#Gainz Thread: Compilation of Programs and Styles

Think it would be cool to start a thread on different types of training and the various programs that go with them. I'll update with some programs that I am familiar with.

Bodybuilding:
Goal: To build muscle and not necessarily strength. Usually higher volume.

Sample Programs:

Max OT LINK

All Pro Beginners LINK

Fierce 5 LINK

Ice Cream Fitness 5x5 LINK

FST-7: Focuses on regular training with a special set of 7x7 on the muscle worked. FST7

German Volume Training: GVT GVT

Typical 5 day split: Age old Chest on Mondays, then each bodypart has their own day. Arm Day is encouraged. I call it Armageddon day.

Dual-factor Bodybuilding: Link to thread by lsu777 LINK

Powerlifting:
Goal: To get as strong as possible in the main lifts of Bench Press, Squat, and Deadlift. Lower volume.

Sample Programs:
Starting Strength: Good beginner program developed by Mark Rippetoe. Starting Strength Useful for beginners. Intermediate to Advanced will plateau early.

Stronglifts 5x5: Similar to Starting Strength but 5x5 sets. Decent. Stronglifts


5/3/1: Very good program for intermediate to advanced lifters. I run a similar program to this but made it more into a "powerbuilding" routine. 5/3/1 There is a "Peaking Routine" for Powerlifting.

Amazing calculator for 531 calculator / Spreadsheet for 351(powerlifting) and 531 LINK

2Suns 531 LP 5 Day LINK 4 Day LINK

Westside: Westside

Candito Programs LINK

Texas Method: LINK


Madcow 5x5: Madcow Very popular

Crosstraining:
Goal: To get a more "athletic" style build and to become "functionally" stronger. Circuit training.

Crossfit: If you do this.......DO NOT WORRY ABOUT YOUR TIMES FOR THE WODS!!!!! You need to worry about form and safety first. That is my primary gripe with Crossfit. Make sure to tell everyone that you do Crossfit as well. It's required.

Westside for Skinny Bastards LINK

Juggernaut Method: Chad Wesley Smith created this for athletes but can be used for powerlifting as well with the peak week schedule. LINK

Olympic Lifting:
Goal: to get as strong as possible in the Olympic lifts of Snatch and Clean and Jerk.

Starting Strength has some Olympic lifts. The issue with this style is that they are HIGHLY technical and you can really do some damage if done improperly. I recommend a coach if you want to pursue this.


Powerbuilding: informal term
Goal: Increase muscle size with strength routines.

Sample Programs:

DC Training: I love this program. It is HIT (High intensity training) which means that it is lower volume but HIGHLY challenging on the few sets that you do. You will get stronger on this program. The caveat is that you more than likely need a spotter or use machines. ETA ***Apparently not HIT*** DC training

GreySkull Linear Progression: Greyskull overview

lsu777's write up on GSLP. Amazing read. LINK

PH3: Hybrid workout. Created by Layne Norton. PH3

2Suns CAP3: Very intersting looking plan. LINK

Home Style plans:

Goal: Mainly used with minimum weights/equipment and focuses on circuits

P90x:
P90x

Insanity/T25:
Insanity

AthleanX
Athlean X
I'll continue to update this post as I remember or you suggest programs.