Beginners and Intermediate Workouts

It can be hard knowing what to do when you first enter the weight room and start to train so here are a few Beginner/Intermediate workouts to follow and help you on your way.

Free week workouts for those looking to lift twice a week.

Workout Less And Achieve More - http://www.bodybuilding.com/fun/mahler62.htm

Part Time Beast- http://www.t-nation.com/readTopic.do?id=459274

Iron John: PVC and Press-Ups- http://www.t-nation.com/readTopic.do?id=834265

Holiday Workout Program- http://www.t-nation.com/readTopic.do?id=1376096

The Strong SHALL Survive- http://www.tc.umn.edu/~keen0018/strong.htm

Bodyweight Exercises For Size And Strength- http://www.bodybuilding.com/fun/mahler57.htm

Charles Staley A-B split- http://www.t-nation.com/readTopic.do?id=1383727

The MacGyver Workout- http://www.t-nation.com/readTopic.do?id=459514 (Good routine for when you have limited equipment)

3 day

Renaissance Body Development- http://www.t-nation.com/readTopic.do?id=700722

Strong Eye for the Weak Guy- http://www.t-nation.com/readTopic.do?id=1219624

Iron John: AIT Training- http://t-nation.com/findArticle.do;jsessionid=8A18B92B6923062F71912E7DEDB59BE9.hydra?article=05-137-training

The "Secret Workout"- http://www.dragondoor.com/articler/mode3/279/

Vasily's "Master of Masters" Training Program- http://danjohn.org/hmm.html

The WOR 2004. The World's Finest Workout Randomizer...don't settle for fakes!- http://danjohn.org/day.pdf


Perfect 10 Training- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=725763

The Art of Waterbury- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=693794

Primed For Muscle- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=635888

Hybrid Hypertrophy- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=580380

SOB Training- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=561180

The Waterbury Method- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=534922

Lift Fast, Get Big- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=529331

Triple Total Training- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=476508

Powerful Partials Program- http://www.t-nation.com/readTopic.do?id=1421267

Custom Hypertrophy Program- http://www.t-nation.com/readTopic.do?id=1426092

Training Economy- http://www.defrancostraining.com/articles/archive/articles_training-economy.htm

Undulating Periodization Part Two- http://www.bodybuilding.com/fun/alwyn4.htm

Undulating Periodization Part Three- http://www.bodybuilding.com/fun/alwyn5.htm

Madcow variation- Intermediate Program- http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Classic Football Strength Training- http://www.strengthcats.com/classicfootballII.htm

New Lifter Routine- http://www.deepsquatter.com/strength/archives/manrodt4.htm

training routine #1- http://www.animalpak.com/html/article_details.cfm?ID=41&section=training%0A

training routine #3- http://www.animalpak.com/html/article_details.cfm?ID=46

Customized Volume Training- http://www.t-nation.com/readTopic.do?id=543803

Rest Pause Training- http://www.t-nation.com/readTopic.do?id=460483

The Compound Solution For Puny Arms- http://www.bodybuilding.com/fun/mahler74.htm

GTG for Bigger Arms- http://www.bodybuilding.com/fun/mahler23.htm

Pump Up the Volume for your Body Type- http://www.bodybuilding.com/fun/mahler64.htm

Super Charging The 5x5 Program For Massive Strength Gains- http://www.mikemahler.com/5x5.html

Charles Staley A-B split- http://www.t-nation.com/readTopic.do?id=1383727

George State University's research on optimal hypertrophy- http://www2.gsu.edu/~wwwfit/hyper.html

Animal Mass' (Matt Reynolds) Favourite routines- http://forum.mesomorphosis.com/training-forum/animalmass-favorite-routines-134233013.html

DoggCrapp Training- http://www.intensemuscle.com/showthread.php?t=16023

Comeback Training: How to Get Your Lazy Butt Back in the Gym by Marc McDougal- http://www.mindandmuscle.net/mindandmuscle/magpage.php?artID=20

The Quest for Size and Strength by Mike Robertson- http://www.robertsontrainingsystems.com/articles/quest.html

Hypertrophy Specific Training by Bryan Hancook- http://www.hypertrophy-specific.com/hst_index.html

4 day +

Build Muscle & Lose Fat Simultaneously?- http://www.bodybuilding.com/fun/kelly3.htm

A Training Philosophy For Solid Mass Gain- http://www.higher-faster-sports.com/trainingphilosophy.html

The Skinny-Fat Ecto Part II- http://www.higher-faster-sports.com/skinnyfatecto2.html

Training for Easy Hard Gainers- http://www.t-nation.com/readTopic.do?id=498093

Training for Easy Hard Gainers II- http://www.t-nation.com/readTopic.do?id=524650

Single’s Club- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459290

The Anti-Bodybuilding Hypertrophy Program, Part II- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459211

Quattro Dynamo- http://www.t-nation.com/readTopic.do;jsessionid=6FBB5B6DA9A8FFB5A466088A77F85F61.hydra?id=459216

Westside for Skinny Bastards- http://www.defrancostraining.com/articles/archive/articles_westside.htm

Westside for Skinny Bastards II- http://www.defrancostraining.com/articles/articles.htm

Undulating Periodization Part One- http://www.bodybuilding.com/fun/alwyn3.htm

training routine #6- http://www.animalpak.com/html/article_details.cfm?ID=49

10 Reasons To Do The 3x3 Program For Strength Or Size- http://www.mikemahler.com/3x3.html

Testosterone and Growth Hormone Workouts- http://www.mikemahler.com/testosterone.html

54321 Shut Up And Train!- http://www.mikemahler.com/54321.html

High Frequency Training: More Frequency Equals Faster Results- http://www.mikemahler.com/HFT.html

3-5 Gradual High Volume Program For Incredible Gains In Size And Strength- http://www.mikemahler.com/gradual.html

Rotation Training For Multiple Goals- http://www.bodybuilding.com/fun/mahler76.htm

16 Week Training Cycle! No More Confusion- http://www.bodybuilding.com/fun/mahler59.htm

Westside for Bodybuilders by Kethnaab- http://www.fortifiediron.com/invision/index.php?showtopic=32713

MT's Chris Mason's Hypertrophy Routine- http://www.muscletalk.co.uk/m_1606251/tm.htm