Increase your explosive power and strength to help you on the football field. It's a full body workout on a three day schedule - Monday, Wednesday and Friday.

A beginner workout based around linear progression for someone with a good grasp of exercise form. Stop wasting time in the gym and get results.

Increase your strength (esp. upper body strength) in the baseball off-season. This is a full body workout hitting all major muscle groups every workout, 3 times per week.

This routine is taught by Mark Rippetoe, but isn't available in his book Starting Strength. This 5x5 program is for beginners, and helps to build size and strength.

Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw

Eric Knight's modified Westside Barbell workout is beginner friendly and allows for progress without chains and bands. The program is 4 days a week.

Get your body stronger and leaner with this two template updated version of the extremely popular Density Giant Set Training workout system.

Build a bigger bench press with this intense and effective 8 week specialization program that features two pressing workouts per week.

Improve your bench press strength and endurance with this 3 week program. Workouts cycle between 5x5, 5x8 and 3x3 weeks, ending with an all-out 20 rep test.