Scroll down for links to several different strength training routines (like the Wendler 5/3/1 & Madcow 5×5) along with spreadsheet downloads…

When you’re looking for a training program, you need to ask yourself a few questions:

  • What is my ultimate outcome? Bigger? Stronger? Faster? All of these?
  • Why? Are you competing? Want to look good for the girls or guys? Don’t want to be a nanna?
  • How long will I give this new routine before I re-evaluate the effectiveness?
  • Do I have the time needed to dedicate to this program? (Some routines are quicker than others, and some will keep you at the gym for hours).
  • Can I find someone to train with using the same program?
  • How will I adjust when I miss a workout? (ie. Vacations, work, sick, etc..)

There are probably a lot more questions, but those are some of the big ones. Like anything in life, if you don’t have an outcome in mind and a specific way of achieving it… annnd, a way to deal with roadblocks… Then you’re gonna fail and be all ticked off that this “strength training” thing just doesn’t work. Strength training works for everyone that actually does it on a consistent basis. You may need to go through several training routines before you find one that fits you specifically.

  • Jim Wendler 5/3/1

    • Level: Intermediate – Advanced
    • Frequency: 3-4 days/week
    • Start light, progress slowly, and concentrate on big compound movements
    • Squat / Bench / Deadlift / OH Press

    Read More & Get the Spreadsheets…

  • Bill Star Intermediate 5×5
    (MadCow Version)

    • Level: Novice – Intermediate
    • Frequency: 3 days/week
    • Linear version for novice to intermediate lifters (However, it can be useful for advanced lifters at times).
    • Systematic progression to drive gains and increase the core lifts.  (Squat / Bench / Deadlift)

    Read More and Get the Spreadsheets…

  • Opposing Muscle Groups

    • Level: Beginner – Advanced
    • 3 – 4 days / week
    • Muscle groups in the same region are done on the same day to increase blood flow in a “region”
    • ie. Chest/Back, Legs, Arms/Shoulders

    Read More…

  • Push / Pull Routine

    • Level: Beginner – Advanced
    • Frequency: 3-4 days/week
    • Pushing movements and Pulling movements done on the same day
    • ie. Chest/Tris, Shoulders/Legs, Back/Bis

    Read More…

  • Sheiko Program

    • Level: Advanced
    • Frequency: 3-4 days/week
    • Complex and suited for advanced lifters.
    • Sheiko training philosophy is based frequency and volume
    • Sick amount of volume (Squat/Bench/Deadlift)

    Read More…

  • Texas Method

    • Level: Intermediate – Advanced
    • Frequency: 3-4 days/week

    Read More…

  • Smolov Squat Routine

    • Level: Intermediate – Advanced
    • Frequency:

    Read More…