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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 31,781

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
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Sticky Thread Sticky: IRON INTELLIGENCE Q&A: Evan Centopani's 12-Week Muscle Building Plan

The official Q/A thread for those following Evan Centopani's "Iron Intelligence" 12-week muscle building program. "Iron Intelligence" is a thinking man's approach to strength and muscle gains, fusing intensive and instinctive training in the gym with a thoughtful, smart approach to that training....

Animal Rep‎, 11-08-2016 10:02 AM
2 Pages
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12-02-2016, 12:49 AM Go to last post
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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 12:51 PM
20 Pages
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Yesterday, 02:52 AM Go to last post
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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 08:53 AM
89 Pages
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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 02:07 PM
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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 07:27 PM
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Yesterday, 03:42 PM Go to last post
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Should I cut or bulk

I attached some pictures below. I am honestly torn. I feel like up until now, my diet has been pretty ****ty, and I've packed on a bunch of unnecessary fat. I wanted to cut and start from a clean slate. My stomach even started to look like I had a beer belly after every meal! On the other hand, I...

Foxace36‎, 11-08-2016 11:23 PM
11-09-2016, 12:05 PM Go to last post
5 284

periodization prior to 1RM attempt

so my few months old pull up 1RM is 50kg at 78kg bodyweight.. I am bit heavier and around same strong(couldnt train propertly for several weeks, got it back now) not sure if its considered intermediate or what and I want to hit maximum possible weight at any given bodyweight(Ill probably cut a bit...

Buckyx‎, 11-09-2016 03:10 PM
11-09-2016, 03:10 PM Go to last post
0 115

Need advice in workout and rest days

Hi. I'm a 14-year-old boy, so I have school. I like to go to the gym before my classes, so I wake up at 5am, and head to the gym. I spend about 1,5h there. I go to the gym 5 times a week. My school starts at 8am on Wednesday and Friday. On other days school starts at 9-10am. I was thinking to...

Johnnyboeh‎, 11-09-2016 12:21 PM
11-09-2016, 04:00 PM Go to last post
2 152

Would these changes be alright?

I've been lifting for a little while with a friend of mine. I don't know too much about lifting so he's been helping me out. The current routine I'm doing is: Monday - Chest and light triceps Tuesday - Back and light biceps Wednesday - Legs Thursday - Shoulders Friday - Arms Doing this...

Mabris‎, 11-09-2016 04:52 PM
11-09-2016, 04:52 PM Go to last post
0 151

Comeback routine

Looking for thoughts on my unorthodox routine I am a month into after a significant time away from the gym recovering from knee surgery. It is arm and shoulder heavy because I am 6'6 230 at about 20% with skinny arms and legs aka skinny fat. In four weeks I have lost an inch on my waist and have...

ismelljelly‎, 11-09-2016 04:53 PM
11-09-2016, 04:53 PM Go to last post
0 140

Underdeveloped abs & chest

Okay so it's been a year now since I've been hitting the gym and my abs and pecs are still underdeveloped, and I don't know exactly why. I've been following a 3/4 days per week full-body program for 11 months, but in the past month I have switched to a 5 days split workout routine. Here are the...

EdgeTDK‎, 11-08-2016 02:00 PM
11-09-2016, 05:06 PM Go to last post
13 460

Exclamation How should I start?

I am 5'9" 140 lbs. Im a junior in high school and look like an alien. If you saw me on the street you might think i'm 12. I want to get big so I don't get pushed around so much in school and get treated like im a little kid. I need help setting up a schedule, whether i bulk first or cut, and any...

lucasb780‎, 11-09-2016 06:31 PM
11-09-2016, 07:05 PM Go to last post
2 139

Is this a good plan?

Sunday, Tuesday, Thursday-StrongLifts 5x5 Sunday, Friday-cardio Monday, Wednesday-core, foam roller Thoughts?

mjg844‎, 11-09-2016 07:22 PM
11-09-2016, 07:22 PM Go to last post
0 118

Question Question about 5x5

So ive read its program where u do mostly compound exercises but how do I calculate the weight which u will be using it doesnt say anywhere?Can someone explain how do I calculate the weight for the 5x5 program? Thanks

pank434‎, 11-08-2016 09:28 AM
11-09-2016, 07:56 PM Go to last post
21 546

Strong Lifts 5x5 With No Deadlift Or Squat!?

Stats: 5'7" 155lb Squat 5x5: 275 Deadlift 5x5: 295 Bench 5x5: 155 Press 5x5: 95 Pendlay Row 5x5: 145 (Not 100% 5rm, had planned on testing 1rms on my lifts then i got in this injury streak) Just recovered from a nerve strain in left arm that impaired bench/press/row come back and cannot...

SebChiasson7‎, 11-09-2016 08:20 PM
11-09-2016, 08:20 PM Go to last post
0 180

Is this a good workout program (experienced lifters only pls)

Is this a good program for someone whose been training for a year and is currently on a cutting phase? Or is this too littler. I feel like with my old routine that I'm overtraining cause I always feel tired, anxious, and unmotivated. But I also feel like my current routine is very low volume....

youtooCeleryBr0‎, 11-09-2016 07:12 PM
11-09-2016, 08:33 PM Go to last post
5 235

Need help with a program!

Hi I'm 18 years old and am trying to start a cut. I am looking for a training program that won't require me going to the gym twice a day or doing ridiculous exercises that take up 5 machines or pieces of equipment at once. I'm just looking for a nice hypertrophy style program that requires 4-6 days...

16paynga‎, 11-08-2016 07:48 PM
11-10-2016, 02:03 AM Go to last post
4 402

Question Good, Too Much or Not Enough ? (For Max Muscle Growth)

I've been doing P/P/L P/P/L Rest, and i have some questions i hope you guys can help me with.. (First of all i CAN'T go on REST day between both P/P/L cause the gym close on sundays). My workout program is: * PUSH DAY: Flat bench press 3◊6 Pec deck machine 3◊6 Incline bench press 3◊6 (or...

Vincent47‎, 11-08-2016 01:08 AM
11-10-2016, 06:33 AM Go to last post
26 673

C6/C7 herniation recovery looking for advice on getting back into gym

So about two months ago I herniated my c6/c7 and I've had an epidural to help reduce inflammation and control pain. I've seen my spine surgeon and he only feels a mild strength loss in tight tricep which is being monitored. I've been going to pt which has helped with postural exercises and...

Njjeff‎, 11-09-2016 07:17 PM
11-10-2016, 07:19 AM Go to last post
1 146


Hi all, I put together a routine and just wanted to get some input as to if it is a good all around routine and any suggestions. I am 35 and a little over weight. My goal is to lean out and build muscle. I follow this rountine 3x per week. I go through this routine for 3 sets, and 10 reps) ...

Dannyx35‎, 11-10-2016 08:17 AM
11-10-2016, 08:35 AM Go to last post
1 156

New Workout Plan

I wrote this training program and would appriciate any feedback and critisicim. I have given Chest and Legs its own day, with triceps worked along with shoulders and biceps worked along with back. Abs is worked every 3 days. i have made sure that each day involves some form of variety and made sure...

IAmTheGoat‎, 11-09-2016 10:21 PM
11-10-2016, 11:11 AM Go to last post
4 249

critique my PPL

wondering what epople think of my PPL too much volume? too little? i usually do push pull legs rest repeat push bench 5x5 OHP5x5 incline 4x10 db flat 3x10

TRIceratops177‎, 11-09-2016 11:48 PM
11-10-2016, 12:40 PM Go to last post
3 244

James Grage's 5 Moves For A Bigger Chest see link above. Im looking to switch up my routine and found this but do you think it has enough overall sets? quite a difference from my normal 5 sets of flat bench, 5 sets of incline, 5 sets of decline, 3 sets...

pinfante‎, 11-10-2016 01:31 PM
11-10-2016, 01:31 PM Go to last post
0 162

[HELP] Full Body 3x Week vs ...

BACKGROUND: I am 6'6" and weigh 217lbs. I have never been much of a weight lifter, or even remotely strong. I have VERY little muscle definition, if any at all. My arms and legs are skinny, but my mid section is overloaded with disgusting fat, and while it used to not matter to me -- or maybe I...

Odimm‎, 11-10-2016 07:48 AM
11-10-2016, 04:30 PM Go to last post
2 270

Uneven chest pecs or chest fat

I recently started doing a few push ups. Earlier I couldn't even do one now I'm able to do around 10. I can see the progress in the shape of my body which is lot better than before. However my chest looks really off. My left chest looks smaller than my right one. Whenever I'm wearing clothes...

nishd‎, 11-10-2016 06:59 PM
11-10-2016, 06:59 PM Go to last post
0 151

program with dumbbell and barbell

hello all what is a good workout program using only dumbbell and barbell, it is all I have. thx

kenoo1‎, 11-10-2016 07:57 PM
11-10-2016, 11:12 PM Go to last post
1 171

Beginner bulking routine

I'm 18 6'1 and only 185lbs so I stared to lift 3 weeks ago at home with only dumbbelles and barbbells but recently joined a gym and was wondering what a good bulking routine at a gym would be.

JamesBroski‎, 11-10-2016 08:55 PM
11-11-2016, 01:25 AM Go to last post
4 253

Question Beginner- Stick with body split/change for dieting goals? Plan Assessment.

Alright, to begin I'm pretty much a complete beginner when it comes to fitness. I'm 24 and just started attending the gym around 2 months ago, and have found a body split that seems to be working okay for me. I'm currently 180 pounds, down from 208 in january, and have been sticking to a 2100...

Huntsman702‎, 11-08-2016 01:41 PM
11-11-2016, 02:26 AM Go to last post
3 509

Is there ever any value with lifting light weights for high reps?

Is there ever any value with lifting light weights for high reps? From what I gather, hypertrophy is a balance of mechanical tension and metabolic stress. This makes things like Waterbury's 10x3 method an optimal way to train. But what about things like German Volume Training? Will it really...

Zombocalypse‎, 11-10-2016 11:10 PM
11-11-2016, 07:45 AM Go to last post
6 354

Exclamation Calf pain from Squats? Here's the solution!

Hello people, I've written on this forum previously about my nagging calf pain from squats. See if this applies to you. My weakest link in the squat used to be my right calf muscle. The upper right exterior of the right calf muscle had this nagging pain every time I tried getting up from my...

MSKFAHIM‎, 11-11-2016 08:33 AM
11-11-2016, 08:33 AM Go to last post
0 114

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