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Forum: Workout Programs

What workout is best for your goal?

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  1. Learn. Lift. Compete. Guided 12-Week HRT Contest. Prepare For The Pain.

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  2. 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 16,608

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 11:56 PM
12 Pages
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10-31-2015, 05:31 AM Go to last post
351 299,564

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
92 Pages
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11-10-2015, 03:40 AM Go to last post
2,750 429,353

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
17 Pages
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11-24-2015, 10:42 PM Go to last post
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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
69 Pages
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2,045 302,576

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
15 Pages
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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
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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 12:12 PM
104 Pages
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Best p/p/l routine for me .. awesome

Hello guys After a lot of researches, I found this workout routine which is better for me .. I really need your opinion about this program, and u may follow it and try .. It would be better if it's p/l/p, because when u workout push then legs, u allow ur...

TheIMQ‎, 10-27-2015 02:14 PM
10-30-2015, 05:04 AM Go to last post
8 192

Strength/Hypertrophy Hybrid. ridiculous or overly ambitious?

I have been trying to make a Intermediate strength/hypertrophy program to suit myself. I am 39 yrs old and enjoy training for strength, but have no aspirations of doing any powerlifting. I also don't have the goal of doing any bodybuilding, but would like to look good and have some hypertrophy in...

Andrew_Quick‎, 10-29-2015 05:38 PM
10-30-2015, 06:12 AM Go to last post
4 206

Which bulking (novice) workout do you recommend? (Rippetoe, Allpro, Greyskull, ...)

Hi everybody, It took a long time before posting, but here it is then finally. I am going to present myself briefly: my name is Ben, 29 years old, 1m72, 68Kg. Just stopped smoking (2months) and went for 2 months on holidays. Before that, let's say I went 2 years to the gym. But 6 months...

bazaarduust‎, 10-30-2015 08:26 AM
10-30-2015, 09:38 AM Go to last post
5 182

cant squat or deadlift for 2 weeks while on SS

So I went to the physiotherapist to see why I have trouble with the movements and pain. In short they told me there is something wrong with my lower spine and the nerves and also I need to retrain my hips where they would do more work as oppose to my back and legs. So my question is what do I do...

MehranNB‎, 10-28-2015 04:37 PM
10-30-2015, 10:02 AM Go to last post
8 279

5/3/1 with Dinosaur Influence

Looking to run 5/3/1 with a dinosaur training influence... Want to have main lifts centered around bench, squat, dead, cleans, bb rows, military press... Any help with figuring out how to structure that? Was thinking: Bench day Squat/clean day

KorStrength‎, 10-30-2015 07:41 AM
10-30-2015, 11:07 AM Go to last post
2 129

Question 30 Second Rest Between Sets?

Any other 30 sec rest bras around?

APA Lifter‎, 10-30-2015 10:53 AM
10-30-2015, 12:10 PM Go to last post
3 124

Rippetoe - Extra rest day

How important is taking a 2 day rest in Rippetoe's program? I've been workout consistently for about 2 months with only a day's rest between workouts. Should I start training only on Monday-Wednesday-Friday and rest during the weekend?

Mr.Dillinger‎, 11-12-2010 10:41 AM
10-30-2015, 12:48 PM Go to last post
13 1,435

Beginner Questions

Hey there :3 I was wondering a few things ~ 1. If an Olympic Bar is at the Squat Rack or Bench Press area, am I able to take it off and use it for Deadlifts, Bent-Over Rows, Curls, Overhead Presses? Or must it remain where it was? 2. For several exercises, I didn't use a normal straight...

BartAllen2‎, 10-30-2015 10:22 AM
10-30-2015, 01:08 PM Go to last post
5 89

special forces prep

Hey, I'm 18 and joining the regular australian army (infantry) next year, and have the aspirations of having a go at special forces by my early 20's when I've matured more. I'v got a good overall fitness already but is there anyone with special forces experience who could tell me what i should be...

Haydenross1997‎, 10-29-2015 05:03 AM
10-30-2015, 01:45 PM Go to last post
6 144

Continuing a program after an injury

Hi, I was following Jamie Eason's LiveFit programme (sorry the site isn't letting me post links as I have a low post count) which is divided into three phases. I was quite satisfied with the results at the end of phase one. A couple of days into phase two, I pulled my shoulder blade when I was...

Techcom‎, 10-30-2015 01:49 PM
10-30-2015, 02:00 PM Go to last post
1 100

Recovering anorexic, help please?

I won't give any sob stories. I'm 5'6 (male) and I dropped from 135 pounds to 108 (currently). I decided that I wanted to gain weight and do it while also building my body... but my muscles have deteriorated so badly that I struggle to get 8 reps (benching) with only 20 pounds. Can anyone help me...

AnorexicRecover‎, 10-30-2015 01:41 PM
10-30-2015, 02:26 PM Go to last post
1 132

Texas method deadlift replacement

Hey, i really dont want to replace deadlifts and i just got on texas method but i have also just gotten a furniture moving job where im mostly deadlifting and ****, my lower back is pretty sore at the end of the days, also my fingers which isnt affected by my gym session except deadlifts. I can...

Imdope2‎, 10-30-2015 01:39 PM
10-30-2015, 02:28 PM Go to last post
3 73

Custom workout plan question

Hey guys, still somewhat new to the forum but oh well. I'm currently 17 and have been bulking sense early september. I'm doing pretty good i think, I've gained almso 10 pounds so I went from 153 to 162, im 5'8 btw. Anyways I've been working out on my own program sense September and palm to keep...

WannaBbig18‎, 10-28-2015 05:40 PM
10-30-2015, 02:34 PM Go to last post
9 188

Working out Questions

Hi, So for that past two weeks I've been doing. Cardio is on the elliptical (30 minutes). My goals being to lose weight and gain muscle. Current weight is 210 and 6'1". Do you guys have recommendations etc. Week 1 Monday: Chest + Cardio Tuesday: Cardio Wednesday: Arms + Cardio Thursday:...

abellyfreek‎, 10-30-2015 11:18 AM
10-30-2015, 02:45 PM Go to last post
5 78

Workout change question

Found a workout I want to try but have a worry with one part. Wondered if I could get some input on how to change. I will post the whole workout. A- squats 5x5 Deadlifts 5x5 Bench press 5x5 BB Shoulder press 3x8 SS with pull-ups 3x8 B- Front squats 3x10 DB bench press 3x10 Romanian...

ottawatim‎, 10-30-2015 02:29 PM
10-30-2015, 03:44 PM Go to last post
2 84

Best workout split for my situation

So I'm in a dilemma and would like some advice. For the entire month of November I will have to serve weekends in jail due to bad decisions I've made. Training for hypertrophy has been my goals this bulking cycle so I was wondering what would be the most effective split for 5 consecutive days of...

DreamBIG2012‎, 10-29-2015 09:16 AM
10-30-2015, 03:52 PM Go to last post
6 137

Split or full-body routine?

Hello guys, I started lifting a month ago and my current split is Arms/Back&Shoulders/Legs&Chest cause I'm not able to go to gym more than 3 times a week. Do you think a full-body workout routine would suit me better for the beginner strength increasement? And which one (dont really like...

messiftw‎, 10-30-2015 03:40 PM
10-30-2015, 04:18 PM Go to last post
4 146

Can't progress on lifts, need help

Currently doing babylover's ss and logging my lifts (in my sig) but I can't seem to progress my lifts. Please check my log and tell me either on this thread or over there what I should do next. The details are listed there but I'll copy and paste my latest post on my log anyway: ''Since I keep...

WeekEarly‎, 10-28-2015 05:52 PM
10-30-2015, 07:03 PM Go to last post
4 108

0 for 10 - but still trying!

Ok, I don't actually know how many times I've failed to build muscle, but it's enough. I've tried for years to stick with a muscle building program and I'm always devastated by the poor results. I'm going to give it another try. I just got another 6 month gym membership. I'm desperate to see...

jg36848‎, 10-29-2015 06:41 AM
10-30-2015, 07:33 PM Go to last post
8 202

Exclamation I have 5 weeks

to make the best transformation possible. Should I just cut? You can see my progress pics on my profile from a couple weeks ago. I'm ~128 lbs, 5' 4.5" & haven't had my bodyfat % measured recently, but a lot of you are good at guessing BF %. Should I eat at maintenance for a body recomp, or would I...

MKlindworth‎, 10-30-2015 07:36 PM
10-30-2015, 08:15 PM Go to last post
2 67

[BEGINNER] I need some help...

I am 17 years old and I am starting the gym tomorrow, Im a fairly skinny guy and weigh around 58kg. I am looking to gain muscle mass and I want to know a good routine to do for the first few months of weight training. I barely gain any weight because of poor nutrition, which is why I want to start...

Quiiinny‎, 10-30-2015 05:18 PM
10-30-2015, 09:27 PM Go to last post
10 130

Unhappy Begginer in need of HELP!

I just got my gym membership 2 weeks ago and have no clue how to begin. I'm totally lost and need help on what to even start with. I'm wanting to lose weight and build muscle. My 2 year old is my motivation. I of course want be healthy for myself but she's my reason for wanting to take care of...

Robert2576‎, 10-30-2015 05:45 PM
10-30-2015, 09:44 PM Go to last post
2 143

Any insight?

Hey guys, so I'm trying to reach some personal goals and I have to get my bodyweight exercise reps up. I'm shooting for getting to: - Around 100-200 push-ups under 2 minutes or more - Dead hang pull-ups (maybe aiming for approx 30-40 reps) - Endurance when running (high level 13s for the...

skylarvanoss‎, 10-30-2015 09:09 PM
10-30-2015, 09:53 PM Go to last post
1 92

Can pure dumbbell exercise produce these?

This type of body? Or this If it is possible how heavy should the dumbbells be?

stn0404‎, 10-30-2015 10:14 AM
10-30-2015, 10:50 PM Go to last post
8 178

Why are my arms getting noticeably bigger but my legs aren't in this program?

Leg day: Squats SLDL Hamstring Curl Leg extension Dumbell Lunges Calf raises with machine then dumbell Do I need to add more? Or are results slower or less noticeable?

prsguitar‎, 10-30-2015 09:14 PM
10-30-2015, 11:24 PM Go to last post
3 155

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