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Which lifting program is the best for you?

psuLemon

All,

Since it's a very common question when it comes to bulking, I wanted to create a running list of programs that can provide a solid foundation for members, whether they are in the beginning stages of bulking, going back to a cut or looking to maintain their gains.

Since the majority of our advanced lifters tend to gravitate in this section, I plan on placing this here, unless it's deemed more appropriate for another section. Please keep in mind, this is intended to be a comprehensive list, and I encourage all members to provide additional programs for me to add to the list (might as well use my mod powers for some good ).

BodyWeight Routines

You are your own gym
Convict Conditioning
Nerd Fitness Beginner Body Weight Routine
StrongCurves BootyFul
AthleanX
Reddit Recommended routine
Minimalist routine
Startbodyweight basic routine
Athlean X 15 minute fat burning routine

Dumbbell Routines/Beginner Routines

Beginner Lifting Programs

Intermediate Lifting Programs

Advanced Lifting Programs

Power Lifting

Training Style

Bro, how do I even lift?

Training Guides:

http://strengtheory.com/complete-strength-training-guide/

Brah, do you even lower body?

https://youtu.be/t2b8UdqmlFs?si=2aSHWBzXhNeR1TPh

https://youtu.be/bs_Ej32IYgo?si=57Lb1vmKMIxYZY-K

https://youtu.be/d5eGGZXb0Is?si=ZxQkdA6aD-ORLTsi

https://youtu.be/Y1IGeJEXpF4?si=Qo993sAJ5YXOpwCI

https://youtu.be/fc4_hq7tjkU?si=axU6PhtNjPnXYRQS

https://youtu.be/y5XJ5XspJxo?si=izyaCV9mX88FtHS3

Do you even upper body?

https://youtu.be/esQi683XR44?si=UwTStMopj-MOC4vF

https://youtu.be/BYKScL2sgCs?si=mfMLQjuurn1ydwDH

https://youtu.be/wol7Hko8RhY?si=6z_ABWHBnK4ilaqo

https://youtu.be/IwpbvOc2g7I?si=PNdXMjkphnnTfxvA

Additional Information

All books have been italicized

[Updated by Staff, April 2026 - Updated formatting]

Replies

quiksylver296

Bumping to find when I am ready to move on from SL 5X5s! Thanks!

psuLemon

quiksylver296 wrote: »

Bumping to find when I am ready to move on from SL 5X5s! Thanks!

You know, you literally live up to your username. I barely pushed post. lol

quiksylver296

psulemon wrote: »

quiksylver296 wrote: »

Bumping to find when I am ready to move on from SL 5X5s! Thanks!

You know, you literally live up to your username. I barely pushed post. lol

singingflutelady

@psulemon I'm doing the Texas method a popular intermediate program. It is explained on t nation www.t-nation.com/training/texas-methodand in the book starting strength by Mark rippetoe

psuLemon

singingflutelady wrote: »

@psulemon I'm doing the Texas method a popular intermediate program.

Any links to details?

quiksylver296

Can I derail your thread and ask a question? I've been working SL 5X5 for over a year. I love it and am still progressing on the lifts. I tack on a couple extra lifts each workout (a little like ICF), because my New Year's resolution is to complete an unassisted pull-up. Anyway...when should I move to an intermediate program?

AdrianChr92

quiksylver296 wrote: »

Can I derail your thread and ask a question? I've been working SL 5X5 for over a year. I love it and am still progressing on the lifts. I tack on a couple extra lifts each workout (a little like ICF), because my New Year's resolution is to complete an unassisted pull-up. Anyway...when should I move to an intermediate program?

when you stall and stop progressing on SL even after deloads

ew_david

5/3/1 (but I do it 8/6/3). I feel like I've done it long enough to be able to customize it exactly how I want it. I've tried others, but I always go back to this.

ETA: I'm not bulking, but I would probably still do 5/3/1 if I ever do.

giusa

Great Idea!!!!

Beginner:
New Rules of Lifting - http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1455035403&sr=1-1&keywords=new+rules+of+lifting+for+women
MFP Group - http://community.myfitnesspal.com/en/group/102-new-rules-of-lifting-for-women-nrol4w
ChaLEAN Extreme - http://www.amazon.com/Beachbody-ChaLEAN-Extreme-DVD-Workout/dp/B001O2MWGI/ref=sr_1_1?s=sports-and-fitness&ie=UTF8&qid=1455035424&sr=1-1&keywords=chalean+extreme
MFP Group - http://community.myfitnesspal.com/en/group/318-chalean-extreme-support-group

singingflutelady

@psulemon www.t-nation.com/training/texas-method I believe.

AdrianChr92

I'm a fan of Candito's programs. I did his linear program and now on his 6 week program. But it's a powerlifting program so it might not suit you. Good program for getting strong like hell. I'm probably in the top 3 now at the squat and deadlift (not bench though) in my gym which is full of bodybuilders. It took me only 6 months. Strength is a drug. Here's the links.

http://www.canditotraininghq.com/free-strength-programs/

psuLemon

giusa wrote: »

Great Idea!!!!

Beginner:
New Rules of Lifting - http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1455035403&sr=1-1&keywords=new+rules+of+lifting+for+women
http://community.myfitnesspal.com/en/group/102-new-rules-of-lifting-for-women-nrol4w
ChaLEAN Extreme - http://www.amazon.com/Beachbody-ChaLEAN-Extreme-DVD-Workout/dp/B001O2MWGI/ref=sr_1_1?s=sports-and-fitness&ie=UTF8&qid=1455035424&sr=1-1&keywords=chalean+extreme
http://community.myfitnesspal.com/en/group/318-chalean-extreme-support-group

I actually just added NROL while you were typing this. My wife is doing a modified version of NROL4W to suit her needs based on her medical condition.

I didn't add any CLX or any of the P90X series, mainly because they are non traditional and not really suited to build muscle. But I could theoretically add a section for non traditional or circuit style programs.

singingflutelady

Also starting strength is a beginner program. I have never done it so I don't have a link

psuLemon

AdrianChr92 wrote: »

I'm a fan of Candito's programs. I did his linear program and now on his 6 week program. But it's a powerlifting program so it might not suit you. Good program for getting strong like hell. I'm probably in the top 3 now at the squat and deadlift (not bench though) in my gym which is full of bodybuilders. It took me only 6 months. Strength is a drug. Here's the links.

http://www.canditotraininghq.com/free-strength-programs/

I created another section for it to show delineation.

Updated list.

DaddieCat

I'd add Starting Strength and All Pro Beginner to the beginner list. Just my 2 cents.

psuLemon

BecomingBane wrote: »

I'd add Starting Strength and All Pro Beginner to the beginner list. Just my 2 cents.

For all pro, I only found the bb.com link. Do you know if there is a site or just the one I linked. SS is on the list too.

quiksylver296

AdrianChr92 wrote: »

quiksylver296 wrote: »

Can I derail your thread and ask a question? I've been working SL 5X5 for over a year. I love it and am still progressing on the lifts. I tack on a couple extra lifts each workout (a little like ICF), because my New Year's resolution is to complete an unassisted pull-up. Anyway...when should I move to an intermediate program?

when you stall and stop progressing on SL even after deloads

Cool. I'll keep doin' what I'm doin', for now. Thanks!

DaddieCat

psulemon wrote: »

BecomingBane wrote: »

I'd add Starting Strength and All Pro Beginner to the beginner list. Just my 2 cents.

For all pro, I only found the bb.com link. Do you know if there is a site or just the one I linked. SS is on the list too.

It wasn't when I typed that but you added in between the time I read and posted, so it's all good.

I can't readily find a link to all pro outside of BB.com but it is a solid program. Take it or leave it, but it's one I recommend in addition to pretty much everything in your list. This is a great resource, btw. I hope it doesn't disappear into the teeming, frothing mass of hysteria that is often the forums.

psuLemon

BecomingBane wrote: »

psulemon wrote: »

BecomingBane wrote: »

I'd add Starting Strength and All Pro Beginner to the beginner list. Just my 2 cents.

For all pro, I only found the bb.com link. Do you know if there is a site or just the one I linked. SS is on the list too.

It wasn't when I typed that but you added in between the time I read and posted, so it's all good.

I can't readily find a link to all pro outside of BB.com but it is a solid program. Take it or leave it, but it's one I recommend in addition to pretty much everything in your list. This is a great resource, btw. I hope it doesn't disappear into the teeming, frothing mass of hysteria that is often the forums.

i trust your judgement.... for the most part

and have no issue linking to BB.com for good information and programs. So it's been added to the list.

AnvilHead

Another intermediate program worth adding: Lyle McDonald's Generic Bulking Routine.

youngmomtaz

Thanks for this!!

psuLemon

Updated.

cajuntank

Some very good powerlifting specific programs can be found here http://www.powerliftingtowin.com/. He even has a video series on many of the top lifting programs as they relate specifically to powerlifting.

giusa

Just an idea...there's always a number of people asking about lifting programs over at the Fitness Forum...

tillerstouch

I think I'd get sick of very standard routines. Right now I'm doing jay cutler 8 weeks to mass that I found on bodybuilding.com. I'm really enjoying it 2 weeks in. And each week changes some of the lifts so it keeps me entertained.

psuLemon

tillerstouch wrote: »

I think I'd get sick of very standard routines. Right now I'm doing jay cutler 8 weeks to mass that I found on bodybuilding.com. I'm really enjoying it 2 weeks in. And each week changes some of the lifts so it keeps me entertained.

You would probably enjoy the new rules of lifting series. Routines change every 4-8 weeks and even within that period the volume changes.

MlleKelly

I love the Body Sculpting Bible.

tillerstouch

psulemon wrote: »

You would probably enjoy the new rules of lifting series. Routines change every 4-8 weeks and even within that period the volume changes.

Hm maybe I'll look into it. I don't really want to buy a book though lol.

Springfield1970

Strong Curves is my go to nowadays, but quite surprised to see it listed as beginners. Surely that all depends on the weight that's being lifted compared to body weight.

singingflutelady

Springfield1970 wrote: »

Strong Curves is my go to nowadays, but quite surprised to see it listed as beginners. Surely that all depends on the weight that's being lifted compared to body weight.

That can be said of any program. After a while you lift heavy (heavier than strong curves) with strong lifts. I would classify the advanced strong curves as advanced beginner. I find intermediate programs more challenging. They are basically what you move on to once you stall out on beginner programs.