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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 6,464

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 01:00 PM
50 Pages
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12-09-2014, 04:25 PM Go to last post
1,494 449,768

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 11:04 PM
17 Pages
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12-11-2014, 08:40 AM 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 02:29 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 12:51 PM
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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 03:04 AM
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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 09:28 PM
92 Pages
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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 12:32 PM
178 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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1,725 233,078

2 Buldging Discs + L5-S1 Herniation 8 months so far.... Will this be forever?

23 year old male 6'2 and have been active for years. Did an MRI on back due to 6 month sciatica symptoms... .and found out there's a L3-L4, L4-L5 bulging discs with L5-S1 Herniation above the annulus tear. I stopped working out when finding out and now slowly going back ( doing only light chest...

bigg12x‎, 11-16-2014 08:04 PM
11-18-2014, 01:31 PM Go to last post
4 329

Mark's 3 day a week THT routine

So I'm currently cutting and lifting while doing so. At the same time, I'm trying to find a good routine for when I begin bulking that will give me the results I'm looking for and lead me down the right path. I'm looking to gain muscle mass and strength as a secondary factor. I've found the THT...

rgauthier20420‎, 11-18-2014 08:46 AM
11-18-2014, 01:37 PM Go to last post
2 122

Overweight female question

I am brand new to weight training. I did research and chose to start with Stronglifts 5x5. Did day one today. I recently lost 20lbs with cardio and calorie counting, but I have 80 more to lose. I read many of the stickies, but I still have two questions... 1.) I gathered that it's ideal to do...

Journey123‎, 11-17-2014 07:57 PM
11-18-2014, 02:10 PM Go to last post
8 200

Modified ICF 5x5? Thoughts!

I have been doing my own full body routine for the last few weeks and it's been working just fine but I wanted to follow a proven routine. I really like ICF 5x5 and how it's sit up but it's very high volume and uses kinda low reps (medium-high intensity) 5-8 reps plus so harash on the lower back...

JumpBrah‎, 11-18-2014 02:18 AM
11-18-2014, 03:47 PM Go to last post
5 232

Unhappy Lyle Mcdonalds Generic Bulking Routine

Going into week 2 as of tomorrow, not feeling as if i am working enough, feeling that only 2 chest and back excersises arnt enough not really enjoying it, my lifts are pretty low but strength is the last thing i care about, really doesnt interest me, i am being honest this may sound rude. i am...

Whisperer12‎, 11-15-2014 03:34 PM
2 Pages
1 2
11-18-2014, 03:51 PM Go to last post
31 1,175

Thumbs down Suffers from CLS

I have Chicken Leg Syndrome. And I've decided to fix it by training legs twice a week. I started a 5 day split and am seeking advice on structure. Mon was Back, Today was shoulders. I was thinking Legs Wed, Chest Thurs, Off Friday, Arms and Legs again Sat or Sun. Please advise. Should I...

nmattern‎, 11-18-2014 04:31 PM
11-18-2014, 04:38 PM Go to last post
1 121

Bulking up for summer, am I doing right?

I've just started ICF and have upped my daily caloric intake to 3300 - 3800. Im 5'11 and 195 lbs. The program instructs to increase compound lifts by 5 lbs every sessions but I'm having trouble increasing my squat, bench, and OHP; my body seems to always give in the last set. Is there a way to...

albertlei‎, 11-18-2014 03:57 PM
11-18-2014, 04:38 PM Go to last post
1 101

is starting strength any good for mass?

Im starting ss today and i know it seems good for building strength, but should i expect anything in terms of muscle mass or definition?

turrgon‎, 04-09-2012 08:18 AM
11-18-2014, 04:50 PM Go to last post
19 9,586

Post Need Help (Beginner)

Hey All.. My Name is Mazen.. I'm 16 years old So .. i am Bodybuilding Beginner.. but i dont have a routine.. i just make stupid workouts... What i need is.. A Routine for LOW WEIGHT People (Me) I need a workout routine for beginers.. which want to earn weight + Muscle..

Mazen1998‎, 11-18-2014 05:27 PM
11-18-2014, 05:27 PM Go to last post
0 82

is my routine enough for someone who just kinda started and ...

is not planning to do isolation exercises until they are stronger. I don't wanna do bicep curls because I'd look strange with good arms but crap everything else. I also want to work the stablizers. Basically the only compound exercises I do are: -lunges -deadlifts -overhead press...

wickedhunger‎, 11-18-2014 05:37 PM
11-18-2014, 05:37 PM Go to last post
0 84

Quick training questions.

Hello, have been wondering on the topic training to failure and I am not certain about some things connected to muscle mass gain and going to failure. Here is what I do ( Routine is PPL 2x a week if that matters) I do 6-12 reps on most of my exercises and I go like this: Let's say I do 7-8...

GOMADNOW‎, 11-18-2014 04:12 PM
11-18-2014, 05:41 PM Go to last post
2 133

No motivation and lost that mind muscle connection. Advice?

Needing help Started lifting around 2 years ago at 17. Instantly fell into gym life and packed on 28lbs in the first 12 months. Was able to workout 6 days a week push/pull/legs, heavy sets, had that intrinsic feeling of things going right everytime I prepared for a set and solid mind muscle...

louisnicholson‎, 11-18-2014 03:27 PM
11-18-2014, 05:52 PM Go to last post
6 174

Arrow Too many exercises?

Hi, currently doing SS, and having finally gotten a good diet and good form, I still struggle a little bit. Particularly I find the upper body exercises hard to increase (and yes, I do P rows). I was wondering whether this could be attributed to me doing too much assistance work. Some weeks ago I...

Kelto10‎, 11-18-2014 10:56 AM
11-18-2014, 06:39 PM Go to last post
8 210

Question training split

I am currenly doing a split monday tuesday thursday and friday i lift wednesday and saturday cardio would another lift day insted of 1 of the cardios days be better for gaining lean mass or should i stick with what im already doing

homeboy1198‎, 11-18-2014 04:30 PM
11-18-2014, 07:38 PM Go to last post
2 106

Skinny Teen Needs Help

Hi, I'm not sure if this is the right place to put this. I'm 16, almost 5'10", and I weigh 120 pounds when my bowels are packed and loaded. I don't want to get ripped as that's probably not even possible in my situation, I just want enough meat on my bones that I don't have scrawny arms and...

KingofCards‎, 11-18-2014 02:39 PM
11-18-2014, 07:49 PM Go to last post
2 180

Thoughts on my routine?

Ok guys here is my routine: Stretch for 5 minutes 1.Weighted Hanging leg lifts 4 sets of 7-10 2.iso lateral row 4 sets 7-10 3.push ups 2 sets of 20-30 4.Incline bench 4 sets 5-10 4.decline bench 3 sets 5-10 5.Weighted sit ups on decline bench 4 sets of 10 I repeat 1,2 and 5 but only 2 more...

ravinfarm‎, 11-18-2014 04:16 PM
11-18-2014, 08:11 PM Go to last post
3 133

Unsure if I should stay on my program?

So.. I'm new on the forum but I've read quite a bit. I have about a year and a half of lifting behind me, so I'm still learning a lot! I'm 6'2 172 lbs from 143 lbs in April 2013. I started off a little inexperienced and did not pick up a set in stone routine until 2-3 months in. I have been doing...

SortaCool‎, 11-18-2014 07:29 PM
11-18-2014, 08:23 PM Go to last post
3 126

Unsure what to do.

Hello everyone, Little back story been training on and off with weight for a bit but nothing serious. This January I decided to read more and stop spinning my wheels. I started off with starting strength and was on a bulk, goof on my bulk with adding to much body fat. Decided it was time to...

WillMake1t‎, 11-18-2014 09:39 PM
11-18-2014, 09:39 PM Go to last post
0 101

looking for help..

hi all, i am a 27 year old male looking for help with a workout program/diet.. i have been working out since i was 18, more seriously at some times than others, and never really dieted at all. I have finally come to realize that all my efforts in the gym aren't worth much without eating...

robbie12‎, 11-18-2014 08:00 PM
1 96

Opinion on my Upper/Lower Body Split

Upper 1: Push Emphasis Flat BB Bench Press (3-5 x 5) Incline DB Bench press (3-4 x 6-8) DB OHP (3 x 8-10) Pendlay Row / Bent Over Row (3 x 6-8)

buhuann‎, 11-18-2014 09:55 PM
11-18-2014, 09:55 PM Go to last post
0 99

Routine Critique

I'm starting to get back into lifting after a layoff since high school. I'm looking to put on some mass over the next 3 months, and would welcome any input on my routine. My current routine is: Monday: Back -Pullups -Deadlift -Bent Over Rows -Db Rows -Bb Shrugs -Lat pulls

Pancho1109‎, 11-18-2014 10:24 PM
11-18-2014, 10:24 PM Go to last post
0 88

Smile Old lifter, new to forum!

Hey guys, Been lifting a couple of years now following various programmes and thought i'd enter the 21st century and join up here! Heard alot of good reports of this place so hope i can get some feedback from some fellow lifters on my proposed 2 day whole body workout (which i'll be doing twice...

DrDumbbell‎, 11-18-2014 12:53 PM
11-18-2014, 10:58 PM Go to last post
16 223

Allpro or 7 day beginner?

Hi guys. Yesterday I posted here about wanting to change things up a bit. After looking into things, I like the look of the Allpro workout and the 7 day beginner workout. My Goal is to lose a bit of belly fat before xmas whilst still working my muscles. Which one of these would you recommend? ...

markg336‎, 11-19-2014 06:01 AM
11-19-2014, 06:01 AM Go to last post
0 211

Texas Method. Question.

Just like madcow and a lot of the other programs out there, it seems like the workouts are three days a week. I need a program that is at least four (to six) days a week. Or, if anyone could tell me what to do on the off days of the 3 day programs, I would appreciate it. Thanks all.

Robbyj1‎, 11-18-2014 09:17 PM
11-19-2014, 06:36 AM Go to last post
4 165

Ordering of exercises

I am weak on the bench press. Does it matter what order I do my exercises in (i.e. if I want to improve an exercise do you get better gains from doing it when you are fresh or fatigued?)

da101‎, 11-19-2014 03:38 AM
1 195

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