The Complete Strength Training Guide
by Greg Nuckols · Stronger by Science
Greg Nuckols maps the full path from untrained to advanced: what actually determines strength, how training needs change at each stage, and which programs suit each. Downloadable as a PDF with example spreadsheets, so you can locate yourself and plan accordingly.
More resources on Strength Training Basics
The Muscle and Strength Pyramid: Training (2nd Edition)
Ranks training variables by how much they matter, from adherence at the base through volume, intensity, frequency, progression, exercise selection, and rest periods. Includes worked examples for writing your own program and adjusting it when progress stalls.
The Fitness Wiki: Recommended Routines
The r/Fitness community's vetted shortlist of training programs, grouped by equipment available: barbell, dumbbell, bodyweight, and minimal-equipment setups. Use it to pick a credible next program once a beginner linear progression stops producing weekly gains.
r/Fitness Basic Beginner Routine
A three-day-per-week barbell program built on two alternating full-body workouts. Specifies sets, reps, AMRAP top sets, per-session load increases, and deload triggers, so a novice can execute linear progressive overload without designing anything. It is the single most-recommended starting program in the amateur strength community.
The Beginner Prescription
Four free physician-designed beginner templates (barbell, machine/dumbbell, two-day, and over-60) with a long written rationale covering training frequency, intensity, volume, progression, and medical considerations. Finishing it leaves you with a specific program and the reasoning behind each variable.
How to Squat: The Definitive Guide
A book-length free treatment of squat biomechanics: stance and bar position, depth, bracing, individual anthropometry, and the common technique faults. After working through it you can diagnose your own squat and adjust setup deliberately instead of copying generic cues.
Complete Conditioning for Basketball
Training manual from the National Basketball Conditioning Coaches Association, with a companion DVD, presenting over 200 exercises, drills, performance tests and workouts. Shows how to assess players and build strength, speed, agility and endurance programs across the basketball season.