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Weightlifting RoutinesNote- any 4x/week split may be turned into a 3x/week rotating split If you are on a calorie deficit, low volume and/or low frequency is recommended. I strongly suggest reading the set/rep "bible". These routines do not list warmup sets. Read my explanation of warming up here. I've added several books to the HotNFit.com Amazon Marketplace that I feel are very useful to beginner and intermediate weightlifters. I suggest you strongly consider buying one or more of these books. If you intend to do Rippetoe's program, you will be well served by buying the Starting Strength book. If you are interested in programs such as the Bill Starr 5x5, Rippetoe and Kilgore's Practical Programming for Strength Training book will be of great help. If you want a complete guide to a 12 week total-body makeover, I highly suggest getting the Body For Life book. Absolute Beginner
Novice Trainer
Intermediate to Advanced
Upper/Lower Split 3x / week low volume Upper/Lower Split - Freeweights 4x / week moderate volume Fullbody Split 3x/week low volume Bill Starr - Glenn Pendlay 5x5 - to use after the Bill Starr 5x5
Powerlifting Routines/InfoT-nation article - The Periodization Bible Part I T-nation article - The Periodization Bible Part II
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