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StrongLifts.com is a free site with strength and muscle building guidance. The 5x5 program is one that I've seen recommended several times as a good way to get started with heavy lifting.

The two basic workouts are

StrongLifts 5×5 Workout A StrongLifts 5×5 Workout B
Squat 5×5 Squat 5×5
Bench Press 5×5 Overhead Press 5×5
Barbell Rows 5×5 Deadlift 1×5

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