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Forum: Workout Programs

What workout is best for your goal?

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  1. For people looking for specific information about fat loss and the science behind it

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

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

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  4. Log your workout programs, chat about the routines and interact with their trainers here!

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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 15,540

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
17 Pages
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10-05-2015, 08:20 AM Go to last post
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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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10-07-2015, 06:41 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
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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 01:07 PM
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1,997 293,726

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
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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 08:28 PM
228 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
97 Pages
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help choosing workout

Need abit of advice really, I have completed, mp get swole as my first workout plan, then I moved on to kris gethin 12 week trainer, then I moved onto JIM STOPPANI'S SHORTCUT TO SIZE and have now just finished arny blue print plan, I am looking at starting a new plan to bulk up I'm around 190-200...

switcha0121‎, 09-13-2015 07:46 AM
09-13-2015, 10:09 AM Go to last post
6 105

Bench press Rep/set/frequency

Looking for a program someone has had success using for the bench press. Just tore my left pec 3 weeks ago with a max of 155lbs @ 155bw I've been going hard with ohp and bench 3x a week. What should I do differently my squat is 305 and dl 385. My bench is the only thing giving me trouble. Ex...

TomG245‎, 09-13-2015 10:17 AM
09-13-2015, 10:17 AM Go to last post
0 114

Searching for 5x5 program

I realised I need to plan my workout and I decided to take up 5*5 workout program. Can Simeone link full program.

Fiv1‎, 09-13-2015 10:27 AM
09-13-2015, 10:30 AM Go to last post
2 158

Full body routine questions?

Hello everybody, this is my first post here and it seems like a great community to finally be apart of. I'm always browsing through tons of forum posts on , but this time I had a question that I was not able to find an answer on. Im a 15 and a half year old teen. I know...

edman90‎, 09-12-2015 02:31 PM
09-13-2015, 11:20 AM Go to last post
10 202

46 and sedentary, looking for guidance

Hey everyone, I hope this finds you all doing well and ridiculously happy. :) I'm a 46 year old woman who has been inactive for quite some time due to illness. I've cleaned up my diet, dropped 30 lbs. and I'm right at my target weight. Now, I need to firm up. My questions are: 1) I...

IvoryPassages‎, 09-13-2015 11:58 AM
09-13-2015, 12:23 PM Go to last post
1 109

How does this look

I have been following a novice routing for the last 6 months working with a focus on core strength. I now want to move onto a routine with a focus on hyper trophy / body sculpting. I saw a routine in an article on here I liked and adapted it slightly to suit me, I just wanted to run it past you...

Mark7616‎, 09-13-2015 07:56 AM
09-13-2015, 12:30 PM Go to last post
9 132

Muscles Never Get Sore = Hit Them More ?

I never seem to get sore after workouts even when I did BS 20 set routines to failure after a week or 2 my body would adjust and my muscles would be ready to be hit again after a day rest. Now I follow my own upper lower routine which is adding strength fast while bulking. I know most people...

ArmsOfHope‎, 09-13-2015 04:46 AM
09-13-2015, 12:38 PM Go to last post
7 179

Advice needed! Combining teamsport and excercising?

Hi guys, I was hoping you could help me out to solve the puzzle that is my training schedule. Currently I am following the convict conditioning program to build some strength with calisthenics. I also like to do interval sprints twice a week. This used to be easy to plan, but recently I also...

Redwhiteblack‎, 09-13-2015 12:32 PM
09-13-2015, 12:46 PM Go to last post
1 45

Push/Pull/legs or upper/lower?

So i realize i have been eating waay to little calories and i will now increase them to 3000/day. Should i do a push/pull/legs split 6 days a week or should i do a 4 day upper/lower where i do cardio on off days to minimize fat gains while bulking up? (slow incline walking). Ther push/pull/legs...

Cruceuz‎, 09-12-2015 10:32 PM
09-13-2015, 01:52 PM Go to last post
4 174

Arrow What is a good way to gain weight and muscle mass

I want to be a college linebacker. I notice online that most college linebackers my height are 210 to 230. I'm 6'3 195. I haven't ever really "body built." My workout routine is push ups, pull ups, free weights, crunches and squats. I don't own a bench but am going to join a gym. I want to get to...

Chadjtee‎, 09-13-2015 01:28 PM
09-13-2015, 01:54 PM Go to last post
1 116

Newbie and need advice

Hi, completely new to this and need some major advice. My names Georgie and i'm 19 years old, obviously I want to start building muscle but I'm completely clueless on what to do. I'd really appreciate it if anyone here can give me tips on what workouts to do to get good results. I've got a pair...

GJM1905‎, 09-13-2015 11:35 AM
09-13-2015, 02:20 PM Go to last post
4 95

Personalized workout program for women ages 20-40

Hi girls!! My friend Maria from asked me to share this with you, she's looking for new clients and mainly focuses on women ages 20-40, and her target group includes women who: - have a history of eating disorders, - have a tight schedule, - hit weight-loss plateaus...

Hamzzza‎, 09-12-2015 05:51 PM
09-13-2015, 02:42 PM Go to last post
2 127

Novice - I'd appreciate any tweaks and suggestions about my routine:

Hello everyone, my first post. A bit about myself: -38 years, used to running 5-10k 2-3 times a week -generally good condition, but not a lot of muscle mass -starting gym (complete novice) Goals: not overly ambitious, get in better "beach body" shape basically. I don't intend to do massive...

VictorJ77‎, 09-13-2015 07:57 AM
09-13-2015, 02:53 PM Go to last post
12 197

Thumbs up To cut? To bulk? Opinions needed > stats in thread :)

What's good fellow fitness fanatics!? I have currently spent 1 month in the gym after a year or so out of training properly. This month I have focused on form and strengthening ligaments and rebuilding some muscle memory. So, I finally feel like I am ready to begin a solid routine and start...

DatDereProtein‎, 09-12-2015 02:39 PM
09-13-2015, 03:33 PM Go to last post
2 145

Push/Pull/Legs Split Help?

I originally started off with a full body workout, but found it inefficient. I wasn't working each muscle group enough. So after some research I found the push/pull/legs(and abs) split suited me best. The particular split is a 5 day cycle, push/pull/off/legs/off repeat. There were no...

mrkd1991‎, 09-13-2015 06:06 AM
09-13-2015, 03:46 PM Go to last post
4 219

Need help getting stronger. I plateau'd early and it's been years since real progress

So a little bit about myself: I am 22 years old and currently weigh roughly 168 lbs. I started lifting weights starting from March 2012 when I weighed about 140 lbs and for about a 6 months I started seeing fast strength and muscle gains. After that gains were pretty much stalled. I decided to gain...

kevn3000‎, 09-13-2015 12:18 AM
09-13-2015, 04:18 PM Go to last post
3 223

Need some diet/routine advice

Im 37 years old 6' tall and around 280 pounds. Ive been active most of my life. Training in and teaching martial arts 8 hours a day 7 days a week. My diet isnt perfect but its not bad (almost no processed or junk food) The problem ive always had is im fairly slow to burn fat and my muscle......

Skollwolf1978‎, 09-12-2015 07:54 PM
09-13-2015, 04:39 PM Go to last post
4 174

5 years of progress, I notice a trend. What does it mean?

I started lifting 5+ years ago. I read all about "starting strength" and more or less kept to this series of Sq/B/DL, every single time I got to the gym, and complete in < 1 hour. I've start learning to clean and jerk as well, (within the last year) so I am working these into my natural routine...

f4k‎, 09-13-2015 04:39 PM
09-13-2015, 04:39 PM Go to last post
0 147

High sets low reps

What do you guys think of High sets and low reps to increase strength and and endurance in those bursts of strength? Also to gain a little size An example of a workout is Monday Cardio 30 min clean and press 15 sets 2 reps Pull up 15 sets of 2 reps (with weight) Bench press 10 sets of 2 reps....

danmart18zss‎, 09-13-2015 04:14 PM
09-13-2015, 05:01 PM Go to last post
3 133

Question Upper/Lower Split Help

I have been lifting for about 3 and a half years, for most of the time in calorie surplus so I finally decided to start cutting slowly. Please judge the routine I have created below and if something is wrong please tell me how to fix it. Cliffs: -Lifting for 3 and a half years -Going to start...

BodTeen12‎, 09-13-2015 05:48 PM
09-13-2015, 05:48 PM Go to last post
0 116

Question Question about Mobility and Suggestions for New Leg Routine

Hi there, I have a concern about my leg routine and mobility. I've been playing video games all my life, I'm 30 years old, I weigh 145lbs, Asian, naturally skinny, and I sit in an office 8 - 10hrs a day. My back squat went from 135lbs (8 reps) to 185 (8 reps) in less than 3 months and I try to...

mcarriev‎, 09-13-2015 07:12 PM
09-13-2015, 07:12 PM Go to last post
0 123

Muscle gain

hey. Anybody have a good 4 day a week mass build workout.

Pasqr‎, 09-13-2015 04:11 PM
09-13-2015, 07:38 PM Go to last post
1 131

What u think guys

Hi i'm almost 18 years old and my dream to have a fitness body (something close to john morrison) I lost fat from 93 kg to 78 kg ( 205 lbs to 171 ) and i'm almost 185cm 6''1 ( i guess i'm that 17-18% bodyfat ) i dream that i will have visible abs to show on the beach when ill lose fat but all...

Xolito‎, 09-13-2015 08:54 PM
09-13-2015, 08:54 PM Go to last post
0 103

Question PHAT in 4 days

Is it acceptable to do PHAT in 4 days by removing a legs day? I can only go to the gym 4 times per week, and so far I've liked PHAT the most.

Myrrhman‎, 09-13-2015 10:10 PM
09-13-2015, 10:12 PM Go to last post
1 97

Max Contraction Training?

Hi Everyone. I have been looking on here for a while and I have seen this topic come up and die fairly quickly before. I feel it needs another look. All I ask is that the "idiots" and people who aren't open to change stay out of this thread. Please none of those "how many Pro's are using it"...

ScottyTav‎, 03-23-2005 07:10 AM
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09-13-2015, 10:34 PM Go to last post
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