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  1. #1
    Registered User latrell's Avatar
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    Best Workout Routines

    Hi, I thought i'd make a thread to make it easier and to help people find routines. Here are the best training programs I know of and have found:

    Bill Starr/Madcow2 5x5 Programs
    http://www.geocities.com/elitemadcow...nts_thread.htm

    Mark Rippetoe Program
    http://forum.bodybuilding.com/showthread.php?t=998224

    All Chad Waterbury Programs (all spreadsheets and links)
    http://216.17.22.84/...CW_Programs.zip

    Frankie NY's Mass Building Program
    http://www.muscletalk.co.uk/Frankie_NY's_Mass_Building_Program/m_8817/tm.htm

    Lee Hayward 12 Week Program
    http://www.leehayward.com/workout_programs/index.htm

    Max-OT Training
    http://www.freedomfly.net/Documents/MAX-OT.pdf

    HST Training Principles
    http://www.hypertrophy-specific.com/hst_notes.html

    Vince Gironda 8x8
    http://www.bodybuildingforyou.com/ar...ets-of-8-2.htm

    Powerlifting and Foundational Programs
    http://www.weightliftingdiscussion.com/routines.html#5

    Mike Mentzer Heavy Duty HIT Program
    http://www.musclenet.com/mikementzerheavyduty.htm



    There you go guys, a guide of the better training principles, enjoy and add if you know other principles or better programs,

    cheers.
    Last edited by RipStone; 10-25-2007 at 02:25 PM.
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  2. #2
    Registered User latrell's Avatar
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    a few more..

    Arnold Workout Routine
    http://www.askmen.com/sports/bodybui...tness_tip.html

    Dante's Dogg Crapp Method
    Thers a lot of writeups, look on ******** or intense muscle for extensive writeups
    http://cybermessageboard.hypermart.n...topic.php?t=24

    Optomized Volume Training (OVT)
    http://www.t-nation.com/findArticle.do?article=257ovt2
    Last edited by latrell; 04-24-2006 at 09:40 PM.
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  3. #3
    Registered User latrell's Avatar
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    bump:
    German Volume Training
    http://www.bodybuilding.com/fun/luis13.htm
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  4. #4
    Tough as Nails Andalite's Avatar
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    ok.. so i'm here to contribute:

    HST for Dummies Parts by hepennypacker52:
    http://forum.bodybuilding.com/showthread.php?t=280813
    http://forum.bodybuilding.com/showthread.php?t=714401

    The Official List of All of Charles Poliquin's Programs and Articles:
    http://forum.bodybuilding.com/showthread.php?t=703774

    The Official List of All of Dave Tate's Programs and Articles:
    http://forum.bodybuilding.com/showthread.php?t=702839

    The Official List of All of Christian Thibaudeau's Programs and Articles:
    http://forum.bodybuilding.com/showthread.php?t=687623

    The Official List of All of Chad Waterbury's Programs and Articles:
    http://forum.bodybuilding.com/showthread.php?t=643686

    Max OT for Dummies:
    http://forum.bodybuilding.com/showthread.php?t=508611

    Official OVT Discussion Thread:
    http://forum.bodybuilding.com/showthread.php?t=713696

    Official 5x5 Discussion Thread:
    http://forum.bodybuilding.com/showthread.php?t=667998

    Other Articles which will help Beginners:

    Why arent you Growing...?
    http://forum.bodybuilding.com/showthread.php?t=732835

    Plyometrics:
    http://forum.bodybuilding.com/showthread.php?t=734440

    ---x---

    i'll add more as and when i find them....

    hope this helps

    Andalite
    Last edited by Andalite; 04-24-2006 at 10:58 PM.
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    Journal
    http://forum.bodybuilding.com/showthread.php?t=159092201
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  5. #5
    Registered User latrell's Avatar
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    thanks great handy list going.
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  6. #6
    Registered User latrell's Avatar
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    Defranco's Westside 4 Skinny Bastards (WS4SB)
    http://www.defrancostraining.com/art...s_westside.htm

    Squats n Milk Program
    http://anabolicminds.com/forum/fla-t...at-n-milk.html

    S.A.I.S Mass Building Routine
    http://www.bodybuilding.com/fun/jeff1.htm
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  7. #7
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    Nice thread Reps, keep up the good work you guys, this makes things a lot less chaotic!
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  8. #8
    Tough as Nails Andalite's Avatar
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    Originally Posted by TheCore
    Nice thread Reps, keep up the good work you guys, this makes things a lot less chaotic!
    yes, thats the point...
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    Journal
    http://forum.bodybuilding.com/showthread.php?t=159092201
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  9. #9
    Crossing the Rubicon Serpens Aeon's Avatar
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    I wholeheartedly approve of this.
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  10. #10
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    Originally Posted by latrell
    All Chad Waterbury Programs (all spreadsheets and links)
    http://216.17.22.84/...CW_Programs.zip
    This links doesn't work...
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  11. #11
    Registered User reagan123's Avatar
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    just saying thanks.
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  12. #12
    Tough as Nails Andalite's Avatar
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    ok.. so i got some more threads up my sleeve

    here we go:

    Training Articles:

    Designing a Full Body Routine by Cowpimp:
    http://www.bodybuilding.net/training...pimp-2019.html

    Designing a Split Routine by CowPimp :
    http://www.bodybuilding.net/training...pimp-2018.html

    Guide To Designing A Routine by CowPimp:
    http://www.bodybuilding.net/training...pimp-2017.html

    How To Build Bigger Biceps In 3 Easy Steps by Jeff Anderson:
    http://www.bodybuilding.net/training...rson-2016.html

    Size Vs. Strength by The Iron Addict:
    http://www.bodybuilding.net/training...dict-2027.html

    Training Volume Affects Testosterone by WantingMuscle7:
    http://www.bodybuilding.net/training...erone-924.html

    Workout Program Articles:

    Exercise Selection from Arnold Encyclopedia by 0311:
    http://www.bodybuilding.net/training...opedia-47.html

    Dual Factor Training (DFT) by 0311:
    http://www.bodybuilding.net/training...t-5x5-854.html

    Weightloss Articles:

    Fat Loss Basics by Sleazy:
    http://www.bodybuilding.net/weightlo...asics-948.html

    Iron Cardio by 0311:
    http://www.bodybuilding.net/weightlo...ardio-932.html

    Guide to Cutting, Bulking and Maintainance by anuj247:
    http://www.bodybuilding.net/weightlo...ance-2020.html

    Supplement Articles:

    Creatine FAQ by Sleazy:
    http://www.bodybuilding.net/nutritio...html#post16403

    ----x----

    thats all for now... more will come with time..
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    http://forum.bodybuilding.com/showthread.php?t=159092201
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  13. #13
    Registered User latrell's Avatar
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    Originally Posted by TheCore
    This links doesn't work...
    sorry man, ok here it is in an attatchment. I will thanks andalite for contributing, i will defenit post more, ill be back soon.
    Attached Files
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  14. #14
    NASM Certified Trainer Sullyx44's Avatar
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    Sticky
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  15. #15
    Registered User latrell's Avatar
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    specfic programs from various sites:

    Wanna Be Big Workouts 1-3
    http://www.wannabebig.com/category.php?cat=4

    24 Workout Mass Blitz
    http://abcbodybuilding.com/bulking%2...t%20levlel.php

    Muscle Blitz Training Routines
    http://www.muscleblitz.com/bodybuilding_routines.htm
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  16. #16
    Powerbuilder all pro's Avatar
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    I don't have links but I thought I would post my 3 favorites

    Bill Starr's Beginners 5x5
    Monday – Heavy Day
    Powercleans – 5 sets of 5
    Bench – 5 sets of 5 1x10 weight from 3rd set
    Squat – 5 sets of 5 1x10 weight from 3rd set
    set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target

    Wednesday – Light Day
    Powercleans – 5 sets of 5
    Bench – 5 sets of 5 1x10 weight from 3rd set
    Squat – 5 sets of 5 1x10 weight from 3rd set
    set 5 use weight from 3rd set of Monday

    Friday - Medium
    Powercleans – 5 sets of 5
    Bench – 5 sets of 5 1x10 weight from 3rd set
    Squat – 5 sets of 5 1x10 weight from 3rd set
    set 5 use weight 4th set of Monday

    1 set of Stiff leag dead lift each workout 1 workset 10 reps
    1 set of weighted situps
    add 5 pounds each week until failure occurs, then reduce the weight 25 pounds the following week and start again.

    ALL PRO's Periodized 5x5 SETUP
    Workout A
    Power Clean 5x5
    Bench Press 5x5 1x10
    Squat 5x5 1x10
    Stiff Leg Dead Lift 1x10
    Weight Situps 1x10

    Workout B
    Dead Lift 5x5
    Shoulder Press 5x5 1x10
    Bent Row 5x5 1x10
    Stiff Leg Dead Lift 1x10
    Weight Situps 1x10

    Middle Workout
    Calve Press 2x10
    Leg Extension 2x10
    Leg Curl 2x10
    Pull Over / Pull Down 2x10
    Dumb bell Bench Press 2x10
    Barbell Arm Curl 2x10
    Tricep Press 2x10
    Standing Row 2x10

    5x5 pyramid 2x10s
    set 1 35% 50%
    set 2 70% Target
    set 3 80%
    set 4 90%
    set 5 Target
    set 6 80%
    15 Week cycle
    Weeks 1-5 2 workouts per week workout A 2 days off workout B 3 days off
    Weeks 6-10 3 workouts per week ABA BAB ABA BAB ABA
    Weeks 11-15 3 Workouts per week AMB
    Weight progression for 5x5
    Week 1 20% less than 5 rep max
    Week 2 10% less than 5 rep max
    Week 3 5% less than 5 rep max
    Week 4 5 rep max
    Week 5 Test week upto 200 pounds add 5 pounds 200 pounds and over add 10 pounds

    8 Week Periodized Program
    Work out A
    Power Clean
    Bench Press
    Squat
    Stiff Leg Dead Lift 1x10

    Work out B
    Dead Lift
    Shoulder Press/ Military Press
    Bent Over Rows
    Stiff Leg Dead Lift 1x10
    All percentages are percent of 1 RM
    Week # set 1 set 2 set 3 set 4 set 5 set 6
    1 25% x 10 50% x 10 55% x 10 60% x 10 65% x 10 XXXXX
    2 27.5% x 10 55% x 10 60% x 10 65% x 10 70% x 10 XXXXX
    3 30% x 10 60% x 10 65% x 10 70% x 10 75% x 10 XXXXX
    4 25% x 5 50% x 5 60% x 5 70% x 5 80% x 5 70% x 10
    5 27.5 x 5 55% x 5 65% x 5 75% x 5 85% x 5 70% x 10
    6 30% x 5 60% x 5 70% x 5 80% x 5 90% x 5 70% x 10
    7 25% x 3 50% x 3 65% x 3 80% x 3 95% x 3 70% x 10
    8 27.5% x 3 55% x 3 70% x 3 85% x 3 100% x 3 70% x 10
    Bodybuilder, n. A weight lifter too weak to be a powerlifter.
    Powerlifter, n. A weight lifter too fat to be a bodybuilder.
    HIT Jedi, n. The fitness equivalent to Al Qaeda, except
    rather than fly planes into buildings, devotees fly
    steaming piles of dogmatic horse**** into your ears
    and down your throat.

    Every thing works..........for about 6 weeks.
    Hard gainer = under eater
    _____________________________________________

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  17. #17
    Registered User latrell's Avatar
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    to all you noobs, instead of flooding the boards with b.s selfmade workouts, use one of these proven workouts that have produced successful bodybuilders.
    Last edited by latrell; 04-25-2006 at 07:42 PM.
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  18. #18
    Tough as Nails Andalite's Avatar
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    Originally Posted by latrell
    to all you noobs, instead of flooding the boards with b.s selfmade workouts, use one of these proven workouts that have prdouced successful bodybuilders.
    i second that WHOLEHEARTEDLY..!!!
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  19. #19
    Registered User -holdup-'s Avatar
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    Thumbs up

    Thanks for the listing people. Out of these listed above, what is most suitable for a beginner looking to put on mass (size) rather than increasing strength (size is by far the main priority.) Ive been told about ripptoes program but also that it is mainly for strength gains as opposed to size gains, whilst HST is the best program to increase muscle size. True?

    Thanks in advance for the constructive advice
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  20. #20
    Registered User latrell's Avatar
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    well you have been told right, because you are a beginner you need to build a good base, mass wise and strength wise. Everyone here would recommend 5x5 sf or riptoe program, look through both and choose the one better suited for you.


    cheers.
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    I dont think this is the place for just random training articles, but rather links to professionally made and proven to be effective workout programs.

    Well done and thanks
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  22. #22
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    yep
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  23. #23
    Tough as Nails Andalite's Avatar
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    Originally Posted by Provoked
    I dont think this is the place for just random training articles, but rather links to professionally made and proven to be effective workout programs.

    Well done and thanks
    your welcome....
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    Tough as Nails Andalite's Avatar
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    IRON MANS BULKING AND POWERLIFTING ROUTINES:
    http://www.ironmagazineforums.com/sh...ad.php?t=60704

    IRON MANS BULKING DIET:
    http://www.ironmagazineforums.com/sh...ad.php?t=60703

    IRON MANS CUTTING ROUTINE:
    http://www.ironmagazineforums.com/sh...ad.php?t=60702

    IRON MANS FAQ:
    http://www.ironmagazineforums.com/sh...ad.php?t=59167

    IMHO, read the FAQs... i know its 50+ pages, but its VERY IMPORTANT....

    best of luck

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  25. #25
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    Originally Posted by Provoked
    I dont think this is the place for just random training articles, but rather links to professionally made and proven to be effective workout programs.

    Well done and thanks
    your very welcome
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  26. #26
    Registered User latrell's Avatar
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    Registered User latrell's Avatar
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    for those who asked i emailed the mods about this thread.
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    Wink

    Bump.

    Help for all newbies (myself included). Good info you wont find in magazines.
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    hey guys, i was just wondering what program would be best for a building mass... i've been lifting for a good year and a half and i got a good base so im just looking to expand on that...

    Thanks guys.
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