Yup there's routines at the end of the book. The No Excuses routine is in there, along with at 50 day routine as well as others. I think (for me), I'd start with the beginner 5 day program (the last one in the book). I don't have it in front of me, but I think 7-10 programs are in the book as examples. He encourages people to mix and match and create their own. If you've been to his website, the workouts seem similar (and are indeed identical in the case of the No Excuses workout).
I found the chapters on the different types of strength and endurance very interesting. He makes a very good case training the various types - strength endurance, maximal strength, explosive strength etc, so I'll have to think of how to integrate it with NROL.
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