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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 14,503

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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08-28-2015, 09:26 AM Go to last post
340 271,781

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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Yesterday, 08:49 AM Go to last post
2,746 412,111

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
271 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 01:07 PM
65 Pages
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1,948 286,155

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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476 389,203

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
88 Pages
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2,630 253,100

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
202 Pages
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6,045 522,351

Body Building Newb needs tips!

For the past few months I have been doing a full body workout, three days a week, alternating the workout every day. I'm trying to make a great home workout routine using the limited equipment I have (a few dumbells and a chin up bar) T. I have been seeing results as I am in the best physical...

RockLiftHay‎, 08-01-2015 03:05 PM
08-01-2015, 03:05 PM Go to last post
0 80

Weight loss

Hello, I am a 20 year old male, 175 cm, 93 kg. I have a treadmill at home and a set of 1-2-3 kg dumbbells in pairs. I really want to lose weight. I have mostly fat situated on the hips and belly.Would love someone to give me a programm or tips or any sort of help. i am also a smoker

morastia‎, 08-01-2015 02:27 PM
08-01-2015, 03:06 PM Go to last post
1 163

Post Working chest and back together good or bad idea?

Hey guys! I'm considering changing up my split and I'm curious about doing chest/back, tri/bi and finally legs/shoulder/abs. I would do 6 days on, having one rest day in the middle of the week. In other words it would look like this: *Mon(chest/back) *Tue(legs/shoulders/abs) *Wed(tri/bi)...

FkinLizardKing‎, 08-01-2015 07:13 AM
08-01-2015, 03:11 PM Go to last post
6 185

Need help with this split!

Ok. So I am 22, male, 6ft 2 and 88.8kg (195lbs). I'm skinny fat, but I'm looking to cut my BF% down to about 13-14% and then do a lean bulk. 9 months ago I did some knee damage and i've been out of sport/activity since about then (that's why i've gotten fat), but my legs and lower back are already...

ciem‎, 07-31-2015 05:25 AM
08-01-2015, 03:18 PM Go to last post
8 245

Have my cake and eat it too?

Hi all, I'm trying to plan out a three month routine but am running into some trouble. I'd like to focus on building mass for two months then cut for a month before reevaluating, but there's a catch. I'm in the military and will be tested on a 1.5 mile run in November. Is it possible to build my...

orion1919‎, 08-01-2015 03:44 PM
08-01-2015, 04:59 PM Go to last post
2 88

What program should I follow

Im an 18 year old ectomorph.... or mesomorph... im not that thin, you judge by the pic, and i began working out back in February and stopped in May. At the time i was all over the place switching programs, a few weeks i would be doing jim stoppanis 12 weeks to size, then later on i found myself...

WreckTangle24‎, 08-01-2015 05:26 PM
08-01-2015, 05:26 PM Go to last post
0 178

Lose weight first as a base then slow bulk on All Pros?

I've worked out on/off most of my life, and did SS for a year straight before I stopped completely 1.5 years ago. I want to get back into it though. I've put on a little bit of fat (~20% at the moment) and I'm wondering if it's a good idea to cut down to an ideal BF (12-13%) FIRST then focus on...

smith1302‎, 08-01-2015 05:26 PM
08-01-2015, 05:40 PM Go to last post
2 193

Good FullBody Routine?

I've found this on the website, but there are no comments or any feedback. I"ve been doing split workout for 2 months with minor results, so I wonder if this would be able to kick me further. Beginner, 2 months exp. 17 yo. Thank you for feed back, I don't know if Full Body training are really...

GreenhornLifter‎, 11-10-2013 02:31 PM
08-01-2015, 05:56 PM Go to last post
6 394

I need help!

I am 15 years old and I have been lifting inconsistently for about 3 years now. The 1st year I had no idea what I was doing, the second year I knew what I was doing but it was inconsistent. Recently I started a push/pull/legs 6 day split routine but I can already feel myself getting overtrained....

ThatToughGuy‎, 08-01-2015 08:04 PM
08-01-2015, 08:08 PM Go to last post
1 226

Exclamation 4 day TM vs 3 day ICF?

just curious, yins thoughts? Bench 5x5 OHP intensity (1x8,1x5, intensity set, 1x5,1x5) Incline press 3x5-8 Upright row 3x5-8 Flys 3x8 Tricep accessory Back Squat 5x5

nrbeal12‎, 08-01-2015 08:44 PM
08-01-2015, 08:44 PM Go to last post
0 81

Fierce 5 or Stronglifts for cutting?

Hey guys, I switched to Fierce 5 a few months ago from a four day bodypart split. In brief, I really rate the program and would have no doubts whatsoever about it if I were bulking right now. However, I've decided to go all out on my cut and am wondering whether it might be just as effective...

BigStu81‎, 09-08-2014 07:20 AM
08-01-2015, 09:31 PM Go to last post
27 5,437

Question for Bizzy Diet 21-day plan.

Hey guys ,My gym membership is left 1 month + , so I'm looking for some 1 month lose weight and get abs program, and i found this Bizzy diet 21-day plan. However, i got some question about the plan: On this plan, what i had is just a WHEY gold protein, i don't have any of that supplement. Is...

nigelkhoo‎, 08-01-2015 10:17 AM
08-01-2015, 09:40 PM Go to last post
1 134

How good of a program is something I came up with on a whim? Will it work?

I am following a pretty arbitrary routine I came up with. I figured I could get some results from it. Do you think I can reach something like face from the A-team with it? Day 1 50 wide arm push-ups (5 sets 10 reps) 50 weighted squats with 50lbs (5 sets 10 reps) Day 2 40 pull-ups (5 sets 8...

darkariel7‎, 08-01-2015 10:06 PM
08-01-2015, 10:06 PM Go to last post
0 78

Help me reach a 315 bench..

So I just start bulking again and I just hit 245lb pause bench. It went up pretty decent and felt like I could've gotten 250lbs. I plan on bulking for a full year and hitting a 315lb bench by the end. Think this is possible? This is my current routine. It's an advanced 5/3/1 program without deload...

Camdz28‎, 07-31-2015 12:02 PM
08-02-2015, 12:18 AM Go to last post
14 260

How can I add a superset to this program on

So i am adding exercises but it only lets me list them one at a time and only track by reps. I want to combine two exercises into a superset and track them by reps. Does anyone know how to do this?

Sukapow‎, 08-02-2015 01:57 AM
08-02-2015, 01:57 AM Go to last post
0 91

Time constraints

Hi guys and gals, After a little real world advice if I may. My life is a bit hectic at the moment, just been promoted, young child, dog and am studying for an MBA at home. All of which leave me with very little time to train. I've changed gym to one about 2 minutes from work so I've...

MadFrankie‎, 08-02-2015 02:09 AM
08-02-2015, 02:09 AM Go to last post
0 116

Unhappy Disappointing progress almost 3 years !!

Hi guys I really need your help , because nothing seems to work with me . I read read a lot about nutrition , programming , hypertrophy , strength ... etc Yet I can't seem to progress any much further I have been training consistently since Jan 2013

ashhabah89‎, 08-01-2015 01:26 AM
08-02-2015, 03:17 AM Go to last post
22 482

Gaining muscle

To gain muscle or mass while bulking, is it better to increase the weight once you feel it getting easier or going for endurance and doing more reps. Which would be faster? Does heavier weight cause you to get bigger arms? How time do you need to let your muscles regrow?

jeffn12‎, 07-30-2015 03:08 AM
08-02-2015, 04:47 AM Go to last post
5 267

Post [Beginner - Need Help!] Workout Routine/Meal Plan

Hi guys, I am a student 21 years of age who is looking to get back into shape. I have done up a profile so I can stay on track with my goals, however I need a meal plan and workout routine. Obviously on a budget as a student i need a diet I can afford. I'm not sure on my exact budget/amount...

Brent37‎, 08-02-2015 05:05 AM
08-02-2015, 05:05 AM Go to last post
0 126

Exclamation anyone need help ?

hello everyone , i'm personal trainer I can help you with workout program if any one need help talk on private thanks ..

sh7ar1‎, 08-02-2015 05:23 AM
08-02-2015, 05:25 AM Go to last post
1 142

Coming back to lifting after 1,5 year off. Need help (Story & TL;DR Included)

Hello everyone, I am writing again here after a very long time because I need your help. I am coming back to lifting after 1,5 year off. Ok a few words about my situation (TL;DR at the end): I had been lifting for 5 years and in my second year I found this amazing site from which I...

geokarbou‎, 08-02-2015 06:16 AM
08-02-2015, 06:21 AM Go to last post
1 138

Share you workout routine experiences

Hi everyone. I've got a question about training routines that I'd like to see answered with first hand experiences rather than with scientific "facts". I want to know what results people got with different routines so I can see what would work best for me. My story (READ ONLY IF INTERESTED IN...

Cecat7‎, 08-02-2015 06:48 AM
08-02-2015, 07:15 AM Go to last post
2 96

Programming lagging deadlift

As of right now, my deadlift programming looks like this. Monday: Max effort belted sumo deadlift (~25 reps) Wednesday: Light deadlift assistance (SLDL, RDL, etc.) (~25 reps) Friday: Posterior chain isolation (Back hypers, good mornings, etc.) (2 exercises, ~50 total reps) After not...

rdy1107‎, 08-02-2015 07:53 AM
08-02-2015, 07:53 AM Go to last post
0 78

Question New barbell

I have recently brought a barbell with weights. I don't have a bench so I can't do any exercises with that. I am only 15 and I want to start building muscle, what weights should I use and what exercises should I do every day and how many sets and reps. I also might run 5 miles a Day to improve my...

ZacLowndes‎, 08-02-2015 07:24 AM
08-02-2015, 08:44 AM Go to last post
1 158

Athlean X?

Hello everyone. I just wanted to ask if anyone has tried it and what they think? I want to build quit a bit a muscle and still lose some belly fat. I have been doing insanity but it builds zero muscle so I wanted to try something new. Any and all information is greatly appreciated!

joshuawray‎, 02-03-2014 05:41 PM
08-02-2015, 09:24 AM Go to last post
6 1,478

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