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Forum: Workout Programs

What workout is best for your goal?

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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
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Sticky Thread Sticky: FIBER DAMAGE/FIBER SATURATION Blitz Training

Many users of PRRS have been asking about my FDFS training protocol, so I figured I would start a separate thread. Here is the article from IRON MAN magazine: FD/FS: Four Little Letters that Can Mean BIG GAINS! Warning: For those Iron Man readers who are afraid of stretch marks, cannot afford...

sixthsense‎, 08-29-2009 12:30 PM
5 Pages
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121 31,330

Sticky Thread Sticky: The wait is over The Kris Gethin DTP MASS Trainer Video Series is here!

If you have transformed by following my Hardcore Video Trainer , now its time to put on 6 months of muscle in 4 weeks with the DTP Mass Trainer -...

Kaged Muscle‎, 07-30-2012 10:04 PM
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09-07-2014, 04:31 AM Go to last post
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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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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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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: 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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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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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
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Sticky Thread Sticky: Kelei Routines/Advice

My goal is to provide a framework and general guidelines for lifters of any experience level, knowing how to efficiently progress through the different stages (beginner/intermediate/advanced) can potentially save a lifter years of training time, what might otherwise take 10 years might take only 5...

Kelei‎, 07-13-2014 02:04 AM
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5/3/1 vs other linear programs with my stats

Hi all, I'm currently doing Wendlers 5/3/1 with the BBB lifts. I'm not the strongest dude, and I progressed good so far with 5/3/1, but it gets harder and harder... Thats why i'm wondering what you guys think, would I benefit more from another program? My Maxes for the next cycle are: ...

ddosh‎, 08-20-2014 03:56 AM
08-20-2014, 05:19 AM Go to last post
1 209

Modifying ICF 5x5 to suit own needs?

Let me just say first of all that I've been on this program for about a year and a half, I still haven't met the 2/3/4 plate on my lifts (apart from 3 plate squat) that Jason recommended everyone get to but that's probably more due to me not bulking the whole time on this routine. I want to...

Tal106‎, 08-20-2014 03:57 AM
08-20-2014, 05:58 AM Go to last post
2 281

Bodyweight Program

Hello all Looking for a bit of advice here to be honest. I've been training for a long time and happy with progression but due to a new job where I am going to be away pretty much every day of the week, other than a weekend, I can no longer find time to go to the gym every day like I would...

mburns87‎, 08-20-2014 05:59 AM
08-20-2014, 05:59 AM Go to last post
0 400

OCR racers

What does your training look like.

heymatt81‎, 08-20-2014 06:03 AM
08-20-2014, 06:03 AM Go to last post
0 242

Weighted Pull Ups Progression - 5x5 vs 5/3/1

This post relates to effective ways to increase Pull Up #'s - particularly as it relates to the 5/3/1 program and my past experiences with 5x5. First, a quick backstory: I started 5 x 5 about 10 months ago as my first actual training program. I was using a MWF split with push, pull, legs (DB...

4isenough‎, 08-19-2014 09:22 PM
08-20-2014, 06:05 AM Go to last post
3 382

does 11 pounds on shoulder press machine sound right for a beginner

who is female? I tried lifting 22 pounds on the machine but i couldn't do it with the right form. I had to arch my back to get the weight up.

wickedhunger‎, 08-20-2014 12:32 AM
08-20-2014, 06:18 AM Go to last post
1 269

Can someone explain to me why you need a 2 pulls for every push, in a routine?

I keep reading a lot of guys on here saying that you should have 2 pulls for every push and bare min 1.5 pulls for every push, can someone please explain why this is, or is this Bro Science. Never heard of it before until I drove deeper into the subject. Thanks John

21infantry‎, 08-19-2014 06:31 AM
08-20-2014, 07:51 AM Go to last post
12 892

Intermediate Program Reviews

For those of you who have completed or are in the middle of intermediate programs, share your experiences. I've finished ICF 5x5 and am looking for an intermediate program, and I can't decide which is right for me. I'm looking to put on primarily size, but also strength. I'd sort of like to switch...

ColorNotColour‎, 08-19-2014 06:27 PM
08-20-2014, 07:52 AM Go to last post
10 436

Wendler bench day

I'm currently on Wendler, I'm on the 3rd week, 1st cycle. I'm doing it 3 days a week, putting OHP on bench press day, and I was wondering if I needed to include close grip bench or would my tricep already be taxed enough with just bench and OHP or if I should include CG after overhead press.

srhamrick‎, 08-20-2014 07:24 AM
08-20-2014, 07:55 AM Go to last post
2 119

Smile Beginner,stuck at bench press

body info:155lbs,1.85 meters,skinny ectomorph body type i just started went to gym like 4 months ago,and i stuck at barbell bench press for like 2 months already at only 66lbs which is about 30KG (ashamed to say it, but that the reason why im here :P ) for chest exercise, i do only BP(most of...

dpro96‎, 08-20-2014 12:00 AM
08-20-2014, 07:56 AM Go to last post
9 608

Suggestion on Strength/Mass/Athleticism Weight training routine

Hey, I put together this routine. There is a heavier focus on legs since that is my weaker body part. I'm planning on lifting 4 times a week and doing cardio/HIIT/bodyweight circuit 3 to 4 times a week for 30 min. I might also hit a weak muscles (calves, abs, etc...) on one of my off days. Any...

231109‎, 08-19-2014 10:34 PM
08-20-2014, 08:30 AM Go to last post
8 418

My workout regime please critique

Ok so i workout 3x a week and goes something like ths.. Monday; squats 5x5, bench press 5x5, pendley rows 5x5 and then a little side work which consists of leg ups, hip thrusts)200 pounds x15 hold for 3 sec up/down, HEAVY farmer walks and weighted dips 3x8 with 45 pound plate Wednesday:...

jamessavidge‎, 08-20-2014 09:27 AM
08-20-2014, 10:01 AM Go to last post
2 179

ICF 5x5, no power rack for squats

I am starting next week the ICF 5x5 program, I've doing a split workout for about 6 months, and while I do see myself more defined, I am not putting up the weight I should be putting on. I have had great feedback on this 5x5 and I will give it a try. I have one problem though, my gym doesn't...

Trooper91‎, 08-20-2014 04:19 AM
08-20-2014, 10:31 AM Go to last post
5 307

Thumbs up two different chest workouts each week

Hey guys, Chest(bench) + abs Arms Cardio + abs Chest(pushups) Legs/back + abs Shoulders Rest

Kriis1990‎, 08-20-2014 10:57 AM
08-20-2014, 11:39 AM Go to last post
2 182

Following bodybuilding routines as a cyclist?

Hi. I would like to build muscle and I was wondering if it's possible for me to follow a bodybuilding routine (and gain results) as I am a cyclist and I do lots of cardio, interval cardio and long cycling workouts, too. I also take part in road cycling and mountain bike xco/marathon comps, too, so...

EobardThawne‎, 08-20-2014 11:55 AM
08-20-2014, 12:08 PM Go to last post
1 98

Cool Madcow's 5x5, I like it, But it seems like an impossible programe

The squats and bench in one day ticks me off, Squats would sap all my strength, And is that all with the chest workout with the 5x5, You do a 5x5 bench press and you're finished? I wanna get into it to break a plateau but i am afraid it will go to ****. Has anyone tried it?

MatTheBrat‎, 08-04-2014 05:24 PM
08-20-2014, 12:20 PM Go to last post
26 2,197

Smile Jay cutler living large,Advice?

hi all,i am now followin jay cutler living large pgm,frm 22nd day for 1 week his program is divided into two times(morning and afternoon) each trainin day. Like "back" in morning, 7 excercises and 5 exercises in evening(back n traps).Is there any benefit from this kind of routine or there is no...

oneplus‎, 08-20-2014 12:26 PM
08-20-2014, 12:34 PM Go to last post
2 154

Is this a good dumbbelll workout routine?

I want to do strength training along with cardio, and I currently don't have access to a gym, but I have dumbbells. So I was wondering is this a good workout for a beginner who is trying to lose fat? Everything is 3x10 Monday Dumbell Squat Dumbbell Bench Press One Arm Dumbbell Row Standing...

TheEmpireState‎, 08-20-2014 12:50 PM
08-20-2014, 12:50 PM Go to last post
0 143

Looking for some advice/help

Hi Folks, Been reading the forums for a while but first post here. Really just looking for some pointers as at the moment I am all a bit confused as to what to do. Basically, started going to the gym properly about 10 months ago (i had joined the gym a few times before but had no idea what...

sambajustice‎, 08-20-2014 10:31 AM
08-20-2014, 12:52 PM Go to last post
2 153

should I go on a bulk ?

First time poster , but I read this forum for a long time. I started going to gym 4 months ago , I have lost 15 kg ( or 31 lbs ) , but I feel so weak now..I feel im going to faint and like I have 0 energy. My body type is strong endo, my weight is now 90kg (180 lbs), my height 185cm and my bf is...

volimburek129‎, 08-20-2014 06:54 AM
08-20-2014, 12:53 PM Go to last post
4 383


Just did the two power days, feels weird.....can anyone vouch for this?

Anaerobics‎, 08-19-2014 08:44 PM
08-20-2014, 01:13 PM Go to last post
5 339

When to do legs in my schedule

MWF - Chest, Back and Triceps TTH - Biceps, Shoulders and Traps When should I do legs? Should I sacrifice Friday and use it for legs? Would that be ok, or would 2 days not be enough?

Detonator120‎, 08-20-2014 04:21 AM
08-20-2014, 01:43 PM Go to last post
5 257

Thumbs up Please help brahs<3

When a program says for example: bench press 3-5 sets, for 8-12 reps What exactly does that mean? Does it mean choose any number of sets between 3 to 5 and 8 to 12 reps, or does it mean that i start with 3 sets of 8 reps and progressively overload to for example 3 sets 9-10-11-12 reps and then...

hoan1911‎, 08-20-2014 01:16 PM
1 136

Should I split triceps and biceps?

When I work on arms, I do triceps first then biceps. However, I have done it (incidentally) where I did triceps one day and biceps the next. For obvious reasons I can lift heavier weight when I do biceps on their own. Does this mean I should do biceps separate from triceps?

GF23‎, 08-20-2014 08:52 AM
08-20-2014, 02:04 PM Go to last post
2 163

Free weights?

Hi guys I want to start a good new program that I can with just simple old free weights barbell and dumbell stuff any recommendations?

kawiman600500‎, 08-20-2014 12:04 PM
08-20-2014, 02:40 PM Go to last post
3 479

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