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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 VI

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

nightanole‎, 10-05-2015 07:53 AM
53 Pages
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1,567 170,403

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
72 Pages
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2,149 404,271

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
116 Pages
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04-27-2016, 08:59 AM Go to last post
3,457 544,207

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 1,077,963

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
19 Pages
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03-29-2016, 10:39 AM Go to last post
544 530,293

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 23,923

Seeking advice for a workout program

Hi everyone, I am currently 21 years old, 5 feet 11 inches tall, and about 178 pounds. My friends introduced me to lifting in the fall of 2014, so I have been consistently lifting for a little over year now. When I began lifting, I couldn't lift much weight. For example, I was benching 80 pounds...

HockeyLax1212‎, Yesterday 07:06 PM
2 99

What type of workout do I need to look like this?

I've been working out for five months. To see how I currently look, you can check my "progress photos" on my profile. Attached is a picture of how I WANT to look. I'm am very unhappy with the little to no progress on my body especially since I work my butt off at the gym for three days a...

Manbody‎, 04-08-2016 10:59 AM
2 Pages
1 2
32 1,048

Comments/Suggestions on my routine please

Started to do upper/lower body splits. Uppers are worked MWF, lowers on T/Th. Upper: -Dumbbell Flat Bench (3x8) -Dumbbell Incline Bench (3x8) -Dumbbell Curl (3x10) -Lat Pulldown (4x10) -Tricep Pushdown (4x10) -Seated Cable Row (3x10) -Overhead Press (3x8)

dvnnylo‎, Yesterday 04:01 PM
Today, 09:15 AM Go to last post
12 121

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
47 Pages
1 2 3 4 5 ... 47
Today, 09:12 AM Go to last post
1,386 75,183

Smile How to increase arm size ?

My arms are currently 13 3/8 inches(started with 11 5/8 inches) and I am bulking for 8 months.But after my noob gains I am having hard time getting them further big.So my question is how much time will it take me to add an inch on my arms(just an rough estimate) and please give me some suggestions...

andidabro‎, Today 12:33 AM
15 211

Is it okay for a beginner?

I'm doing this routine for a month. I'm 181 cm and 80kg. I'm happy with my routine but I'm confused. I'm doing this three times a week. My aim is gaining mass while focusing shoulder and back. Should I continue with these rroutine? If not what do you recommend? -----3*12------- Torso bench...

ENTR‎, Today 08:43 AM
4 58

Push/Pull/Legs Help

Looking for some help on my current routine. More so in my push pull and advice on the split as far as rest. Day 1 Push / Day 2 Pull / Day 3 Rest / Day 4 Legs Shoulders / Day 5 Rest. Day 6 Repeat Push (Chest/Tris) Flat Bench Dumbbell Chest Press (4×8) Incline Dumbbell Cest Press (3×8)...

doctripp‎, Today 09:10 AM
Today, 09:10 AM Go to last post
0 8

[Help] How is my own routine?

Hi!! I've trained for a year. I didn't follow a strength program so my lift is very light and I just gain a little bit: Squat 100lbsx6 Bench 110lbsx6 Deadlift 110lbsx6 This is my routine: 1/ Pull: Pull-up 3x5

Danielvn1997‎, Yesterday 09:36 AM
8 186

Talking Need to lose weight for a wedding! HELP!

Hello, Nice to meet you. Some background about me I have always been an avid gym rat and I played sports all throughout high school, went to college stayed working out 2-4X weekly I finished school about a year ago and I haven't been back to the gym since :/ Horrible I know. My diet got out of...

MDawgs787‎, Today 08:58 AM
Today, 08:58 AM Go to last post
0 10

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
20 Pages
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Today, 08:50 AM Go to last post
573 43,233

Question skinny fat body need help bulk or cut ? Pics attached

I have skinny fat body with soft chest as you can see in picture attached do i need to cut or bulk first ? currently i'm doing cardio in the morning and weight training at night and eating 8 egg whites a day , raw veggie salads , green tea , boiled rice with minced beaf or every thing in sight...

shazumm‎, Today 07:53 AM
Today, 08:44 AM Go to last post
3 83

Question Help with creating new program.

Hello, I am trying to create new 12 weeks program, but I cannot select individual exercises only the programs to the day. Here what I did. From my dashboard I selected "Home›Dashboard›Plan›Programs›Build A Program". From there: Step 1: Define Goal: Build Muscle

astroprojector‎, Today 08:23 AM
0 17

Please help I wanna get in shape

I'm 14 years old and I'm very skinny I'm insecure about my body and want to get in shape please can someone help me out to get in shape with out spending that much money so like simple home work outs thank you

JackA123‎, Yesterday 05:34 PM
Today, 08:18 AM Go to last post
2 110

Been out of the game for awhile - little help on some routine stuff please!

Hey all, I know everyone loves routine help/critiques, but I am getting back into lifting after about 2 years off, and want to make sure I'm on solid footing. I gained about 30 pounds over the past 2 years, and before that was in the gym 4 days a week lifting, and doing a little cardio after...

InfraRen‎, Yesterday 11:30 AM
7 126

"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
82 Pages
1 2 3 4 5 ... 82
2,447 393,354

Kayla Itsines Workouts - Worth it?

Hi there. I recently got Kayla Itsines workout routines and am debating whether or not to do them. I am quite a thin girl and I want to use the 12 week program (not the nutrition plan) to build some muscle. Particularly in my glutes and abs. Was wondering if anyone knows about Kayla's workout...

Caligirl2342‎, Today 06:46 AM
0 77

The Warrior/Gladiator Routines - The Viking's Fullbody Programs

The Warrior Routine I created this program as a result of a challenge I got a couple of months ago "How would you combine the fast progression of fullbody routines with the variety and fun of a split routine?" The challenge was give to me by a buddy of mine, who only had 3 days week to be in the...

TheViking1992‎, 01-09-2016 01:32 PM
14 Pages
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396 36,936

How often do you mix up your work out

Same workout routine usually wont get me any improvement after 5 weeks. I only see change when i start mixing up my exercises. Like back/bicep to back/tricep or back/chest in the same day. Also I have to change different exercises for the same body part too like barbell bench press to dumbell bench...

iirond‎, 10-28-2009 03:39 AM
13 2,162

new program

hey guys i am looking for a new program for this summer i wanna lose my extra kgs i am 190 cm 6.2 ft and weigh 87 kg any suggestions

mmamine‎, Today 05:45 AM
1 85

looking for a new routine (heres mine)

PPL take 1-2 days off a week. Push: Bench press 5x5 Incline press 5x5 Tricep pulldown 5x5 Military press 5x5 with 10 pushups in between Peck fly 5x5 Sometimes OHP 5x5 (by this state sometimes I say "phuck it" and go to work)

kingofturtles‎, Yesterday 02:44 PM
5 191

Looking for advice on Wendler's 5/3/1

Hey guys, New member here and I'm just looking for some advice. I'm going to start Wendlers 5/3/1 program very soon, and was wondering if you'd reccomend taking a rest peroid of a few days-a week to be completely fresh before starting? Thanks for all your help, Paul.

magicnorman‎, Today 03:30 AM
Today, 05:15 AM Go to last post
1 91

Former morbidly obese, im lost and need help

Hi everyone. A friend suggested me this forum so i joined up today. Im 24 years old, june of last year i reached my peak of 118KG (260 pounds) with a BMI of 38.1. Been fat/obese all my life. Went for a drastic change, sticked with it. Basically i cut dramatically my calories intake, and by the...

GhostSentiinel‎, Today 05:12 AM
0 44

Routine advice

Hey guys just finished the ice cream fitness program and put together my own program. Just need some advice whether or not this routine is overtraining too much/too taxing on the CNS. Pretty much each day involves two compound excercises 5x5 and 2-3 isolation excercises on a 4x8 routine. Day 1...

Tjetts‎, Yesterday 06:02 PM
Today, 05:03 AM Go to last post
6 118

How's this Greyskull mod look?

You know the drill.. Day 1 Bench / Press 1x5,1x5,1x5+ Rows 1x5,1x5,1x5+ Squats 1x5,1x5,1x5+ Day 2 Press / Bench 3x5,3x5,3x5+ Hang Cleans 3x3

SJamZ‎, 05-01-2016 12:04 PM
Today, 04:42 AM Go to last post
20 317

Abs everyday

I know most people say abs are like every other muscle and you can't work them everyday which makes sense. But when I see some of the fitness people online who have a great abs like James Liss for example, swears by working abs everyday. If you guys could enlighten me that would be great.

Cavsfan216‎, Yesterday 06:58 PM
Today, 04:01 AM Go to last post
3 99

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