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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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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
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Yesterday, 04:18 PM Go to last post
387 85,724

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
120 Pages
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04-27-2017, 07:36 AM Go to last post
3,578 496,490

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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04-19-2017, 01:55 PM Go to last post
359 111,300

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
21 Pages
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04-17-2017, 02:47 PM Go to last post
607 668,180

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
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04-19-2016, 12:44 PM Go to last post
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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 38,687

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
165 Pages
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4,931 723,201

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
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514 76,967

Trap-DL instead of squat. Particular case. Help Needed

I am designing my own training routine which is based on SS 3x5 and similar programs. And I trully need help according to my particular case. The problem is, I cannot barbell squat and DL at all ANYMORE due to a lumbar condition, so please do not say "perform them anyway''. I am...

HeMB‎, 04-27-2017 01:14 AM
24 425

Chest twice a week - Need advice

Hi, I’m an intermediate and I’m trying to set up a Upper body/ Lower body routine to hit my muscles twice a week. I want focus primarily on my chest since it's the area that's most lagging. I was reading an article and they said you should do the following routine twice a week: Compound Chest...

admatt5‎, Today 11:43 AM
3 131

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
28 Pages
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Today, 03:30 PM Go to last post
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Rate my program

I am cutting right now, and I have set up myself a push/pull/legs routine for the duration of the summer. I am doing 6 days on and 1 day off right now. I am an intermediate lifter and have been doing so for around 2 years, so I know what body parts to hit and the intensity to hit them at. I made...

BFeinstein‎, Today 03:16 PM
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Smile Arnold's workout split..

After searching for and trying multiple different training splits I found the one Arnold used for the majority of his bodybuilding career.. Monday: Chest, back Tuesday: Shoulders, bis and tris Wednesday: Legs Thursday: Chest and back Friday: Shoulders, bis and tris Saturday: Legs I...

nic_hendy‎, 07-11-2009 05:56 PM
15 33,092

New Forum Member - Program for gaining weight/Ectomorph

Hi everyone, This is my first post on the forum, so I'm appreciative for anyone who finds the time to reply to this post. So I guess I'm what you would describe as a Ectomorph - 5'10 height, just under 10 stone and 25 years of age. I have pretty thin bone and weak joints. I'm wondering...

DannyIrons‎, Today 11:58 AM
15 85

Absolute beginner.Need help figuring out workout plan.

I am 15 years old,almost 16,I'm just now starting physical training,I have no experience in exercise,but I've done a fair amount of research. I'm not really looking to ease into it that much,I'd say I have a decent amount of strength for someone that has never been too physically active. My...

NickTheSickDick‎, 04-28-2017 12:37 PM
Today, 02:06 PM Go to last post
7 292

overkill chest once a week or light workout more times a week?

I'm new to this website so please excuse me if i don't really know what I'm doing. I've been trying to get progress in my chest because it's been lagging. I kill my chest on whatever day I can (i don't have a solid schedule because of work and school). I'm usually sore for max 5 days. Usually...

Andycores‎, Today 12:46 PM
3 109

Overtraining schedule changes

Been training for about a year and a half now. This past month I've been noticing some overtraining symptoms and I even got ill one day possibly because of it. I'm currently on a week break to recover and I'm thinking about changing my schedule as of that seemed to have caused it. I've noticed less...

Saman63‎, Today 09:11 AM
8 143

Question about program for during cut

So I'm cutting and had a question about rep range. For example I use to rep 215 for reps of 4, 8 werks in and 10 pounds down, now I can only do 1 rep 2 reps max each set. Should I drop the weight or stay at the same weight and keep pushing?

Naviit‎, Today 11:31 AM
1 94

Advice for someone new to bodybuilding

So I pretty much just don't know what to do when I go to the gym. My school offers a gym for free that has all the equipment I could want, but I don't really know what half the machines do. I just recently started working out, really scrawny. Usually, I'll bench for awhile at around 75 lbs. When I...

Jake12121‎, Today 01:02 PM
1 49

Training 1 body part once a week?

Hi, so I've been pretty much sticking to training my muscles twice a week, for example: Monday - chest & triceps Tuesday - back & biceps Wednesday - legs Thursday - shoulders & arms Friday - chest & back Saturday - legs Sunday - rest

JoshMu12‎, Today 04:46 AM
Today, 01:40 PM Go to last post
4 158

How to Approach Injury (please help)

Hey all- Have a stress fracture in my elbow, can't train upper body for 3-4 weeks probably. My plan is to train legs 3 days a week (still a lot of leg exercises that I can't do) and then maybe some stair stepper the other days. I was actually planning on cutting really soon so luckily the timing...

camiarrobino‎, Today 10:55 AM
2 64

Plateau/strength loss and injuries...

Hey, long time lurker, first time poster. I've been on a 5 day bodypart split for almost 6 months now (per PT) and within the last month and a half I've sustained a bad back strain (almost done healing thanks to physical therapy; I can deadlift again, but at about 40lbs lighter), an elbow injury...

coeur‎, 04-26-2017 08:53 PM
Today, 12:56 PM Go to last post
2 105

How to Approach Injury (please help)

Hi all- Stress fracture in my right elbow, cant train upper body for about 3-4 weeks. I can do legs 3x a week and maybe stairstepper if i want to. How should I approach the situation to minimize fat gain and muscle loss? Mainly wondering about my diet. Gonna be pretty inactive, with no exercise...

camiarrobino‎, Today 11:45 AM
1 86

full body routine help

Looking into a full body routine 3x a week (mon-wed-fri) but cannot seem to find a routine that hits all the muscles.. I don't mind spending 2 hours in the gym I'm use to splits that are 45 minutes or so and I'm done but in order to hit most the body parts on a fully body don't know how...

JonBana‎, Today 10:24 AM
Today, 11:59 AM Go to last post
2 67

Looking for a new workout program

5'7" 150 lbs 17 yrs old (1 rm) bench: 215 squat: 315 Ive been lifting for 2-3 years and im just looking for a new plan. Im looking for a 4/5 day split for the summer and mostly focused on mass anyone know a good one?

tmoneylax4‎, Today 11:14 AM
Today, 11:58 AM Go to last post
2 46

can you be looosing muscle in your chest and be gaining in your biceps? for example

I'm cutting right now, and i'm with 500cals deficit (2000cals total), and I think I have been loosing strenght (maybe muscle as well) in my pecs, because I have not been able to lift as much as I could before. However, my bicep curls have been increasing! Can it be because chest is a bigger muscle...

kljypt‎, Yesterday 05:08 PM
12 191

Why is 2,3,4 plate recommended after a YEAR?

it's making me feel chit about my self. i was phuckin around in the gym initially, and my gains were sabotaged till now by my ignorance. So in the past 2 months or so ive went from squatting 60lbs to squatting 110lbs 3x5+ (i hit about 10 on amrep), from about 95 bench to 120 3x5, from 115...

Kubensis21‎, Yesterday 09:54 AM
Today, 10:57 AM Go to last post
18 402

Starting Strenght but want to stay lean?

I have concluded from lots of research that starting strenght is best for beginners. I want to be ripped but from what I have read the more you lift the more you get big muscles. I am afraid that if I do Starting Strength at the end I will be looking fat... Could I do a couple of cardio sessions...

Seanetic‎, 04-27-2017 02:40 PM
3 Pages
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69 941

Jim Stoppani's Six Week Shred

So I have noticed this being advertised on the site for a while now and thought about it. Never found any reviews or results for this workout program. But still I decided to try, I'm on day 3 now of this HIIT Training, Chest is pretty sore but whatever not complaining. Has anyone finished...

Gift3d‎, 12-12-2012 09:36 PM
3 Pages
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76 18,568

Am I going to overtrain doing this?

Planning to train twice a day because I feel once a day really isn't enough. I am 21m and eat really well and often and feel that I recover well due to me eating habits. I don't know why but I also don't really ever feel that fatigued, I am pushing myself on my 4th/5th set to failure for every...

chr1spap‎, Today 07:20 AM
Today, 07:59 AM Go to last post
3 114

Can't go to the gym, need an at home routine (beginner)

How many days a week do I exercise and what exercise do I do on certain days? I'm looking to burn 500 cals a day. Since I am just starting my fat loss journey, I am still pretty weak.

bstarkey16‎, Yesterday 04:41 PM
4 151

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