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 |