Hello,

/u/SorcererKing asked me to write a post on lifting programs to complement the 60DOD challenge. There are several that we talk about on here. The number one task for any MRP'er is to lift heavy weights regularly. The reasons come down to hormones and confidence. Simple as that. As a newcomer you might not be able to lift heavy weights. As a long time lifter you might not know how to get even heavier. Either way, this post is a summary of the popular lifting programs inside reddit, and outside.

Starting Strength by Mark Rippetoe

Arguably the best program for the absolute beginner. This person would be one who never ever picked up a single weight in his life. The program is built around a 3 day a week training program. Focusing on compound lifts and power cleans being the differentiating factor.

Pros:

  • Easy to start, easy to keep going.
  • Built around compound exercises for great hormone release.
  • Emphasis on the squat and power clean.
  • Free weights only

Cons:

  • Power Clean jump and shrug is not the proper technique
  • The built-in diet will cause you to gain body fat
  • No room for customization or accessories
  • Cost to purchase program

Ice Cream Fitness

This is one of the all around fitness programs. Essentially a 5x5 SL program with lots of built-in accessories.

Pros:

  • Linear compound exercises and accessory lifts
  • Quick results when starting at 20-25% body fat
  • All around program for novice only

Cons:

  • Novice only routine
  • Recovery is extremely challenging for a beginner
  • Skinny weak men will find this program extremely challenging to say the least
  • No long term gains, not a long term program
  • Use of machines

Stronglifts 5x5

This is a simple and easy linear program. There are six compound exercises with alternating workout days. Emphasis placed on short duration. The program only focuses on building strength. The program is centered around squats and progression.

Pros:

  • 45 minute work outs, Free weights only
  • Great hormone release
  • You will notice the results in 12 weeks
  • Strength you can use in daily life
  • Most recommended at MRP
  • Simplicity

Cons:

  • Linear only, not a life program.
  • Strength only program, No bulking so you won't get ripped
  • No advanced lifting component
  • Biceps get ignored

Madcow

This is an advanced lifting program for advanced lifters only. The program places emphasis on the recovery period. Program is modified for extremely heavy lifting. This is program for taking your squat from 450lb to 550lb or your bench from 300lbs to 350lbs.

Pros:

  • You will progress on extremely heavy lifts
  • Recovery means you arent squatting heavy 3x a week
  • Move your 1RM by 120lbs in a year

Cons:

  • Not a program for beginners, gains come slowly
  • Low volume, not much increase in muscle size

Untamed Strength

This program places emphasis on volume and intensity. Excellent for the advanced beginner to intermediate lifter. Program builds raw strength and has a 4 day per week schedule.

Pros:

  • Tailored and customized by you based on your progress
  • Assistance exercises tailored for the compound lifts
  • Maybe the best beginner program, made specifically for beginners
  • Increased volume, increased mass

Cons:

  • Takes much time out of your schedule
  • Gains can fall behind, but made up later
  • Increased workout times and days

Arnold Schwarzenegger's Blueprint

An all around program that includes diet, philosophy, workouts, start to finish program for life. This program will build you from 145 skinny weak to a 250lb shredded cut man.

Pros:

  • All around plan and inclusive of your needs
  • Body Building competition plan
  • Diet plan built in for eating quality calories

Cons:

  • Not a strength program
  • Extremely complex
  • Made for getting shredded in competitions

Edit:

User contributed routines:

/u/ggfmofo shares Fierce 5

/u/theoakenshield shares 5/3/1

privmsg'ed The Texas Method

/u/hilf13 shared GreySkull LP