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Forum: Workout Programs

What workout is best for your goal?

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  1. 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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 36,982

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 1,417,047

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
12 Pages
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03-21-2017, 03:53 AM Go to last post
341 99,028

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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03-21-2017, 08:46 PM Go to last post
605 653,439

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
113 Pages
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3,383 473,756

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
12 Pages
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341 68,881

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
80 Pages
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Programming for compound lift focused routine too difficult?

Im trying to create a well balanced routine to develop the fundamentals in a few major categories of athleticism like absolute strength, power, and functional relative strength as well. With this goal, I will be doing major compound lifts such as deadlifts and squats, will also be doing some...

mpatryluk‎, 02-23-2017 09:50 PM
02-24-2017, 05:52 PM Go to last post
9 421

Need to get cardio up for kickboxing session I attend once per week.

I have just started doing kickboxing once a week every Thursday. I haven't done any kind of sport or exercise for the last 6 months or so. I have been sitting playing games and studying. Anyways i just had my first session which was great... my cardio was of course poor but I managed to restore...

Stevew87‎, 02-24-2017 07:19 AM
02-24-2017, 06:09 PM Go to last post
7 243

Beginner workout routine, i weigh 55kg

Hey guys so i want to start gym but my goal isnt to become the strongest i want to be able to put on muscle and look good, not just being able to lift big amounts if you understand? for about 3 years ive been at home on my pc playing games for that many years and ive just had enough of it, i weigh...

martinsmor‎, 02-24-2017 02:04 PM
2 234

Post OH BB Row + Chin-Up vs UH BB Row + Pull-Up

Hey guys, I'm training mostly with compound movements similar to an adapted SS scheme: A: 3 x Squats 3 x Bench Press 1 x Deadlift 2 x Dips

jintonicc‎, 02-24-2017 02:01 PM
02-24-2017, 09:29 PM Go to last post
1 231

Are UL/PPL routines flawed?

Hey all, I'm just wondering whether there's a flaw that's been overlooked with the UL/PPL routine format. I'm referring to all UL/PPL routines, but for the sake of this thread I'll just reference Viking's UL/PPL as I like it the best. I like UL/PPL because it's easier to track weekly progression...

leidenesLK‎, 02-24-2017 03:51 PM
02-24-2017, 11:43 PM Go to last post
9 481

How can I bring out the max from all of these exercises?

Hi! I started doing only Overhead Press, Front Squat, Bent over row, and Deadlifts twice a week, and my workout still lasts and hour! But I want to include bodyweight exercises, pushup variotions, pull ups and dips, and also would like to do Barbell complexes. How should I do them to get max...

Akos89‎, 02-25-2017 01:34 AM
02-25-2017, 04:03 AM Go to last post
3 5,508

Mad cow 5x5

Hey all, started doing this a few weeks ago after hitting a wall on StrongLifts, (after doing for 7 months going five pounds up almost every time) and I downloaded a 5x5 log app that has the program and weights automatically updated. My question is, my bench press did not move up this week...

jvallstar36‎, 02-24-2017 02:53 PM
02-25-2017, 07:14 AM Go to last post
2 245

Can i get some help/input

I did post this on the fat loss section but i got no replies. I need to know asap as i plan to start either one of these on monday Hey guys, Hoping i don't get torn to shreds here as i have done in the past. Im just after some input an opinions please. Im 5"10 and `190lbs 22% BF. Im kinda...

Dan098‎, 02-25-2017 08:07 AM
02-25-2017, 08:19 AM Go to last post
2 137

home gym workout recommendation

Looking for a program that can be done in my home gym with a focus on losing fat. I have dumbbells, barbell and plates, power rack with pull up bar, an adjustable bench (flat, incline & decline), resistance bands and a jump rope. So the workout can't have any machine use or I need to be able to...

jbeezer48‎, 02-14-2017 07:15 AM
02-25-2017, 09:23 AM Go to last post
3 191

No Longer Feeling Sore After A Workout???

Hi , I made my own leg routine and completed it. I was sore for three days afterwards. I went back to the gym and completed it again with an increase weight load , but I did not leave sore. I like to wake up sore, so I know I did a good job. How can I make sure my workout really works and...

akashapiche‎, 02-25-2017 04:28 AM
02-25-2017, 11:36 AM Go to last post
4 294

Smile Beginner 5x5 Additions (I know...)

Currently doing Jason Blaha's 5x5 program. This is week 3. So far enjoying it and seeing results. The program is: Workout A Squat 5x5 Bench Press 5x5 Bent-over Barbell Row 5x5 Barbell Shrugs 3x8 Skull Crushers 3x8 Curls 3x8

KikStik‎, 02-24-2017 07:19 AM
02-25-2017, 11:38 AM Go to last post
16 1,119

chest and quads

it seems like I can only grow chest or quads one at a time. I am trying to add 2 inches to each this month. I've been doing an upper/lower split, really just trying to do more with bench and squat, but also including lots of back work, some calves, and a day with shoulder focus. Anyone have a good...

ironlionzion3‎, 02-24-2017 06:28 PM
02-25-2017, 01:13 PM Go to last post
3 220

Cant decide on routine

Hi, I'd like to know how to go about structuring a program, I've did some calisthenics before just messing around but with no real progress. I'm interested in competitive armwrestling. I've seen the routines in the stickies, I've also been researching alot on lifting and nutrition aswell as...

RadialDevial‎, 02-25-2017 03:53 AM
02-25-2017, 04:45 PM Go to last post
5 285

Best workout to do in 50 minutes

Hi guys, long time reader first time poster. I've been lifting on and off for years the last time was 3 years ago, so I'm a novice really. What I wanted to know was what workout would ye recommend for someone like myself who works full time and has 3 kids a wife, 2 dogs and very little time for...

Sopryan‎, 02-25-2017 01:52 PM
02-25-2017, 04:49 PM Go to last post
2 202

Looking for a routine...

A year and a half ago I herniated my L4/5 disc while deadlifting. Since then deadlifting is out as is bent over rows (can do chest supported rows), military press ( can do seated arnold press) and back squats ( can do front squats). Does anyone have a strength program someone like me can follow?

MisterAlpha‎, 02-25-2017 05:05 PM
02-25-2017, 05:05 PM Go to last post
0 164

Exclamation My Chest Routine (need advice from tall guys)

Hello everyone, I am around 6'7 and weigh in at about 205 pounds semi-lean. I have an ectomorphic (?) body type, been training for about 1 year and gained aprox 32 pounds in this time range. I feel like my chest is lacking and I wanted to know if there is something wrong with my routine that...

Robertbobo1‎, 02-25-2017 03:32 PM
02-25-2017, 05:20 PM Go to last post
6 207

Is working out a bodypart twice a week that effective over once a week?

So I've gotten what I consider pretty good results doing everything once a week for the last few years. I see online that the general consensus is working out each body part twice a week is better though. The thing is, I do so many sets per body part that if I combined days it'd take forever to...

Sources‎, 02-25-2017 05:02 PM
02-25-2017, 05:40 PM Go to last post
2 226

Working out alone

Hey everyone. I just changed to a new gym yesterday. Im out of planet fitness and into a real gym with real weights. I noticed a few things and had a question on spotters. So I do the Feirce 5 and because I am going from using a smith machine to acutual weights I cut my weight down by a lot. ...

Alan21‎, 02-23-2017 09:04 AM
02-25-2017, 07:38 PM Go to last post
7 430

A bike and dumbells... need a mega fat burning routine

Ok so I need to loose a hell of a lot of fat, I have dumbells and I have an excercise bike can anyone reccomend the best workout that includes only that equipment to shift fat quick?i was thinking about buying a curling bar and or an Olympic bar but do I really need it, will it make a workout...

D3ceptacon‎, 02-25-2017 04:49 PM
02-25-2017, 07:40 PM Go to last post
1 4,703

So many workout plans and exercises. Getting overwhelmed.

Hey guys I've been lifting about a year and a half and I watch so many videos and read so many articles that I dont think im doing the right stuff. I want to find a workout plan that does everything that I need to do to build as much lean muscle as possible. Im a skinny guy with a fast metabolism.

rwoods858‎, 02-25-2017 04:46 PM
02-25-2017, 07:41 PM Go to last post
1 4,735


Hello all! I'm following Jamie Easons live fit challenge. In phase 3, she says 30 sec sprint with 30 sec walk in between for 30 minutes. The problem is my heart rate goes above my fat burning max. Should I be concerned about this, or just go with it? I don't want to burn the muscle I've worked so...

mediceeyore‎, 02-25-2017 04:33 PM
02-25-2017, 07:44 PM Go to last post
1 4,640

Smile Hi new to is my program okay?

im 19 , 180 pounds , 20%bfat lifting for about 3 years im doing the push pull split is this okay? Monday - Chest / Shoulders / Triceps Chest Dumbell Bench press - 10x4 Dumbell Incline Bench - 10x4 Incline flys - 10x4

miguelfat‎, 02-25-2017 08:04 PM
02-25-2017, 08:04 PM Go to last post
0 186

Full Body Routine help please

Age: 40 Body Weight 169 Body Fat ~21% and working on it Height: 5'9" Hack Squat or Leg Press (depending on wait time at gym) Lying Leg Curl Chest Press Tricep Extension (rope) DB or BB Bicep Curls

alewisdvm‎, 02-25-2017 08:37 PM
02-25-2017, 08:37 PM Go to last post
0 174

Deadlifting Frequency (Times/Week and Sets/Reps)

I'm new here, so first I just want to say hello to everyone! Now that that's out of the way, on to deadlifting. I'm long-winded, so if this too long, just skip to the last paragraph. For the past 2 years, I've only worked out on average about 2 times a week, but it was 5x5 powerlifting, with a...

DiscoingGD‎, 02-22-2017 08:06 PM
02-25-2017, 09:06 PM Go to last post
3 253

New Chest Routine

Hey guys I'm 22, 6 foot and 172 pounds. I've been lifting for a year next month but really started a program in November. Before that I was doing 30 minutes three times a week of bull. I currently work chest two of the five days I'm lifting. My brother who is a competitive powerliftera and trainer...

Scanlon24‎, 02-24-2017 07:17 PM
02-25-2017, 09:43 PM Go to last post
7 377

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