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Resources

On this page I’ve detailed some great resources for all your strength, fitness and nutrition needs.

I run this website on my own and have no desire to duplicate content that already exists, so instead I’ve linked to information here in the hope it furthers your education.

GYM WORKOUT PROGRAMS

Review of Weightlifting Programs

Advanced German Volume Training

Ashley Jones Back 3 Program (Rugby)

Blending Size and Strength 2.0

German Volume Training (9to5 article)

GreySkull (PDF)

GreySkull Conditioning (PDF)

Madcow 5 x 5

Power To The People Professional (Scribd)

Push Pull Legs (PPL) (9to5 article)

Smolov (13 Weeks) (9to5 article)

Smolov Jr (3 Weeks) (9to5 article)

Starting Strength (Scribd)

Stronglifts 5 x 5 (9to5 article)

The Conjugate Method (PDF)

The Cube Method

The Texas Method

Wendler’s 5/3/1 (9to5 article)

Westside For Skinny Bastards (WS4SB) (9to5 article)

Westside For Skinny Bastards 3 (WS4SB 3)

CHALLENGE WORKOUTS

21 Day Pull up and Push Up Challenge

30 Day Glute Challenge

30 Day Ab Challenge (don’t do high rep sh*t like this it’s bad for your back!)

MOBILITY AND WARM UP

DeFranco’s Agile 8*

DeFranco’s Limber 11*

Don’t Foam Roll Your IT Band! *Avoid exercise one, read why here

Running Warm Up (YouTube)

Running Cool Down (YouTube)

INDOOR ROWING PROGRAMS

British Rowing Intermediate Plan

Custom Rowing Plan

The Pete Plan

The Wolverine Plan

VERTICAL JUMP PROGRAMS

Vert Shock (don’t buy it)

Vertical Jump Bible

Get Strong, Get Fast, Get Vertical

I Love Basketball Jump Program (don’t buy it)

Jump Manual (don’t buy it)

YOUTUBE FITNESS CHANNELS

9to5strength (me!)

Athlean-X (Physiology)

Brian Shaw (Strongman)

Bodybuilding.com

BroScienceLife (Comedy)

Buff Dudes (General Strength)

Eric Cressey (Strength Coach)

Eric Thomas (Motivation)

Found My Fitness (Nutrition & Well-Being)

Jeff Nippard (Exercise Science)

Kelly Starrett (Mobility)

Mark Bell (Powerlifting)

Mark Rippetoe (Strength Coach)

Mateusz M (Motivation)

OfficialThenX (Calisthenics)

Omar Isuf (General Strength)

School of Calisthenics (Calisthenics)

T-Nation

FAD DIETS

Carnivore Diet

Ketogenic Diet

Paleo Diet

RECIPES

Bodybuilding.com

Elena’s Pantry

MuscleandStrength.com

Unfattening.com

TOOLS

Bleep Test Audio

Calorie Needs Calculator

Free Fitness E-Books

“Grecian Ideal” Body Proportion Calculator

One Rep Max Calculator

Satiety Index (reproduced from this study)

VO2Max Calculator (3 minute Step Test)

Weightlifting Strength Standards