routines, routines and more routines

[JP]

(credits to Ice_match from another forum for compiling this massive list! Duplicated with permission)

BODYBUILDING, STRENGTH, FAT LOSS, SPORT SPECIFIC, its all here!

Beginners/Intermediate

2 day

Workout Less And Achieve More- http://www.bodybuilding.com/fun/mahler62.htm

Part Time Beast- http://www.t-nation.com/readTopic.do?id=459274

Iron John: PVC and Press-Ups- http://www.t-nation.com/readTopic.do?id=834265

Holiday Workout Program- http://www.t-nation.com/readTopic.do?id=1376096

The Strong SHALL Survive- http://www.tc.umn.edu/~keen0018/strong.htm

Bodyweight Exercises For Size And Strength- http://www.bodybuilding.com/fun/mahler57.htm

Charles Staley A-B split- http://www.t-nation.com/readTopic.do?id=1383727

The MacGyver Workout- http://www.t-nation.com/readTopic.do?id=459514 (Good routine for when you have limited equipment)

3 day

Renaissance Body Development- http://www.t-nation.com/readTopic.do?id=700722

Strong Eye for the Weak Guy- http://www.t-nation.com/readTopic.do?id=1219624

Iron John: AIT Training- http://t-nation.com/findArticle.do;jses ... 7-training

The "Secret Workout"- http://www.dragondoor.com/articler/mode3/279/

Vasily's "Master of Masters" Training Program- http://danjohn.org/hmm.html

The WOR 2004. The World's Finest Workout Randomizer...don't settle for fakes!- http://danjohn.org/day.pdf


Perfect 10 Training- http://www.t-nation.com/readTopic.do;js ... ?id=725763

The Art of Waterbury- http://www.t-nation.com/readTopic.do;js ... ?id=693794

Primed For Muscle- http://www.t-nation.com/readTopic.do;js ... ?id=635888

Hybrid Hypertrophy- http://www.t-nation.com/readTopic.do;js ... ?id=580380

SOB Training- http://www.t-nation.com/readTopic.do;js ... ?id=561180

The Waterbury Method- http://www.t-nation.com/readTopic.do;js ... ?id=534922

Lift Fast, Get Big- http://www.t-nation.com/readTopic.do;js ... ?id=529331

Triple Total Training- http://www.t-nation.com/readTopic.do;js ... ?id=476508

Powerful Partials Program- http://www.t-nation.com/readTopic.do?id=1421267

Custom Hypertrophy Program- http://www.t-nation.com/readTopic.do?id=1426092

Training Economy- http://www.defrancostraining.com/articl ... conomy.htm

Undulating Periodization Part Two- http://www.bodybuilding.com/fun/alwyn4.htm

Undulating Periodization Part Three- http://www.bodybuilding.com/fun/alwyn5.htm

Madcow variation- Intermediate Program- http://www.geocities.com/elitemadcow1/5 ... ar_5x5.htm

Classic Football Strength Training- http://www.strengthcats.com/classicfootballII.htm

New Lifter Routine- http://www.deepsquatter.com/strength/ar ... nrodt4.htm

training routine #1- http://www.animalpak.com/html/article_d ... raining%0A

training routine #3- http://www.animalpak.com/html/article_details.cfm?ID=46

Customized Volume Training- http://www.t-nation.com/readTopic.do?id=543803

Rest Pause Training- http://www.t-nation.com/readTopic.do?id=460483

The Compound Solution For Puny Arms- http://www.bodybuilding.com/fun/mahler74.htm

GTG for Bigger Arms- http://www.bodybuilding.com/fun/mahler23.htm

Pump Up the Volume for your Body Type- http://www.bodybuilding.com/fun/mahler64.htm

Super Charging The 5x5 Program For Massive Strength Gains- http://www.mikemahler.com/5x5.html

Charles Staley A-B split- http://www.t-nation.com/readTopic.do?id=1383727

George State University's research on optimal hypertrophy- http://www2.gsu.edu/~wwwfit/hyper.html

Animal Mass' (Matt Reynolds) Favourite routines- http://forum.mesomorphosis.com/training ... 33013.html

DoggCrapp Training- http://www.intensemuscle.com/showthread.php?t=16023

Comeback Training: How to Get Your Lazy Butt Back in the Gym by Marc McDougal- http://www.mindandmuscle.net/mindandmus ... p?artID=20

The Quest for Size and Strength by Mike Robertson- http://www.robertsontrainingsystems.com ... quest.html

Hypertrophy Specific Training by Bryan Hancook- http://www.hypertrophy-specific.com/hst_index.html

4 day +

Build Muscle & Lose Fat Simultaneously?- http://www.bodybuilding.com/fun/kelly3.htm

A Training Philosophy For Solid Mass Gain- http://www.higher-faster-sports.com/tra ... sophy.html

The Skinny-Fat Ecto Part II- http://www.higher-faster-sports.com/skinnyfatecto2.html

Training for Easy Hard Gainers- http://www.t-nation.com/readTopic.do?id=498093

Training for Easy Hard Gainers II- http://www.t-nation.com/readTopic.do?id=524650

Single’s Club- http://www.t-nation.com/readTopic.do;js ... ?id=459290

The Anti-Bodybuilding Hypertrophy Program, Part II- http://www.t-nation.com/readTopic.do;js ... ?id=459211

Quattro Dynamo- http://www.t-nation.com/readTopic.do;js ... ?id=459216

Westside for Skinny Bastards- http://www.defrancostraining.com/articl ... stside.htm

Westside for Skinny Bastards II- http://www.defrancostraining.com/articles/articles.htm

Undulating Periodization Part One- http://www.bodybuilding.com/fun/alwyn3.htm

training routine #6- http://www.animalpak.com/html/article_details.cfm?ID=49

10 Reasons To Do The 3x3 Program For Strength Or Size- http://www.mikemahler.com/3x3.html

Testosterone and Growth Hormone Workouts- http://www.mikemahler.com/testosterone.html

54321 Shut Up And Train!- http://www.mikemahler.com/54321.html

High Frequency Training: More Frequency Equals Faster Results- http://www.mikemahler.com/HFT.html

3-5 Gradual High Volume Program For Incredible Gains In Size And Strength- http://www.mikemahler.com/gradual.html

Rotation Training For Multiple Goals- http://www.bodybuilding.com/fun/mahler76.htm

16 Week Training Cycle! No More Confusion- http://www.bodybuilding.com/fun/mahler59.htm

Westside for Bodybuilders by Kethnaab- http://www.fortifiediron.com/invision/i ... opic=32713

MT's Chris Mason's Hypertrophy Routine- http://www.muscletalk.co.uk/m_1606251/tm.htm

Advanced Trainers

The Torso Solution by Christian Thibadeau- http://www.t-nation.com/readTopic.do?id=1403235

HSS-100: Shoulder Specialization by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1151810

HSS-100: Back Specialization by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1076164

Most Powerful Program Ever?The HSS-100 Program — Bodybuilding With an Edge by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1031781

HSS-100: Chest Specialization by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=1236824

12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=840637

East European Bodybuilding by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=604433

Shoulders Overhaul by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=469072

Optimized Volume Training by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459276

Pendulum Bodybuilding by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459408

Bodybuilding's Next Frontier by Chad Waterbury- http://www.t-nation.com/readTopic.do?id=905832

Vince Gironda's 8x8 routine- http://www.ironguru.com/Home/tabid/637/ ... d-8x8.aspx

Vince Gironda's 10-8-6-15 routine- http://www.palmieribodybuilding.com/10% ... rticle.pdf

Vince Gironda's Train 21 days rest 7 routine- http://www.palmieribodybuilding.com/FromTrain21.pdf

Unchartered Leg Routines to Pack on Size by Mike Mahler- http://www.bodybuilding.com/fun/mahler26.htm

Westside for Bodybuilders (a bench specialisation program) by Joel Marion- http://www.t-nation.com/readTopic.do;js ... ?id=850882

The Gironda System by Christian Thibadeau- http://www.t-nation.com/readTopic.do?id=1100725

High Performance Core Training by Mike Robertson- http://www.t-nation.com/readTopic.do?id=1098876

New Arm Size, Right Now by Charles Poliquin- http://www.t-nation.com/readTopic.do?id=1068503

Hypertrophy Booster Shots by Chad Waterbury- http://www.t-nation.com/readTopic.do?id=1063194

Sicilian Volume Training by Paul Contrazo- http://www.t-nation.com/readTopic.do?id=1532758

Hamstrings times two by Charles Poliquin- http://www.t-nation.com/readTopic.do;js ... ?id=773872

The "No Curl" Biceps Program, Part Two by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;js ... ?id=797992

8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;js ... ?id=818555

Heavy Duty GTG by Mike Mahler- http://www.bodybuilding.com/fun/mahler77.htm

The lost art of Hamstring training by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... ?id=826798

12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... ?id=840637

The Holiday Program by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do?id=843024

Pendulum Training- http://www.t-nation.com/readTopic.do;js ... ?id=459408

Renegade Bodybuilding- http://www.t-nation.com/readTopic.do;js ... ?id=459589

Hardcore Bodybuilding Routine- http://www.tc.umn.edu/~keen0018/size.htm


Strength

Powerlifting

Workout Less And Achieve More- http://www.bodybuilding.com/fun/mahler62.htm

Five Killer Tips To Improve Your Military Press- http://www.bodybuilding.com/fun/mahler61.htm

Rotation Training For Multiple Goals- http://www.bodybuilding.com/fun/mahler76.htm

Rest Pause Training To Train The CNS For Super Strength- http://www.mikemahler.com/restpause.html

High Frequency Training For Dramatic Strength Gains- http://www.mikemahler.com/HFT.html

Pendulum Powerlifting by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=459551

Vitaly Papazov. Training program- http://www.zyworld.com/powerlifting/pap ... ning00.htm

Sergey Popov. Bench Press training program- http://www.zyworld.com/powerlifting/documents/popov.htm

Boris Sheiko. CMS & MS training program #1- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Boris Sheiko. Beginners' training program #2- http://www.zyworld.com/powerlifting/sheikotraining2.htm

Yuri Ustinov. Sheiko training test- http://www.zyworld.com/powerlifting/bizontest2.htm

Tom O'Brien's 3 Lifts Training Program.- http://www.zyworld.com/powerlifting/wt- ... ntages.xls

12 week russian cycle ( Excel )- http://calc/Russian_cycle.xls

Korte 3x3 Annual Plan Jan- July- http://www.deepsquatter.com/strength/ar ... korte4.htm

Korte 3x3 Annual Plan July- November- http://www.deepsquatter.com/strength/ar ... korte5.htm

Metal Militia Bench Routine by Sebastian Burns- http://www.geocities.com/metalmilitiabe ... ticle.html

Strength-Focused Mesocycle- http://www.t-nation.com/readTopic.do;js ... ?id=485341

Sheiko style training: http://www.butenko.org/workout.htm

Bob Youngs Westside for beginners- http://www.elitefts.com/documents/in_th ... y_BobY.htm

15 week to super strength by Kelly Baggett- http://www.athletes.com/fun/kelly1.htm

Twelve Week Periodized Peaking Cycle For Power Lifters! by Dr.Squat- http://www.athletes.com/fun/drsquat11.htm

Powerlifting Routines- http://www.fortifiediron.net/mambo/inde ... &Itemid=63

Killer Russian Workout by Pavel Tsatsouline- http://www.dolfzine.com/page304.htm

Conjugate 3x3- http://www.deepsquatter.com/strength/ar ... anna15.htm

Metal Militia Training Article by Sebastian Burns- http://www.geocities.com/metalmilitiabe ... ticle.html

Ed Coan deadlift routine- http://www.powerpage.net/coanphildead.html

Sheiko Beginners program- http://www.zyworld.com/powerlifting/sheikotraining1.htm

Monthly training plan #1 of Candidates to Master of Sport* and Masters of Sport* in preparation period. By Boris Sheiko.- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Bench Press Training System by Boris Sheiko- http://www.zyworld.com/powerlifting/benchsheiko.htm


Olympic Lifting

Russian Training- http://www.tc.umn.edu/~keen0018/russian.htm

Bulgarian Olympic Training- http://www.tc.umn.edu/~keen0018/bulgar.htm

Olympic Lifting Routines- http://www.fortifiediron.net/mambo/inde ... &Itemid=64

Advanced Olympic lifting program- http://www.qwa.org/programs/tadv13.asp

Calpian Weightlifting Program by Matt Foreman- http://www.fdzine.com/calpian/matt_foreman.html

East Coast Gold Olympic Program- http://www.eastcoastgold.org/sampleWK.html



Sports specific

Pendulum Training for Athletes by Christian Thibaudeau- http://www.t-nation.com/readTopic.do?id=471208

Bill Starr's 5x5- http://www.strengthcats.com/classicfootballII.htm

SEAL's workout- http://www.navyseals.com/community/navy ... t_main.cfm

Dinosaur westside- http://www.tc.umn.edu/~keen0018/dtr.htm

Bill Starrs the strongest shall survive- http://www.deepsquatter.com/strength/ar ... nrodt4.htm

Kettlebell training- http://www.dolfzine.com/page418.htm

Strongman training- http://www.tc.umn.edu/~keen0018/produce.htm

Davidson College Football Program- http://www.elitefts.com/documents/davidson_football.htm

Training for the highschool athlete- http://www.elitefts.com/documents/Train ... hletes.htm

Undulating Periodization for athletes by Alwyn Cosgrove- http://www.athletes.com/fun/alwyn7.htm

Strongman workout by Corey St.Clair- http://www.athletes.com/fun/strongman24.htm

Basketball Strength Training- http://www.athletes.com/fun/elite8.htm

In season American Football Program- http://www.defrancostraining.com/ask_jo ... -07-20.htm

Program for wrestlers- http://www.defrancostraining.com/ask_jo ... -10-31.htm

6 Week Vertical Jump Program- http://www.defrancostraining.com/ask_jo ... -10-10.htm

In season football program- http://www.defrancostraining.com/ask_jo ... -10-03.htm

Keg and Tire training by Allen Hedrick- http://www.t-nation.com/readTopic.do;js ... ?id=783699

21 week vertical jump program by Ferdrick Hatfield- http://www.drsquat.com/index.cfm?action ... ticleID=24

Hopkins Football 2000 Summer Lifting: Upperclassmen by Bill Starr- http://p080.ezboard.com/foldschoolstren ... =139.topic

Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... ?id=859906

Informative

Muscle Fibres, Training and More by Dr. Mel Siff- http://forum.bodybuilding.com/showthrea ... adid=74001

Squatting By Dr.Mel Siff- http://forum.bodybuilding.com/showthrea ... adid=68739

The Gable Method by Dan John- http://www.t-nation.com/readTopic.do?id=1064736

Shoulder Savers by Eric Cressey- http://www.t-nation.com/readTopic.do?id=1055409

Got Training By Brijesh Patel- http://www.ruggedmag.com/index.php?type ... e&i=12&a=5

Olympic Lifting 101 by Brijesh Patel- http://www.ruggedmag.com/index.php?type ... e&i=14&a=5

Cracking the Rotator Cuff Conundrum by Eric Cressey- http://www.ruggedmag.com/index.php?type=Article&i=2&a=5

If It's Not Cosgrove, It's Crap! by Alwyn Cosgrove- http://www.t-nation.com/readTopic.do;js ... ?id=863599

DB Hammers training methods- http://www.elitefts.com/documents/pick_ ... hammer.htm

Anyone looking for the science etc behind training should go to- http://powerdevelopmentinc.com/phpBB2/v ... c.php?t=32

Eight Keys by Dave Tate- http://www.t-nation.com/findArticle.do? ... =267eight2

loads on Dual Factor training by Matt Reynolds http://www.elitefitness.com/forum/showt ... p?t=375215

The High Frequency Secret by Chad Waterbury- http://www.t-nation.com/readTopic.do;js ... ?id=755131

The Specialization Zone Emphasis Training for Advanced Physique Enhancement by Christian Thibaudeau- http://www.t-nation.com/readTopic.do;js ... ?id=753073

The Warm-Up Manifesto, Part I Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do;js ... ?id=804576

The Warm-Up Manifesto, Part II, Think performance, not fatigue! by John Paul Catanzaro- http://www.t-nation.com/readTopic.do;js ... ?id=805661

Iron John: What You Know Vs. What You Do by Dan John- http://www.t-nation.com/readTopic.do;js ... ?id=806745

10 uses for a smith machine by Eric Cressey- http://www.t-nation.com/readTopic.do;js ... ?id=810548

Advanced Dumbbell Training by Allen Hedrick- http://www.t-nation.com/readTopic.do;js ... ?id=822808

How to strengthen rosie and her five friends by Jim Wendler- http://www.elitefts.com/documents/rosie.htm

The Triumvirate By Jim Wendler- http://www.elitefts.com/documents/Triumvirate.htm

Transformation of a Young Athlete By Zach Even-Esh- http://www.elitefts.com/documents/young-athlete.htm

Exercises you've never tried- http://www.t-nation.com/readTopic.do;js ... ?id=829136


Man with a Plan, Part 1- http://www.robertsontrainingsystems.com ... plan1.html

Man with a Plan, Part 2- http://www.robertsontrainingsystems.com ... plan2.html

Man with a Plan, Part 3- http://www.robertsontrainingsystems.com ... plan3.html

Man with a Plan, Training Template- http://www.robertsontrainingsystems.com ... _temp.html

Rope Revolution by Chad Waterbury- http://www.t-nation.com/readTopic.do;js ... id=1116219

The Band Man by Dave Tate- http://www.t-nation.com/readTopic.do?id=1105903

Loading the Organism by Matthew Perryman- http://www.elitefts.com/documents/loadi ... ganism.htm

Loading the Organism by Matthew Perryman- http://www.elitefts.com/documents/loadi ... ganism.htm

18 tips for bullet proof knees by Mike Robertson- http://www.t-nation.com/readTopic.do;js ... id=1127149

Fat Loss

Lactic Acid Training for Fat Loss by Charles Poliquin- http://www.t-nation.com/readTopic.do;js ... ?id=724381

Outlaw Strength and Conditioning- http://www.t-nation.com/readTopic.do;js ... ?id=459262

10x3 for Fat Loss by Chad Waterbury- http://www.t-nation.com/readTopic.do;js ... ?id=795366

Get Lean without dieting- http://www.t-nation.com/readTopic.do?id=877549&pageNo=0

Full Body Fat Loss by Joel Marion- http://www.ruggedmag.com/index.php?type ... &i=17&a=10

Puke In Your Shoes by Marc McDougal- http://www.ruggedmag.com/index.php?type=Article&i=9&a=6


WSP Part I- http://www.t-nation.com/readTopic.do?id=996446
WSP Part II- http://www.t-nation.com/readTopic.do?id=1018244
WSP Part III- http://www.t-nation.com/readTopic.do?id=1038326
WSP Part IV- http://www.t-nation.com/readTopic.do?id=1059693

The End of Boring Cardio Workouts by Mike Mahler- http://www.bodybuilding.com/fun/mahler80.htm

[Joe C]

Wow, fantastic list, JP! Thanks for posting this, should keep me busy during downtime at work.

Any list with Cressey in it has to be good.

[jemmyducks]

Amazing, JP!

Do you charge for this 4-year university program?

[tempehmomma]

Thanks for doing all that research JP, You Rock!

[JP]

hey guys, i only did the copy & paste part

on the top of the massive list:

(credits to Ice_match from another forum for compiling this massive list! Duplicated with permission)

Ice has been compiling that list for ages, and it really is the most comprehensive one i have ever seen

[quadrant6]

Great thread.

This is not a specific training routine but a very good article covering lots of foundational stuff for all to ingest and consider when choosing or modifying a routine.

http://www.higher-faster-sports.com/tra ... sophy.html

[aliquis]

OMloiG (Oh my lack of imaginary god)!

Awesome, lots to read

I do wonder if it's some sort of "the best of the best" or just a collection of various programs.

[skoptic]

OMG - ridiculously good list .... just what I need

Thanks loads.....

[lentil power]

Hi, the powerlifting section needs updating - the links below are dead/broken or the domains are parked:

Vitaly Papazov. Training program- http://www.zyworld.com/powerlifting/pap ... ning00.htm

Sergey Popov. Bench Press training program- http://www.zyworld.com/powerlifting/documents/popov.htm

Boris Sheiko. CMS & MS training program #1- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Boris Sheiko. Beginners' training program #2- http://www.zyworld.com/powerlifting/sheikotraining2.htm

Yuri Ustinov. Sheiko training test- http://www.zyworld.com/powerlifting/bizontest2.htm

Tom O'Brien's 3 Lifts Training Program.- http://www.zyworld.com/powerlifting/wt- ... ntages.xls

12 week russian cycle ( Excel )- http://calc/Russian_cycle.xls

Metal Militia Bench Routine by Sebastian Burns- http://www.geocities.com/metalmilitiabe ... ticle.html

Sheiko style training: http://www.butenko.org/workout.htm

15 week to super strength by Kelly Baggett- http://www.athletes.com/fun/kelly1.htm

Twelve Week Periodized Peaking Cycle For Power Lifters! by Dr.Squat- http://www.athletes.com/fun/drsquat11.htm

Powerlifting Routines- http://www.fortifiediron.net/mambo/inde ... &Itemid=63

Killer Russian Workout by Pavel Tsatsouline- http://www.dolfzine.com/page304.htm

Metal Militia Training Article by Sebastian Burns- http://www.geocities.com/metalmilitiabe ... ticle.html

Sheiko Beginners program- http://www.zyworld.com/powerlifting/sheikotraining1.htm

Monthly training plan #1 of Candidates to Master of Sport* and Masters of Sport* in preparation period. By Boris Sheiko.- http://www.zyworld.com/powerlifting/sheikocms-ms1.htm

Bench Press Training System by Boris Sheiko- http://www.zyworld.com/powerlifting/benchsheiko.htm

[Cardio-Freak]

Routines are very important. Great collection!

[jah_militant]

Hi, I've been using Jim Wendler's 5,3,1, program for a while and it's genius! it's meant to be for strength training, but I've made some serious gains with it in the last 6 months or so...

here's the link :

http://www.t-nation.com/free_online_art ... e_strength


good luck!

[micalhassi]

Great post are shared by you. I appreciate to you on that.
Routine have many much importance for body builders or fitness perspective. If right routine for right body part is applied then it means that body gain strong muscles with attractive body figure.