The best gym routines are the ones that have the most in common with your goals. Because goals vary from person to person, you probably won't agree with one of your friends on the best routine. There are a few routines that can be beneficial to almost anyone, however. They stress the basics: heavy weights and compound movements. These routines serve to build not only size, but also strength.
Westside For Skinny Bastards
This program was designed by strength coach Joe DeFranco in an attempt to better athletes of all levels. The focus of this version of Westside is on building both size and strength that will transfer over to a number of sports. Workouts are performed three days per week. There is a lower body max effort day, an upper body max effort day and an upper body repetition day. Max effort is another term for high intensity, while repetition gives the body a break from the beating and can help increase speed. Bench presses, deadlifts, squats, overhead presses and rowing variations all have a spot in this program.
Intermediate 5x5
The 5x5 workout program was originally created by Bill Starr. This program stresses a very basic set and rep scheme for every exercise. Very little effort is dedicated to isolation exercises. Three workouts are performed each week with one rest day between them. The exercises include squats, bench presses, barbell rows, dips, triceps extensions, barbell curls, deadlifts and pull-ups, just to name a few. Most of these exercises are compound movements. There are 16 total exercises in the program. The 5x5 routine stresses simplicity.
Starting Strength
Strength coach Mark Rippetoe created the Starting Strength program. Similar to Bill Starr's 5x5, simplicity is the key. It can be used effectively by both beginners and advanced lifters alike. The program focuses entirely on compound movements including squats, bench presses, dips, chin-ups and power cleans. Two separate workouts are performed three days per week, alternating. The program calls for three sets of five reps for most exercises. Assistance movements such as weighted ab work and hyperextensions may be added in.
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