3 day a week strength training routine involving all the major weight training excercises. For both Beginner and Intermetiates. 5 sets of 5 reps (5x5) - squats, deadlifts (1x5), overhead press, bench press and barbell row. Functional movements with free weights only - no isolation exercises and always increasing the weight 2.5kg....Stall of a lift keep the weight for 3 sessions then deload 10% if you can't get through 5 sets of 5 reps. See strong lifts site for more details and a spreadsheet workout plan for upping the weight.