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Forum: Workout Programs

What workout is best for your goal?

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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
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4,251 361,802

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
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299 228,497

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
234 Pages
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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
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812 58,128

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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Yesterday, 10:19 AM Go to last post
443 338,119

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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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
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2,726 386,438

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 12:00 PM
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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 10,697

Question Gonna bulk this summer, no plan...

Hey guys I don't GAF summer is coming, I wanna get big. I'm looking for plan that gonna help me put on the mass. I have a idea of what I have to do for the diet part, but I'm looking for a good and solid plan that gonna help me get bigger. SOME people say we shouldn't build our own routines, so...

CrushingMax‎, Yesterday 03:08 PM
8 139

Talking Advice on 31% to >15% body fat, can provide pics.

So basically, I'm fairly new to the world of gym, working out, eating healthy, etc. When I take on a new subject, I absorb all info possible, from all sources, so I've studied hard. I've decided I no longer want to be self conscious with myself, I want to thrive for that classic fit body, 4 pack,...

HDMarino‎, Yesterday 05:59 PM
3 179

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
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Home workout programme

Hello everyone, I'm new on this site and I signed up to get some expertise about what workout programme you think will fit for me... I have done some power training about 2 years ago, but i'm still a beginner+ I want to work out at home and have following equipment: bench, barbell, dumbells...

KoeNe‎, Today 04:49 AM
Today, 04:49 AM Go to last post
0 65

Ectomorph Struggles

Basically I am sick of being an ectomorph, feeling less of a man by my lack of weight. At the age of 21 right now, always eaten like a horse and determined to get buff, but no matter what I do I never seem to gain mass. I mean i have abs, but abs on a skinny dude is as much use as huge tits on a...

ReuZeus‎, Yesterday 05:06 PM
7 112

what to do with poor genetics.

Always been reasonably tall 6"2 or so but just look skinny fat e.g wide hips, what exercises or program would you recommend or is the answer just to put down the spoon and run. Apologies for awful quality.Beginner

jdquench‎, Yesterday 09:24 PM
7 175

How Long Anabolic??

ok guys, help me get my head round this, ive been training with weights for about ayear now pretty much 5 days a week. workouts vary from an hour to 2 hours not at extreme intensity juts a comfortable pace.... so was happy going about my thing when get chatting to a guy who came runner up in...

jamsparks21‎, Yesterday 12:45 PM
5 117

"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
34 Pages
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Today, 04:13 AM Go to last post
1,007 100,920

hurray for progressive overload

Just wanted to express how well progressive overload is working for me. Here's how I work out. Nothing too original, mind. Full body routine, 8 exercises of which I do 3 sets of 6 to 8 reps and 3 exercises in which I rep out (15-30). Every workout I either add weight or a rep on each exercise....

GimpManlet‎, Yesterday 02:14 AM
3 157

Shoulder and tricep

Can i do shoulder and tricep muscles on same day..If yes which should i train first?

Immanuelrock‎, Yesterday 09:39 AM
3 99

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 12:07 PM
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my workout routine ( need help )

hi im beginner and i want to build some muscle and strengths what do you think if i workout monday/wensday/friday exercise : Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls

salih99‎, Yesterday 11:51 AM
Today, 01:57 AM Go to last post
3 97

Rate my workout

The only equipment I have is a barbell, so I do this at home. I'm very new to this kind of stuff so try not to laugh too hard. The workout I made is based on a routine someone suggested. Workout A Curls 5 x 10 French press 4 x 10 Tricep dips 10 x 30 Floor press 3 x 8 Cuban press 4 x 8...

IronicPenguin‎, Yesterday 10:34 AM
5 130

Post 4 Iterations of Towerbrah's Generalized Beginner Program - Strength and Hypertrophy

Novice programs are generally very simple, but pretty easy to mess up. I'm not going to pretend like this is some new revelation in fitness, because it's not. That said, I'm not necessarily a fan of most bare bones programs. There's too little to account for joint health, and you'd be a fool to...

Turtora‎, 03-17-2015 07:46 PM
3 Pages
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80 6,297

Ice Cream Fitness: Novice 5x5 For Bodybuilders: Part II

Don't rep me for this thread, just continuing the thread, due to the first one getting close to 10K posts. I am in no way condoning what Jason did, just simply starting a thread for those of us who follow the program and a place to discuss it. Part I -...

mikeallen52‎, 06-25-2013 02:24 AM
85 Pages
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Today, 12:23 AM Go to last post
2,547 264,259

Changing from high bar to low bar squat

Im reading starting strength for the first time (probly should have done this sooner) and after reading the squat chapter i feel like i understand it better... The problem is ive been doing high bar squats since i started lifting and am currently on the fierce 5 novice program. Im swuatting 175...

Felipon‎, Yesterday 08:03 PM
Yesterday, 11:51 PM Go to last post
2 102

Lightbulb New Workout App for Android and Pebble Watch

We've just launched 121Gym - a new workout app that allows you to create custom workouts and break timers. Quick to set up and send to your Pebble watch to track your reps while you're in gym . Includes the 7 minute Workout and 5 Tibetans for new users. We'd love to know what you think! You can...

LeslieBarry‎, Yesterday 10:38 PM
Yesterday, 10:38 PM Go to last post
0 82

How do I combine weightlifting and calisthenics?

How did you do it? What are some good routines that combine them?

iloveus‎, 04-23-2015 09:16 PM
Yesterday, 09:33 PM Go to last post
6 159

Post Hardgainer ectomorph 4day routine

Hi, i wanna know what do u think about the new routine im about to start, Im a hardgainer, Im 1.86mt tall with 71 kg. Monday: *Bench Press Pull ups Incline dumbell Bench Press Bent Over Barbell rows Military press Barbell curls

chonchopou‎, Yesterday 06:18 PM
Yesterday, 08:15 PM Go to last post
7 187

Workout routine advice

I have been looking for a simple to follow 5x5 workout with limited equipment required(dumbbells and pull up bar) for a beginner. The one I started is pretty simple but I'm wondering what you guys think of it. Will it be effective? Is there anything I should add? Monday Flat Bench Press – 55...

Jamest1519‎, 04-23-2015 01:56 AM
2 155

What will work for me?

I want to get bigger in my arms, chest, shoulders, and back. And slim/tone down my gut, upper calf's, thighs, ass and chin/neck. Im not sure weather to cut or bulk. i am about 190LBS and 5 10-5 11 tall. I have pics attached and pics of someone which are my goals. maybe someone can show me to a good...

dustydubs‎, Yesterday 05:00 PM
1 75

Time for a split routine?

Running an upper/lower and really struggling increasing deadlift numbers after squats, and increasing OHP after bench. Could do a PPL, but my gym is only open 4-5 days per week. So i would have to go P/P/L/P/P, then start with legs the next week.

SizzlingPants‎, Yesterday 04:36 PM
Yesterday, 07:09 PM Go to last post
3 116

Any Detractors To...

The classic combination of Squat, Bench, and Deadlift? That is, those lifts STRICTLY 3 times a week adhering to a "Rippetoe" 3 SETS of 5 REPS while attempting to increase weight at every training session? I am willing and equipped to do these three classics weekly for strength training but I think...

JackW1986‎, Yesterday 05:06 PM
Yesterday, 06:57 PM Go to last post
2 83

Just started Stronglift 5x5

The workout program has me resting each day between gym time but I hate rest days, I can't stand not being in the gym I feel like I could be doing so much more and advancing somewhere else. My question is what can I do in the gym on my rest days that will help me and not effect my strength the next...

Rjizzle10‎, 04-24-2015 01:45 PM
Yesterday, 06:38 PM Go to last post
12 304

Excited To Begin Rippetoe's SS...

HOWEVER! It appears as though I'll have to alter the program for two exercises that I either don't have the spatial clearance for or that I'm not confident I can perform safely, those two exercises being the Standing Overhead Press & the Power Clean. Rippetoe's programming instructs us to perform...

JackW1986‎, 04-19-2015 02:31 PM
Yesterday, 05:40 PM Go to last post
6 210

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