume compared to other bodybuilders during that time, like Mike Mentzer who stayed within the 6-8 rep range. Arnold’s training program included hitting each muscle group twice a week, allowing Sundays to recover. This program features a high frequency and high volume approach, training each major muscle group 2 times per week. This Arnold Schwarzenegger workout variation was featured in the book The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins.

Program Highlights

  • High volume

  • Intense workouts

  • Used by many successful bodybuilders

Dr. Swole PPLUL

Coach: Dr. Swole
Level: Novice, intermediate
Days Per Week: 5 days
Program Length: 8 weeks
Availability: Boostcamp App, spreadsheet

Dr. Swole's science-based PPLUL (Push Pull Legs Upper Lower) 5-day program is designed for late beginners, intermediates, and advanced athletes to maximize hypertrophy. This program is best suited for those with at least 2+ years of serious training. The PPLUL addresses some of the disadvantages of both PPL (Push Pull Legs) and UL (Upper Lower) splits. Traditional PPL tends to favor upper body more, while UL tends to favor lower body more. PPLUL combines the best of both and allows you to hit upper and lower body hard twice a week.

Program highlights:

  • Builds strength and muscle

  • Good amount of recovery


Coach: Brandon Campbell
Level: Novice, intermediate
Days Per Week: 4 days
Program Length: 12 weeks
Availability: Boostcamp App, spreadsheet

The Power Hypertrophy Upper Lower (PHUL) is an excellent workout program for the intermediate lifter who wants to develop their strength in heavy compound movements (squat, bench press, deadlift and overhead press), but also wants to add size to their physique. PHUL is created by Brandon Campbell, a beloved YouTube fitness educator with over 200K subscribers (@BasementBrandon). Brandon integrates the principles of bodybuilding and powerlifting into the PHUL workout to help you gain strength and muscle.


Boostcamp is the place to find all of these FREE workout programs. When you are looking for a program that will really push you to the limit, take a look right on the Boostcamp App, amongst other free programs, over fifty to be exact. When it comes to following a new workout program and seeing how you are progressing with it, you would want to find a platform that caters to your needs and guides you in the right direction. Boostcamp can help with that, and it can even help you to measure your progress, track your workouts, and continue with linear progression. You also do not have to choose from prewritten programs, you can create and customize your own!

Best Free Workout Programs Wrap Up

Overall, there are plenty of free powerlifting programs available for you to test out, no matter your skill set. Strength training is relevant for many different things, from lifting to other sports such as cycling, where strength training would be especially valuable for hill climbing. Have you tried any of the programs on our list? Feel free to swing over to Boostcamp to check out all of these programs.

Boostcamp has plenty of free programs that help with both strength and hypertrophy, be sure to check them out and follow Boostcamp on Instagram and subscribe on YouTube!