T Nation

The Big Program Compilation!


#1

This following post is inspired by Chris Shugart's "My Big Fat Training Program Guide - Part 1 & 2" Listed here: http://www.T-Nation.com/readArticle.do?id=459787 and here: http://www.T-Nation.com/readArticle.do?id=459367 , where Chris describes some of the programs which have been posted in various articles here at T-Nation.

We all know how good it is to mix up your training, both to challenge your muscles for growth but also as mental inspiration. I have read several times across the forums, that there is ooh so many training programs here at T-Nation... yes but where exactly?!

Here they are! A nice compilation of training programs, you can snack around in, like a kid in a candy-store... or should we say a T-Man/Woman in a Biotest supplement store? :wink: Enjoy.

N.B. If you would like a description before checking out a program I suggest you check out Chris's threads, the ones mentioned above, to see if the one you want to try, is among the ones he made a little review of. He has around 30 program descriptions in his article.

Note: Authors are listed in alphabetical order by first name and at the buttom you will find some program where only body weight is used. Good for when you're out travelling and don't have access to a gym.

Here we go:

Brian Haycock

Hypertrophy-Specific Training
http://www.T-Nation.com/findArticle.do?article=217hyp2

Chad Waterbury

The Waterbury Summer Project
http://www.T-Nation.com/article/bodybuilding/the_waterbury_summer_project

The Set/Rep Bible
http://www.T-Nation.com/readTopic.do?id=651322

Anti-Bodybuilding Hypertrophy I
http://www.T-Nation.com/findArticle.do?article=244anti2

Anti-Bodybuilding Hypertrophy II
http://www.T-Nation.com/findArticle.do?article=307hyper2

Strength Focused Mesocycle
http://www.T-Nation.com/readTopic.do?id=485341

SOB Training
http://www.T-Nation.com/readTopic.do?id=561180

Triple Total Training
http://www.T-Nation.com/readTopic.do?id=476508

Hybrid Hypertrophy
http://www.T-Nation.com/readTopic.do?id=580380

Waterbury Method
http://www.T-Nation.com/readTopic.do?id=534922

Total Body Training
http://www.T-Nation.com/readTopic.do?id=508031

Total Strength program
http://www.T-Nation.com/readArticle.do?id=1676278

Quattro Dynamo
http://www.T-Nation.com/readTopic.do?id=459216

Singles Club
http://www.T-Nation.com/readTopic.do?id=459290

Big Boy Basics
http://www.T-Nation.com/readTopic.do?id=459533

Outlaw Strength & Conditioning
http://www.T-Nation.com/readTopic.do?id=459262

The Art Of Waterbury
http://www.T-Nation.com/readTopic.do?id=693794

The Next "Big Three" Program
http://www.T-Nation.com/findArticle.do?article=187big32

100 reps to Bigger Muscles
http://www.T-Nation.com/findArticle.do?article=206reps2

10 x 3 For Fat Loss
http://www.tmuscle.com/free_online_article/sports_body_training_performance/10_x_3_for_fat_loss&cr=

Charles Poliquin

Advanced German Volume Training
http://www.T-Nation.com/readArticle.do?id=658759

Lactic Acid Training for Fat Loss
http://www.T-Nation.com/free_online_article/sports_body_training_performance_bodybuilding/lactic_acid_training_for_fat_loss&cr=

The Super-Accumulation program
http://www.T-Nation.com/readArticle.do?id=1605986

The 1-6 Principle
http://www.T-Nation.com/findArticle.do?article=body_58princ

Charles Staley

Convergent Phase Training
http://www.T-Nation.com/findArticle.do?article=body_141conv

Chris Shugart

Dawg School - Basic training for beginners
http://www.T-Nation.com/findArticle.do?article=body_130dawg

Christian Thibaudeau

OVT: Optimized Volume Training
http://www.T-Nation.com/readArticle.do?id=459276

The HSS-100 program
http://www.T-Nation.com/readArticle.do?id=1031781

HSS-100: Back Specialization
http://www.T-Nation.com/readArticle.do?id=1076164

HSS-100: Chest Specialization
http://www.T-Nation.com/readTopic.do?id=1236824

Super Beast
http://www.T-Nation.com/readArticle.do?id=459275

SuperHero program
http://www.T-Nation.com/portal_includes/articles/2006/06-021B-training.html

Pump Down the Volume
http://www.T-Nation.com/article/bodybuilding/pump_down_the_volume&cr=

Hungarian Oak Leg Blast
http://www.T-Nation.com/article/bodybuilding/hungarian_oak_leg_blast&cr=

Beast Building - Part I
http://www.tmuscle.com/free_online_article/sports_body_training_performance/beast_building_part_1

Beast Building - Part II
http://www.tmuscle.com/free_online_article/sports_body_training_performance/beast_building_part_2

Beast Building - Part III
http://www.tmuscle.com/free_online_article/sports_body_training_performance/beast_building_part_3

High-Performance Mass Program
Lower Body Pressing
http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_lower_body_pressing

High-Performance Mass Program
Upper Body Pressing
http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_upper_body_pressing

High-Performance Mass Program
Lats and Biceps Fatigue Loading
http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_lats_and_biceps_fatigue_loading&cr=

Clay Hyght

Blending Size and Strength, Version 2.0
http://www.T-Nation.com/readArticle.do?id=1807367

Dan John

The "One Lift a Day" Program
http://www.T-Nation.com/article/performance_training/the_one_lift_a_day_program

The Tabata Method Fat Loss in Four Minutes
http://www.T-Nation.com/article/performance_training/the_tabata_method

The Litvinov Workout
http://www.T-Nation.com/article/performance_training/the_litvinov_workout

The Secret of Loaded Carries
http://www.T-Nation.com/free_online_article/most_recent/the_secret_of_loaded_carries

Don Alessi

Meltdown Training 1
http://www.T-Nation.com/findArticle.do?article=173melt2

Meltdown Training 2
http://www.T-Nation.com/findArticle.do?article=205melt2

Meltdown Training 3
(Seems to be lost...)

Bodybuilding's Best Kept Secret
http://www.T-Nation.com/findArticle.do?article=228body2

Doug Santillo

X-Comp Training Compensatory acceleration and the bodybuilder
http://www.T-Nation.com/findArticle.do?article=body_102xcomp

Erick Minor

The Omnibus Method: More Variety, More Muscle
http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_omnibus_method_more_variety_more_muscle

Ian King

UPPER BODY: Twelve Weeks to Super Strength, Phase I Chest and back
http://www.T-Nation.com/findArticle.do?article=body_91super

LEGS: Twelve Weeks of Pain, Part I
http://www.T-Nation.com/findArticle.do?article=body_70pain

ARMS: Great Guns in Twelve Weeks, Phase I
http://www.T-Nation.com/findArticle.do?article=body_107guns

ABS: The Thinking Man's Guide to Ab training
http://www.T-Nation.com/findArticle.do?article=body_123abs

Big Muscles, Busy Schedules
http://www.T-Nation.com/findArticle.do?article=216big2

Bring the Pain: Part 1
http://www.T-Nation.com/findArticle.do?article=body_139pain

The Bulk-Building Workout
http://www.T-Nation.com/findArticle.do?article=227bulk2

James Chan

The Shotgun Method
http://www.tmuscle.com/free_online_article//the_shotgun_method

[/b]Jim Wendler[/b] (Article by Bryan Krahn)

5/3/1 - How to build pure strength
http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

The World's Simplest Training Template
http://www.T-Nation.com/free_online_article/most_recent/the_worlds_simplest_training_template

Joe DeFranco

Westside for Skinny Bastards
http://www.T-Nation.com/article/bodybuilding/westside_for_skinny_bastards&cr=

Westside for Skinny Bastards, Part II
http://www.T-Nation.com/article/bodybuilding/westside_for_skinny_bastards_ii&cr=

Shoulder Shocker
http://www.T-Nation.com/free_online_article/most_recent/shoulder_shocker

Joel Marion

Ripped, Rugged and Dense
http://www.T-Nation.com/findArticle.do?article=214rip2

Stripped Down Hypertrophy
http://www.T-Nation.com/article/most_recent/stripped_down_hypertrophy&cr=

John Davies

Fat to Fire
http://www.T-Nation.com/findArticle.do?article=190fat2

Renegade Training
http://www.T-Nation.com/findArticle.do?article=166rene2

John Meadows

Enormous and Strong Legs: The Mountain Dog Way
http://www.T-Nation.com/free_online_article/most_recent/enormous_and_strong_legs_the_mountain_dog_way&cr=

A Monstrous Back: The Mountain Dog Way
http://www.T-Nation.com/free_online_article/most_recent/a_monstrous_back_the_mountain_dog_way&cr=

Chest Obliteration รƒ??รƒ?ร‚ยข?? Mountain Dog Style
http://www.T-Nation.com/free_online_article/most_recent/chest_obliteration_mountain_dog_style&cr=

Shoulder Training: The Mountain Dog Way
http://www.T-Nation.com/free_online_article/most_recent/shoulder_training_the_mountain_dog_way&cr=

Mountain Dog Arms
http://www.T-Nation.com/free_online_article/most_recent/mountain_dog_arms&cr=

Lee Boyce

The Return of German Volume Training
http://www.T-Nation.com/free_online_article/most_recent/the_return_of_german_volume_training

Mark Rippetoe

The Texas Method
http://www.T-Nation.com/free_online_article/most_recent/the_texas_method

Who Wants to Be a Novice? You Do.
http://www.T-Nation.com/free_online_article/most_recent/who_wants_to_be_a_novice_you_do

Mike Robertson

The Modified 5x5 Squat program
http://www.T-Nation.com/readArticle.do?id=1206566

Nate Green

DoggCrapp
http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_50_pounds_of_muscle_in_12_months

Nick Tumminello

A Simple Program for Complex Results
http://www.T-Nation.com/free_online_article/most_recent/a_simple_program_for_complex_results

Scott Abel

The Ultimate Legs Program
http://www.T-Nation.com/readArticle.do?id=1783782

Steven Morris

7 Ab Exercises That Actually Work
http://www.T-Nation.com/free_online_article/most_recent/7_ab_exercises_that_actually_work

TC Luoma

Tsunami Training
http://www.T-Nation.com/findArticle.do?article=body_104tsuna

German Volume Trainng 2000
http://www.T-Nation.com/findArticle.do?article=body_118gvt

GVT Revisited
http://www.tmuscle.com/free_online_article/sports_body_training_performance/gvt_revisited&cr=

The Push-Pull workout
http://www.T-Nation.com/article/bodybuilding/the_pushpull_workout&cr=

Tim Henriques

The Shut-Up program
http://www.T-Nation.com/readArticle.do?id=1460447

Tony Gentilcore

The Strong and Rippped Program
http://www.T-Nation.com/article/bodybuilding/the_strong_and_ripped_program&cr=

PROGRAMS CREATED BY MORE THAN ONE AUTHOR

Bret Contreras, Tony Gentilcore, and Brad Schoenfeld

3 Total Body Programs for Big Arms
http://www.T-Nation.com/free_online_article/most_recent/3_total_body_programs_for_big_arms

Eric Cressey and Mike Robertson

Neanderthal No More, Part V
http://www.T-Nation.com/readTopic.do?id=535872

John Berardi & Chris Shugart

The Growth Surge Project part 1
http://www.T-Nation.com/findArticle.do?article=182growth2

The Growth Surge Project part 2
http://www.T-Nation.com/findArticle.do?article=183growth2

The Growth Surge Project part 3
http://www.T-Nation.com/findArticle.do?article=184growth2

Nate Green and Nick Tumminello

Building The Apex Predator Body
http://www.T-Nation.com/...x_predator_body

BODYWEIGHT PROGRAMS
Programs where only bodyweight is used in the exercises. That makes them great programs to use when you're stuck somewhere without a gym.

Ian King
Death by Bodyweight
http://www.T-Nation.com/readArticle.do?id=459685

Mike Mahler
Combat Conditioning
http://www.T-Nation.com/findArticle.do?article=153combat2

P.S. I am sure I have left out a lot of programs, but after spending a long time searching around the site to find all the programs I had to take a break and get it done. Perhaps I have also credited some of the authors wrong, that, for sure, is not intended and I am sorry if that is the case. If you guys add some programs in this thread I will make sure to edit my above post and bring them in so we have them all in one place.


#2

Damnation. Excellent post--we should sticky this for an easy, quick list reference to programs. Well done sir, I salute you!


#3

Good post


#4

I sense a quote train.


#5

x2 :stuck_out_tongue:


#6

You are most welcome sir. It started out as a thing for myself so I'd remember all the different programs, but I figured there would be others who'd like it as well.


#7

?


#8

like everyoen will be quoting u :stuck_out_tongue:

x3


#9

Great idea and thanks for putting the time into this. I have a couple of programs to add -

HSS-100: Back Specialization
by Christian Thibaudeau
http://www.T-Nation.com/readArticle.do?id=1076164

HSS-100: Chest Specialization
by Christian Thibaudeau
http://www.T-Nation.com/readTopic.do?id=1236824

Westside for Skinny Bastards
A modified lifting program for "Hardgainers"
by Joe DeFranco
http://www.T-Nation.com/article/bodybuilding/westside_for_skinny_bastards&cr=

Westside for Skinny Bastards, Part II
The need for speed!
http://www.T-Nation.com/article/bodybuilding/westside_for_skinny_bastards_ii&cr=

The Strong and Ripped Program
by Tony Gentilcore
http://www.T-Nation.com/article/bodybuilding/the_strong_and_ripped_program&cr=

Neanderthal No More, Part V
The complete guide to fixing your caveman posture!
By Eric Cressey and Mike Robertson
http://www.T-Nation.com/readTopic.do?id=535872


#10

x4
....lol


#11

Nice HoratioSandoval, they are now added to the list in the top.


#12

Nice post, but it should be in the BB section not the beginners. Otherwise noobs will look at it and think it is a recommendation. It isnt, it's a compilation, so it should be used as a tool for easy-finding the famous articles for intermediates.


#13

Hmm perhaps you're right.. don't know if the MOD's would appreciate if I post the same stuff in two different sections though.


#14

No need to repost it. If you want it moved into the Bodybuilding Forum, let me know.


#15

really like this idea... JBR... i take it ull be adding all new posts to original for easy reference


#16

^^ That's right Carl. I'll add them to the original post if/when people post programs I missed.


#17

http://www.T-Nation.com/article/most_recent/stripped_down_hypertrophy&cr= - stripped down hypertrophy - great routine


#18

bmitch, added.


#19

Does anyone know the name of the article where the author suggests really high rep leg workouts (100 reps +) and has a picture of a speed skater with huge thighs (who did reasonably high weights with insane reps as part of his training)?


#20

Another bodyweight program

Ian King's "Death by Bodyweight"

http://www.T-Nation.com/readArticle.do?id=459685