Which lifting program is the best for you?

psuLemon · February 2016

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

DUP

Bro, How do I even lift?

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

Brah, do you even lower body?

https://www.youtube.com/watch?v=t2b8UdqmlFs

https://www.youtube.com/watch?v=bs_Ej32IYgo

https://www.youtube.com/watch?v=d5eGGZXb0Is

https://www.youtube.com/watch?v=Y1IGeJEXpF4

https://www.youtube.com/watch?v=fc4_hq7tjkU

https://www.youtube.com/watch?v=y5XJ5XspJxo

Do you even upper body?

https://www.youtube.com/watch?v=esQi683XR44

https://www.youtube.com/watch?v=BYKScL2sgCs

https://www.youtube.com/watch?v=wol7Hko8RhY

https://www.youtube.com/watch?v=IwpbvOc2g7I

Additional Information

http://www.powerliftingtowin.com/powerlifting-programs/
http://www.fitmole.org/upper-lower-split/

All books have been italicized

quiksylver296 · February 2016

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

psuLemon · February 2016

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 · February 2016

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 · February 2016

@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 · February 2016

singingflutelady wrote: »

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

Any links to details?

quiksylver296 · February 2016

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 · February 2016

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 · February 2016

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 · February 2016

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 · February 2016

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

AdrianChr92 · February 2016

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 · February 2016

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 · February 2016

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

psuLemon · February 2016

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 · February 2016

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

psuLemon · February 2016

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 · February 2016

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 · February 2016

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 · February 2016

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 · February 2016

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

youngmomtaz · February 2016

Thanks for this!!

psuLemon · February 2016

Updated.

cajuntank · February 2016

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 · February 2016

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

tillerstouch · February 2016

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 · February 2016

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 · February 2016

I love the Body Sculpting Bible.

tillerstouch · February 2016

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 · February 2016

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 · February 2016

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.

Which lifting program is the best for you?

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