Training Routines

[diamondpete]

Training Routines
Follow is a list of training programs listed by category:
•Full Body Programs
•Cutting/Fat Loss
•Strength
•Hypertrophy/Bulking/Size,
•Specific Body Part Training
•Preventative & Corrective Programs
•No Weights

and by author. Within each catergory the programs are listed in alphabetical order. The authors and their programs are also listed in alphabetical order.
Please note that the "rugged" links are not operative, they jump to Joel Marion's site and are temporarily not available.

Full Body Programs

EAS 52-week Strength and Conditioning Series
A 10-part, one-year total-body strength and conditioning series -- with strength, hypertrophy and power phases
http://bodybuilding.com/fun/mm 14.htm

EDT Phase 1
http://www.t-nation.com/readTopic.do?id=459 765

EDT Phase 2
http://www.t-nation.com/readTopic.do?id=459764

The 8 Keys of Dave Tate
http://www.t-nation.com/readTopic.do?id=459483
www.superiorbodybuilding.com/F iles/Dave+Tate's+8+Keys+to+Str ength.doc

Faulty Ground
An article on creating one's own routine. The methodology that many professional programs follow and might help prevent imbalances as well.
http://www.mensfitness.com/fitness/41

General Physical Preparedness (GPP)
http://www.t-nation.com/readTopic.do?id=468125

Home Grown Muscle (HGM)
A 10 part, 12 month full body workout plan. Works well for either cutting or bulking (or both during the year as many do). Great for someone looking for a long-term option, with plenty of variety to keep things interesting. Generally, a full body workout.
http://www.menshealth.com/cda/ articl...-0-199,00.html

Full Body Frenzy
http://www.ruggedmag.com/index.php?t...ticle&i=13&a=1

Pendulum Training
Rather than achieve every thing in one go, focus on one goal at a time. Primarily from an athletic perspective (speed/power/strength as well as size)
http://www.t-nation.com/findArticle.do?article=293pend2

Pendulum Body Building
Take the theories of Pendulum training and apply them to a body building routine.
http://www.t-nation.com/findArticle.do?article=296pend2

Renegade Training
Uses a wide variety of exercises to keep the body motivated and improving gains. Comes from a football (gridiron) training plan but works for any athlete.
http://www.t-nation.com/readTopic.do?id=459589

Renegade Bodybuilding
Uses the Renegade training principles to "pursue a look reminiscent of the perfect male physique of ancient Greece".
http://www.t-nation.com/findArticle.do?article=226rene

Total Body Training
http://www.t-nation.com/findArticle....4-073-training

Total Body Training (TBT)
http://www.t-nation.com/readTopic.do?id=508031

Turbulence Training
http://www.cbathletics.com/issues/80.htm

The Waterbury Method
http://www.t-nation.com/readTopic.do?id=534922


Cutting/Fat Loss

EDT for Fat Loss
http://www.t-nation.com/readTopic.do?id=459309

Full Body Fat Loss
http://www.ruggedmag.com/index.php?t...ticle&i=16&a=1

High Definition Workout
A full body fat loss program.
http://www.mensfitness.com/fitness/44

Ripped, Rugged and Dense 2.0 (RR&D 2.0)
A workout for a cutting phase, the idea is to lose the fat but keep the muscle. Should leave muscles dense and toned. Works different body parts each day.
http://www.joelmarion.net/inde x.php?page=blog&go=blog&date=1 162357200

Maximum Muscularity
Eating and training for muscle growth and fat loss. Do both at once!
http://www.ruggedmag.com/index.php?type=Article&i=2&a=6
http://www.ruggedmag.com/index.php?type=Article&i=3&a=3


Strength

Drop Sets for Size and Strength
Another workout designed for size and strength using drop sets. Different body parts for day and a bulking workout.
http://www.ruggedmag.com/index.php?t...ticle&i=11&a=5

Max-OT
A 12 week course to teach you the techniques of building muscle growth and strength the right way Good for learning the theory as well as the moves.
http://www.ast-ss.com/max-ot/max-ot_intro.asp


Outlaw Strength & Conditioning (OSC)
http://www.t-nation.com/readTopic.do?id=459262

Strength-Focused Mesocycle
http://www.t-nation.com/readTopic.do?id=485341


The Waterbury Method
http://www.t-nation.com/readTopic.do?id=534922

Hypertrophy/Bulking/Size

Anti-Bodybuilding Hypertrophy
http://www.t-nation.com/readTopic.do?id=459341

Anti-Bodybuilding Hypertrophy II
http://www.t-nation.com/readTopic.do?id=459211

Barely Legal Workout
http://www.mensfitness.com/fitness/77

Big Boy Basics (BBB)
http://www.t-nation.com/readTopic.do?id=459533

Drop Sets for Size and Strength
Another workout designed for size and strength using drop sets. Different body parts for day and a bulking workout.
http://www.ruggedmag.com/index.php?t...ticle&i=11&a=5

Hybrid Hypertrophy (HH)
http://www.t-nation.com/readTopic.do?id=580380

Hypertrophy Specific Training (HST)
More a workout methodology or framework, than an actual workout routine. Aimed purely at gaining muscle size (although some people report strength increases). Utilizes full body workouts.
http://www.hypertrophy-specific.com/hst_index.html

Max-OT
A 12 week course to teach you the techniques of building muscle growth and strength the right way Good for learning the theory as well as the moves.
http://www.ast-ss.com/max-ot/max-ot_intro.asp

Primed For Muscle (PFM)
http://www.t-nation.com/readTopic.do?id=635888

Sequential Development for Size (SDS)
Primarily designed for size increases without losing strength, utilizes different rep ranges within the same workout. Works different body parts each day. Obviously suited for a bulking phase.
http://www.ruggedmag.com/index.php?type=Article&i=4&a=6

Training for Maximal Size
Another workout designed for size increases. Similar to SDS but utilizes different rep ranges as time goes by. Should increase strength as well as gain size.
http://www.t-nation.com/findArticle.do?article=267max2

Maximum Muscularity
Eating and training for muscle growth and fat loss. Do both at once!http://www.ericcressey.com/maxmus1.html
http://www.ericcressey.com/maxmus2.html


The Waterbury Method
http://www.t-nation.com/readTopic.do?id=534922


Specific Body Part Training

Abs for Athletes and Babehounds
http://www.t-nation.com/readTopic.do?id=459670

Abs for Athletes and Babehounds 2K3
http://www.t-nation.com/readTopic.do?id=459658

Awesome Abs
At the end of the day a six pack depends more on diet than exercise, but if you get rid of the flab these will give you the look you want.
Phase I http://www.t-nation.com/readArticle.do?id=4 59682
Phase II http://www.t-nation.com/readArticle.do?id=4 59680
Phase III http://www.t-nation.com/readArticle.do?id=4 59984
Phase IV http://www.t-nation.com/readArticle.do?id=4 59677

EDT For Arms
http://www.t-nation.com/readTopic.do?id=459874

Great Guns
Workout for the arms, fill out your shirtsleeves!
Phase I http://www.t-nation.com/findArticle....e=body_107guns
Phase II http://www.t-nation.com/readTopic.do?id=460346
Phase III http://www.t-nation.com/readTopic.do?id=460161
Phase IV http://www.t-nation.com/readTopic.do?id=460334

Limping
Legs. Big strong legs. Too many people seem to only use mirrors that show the top half of the body. These will help get the balance you need.
Phase I
http://www.t-nation.com/readTopic.do?id=459546
http://www.t-nation.com/readTopic.do?id=459757
Phase II
http://www.t-nation.com/readTopic.do?id=459755
http://www.t-nation.com/readTopic.do?id=459758
Phase III
http://www.t-nation.com/readTopic.do?id=459332
http://www.t-nation.com/readTopic.do?id=460856
Phase IV
http://www.t-nation.com/readTopic.do?id=459782
http://www.t-nation.com/readTopic.do?id=460295
Super Strength
And of course the back/chest. Here's the V giving exercises for you.
Phase I http://www.t-nation.com/findArticle.do?arti cle=body_91super
Phase II http://www.t-nation.com/findArticle.do?arti cle=body_93super
Phase III http://www.t-nation.com/findArticle.do?arti cle=body_95super
Phase IV http://www.t-nation.com/findArticle.do?arti cle=body_98super
Preventative & Corrective Programs http://www.t-nation.com/readTopic.do?id=459483
www.superiorbodybuilding.com/F iles/Dave+Tate's+8+Keys+to+Str ength.doc

Cracking the Rotator Cuff Conundrum
Strengthen and add flexibility to the Rotator cuffs to help avoid the shoulder injuries prevalent in weight lifters.
[url=http://www.t-nation.com/findArticle.do?arti cle=280rotator2[/url]


Neanderthal No More
Improve your posture and flexibility with the added benefit of helping your training and decreasing the likelihood of injury.

Neanderthal No More I

Neanderthal No More II

Neanderthal No More III

Neanderthal No More IV

Neanderthal No More V
No Weights

Death by Bodyweight
"Help, I don’t have access to a gym or weights, what can I do?" Here’s your answer. Great for traveling or those who don’t live near a gym or own their own weights. Utilizes just bodyweight exercises.
http://www.t-nation.com/readTopic.do?id=459685
By Author

Arangio, Joseph M.S., C.S.C.S.

EAS 52-week Strength and Conditioning Series
A 10-part, one-year total-body strength and conditioning series -- with strength, hypertrophy and power phases
http://www.eas.com/training/52weekse...2weekintro.asp

Faulty Grounds
An article on creating one's own routine. The methodology that many professional programs follow and might help prevent imbalances as well.
http://www.mensfitness.com/fitness/41

Ballantyne, Craig C.S.C.S.

Barely Legal Workout
http://www.mensfitness.com/fitness/77

Turbulence Training
http://www.cbathletics.com/issues/80.htm

Berardi, John

Growth Surge Project
Part 1
http://johnberardi.com/article s/trai...wthsurge_1.htm

Part 2
http://johnberardi.com/article s/trai...wthsurge_2.htm

Part 3
http://johnberardi.com/article s/trai...wthsurge_3.htm

Cressey, Eric

Cracking the Rotator Cuff Conundrum
Strengthen and add flexibility to the Rotator cuffs to help avoid the shoulder injuries prevalent in weight lifters.
http://www.t-nation.com/findArticle.do?arti cle=280rotator2

Maximum Muscularity
Eating and training for muscle growth and fat loss. Do both at once!http://www.ericcressey.com/maxmus1.html
http://www.ericcressey.com/maxmus2.html

DeFranco, Joe

Strongman Training for Athletes
http://www.t-nation.com/readTopic.do?id=496298

King, Ian

Death by Bodyweight
"Help, I don’t have access to a gym or weights, what can I do?" Here’s your answer. Great for traveling or those who don’t live near a gym or own their own weights. Utilizes just bodyweight exercises.
http://www.t-nation.com/readTopic.do?id=459685

Mahler, Mike

Combat Conditioning
With Matt Furey
http://www.t-nation.com/readTopic.do?id=459922

High Octane Cardio
http://www.t-nation.com/readTopic.do?id=460021
Marion, Joel

Full Body Fat Loss
http://www.ruggedmag.com/index.php?t...ticle&i=16&a=1

Full Body Frenzy
http://www.ruggedmag.com/index.php?t...ticle&i=13&a=1

Thibaudeau, Christian

Abs for Athletes and Babehounds
http://www.t-nation.com/readTopic.do?id=459670

Abs for Athletes and Babehounds 2K3
http://www.t-nation.com/readTopic.do?id=459658

Running Man
http://www.t-nation.com/readTopic.do?id=459414
Staley, Charles

EDT Phase 1
http://www.t-nation.com/findArticle....rtic le=196dens

EDT Phase 2
http://www.t-nation.com/readTopic.do?id=459764

EDT For Arms
http://www.t-nation.com/readTopic.do?id=459874

EDT for Fat Loss
http://www.t-nation.com/readTopic.do?id=459309

Tate, Dave

The 8 Keys of Dave Tate
http://www.t-nation.com/readTopic.do?id=459483
www.superiorbodybuilding.com/F iles/Dave+Tate's+8+Keys+to+Str ength.doc

Waterbury, Chad

High Definition Workout
A full body fat loss program.
http://www.mensfitness.com/fitness/44

Anti-Bodybuilding Hypertrophy
http://www.t-nation.com/readTopic.do?id=459341

Anti-Bodybuilding Hypertrophy II
http://www.t-nation.com/readTopic.do?id=459211

Anti-Bodybuilding Hypertrophy I (ABBH I)
http://www.t-nation.com/findArticle.do?article=244anti2

Anti-Bodybuilding Hypertrophy II (ABBH II)
http://www.t-nation.com/findArticle....icle=307hyper2

The Art Of Waterbury (ART)
http://www.t-nation.com/readTopic.do?id=693794

Big Boy Basics (BBB)
http://www.t-nation.com/readTopic.do?id=459533

General Physical Preparedness GPP ASAP
http://www.t-nation.com/readTopic.do?id=468125

Hybrid Hypertrophy (HH)
http://www.t-nation.com/readTopic.do?id=580380
http://www.t-nation.com/findArticle....icle=307hyper2

Lift Fast Get Big 6 (LFGB)
http://www.t-nation.com/readTopic.do?id=529331


The original thread can be found here:
Workout routines

Original Thread starter: BjsAust
Principle contributors: anotheruser, Buccaneer, Iceztiq, luniz, Esteban, Lost Dog, Buk, BFG, Jean-Paul