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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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 01:07 PM
77 Pages
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2,306 456,531

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

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
79 Pages
1 2 3 4 5 ... 79
2,360 284,394

Sticky Thread Sticky: Beginner Powerbuilding Routine

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

grouchyjarhead‎, 12-27-2015 06:27 PM
10 Pages
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10-19-2016, 10:37 AM Go to last post
271 50,654

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 11:51 AM
20 Pages
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10-15-2016, 04:38 PM Go to last post
582 597,464

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and most of them lack what I’d consider proper...

davisj3537‎, 01-21-2014 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 1,277,072

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 30,014

Choose a push exercise

Hi. I'm doing upper/lower split routine. It usually takes an hour on upper day. Upper A Flat BB bench 3x6 Bent over BB row 3x6 Incline DB bench 2x8-10 Neutral grip pulldown 2x8-10 DB shoulder press 2x8-10 DB curl 2x10-12 Rope push down 2x10-12

Danielvn1997‎, Today 05:10 AM
5 125

Cool Should I bulk or cut? (srs)

I'm 17, about 158 lbs. I've been working out consistently for the past six months or so, and have been seeing decent progress (I used to be a skinny kunt) still am, but not to the extent I was. My first question is, should I continue packing on the calories and carbs, or should I cut down a bit,...

TokeFox‎, Today 10:28 PM
Today, 11:35 PM Go to last post
4 45

gym buddy down, bad gym, what now?

What's up! So my gym buddy's jacked it in.. Can't get to my old gym without spending on buses 3 - 4 days a week. Plus it's early mornings during winter, I'd rather avoid that hassle completely. If it's freezing cold out and I've got to go wait on a bus I'm more likely to think "naaah not today"...

Scottie007‎, Today 02:30 PM
Today, 11:23 PM Go to last post
1 66

Fierce 5 - Intermediate substitutions

I'm about to move on from novice to Intermediate. However, I only have a squat rack, dumbells, and bench. Can I replace the below exercises in this program, or should I move on to something different? I know some of them can be replaced with existing exercises in the program, but those...

Ridergreen‎, Today 06:49 PM
Today, 11:16 PM Go to last post
1 88

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
113 Pages
1 2 3 4 5 ... 113
Today, 11:04 PM Go to last post
3,360 541,941

Barry's bootcamp

Hi, I live in LA and do Barry's bootcamp 5 days a week. In case you aren't familiar, Barry's is super hiit training. 30 mins on a treadmill usually yielding around 3.5 miles+ for advanced runners like myself. Two classes are never the same. Sometimes it'll be 5 mins of treadmill then 5 mins of...

Carterman32‎, Today 10:24 PM
0 21

Am I doing this wrong?

I've been finding it extremely difficult to lose weight/fat. Here's my daily target and assumptions as well as stats and just wanted to get an opinion on whether this is reasonable. Current: 185 lb, 21% BF, 31 yo Normally I will shoot for 1700 cal net (calories in - calories out). ...

viper5‎, Today 08:42 PM
Today, 08:42 PM Go to last post
0 73

New Member Question: Lean Bulk or Cut?

Hi guys! I'm stumped on whether I should keep cutting or start bulking in my current state. To give you a bit of information... I currently weigh 160 pounds and am 5'10. Before I started cutting I was lean bulking and made a really nice amount of progress over 4-5 months. Now, since I've...

adammws‎, Today 07:37 PM
7 244

Let's Try This Again: 150,000 Squats in 2016

Well, we fell a bit short of our goal last year, but 2016 is a new year, so let's try again. For reference, this is last year's thread: It's pretty simple. Add all your squats to the person above you. Person 1: 15 Person 2: 15...

Partyrocking‎, 01-01-2016 05:43 AM
89 Pages
1 2 3 4 5 ... 89
Today, 07:09 PM Go to last post
2,666 145,624

27 y/o woman good stats, help with bikini prep training

Hello all, After been in here for a couple of years..I would really need some help with my goal. I am currently a 5,6' 53kilos 27 year old nurse who works on really hard shifts at hospital. Due to the extreme tiredness I've been only doing one session of cardio a week and some weight lifting...

Ilundu‎, Today 03:18 PM
2 98

Rest and recovery time. routine critique

I'm still a bit of a beginner, i guess, but I do work hard, I started around mid summer. My concern is that i may be over training some muscles without sufficient rest times between, so I'm thinking of maybe making adjustments. My current routine is, though i am thinking of making some...

unknown_int‎, Yesterday 06:38 PM
4 186

How does my 5-day split look? Lower,Upper,Lower,Push,Pull.

Modeled after Eric Helms' Muscle and Strength book's intermediate bodybuilding routine. Progressive overload plan: Double progression. Add weight once top of rep range is met with all sets. Deloads are auto-regulated, usually every 4-6 weeks or so. Day 1 - Lower Squat: 3X6-8 RPE 7-8 ...

nyknicks500‎, Today 06:05 PM
0 73

Need serious help getting into a routine

Hey, I'm new here and am hoping for some great advice from all of you knowledgeable people so I don't break myself at the gym haha. I've done some reading around on the forums here and elsewhere and figure my best bet is to just ask for help! Little background in case its applicable: I'm 28yo...

JDamron71‎, Today 02:11 PM
3 99

Back to the gym

Hello , I have bulked for a few month and got the body that i've desired but got injured in the proccess. While injured i stopped working out, ate like s*** and as a result lost most of my muscle mass. Soon i will be able to return to the gym. My question is this: If i only want to regain...

alejandro134‎, 10-21-2016 03:39 PM
Today, 05:53 PM Go to last post
5 178

Hey Guys...let's be realistic...150K Pull Ups in 2016

Ok, so last yr, we tried to get A LOT of Pull-ups and we barely hit over 112,995 for 2015 2014 (175,648): 2013 (348,306):...

Squid24‎, 01-04-2016 07:02 AM
34 Pages
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Today, 03:49 PM Go to last post
1,010 126,519

Post SL 5x5 with accesory work?

Hey guys i got a question: Does this SL 5x5 version look ok to you ? Week 1 : ABA Week 2 : BAB Week1: Monday A: 5x5 squat 5x5 bench

KingAriii‎, Today 09:35 AM
9 159

Need a good 4 day workout plan.

I am really interested in doing some sort of push pull workout routine. My schedule allows me to workout M,T,F,S so I wanted to plan something around this. I love doing legs so I wanted to dedicate a day just for legs. Now here is the question, since I am doing push pull and leg on 3 of the days...

Eyebr0wz‎, Today 01:39 PM
Today, 03:10 PM Go to last post
1 83

Which routine should I do as a beginner with hypertrophy goal

I've been lifting, non consistently and with a poor diet for the past 3 years. I would go through several month long periods of no lifting at all in that time. Safe to say I am still a beginner experience and strength wise. That being said, which program would better suit me if hypertrophy is my...

fymm‎, Today 02:36 PM
Today, 03:07 PM Go to last post
2 91

How many sets do you do for chest and triceps?

I personally do 14 sets of 12 reps for chest and 12 sets of 12 reps for triceps. A lot of people might see this as too much though.

davidsimpson93‎, 04-13-2012 03:38 PM
18 12,587

Having difficulties with my bench press; how should I change my schedule?

I'm a beginner and can only place one 10 lb plate on each side of the bar, or else my triceps die. Current schedule- Monday: Legs Tuesday: Biceps/Triceps Wednesday: Chest/Back/Shoulders* Thursday: Legs Friday: Biceps/Triceps Saturday: Chest/Back/Shoulders*

Danielmg96‎, 10-22-2016 06:47 PM
Today, 02:53 PM Go to last post
8 264

Can you please judge this workout plan?

Hi guys i'm back, a friend wanted his workout plan judged by you guys so if you want take a look at it. Reps: 10-8-6-6 by lowering reps the weight increases Monday (Lats & biceps) Lat pulldown Close-Grip Front Lat Pulldown Seated Cable Rows Bent Over Dumbbell Row Shotgun Row

Insalata‎, Today 01:49 PM
2 80

Lifting set up for all kinds of gains

Hi guys hopefully some of you can help me out because there's some genies roaming these forums but basically I need help making sure my intended program thinking is correct. I'm now at uni and taken up athletics so I do sprint training which takes place on Monday, Tuesday, Thursday and Saturday. I...

Tomca7‎, Today 06:06 AM
Today, 01:42 PM Go to last post
1 103

Full ICF 5x5 workout with basic equipment?

I have recently moved to a workplace gym. The perk is that it's incredibly cheap and is never in use, the downside is that there is a very limited amount of equipment. Most gyms around where I live are "feel good" gyms - lots of cardio, lots of machines, a few dumbbells and maybe a bench or two. I...

SillyEddy‎, Today 12:19 PM
Today, 01:37 PM Go to last post
2 66

Which exercises do I remove from my workout?

This routine (upper/lower split) I've been on for 5 months and have decent gains from it. However, several said that it's too long and need to remove some and focus on compound movements. Most these are compound movements so which do I take out?? I want to make sure I hit everything. Just need...

MattManYo‎, Today 06:36 AM
Today, 01:11 PM Go to last post
17 215

Sticking to a programme

I have been lifting weights for around 2 years, majority of it was training at home and it has only been the last 3 months i have been able to really push myself at the gym. I havent ever stuck to a set programme but i want to now and take it seriously. I first heard about push/pull/legs six...

Jds1990‎, 10-21-2016 03:09 PM
Today, 01:04 PM Go to last post
2 148

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