Hi!
Tralaiven, it is two pdf files - one is a "manual" that gives a lot of advice on fitness, lifting, eating, and generally having a strong mental outlook. It also has links to private youtube videos that demonstrate how to do all of the exercises in the programs. The other file contains 19 different weight lifting programs. They're just written out, as in "do x sets of x reps" etc.
Melagras, I am on week 7 of the beginner program, and before I started, I had never done any "heavy" lifting or barbell lifting. What I did was start each exercise very light, and slowly added weight until it seemed like it would be challenging to do the prescribed number of reps. For all the barbell lifts, I started by doing a set with just the bar, then I'd add say 5 lbs and do another set, add 5 lbs and to a third set, etc. Then when I got to what felt like a challenging weight, I started my work sets.
(For some exercises, like deadlifts, I added weight in larger chunks, and for others, like overhead presses, the bar was a good starting point) If I got to a point where I felt my form breaking down, I took some weight off for the rest of the sets. If it ended up seeming too light, I added weight. Using this method, it was really pretty easy to get to a good, challenging weight. There are only a few different exercises in each workout, and since you go at your own pace it's not like following a video where you better have a weight you can handle or you'll be left behind while you change it out, you know?
I don't know if that's the kind of advice you were looking for, but hope it helps
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