A simple, proven, and very effective beginner's bodybuilding routine. Suitable for anyone seeking to build a better physique and improve their strength. The AllPro SBR was posted by the user AllPro on the forum at bodybuilding.com in 2007. Since then countless users have followed the routine. Hp laserjet p1102 driver for mac os x 10.11. Jan 20, 2016  Hello, I have done All Pro's Simple Beginner Routine for a couple years, I have gained a lot of weight, muscle, and strength. I am now switching to Stronglifts 5x5. Is this a good idea?

• Import Addresses
  Stop re-typing! Import addresses from Outlook, and other software programs using a comma delimited file.

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This page includes routines primarily aimed at building strength and muscle. Be aware that the differences in training for general strength and training for muscle growth (hypertrophy) are often vastly overstated. All of the programs on this page are effective at getting you both bigger and stronger, provided you eat to support it. A bigger muscle is a stronger muscle and vice versa.

As you make your choice, don’t forget the importance of having at least some cardio in your overall fitness plan, even if it’s not your primary focus. Read more about the benefits here: Why You Should Do Cardio

If you are a complete beginner, we strongly recommend getting your feet wet with one of the following, depending on your equipment access:

• r/Fitness Basic Beginner Routine
• r/Bodyweightfitness Recommended Routine
• Dumbbell Stopgap or Dumbbell Stopgap PPL

We also recommend looking over the following entry in our FAQ to help clear up a common misconception: Why is r/Fitness so focused on “powerlifting” routines?

Barbell / Compound Lift Focused Routines

• r/Fitness Basic Beginner Routine
  A simple, modified version of Phrak’s GSLP to be used as a short term “training wheels” program for learning the fundamental barbell lifts, with guidelines for accessory work, cardio, and conditioning. If you’re new to barbell lifts, this is a good place to start.
• Greyskull LP
  A beginner’s linear progression program. A 3 day or A/B routine.
• Jim Wendler’s 5/3/1
  A popular, proven system for training that is effective for trainees of all levels by Coach Jim Wendler with many common variants available for free online. If you’re having trouble understanding any of the below, have a look at our 5/3/1 Primer for a breakdown of the system. Read reviews in the Program Review Archive.
  • 5/3/1 For Beginners
    The 5/3/1 program with modifications to target it more towards novice lifters. A 3 day routine.
  • 5/3/1 – Boring But Big
    One of the most popular 5/3/1 variants. Simple to follow and good for both strength and size.
  • 5/3/1 – Building the Monolith
    A variant of the 5/3/1 program with a focus on building size. A 3 day routine.
• The GZCL Method
  Powerlifter and r/Fitness regular Cody LeFever’s training system. A very flexible program that can be adapted for many different goals. See r/gzcl for more. Read reviews in the Program Review Archive.
  • GZCLP
    A linear progression template derived from the GZCL Method. A 3 or 4 day routine.
• Greg Nuckols’ Programs – 28 free training programs from longtime friend of r/Fitness and one of the juggernauts of strength science, Greg Nuckols of Stronger By Science. Read reviews in the Program Review Archive.
  • Average to Savage
    A (paid) strength and muscle building program by Greg Nuckols.
• Strong Curves
  A program aimed at introducing women to weight lifting. The program can be tailored to the user and offers at-home alternatives for those without access to a gym. Some spreadsheets can be found in this post on r/xxfitness. More info can be found at /r/StrongCurves.
• nSuns LP
  A linear progression focused program based very loosely on elements of 5/3/1 Spinal Tap, created by r/Fitness regular nSuns. Comes in 4 day, 5 day and 6 day variations.
• 
  Linear progression based push/pull/legs program. A 6 day routine. Can also be run as a 3 day routine.
• Westside For Skinny Bastards
  A strength and muscle building program by Joe DeFranco. A 4 day program.
• PHUL (Power Hypertrophy Upper Lower)
  Size and strength program by Brandon Campbell. A 4 day program.
• PHAT (Power Hypertrophy Adaptive Training)
  Size and strength program by Dr. Layne Norton. A 5 day program.
• Arnold Schwarzenegger’s Splits
  Body part splits from Arnold Schwarzenegger. Two variations, both are 6 day programs.
• Jon Anderson’s Deep Water Method
  A free e-book on pro strongman and IFBB pro bodybuilder Jon Anderson’s training methods. Includes programs for Beginner, Intermediate, and Advanced trainees. Read reviews in the Program Review Archive.

Dumbbell Focused Routines

Bodyweight / Home / Minimal Equipment Routines

• BWF Routine
  The recommended routine from r/BodyWeightFitness. Provides many variations of the classic bodyweight movements for different levels of strength and skill.
• BWF ‘Move’ Routine
  Alternative routine from r/BodyWeightFitness meant to take you through your first two years of training.
• BWF Minimalist Routine
  A bare-bones bodyweight circuit from r/BodyWeightFitness.
• BWF Skills Routine
  Skills and mobility work
• Intermediate / Advanced Bodyweight routines
  From the r/BodyWeightFitness wiki

Hotel / Apartment / Planet Fitness-like Gyms

• The r/Fitness Planet Fitness / Hotel / Apartment Gym Workout Routine Megathread
  This megathread has r/Fitness users sharing the routines they use at gyms with less than a full range of equipment.