Beginner Strength Programs
Relatively new to lifting and want to gain strength?
These programs are for you. (Yes they're free)
1. Starting Strength's 5x5. This program is simple to understand, uses compound movements in easy to remember rep ranges and will build strength quickly for the novice lifter. Comes with an app or you can use a spread sheet.
2. Jim Wendler's 5/3/1 program. This program was designed purely to build strength. I've used this program and variations of it with a great deal of success. In fact I added over 50lbs to my squat with this program. It does require you know your 1rm, and there's a convenient calculator I'll link here to help as well. I'll also link the beginner post from his website to help with assistance work if you aren't familiar with it yourself.
Beginner Mass Building Program
Want to look incredible naked? This is the place for you lol
If you've read my article on the Size/Strength relationship here then you'll understand there is carryover from building muscle mass to strength. However, this program focuses on building a well rounded, symmetrical, amazing physique.
Reading and applying some of the advanced techniques outlined in my building size article here along with a good diet will give you some serious results.
A Program for Everyone Else
The most common an frequent request I get is "I just want to tone". For the average person out there who doesn't want to dedicate 2hrs or even 45mins to a training session, but still wants to increase their overall health we've developed a solution.
This isn't going to give you crazy results, you're not going to build huge amounts of muscle or insane strength here. You will gain some strength, you'll decrease body fat, you'll activate muscle fibers, and see definition. You'll increase your cardiovascular endurance and be a much healthier person.
You'll notice your muscle definition (there's no such thing as toning if you ask me). This plan is made for the average person wanting a great 20min full body workout. These are HIIT style workouts. Little or No rest, lighter weights (push yourself but stay comfortable) and keep up the intensity for the duration of the workout. You get out what you put in.