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Training Programs

A 6-Step Guide to Building Training Programs

Everyone starts their journey by taking a pre-built training program and trying it out. I made my first program choice after a three-minute perusal of my local supermarket’s magazine rack. That month’s copy of Men’s Health advertised a program promising 10 pounds of gains in 6 weeks, which was exactly…

The Novice Bodybuilding Program

If looking like The Hulk, Wolverine, or Batman is your primary goal, then a training program with a bodybuilding focus is what you need. If you have been struggling to grow, this program may help by giving some balance to your routine. Don’t make the mistake of training your chest,…

The Novice Powerlifting Program

If getting strong as hell is your primary goal, knowing that size and symmetry will mostly come along for the ride anyway, then you need a strength training program that will emphasize that for you. This Novice Powerlifting Program taken from our Muscle and Strength Training Pyramid book is a…

The Intermediate Bodybuilding Program

This is a sample bodybuilding program from our Muscle and Strength Training Pyramid book. The explanation section in the book is fairly detailed, so I have cut it down to give just the overview, relevant notation and exercise selection explanations. This, the Intermediate Powerlifting Program, and the Detailed Guide to…

The Intermediate Powerlifting Program

This is a sample powerlifting program from our Muscle and Strength Pyramid training book. The explanation section there is fairly detailed, so I have cut it down to give just the overview, relevant notation, and exercise selection explanations. This, along with the Intermediate Bodybuilding Sample Program and Detailed Guide to Training Progression…

A Guide to Improving Your Training Work Capacity

If you have exhausted the gains from your beginner program and are looking for what to do to push your physique to the next level then this guest article by Greg Nuckols, one of the top drug-free powerlifters in the world, could be for you. Friendly, smart, and humble we got along well…

How to Progress from ‘The Big 3’ to Split Routines

There are two linear progression training templates introduced on this site, ‘The Big 3 Routine’ and the ‘Three Day Split Routine’. The questions often arise, “Which training program is for me?” or, “When and how should I progress from one to the other?” This article covers the latter question with…

The Big 3 Routine

As a look at weight category competition powerlifters will show you, the Squat, Deadlift, Bench Press and their variants will delevop a big, strong and ripped body. I neglected the Squat and Deadlift for years, not realizing the fantastic all over body training effects. Don’t make that mistake. What is…

Three Day Split RPT Routine

This article tells you how to train when the time comes to split your training into a three-day split. The primary focus is reverse pyramid training (RPT), but I have also included advice for other set-rep patterns (5×5 for example) to be used with a three-day split, as this is…

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