Need A Routine? Read This.


Master Don Juan
Jan 8, 2006
Very few people have a good understanding of proper training on this forum, so here is the definitive guide to training (well almost), which I think should be stickied:


Powerman's basic hypertrophy routine-

Tri Phase Progressive Training (TP PT):

HST (Hypertrophy Specific Training):


Dual Factor Hypertrophy Training (DFHT):

Anti-bodybuilding Hypertrophy Program by Chad Waterbury-;jsessionid=A6F4D2410BB6EE6ADFA8EC09DC76B918.hydra?id=459341

Designer Athletes by MikeRobertson-;jsessionid=A6F4D2410BB6EE6ADFA8EC09DC76B918.hydra?id=487636

Hypertrophy Program 2.0 by FI-

Total Body Training by Chad Waterbury-

Full Body Frenzy by Joel Marion-

Escalating Density Training-;jsessionid=6849C33DC220B7E0B9F17224206E817C.hydra?id=482671

Pendulum Training-;jsessionid=6849C33DC220B7E0B9F17224206E817C.hydra?id=459408

Periodization for bodybuilding-

Routines for those of us without equipment-

20 rep squats-

Renegade Bodybuilding-;jsessionid=BF3E82DF41D4C3BD7A33F80A480B7F98.hydra?id=459589

Hardcore Bodybuilding Routine-

Vince Gironda's old school beginners program-

Perfect 10 Training-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=725763

The Art of Waterbury-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=693794

Primed For Muscle-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=635888

Hybrid Hypertrophy-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=580380

SOB Training-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=561180

The Waterbury Method-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=534922

Lift Fast, Get Big-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=529331

Triple Total Training-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=476508

Single’s Club-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459290

The Anti-Bodybuilding Hypertrophy Program, Part II-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459211

Quattro Dynamo-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459216

5x5 supercharged by Mike Mahler-

The No Curl Bicep Program by Alwyn Cosgrove-;jsessionid=39E75F77B7F86E4D391AC8919C6697D6.hydra?id=746517

Time Efficient Hypertrophy by Joel Marion-;jsessionid=39E75F77B7F86E4D391AC8919C6697D6.hydra?id=748700

Hamstrings times two by Charles Poliquin-;jsessionid=A8EEC02BBE91541CBC6F0059C70B9A59.hydra?id=773872

The "No Curl" Biceps Program, Part Two by Alwyn Cosgrove-;jsessionid=B9BB9E2268F5491E282D91420F1305F1.hydra?id=797992

8 weeks to monster shoulders by Chad Waterbury and Alwyn Cosgrove-;jsessionid=81349C364785AD5DBF06A62720E729D3.hydra?id=818555

Heavy Duty GTG by Mike Mahler-

The lost art of Hamstring training by Christian Thibaudeau-;jsessionid=78928ECF40E62FBA82BF1E08B02E3DE5.hydra?id=826798

12 weeks to war-ready guns! by Christian Thibaudeau-;jsessionid=DE3FCEEB1E1BBD10F48A8383361C764D.hydra?id=840637

Westside for Bodybuilders (a bench specialisation program) by Joel Marion-;jsessionid=FAC781D154F00DA32680B154D9FFB84E.hydra?id=850882


Strength-Focused Mesocycle-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=485341

Sheiko style training:

More Westside; also Korte's 3x3:

Pavel Tsatsouline:

Russian Training-

Bulgarian Olympic Training-

Dinosaur Training-

Mark McLaughlin's beginners program-

Bob Youngs Westside for beginners-

15 week to super strength by Kelly Baggett-

Twelve Week Periodized Peaking Cycle For Power Lifters! by Dr.Squat-

Powerlifting Routines-

Olympic Lifting Routines-

Killer Russian Workout by Pavel Tsatsouline-

Renegade Training-

Conjugate 3x3-

Advanced Olympic lifting program-

Calpian Weightlifting Program by Matt Foreman-

East Coast Gold Olympic Program-

Metal Militia Training Article by Sebastian Burns-

Ed Coan deadlift routine-

Sheiko Beginners program-

Monthly training plan #1 of Candidates to Master of Sport* and Masters of Sport* in preparation period. By Boris Sheiko.-

Bench Press Training System by Boris Sheiko-

Sports Specific

Bill Starr's 5x5-

SEAL's workout-

Dinosaur westside-

Bill Starrs the strongest shall survive-

Kettlebell training-

Strongman training-

Davidson College Football Program-

Training for the highschool athlete-

Undulating Periodization for athletes by Alwyn Cosgrove-

Strongman workout by Corey St.Clair-

Basketball Strength Training-

In season American Football Program-

Program for wrestlers-

6 Week Vertical Jump Program-

In season football program-

Keg and Tire training by Allen Hedrick-;jsessionid=C867F027FDFE0F03BF31B2B8AEEB30EC.hydra?id=783699

21 week vertical jump program by Ferdrick Hatfield-

Hopkins Football 2000 Summer Lifting: Upperclassmen by Bill Starr-

Get Strong, Get Fast, Get Vertical! by Christian Thibaudeau-;jsessionid=8914F5E20E7F8554677FA4FE718E053B.hydra?id=859906

How This "Nice Guy" Steals Women from Jerks

Did you know a woman can be totally UN-ATTRACTED to you...

And she'll still sleep with you?

If you've ever seen a girl go home with some asshole she didn't even LIKE, you know this is true.

But how is this possible?

Because deep inside her brain, sexual desire has nothing to do with what you LOOK like...

And everything to do with how you make her FEEL.

Matt Cook knows this all too well.

Matt is a nice guy... but he steals women from JERKS all the time.

In this free video training below, he'll show you how he does it:

How to Control Her Emotions and Make Her Chase You


Master Don Juan
Jan 8, 2006

If It's Not Cosgrove, It's Crap! by Alwyn Cosgrove-;jsessionid=54B23C97D38EB3552D17185BEE986704.hydra?id=863599

DB Hammers training methods-

Anyone looking for the science etc behind training should go to-

Eight Keys by Dave Tate-

loads on Dual Factor training by Matt Reynolds

The High Frequency Secret by Chad Waterbury-;jsessionid=79FEF7CF27A4579EF4312066714B9B6A.hydra?id=755131

The Specialization Zone Emphasis Training for Advanced Physique Enhancement by Christian Thibaudeau-;jsessionid=79FEF7CF27A4579EF4312066714B9B6A.hydra?id=753073

The Warm-Up Manifesto, Part I Think performance, not fatigue! by John Paul Catanzaro-;jsessionid=6D61979BEF6A6B47614F39541ADFEF7E.hydra?id=804576

The Warm-Up Manifesto, Part II, Think performance, not fatigue! by John Paul Catanzaro-;jsessionid=79FE82019322DF4338B8EF128F601DF0.hydra?id=805661

Iron John: What You Know Vs. What You Do by Dan John-;jsessionid=79FE82019322DF4338B8EF128F601DF0.hydra?id=806745

10 uses for a smith machine by Eric Cressey-;jsessionid=D30222981D3CC1CD8AD4BB9D87EF7D8E.hydra?id=810548

Advanced Dumbbell Training by Allen Hedrick-;jsessionid=5274B33D89AD49C4D6934766D1AA21E7.hydra?id=822808

How to strengthen rosie and her five friends by Jim Wendler-

The Triumvirate By Jim Wendler-

Transformation of a Young Athlete By Zach Even-Esh-

Exercises you've never tried-;jsessionid=78928ECF40E62FBA82BF1E08B02E3DE5.hydra?id=829136

Man with a Plan, Part 1-

Man with a Plan, Part 2-

Man with a Plan, Part 3-

Man with a Plan, Training Template-

Fat Loss

Lactic Acid Training for Fat Loss by Charles Poliquin-;jsessionid=BF747D2F90320A147E3C11F67A356533.hydra?id=724381

Outlaw Strength and Conditioning-;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459262

10x3 for Fat Loss by Chad Waterbury-;jsessionid=59EF3746CCA4006B75C6E85DC6FDE6A2.hydra?id=795366

Get Lean without dieting-


Master Don Juan
Jan 8, 2006
This was posted by a member of a bodybuilding forum that I frequent and I give him all credit for putting the post together.