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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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 51,328

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
10,927 1,670,870

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
21 Pages
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12-09-2017, 08:03 AM Go to last post
621 752,512

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
16 Pages
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01-12-2018, 05:15 PM Go to last post
478 198,340

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 07:55 AM
22 Pages
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Today, 04:46 AM Go to last post
646 203,599

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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2,521 575,193

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
167 Pages
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Returning to lifting and seeking advice

Hi everyone, I've lifted 3 years for about 5-6 days a week. Started out with a bro-split (doh) for the first year and then switched to a PPL. So, after about 2+ years my 1RM's where: Squat: 295 lbs, Deadlift: 350 lbs, Bench: 175 lbs and OHP (estimate): 120-125 lbs. After that I stalled ever since...

Dajero102‎, 12-21-2017 03:02 PM
12-22-2017, 04:50 PM Go to last post
4 231

Need support making my routine - 17 Y/O

So i'm a 17 year old lad who wants to get into a somewhat built body. I go gym M-W-F but feel like I waste my time since I have no set routine. I want to build a routine around Back/Biceps on Monday, Chest/Triceps on Wednesday and Shoulders Friday, but I have no clue what is most efficient...

CMabalot‎, 12-22-2017 06:38 PM
12-23-2017, 01:50 AM Go to last post
2 304

Suggestions for new workouts

So I'm a 20-year-old guy who's been going to the gym for about 7 months. I go to the gym 6 times a week using a 3 day split. However I start feeling extremely tired during the day at times and I'm thinking 6 times a week might be too much. So let's go into detail what I do: Monday and...

FallingSkiesS‎, 12-23-2017 01:54 AM
12-23-2017, 02:23 AM Go to last post
1 307

Madcow 5x5 Routine

If nutrition is the same, calorie surplus, will you gain the same amount of size following a Madcow 5x5 routine as a Lyle Mcdonal Bulking Routine? Am I correct in saying Madcow 5x5 can be a strength and hypertrophy routine as long as the diet is in order?

fairbjosh‎, 12-22-2017 09:44 AM
12-23-2017, 07:33 AM Go to last post
6 395

Fierce 5 (Novice)

Hello, Just Started Fierce 5 This Week I've some questions about it. I Don't Know If I'm Right Place for asking (if not please forward me to right place) - First Thing That I Always feel Is When Ending My workout Always I Feel I'm Not Enough even with supersets etc.. asking: Is That Okey If I...

dirtynut‎, 12-22-2017 02:14 PM
12-23-2017, 02:34 PM Go to last post
5 255

Exclamation PUSH PULL LEGS/5 days cycle.Help me please

I was thinking to make PUSH/PULL 2 times per week with only 1 day for legs(i know, please don't be rude.It's my decision) I can hit the gym only 5 times per week but I don't know what cycle should I make for them.I have 1 year and a half of lifting also MONDAY - PUSH(a) TUESDAY - PULL(a)...

Costyiii93‎, 12-23-2017 06:38 AM
12-23-2017, 03:25 PM Go to last post
4 377

Post Critique My Routine

Was running P.H.A.T programme for just under a year and recieved great progress, but it was getting fairly easy and repetitive doing the same day in and day out and not progressing that much towards the end of the programme. This programme I thought of is what I would like to do but not sure if...

jordgord‎, 12-23-2017 03:12 PM
12-23-2017, 09:17 PM Go to last post
5 333


I'm wondering if anyone here has tried Crossfit. There are a bunch of locations near me and it "looks" like bodybuilding. I train one body part per day, six days on, and do cardiovascular most days. Crossfit would be in addition (I enjoy working out). We are on vacation and I was considering...

JMalmsteen‎, 12-23-2017 06:36 AM
12-23-2017, 11:21 PM Go to last post
10 439

Unhappy Im so dissapointed

Hi, so i have written a couple of posts before ranting about my progress. This time though i need some serious advise. I used to workout with my sisters boyfriend for a good three months. He is a pretty buff dude but during that time i didnt make muc progress and i feel like i didnt learn alot. He...

AriyaNz‎, 12-23-2017 05:28 PM
12-23-2017, 11:25 PM Go to last post
5 326

Workout Programme

Hi , I m interested in following a new programme , I used to follow coolcicada ppl and I ll be interested in a good Upper lower Routine. My numbers I guess are stil like an beginner one ( 1reps) Bench 90 kg , Deadlift 120kg , Squat 120kg , can you recommend me a routine please ?

cLs21‎, 12-22-2017 03:23 AM
12-23-2017, 11:46 PM Go to last post
1 301

Advice / suggestions

Hey guys. Just signed up today and also new to working out. Have some questions though. Any advice or suggestions are appreciated. Age - 36 Weight -172 Height- 5’10 I started working out 2 weeks ago and am going to gym daily. Below is my routine. Day 1

noexcuses81‎, 12-21-2017 12:29 PM
12-23-2017, 11:56 PM Go to last post
1 274

Non-traditional Semi-beginner Workout

Hello every one! First things first I would like to explain my current situation. I'm doing StrongLifts 5x5 and have been doing it for about 8-9 weeks now. I actually quite like the program since it's simple and has a good system to follow. It's the program I started out with and here are my...

radtec‎, 12-20-2017 11:41 PM
12-24-2017, 01:01 AM Go to last post
4 361

Opinions on this full body workout routine

Sup guys, wanted to gather your opinion on another full body workout program idea Frequency: 2x per week A: Bench press: 3x5 Stiff Leg Deadlift: 3x5

BuiltJBM‎, 12-23-2017 12:48 PM
12-24-2017, 05:04 AM Go to last post
3 364

Critique my Upper Lower program.

Running this program as 4 days on, 1 day off, repeat. Sets/bodypart per week is around 15-18 and frequency is 2.5. Eating in a surplus and sleeping 8 hours per night. Bench 1 RM 110kg Squat 1 RM 130kg OHP 1 RM 65kg Deadlift 1 RM 160kg Bodyweight 75kg Height 175cm Male 23 years old

Benchmate‎, 12-20-2017 03:21 AM
12-24-2017, 10:02 AM Go to last post
3 364

Got a few questions regarding my workout.

First of all, sorry if this belongs in the teen section but idk. I'm 15 1/2, male? <_< (pics below) 174cm (5"7) tall, weigh around 62kg (137 pounds) So before a friend of mine got me into the gym, i had a geeky figure, the skinny kind. He gave me my workout along with a bulky diet at the time....

SovenSin‎, 12-24-2017 08:22 AM
12-24-2017, 10:27 AM Go to last post
5 168

Thoughts on my beginner workout routine

Hi there, so I just grabbed some bits from a workout routine and designed it around what I like. It's a beginner routine, full body, 3 times a week (Mon-Wed-Fri), A-B-A. A Kettlebell squats - 3 sets of 10 Bench press - 3 sets of 10 (not sure which one's better - dumbbell chest press or...

Eddythirty‎, 12-24-2017 06:28 AM
12-24-2017, 11:00 AM Go to last post
3 298

Question is this progressive overload?

I've read other treads but can't find an answer my gym is busy so I can't plan workouts that well. I always start out with a compound and then freestyle it after that. I progressively overload my compound lift but after that it is too difficult to keep track of it. for example one day my 2nd...

AdamSadler‎, 12-22-2017 02:27 PM
12-24-2017, 12:50 PM Go to last post
5 439

Can't lift barbell, which program to use?

I read about the different programs like All Pro, Fierce 5, SS, etc. then bought a set of Olympic size barbell and weights. I went straight into All Pro's program but can't even do one barbell curl (with just the barbell). Should I: a) Buy a set of dumbbells and do Fierce 5's dumbbell...

chesslearner‎, 12-24-2017 09:41 AM
12-24-2017, 03:07 PM Go to last post
10 399

Been Doing Push,Pull,Legs for 2 years straight.

Hello! I new here and I just have a few questions. I was 130lbs, 2 years ago when i started lifting weights. The first 1 and 1/2 year with On and Off with weight lifting, i gained 50lbs (180lbs with 25% bodyfat). then I've been cutting for a few months with intermittent fasting (16-18hrs a day)...

Leynd‎, 12-24-2017 11:54 PM
12-25-2017, 01:30 AM Go to last post
2 323

Viking's training question

What you guys do when you hit the rep goal but the next weight you try is too much? For example, with lateral raises I hit the rep goal with 10kg but the next available dumbell weight is 12,5 kg and it is a big jump for me for that excercise.. Obviously I can do it, but the reps will be too low...

bb_lifestyle‎, 12-24-2017 02:39 PM
12-25-2017, 03:22 AM Go to last post
4 341

Is my workout schedule good?

Hello everyone, I'm 15 y/o and I am really just getting started seriously working out. I am not looking for advice on diet, or losing weight, or how much to lift or whatever, I am just looking to see if my workout schedule is beneficial enough for me to start to see some results over some time. ...

DanG725‎, 12-18-2017 06:40 PM
12-25-2017, 09:32 AM Go to last post
4 185

Arrow Inspiration for members

This could be super inspiring, or a flop, it all depends on people taking a couple minutes to toss a post up. Throw before and after stats comp, and/or before and after photos, with the routine you used. Whether it be 2 months or 2 years between. So many routine questions on here, 'will this...

Nwlifter‎, 12-24-2017 11:41 AM
12-25-2017, 09:35 AM Go to last post
23 484

Upper/lower sufficient for bodybuilding?

Is an upper/lower split hitting muscles twice a week (4 day split) sufficient for size and strength gains? I just feel that its so little focus on each muscle group, but is it really enough? take fierce 5 for an example. And would upper/lower be just as effective as PPL split for bodybuilding?

ProXThin‎, 12-22-2017 05:42 PM
12-25-2017, 09:53 AM Go to last post
21 646

Training advice needed please!

Hi all, First of all, Merry Christmas. Hope you all have a great holiday. I've posted this on the Bare Bones Viking workout thread but thought I'd start a new one to garner some advice on training. These programmes look really interesting! Well done to the OP for what are clearly...

philly3719‎, 12-25-2017 06:43 AM
12-25-2017, 10:09 AM Go to last post
4 152

(Looking for Tips)Best Workout for that Lean Muscular Physique(Similar to Bruce Lee)

Been hitting the gym for a couple months with no schedule and just lifting heavy weights. I'm a skinny Twink looking to get that sexy muscular physique. I don't want to start a program cause for me that kills the purpose of gyming, I do it for fun and genuinely enjoy lifting heavy weights but the...

raymass‎, 12-25-2017 02:00 AM
12-25-2017, 10:13 AM Go to last post
2 185

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