A routine for all...

[surferph34]

THis is a comprehensive list of training routines. Find what your training for and enjoy.

Hypertrophy

Kelly Baggett

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/...hilosophy.html

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

Christian Thibaudeau

Ab Training for Athletes and Babe Hounds- http://www.t-nation.com/readTopic.do?id=459670


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

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

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

Dan John

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

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

Iron John: AIT Training- http://t-nation.com/findArticle.do;j...5-137-training

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

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

One Lift a Day Stuff- http://danjohn.org/page15.html

The Body is One Piece Program- http://danjohn.org/page16.html

The Thirteen Minute Drill- http://danjohn.org/13min.html

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


Chad Waterbury Routines

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

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

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

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

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

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

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

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

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

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

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


Joe DeFranco

Westside for Skinny Bastards- http://www.defrancostraining.com/art...s_westside.htm

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

Training Economy- http://www.defrancostraining.com/art...ng-economy.htm

Alwyn Cosgrove

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

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

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


Bill Starr

Madcow variation- Intermediate Program- http://www.geocities.com/elitemadcow...Linear_5x5.htm

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

New Lifter Routine- http://www.deepsquatter.com/strength...s/manrodt4.htm

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

Animal Pak

training routine #1- http://www.animalpak.com/html/articl...on=training%0A

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

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


Mike Mahler

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

When Life Gets Stressful, Turn To Back-up Training Programs- http://www.mikemahler.com/backup.html

3x3 Program For Incredible Gains In Size Or Strength- http://www.mikemahler.com/3x3.html

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

Condense Time And Get Bigger And Stronger Faster!- http://www.mikemahler.com/CT.html

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

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

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

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

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

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

Others

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/train...134233013.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/mindand...e.php?artID=20

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

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

Advanced Trainers

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/6...6-and-8x8.aspx

Vince Gironda's 10-8-6-15 routine- http://www.palmieribodybuilding.com/...%20Article.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...ydra?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

Most Powerful Program Ever? By Christian Thibadeau- http://www.t-nation.com/category.jsp...ID=33&pageNo=1

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

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

8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove- http://www.t-nation.com/readTopic.do...ydra?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...ydra?id=826798

12 weeks to war-ready guns! by Christian Thibaudeau- http://www.t-nation.com/readTopic.do...ydra?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...ydra?id=459408

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

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


Strength

Powerlifting

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

Vitaly Papazov. Training program- http://www.zyworld.com/powerlifting/...training00.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/...ercentages.xls

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

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

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

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

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

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

Bob Youngs Westside for beginners- http://www.elitefts.com/documents/in...ng_by_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/i...d=77&Itemid=63

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

Conjugate 3x3- http://www.deepsquatter.com/strength...es/hanna15.htm

Metal Militia Training Article by Sebastian Burns- http://www.geocities.com/metalmiliti...ngArticle.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/i...d=80&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/n...rkout_main.cfm

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

Bill Starrs the strongest shall survive- http://www.deepsquatter.com/strength...s/manrodt4.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/Tr...l-athletes.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...e_04-07-20.htm

Program for wrestlers- http://www.defrancostraining.com/ask...e_03-10-31.htm

6 Week Vertical Jump Program- http://www.defrancostraining.com/ask...e_03-10-10.htm

In season football program- http://www.defrancostraining.com/ask...e_03-10-03.htm

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

21 week vertical jump program by Ferdrick Hatfield- http://www.drsquat.com/index.cfm?act...e&articleID=24

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

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

Informative

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

Squatting By Dr.Mel Siff- http://forum.bodybuilding.com/showth...threadid=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?t...ticle&i=12&a=5

Olympic Lifting 101 by Brijesh Patel- http://www.ruggedmag.com/index.php?t...ticle&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...ydra?id=863599

DB Hammers training methods- http://www.elitefts.com/documents/pi..._db_hammer.htm

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

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

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

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

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

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

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

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

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

Man with a Plan, Part 1- http://www.robertsontrainingsystems....manwplan1.html

Man with a Plan, Part 2- http://www.robertsontrainingsystems....manwplan2.html

Man with a Plan, Part 3- http://www.robertsontrainingsystems....manwplan3.html

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

Rope Revolution by Chad Waterbury- http://www.t-nation.com/readTopic.do...dra?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/lo...e_organism.htm

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

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

Fat Loss

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

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

10x3 for Fat Loss by Chad Waterbury- http://www.t-nation.com/readTopic.do...ydra?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?t...icle&i=17&a=10

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

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

I think thats everyone covered....

Surfer

[virus]

now this is an excellent post


Kudos! will have to check them out as im not familar with alot of them

good finds tho

[Merk0135]

+1 for the awesome post.

[jlozan84]

Damn, nice thorough post surpher........sticky that sh!t.

[Merk0135]

Originally Posted by jlozan84

Damn, nice thorough post surpher........sticky that sh!t.

Ya, this needs to be a sticky. Think of all the noobs we get asking about what type of routine they should do.

[CraigC]

Great post!!

I've been reading quite a few Charles Poliquin articles lately, I saw you posted a few by him but I have a few more I'll add if thats okay.

Advanced German Volume Training
http://www.t-nation.com/readTopic.do?id=658759

Manipulating Reps for Gains in Size and Strength
http://www.t-nation.com/readTopic.do?id=620430

Back to Basics
No more geek back training
http://www.t-nation.com/readTopic.do?id=459572

[jimmy_rules]

excellent post man, will def be useful

[surferph34]

There is definately a routine here for all, even those with specific sports in mind.

It should be useful for those wanting to try something different or even advancing with their lifting.

Surfer

[Cammo]

There's gunna be some nasty questions from the noobs now - I hope you're up to play with all those routines!

[dog20]

Which One Should I Do!?

[Adrian7]

Originally Posted by Cammo

There's gunna be some nasty questions from the noobs now - I hope you're up to play with all those routines!

Which One Should I Do!?

LOL ...

dog, what're your goals? Each one of those are clearly labelled according to what the end result is.

[dog20]

i dont want to become a pro bodybuilder but i want to have nice curves. so that means bigger muscles but not having all of them fully developed like coleman and those guys. i also dont want to look veiny -_-. i like magnuss samuelsons physique or sven karlson. strong but not veiny.

[Merk0135]

Originally Posted by dog20

i dont want to become a pro bodybuilder but i want to have nice curves. so that means bigger muscles but not having all of them fully developed like coleman and those guys. i also dont want to look veiny -_-. i like magnuss samuelsons physique or sven karlson. strong but not veiny.

Start lifting and eating then. You're wasting your time on excuses and day dreams.

[Adrian7]

Originally Posted by dog20

i dont want to become a pro bodybuilder but i want to have nice curves. so that means bigger muscles but not having all of them fully developed like coleman and those guys. i also dont want to look veiny -_-. i like magnuss samuelsons physique or sven karlson. strong but not veiny.

You won't look like them without gear and dehydration. Besides, it's not like you lift one weight and BAM you're huge.

Just pick one of them out ... like I said, they're all clearly labelled ... it's like going to the meat section and asking the butcher what to buy. Its all labelled, it all depends on your taste.