The Best FREE Workout Programs for 2024
Written by the Boostcamp staff
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 bit better, you you can make progress in powerlifting, or maybe you want to train more for size than strength, like a bodybuilder. Maybe you are getting ready to step on the powerlifting platform and you need a good program to help you peak so you are ready the day of your meet. If any of these things apply to you, you've come to the right place, as our team has hand-picked the best FREE workout programs for 2024. The Boostcamp team has compiled a list of the top free workout programs on the internet to help you find the right training routine for your levels and goals, all 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 because it works for them, as those programs are not proven. The best workout programs of 2024 that we have selected 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 Quick List:
Best Bodybuilding Hypertrophy Programs Quick List:
Best Powerbuilding Programs Quick List:
Dr. Swole PPLUL
The Best Workout Programs of 2024
Now that you have seen what the list consists of, let’s dive into the the workout programs themselves.
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
Ravage
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
PHUL
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.
Where to Find More Workout Programs
When it comes to finding a good workout app with an extensive list of great programs to help you build up your muscle mass and strength and improve overall, check out the free Boostcamp App. You can find tons of different workout routines that will truly push you to the limit, and they are made by renowned evidence-based coaches. Boostcamp also lets you create your own custom routines and log your progress, which is great for tracking your progress and making linear progression.
To maximize your gains and simplify your fitness journey, consider using Boostcamp, the last lifting app you'll ever need. Boostcamp helps you track your progress, offers customizable training programs, and provides expert guidance to ensure you get the most out of your chosen workout program whether it's linear push pull legs or upper lower or whatever you choose. Start making the most of your workouts and download Boostcamp today!
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!
