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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 55,859

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
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 1,759,727

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 06:00 AM
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 8,470

Sticky Thread Sticky: Beginner Powerbuilding Routine

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

grouchyjarhead‎, 12-27-2015 06:27 PM
17 Pages
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04-12-2018, 04:11 PM Go to last post
509 234,225

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
21 Pages
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04-25-2018, 06:10 AM Go to last post
629 793,268

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 06:55 AM
24 Pages
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04-25-2018, 02:31 PM Go to last post
696 258,311

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
89 Pages
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Yesterday, 02:11 PM Go to last post
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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
180 Pages
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Yesterday, 07:57 PM Go to last post
5,387 702,056

New Workout

So my current workout has been going great, I have made substantial gains in both strength and size. But I was looking around for my next workout and I found one that I think looks great, if you all could look over it and see if it looks ok. If you copy and paste the text below in any search...

likam‎, 03-27-2018 09:52 PM
03-28-2018, 02:44 AM Go to last post
1 193

Abs toward the end of bulk?

So I am cutting in about 4 weeks & am eating in a coloric surplus my BF is 22% & NEVER do abs but obviously I work them when I lift but I still have pretty visible abs srsly especially when I wake up or eat a bit less through the day, anyways If I wanna look lean asf so I want my abs to bechiseled...

cthunder0‎, 03-27-2018 05:13 PM
03-28-2018, 05:03 AM Go to last post
3 203

Question Ab training question

Is it wise to train abs in separate days of other mucle groups? Like having a two days dedicated to abs workout, I was thinking on doing my abs on non training days but I don't know if it's good to do that, any recommendation?

sgarciac07‎, 03-27-2018 05:51 PM
03-28-2018, 05:11 AM Go to last post
4 237

Smile Gain size

Hi guys, this is vishu and it's my first post here....m 20 years old guys, i wanna ask u guys that after doing a gym for more than a year ......i gained my weight from 48kgs to 60 kgs but, my biceps is 11 inches i wanna know the best workout plan for me...... To gain in size of my...

rajputvishu50‎, 03-28-2018 03:46 AM
03-28-2018, 05:14 AM Go to last post
3 305

Can I do bicep and ab isolation work on my "off" days?

I'm doing an every other day novice routine, along the lines of SS. On my off days, sometimes I really want to go to the gym and lift something, but I don't want to screw up my compounds for the next program day. How bad would it be to go do bicep iso work on an off day? or ab iso work? Or,...

JimBlue1977‎, 03-27-2018 06:45 PM
03-28-2018, 05:49 AM Go to last post
4 351

Back/Legs and Chest/Shoulder Review

I’m looking to change things up by hitting each muscle group twice per week while keeping a flexible 4 day split. I’m pairing back with legs and chest with shoulders and then having one to two days off depending on my schedule for the week. Here’s a sample routine: Mon: back and legs Front...

StorminNorman13‎, 03-28-2018 05:39 AM
03-28-2018, 05:52 AM Go to last post
2 229

Switching routine when starting a cut?

I have bulked from 160 lbs (12-13% bodyfat) to 185 lbs (16-17% bodyfat) in 5 months. This equates to about 10 lbs muscle gain, some of it was muscle memory and I still had some noob gains left in me so I dont think its impossible as Im 25 lbs up and can still kind of see my abs I planned on...

komapOB‎, 03-27-2018 12:05 PM
03-28-2018, 07:14 AM Go to last post
5 297

Add 10lbs to Bench max in 1 month - Program help

Looking for a short program to get my bench max up to 300 from 290 in about a month to reach a personal goal. I train chest once or twice a week, typically flat bench, incline dumbbells, flat/incline flys, dips, reverse grip (about once ever two weeks). Sometime a few exercises will be omitted...

tnwils02‎, 03-28-2018 12:01 PM
03-28-2018, 12:35 PM Go to last post
1 177

Bulk or cut?

Hi All, I'm ~150 lbs 5"6.5 M. I've been lifting 6 days a week for a half year now. 4 months of a PPL program and a couple months of nSunsLP squat routine. I've been doing Keto for those same two months but have only been cutting for a few weeks now. My profile pic is where I'm at now (Also...

mips92‎, 03-28-2018 11:22 AM
03-28-2018, 01:21 PM Go to last post
1 129


Currently running a Push/Pull/Leg split. My current routine for legs: Squats: 10, 8, 6 RDL’s: 10 10 10 Leg press: 15, 15, 15 Calves at the end All of those are reps Should I add or change anything? Am I hitting all the points I need to grow?

tybball‎, 03-28-2018 01:46 PM
03-28-2018, 01:46 PM Go to last post
0 144

Unhappy Calisthenics routine/how to structure it

Hi, guys ! "Recently" i started calisthenics like 5 months ago and i never had a solid workout program,i just trained push/pull/leg&ab. Maybe someone can help me to build a workout program or at least explain me how to structure it. My goals are unilateral movements: one arm chin up/pull up/ push...

DARIUSTI00‎, 03-28-2018 11:00 AM
03-28-2018, 02:05 PM Go to last post
9 299

Question STRONGLIFTS: Hitting a Plateau After 6 Months - Suggestions?

I've been on STRONGLIFTS since 2015, taking breaks here and there, but have been more disciplined about it since last June. Recently, my deads and squats have been steadily rising but all my upper body workouts seem like they're lagging behind, the OHP being the weakest link; tomorrow will be the...

GeneralN00b‎, 03-28-2018 04:08 AM
03-28-2018, 02:15 PM Go to last post
4 385

Teen bodybuilder, Natty, Looking for a good split

I need a split that gives me time, but doesnt make it so im barely training each group

PEUnit‎, 03-28-2018 08:45 AM
03-28-2018, 04:11 PM Go to last post
1 232

Exclamation pendlay row fierce 5

hi everyone so today I was supposed to do pendlay rows but I decided to change it because it just feels weird and hurts my back and i never could increase weight on it and i really never felt it working my back so i tried the standard barbell row and my God it felt so much better so my question is...

MaNdUde02‎, 03-25-2018 01:31 PM
03-28-2018, 05:01 PM Go to last post
22 896

Exercises to Improve Poor Posture?

What are some good exercises to improve poor posture? Specifically rounded shoulders/ a hunched forward look even when I'm standing up straight? After years at work on my computer my posture has really suffered. I've recently changed out my chair to one that will help me change my habits with my...

rywa4501‎, 03-27-2018 10:45 AM
03-28-2018, 07:31 PM Go to last post
5 285

Is this glute imbalance?

When I work out my glutes I can feel both sides working in one sided and both sided exercises and I always try to have mind muscle connection and do feel both sides working. But the problem is that the next day my left glute is sore and the right one is much less sore or not even sore at all. I...

Sara444‎, 03-28-2018 10:44 PM
03-29-2018, 01:29 AM Go to last post
1 167

Advice for bulking and fat loss while on ketogenic diet

Hi there. I was hoping to get some advice from some people that are currently on or familiar with the Ketogenic diet and are weight training. I started out about 6 months ago around 205lbs on the ketogenic diet. I’m currently down to 170. Getting some good muscle definition and I’m at about...

PureMotivation_‎, 11-30-2017 09:05 PM
03-29-2018, 04:52 AM Go to last post
5 280

What is wrong with my shoulders / scapula / traps whatever?

Hey guys, It's my first time posting on this thread, and my English is not perfect so please forgive me in advance :) I've been struggling to understand whats wrong with my posture and the way my shoulders look like today. My only concern right now is from the back view. If you take a look...

DavidGTrainer‎, 03-29-2018 02:24 AM
03-29-2018, 05:06 AM Go to last post
2 184

Leg Workout Hints to build some muscle on my legs

Hello all, Short story:I was one of those guys who was used to skip the leg day on regular basis.The difference between the upper and lower body became apparent so I decided to quit that bad habit.I started to take the leg training very seriously:First, I went through 2 months of high-intensity...

JamesDril‎, 03-29-2018 02:45 AM
03-29-2018, 05:08 AM Go to last post
3 181

Fullbody routine

Looking to get opinions on the full body routine I've created for myself, 3 days a week. Tuesday - Heavy day Bench 5 x 5 Deadlift 5 x 5 Barbell curl 5 x 5 Bent over row 5 x 5 Leg press 5 x 5 Overhead press 5 x 5 Lat pulldown 3 x 8

steellifter82‎, 03-28-2018 07:09 PM
03-29-2018, 05:49 AM Go to last post
2 220

Fierce 5 Intermediate Upper/Lower Questions

I am starting the Fierce 5 Intermediate Upper/Lower and will follow to a tee. I'm not certain on which specific exercises are being referring to on some of the below and I have asked the question right beside the exercises. I am probably over thinking this, but my progress has stalled for a few...

Nedo‎, 03-28-2018 07:18 AM
03-29-2018, 05:58 AM Go to last post
5 466

Going from 133KG to 121KG and plateauing!

So I am 180cm tall and weigh 121 KG. I did weigh 133 KG in January ( 12KG loss in 3 months) but at the moment I have spent 2 weeks stuck on 121! To lose the weight I basically just changed my diet and did some light cardio with weight lifting every night doing the following. - Monday - Chest...

JThom1996‎, 03-28-2018 09:18 PM
03-29-2018, 06:49 AM Go to last post
3 210

Plan to help me transition into semi pro rugby

Hi guys, I'm 20 and from the UK. I play Rugby League and am currently playing Premier Divison rugby, one league below semi professional. My aim is to throw everything into the next couple of years and hopefully make that step up. Not everyone will be familiar with Rugby League but my positions...

JLo200‎, 03-27-2018 03:01 PM
03-29-2018, 07:38 AM Go to last post
15 556

Leg day routine

Currently running a Push/Pull/Leg split. My current routine for legs: Squats: 10, 8, 6 RDL’s: 3x10 Leg press: 3x15 Calves at the end Should I add or change anything? Any advice you guys have for leg day for maximum growth?

tybball‎, 03-29-2018 07:48 AM
03-29-2018, 07:48 AM Go to last post
0 170

New cutting program. Opinions??

I am curious. I've had people tell me bad things about this. I have also had people say it works, and to give it a shot. I am trying to do the best my first year of training, to squeeze on noob gains (I am cutting though, cannot bulk at the moment) DAY 1 Incline Bench Press: 5, 6, 8 (Reverse...

ScottMarten‎, 03-29-2018 08:17 AM
03-29-2018, 09:25 AM Go to last post
7 217

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