T Nation

New Routine, The Waterbury Method?

I have been lifting weights for about two months now and I think I am in need of a new routine. My old routine was a full body workout three times a week. I am about 5’8 and 145 pounds. I did see some muscle growth with my old workout but that was only because I was a total noob so no matter what I would have done I would have gained muscles.

I am looking for something with a lot of big, compound movements such as dead lifts, squats, bench press, things like that. I don’t know if it;s possible, but I’d like to have a mix of functional and “beach” muscle.

I’ve heard good things about the Waterbury method, but I can’t actually find it so if someone can send a link that would be great.

Thanks in advance for any advice or tips.


I am also a noob (been training for about 6 months)and really like Chad’s programs. He is a big proponent of compound lifts, so you should like his stuff. If I may suggest, he recommends the following periodization for beginners:

Big Boy Basics 3 weeks
ABBH 3 weeks
ABBH II 3 weeks
Triple Total Training 3 weeks

You can do a search for these, here are the first two:



You might also check out Chad’s Author locker on the forums

I’m doing the Waterbury Method right now and I absolutely love it. However, you said you had already been doing a three day full body program, and that’s what the WM is, too.

You could also look at bill star’s 5x5 or riptoe’s starting strength. Just Google them.

Bill Star 5x5. Look on the net for madcow rippetoe training.

If you want to gain strenght and muscle mass this is the program you want.