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  1. Anthony Ditillo Training Routines for Bulk and Power Routine #1 This full schedule should be repeated 2 times per week. However, if you want, you could increase it to three times per week, but this is up to your ability to handle work. Monday and Thursday: Squat – One set of 10 reps, as a warmup, followed by five sets of five reps using all the weight possible for each set. Deadlift – Same as Squat. Bench Press – Same as Squat. Bentover Row – Same as Squat. Routine #2 This kind of training routine is more severe and that is why you only do 2 movements per training day. You will be working these 2 movements quite hard and this will cause you to gain. Monday: Squat – 1×10; 1×8; 1×6; 1×4; 1×2 and then 5 sets of 3-5 reps using all the weight possible. Bench Press – Same as squat. Thursday: Deadlift – same sets and reps as Monday. Bentover Row – same sets and reps as Monday. Routine #3 This would be the ordinary every other day schedule for the ambitious, underweight trainee. Monday, Wednesday and Friday: Squat – 5 sets of 3 to 5 reps using all the weight possible. Bench Press – same as Squat. Deadlift – same as Squat. Bentover Row – same as Squat. Routine #4 This type of routine would enable you to concentrate on one movement per workout for power and the other two for added muscular bulk. However, you will positively have to be sure to eat enough of the complete protein foods and get more than enough calories in order to grow. Monday: Squat – 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set. Bench Press – 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle. Bentover Row – 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle. Thursday: Deadlift – 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set. Bench Press – 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle. Bentover Row – 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle. Bulk And Power Routine No. 1 In this routine you will be performing the three basic power lifts. In it you use both low and high repetitions. This will allow you to gain in both muscular power and muscular size. Monday, Wednesday and Friday: Bench Press: 5 sets of 2-4 reps Bench Press: 2 sets of 10 reps Full Squat: 5 sets of 2-4 reps Full Squat: 2 sets of 10 reps Deadlift: 5 sets of 2-4 reps Deadlift: 2 sets of 10 reps Bulk And Power Routine No.2 In this routine I have you working for bulk in the upper body while you are specializing on the lower body for power. The sets and reps are well suited to gaining in both and I have even broken down the workouts themselves into three distinct sections. I have you working the chest and shoulders on Monday and the back and arms on Wednesday (rowing and cleans work the arms quite hard!). Then on Friday I have you really work your thighs and hips and back. Monday: Bench Press: 5 sets of 3-5 reps Incline Press: 5 sets of 3-5 reps Wednesday: Bent Over Row: 5 sets of 3-5 reps Hang Cleans: 5 sets of 3-5 reps Friday: Full Squat: 10 singles using 90% of your one rep limit Deadlift: 10 singles using 90% of your one rep limit Bulk And Power Routine No. 3 This routine has you training for power on the bench press and the seated press while your leg and back work aids in gaining size. Monday: Full Squat: 1 set of 20 reps using a weight which is 50lbs. greater than bodyweight. Take 5 deep breaths between each rep. Deadlift: 1 set of 20 reps using a weight which is 50 lbs. greater than bodyweight. Take 5 deep breaths between each rep. Heavy Bent Arm Pullover: 5 sets of 5-7 reps, maximum weight Wednesday: Full Squat: 5 sets of 5-7 reps Deadlift: 5 sets of 5-7 reps Bench Press: 10 singles with 90% of your 1 rep limit Friday: Half Squat: 5 sets of 3-5 reps High Deadlift: 5 sets of 3-5 reps Seated Press: 10 singles with 90% of your 1 rep limit Bulk And Power Routine No. 4 Monday and Thursday: Bench Press: 10 sets of 3 reps Bent Row: 10 sets of 3 reps Full Squat: 10 sets of 3 reps Tuesday and Friday: Incline Press: 5 sets of 5-7 reps Deadlift: 5 sets of 5-7 reps Half Squat: 5 sets of 5-7 reps Bulk And Power Routine No. 5 Monday: Full Squat: 10 sets of 3 reps Dip: 5 sets of 5-7 reps Weighted Chin: 5 sets of 5-7 reps Wednesday: Deadlift: 10 sets of 3 reps Bent Arm Flyes: 5 sets of 5-7 reps Curl: 5 sets of 5-7 reps Friday: Bench Press: 10 sets of 3 reps Half Squat: 5 sets of 5-7 reps Rack Deadlift: 5 sets of 5-7 reps Intermediate Mass Program The intermediate mass program is NOT for the advanced man. He would never respond to the amount of work I’m going to advise herein. Being advanced necessitates diversity in performance and volume of work as well as tightening up the dietary schedule, since continued weight gain would NOT be desirable for the truly advanced man who has already gained sufficiently in basic bodyweight. For the majority of beginners and intermediates, three total body workouts per week seems to be just about right. You will have two heavy days and one medium day, for variety and recuperation. On your two heavy days the movements are heavy and basic. The repetitions are kept low to enable you to use truly heavy weights to ensure mass gains. The first and second sets should be warmup sets. Sets three, four and five are to be performed with all the weight possible for the required reps. Rest no longer than one minute between sets. When sets three, four and five can be done fairly easily, add ten pounds to your upper body movements and twenty pounds to the lower body movements. The entire schedule consists of between twenty-five and thirty sets. Surely this much work can be finished within ninety minutes. Monday & Friday (heavy days) Press Behind Neck – 5 sets of 5-7 reps. Bentover Barbell Row – 5 sets of 8-10 reps. Barbell Curl – 3 sets of 8-10 reps. Lying Triceps Press – 3 sets of 8-10 reps. Half Squat – 5 sets of 8-10 reps. * On your off days, do four or five sets of calf raises and light abdominal work. Wednesday (medium day) Dips – 4-5 bodyweight sets doing all the reps you can. Chins – the same as dips. Full Squats – 2 sets of 20 reps as described. Stiff-Legged Deadlift – 2 sets of 10-15 reps using light to medium weight.
  2. Bill Starr - 5 by 5 Training Routines Author: Unknown Perhaps the most critically acclaimed and enduring book ever written on the subject of weight training is Bill Starr’s “The Strongest Shall Survive: Strength Training for Football” written in 1976. Seemingly endless variations of Starr’s original routine have sprouted up all over the Net and for good reason – it is possibly the most perfect routine ever devised. His routine focused on bench presses, squats and power cleans, done on a Monday – Wednesday – Friday rotation with heavy, medium and light days. Bill Starr is where the “5×5″ routine came from; each exercise was done following a protocol of five sets of five reps. Starr’s 5×5 routine uses the three exercises which Starr referred to as “the big three”, quoting Starr: “These are 3 basic exercises used by weightlifters to increase their strength….the football player (and you can insert Martial Artist, Fighter, whatever there) must work for overall body strength as opposed to specific strengthening exercises….In other words the athlete should be building total leg strength rather than just stronger hamstrings. He should be seeking overall strength in his shoulder girdle rather than just stronger deltoids….the program is fast, simple and, most importantly, effective. It requires very little space and a minimum of equipment….” NOTE by Strength Oldschool: The author is wrong when they state that Bill Starr developed the "5 X 5" training method, this was done many years earlier by Reg Park! Bill Starr’s 5X5 Routine In Its Original Form Monday – Heavy Power cleans – 5 sets of 5 Bench – 5 sets of 5 + 1×10 weight from 3rd set (add 10 rep sets after 8-12 weeks on program) Squats – 5 sets of 5 + 1×10 weight from 3rd set * Set 1: 35% of target * Set 2: 70% of target * Set 3: 80% of target * Set 4: 90% of target * Set 5: Target Wednesday – Light Power cleans – 5 sets of 5 Incline Bench – 5 sets of 5 + 1×10 weight from 3rd set Squats – 5 sets of 5 + 1×10 weight from 3rd set / set 5 use weight from 3rd set of Monday Friday – Medium Power cleans – 5 sets of 5 Overhead press – 5 sets of 5 + 1×10 weight from 3rd set Squats – 5 sets of 5 + 1×10 weight from 3rd set / set 5 use weight from 3rd set of Monday The Bill Starr Power Routine Monday – Heavy Day Squat – 5 sets of 5 Bench – 5 sets of 5 Powerclean – 5 sets of 5 Weighted hyperextensions – 2 sets Weighted sit-ups – 4 sets Wednesday – Light Day Squat – 4 sets of 5 Incline Bench – 4 sets of 5 High Pulls – 4 sets of 5 Sit-ups – 3 sets Friday – Medium Squat – 4 sets of 5, 1 triple, 1 set of 8 Bench – 4 sets of 5, 1 triple, 1 set of 8 Powercleans – 4 sets of 5, 1 triple Weighted Dips – 3 sets of 5-8 Triceps and Biceps – 3 sets of 8 each * More info on this "Power Training Routine" by Bill Starr can be viewed here. Bill Starr’s Beginner 5×5 Monday (Heavy Day – 85%) Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Wednesday (Light Day – 65-70%) Back Squats: 5 x 5 using 60% of Monday’s weight Bench Press: 5 x 5 using 60% of Monday’s weight Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets Friday (Medium Day – 70-85%) Back Squats: 5 x 5 using 80% of Monday’s weight Bench Press: 5 x 5 using 80% of Monday’s weight Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets The Bill Starr Strength Factor Routine Monday (Heavy Day) Back Squats: 5 x 5 ramping to limit Bench Press: 5 x 5 ramping to limit Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit Incline Dumbbell Press: 2 x 20 Calf Raises: 3 x 30 Wednesday (Light Day) Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10 Standing Overhead Press: 5 x 5 ramping to limit Dips: When you can do 20 reps, start adding weight and drop the reps back to 8 Curls: 3 x 15 Friday (Medium Day) Back Squats: 5 x 5 using 20 lbs less than Monday Incline Bench Press: 5 x 5 ramping to limit Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit Straight Arm Pullovers: 2 x 20 Chins: 4 sets to failure Bill Starr’s “Big 3″ Program Monday – Heavy Day Powerclean – 5 sets of 5 Bench – 5 sets of 5 Squat – 5 sets of 5 Wednesday – Light Day Powerclean – 5 sets of 5 Benchpress – 5 sets of 5 Squat – 5 sets of 5 Friday – Medium Powerclean – 5 sets of 5 Benchpress – 5 sets of 5 Squat – 5 sets of 5
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