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Forum: Workout Programs

What workout is best for your goal?

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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
74 Pages
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Yesterday, 10:26 PM Go to last post
2,190 426,577

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
62 Pages
1 2 3 4 5 ... 62
Yesterday, 08:30 AM Go to last post
1,834 218,860

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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560 558,681

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
5 Pages
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06-15-2016, 10:29 AM Go to last post
130 17,938

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 1,168,136

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 25,950

Assistance getting back into it

So I've been steadily working out the past month. Three times a week after work MWF. My workplace, like many, has its own gym with a decent amount of equipment. It's free so that's the one I'm sticking with. Here is a picture What's not shown is that there's also preacher curl, and...

necrologic‎, Yesterday 09:30 PM
Yesterday, 11:37 PM Go to last post
1 33

Advice on my weekly workout routine?

Hi, I am brand new and this is my first thread. I am also extremely new, but determined to try my best and become fit to the best of my ability. I am about 2 weeks and a half in since I started hitting the gym. I am also already noticing some "GAINS" too. So my question is, how is my workout...

Cory2000‎, Yesterday 11:35 PM
Yesterday, 11:35 PM Go to last post
0 7

Arm program.Weak arms.

Hello boys.Okay so it's pretty simple,my genetics have given me small arms(compared to the rest of my body) i hit them as hard as i can everytime but i do not see much development,maybe im doing something wrong? I Dont know.I Need a workout plan that kinda focuses on arms so i can bring some...

Sokras789‎, Yesterday 11:07 PM
Yesterday, 11:07 PM Go to last post
0 58

Workout program for ARMY SF?

I would like to know a good programm for the special forces of the army.Any suggestions?

Mitsos‎, 01-07-2002 10:02 AM
Yesterday, 11:06 PM Go to last post
12 1,666

Building muscle/bulk, cut and cardio

Hi guys. I'm currently in a bulking phase eating 3000 cals per day hitting my macros etc. I am gaining weight roughly 0.5kg per week/2 weeks. But I feel the weight I'm adding is just going around my stomach and I'm not actually gaining any muscle mass. I have toned up slightly and definitely got...

JKRACING‎, Yesterday 02:28 PM
Yesterday, 11:05 PM Go to last post
6 129

Is this a good plan?

Hey guys. I made my first post the other night asking for help because I do not know what to do and im kind of stuck. The post was kind of a downer and I have decided that I know I can get the body I want, I just need to experiment and put in the effort. I am currently around 188 ibs and am 6'3, 20...

EddieTheYeti‎, Yesterday 11:00 PM
Yesterday, 11:00 PM Go to last post
0 45

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
16 Pages
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Yesterday, 10:28 PM Go to last post
454 47,358

Upper/lower split : 3 vs 4 times

Hello bodybuilding community, Concerning the upper lower splits, I was wondering, what are the advantages of a 4 day upper/lower routine compared to the 3 day one? 4 days : M - Upper T - Lower W - Off

lordpatrick‎, Yesterday 09:44 AM
Yesterday, 10:24 PM Go to last post
2 77

Thoughts on this workout plan?

Good day, Last year, I made this workout plan by using Scoobyworkshop's website. The results were pretty good after about three to four months. I'm gonna start exercising again, so could you guys please look over this workout plan? I'd like to know if I should stick with it or perhaps change it...

CinnamonDestroy‎, 06-27-2016 07:04 AM
Yesterday, 10:06 PM Go to last post
4 125

"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
88 Pages
1 2 3 4 5 ... 88
Yesterday, 10:04 PM Go to last post
2,633 449,392

Adding martial art into my lifestyle

Hi everyone. So, first off I want to tell that I am currently beginner in weight lifting. I just started for about a month and a half. Lifting heavy, for low reps, and eating surplus. And I am gaining some weight now. In the mean time, I am also looking forward to learn martial art as...

Lift4UrDaughter‎, Yesterday 06:13 AM
Yesterday, 09:54 PM Go to last post
9 123

Issues sticking with cutting diet

In the short; started at 6'2" 280 3.5 years ago, down to 168 a few months ago, up to 176 now. Probably 15-18% body fat still. Want to lean out and continue to make some noob gains. Only issue, I'm super hungry all the time. Even on days where I lift and do cardio, I'm hungry for 3000-3500 calories...

Abrew94‎, Yesterday 08:44 PM
Yesterday, 09:51 PM Go to last post
2 47

Question about PHAT Routine, need help from the experts!

Hi brothers! I just want to ask if it is okay to remove some of the exercises from this routine due to lack of equipment and that I think that it's too much already because of both Standing and Seated calf raise. Please see below routine with what I want to remove and suggest if I am doing...

tuh888‎, Yesterday 09:50 PM
Yesterday, 09:50 PM Go to last post
0 22

Protein and Cardio

I usually run on the treadmill before i workout for 10 mins at a speed of 6 - 7 mph and after my workout i do another 10 mins to cool down, i eat 5 meals per day and i eat clean and make sure i get 1 gram of protein per pound of my bodyweight, i do this everyday. My question is, will my muscle be...

Allz24‎, Yesterday 02:44 PM
Yesterday, 09:39 PM Go to last post
7 129

full body #1 or #2 ?

Hey.. Looking for opinions on what to do next. Been doing SL 5 x 5 for a while now. Really want to try one of Elliot Hulses workout outs.. Which one would you recommend out of these two? I have done a 3 day split before, the gym I use is very basic, all free weight. Also I didn't feel...

Scottie007‎, Yesterday 06:02 PM
Yesterday, 09:39 PM Go to last post
7 136

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
63 Pages
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Yesterday, 09:21 PM Go to last post
1,860 99,751

Question Rest pause training

Does anyone incorporate rest pause for isolations in your routine? Is it a good or bad idea?

Adi2008‎, Yesterday 06:01 PM
Yesterday, 08:57 PM Go to last post
6 128

Stalled or just too weak?

Hey guys, So I've been doing 5x5 for the last 3 months and my results were decent. My weights are: 1. BP: 135 lb 2. Squats: 180 lb 3. OHP: 95 lb 4. DL: 175 lb 5. Barbell row: 125 lb (I'm a fairly skinny Asian guy...)

g4m3r2‎, 06-27-2016 08:34 AM
Yesterday, 08:42 PM Go to last post
10 345

Need advice for GF

Hey there! After a long lay-off from an injured elbow I've finally started training again. My girlfriend has decided she really wants to join me this time around. She is fairly lean as is, but carries her weight around her lower abdomen. She is of Sri Lankan descent so as you can probably...

League_God‎, Yesterday 06:44 AM
Yesterday, 08:26 PM Go to last post
4 135

Good routine for Post-injury?

Hi all, hopefully this is an appropriate place to put this. I'm looking for a good routine to ease me back into heavy lifting/power build style training. A little background: I'm 22, around 6'3 and sitting from 200-220 lb. I've got a history in powerlifting style training, and built up to...

wmd93‎, Yesterday 07:23 AM
Yesterday, 08:26 PM Go to last post
2 80

Is this an efficient workout routine?

I wanted to try something different from my basic upper/lower split. 4 Sets of Bench press (6 reps) 3 Sets of Incline Dumbbell Bench press (8-10 reps) 3 Supersets of Dips and cable flies (12-15 reps) 3 Sets of Military Press (6 reps) 3 Sets of seated dumbbell shoulder press (8-10 reps) ...

TexDad‎, Yesterday 08:59 AM
Yesterday, 08:06 PM Go to last post
2 134

Please help with summer sculpting plan

Hello all I hope I find you all well I am a 26 year old male 6 foot 4, 215 pounds. I'm fairly active and athletic but haven't been a everyday gym-goer for about the last year. I am looking to change that this summer. I am looking for a quick 1/2 month "Beachbody" types of routine to get me...

MrInsanity90‎, Yesterday 06:45 PM
Yesterday, 08:02 PM Go to last post
1 52

Looking for a strength training program for runners... any ideas?

I have a question... This year is the year that I'm trying to accomplish all those things that life has caused me to put on hold. Since January, I've completed a 5k race, 3 half marathons, 2 off road half marathons (walked most of those since I'm not used to trail running at all, and it was...

DebJenkins‎, Yesterday 05:05 PM
Yesterday, 06:37 PM Go to last post
6 101

Smile gymnast workouts

hey guys, any advice on body weight exercises that can help me. To be able to do what gymnast do. Like flips, hands stands, and all other stuff that they do.

Leonidus1011‎, Yesterday 04:31 PM
Yesterday, 06:36 PM Go to last post
1 60

Exclamation will this workout make me lose fat fast?

I'm currently sitting at a miserable 20% bf and I need/want to lose fat asap. I don't have access to a gym, so I'm gonna do this workout at home what do you think will this workout make me lose fat fast?

TimeDoesntExist‎, 06-27-2016 03:40 PM
Yesterday, 05:47 PM Go to last post
5 170

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