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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: Hypertrophy/Bodybuilding Routine

This routine is designed for hypertrophy/bodybuilding (physique development) purposes, it is not designed with sports/functional performance in mind. I have done my best to make it an effective, practical and flexible routine so as to be suitable for almost anyone. This routine is a culmination of...

Kelei‎, 03-02-2015 11:12 AM
44 Pages
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1,315 84,971

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 (Revision2) 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...

davisj3537‎, 01-21-2014 08:28 PM
155 Pages
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Today, 09:28 AM Go to last post
4,628 392,992

Sticky Thread Sticky: The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 10:56 PM
11 Pages
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314 238,581

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 11:32 AM
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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
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1,881 266,764

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
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05-18-2015, 08:19 PM Go to last post
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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 01:29 PM
91 Pages
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05-13-2015, 12:00 AM Go to last post
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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 11,671

Achieved my original goal. Want more but tired of cuting...

Hi, May 2014: 185LB @ 22% body fat May 2015: 157LB @ 15% body fat ALL-PRO on a deficit at around 300cal/day. I have never been skinny and finally at 43 decided to make it happen. I wanted to get my body fat down to lower levels, so in the last year I was basically doing All-Pro on a...

tomexx‎, Today 09:43 AM
Today, 10:46 AM Go to last post
1 25

How can i make my arms(stubborn area) grow faster?

My arms are skinny , only 11.5/12" (Unflexed) . My dream is making it at least 14" unflexed/relaxed. Currently i am doing 3 days bodypart workout. Chest, Triceps, Delts ======================== 4 x 10 Incline bench press 3 x 10 Bench press 2 x 10 Close-grip bench press 2 x 8 Dumbbell flyes...

hbuilder‎, Today 07:56 AM
Today, 10:43 AM Go to last post
14 120

In need off knowledge/advice.

I have been doing a cross between freeletics and bodybuilding for the past 3 months. I have seen noticable gains: weight loss and strength gains. Im 19 and currently 176 lbs and 6.1 ft and Im considering to bulk. I have gotten the impression that I should atleast eat 3100-3300 calories a day to...

latenighteating‎, Today 05:04 AM
17 163

Stalled bench on Monday workout madcows 5x5

On the Friday workout of week 8 I managed to hit 3 reps on 92.5 kg. Today it was the Monday workout of week 9 where I was meant to hit 5 reps on 92.5 kg but I just about managed to hit 3. I know you guys will say to repeat the workout but the thing is, on my spreadsheet I'll be doing the exact...

akhan328‎, Today 09:30 AM
Today, 10:28 AM Go to last post
4 133

Is this a good weekly workout for shoulders?

5 sets of (10 reps of Side laterals)(10 reps of Hammer gront raises)(10 reps Bent over laterals)(10 reps Front raises(To ceiling))(20 reps of push ups?) 30 seconds rest in between (Mike changs shoulder workout) If not what should I add/take away? I also have no access to a gym, and the only...

TinyTurtle26‎, Today 08:30 AM
1 128

20 x 5 is it good?

Hi guys, I've question myself about a certain workout, 5 sets of 20 reps?! What benefits can I take from here? I've spoke with the a standard personal trainer and I asked him he's opinion about the right workout for me.. And wrote down the following routine. Monday - 40 min cardio, chest and...

ncoroa‎, Today 09:46 AM
1 25

Is Wendler's 5/3/1 suitable for my goals?

The one concern of mine is that this program is more powerlifting focused, when my goals lean more towards bodybuilding. I mean, I want both, but if I had to choose it would be an aesthetic physique over strength. Maybe it should be strength before aesthetic goals?.. Another thing is that I'm...

jdiz86‎, Today 09:49 AM
Today, 09:49 AM Go to last post
0 21

Upper/Lower split to Upper/Middle/Lower split?

Hi everyone. I've forgotten a lot of bodybuilding theory over the years. But I do remember that the upper/lower split was a very famous archetype of workout arrangements. I have always seen a problem with wanting to implement deadlifts but not knowing where to put it (upper or lower) while also...

ForeverCabron‎, Today 09:23 AM
2 95

Going to work after lifting session hurt muscle gains?

I usually lift for a 2 hours then relax for about an hour then i head off to work, im a cashier by the way so my body would be moving around alot nothing strenuous though. Do you think this would hurt protein synthesis or recovery in anyway thereby halting my gains because im not just laying...

stewiegriff‎, Yesterday 10:17 PM
Today, 09:37 AM Go to last post
7 124

Hey Guys...let's be realistic...350K Pull Ups in 2015 (4.0)

Figured since we never get anywhere near 1 million, maybe we should set a realistic number. Almost got 350K in 2013 so should absolutely be able to hit it in 2015 2014 (175,648): 2013 (348,306):...

Artemis00‎, 01-02-2015 07:52 AM
31 Pages
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Today, 09:29 AM Go to last post
902 52,086

Workout plan with no barbell freeweights

Anyone help me out with this. I know it's not an ideal situation, but i really want to make a start. If I can get into the gym routine here I'll move to somewhere more expensive. Basically the gym doesn't have barbell freeweights. The only bar is in the smith machine. So has anyone got a routine...

Wanderer10‎, Today 05:16 AM
Today, 07:58 AM Go to last post
4 109

How many calories should I be using with this program? Using this to get back into shape after 8 months of the police academy averagging 4 hours of sleep and living off energy drinks and fast food. Its a 40/40/20 ratio. My question is with this type of...

Fearlessbanana‎, Today 07:01 AM
0 47

Chuck me on a routine with my current equipment!

Hey so i was wondering if someone knows of a routine i could do, aiming more on the hypertrophy side. My equipment: Powerrack(with bench), barbell and ez curl bar. thats it. I did SL5x5 for strength for awhile than went to ICF 5x5 and felt great... but now id purely like to focus on...

Fillip498‎, Today 06:17 AM
1 71

Several issues for semi-beginner lifter (22 yrs old)

Hi, I am new to the website and I am looking for some feedback/advice on some obstacles I am facing. 1) I have trouble with my triceps. Whenever I bench, just when i start to feel a burn in my chest, my triceps get tired/shaky and I cannot push for another rep. Are there any beginner tricep...

MvocalKaiju‎, Today 03:33 AM
Today, 06:43 AM Go to last post
1 144

I Need Some Suggestions

Hello all, I have been doing a modified schedule of P90x since February to focus on strength training. The equipment that I have includes dumbbells and resistance bands. I have liked the program that I have been doing, but really can't stand Tony Horton. I would like to continue my at home...

cobydog49‎, Today 06:43 AM
Today, 06:43 AM Go to last post
0 37

Arrow New to the gym, ex swimmer looking for some advice

Hi, I'm looking to start going to the gym next week but I have a few questions but first some background informatio. I'm 16 years old and am an ex national swimmer who just quit recently due to a leg injury which made it to difficult to get back into the sport. I was training 7 times a week for...

MarcusCook‎, Yesterday 05:16 AM
7 224

Cool Advice on workout to lose fat and maintain muscle mass?

My goals right now are to lose weight and body fat while maintaining muscle mass. The program I have been following is as follows: Sunday - Rest Monday - Spartacus Tuesday - Abs, Arms Wednesday - Spartacus Thursday - Strength Friday - Spartacus Saturday - Rest

min4letters‎, Yesterday 07:32 PM
2 168

Question Can my plan help lose fat and grow muscle?

My current plan: 1. Wake up at ~10:30, take in one BCAA pill; 2. Run on the machine from ~11:00 for 20 min, keeping the heart rate at 180/min (there is a sensor); 3. Have lunch, usually with some milk; 4. Eat some bread in the afternoon when feeling hungry; 5. Have dinner at ~19:00; ...

ziyuang‎, Today 01:58 AM
Today, 04:25 AM Go to last post
1 65

Information Overload....

Hey, so after a year or so out of the gym due to an illness and losing everything i had gained, i finally made a fresh star around 1 1/2 months ago, back at 134lbs... I've been running an upper/lower routine with some nice progress (muscle memory i imagine) and all lifts have progressed nicely....

Roffey99‎, 05-21-2015 03:34 PM
Today, 03:26 AM Go to last post
13 276

Question Chest/Back, Shoulders/Arms, Legs split?

Who here runs the Chest/Back, Shoulders/Arms, Legs split? If so what's your routine? I'm looking to try this out for a change of pace, let me know what you think of it.

Mattonaise‎, 05-23-2015 06:44 PM
16 302

Feedback- (Almost) All Compound Movement Workout???

Hi everyone. I started working out a year ago and was doing great after just 3 months. But I stopped working out and started eating really poorly for a few months. I lost all my muscle gains and put on a little bit of fat. 3 months ago, I started back up on the same routine as before but all I have...

noobiegainz‎, Yesterday 01:23 PM
4 216

Best endorphin raising workout?

Is it weights/bodyweight circuits? or is it 20 minutes hiit like hill climbing? I want to know scientifically as Ive had issues with endorphins due to pain killer use (lower lumbar injuries) over the decades and I could never figure out why serotonin anti depressants never helped (but made...

cuttnback‎, Today 12:09 AM
1 52

I have big muslces imbalance problem

Hii Guys My body's left side is Weaker . I started working out few weeks ago and noticed this yesterday : My left arm become smaller than the right one and i don't feel it worked as much as my right one (I mean i feel more pain in the right side when working out) My left leg become smaller...

AyoubZM‎, Yesterday 02:51 PM
Today, 12:01 AM Go to last post
4 128

My workout plan

My current workout plan is: Chest and Tri's Back and Bi's Legs and Shoulders Rest Chest/back (heavy) Legs(heavy) Can yall give me some feed back on this split?

DavidCollum16‎, Yesterday 09:10 PM
Yesterday, 11:23 PM Go to last post
1 52

Can I still make good gains on a 5 day split if I am somewhat newish?

I've been doing full body(all pro, then switched to ICF), but I want to be able to go more than 3 times a week. Also, I just kind of get burned out. With a 5 day split there are so much more stuff that I am allowed to do. What I am wondering is though is if it will really hamper my progress? Can I...

ohmybob‎, Yesterday 09:15 PM
Yesterday, 09:24 PM Go to last post
1 64

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