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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 13,643

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
12 Pages
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07-12-2015, 06:54 PM Go to last post
337 262,114

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
92 Pages
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07-20-2015, 04:52 PM Go to last post
2,732 405,636

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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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
16 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 11:32 AM
264 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 08:28 PM
182 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
76 Pages
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Today, 10:27 AM Go to last post
2,270 185,591

Leg Day Routine Help

I am trying to add size and strength to my legs because I have always been a "lanky" body type (6'2" - 175/180lbs). Wondering if you would recommend more exercises on leg day with fewer sets or fewer exercises with more sets? I currently work legs twice a week (Monday and Thursday). My typical...

WS1992‎, 06-29-2015 09:06 AM
06-29-2015, 11:03 AM Go to last post
1 78

I want to get my chicken legs up to par before I start to workout my upper body?

Which would be the best way to go about this? I only weight 140 pound as is, I am very thin as is, but I want to make sure that I workout my legs so that they keep up with my upper body. So I was thinking of two different things. I could Do two leg workouts a week, maybe on a Tuesday/ Friday...

Dball11‎, 06-29-2015 11:05 AM
06-29-2015, 11:15 AM Go to last post
2 86

My gym week

Here's a little walk through of a typical week for me at the gym. This is more of a cutting routine/ Usually during bulk season I'll go with heavier weight and lower reps. Feel free to add any suggestions or questions. Currently 158lbs @ 5'5 (just cut down from 170) Sun - Squats (135x12,...

Jeep9292‎, 06-29-2015 08:29 AM
06-29-2015, 11:16 AM Go to last post
3 95

basic question about gap between chest/abs

I'm new and have a couple of basic questions: 1 I seem to have a sort of triangle shape in the lower part of my chest where there just isn't any muscle. It feels bony. 2 I also have a gap between the top of my abs and the bottom of my chest. I have put a photo with the areas I mean...

someguyuk‎, 06-28-2015 01:06 PM
06-29-2015, 12:01 PM Go to last post
3 186

Hi i need some help with my workout plan for very good fitness

would this plan get me in very good shape? New workout Normal day of eating ,can mix it up too ,so could eat chicken one day ,steak another day,ground beef another. Or all in one day ,however you want to do it.try to keep roughly 3 hours between meals. 6 weeks plan

Naynottzng‎, 06-29-2015 12:08 PM
06-29-2015, 12:08 PM Go to last post
0 70

All Pro + Insanity (On cut)

Its it ok do 3 days of insanity a week All Pros? All Pro says to do only 15 min of HIIT twice a week, but I don't feel like it's enough.

Animeyzing‎, 06-29-2015 09:54 AM
06-29-2015, 12:22 PM Go to last post
3 72

Quick question about Madcow

So I'm starting madcow next week and I'm using to figure out my reps/weight/number of sets. They have you put in your 5RM numbers for each lift, but instead of OHP it asks for your incline bench #s. I noticed other madcow programs have OHP instead of incline bench. Is it just personal...

cws1992‎, 06-29-2015 09:18 AM
06-29-2015, 12:33 PM Go to last post
3 77

Lost in the routines (Upper lower or routine with DUP principles)

Hi guys, I've been lifting for around 1 year now, my routine was always changing due to the equipment limitations, schedule... So now, i saw a study around DUP principles by Mike Zourdos (and some peoples are talking about it on internet) which is supposed to perform the same movements...

Rayzbnd‎, 06-29-2015 03:53 AM
06-29-2015, 01:12 PM Go to last post
8 194

Exclamation Doing INSANITY, need advice

Hi, all. This is my second post here. My name is Riley, I am a female-to-male transgender teen. I only include that because I don't know if that would make a difference with exercise and losing weight. I'm assuming I lose weight and make gains similar to a natural born male, because I take...

rileyoli23‎, 06-29-2015 02:35 PM
06-29-2015, 02:40 PM Go to last post
1 196

to much rest?

so the past few weeks my arms dont seem to be getting sore. so should i not take so many days resting them? i normaly do bicep/tricep same day then chest/back then shoulders and abs then legs and repeat..sometimes i mix the days around a little bit. but im noticing my arms arent getting sore at all...

wkpoovey‎, 06-29-2015 02:20 PM
06-29-2015, 02:41 PM Go to last post
1 72

Cool How to Breathe Properly?

Ok so before I started weight lifting and strength training, I used to do treadmill pretty much everyday. I don't know why I avoided weights but anyhow I used to take me at least 7.5 min to finish 1 mile. My personal record was about 6:40. After 6 months, I began weight training, I was in love with...

shravan97‎, 06-29-2015 02:58 PM
06-29-2015, 02:58 PM Go to last post
0 72

Question Lyle Mcdonald Generic Bulking... on a cut

Should I use the lower rep ranges he suggests in order to avoid burning out early in the cycle? Also on a cut should you attempt to keep weights the same, or increase weight?

SizzlingPants‎, 06-29-2015 11:01 AM
06-29-2015, 03:08 PM Go to last post
2 119

So I HAD mono. How long before working out again?

Hello all, So about three weeks ago I was diagnosed with mononucleosis. I had the typical symptoms (tonsillitis, fatigue, headaches, etc.) A week ago, my doctor ran another blood test and told me that I only had very small traces of an active virus and I should be feeling better in the coming...

brownfrito‎, 06-29-2015 01:57 PM
06-29-2015, 03:16 PM Go to last post
4 124

4-day routine with focus on lower body

Hey brahs, I'm looking for an intermediate, 4-day routine which focuses on legs a lot (and upper body too obviously). My lower body is lacking due to a recent injury and I'm looking to bring it up to par with upper.

klausk‎, 06-29-2015 04:21 PM
06-29-2015, 04:21 PM Go to last post
0 57

Chest workout & decent plan?

Hey, So for my chest day i was planing to do these excercises: -Barbell Bench Press 3x10 (1 set of warmup) -Barbell Incline Bench Press 3x10 (1 set of warmup) -Dumbell Flys or Dumbell Bench Press 3x10 (what is better?) -Push ups 3x10 or 15 -Dips 3 sets of maximum reps

Milos108‎, 06-28-2015 05:39 AM
06-29-2015, 04:24 PM Go to last post
3 190

Back to fit program

Anyone try out this program? I like it so far. Not a lot of machines involved like some of the other ones I've used.don't have access to a close gym. Its mostly free weights. What do you guys think about the program? Just need to find a few alternatives in a few exercises but other than that its...

bdjohnson729‎, 06-29-2015 08:12 AM
06-29-2015, 04:25 PM Go to last post
2 80

Cool belly panic! and need some help

First Post! Well Just started bulking about 4 months ago starting at 128 being 5'11, Now am 160lb's doing almost 3k cals a day , things are looking good i think, but today i stared at my belly and dissaproved! should i lower my cal intake and continue bulking? Cut? I still look darn lean, but...

BroKingz‎, 06-29-2015 05:59 PM
06-29-2015, 06:16 PM Go to last post
2 95

Wedding/Vaction in a month. How do I fake it?

I am in average shape pretty much fit the description of that one article about the "Dad Body". Workout three times a week, have some pizza and beer on the weekend, then repeat. I have my wedding in just over the month and will be taking two weeks off to enjoy the sun, my question is what should I...

Mugs050‎, 06-29-2015 07:49 AM
06-29-2015, 06:35 PM Go to last post
4 187

Do some people not have 6 muscles or ripples in there abdomen. I only have 5.

Do some people not have 6 rectus abdominal muscles. I have been working my abs and i can only see 5 there's 2 on the left side and 3 on the right. When i feel the left side there doesn't seem to be an indent in the last quadrant. Is my form off like do you have to target each section for them to...

stewiegriff‎, 06-27-2015 12:15 PM
06-29-2015, 06:41 PM Go to last post
7 296

Talking Beginner Skinny Fat hoping for some help

I'm 21, 6 feet (183cm), and I've lost roughly 90 lbs over the past 2 years. From keto, to IF to plain unhealthy starvation, I've finally made it. Well not really. I'm not fat/obese anymore, but I'm sitting here at ~160lbs with literally no muscles except in maybe my calves (arms are soo damn...

fuckingotthis‎, 06-29-2015 07:05 PM
06-29-2015, 07:05 PM Go to last post
0 89

What's the Longest Deload You've Taken? How Was Strength Affected?

I'm fasting for Ramadan (I'm Muslim, gasp!) I'm busy with a lot and am prioritizing family/social gatherings and prayer so I am using this month as a planned deload. Just wondering if you've taken a month off of your training and how that's affected your strength. Thanks!

rimam1‎, 06-29-2015 10:29 AM
06-29-2015, 08:26 PM Go to last post
5 146

Fitting in Leg Day with soccer?

Hey guys, I need advice on fitting in leg day with soccer? I have soccer practice's on Tuesday, Wednesday, Thursday, and Saturday. I also try to go to the field on my own and train as much as I can. Bodybuilding is something I've recently got into and whenever I do leg day they are sore for like 3...

joeyseo‎, 06-29-2015 04:42 PM
06-29-2015, 09:40 PM Go to last post
5 186

How can I fix this?

Hello Everyone! This is my first post here at I'm currently a 20 year old male who weighs around 155 pounds. The problem right now is that I fall in the "skinny fat" category. My arms and legs are thin, but I have around an inch of belly fat. It's hardly noticeable when...

RandomGuy63826‎, 06-29-2015 01:41 PM
06-29-2015, 09:44 PM Go to last post
4 208

My max Pr's

I'm 5'7 and weigh about 145lbs I have a question about if my Pr's are good for my age as well I'm 18 .. Over average , under average or whatever . -bench press (185lbs) -back squat (205lbs) -front squat (185lbs) -deadlift (300lbs)

Fuxkinsta‎, 06-29-2015 10:53 PM
06-29-2015, 10:53 PM Go to last post
0 58

Program to Lift Partner During Sex?

This will sound sophomoric and probably ridiculed, but... I've always wanted to lift my girlfriend up during sex, hold her up, and do the deed. I'm skinny and not the strongest person in the world (I mostly run), so I was wondering: what would be the best training program to do this specific task?...

dothedo‎, 06-29-2015 09:36 PM
06-29-2015, 11:07 PM Go to last post
6 160

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