The best free athletic programs, compared
4 athletic programs, every one free and shown in full on its own page. Pick by how many days you can train, then by what you have to train with.
- 3 days a week: Kettlebell Full Body, Olympic Lifter
- 4 days a week: WS4SB 3
- 5 days a week: Wolverine
All 4, line by line
| Program | Days | Session | Length | Level | Equipment | By |
|---|---|---|---|---|---|---|
| Kettlebell Full Body | 3 | 55–70 min | Ongoing | Beginner | Kettlebells | Traditional |
| Olympic Lifter | 3 | 45–65 min | Ongoing | Intermediate | Barbell + a rack | Durata |
| WS4SB 3 | 4 | 40–55 min | 3-week cycle, repeats | Intermediate | Barbell + dumbbells | Joe DeFranco |
| Wolverine | 5 | 45–60 min | 4-week cycle, repeats | Intermediate | Full gym | David Kingsbury |
Session times are worked out from each program's sets, reps and rests: the same estimate the app shows.
Who each one suits
Kettlebell Full Body
Best forMade for anyone whose gym is a bell or two in the living room, a garage, or a park — minimal equipment, no barbell, no machines.
ProgressionEvery weighted movement runs double progression inside its rep range — swings work 12–20, goblet squats, rows and high pulls 8–12, cleans and presses 5–8.
Olympic Lifter
Best forThis is for lifters who already know the movements and want a structured week to build them — you've had some coaching or put in serious technique work, and you can snatch and clean & jerk safely, even if lightly.
ProgressionThe fast lifts micro-load: make all five doubles on the snatch or clean & jerk and the bar goes up 1 kg next session; miss twice at a weight and it drops 10% so you can rebuild speed and timing.
WS4SB 3
Best forBuilt for field and court athletes — football, rugby, basketball — who need strength and explosiveness at the same time, and for lifters who want an athletic template rather than pure powerlifting.
ProgressionEach max-effort variation progresses independently: because it only comes around once per 3-week rotation, you aim to beat that variation's previous top set each time it returns — Durata stores a separate working weight per lift and applies the increase automatically after a successful AMRAP top set.
Wolverine
Best forThis wolverine workout is for intermediates who want strength numbers and a visible physique from the same program and can genuinely commit five days a week — the volume only pays off if the sessions actually happen.
ProgressionEverything keys off a working max set at 90% of your true 1RM — the same conservative buffer as a 5/3/1 training max, and the reason week three's 90% sets are heavy but honest.
Common questions
How many days a week do these athletic programs take?
From 3 to 5 days a week. 3 days: Kettlebell Full Body and Olympic Lifter. 4 days: WS4SB 3. 5 days: Wolverine.
Which of these has the shortest sessions?
WS4SB 3, at about 40–55 minutes a session. Session times are worked out from each program's sets, reps and rests, the same estimate the app shows.
Which ones suit a beginner?
Kettlebell Full Body. It is written for lifters in their first year or so of training.
Can I run any of them without a gym?
Yes: Kettlebell Full Body (kettlebells). The rest need a barbell or a full gym.
Are these programs free?
Yes. All 4 are free to run in Durata, and every set of every session is shown on each program's own page.
Run any of them in Durata
Every program here is free in Durata, with each one's own progression worked out for you as you log.