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Common Routines There are multiple other routines to try which have shown great results with different people, but remember: Every Body will react differently, so what works for one person may not work as well for another Click Here to Search for a Specific Workout List of All Workouts in Database Routine Name Author Body Part(s) Overview André The Flying Squirrel Routine Charles Poliquin Back A focus on the back with chinups, so it'll hit your biceps as well. Leaves a lot of room for you to customize your own maintenance schedule for the rest of your body. Great Guns in Twelve Weeks, Phase I Ian King Biceps, Triceps Prioritization of Arms Great Guns in Twelve Weeks, Phase II Ian King Biceps, Triceps Prioritization of Arms Great Guns in Twelve Weeks, Phase III Ian King Biceps, Triceps Prioritization of Arms Great Guns in Twelve Weeks, Phase IV Ian King Biceps, Triceps Prioritization of Arms HIIT and Other Interval Training Methods Robert Forney HIIT HIIT is one of the best methods for fat loss and muscle retention. HIIT Routine Dave Draper HIIT "Iron Online Cardio Training" - from site HIIT Routine Joel Marion HIIT Push the Limit! HIIT Routine Shawn Phillips HIIT "This Aerobics Alternative Will Help Take You Out of the Fat Lane" - from site Homegrown Muscle Lou Schuler & Adam Campbell Total Body Workout A great total body workout spanning 10 phases. Hypertrophy-Specific Training Brian Haycock Total Body Workout Hypertrophy-Specific Training™, or simply HST™, is a method of training designed to quickly and effectively induce whole body muscle growth. It is based on physiological principles of muscular hypertrophy. These principles were first discovered in the laboratory, and then organized into a method of training that would produce predictable and repeatable hypertrophic effects. Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism Trembblay, Simoneau, Bouchard HIIT Technical breakdown of HIIT in formula. Limping Into December, Part I Ian King Legs Focuses on a bodypart many newbies neglect: the legs. Unless you live in Alaska and sleep with the dogs, you need to work 'em! Limping Into December, Part II Ian King Legs Focuses on a bodypart many newbies neglect: the legs. Unless you live in Alaska and sleep with the dogs, you need to work 'em! Limping Into November, Part I Ian King Legs Focuses on a bodypart many newbies neglect: the legs. Unless you live in Alaska and sleep with the dogs, you need to work 'em! Limping Into November, Part II Ian King Legs Focuses on a bodypart many newbies neglect: the legs. Unless you live in Alaska and sleep with the dogs, you need to work 'em! Limping Into October- Part I Ian King Legs Focuses on a bodypart many newbies neglect: the legs. Unless you live in Alaska and sleep with the dogs, you need to work 'em! Limping Into October- Part II Ian King Legs Focuses on a bodypart many newbies neglect: the legs. Unless you live in Alaska and sleep with the dogs, you need to work 'em! Limping Into the New Millennium, Part I Ian King Legs Focuses on a bodypart many newbies neglect: the legs. Unless you live in Alaska and sleep with the dogs, you need to work 'em! Limping Into the New Millennium, Part II Ian King Legs Focuses on a bodypart many newbies neglect: the legs. Unless you live in Alaska and sleep with the dogs, you need to work 'em! Meltdown Training Don Alessi Total Body Workout "Forget aerobics, the future of fat loss is GH/lactic acid training" - from website Modified Gymnast's Routine The Editors of T-Mag Biceps, Shoulders, Back How those gymnasts get those backs! Pendulum Training Christian Thibaudeau Total Body Workout Focuses on "The most important physical quality to possess in this sport is limit strength (maximum force production with no regard to time/speed), while strength-speed (the capacity to accelerate moderate external loads) is of secondary, but significant importance." - from site Ripped, Rugged, and Dense 2.0 Joel Marion Total Body Workout “Low rep strength training improves myogenic and neurogenic muscle tone; Low rep strength training brings about increases in strength; Low rep strength training is not overly exhausting and taxing to the CNS.” – from the site Suicide by Squat Ian King Quads - Legs Follows a full spectrum of methods to work the legs like you've never worked them before! The Gymnast's Extended Set Back Routine Charles Poliquin Back A gymnast's back? What more could be said? Turbulance Training Craig Ballantyne Total Body Workout Get lean program. Twelve Weeks to Super Strength, Phase I Ian King Chest, Back Another great workout to focus on the chest and back from Ian King. What more needs to be said? Twelve Weeks to Super Strength, Phase II Ian King Chest, Back Another great workout to focus on the chest and back from Ian King. What more needs to be said? Twelve Weeks to Super Strength, Phase III Ian King Chest, Back Another great workout to focus on the chest and back from Ian King. What more needs to be said? Twelve Weeks to Super Strength, Phase IV Ian King Chest, Back Another great workout to focus on the chest and back from Ian King. What more needs to be said? Vigilante Workout Myatt Murphy & Mike Zimmerman Total Body Workout Lift like a superhero - the Tom Jane workout.