Bodyweight Beginner Program

This program can be performed at home 2-5 times per week using nothing but a pull-up bar and your own body weight for resistance.

Not sure what a certain exercise is? Look here.

SS Superset (set of one exercise immediately followed by a set of another exercise without rest in between)
2 x 10-12 2 sets with such weight that failure is reached in 10 to 12 reps

Dumbbells-Only Beginner Program

This program can be performed at home 2-4 times per week with some dumbbells and a pull-up bar.

Not sure what a certain exercise is? Look here.

DB Dumbbell
SS Superset (set of one exercise immediately followed by a set of another exercise without rest in between)
2 x 10-12 2 sets with such weight that failure is reached in 10 to 12 reps

High Volume, Medium Intensity 5-Day Split Advanced Program

Not sure what a certain exercise is? Look here.

BB Barbell
DB Dumbbell
EZ EZ-Curl Bar
SS Superset (set of one exercise immediately followed by a set of another exercise without rest in between)

Strength Hybrid 3-Day Program

Not sure what a certain exercise is? Look here.

BB Barbell
DB Dumbbell
EZ EZ-Curl Bar
SS Superset (set of one exercise immediately followed by a set of another exercise without rest in between)

Low Volume, High Intensity 4-Day Split Push/Pull Core Intermediate Program

Not sure what a certain exercise is? Look here.

BB Barbell
DB Dumbbell
2 x 10-12 2 sets with such weight that failure is reached in 10 to 12 reps
Monday, Thursday Tuesday, Friday
Push

Medium Volume, Medium Intensity 4-Day Split Push/Pull Intermediate Program

Not sure what a certain exercise is? Look here.

BB Barbell
DB Dumbbell
EZ EZ-Curl Bar
SS Superset (set of one exercise immediately followed by a set of another exercise without rest in between)

Medium Volume, Medium Intensity 4-Day Split Advanced Program

Not sure what a certain exercise is? Look here.

BB Barbell
DB Dumbbell
EZ EZ-Curl Bar
SS Superset (set of one exercise immediately followed by a set of another exercise without rest in between)

Strength Specific 3-Day Program

Not sure what a certain exercise is? Look here.

BB Barbell
5 x 6 (F-10) 5 sets of 6 reps, with such weight that each set ends 10 reps short of failure
Exercise Monday Wednesday Friday

Medium Volume, Medium Intensity 3-Day Split Intermediate Program

Not sure what a certain exercise is? Look here.

BB Barbell
DB Dumbbell
EZ EZ-Curl Bar
SS Superset (set of one exercise immediately followed by a set of another exercise without rest in between)

Low Volume, Medium Intensity 3-Day Beginner Program

Not sure what a certain exercise is? Look here.

BB Barbell
DB Dumbbell
EZ EZ-Curl Bar
SS Superset (set of one exercise immediately followed by a set of another exercise without rest in between)

Low Volume, Medium Intensity 2-Day Beginner Program

Not sure what a certain exercise is? Look here.

BB Barbell
DB Dumbbell
EZ EZ-Curl Bar
SS Superset (set of one exercise immediately followed by a set of another exercise without rest in between)

Low Volume, Extreme Intensity 2-Day Advanced Program

Not sure what a certain exercise is? Look here.

If you're a beginner looking for a starting program, then pass this one and look at other programs I suggest. This is a very good program for intermediate or advanced lifters who have stopped seeing gains from higher volume training to failure.

This program prescribes steady increases in intensity from week to week, starting out most exercises to not failure, but intensifying to failure and beyond (using rest-pauses) in the following weeks.

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