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Forum: Workout Programs

What workout is best for your goal?

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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
13 Pages
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370 83,591

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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3,570 494,306

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
359 110,072

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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2,396 509,115

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
607 666,583

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 1,447,003

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 38,467

Please help

Im currently running P.H.U.L and I have a question about skipping days.. The program is Monday: Power upper Tuesday: power lower Wednesday: rest Thursday: hypertrophy upper

Fatification‎, Yesterday 11:32 PM
Today, 06:40 AM Go to last post
4 96

Is this a good full body routine?

So I've decided to go for Full Body 3 days a week. Here it is: Sets listed first Workout A (squat, bench, row) Squat 2-3x6-8reps BB Bench 2-3x6-8reps BB Row 2-3x6-8reps Romanian Deadlift 2-3x10-12reps

DogletDusk‎, Yesterday 04:15 PM
19 249

The last push for summer

Hello everyone! I've been going to the gym for the past 2 or 2½ years and I'm very glad for my results so far, but I would like to hear your opinions and some ideas from you guys! So far I've been doing some different program both self-made and found around the internet. But I would be very...

Fiskefisk‎, Yesterday 02:54 AM
7 183

Crossfit to weight-training...Need a program

Background: 2 years crossfit (don't judge me). Didn't lift before. Looking to switch it up and focus on strength training and aesthetics. 5'8" 157lbs. Currently cutting on a bro-split but recently learned that's not the way to go from this website. Was looking at fierce 5 should I do the novice...

LPD11‎, Today 03:57 AM
Today, 06:08 AM Go to last post
2 57

Lightbulb Please I request wise advice

Hey i am 16 years old i am a sophomore and i am thinking about joining football, but at the same time i am lifting weights, do you think it is good to lift with the football team, then later on i hit the gym like 30 minutes later and start gyming and doing my own thing or do you think this is over...

Ladykiller420‎, 04-24-2017 10:07 PM
6 173

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
27 Pages
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808 72,493

Working out 6 days a week,Good or Bad?

Hi Guys, I have been working out for 5 months,When i started i didn't know anything about bodybuildng my friend told me to train each muscle each day 6 days a week but i didn't see much improvements after following this routine for 5 months. Need your advice,should i follow this routine? or...

Tommax007‎, Yesterday 06:22 PM
Today, 03:52 AM Go to last post
7 198

4-day Split Review

Hey, so I created a routine below to focus on building strength with some hypertrophy: Monday: Chest/Tricep: Bench Press 3x5 Dumbbell Incline Press 3x8 Chest Dips 3x to failure Tricep Rope Pull Down 3x10 Tuesday: Back/Bicep: Deadlift 3x5

admatt5‎, 04-23-2017 09:30 PM
Today, 03:28 AM Go to last post
21 393

Cookie cutter **** rant

Hello guys i am new here and i am just noticing that there is a lot of minimalist, linear progression preaching on here. All the programs listed in the sticky are cookie cutter novice **** and none of them feature anything other than linear progression. I think that there should be Intermediate...

rackpull88‎, 04-24-2017 07:40 PM
17 382

Rep range

I'm currently using practical programming and have seen great strength gains so far. Bench has gone from 135lbs for 3x5 to 220lbs for 3x5, squat has gone from 175lbs to 265 for 3x5 and deadlift has gone from 220 lbs to 330 lbs for 1x5 all in 10 weeks. Thing is, I'm reading now that to build...

JhNcf‎, Yesterday 11:10 PM
2 131

Question Am I headed in the right direction?

Hey all! So, in my senior year of highschool, I finally decided to focus on losing weight and went from 220 to 180 pounds and went from a size 40 waist to a 32 (I was and still am 6ft). That was three years ago and now I'm 200lbs at a 34 waist and I'm honestly pretty content with my physique....

IJLFN0809‎, Yesterday 09:17 PM
2 129

Improving Vertical Jump

Hello, I have been looking to increase my vertical jump which at the moment without any prior training is 25.4 inches. I am looking to do this for sporting activities like Athletics. I have read that strength training can increase jump height, could someone suggest a workout or series of exercises...

RumbleCrumble‎, Today 01:17 AM
1 88

Beginner in need of a program

Im 19 almost 20 years old 6 foot 1 and 220 punds. I've just joined this site and ive been going to the gym here and there for some time. This fall im going to college and honestly i dont like the way my body looks right now so i would like to get in good shape throughout the summer and get rid of...

Rightan‎, Yesterday 11:44 AM
6 166

Do you think working out at night is bad for you?

Usually i go to the gym at 8:15-8:30 pm and finish at 9:15 - 9:40pm By the time i get home and eat it's about 10pm. I then get into bed by 11pm However i feel like it's always hard to sleep. I've been doing this for a while now and my body has adjusted but i still find it hard to...

kiko44‎, Yesterday 02:03 AM
Today, 01:55 AM Go to last post
14 225

Can you guys tell me of too much for chest and bi's?

Hey guys, this is my lifting routine for chest​/Bi's Chest Incline db press- 12/10/8/8 Currently doing 50/65/75/80 Incline db flys- 12/12/10/10 Currently doing 15/20/25/25 Flat db press- 12/10/8/8 Currently doing same as incline Champagne press-12/10/8/8 Currently doing 25/30/30/30

Wawaislife‎, Today 01:13 AM
1 76

Opinion on my Training plan for Strength/ Aesthetics. Fairly New

Week 1  Day 1 : Legs Squat 2 x 12 2 x 5 1 x 3 Front Squat 3 x 12 Leg press 4 x 12 Calf Raises 5 x 20 Knee Extensions 4 x 12 Hamstring Curls 4 x 12 Lunges 3 x 12

JoseLugo2000‎, Today 01:24 AM
1 84

Exclamation Programming Halp Please <3

Hey whomever I was wondering if anyone could please give me some advice on my programming. I'm almost 18 years old and I've been lifting for a little over 8 months now, admittedly I went into training blind and I never did any 5x5 Starting Strength or Stronglifts etc.. I'm really into...

OriginalMilk‎, 04-24-2017 12:45 AM
9 199

Review my workout

Age 40 Height 5'9" Body fat currently 17% and still on a cut Weight currently 164.1 History: 5 shoulder dislocations prior to 2000. Had arthroscopic stabilization surgery, but still have anterior deltoid atrophy and decreased range of motion, prohibiting holding squat bar behind head or on...

alewisdvm‎, 04-24-2017 04:55 PM
10 201

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
10 Pages
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Today, 12:00 AM Go to last post
279 34,444

What is considered a good number of kipping pull-ups?

I am doing 30 kipping pull-ups each crossfit session. My crossfit coach says that 100 kipping pull-ups is considered good. Is he right?

DavePi‎, Yesterday 04:06 PM
12 232

"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
163 Pages
1 2 3 4 5 ... 163
Yesterday, 10:57 PM Go to last post
4,871 716,185

what is a good intermediate program

i am now an intermediate lifter and minimalist programs just wont cut it for me anymore, my goal is size and strength still and i am trying to find a program that can let me improve this, pls be concurrent style no linear thanks also this is my first post i just join bodybuild today from...

rackpull88‎, 04-24-2017 04:00 PM
Yesterday, 10:45 PM Go to last post
17 361

Hashimotos, bad back, Reflux, nearly mid 40s, am I screwed?

I put on 16kg in 4 months just from coming off my medications, I wanted to see if I had any thyroid left, functioning about 25%. Anyway Im now 35kg overweight and I am exhausted after a work out. I swapped from desicated thyroid back to synthetic T4 and T3, but I havnt lost weight since on the...

cuttnback‎, 04-24-2017 04:48 PM
Yesterday, 08:42 PM Go to last post
3 105

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
17 Pages
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Yesterday, 05:44 PM Go to last post
500 76,106

Rest Days

Hi Guys, I was wondering how many rest days i should have per week from lifting weight? I am looking to build muscle and bulk up a bit. Cheers

jcollins127‎, Yesterday 11:32 AM
Yesterday, 02:42 PM Go to last post
3 115

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