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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
113 Pages
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3,385 474,160

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 06:55 AM
12 Pages
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342 69,190

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
80 Pages
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Yesterday, 01:10 PM Go to last post
2,391 500,038

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
21 Pages
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03-21-2017, 08:46 PM Go to last post
605 653,647

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
12 Pages
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03-21-2017, 03:53 AM Go to last post
341 99,211

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 1,417,635

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 37,007

Need help with picking a good workout plan

Hey, I'm kind of new to this, I have a gym membership and all my meals are prepped for the week (proteins, complex carbs, healthy fats etc) I just feel lost at the gym. I have defeated a very long time battle with an eating disorder, but as a result have gone a little overboard lol. I'm 5"8 and...

Jennlateralus‎, Today 02:31 AM
2 110

Created this beginner full body routine for my friend...

My friend is starting out and wants me to help him out. I made this beginner routine for him. Fullbody A Squat 3x 6-8 Bench 3x 6-8 Row 3x 6-8 Facepull or Rear Delt Fly 3x 12-15 Any Tricep Exercise 3x 12-15 Any Bicep Exercise 3x 12-15

dairycorncarne‎, 03-24-2017 12:10 PM
Today, 09:22 AM Go to last post
13 400

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
22 Pages
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alphadestiny naturally enhanced

I am sure this is not the first time this has been asked but I spent 4 seconds looking and couldn’t find anything. So let me get this right, right 2 days a week lifting Full body Intensity day Volume day 7,8 exercises per day Rotate exercises every 3 weeks

ozgoz‎, Today 04:09 AM
1 77

Need HELP from lifters ASAP inc. balance & assistance ex

In my very first session I added weight to each lift until my form deteriorated, then used that weight until I had perfected form and mobility, which took around 1 month. I then started adding weight to each lift every session (2.5kg & 5kg) and once I stalled on a lift, I had to keep trying to...

Ge0rge3boy11‎, Today 05:20 AM
3 106

Question Will this daily workout result in anything?

I created my own daily workout routine in order to build more arm muscle and generally increase strength. I use two 15 pound dumbbells at home, and follow the below routine everyday, over the course of a day. I'm usually on a busy schedule and cannot go to any gym. I'm planning to slowly increase...

WATSON3202‎, Yesterday 09:33 PM
3 153

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
14 Pages
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398 66,810

New Workout Program

Starting a different lean bulk. Going to bulk up until the start of June where I will start a Keto diet for a month to a month in a half. Current Stats: 140lbs------Goal: 150 by end of May 11-14% bodyfat Current Split looks like this: Monday- Biceps+ Forearms

McBoiii‎, Yesterday 10:49 PM
2 122


I had a girlfriend years ago who took up the Reebok step program at the time, and she was both consistent and dedicated, doing it for the hour videotape (VHS) nearly every single day and it really showed results. RESULTS. I'm now looking at something to base a consistent routine for basic weight...

BlueVan‎, Today 01:47 AM
5 136

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
8 Pages
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223 27,177

Clean bulk vs Dirty bulk

Whats the difference? Whats better for a 6'0 117 lb kid?

Saybye‎, Today 05:50 AM
2 76

skinny guy bulking but gaining belly fat...please help

So I know versions of this question have been asked, but I would appreciate the help in regards to my personal situation. I am a typical ectomorph hard muscle gainer. I have been working out pretty intensely for the last 6 weeks, on a diet of mostly protein and supplementing with protein shakes 3...

guyinberlin‎, 11-08-2011 08:09 AM
13 64,257

Looking to start a program and want some advice

I am an 5'11, 18 year old male weighing around 180-185 lbs with approximately 20% body fat. I have been working out loosely over the past few weeks and have trimmed down a good amount while putting on a small amount of muscle. I am looking to start the program that I can follow everyday to keep...

ASMahwah19‎, Yesterday 01:52 PM
7 149

Can I hit chest again tomorrow?

Got a call and had to leave the gym before finishing today. All I managed to do was 2 sets of 3 reps on bench. I didn't really push it to the limit either. Can I do what I was supposed to do today, tomorrow? Or should I just skip it and do leg day instead?

themrddm‎, Yesterday 08:02 PM
2 120

lower body workout with injury

Hey guys, I´ve had a lower back injury for 1.5 years now, starting when i was 15 and deadlifting 5x5 with 85kg. Nothing wrong with my form though, after going to the physio i found out my core is too weak, for example: when lying on my belly and lifting my leg up one at a time, my legs do all the...

mgwinkless‎, 03-24-2017 10:12 AM
4 136

Smile My new program?

Just read the two books from Eric Helms (the muscle and strength pyramid) can really recommend it! So i made an routine out from his sample routines that he recommended in his books, but added some more rear delt and traps work for my weaknesess, he mentioned that you should do this. I will be...

philip750‎, Yesterday 06:25 PM
Today, 03:49 AM Go to last post
1 135

Questions about my workout routines.

Just recover from sickness and this plan is made around my max limit. Im doing this at home, so i dont have any big machines. My routines: In attachment. Workout content: I do until muslce failure each set and 60sec rest between set. ● Abdomen - Various type of planks, crunch 30sec, situps...

SkyVongolaPrimo‎, 03-25-2017 07:54 PM
3 2,373

Arrow Bodybuilding and periodization?

Right now im doing phat and just add weightes when i reach the top rep range, basic linear progression, and it works and im getting stronger... My question is, at what point is periodization needed? or is it even needed for a bodybuilder?

philip750‎, 03-25-2017 05:22 PM
4 229

Workout routine

Well it's been awhile. I've probably haven't worked out since last June due to a promotion at my job and was very stressed out learning my new position. Well I want to get back in it. Started feeling weaker and my cardio is crap. I work 12 hour shifts and I'm on my feet most of the 12 hours. My job...

Kitttransam‎, Yesterday 11:53 AM
3 107

bulk or cut?

Hi, I am currently at my goal weight for my sport (190lbs) but not body composition, last tested at 14%bf. I want to sit around 10-11%bf ideally, am I best to bulk up then cut? or does the order not matter?

noel101‎, Yesterday 07:32 PM
1 134

Where to go from StrongLifts 5x5?

I've been lifting on and off for over a year using StrongLifts 5x5 - taking a few months out for a lower back injury last year - I'm making no progress at all, although some of this has to be due to poor form and so in turn the fear of injury, but I just don't think SL works for me. I've...

KashaUK‎, 03-22-2017 06:08 PM
9 3,291

Suggestions on this PPLPPL

Push 1 Flat Barbell Bench Press Incline Barbell Bench Press Decline Barbell Bench Press Smith Machine Shoulder Press Cable / Machine Lateral Raises Triceps Pushdown (V-Bar) Triceps Single Reverse Pushdown Pull 1

Husk7‎, Yesterday 05:45 PM
Yesterday, 10:57 PM Go to last post
4 118

Suggested 5 Day/Week Workout for Gaining Lean Muscle?

For starters here are my stats: Gender: Male Age: 26 Height: 5ft 11in Weight: 172lbs Body fat %(via dexascan): 29% Lean mass: 115lbs Maxes:

freestylp0laris‎, Yesterday 09:11 PM
Yesterday, 10:09 PM Go to last post
1 116

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
4 Pages
1 2 3 4
Yesterday, 09:56 PM Go to last post
108 21,873

Doing Trap Exercises?

Right now I'm running a Push/Pull/Leg Routine and currently not doing trap isolation movements like shrugs. I was curious if anyone does strictly trap movements or is Bent Rows working the traps enough?

fairbjosh‎, Yesterday 07:22 AM
Yesterday, 06:52 PM Go to last post
6 227

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