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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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  2. Discuss Olympic lifting and your personal programs.

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How to calculate my HST second cycle weights ?

I searched a lot for any article or even the official website for hypertrophy specific training with no results ! What if I finished my 10th week - strategic decondition - of HST, Will I start again with 15th reps 2 weeks again ? And how to calculate the weights for this second cycle after...

akelsaman‎, 01-09-2019 11:17 AM
01-09-2019, 11:17 AM Go to last post
0 170

Cool Does anyone knows what could be my BF%?

I'm 149 lbs 5'9" can't update picture here please check on gallery. Thanks in advance. I got some fat weight past months lol.

Enzo8630‎, 01-09-2019 11:07 AM
01-09-2019, 11:09 AM Go to last post
1 196

What do you more experienced guys think of full body, 3 day splits?

worked out constantly in high school, completely vegetated first two years of college, started lifting again almost a year ago. just started full body, 3-day a week program.. what are you experiences/opinions on such programs for beginners? (also doing cardio 3 of the 4 off days.. low...

ChefXplode‎, 06-07-2009 09:13 PM
12 Pages
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01-09-2019, 11:09 AM Go to last post
330 143,958

Exclamation New workout program RPT/Compounds, please critique

Workout A - Tuesday Squat: Bench: Weighted Pull-ups: Workout B - Thursday Deadlift: OVerhead press Weighted neutral chin ups:

lewisjwhite‎, 01-08-2019 11:54 AM
01-09-2019, 08:30 AM Go to last post
18 458

Complete list of "push" and "pull" exercises wanted...

Greetings All! I had an interesting conversation with Pete (one of the founders of Gold's Gym) while on vacation in Mexico recently, and as a novice weight lifter, asked his advice on what to do. I'm almost 43, 6'5" and about 215 lbs. I'd like to increase muscle size and strength. Pete...

jonnierocks‎, 04-25-2005 10:08 AM
01-09-2019, 08:26 AM Go to last post
7 31,847

Please review my PPL routine.

Hi all, I have been off the racks for a while (6 months to be exact). Preceded by 2 years continuous dedication. in the past 6 months I attempted to workout twice but I did not make it past the 2 weeks warm up. I have now gained 10kg and lost a lot of muscle. Recently switched to a less...

mbalooshi‎, 01-08-2019 04:51 AM
01-09-2019, 07:43 AM Go to last post
7 292

Early Morning workout

Hey Folks - the new year has brought an abundance of new starters to my gym, and it is becoming increasingly difficult to get a good workout due to this, so I am thinking about switching to an early morning workout (around 5am). Of course I will do my research and decide what fuel my body needs...

AndyW45‎, 01-07-2019 03:56 AM
01-09-2019, 05:44 AM Go to last post
9 548

Fierce 5 on a cut??

I know this has already been addressed, but I am asking anyway. I am a 28 yo male, height 186 cm weight cca 93 kg. My stats are: Sq 100 kg 5x5 BP. 80 kg 5x5, cca 100 kg 1 rm Dl. 150 kg 1 rm, though its closer to 140 now Ohp. 50 kg 3x5 easy I want to go to an extended cut until summer,...

godgivengulas‎, 01-09-2019 03:30 AM
01-09-2019, 05:00 AM Go to last post
1 213

Want to get bigger, badder and shredded

View profile for current stats. Tips? Want to be bigger and cut up shredded Been working out hard 3 years. Various workout plans along the way.

regmann‎, 12-18-2018 10:26 PM
01-09-2019, 01:30 AM Go to last post
24 1,493

Lyle Generic Bulking ABA

20 5 9 173 Was wondering if I can run the generic bulking routine at ABA for maintenance. Am getting busy at work and school for a couple months and just want to lay back on the training. Could this work if I eat at (or close to) maintenance?

BoBSMVW‎, 01-08-2019 08:25 PM
01-08-2019, 08:28 PM Go to last post
1 191

Advice on Coach Prep

I am a first timer tying to compete in Bikini. I feel very lost as to what type of coach to hire because most charge a lot of money so I went with a particular well known female pro IFBB who was reasonably priced and she provided me with a list of protein sources, fat sources, veggies etc and...

chicmom‎, 01-07-2019 08:19 PM
01-08-2019, 06:50 PM Go to last post
6 248

AM Boxing PM Weights

Hey all, Chasing some feedback on my workout plan, am I overtraining, is there enough rest, am i a pussy, should i do more. I've been training boxing and weights on and off for the past 7 years but have never had the opportunity to train both of them at the same time (gym memberships are...

masonb62‎, 01-08-2019 12:11 AM
01-08-2019, 06:33 PM Go to last post
8 284

Please help with DIY workout plan

Hi! I have had some experience with weight lifting for a couple years now. I started with a trainer but then that quickly become too expensive. I have shelled out a couple 100 $ twice for fitness Instagram model cookie cutter workout plans - which helped for the few weeks I used them but then as...

millytgains‎, 01-08-2019 02:21 PM
01-08-2019, 06:20 PM Go to last post
3 206

Getting strength back for 1st strongman comp

Hey all. It’s been awhile since I’ve posted. I’ve been off and haven’t worked out in two months due to a shoulder injury. So now that I’m back in the game I thought my New Year goal would be my first novice strongman comp at the end of March. Its Kinda of a highland game hybrid. So basically I want...

Ckdjim‎, 01-08-2019 06:41 AM
01-08-2019, 02:31 PM Go to last post
1 249

need advice on my form!!

Hi guys, I’m pretty new to lifting and I’ve just incorporates the Romanian deadlifts into my routine. I have a curved spine due to poor posture so it’s hard for me to tell whether my form is correct (back is straight) however I can definitely feel the pull on my hamstrings. Could you...

btm2001‎, 01-08-2019 01:52 PM
01-08-2019, 02:29 PM Go to last post
7 191

Can't effectively improve my PUSH but PULL is skyrocketing

Just like the title says; I'm really - really struggling with my pushing : Bench / Ohp / Dumbbell shoulder press ... no matter what I do. Coming from 1 year of FIERCE 5, I started september 2018 (on viking's bare bones) with a 70 kg x 5 bench and now, 4 months later, I'm struggling at 74 x 5...

Polst89‎, 01-08-2019 01:17 PM
01-08-2019, 01:56 PM Go to last post
7 198

Gonna add a set to my back and bicep workout

I will add a set to my weighted chins, but here's my pull/back and bi workout. Should I do less pull-ups, or keep them for the volume aspect? Should I just do 4-5 works sets with chins and/or just do drop sets to get the same volume benefit? I dunno, but I enjoy this session but I'm taking mah...

SpeculatorSam‎, 01-07-2019 04:45 PM
01-08-2019, 01:02 PM Go to last post
3 209

12-Wk Hardcore Daily Video Trainer by Kris Gethin

If you have followed this program (or Body by Design), use this thread to publish your before and after images and inspiring stories/struggles. Be transparent...

Kaged Muscle‎, 03-24-2011 09:05 AM
235 Pages
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01-08-2019, 12:42 PM Go to last post
7,037 1,037,865

High Frequency Studies Flawed

All the studies I have read on training full body vs "bro splits" seem to be flawed in that it don't go into detail what type of training style the subjects were doing before the actual study, the studies elaborate on training "experience" but not training program ran before the study. I believe...

fairbjosh‎, 01-08-2019 05:10 AM
01-08-2019, 12:03 PM Go to last post
6 278

Over 40 Effective Workout Program

Hi I'm looking for a good workout program for those of us over 40 years old. Ideally looking for a 3 or 4 day a week program. My goal is to lose fat while gaining more lean muscle mass. Would really appreciate recommendations on a program to follow that will meet these goals.

Alx8‎, 01-07-2019 04:26 PM
01-08-2019, 11:40 AM Go to last post
9 330

Dangerous suggestion in the "AllPro: A Simple Beginner's Routine part VI"

Q12: Can I substitute any of the exercises in this routine for other exercises? A: as a general rule, no, you can't (barring certain situations where an injury may prevent you from doing a specific movement). One exception being the curls, which can be substituted for standing upright rows (LINK)....

namewastaken1‎, 01-07-2019 03:54 PM
01-08-2019, 11:35 AM Go to last post
28 589

Bulk or cut?

I've been working out for 2 years total, on and off due to relationships and laziness. I've bulked and I cut (first photo is before and after bulk, second is after cut), I feel like I'm doing it wrong and I need help. I've wasted away roughly around $1,500 on personal training (bulk and cut...

Cal9233‎, 01-08-2019 11:12 AM
01-08-2019, 11:12 AM Go to last post
0 140

Trying to simplify my approach

Hey guys. I am trying to simplify my approach to training. After years of switching programs constantly, overthinking, and pushing volume to the point that I hate working out, I am burnt out. So, after reading a lot, I am going to give a simplified 3 day per week routine a try. Any advice is...

ThrowRUST‎, 01-08-2019 05:19 AM
01-08-2019, 07:16 AM Go to last post
2 148

5’11, 100lbs, in Need of Serious Help

Posting here since I’m not sure which to post in. Hey all, I’m a male model seeking to gain 10-20lbs, and that’s it. I have no wish to become buff, or gain any more muscle mass than I’d like to. I wish to remain sub 120-130lbs, no more, no less. I have a high metabolism, and I’m currently...

MartyrOfHell‎, 01-07-2019 07:12 PM
01-08-2019, 05:40 AM Go to last post
6 255

Smile My instructor led beginner programme advice

Hi guys. I am new here and I had a gym induction today. Starting my official first day on Monday. My instructor made this programme for me. Is this right for someone starting out because he didn't include any compound movements? All of them is machine based. Here is the plan. Reason I ask this...

JohanLiebert92‎, 01-04-2019 02:26 PM
01-08-2019, 02:38 AM Go to last post
23 508

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