The best free powerlifting programs, compared
3 powerlifting 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.
- 4 days a week: Juggernaut Method 2.0
- 5 days a week: Candito 6 Week Strength, nSuns LP
All 3, line by line
| Program | Days | Session | Length | Level | Equipment | By |
|---|---|---|---|---|---|---|
| Juggernaut Method 2.0 | 4 | 35–50 min | 16 weeks | Intermediate | Full gym | Chad Wesley Smith |
| Candito 6 Week Strength | 5 | 25–35 min | 6 weeks | Intermediate | Barbell + dumbbells | Jonnie Candito |
| nSuns LP | 5 | 50–65 min | Ongoing | Advanced | Full gym | nSuns |
Session times are worked out from each program's sets, reps and rests: the same estimate the app shows.
Who each one suits
Juggernaut Method 2.0
Best forPick the Juggernaut Method if you're an intermediate who does better with a defined start and finish than an endless monthly loop — or an athlete who can't afford to be fried by constant near-max lifting.
ProgressionTake the Tens wave as the pattern.
Candito 6 Week Strength
Best forThis block is for intermediate lifters who want to convert a training cycle into visible PRs, and it slots naturally into the last six weeks before a powerlifting meet or a planned gym max-out.
ProgressionThere are no per-session weight decisions.
nSuns LP
Best forRun n suns 531 when a novice program has stopped paying out and you respond well to volume.
ProgressionThe training max moves weekly, and the 1+ AMRAP decides by how much — the spreadsheet's own table: 0–1 reps holds, 2–3 earns a small bump, 4–5 a bigger one, 6 or more the biggest, with lower-body lifts taking larger steps than upper.
Common questions
How many days a week do these powerlifting programs take?
From 4 to 5 days a week. 4 days: Juggernaut Method 2.0. 5 days: Candito 6 Week Strength and nSuns LP.
Which of these has the shortest sessions?
Candito 6 Week Strength, at about 25–35 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?
None of these is written for beginners. The intermediate ones are Juggernaut Method 2.0 and Candito 6 Week Strength.
Are these programs free?
Yes. All 3 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.