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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 4,767

Sticky Thread Sticky: The wait is over The Kris Gethin DTP MASS Trainer Video Series is here!

If you have transformed by following my Hardcore Video Trainer , now its time to put on 6 months of muscle in 4 weeks with the DTP Mass Trainer -...

Kaged Muscle‎, 07-30-2012 10:04 PM
17 Pages
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10-17-2014, 11:45 PM Go to last post
496 147,146

Sticky Thread Sticky: FIBER DAMAGE/FIBER SATURATION Blitz Training

Many users of PRRS have been asking about my FDFS training protocol, so I figured I would start a separate thread. Here is the article from IRON MAN magazine: FD/FS: Four Little Letters that Can Mean BIG GAINS! Warning: For those Iron Man readers who are afraid of stretch marks, cannot afford...

sixthsense‎, 08-29-2009 12:30 PM
5 Pages
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139 35,058

Sticky Thread Sticky: Ultimate 30-Day Beginner's Guide to Fitness Q/A

The ON Ultimate 30-Day Beginner's Guide to Fitness is a one-month course designed to teach you the essentials of training, nutrition, and supplementation. It's for anyone who doesn't know where to start. It's for those who think fitness is complicated or intimidating. This is fitness made simple:...

Muscle Mania Matt‎, 07-28-2014 12:07 PM
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10-18-2014, 10:04 AM Go to last post
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Sticky Thread Sticky: All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 12:00 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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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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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
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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
152 Pages
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Sticky Thread Sticky: Kelei Routines/Advice

My goal is to provide a framework and general guidelines for lifters of any experience level, knowing how to efficiently progress through the different stages (beginner/intermediate/advanced) can potentially save a lifter years of training time, what might otherwise take 10 years might take only 5...

Kelei‎, 07-13-2014 02:04 AM
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In need of a new split for MASS

Hi guys, been lifting for about 2.5 years. I've made some good gains with my workouts, gained about 35 lbs. I've had the same workout split though. Chest/tri, back/bi, shoulders, legs. Training about 4-6 times a week. I'm trying to put on as much size as I can. I need to change my split because I...

jfresh330‎, 09-21-2014 05:23 AM
09-21-2014, 07:25 AM Go to last post
14 416

Cool Rate/Tips on my Workout Routine!

***NOTE - All lifts say 12 reps, but they go 12,10,8,6, hence the four sets.*** Days go Mon (Back), Tues (Arms & Chest), Wed (Shoulders) Fri (Legs) -BACK- (1h 5m) • Chin Ups - 4 sets: 12 reps • Reverse Pull Downs - 3 sets: 12 reps • Lat Pull Downs - 3 sets: 12 reps • Straight Arm Pull...

Troopashd‎, 09-21-2014 08:29 AM
09-21-2014, 08:29 AM Go to last post
0 222

Workout program for speed and agility, need advice

I'm training for football (soccer) and the season has just finished, I'm looking for the best weight training (5 days a week) program for speed, agility and strength. Currently weigh 70kgs (154lbs) at 5'11, the season doesn't start until March next year so I'm looking to bulk up to 170lbs....

JuicyBrah7‎, 09-21-2014 08:31 AM
09-21-2014, 08:31 AM Go to last post
0 280

drop sets on bench press

i'm looking at doing some drop sets my bench press, mainly to change things up a bit from the same old same. my question is, after my warm up set, should i go for a heavy weight at the start that i can get 2-3 reps with, and then progress to light over 4 sets? or Light at the start (10-12 reps)...

asrto‎, 10-15-2006 03:49 PM
09-21-2014, 08:42 AM Go to last post
2 876

Layne Norton Old PHAT System

In Layne norton's old phat I belive he has it set up as: Upper Lower off Chest/Arms Back/Shoulders Legs off

jon69‎, 09-21-2014 07:48 AM
09-21-2014, 09:05 AM Go to last post
3 263


Hello My name is Stein R. Age: 26 Weight: 95kg (209 lbs) Height:1.87m (6"1') I have a few questions about Transformation. I was searching this site for a good workout plan to transform my body from a "normal" build to a more athletic look. There are dozens of plans, workout sessions and...

SrKaotik‎, 09-21-2014 04:21 AM
09-21-2014, 10:17 AM Go to last post
9 491

Exclamation Need help on the TM

I've been doing TTM for about 2 moths now and I have begun to stall. I was going up in weight on squats 10lbs per week the entire time and now I've been getting stuck just trying to raise it where im at. My log has went something like this: Week 1: Squat: VD 345 5x5, LD 285, 2X5 and ID 405 1 X...

Zarathustra21‎, 09-21-2014 10:42 AM
09-21-2014, 10:51 AM Go to last post
1 127

new-ish questions.

Alright, I haven't posted here (i think) I usually just lurk around, but I have a few specific questions for my routine. I've been at lifting for a few years off and on, but I've finally gotten a good schedule working for the last few months, and I'm going further and further to all out with it. I...

redwingsofbaron‎, 09-21-2014 10:26 AM
09-21-2014, 11:05 AM Go to last post
2 402

My 5/3/1 BBB - opinions?

ehy guys just wanted to know your opinion on my routine, i've been following the Boring but big template for 2 months now keep in mind for the whole period i've been reverse dieting out of a 6+ months low carb cutting phase (wich cost me a lot of strenght loss) my recovery was pretty slow so i...

m333llow‎, 09-18-2014 10:23 AM
09-21-2014, 11:15 AM Go to last post
16 753

This workout for cutting fat??

#2 Batmandublin Registered User Join Date: Sep 2014 Age: 34 Stats: 5'8", 186 lbs Posts: 7 Rep Power: 0

Batmandublin‎, 09-21-2014 01:22 AM
09-21-2014, 11:35 AM Go to last post
4 371

My Training Routine, Need Suggestions

Heres my routine : M : Chest/Back T : Arms W : Shoulders Th : Legs F : Chest/Back S : Arms/Shoulders Su : Rest

driedballs‎, 09-21-2014 01:09 PM
09-21-2014, 01:09 PM Go to last post
0 106

False grip.

Hi Everyone, I was watching Game of Arms, and I saw a second long clip of what looked like a guy doing lat pull downs with a false grip using a v-bar handle. When I say false grip I mean the type gymnasts use when doing slow muscle ups, so the hand wraps over handles rather than just holding it...

ninjagoon89‎, 09-21-2014 12:55 PM
09-21-2014, 01:25 PM Go to last post
1 123

HELP! Girlfriend needs a good beginner program!

Hey guys, I'd like to pick your brains a little. My gf wants to start lifting, and i need a good program for her. She is an absolute beginner, and though she lifted like a year ago for 2 months, she didnt really enjoy it - but now wants to start again. I was thinking of something simple like...

Gwyndane‎, 09-21-2014 03:52 AM
09-21-2014, 02:01 PM Go to last post
3 290

What Workout(s) Should I Use For Bigger Arms. I'm skinny fat

Hi, I'm 5'6, 173 lbs. I look much thinner than my weight and have really skinny arms which is why I started trying to gain weight but now I think my weight is just not gonna go to the right places unless I work out along with eating a lot of calories. I don't have want to work out anything but my...

Loonatics‎, 09-21-2014 01:56 PM
09-21-2014, 02:24 PM Go to last post
1 214

Adjusting HST routine for a cut?

Hey there, I'm new here and so I'm sorry if I offend anyone with my lack of knowledge of the forum, the people and fitness in general. What I want to ask is this: How should I adjust HST for a cut? or do I even need to adjust it for a cut? At the start of the year I resolved to get fit after...

AlkalineBased‎, 09-21-2014 03:45 PM
09-21-2014, 03:45 PM Go to last post
0 119

Work out routine advice please

Hi all, I'm looking for some workout routine help and could really do with some help on how to get started into a lifestyle routine rather than my usual 'hit the gym for a week and then get demotivated' routine... So I'm a 26 year old guy who works a busy job and so my out of work time can be...

pcole57137‎, 09-21-2014 03:46 PM
09-21-2014, 03:46 PM Go to last post
0 138

Starting Strength + Accessories

Hey guys, what do you think about my starting strength routine? I wanted to do dips instead of CGBP but my elbow hurts when doing dips so I switched. Is there anything I should change or switch around etc.? Feel free to give any advice, thanks!

randomuser2222‎, 09-21-2014 04:00 PM
09-21-2014, 04:00 PM Go to last post
0 153

Critique this workout please

Hello all I've been training for 13 months now, following this program for 8 months, with a few weeks of rest in between. h t t p://w w This is too much, right? Why do they put this online? Sorry for bad grammar/spelling.

ThomDee‎, 09-21-2014 03:40 PM
09-21-2014, 04:01 PM Go to last post
2 405

Rate My Personal Workout / Diet Plan

I know this plan isn't perfect, but I'd just like to know if this will help me reach my goals of just gaining some muscle. I'm 6'1, 200 lbs with around 17% body fat and a small belly. I'll be using this dumbbell workout, along with perfect pushup and an ab roller. Monday Dumbbell Squat ...

kma05‎, 09-20-2014 06:26 PM
09-21-2014, 04:58 PM Go to last post
10 383

Can you gain mass by working out once or twice a week?

I can only workout on tuesday, wednesday, and thursday. Is it possible to gain mass working out on tuesday and thursday, or just working out on one of these days? My goal is to gain mass, I used to workout four times a week, but now due to limited time I can't resume my previous program. If you...

flipside765‎, 09-21-2014 02:59 PM
8 310

Contemplating Bro Split (College workout advice)

Alright. so here's where im at. I almost my entire life have been on some kind of high frequency/hybrid 2x a week split. for example my entire senior High school year and summer i was on Legs/push/pull and i can honestly say thats my favorite split. But now cause im in college i don't have the time...

Cbeezy77‎, 09-20-2014 09:22 PM
09-21-2014, 05:34 PM Go to last post
7 429

Muscle Groups twice a week - Light/Heavy??

I am starting the 3rd week of a program that I put together myself. I just wanted some advice on it. I am hitting each muscle group twice a week, one time is with heavy weights and the second time is with light weights. I've been lifting weights for a while now, but this is the first time...

Twombly12‎, 09-21-2014 05:53 PM
09-21-2014, 05:53 PM Go to last post
0 114

Novice routine

Which is the best routine I could be doing right now? My goals are to cut down to 10% so I can bulk later on? I dont care much about strenght but more for aesthetics. In the short term. My options here are: Fierce 5 All pros beginner routine RPT Martin Berkhan style: -Workout routine: Tuesday...

armandoquintal‎, 09-21-2014 02:57 PM
09-21-2014, 06:01 PM Go to last post
11 285

Complicated schedule.. Advice needed.

20 years old. 6'2, 230 lb Infantrymen in the Army national guard and currently at a military college. Goals: Better PT score. (2min push ups, 2 min situps, 2 mile run), lower body fat percentage (get abs..theyre coming around slowly), and gain muscle. Situation and Schedule: We do PT mon-fri...

Patriot123‎, 09-21-2014 06:16 PM
09-21-2014, 06:16 PM Go to last post
0 142

Your thoughts on which direction to take weight

I've read about this already, but I just wanted to get each person's individual opinion on this matter. Just sort of something for me to ponder. I used to be just skinny, and now I'm skinnyfat and I have an opportunity to sign up for a gym with a partner rather than my weight set at home...

Archlvt‎, 09-21-2014 07:06 PM
09-21-2014, 07:06 PM Go to last post
0 106

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