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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part V

Don't rep me for this thread, just continuing it since threads aren't allowed to go over 10k posts. ------------------------ Part 1: Part 2: Part...

nightanole‎, 03-25-2014 12:32 PM
167 Pages
1 2 3 4 5 ... 167
5,005 361,942

Sticky Thread Sticky: Kelei Routines/Advice

My goal is to provide a framework and general guidelines for lifters of any experience level, knowing how to efficiently progress through the different stages (beginner/intermediate/advanced) can potentially save a lifter years of training time, what might otherwise take 10 years might take only 5...

Kelei‎, 07-13-2014 03:04 AM
67 Pages
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Today, 06:26 AM Go to last post
2,008 185,244

Sticky Thread Sticky: All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 01:00 PM
50 Pages
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Yesterday, 04:01 PM Go to last post
1,486 443,443

Sticky Thread Sticky: Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

What's up everyone? Since my original thread from back in 2010 has been locked due to reaching the 10,000 reply limit, I'm starting up a 'continued' thread. If you haven't browsed the original thread, please click on the following link: ...

2020Wellness‎, 11-08-2012 02:07 PM
57 Pages
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1,707 227,698

Exclamation Sticky Thread Sticky: Full Body vs. Split Routines - Which to Choose?

Full Body Routines vs. Splits The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much...

VoxExMachina‎, 11-22-2011 12:51 PM
14 Pages
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11-22-2014, 10:24 PM Go to last post
392 283,302

Sticky Thread Sticky: Ultimate 30-Day Beginner's Guide to Fitness Q/A

The ON Ultimate 30-Day Beginner's Guide to Fitness is a one-month course designed to teach you the essentials of training, nutrition, and supplementation. It's for anyone who doesn't know where to start. It's for those who think fitness is complicated or intimidating. This is fitness made simple:...

Muscle Mania Matt‎, 07-28-2014 01:07 PM
2 Pages
1 2
11-12-2014, 04:51 PM Go to last post
59 33,039

Sticky Thread Sticky: PRRS Training: Basic and Advanced

Since the original PRRS thread was closed by the original poster I have decided to put it up again myself, since there was still quite a bit of discussion going on about it. I will also include the article about the Advanced PRRS program in this thread as well. Hope you enjoy. Thanks! ...

sixthsense‎, 01-02-2008 02:29 PM
90 Pages
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2,684 355,992

Sticky Thread Sticky: FIBER DAMAGE/FIBER SATURATION Blitz Training

Many users of PRRS have been asking about my FDFS training protocol, so I figured I would start a separate thread. Here is the article from IRON MAN magazine: FD/FS: Four Little Letters that Can Mean BIG GAINS! Warning: For those Iron Man readers who are afraid of stretch marks, cannot afford...

sixthsense‎, 08-29-2009 01:30 PM
5 Pages
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145 38,679

Sticky Thread Sticky: The wait is over The Kris Gethin DTP MASS Trainer Video Series is here!

If you have transformed by following my Hardcore Video Trainer , now its time to put on 6 months of muscle in 4 weeks with the DTP Mass Trainer -...

Kaged Muscle‎, 07-30-2012 11:04 PM
17 Pages
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497 151,592

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 5,870

Madcow 5x5 Questions

Hey, I will be starting the Madcow 5x5 this coming Monday, and I have some questions about it before I start. Should I use the incline bench or overhead press for the push exercise on Wednesday? On the spreadsheet it says for wednesday's push exercise to work up to 2 sets of 75%, is that 75% of...

bluejay44993‎, Today 09:39 AM
1 9

Is this good workout routine for me?

Hello guys! I am a beginner. I know that for beginners the best thing is to do 3 times a week full body workout. However, I personally feel that doing all the main exercises on the same day would be a bit taxing to me and also I like adding slightly more of variety to my workout routines, and I...

yozla87‎, Yesterday 02:31 PM
Today, 09:39 AM Go to last post
5 141

stuck on bench press

Currently doing an upper/lower split (4x a week) and my bench press hasn't progressed for a good 3 weeks now. I weigh about 160. I've lifted 185lbs 3 x 8 for the last few sessions. I always die on the last one or two and have a spotter help me. Any thoughts? Should I take a break or lower...

jin715‎, Yesterday 02:03 PM
Today, 09:33 AM Go to last post
10 188

All Pro's: Butchered Edition

We all know and love All Pro's Simple Beginners Routine. It's a staple program here. But there are some areas in which, based on personal and professional experience, I feel it falls short, so I'm posting this to broadly suggest some modifications. I know that by virtue of posting this, if I called...

rdferguson‎, 10-15-2014 04:57 PM
2 Pages
1 2
52 2,969

Post 3x3 intermediate program

I'm bored and have no plan of doing this Based around the big 4 this program is intended for strength first and bodybuilding second It is a 4 day U/L that runs on 8 week micro cycles week 1 upper 1 Flat bench 3x3 @80% Weighted dips 3x5 press 5x8 @60%

Johnny778877‎, Today 07:10 AM
5 153

What to do now?

Hey guys, I've been doing this routine my PT gave me for like 5 or 6 cycles now. I have seen great gains from it but now gains are not so much. I'm also begining to get seriously bored of the same routine. Can anyone recommed a routine for me? I dont like to go on the "Find a plan" page on the site...

Omarbibz‎, Yesterday 03:12 AM
7 220

squat 4 plates only deadlift 3?

My deadlift lags behind so much, i cant figure out why. I'm gonna reach a 4 plate squat in a few months (at 155kg atm) However for a one rep max on my deadlift with a straight back, i don't even think i could pull 3 plates. I am squatting slightly below parallel. I've been squatting and...

Superh1‎, Yesterday 09:03 AM
Today, 08:51 AM Go to last post
17 430

Thumbs up Strength Conditioning / Speed & Agility Training

If your looking for off-season/in-season strength and conditioning and speed & agility training please email me at My company is Total Nunziato Training.

TNTtraining‎, Today 08:25 AM
0 33

Workout plan

Could anybody make or give me a good workout plan which is guaranteed to gain muscle? It's my home gym so I haves cables, bench press, squat cage, bench all the bars and dimbells etc, I'd like to train all the main groups of muscles, thankyou very much!

Jholder95‎, Today 06:20 AM
Today, 08:21 AM Go to last post
1 139

I'm not quite sure on what i need to do, insight would help!

Cliffs. I've been weightlifting since I was 16. Now 26 There were a couple of years where i was serious and seen some serious gains. However. for the past couple of years I've strayed away from any serious workout plan. I've been in the weight room and did the usual split but nothing...

xchampx‎, Today 06:07 AM
Today, 08:19 AM Go to last post
2 126

Am I doing too much for my age?

Hi everyone, I am 17, I am 5ft 7" and I wish to be a bodybuilder , my arms are 18", I have been working on my goal for about a year and a half, I do not have the best genetics, I eat quite a lot and have a meal and a protein shake after every workout I have, I usually intake it 10 minutes after my...

Jackwilko‎, Today 07:47 AM
2 54

Another Shortcut to Shred question.

My front delts get extremely sore/painful when doing this workout. Other programs not so much. Anyone else experience this?

joemazzoni‎, Today 07:34 AM
0 36

Smile new program

hey :), does anyone know where i can get a good and "cheap" workout program?

Christianvddoes‎, Today 06:19 AM
0 124

45 minutes weight training ang 45 minutes cardio

Hi, I am new to this forum and I would like to ask simple question. Advanced thanks to those who will reply. One article in said that the ideal training period are 45 minutes for weight training and 45 minutes for aerobic. Is it ok to do them on the same day and do aerobic...

magicseed‎, Today 05:06 AM
1 120

My Routine?

Hey guys, do you think this is a optimal routine to gain muscle? Yes I'm bulking. Monday: SL 5x5 Tuesday: Legs Wednesday: SL 5x5 Thursday: Legs Friday: SL 5x5 Saturday: Cardio + Abs My leg day involves Leg Press, hack squats, leg extensions, lying Leg Curls and calf raises.

TwistdMetal‎, Yesterday 06:34 PM
6 169

Question Beginner wanting to lose fat, get muscle tone

I am 16 years old, 6ft tall, 181lbs, 21% body fat and I want to start making a change with my life. I have just started going to the gym, it has only been a couple days so far all I do is 30 minutes of cardio (elliptical or stair machine) and then weights for a muscle group like legs, arms,...

dhaliwal3‎, Yesterday 10:53 PM
2 125

Hey guys, let's pound out a million pull-ups by end of 2014 (3.0)

2013: 2012: Simply post and add up how many you have done. Hopefully, we can total a million by the end of 2014.

Cheap5.0‎, 12-31-2013 07:13 PM
68 Pages
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2,027 50,268

5 3 1/ PHAT Hybrid Routine... Amazing!

Hey guys, I've been getting a lot of messages asking for my routine. I've also been getting a lot of good feedback from people saying they've used it and said I should make a thread on it so I thought I would. My stats (Currently): Height: 5'6" Weight: 167lbs BF%: 8-9% Current lifts are in...

BL17‎, 10-07-2013 01:56 PM
2 Pages
1 2
57 14,631

Unhappy I'm so skinny!

Ok, so I have been going to the gym for a little over a year now and I haven't been getting anywhere. Until about a month and a half ago. Let's just say 3-5 years back I weighed 115, Iam 6 feet tall and skinny as hell. I tried gaining weigh by eating allot of junk food like fried chicken, burgers,...

djziddi‎, Today 01:18 AM
3 192

Critique my workout routine?

Hey everyone. Before I post my routine, I'd like to give a bit of background about myself. I'm 21 yo, 5'8", ~140lbs, in pretty good shape. I'm currently overseas from home and got a month membership at the local gym here and have a lot of spare time. I want to use this month to get absolutely...

saifradwan‎, Yesterday 06:08 AM
12 323

Twice a week frequency workouts?

Hi all, I've been doing kickboxing 5 times a week so ahve stuck to lifting 2/3 times a week for the past few months. However now I'm looking at just focusing on hypertrophy for a few months and stopping the kickboxing, so I want to up the lifting frequency. Whats a good workout routine for a...

Santigo‎, Yesterday 11:04 PM
5 128

brad gillingham bench vs ed coan vs smolov jr bench?

Hey anyone has tryed one of them? or all? and would give pros and cons? I dont know which one to start. Brad: Smolov jr: ed coan: Thank you!

mickarch95‎, Yesterday 10:50 PM
2 63

Question Help with Full Body plan

Hey Guys, I made a Topic earlier asking for help because of my time issue, because of that I came to the solution that a Program like 5x5 might be my best chance. However which Program should it be? My only expectation is that I shouldn't be training more than 3 days a week. Also I only care...

succese97‎, 11-26-2014 02:16 PM
Today, 01:31 AM Go to last post
4 285

Goal: Back Squat 1.6x BW ATG 1RM

Weight: 172LB Height 6'0 Bodyfat: Dunno, it's not high like 20%, but i can't see my abs. i'm essentially an ectomorph that's eaten a bit more than usual Current Squat ATG: 185lbs 5 reps This is my routine atm M: Back squat 5x5, bench 5x5, pull ups 5x5 T: Sprintsx6

mi1ooo98‎, Yesterday 06:46 PM
6 153

Help with routine for building mass for abs

goal is to build mass for abs, my routine is flat weighted crunches and weighted lying leg raises not sure if this is good enough or not. if not, what else do you recommend me doing?

NetGO‎, Yesterday 04:36 PM
1 94

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