Programs

Many gym-goers have the problem of only working on what they want, and not what they should. Bicep curls, bench press, and situps can be part of any good workout program but they shouldn't be the staple. Though none of these programs are mandatory, they are made by reputable coaches and tend to give good results, assuming proper rest and nutrition.

Beginner Strength Programs:
Starting Strength - Mark Rippetoe

Rippetoe published a book on this program, though it is more aimed for coaches. If you don't have access to this book, check out the Starting Strength Wiki, which has a lot of information good for beginners on this program.

Practical Programming Beginners Program - Mark Rippetoe

This program is very similar to starting strength but provides a bit more variety. Again, there is a book dedicated to programming, which can be bought, or check out the online resources on the Starting Strength Wiki. 

Beginner Olympic Weightlifting Programs:
Wichita Falls Weightlifting Program, 2005 - Glenn Pendlay

This program is a simple 3-day weightlifting program without much specificity. While it incorporates the full Olympic lifts, there is also a variety for the beginner to develop a well-rounded background. Seen here on exrx.net.

Creating the Beginner's Program - Glenn Pendlay

In his article on Pendlay.com, Glenn Pendlay outlines how he creates the beginner's program for Olympic weightlifting. While it doesn't give a set program, it gives suggestions and a basic template for workout scheduling. Seen here at his site.

Beginner Bodybuilding Programs:
Reg Parks Beginner Routine - Reg Park

This 3 day per week split incorporates compound movements in addition to isolation exercises to create a good background for bodybuilding, created by bodybuilder Reg Park. Seen here at http://oldschooltrainer.com/reg-parks-beginner-routine/. 

Intermediate/Advanced Programming:
Russian Squat Routine - Soviet Union

Though difficult and long, this 6 week, 3 day program is meant to increase the weight one can squat. A calculator here at exrx.

Smolov Jr. Squat Routine

This routine, though taken from the Smolov Cycle intended for squatting, can be modified for use in other lifts (for example, the bench press). It is a three week, 4 day program high in volume that can be successfully done for more than 3 weeks in broken into 3 day or 2 day per week segments. Seen here at http://wkak.net/SmolovFAQ.htm. Scroll down to question 6 to see the Jr. Program.

Smolov Squat Cycle

This is a 12 week program with several cycles intended to increase the weight one can squat. A calculator for the program based on 1RM is found here http://www.joeskopec.com/smolov.html.  

Leo Totten's 7-Week Olympic Squat Phase

http://articles.elitefts.com/articles/training-articles/7-week-olympic-squat-phase/ 

*See a program you don't think should be here or don't see one that should? Feel free to let a club officer know in person or email us at umdweightlifting@gmail.com.