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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
0 10,648

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
51 Pages
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04-09-2015, 04:22 PM Go to last post
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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
91 Pages
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2,726 386,239

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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04-21-2015, 09:18 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 11:51 AM
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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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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
233 Pages
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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
142 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
27 Pages
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progression methods

What kind of progression methods are you guys using? I've been using one where you add weight when u get 3 sets of target reps, lets say 3x4-6 when u get 3x 6,6,6 -> add weight. Now this method has worked for me but it hasn't been working anymore lately. I'm searching for new progression method to...

ehrmanman‎, 03-25-2015 12:18 PM
03-26-2015, 06:17 AM Go to last post
7 184

Question Looking for Programme

Hi everyone, This is my first post. Ive been looking around for a new programme and am seeking advice. I'd like to continue gaining strength but also some size. I ran 5/3/1 for a while but felt the progression was to slow. Ive just started a push/pull/legs 2x a week but it's too taxting and...

nathan2395‎, 03-25-2015 06:43 PM
03-26-2015, 06:25 AM Go to last post
3 117

Need Help!

Hi all, looking for some help. I just broke my wrist and will be unable to lift weights for a while. Is there any other type of workouts/programs I can do to maintain/gain muscle? I don't just want to run and do core workouts. Any advice would be greatly appreciated!

tolsman10‎, 03-26-2015 06:30 AM
03-26-2015, 06:39 AM Go to last post
2 81

Question about DUP by adding a ''Bodybuilding day''

Hey guys, Im doing DUP and i wanted to add a Shoulder and arm day which isnt a DUP workout, would that interfere my progression on the 3 days i do DUP? Routine, Workout 3 days per week on Monday/Wednesday/Friday Workout A 4 sets of 8 at 75% 1RM Squat

lovebenchh‎, 03-25-2015 04:19 PM
03-26-2015, 06:54 AM Go to last post
2 142

MID BACK / LATS / SHOULDERS, routine ok?

I'm a beginner, 4 months into training, and was doing alternate upper body and lower body days until now, but I'm now finding I need longer rests, so have split my routine into 3 days. Day 1 is mid back / Lats / Shoulders I think I've got an OK routine, but any advice is appreciated. I have...

speniboy‎, 03-26-2015 05:14 AM
03-26-2015, 07:07 AM Go to last post
2 197

HIIT swimming while cutting

Hi guys!!! The cut seasons started also for me and I've added another day to the week to do HIIT cardio so I workout 5 days. I do HIIT swimming cardio for 20 max 30 minutes. My opinion was to do 1 sprint 1 slow but my breath isn't trained enought to do that so I started with 1/2 slow 1/2 sprint 1...

Dangrad‎, 03-25-2015 11:57 AM
03-26-2015, 09:25 AM Go to last post
3 142

Cut or bulk? With pics

Hi 20 years old, 175 cm tall and weight 63 kg. Shall i cut or bulk? And if so how many calories should i eat a day? Planning on doing a basics beginner program with most of the basics compound exercises like squats, bench press, deadlift etc. Thank you :)

centos‎, 03-26-2015 10:25 AM
03-26-2015, 10:58 AM Go to last post
3 90

Edit Premade Workout plan

I'm coming up on my last 4 weeks of my first workout program through I really like the site and App. Makes it very easy to keep track of everything historically. My issue is I workout at home and I don't have the vast array of exercise equipment available at a gym. Is there...

webbcite‎, 03-23-2015 02:02 PM
03-26-2015, 11:03 AM Go to last post
3 144

Heavy Arm Training - Skullcrushers with a Barbell

curtisfisher1‎, 03-26-2015 11:06 AM
0 85

Heavy weight low rep/Lightweight higher rep

Everywhere I read, everyone always says go higher in weights and lower your reps to gain mass. I've just started to get back into lifting and trying to bulk up. I've found that going lighter weight and higher reps(15-20) gives me a much bigger pump and leaves me much more sore the next day. While...

NYRmike3423‎, 03-25-2015 07:17 PM
03-26-2015, 11:15 AM Go to last post
6 205

How to get a thicker back? PICS INSIDE

I want a thicker back. Looking at these pics you can see I'm pretty thin around the rear of my upper torso. How can I fix this? I know I basically need bigger lats. I've already been doing backward barbell/dumbbell rows and weighted wide grip pull-ups and lat pull-downs, deadlifts etc. Why can't...

StarJumpMan‎, 03-22-2015 03:26 PM
03-26-2015, 11:32 AM Go to last post
24 691

is this a good way to gain strength and size/mass?

do 3x3 first with heavy weight, then decrease the weight by 10-15 kg and do 3x10. is this good for size and strength gains?

XxSAVAGEx‎, 03-26-2015 11:38 AM
03-26-2015, 11:38 AM Go to last post
0 96

Advice on my current workout/diet plan

Hello Everyone, I am new here and I was hoping to reach out to the community for some guidance on helping me shred some weight. I am currently 24 years old, my height is 5'9, and I weigh about 220 pounds. My goal is to reach about 160 lbs. For the past three weeks, I have changed my diet,...

xAbsoluteZerO‎, 03-26-2015 11:22 AM
03-26-2015, 11:46 AM Go to last post
2 76

Need help from people who know what they are doing!

Hello guys, my name is Rain. I need little help and guidance. I am 22 years old 191 cm (6.2 feet) tall, i weight 94 kg (207.2 pounds). Im affraid im too weak, and i need to workout. I can do only 3 pullups, max 30 pushups and push 75 kg (165.3 pound) on pench maximum. (I should mention that while...

RainKu‎, 03-26-2015 12:02 PM
03-26-2015, 12:02 PM Go to last post
0 102

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
103 Pages
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03-26-2015, 12:18 PM Go to last post
3,063 273,513


Hey Everyone! I am a 25 year old female, 5'9.5, who use to weigh about 250lbs. I am now down to 158lbs, and have done so in the last two years through an abundance of exercise and diet. It is to the point now, where I still have quite a bit of stomach fat, love handles, and practically no...

misssolodolo‎, 03-26-2015 11:52 AM
03-26-2015, 01:00 PM Go to last post
1 203

Alpha-1 Max cycle

Im starting a cycle of alpha-1 max I want to know if anything sounds bad or good thanks 2 week load phase Himalaya LiverCare. One pill three times daily Grape Seed Antioxidant. One pill three times daily Cycle support. Two pills twice daily

Radski225‎, 03-26-2015 12:51 PM
03-26-2015, 01:25 PM Go to last post
3 179

How to decide on size goals

Looking for some tips please... Recently started focusing on my body building and looking to set goals. I have a picture in my head of where I would like to get to but I was wondering if there is guide out there that can help me set measurement targets for myself. I'm 1m77, about 95kg, 18%...

TitanElms‎, 03-26-2015 01:43 PM
03-26-2015, 01:43 PM Go to last post
0 59

Bodyweight Workout

Hey guys, I want to know if anyone has done a body weight program here before and gotten good results. If so, which one? I noticed all the programs require a lot of dumbbells and equipment that I don't have and w no access to the gym, I want to use body weight. I've seen a lot...

rebelliousyouth‎, 03-26-2015 01:44 PM
03-26-2015, 01:44 PM Go to last post
0 191

Is this a good shoulders/back workout

Wide grip pull ups, 10, 10, 10 Seated row, 12 rep, 10 rep, 8 rep, triple dropset to failure on each Pulldown superset of wide overhand grip and narrow underhand Military press behind head, 12, 10, 8, triple dropset to failure on each Lateral raises, 12, 12, 12, dropset to failure on each...

willspenceruk‎, 03-26-2015 11:45 AM
03-26-2015, 01:51 PM Go to last post
3 178

Cool Trying to fit in Deadlift...

Heya, Currently I'm on a modified PPL split, with days looking like this: Push (Mon): Bench press 5 x 5 reps Military press 3 x 6-10 reps Dips 3 x 8-10 Lateral raises 3 x 10-15 One random triceps exercise 2-3 sets of 8-12 reps

doge1989‎, 03-26-2015 02:14 PM
03-26-2015, 02:21 PM Go to last post
1 91

Some good beginner workout programs?

I have a friend at work that wants to start working out. I recommended for him to start on the basics such as squat, bench, and deadlift. He wants a outlined program where he knows exactly what to do. I know there are some good ones out there but I haven't done any of them. I'm one of those...

llahhsoj‎, 03-26-2015 02:37 PM
2 122

id like to have a program with

I'd like to have a program with exercises that I like. I see people do box squats, pause squats etc but im not really sure how to incorporate them into a program, so if I have a bunch of exercises that I want to HAVE in my program, should I make my own? For example. I'd like to work on my sumo...

LeanAsFuark‎, 03-26-2015 03:17 PM
03-26-2015, 03:17 PM Go to last post
0 114

Combining PHAT and 5/3/1. Critiques?

I am starting my second bulk on Monday and want to focus more on hypertrophy but still make strength gains. That brought me to PHAT. The only gripes I have is I do not like the progression on the power days. Using a weight for 3x3 till I can get 3x5 then add 5 lbs and drop to 3x3. Also I do not...

RedDevilNation‎, 03-25-2015 03:37 PM
03-26-2015, 04:11 PM Go to last post
3 271

Your opinion on Bill Starr's 5X5 intermediate strength program

Im 5'8 166 pounds. I've been lifting for over 2 years now and I'm currently bulking. So desperately want to hit a 2 plate bench, 3 plate squat and 4 plate deadlift. I'm exactly half a plate (10kg a side) away on all 3 lifts. Is this routine the way to go to get my strength up to where I...

akhan328‎, 03-26-2015 11:55 AM
03-26-2015, 06:16 PM Go to last post
9 318

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