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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
87 Pages
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Yesterday, 05:09 PM Go to last post
2,607 598,383

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
175 Pages
1 2 3 4 5 ... 175
Yesterday, 02:15 PM Go to last post
5,226 680,661

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
17 Pages
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03-19-2018, 07:14 PM Go to last post
503 222,129

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
23 Pages
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03-19-2018, 07:55 AM Go to last post
678 238,958

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 06:00 AM
03-17-2018, 02:28 PM Go to last post
14 2,247

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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03-03-2018, 07:07 AM Go to last post
628 779,225

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 1,727,951

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 54,206

How good is this program

Day 1 Chest & Biceps: Flat bench press (3x10) Incline dumbbell press (3x10) Cable flies (3x10) machine bench press + wide grip flat bench press (burnout the muscle) Bar curls (3x10) Dumbell curls (3x10) Concentration curls (3x10) Preacher curls (burnout the muscle) Day 2 Shoulders: ...

jooking‎, Today 10:30 AM
Today, 12:10 PM Go to last post
1 83

Male Gymnast program?

Hi guys, Does anyone have an recommendations for an at-home gymnast program? Ideally it would include the following. 1. Follow along (like p90x), helps keep me on track 2. Uses some equipment (bodyweight). Pull up bar, dip bars, and rings would be a plus. 3. Nothing over an hour and 30...

king4aday‎, Today 09:37 AM
Today, 11:51 AM Go to last post
2 90

Some help getting started

I’m not really educated on getting built, but am trying very hard to lose some weight and gain muscle so would love some pointers on cutting and bulking I’m 33 male, 6ft and 90kg. I hold my weight around my waist and tits. Legs and arms are fairly lean. So I look chubby. Man boobs etc. ...

nezaboy‎, Today 10:46 AM
Today, 11:45 AM Go to last post
9 95

Exclamation Need a good workout program...

Im 16, 5'10-5'11, i've been working out from home for about 2 months, but I have moved on to the gym and it's my second week. I used to be 111 pounds (very skinny) but now im 140 pounds. I don't see a difference at all in fat or muscle when I look in the mirror, but my brother tells me i've gained....

Novii‎, Today 11:13 AM
Today, 11:21 AM Go to last post
1 69

looking for some opinions on my routine

Here is some info from me. I have an very strong athletic background, but am currently out of shape and 35. I don't have kids so I have time to put into getting in shape. Well off enough that I can eat well/supplement. I am looking to lose body fat, but also build strength and a little bit of...

SuperMario86‎, Today 10:59 AM
Today, 11:07 AM Go to last post
1 64

How long should I be bulking, when to start cutting?

I have been bulking for around 7 months, started from 73kg, now at 80kg. Picture for the progress - At the moment eating 3200 kcal and started around 2500-2600, basically each month added 100 cal and got 1 kg heavier. During this period I have been doing stronglifts...

tomjones33‎, 03-20-2018 06:48 AM
12 403

"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
234 Pages
1 2 3 4 5 ... 234
Today, 10:58 AM Go to last post
7,013 1,035,990

Is the best routine the one you can stick with regardless of it being optimal or not?

I’ve been seeing this idea pop up lately that an optimal routine may not be the best routine at the end of the day if you can’t stick with it. There are people with wild schedules that simply can’t do certain routines and there’s also people who can’t stand certain routines. In that case, wouldn’t...

Nyseto‎, Yesterday 08:53 PM
Today, 10:50 AM Go to last post
5 256

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: 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,...

grouchyjarhead‎, 01-23-2018 06:14 AM
Today, 10:36 AM Go to last post
28 2,072

Question Can 3 days training to fail per week cause over-training?

'm a beginner and I started lifting weights at the beginning of this year. I do workout 3 days per week (Sun, Tue, and Thu) I kept that up over the past two and half months. When I do lifting, I focus on specific muscle groups, that is a day for legs, a day for chest and arms, a day for my back and...

cybere‎, Yesterday 07:02 PM
Today, 09:22 AM Go to last post
14 223

Question Any routine recommendations?

So I decided to throw away the routine I made and been doing for the last month because I think it's unproper balanced. What are some good options of routines, considering that I have a little knowledge about exercises but I can be considered as a newbie, and that i can workout 4-5 days per week?...

sgarciac07‎, Yesterday 04:59 PM
Today, 09:19 AM Go to last post
6 246

Poland's Syndrome

Hi guys, first time post. I have Poland's Syndrome, which basically means I was born without a left pectoralis major. Does anyone have any ideas on how to work around this? Thanks.

Turambar‎, 08-15-2008 10:08 AM
11 7,657

3 Day Whole Body Split - Room for improvement?

The program covers the whole body. However each day has a either chest, back or shoulders as a focus. Day 1 - emphasis on chest Day 2 - emphasis on back Day 3 - emphasis on shoulders Sets 3-5 reps 8-12 The goal is to build an aesthetics and strong physique. Keep in mind I am only 16...

malov‎, Today 06:31 AM
6 143

Quick question about lifting

Hey guys first post here, You probably get a lot of posts like this. Iv been working out arms/shoulders, abs, legs, back, chest each on separate days, one day per group. Iv been doing this for about 2 weeks and haven't taken a day off, by the time I hit that muscle group again its had 4...

Caddyshack3000‎, Yesterday 07:24 PM
5 176

Give me a good quad strength exercise programme.

I made my hams too powerful compared to my quads with heavy dead lifts. I created an imbalance. I want my quads to take back over again. What programme would you prescribe to me?

WholemealPizza‎, Today 05:09 AM
Today, 06:59 AM Go to last post
3 133

Can you give me some good psychological advise to be able to work harder and longer?

I find it a bit of an up hill struggle with my weak will power, negative thoughts, and limiting beliefs etc

WholemealPizza‎, Today 05:16 AM
Today, 06:57 AM Go to last post
7 157

Unhappy Fat Guy Wants to Be a BB

Long time reader here. Let me Introduce myself and I am 44 years old male who is 320 pounds 6’4”. Lets just say I’m 35 percent fat. I have been lifting without rhyme or reason for probably 27 years. I had an appointment with the endocrinologist where I am hypothyroid and I was devastated by my...

Nightfly‎, Yesterday 09:47 AM
Today, 06:45 AM Go to last post
4 167

SL 5x5 question.. I can deadlift more than I have weights available

I have now reached the point in SL5x5 where I can deadlift 87kg (for 1 set and 5 reps, as the program says) , unfortunately, I work out at home and I dont have more weight than that available.. now my question is.. how do I continue doing the deadlifts? do I do an extra set, starting first with...

mmaniii‎, Today 05:17 AM
1 126

14 year old workout progress?

Hi i am a fourteen year old who has been doing a workout every day for the last month this is what i have been doing 200 push-ups 200 crunches 200 chin-ups i am wondering if i have been making progress and if im doing well for a fourteen year old :)

SharpEnvy‎, Yesterday 04:59 PM
4 215

Plan recommendations

Hey everyone, Hopefully this is allowed. I do HIIT 3x a week and am looking for a weight workout to add 2-3x a week. Main goal right now is fat loss while maintaining muscle mass ie. toned. Thinking of 5x5 Thanks in advance

Fitmaven‎, 03-18-2018 06:22 AM
Today, 02:59 AM Go to last post
2 274

Beginner size program?

Hello everyone sorry if this has been beaten to death but I could not find anything specific enough using the search function so here it goes, this is my first post on the forum so here's a little recap of my fitness history. I am male 21 years old, 6' 4" and weigh 192lbs. About 4 years prior I...

uppton44‎, Yesterday 06:00 PM
Today, 02:05 AM Go to last post
3 164

Can a 5 day split with only dumbells help me put on weight as an ectomorph??

I have been casually lifting for about the last two months, I would try to hit the gym twice a week but wasn't expecting much progress and didn't see much either. However the last 2 weeks I have become very serious about working out and came up with a 5 day split so I would spend more time...

gopherids1‎, Yesterday 11:50 PM
1 149

Exclamation How can I gain more muscle at home with a pair of Dumbbells?

I'm skinny fat. I have no access to a gym.I'll be shifting to another City in about 8 months, so I wanna get a little big. I have a couple of dumbbells ( a pair of 22lb and a single 55lb) and a pull-up bar at home. Current Measurements HEIGHT : 5'10 (170lb) CHEST: 39 BICEPS: 14.3

mikelee1213‎, Yesterday 11:22 PM
1 160

Need a routine/program for coming back

So hi, I haven't been working out consistently for the past year, I've seen very little progress thanks to me just wandering around random ****. I have everything put together again I just need a solid workout program. I'm 16, a year ago from when I posted, I have a license, and I have other...

PutridLifter‎, Today 12:53 AM
0 131

Push Routine/ Overtraining?

Hey guys, just implemented a new push / pull/ leg split routine. Was wondering if you think my push routine is too much on the shoulders or tri's, wondering if I should add more, keep it, or remove some sets. 4 sets, 4-6 reps: flat barbell bench 3 sets, 12-15 reps: incline flys 4 sets, 8-10...

Colin333‎, 03-20-2018 06:23 PM
Today, 12:53 AM Go to last post
7 294

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