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Forum: Workout Programs

What workout is best for your goal?

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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 08:53 AM
221 Pages
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Yesterday, 01:13 PM Go to last post
6,623 859,534

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 02:07 PM
95 Pages
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12-14-2018, 04:36 PM Go to last post
2,821 699,557

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 07:55 AM
28 Pages
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12-14-2018, 01:19 PM Go to last post
838 389,132

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 12:51 PM
22 Pages
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12-11-2018, 03:53 PM Go to last post
657 888,934

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 07:27 PM
19 Pages
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12-08-2018, 07:48 PM Go to last post
562 326,484

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 2,063

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 07:00 AM
2 Pages
1 2
11-19-2018, 08:39 AM Go to last post
48 51,938

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 1,980,776

reducing system keto plus premier n keeps taking a gander at our audit. What is keto plus premier? keto plus premier is a total work out affiliation which joins world's speediest keto plus premier game-plan, planned eating logbook, suppers and rules from guaranteed accomplishment masters to help...

wagrthtyu‎, Today 12:40 AM
Today, 12:40 AM Go to last post
0 1

Good beginner program for 15 yr old girl?

Hello, I am a 15 year old girl who wants to start weightlifting to look better and feel stronger, I've been program hopping recently and decided to settle on a full body custom routine I made following guidelines. I was wondering if this routine is good for my goals and if I should make any...

thafiona13‎, Yesterday 07:54 PM
Yesterday, 11:21 PM Go to last post
1 99

8 Day Lifting Cycle - Hyper/Strength - Thoughts?

Hello everyone, I've been doing this cycle for my lifts now and would like some feedback: Day 1 (hyper) - Chest/Tri - 3-4 sets of 10-15 reps (all exercises) Day 2 (hyper) - Back/Bicep - 3-4 sets of 10-15 reps (all exercises) Day 3 (hyper) - Shoulders/Legs - 3-4 sets of 10-15 reps (all...

Lifter2018RU‎, Yesterday 10:22 PM
Yesterday, 10:59 PM Go to last post
6 116

Help with a routine to get healthy

Hi everyone, I have attached my results of a recent inbody scan. Can I please get suggestions on what I should do as a routine for age defying purposes, in particular maintaining strength/function? weight lifting? cardio? both? I am not interested in any aesthetic improvement but would like to...

Gryphon16Bison‎, Yesterday 10:35 PM
Yesterday, 10:35 PM Go to last post
0 63

Looking for a new routine..

I'm a 17 year old and I started weightlifting around mid-September. I'm about around 120 lbs and my plan is to bulk up. Lately, I've been feeling burnt out when doing my 4-day workout split. I have been getting less sleep hence probably because I workout at night and would be stressed out the next...

joshdg01‎, Yesterday 01:07 PM
Yesterday, 10:32 PM Go to last post
12 231

For those that have done icf 5x5

Do you do this program every other day.. Or say you doing Monday Wed Fri. Do you take sat sun off.. Or do Monday Wed Fri then Sunday Tues thur..and so on.. Thanks

drillking83‎, Yesterday 04:16 PM
Yesterday, 09:51 PM Go to last post
1 120

Push/pull/legs Routine

Hello. I am trying to develop my personal training program. I love ppl mode of training ( i train for arround 5 months but i think i have way too much volume and i should change some exercises ). This is a day for push : I like to do push and pull TWICE A WEEK *** IS TOO MUCH VOLUME TO MY...

calin9802‎, Yesterday 09:22 PM
Yesterday, 09:22 PM Go to last post
0 87

5 days on 5 days off/ anyone that travels for work?

I just finished the 8 week Arnold mass program, and I’ve seen great results. My bench, squats and deadlifts have all increased drastically and I’ve gotten some good gains. The downside to all of this is I travel for work (pilot) and I’ve had to Uber to planet fitness (ugh lol) on my layovers....

VoodoF15‎, Yesterday 10:23 AM
Yesterday, 08:43 PM Go to last post
3 145

Fierce 5 fail reps

Hi mates i have a question regarding failing reps. If i fail to get 5 reps on my second set on bench for eg should i stop the exercise or keep doing the 3rd set regardless if i fail my 1st or 2nd set?

Sl4y3rPT‎, Yesterday 08:38 PM
Yesterday, 08:41 PM Go to last post
1 105

Upper lower body workout split order

This is what I'm doing now: Mo: Lower Tue: Upper Wed: rest Thu: Lower Fri: Upper Sat: rest Sun: rest

skankhunt85‎, Yesterday 07:55 PM
Yesterday, 08:06 PM Go to last post
1 100

Is it better to train two days, pause two or train one then pause one?

If I have a 4 day workout program in which I do routines A and B on two days, and rest two days, is it better to do: Day 1: A Day 2: B Day 3: Rest Day 4: Rest or Day 1: A

dujuivnliftbro‎, Yesterday 02:34 PM
Yesterday, 07:20 PM Go to last post
3 136

Thoughts on a P/P/L 4-5days a week

So I saw this workout program doing sth like: WEEK 1:P/P/R/L/R/P/P WEEK 2:R/L/R/P/P/R/L WEEK3: R/P/P/R/L/R/P And so on ... It turns out to be around 4.2 days a week on average(hitting every muscle once every 6 days). The scheduling is terrible, but I dont mind it as i am in high school and i...

nikola1808‎, Yesterday 03:55 PM
Yesterday, 07:10 PM Go to last post
3 126

Does anyone know a good workout to go from overweight (slightly above slightly) to..

Does anyone know a good workout to go from overweight (slightly above slightly) to shredded? I'm about 174cm and weigh about 83-84kg (5'7, 182lbs). Can also note that I'm on the ketogenic diet. Preferably a program where I don't have to lose fat and then bulk, but lose fat while at the same...

Rexify‎, Yesterday 04:09 PM
Yesterday, 07:07 PM Go to last post
9 200

Effective workout to maximize strength and hypertrophy on same day(push)?

My current push day workout is BENCH PRESS 4X5 BB PRESS 6x4 CLOSE GRIP BENCH 6X4 This is to imrpove my bench, then i go on to more hypertrophy based exercises: BB SKULLCRUSHER 10X3 LAT RAISES 10X3 CABLE FLYS 8X3

TheBronzeBomber‎, Yesterday 06:39 PM
Yesterday, 07:03 PM Go to last post
1 84

Hey new gym goer

Hey guys so thanks for the chance to talk and ask questions here first a little about me 38 years old and 5'8" in height started the gym in November and weighed 14st7 been going a month now and got my weight down to 13st7 so that's good I am aiming to be a even 13st and then any future increase...

xtinc‎, 12-14-2018 12:50 PM
Yesterday, 06:34 PM Go to last post
22 412

Better 5/3/1 Template

Hello all, I just finished three months of Fierce 5, my numbers are kind of plateau-ing and I'm looking to switch programs. Ideally I want to build strength and if I can add a little muscle even better! After hearing so much fanfare for 5/3/1 I've looked into it and I'm indecisive about which one...

RecoomeKick‎, 12-14-2018 02:51 PM
Yesterday, 06:18 PM Go to last post
8 290

"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 08:03 PM
258 Pages
1 2 3 4 5 ... 258
Yesterday, 06:05 PM Go to last post
7,713 1,252,937

arms skinny from the front big from the side

My arms look thin from the front, from the side my bicep really pops and arm looks thick. Here is what i do for arms TRICEPS bench press close grip 4x8 tricep dips 3x8 skullcrusher(barbell) 4x8 BICEPS bicep curl (barbell) 3x5 bicep curl (dumbell) 2x8 normal then 2x8 having elbows tucked...

Langstaff420‎, Yesterday 05:20 PM
Yesterday, 05:54 PM Go to last post
3 72

Workout routine from succesful PT...

Hello all, I recieved a workout programme from a very succesful PT in my area. I thought this was a great programme until I did some reading on here and now I’m not sure... Please give me your opinions on the following: 4 sessions per week Chest & Triceps Barbell Incline Bench - 4 x...

BnadnerB‎, Yesterday 05:52 AM
Yesterday, 03:33 PM Go to last post
12 292

Question Looking for advice on 3-day a week Full body program.

I'm returning to gym after a 2 year break. Heading into a 3 times a week Full body program. I got a good amount of experience, and even though I have been out of the gym I can still pull some okay weight. So im looking for advice as an intermediate. I need advice on how to structure diet...

oliverbak‎, 12-14-2018 12:46 PM
Yesterday, 03:19 PM Go to last post
13 449

Need help coming up with a weekly workout routine

I am trying to come up with something for my hubby. Unfortunately he's the one who has to take our kids to all their extracurricular activities throughout the week. With school and work in the mix, it only leaves the following days open for a meaningful workout in the evenings: Monday Thursday...

blacksaibot‎, Yesterday 09:34 AM
Yesterday, 01:37 PM Go to last post
1 120

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
11 Pages
1 2 3 4 5 ... 11
Yesterday, 12:22 PM Go to last post
319 34,404

My personal trainer has given me a plan, is it correct?

Hi. I have a personal trainer for 5 days a week for 1 hour a day Monday to Friday. I am a beginner and been doing it for around 4 months now. I have seen some improvement but not much. We have changed the plan a few days but the most recent one he has given me is this: Monday - Legs, chest...

Spence232‎, 12-14-2018 08:07 PM
Yesterday, 09:34 AM Go to last post
8 271


Hi, I am 14 years old and started bodybuilding 5months ago. And now there is this story I heared about saying that each year you do bodybuilding You will build less muscle than the last year. And I was asking myself if at 14 years old without having a lot of testosterone I will decrease my...

micheal07‎, Yesterday 09:13 AM
Yesterday, 09:30 AM Go to last post
2 98

Michael B Jordan workout and diet?

Hi, i was wondering if anyone had the exact workout program of Michael B Jordan and macros? I was look at a video from BuzzFeed where someone trained with Jordans workout coach for 30 days. I would really like to try that program and food prep, but coudnt find anything of relevance on google. ...

kevinmira‎, 12-14-2018 04:08 PM
Yesterday, 05:15 AM Go to last post
14 349

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