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Forum: Workout Programs

What workout is best for your goal?

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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
13 Pages
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Today, 04:14 AM Go to last post
381 137,558

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
141 Pages
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Yesterday, 12:33 PM Go to last post
4,217 549,820

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
17 Pages
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07-19-2017, 11:51 AM Go to last post
484 125,269

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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07-16-2017, 11:17 PM Go to last post
611 698,302

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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2,421 534,098

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 1,521,710

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 43,269

When should I stop a set?

Exactly when should I stop a set? How can I tell that I should stop? Thank you :)

Notitia‎, Today 01:06 PM
2 18

About to embark on a cut after a 5 month bulk

Hello bros, what's the haps ? I have been bulking for 5 month approx on Fierce 5. I have made great gains, no doubt about it, both in strenght and size. I have also gained some noticeable fat which accumulated with my previous fat, as I started bulking as a skinny fat. ( had very low lean...

lordpatrick‎, 07-19-2017 03:25 AM
8 212

Inconsistent gym visits: focus on key routines or mix it up?

I'm wondering what would be a better focus of inconsistent gym workouts. Some weeks I go 5 times a week, some weeks twice, other times I'll be out of the gym for a couple weeks (usually when travelling and on vacation). In the times I go should I be focusing on very specific routines/workouts or...

Soulmancer‎, Today 12:28 PM
1 68

In a slump

What do you folks do when you get into a slump? Even before I developed a bad elbow, and now I have strained my back this week lifting furniture, I wasn't approaching my workouts with zest. I wasn't feeling weak, but feeling kind of flat. Of course the elbow & back have me even flatter.

kim59‎, Today 12:47 PM
1 33

"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
192 Pages
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5,748 817,761

My workout program. I feel its too much.

Hi there guys. I lifeted on and on for about 2 years now I'm back after a 2 years break. I am an ectomorph and this is my actual workout program: Day 1 Chest - 12 sets Frontal and lateral deltoid - 6 sets each triceps - 4 sets Day 2 Leg day Day 3 Back - 12 sets ...

Ady20‎, Today 12:03 PM
2 37

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
44 Pages
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Question Program for a skinny new beginner?

Hello! My name is Vasif and I'm 16 years old. Tomorrow I'm going to the gym but I don't know what to do. I have read some basic exercises like squats, deadlift and bench press. I'm the kid that is skinny and I have been like that for the most part of my life and I'm pretty tired. So yeah. My...

vasifv‎, Today 11:22 AM
Today, 11:58 AM Go to last post
1 82

UB LB PPL Question

Hey guys quick question here Is it possible to do this workout without rest in between? Like normally it is UB LB Rest Push Pull Legs Res

GazzMonkeyy‎, Yesterday 11:50 PM
9 155

Need some direction.. help appreciated!

Hi there, Just seeking some advice on the workout program I've been following. A quick bit about me - I'm 39 years old - Weight 252 (have been going up and down in weight since I was 19-20). Currently down from ~280. - Have been lifting consistently for the past 18+ months - although...

khonnan‎, 07-19-2017 12:23 PM
Today, 11:05 AM Go to last post
5 204

Doing Keto and need some veteran advice...

So I am on day 20 of a standard keto diet. I have been weight training for about 5 years consistently now and I began Keto at 210 lbs. I am 5ft 11 in and after keto for a few weeks my weight dropped to 192. I exercise multiple days per week. My typical regimen is full body work outs with heavy...

ToneBoneZ‎, Today 05:28 AM
3 109

Sports Performance Summit Debate: Review

The topic of debate was training frequency and per-session volume. Actual footage of the debate is not free to view, but thankfully someone did a nice review which you could watch here zRkozPHCjo4

dashdash89‎, Today 10:56 AM
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Is it possible to bulk a bit slower but get bigger shredded?

I was thinking of lifting MTW(Full body) then rest Thursday then do cardio on Fridays and Saturdays then rest Sunday. The diet would be surplus during MTW(Bulking) then just the TDEE or normal intake on Thursdays and Sundays and deficit during Fridays and Saturdays. Or would it be more effective if...

vlake93‎, Yesterday 08:17 AM
Today, 10:23 AM Go to last post
5 202

The deadly walk (special forces)

Im 19 and want to join the south african task force once I am 21. I currently do an hours pushups and half an hours pull ups a day plus 2,4-9.6km jog a day but I need to train for a 200km (124 miles) walk to be completed in 3 days while carrying a 50 kg object without dropping it. Any help in how I...

Doirche‎, Today 08:13 AM
2 104

Working legs 3 times a week benefits instead of 2 times?

Hi! I read somewhere that working a bodypart 2 times instead only 1 a week has huge benefits. What is your experiance, how much is the differenc between 2 and 3 / week? I do fullbody workout 2 times / week, doing only front squat and RDL, but my legs are small and I thought adding a quick...

Akos89‎, Today 08:03 AM
1 97
Today, 08:13 AM Go to last post
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Rate my Workout Routine

I have a 28-day workout plan. It consists of 28 days of working out, then 2 days of rest at the end of the cycle, before repeating the 28 days again. Each day focuses on a different muscle group. Monday; Legs - Leg Extensions - Leg Curls - Ski Sits - Calf Raises - Additional toning and...

DHooley97‎, Today 04:58 AM
Today, 08:11 AM Go to last post
4 113

Unhappy Keto to Bulk Mode - Need Help

Hi guys, New here - long time skinny fat body, decided to do something about it. First cut, then bulk. Started 10 weeks ago a Keto diet at 178.5 pounds and was able to go down to 155.5 pounds = 23 pounds. Did not want to take a break at all so I don't get out of the gym lifestyle - equipped...

isoufy‎, Today 02:13 AM
Today, 07:55 AM Go to last post
9 151

UL+ Routine

I am almost finished my mini-cut and 4-day UL 7 week mesocycle I am running which involves straight sets and increasing volume every week then deload. One of the problems I am facing is that as the volume for each exercise increases the workout get to long. I have come up with a 5 day version that...

LDali‎, Today 03:56 AM
Today, 06:26 AM Go to last post
3 73

Switching to Calisthenics tips?

Hello, I been lifting for two years now. I've grew an interest in calisthenics recently. I have a good size but I think calisthenics will help me look more ripped. Are there some important information I should know before starting? Dos and Don'ts? Also I'd appreciate calisthenics workout programs...

lemonpopper‎, 07-18-2017 08:42 PM
Today, 06:11 AM Go to last post
6 545

Out for 3 weeks, how much will it affect me ?

so im in a different country rn for about 3 weeks which means that i have to put all the hard work and focus that ive put into the gym on hold for the time being. i am worried that im gonna lose some muscle mass or get fat or something so i dont know if i should be super worried or if i can recover...

lostheswolest‎, Today 12:16 AM
Today, 05:41 AM Go to last post
2 139

Program change ideas

Hi all, I am considering switching up my program and am a bit stuck for ideas. I'm mid-30s and only been lifting for around 3 years and have tried to focus on the compound lifts during that time. I'd like to continue with that focus while trying to increase strength and build muscle. I'd like...

leadmundo‎, Today 02:02 AM
Today, 05:38 AM Go to last post
3 136

Tbar rows

Trying to get a bigger upper back to get the v taper look. Very close grip t bar rows or wide grip t bar rows? Currently doing medium grip and squeezing da back plates together.

Ram132G‎, Today 03:02 AM
Today, 05:37 AM Go to last post
1 108

Help me out guys.

Hii, I'm a 18year old trying to figure out the right way to get big. Right now I'm 82Kilos. I was 62kilos at the beginning stages. I gained 20 Kilos Within the 4 months of Gym. I started to eat more and I'm taking a Gainer supplement. I have changed a lot. But now i think i'm having excess of...

Dontgiveup7‎, 07-10-2017 06:27 AM
Today, 05:30 AM Go to last post
8 660

Fat loss workout

I'd like to lose fat, and gain muscle, as I'm sure most people would like to do. I am however not sure where to start! Currently I'm doing 5x5 stronglifts with 50 mins of cardio every morning, is this a good routine? And where can I look for good advice on workouts that is helpful and not behind...

TheFullMontea‎, Today 03:23 AM
Today, 05:26 AM Go to last post
2 102

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