Links to good resources for an Intermediate-level Lifting program(s)?

HoneyBadger302

Let me preface this, I am no body builder, and don't really plan to head that direction, but I enjoy lifting and would like to keep working towards a nice physique.
My life has been progressing along, and getting my fitness/health on point became a major priority after working through some other 'life' stuff in 2021-22. At this point still in that beginner linear progression stage, but it is slowing, and my lifts are right around (some above, some at, some slighly below) my previous heaviest lifts. Have a feeling in the next 1-2 months the linear progression will dramatically slow and I would like to transition to a more intermediate style program, but this is new territory for me, so am not sure where to turn.
I've had the 5/3/1 program recommended, but there seem to be quite a few takes on that. I'd also like to stick to a 5-day/week lifting routine to keep my routines going without burning out on cardio which I don't love to begin with, and I already do some type of cardio every afternoon.
Got some links or copy/paste programs you'd recommend to someone in my shoes? F, 44, 5'7" currently at 151.

cupcakesandproteinshakes

If you see yourself as a long term
Lifter it’s worth reading up a bit on programming. Eric helms muscle and strength training pyramids is really straight forward and he has some suggested programme skeletons for intermediate and advanced lifters. Otherwise if you don’t mind paying I would have a look at barbell medicines website. I ran their free programme called the bridge after I came off strong lifts. I then paid for their hypertrophy programme. They do various powerlifting and hybrid and oly templates too.

JBanx256

If you don't mind paying for templates (which you can wash, rinse, re-use), I would definitely recommend Renaissance Periodization (I personally have used their hypertrophy templates & my husband has used a powerlifting template). Team Full ROM (some of the same owners as RP, so a good bit of overlap in terms of style, methodology, etc), is also solid. I believe RP is coming out with a training app within the next couple/few months as well.

Another great option is Stronger by Science - they have bundles of multiple programs; IF I remember correctly, one bundle is free & then there's another that is pretty much dirt cheap - I want to say you can get it for like $10-15 and it's super flexible/customizable. But once again, I could be remembering wrong on that so don't hold me to it.

(or psssst since you're pretty awesome, if you wanna shoot me a DM, I know I've got some various templates saved on my computer & I'm sure I've got a couple 5x per week ones that I could pass along...)

mthokodd

Hello. 1st, well done on all your progress, thus far. I would say 5/3/1 is more aimed at powerlifters than bodybuilding, of you're talking about the Jim Wendler program.
A program I like and have actually done myself, is called ultimate figure by Scott Abel. Its aimed for ladies who want to have the classic Figure look (rounded glutes and toned upperbody, without being too bulky.)

nossmf

From our MFP forums:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

And if you want to tweak what you've got instead of a complete overhaul:

https://community.myfitnesspal.com/en/discussion/10877279/30-tips-to-increase-strength-training-intensity

tomcustombuilder

If you train and diet to improve body composition you're a bodybuilder.

HoneyBadger302

tomcustombuilder wrote: »

If you train and diet to improve body composition you're a bodybuilder.

I'm pretty sure anyone who refers to themselves as a bodybuilder would be offended if I included myself in that category (I would if I was in that category).
I may be building my body, but I am no where near a "bodybuilder" as someone who would be classified as such.