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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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Newbie

Hi everyone, I just subscribed this forum. I'm a 17-year-old guy from Italy (so sorry for my english) and two weeks ago I started to frequent a gym. My target is to gaining mass beacause I'm very skinny (180 cm x 63 kg). I understood that I've to get a calorific surplus and now I need to set up a...

leo3011‎, 06-05-2018 08:19 AM
06-08-2018, 11:20 AM Go to last post
7 220

Fierce 5 novice - progression question

I am running fierce 5 novice and I have a question regarding the progression scheme. Both workout A&B exercises increase in weight every week. There are 3 workouts per week, alternating between 2 workout As (or 2 workout Bs) and 1 workout B (or 1 workout A). My question deals with the...

charlies1902‎, 06-08-2018 12:07 AM
06-08-2018, 10:32 AM Go to last post
2 194

All Pro beginner's program for a 42 year old, out of shape male?

Hi All, I had used the above 10 years ago and had some decent gains in strength and mass. However, I also recall gaining some body fat from all that eating but never followed the program with a shredding routine to get rid of that. I haven't been to the gym in 3 years (tried to stay active...

ronrc3‎, 06-06-2018 07:31 AM
06-08-2018, 07:15 AM Go to last post
9 301

Workout program for Spaghetti legs

I've been working in the past year as a programmer, sitting in front of the computer for many, many hours a day, barely using my legs. Now my legs have turned into what I call spaghetti legs, because they are so skinny, fragile and wobbly. I can actually feel how weak they are when I do a simple...

forumate‎, 06-07-2018 05:26 PM
06-08-2018, 06:06 AM Go to last post
4 232

plateauing and cutting on fierce 5

Hey guys. I just started running fierce 5 novice. I think I have a decent idea of around when I will plateau on this program, just based on previous lifting experiences (I'm not completely novice). I expect that I should plateau in about 4 months. I started fierce 5 and bulking simultaneously, and...

charlies1902‎, 06-07-2018 12:42 PM
06-08-2018, 12:51 AM Go to last post
4 172

What do you guys think of this full body program? (intermediates)

https://www.muscleandstrength.com/workouts/total-package-workout I really want to simplify my workouts and go back to full body. Been working out 3+ years and have a solid base.

jlai928‎, 06-07-2018 02:23 PM
06-08-2018, 12:15 AM Go to last post
9 234

Not increasing in strength for a few months

Hi everyone, I started working out around 10 months ago. I've made a ton of progress since I started. Started: Weight - 10.7 stone / 149 lbs Dumbell press - 7kg (each arm) Dumbell military press - 6kg (each arm) Squats - 15kg Deadlift - 20kg

RingMany‎, 05-31-2018 01:55 PM
06-07-2018, 11:59 PM Go to last post
6 383

Is this a solid and balanced PPL plan?

PUSH: Flat Barbell Bench Press: 5x5 /Alternate Push Day: Press 5X5 Press: 3x5/Alternate Push Day: Bench press 3X5 Incline Press: 3x8-12 Triceps Pushdowns 3x8-12 / #supaset Lateral raises 10-12 Overhead Triceps Extension (DB or cable): 3x10-12 / #supaset Lateral raises 10-12 PULL: Deadlift...

StillbornSoul‎, 06-07-2018 02:03 PM
06-07-2018, 11:03 PM Go to last post
8 283

Exclamation Bodybuilding Split Vs. LPP Natty

I am currently cutting and was thinking of switching to: Legs/Abs Chest/Tris Back/Bis Shoulders/Abs Arms HITT Instead of doing: Leg/Push/Pull/Rest/Repeat

atilinca9‎, 06-05-2018 10:06 AM
06-07-2018, 08:31 PM Go to last post
4 218

Rate My Workout

Hello boyos. I've just started getting into lifting. Here's my current workout routine, ples rate out of 10 and share ur opinion. (accidentally posted this in the misc instead of here) MONDAY Barbell Squat (4 sets/6 reps) Barbell Deadlift (4 sets/6reps) Dumbbell Lunges (4 sets/6 reps)...

4EvaTheNewb‎, 06-05-2018 05:17 PM
06-07-2018, 08:29 PM Go to last post
9 315

Is it okay to do a 2 days split every second day?

So I have been doing this for a while now, and I was wondering if it actually was a good / best way to do it? As it is just my own idea based off my own experience. I go through my entire body every second day. So everyday I workout one half, the other half will get to rest, and thus the half...

DanielWA‎, 06-07-2018 02:34 PM
06-07-2018, 07:36 PM Go to last post
3 177

Deadlift/Leg Curl substitution in Fierce 5

Why must you swap out front squat and RDL with DL and a leg curl? You are taking a posterior chain exercise and a quad dominant exercise and swapping it out for a posterior chain exercise and a hamstring exercise. It's not equivalent. The program looks great so I'm sure there is a good reason for...

DetMatthews‎, 06-07-2018 09:05 AM
06-07-2018, 06:11 PM Go to last post
4 284

Anyone doing the Jim Stoppani daily grind workout?

Just wondering if anyone is currently doing this workout routine/daily grind by Jim Stoppani. Wanted to see what the routine was before potentially paying for his website. And hear about results from the program.

torsini6699‎, 06-07-2018 04:20 PM
06-07-2018, 06:04 PM Go to last post
3 163

Looking for a good core program

Which will give good results pretty quickly anyone help

KevinY1987‎, 06-07-2018 05:21 AM
06-07-2018, 05:16 PM Go to last post
2 129

Question - Workout Plan for Best Results

Hi all. I have spent the past two month dieting and doing cardio and have lost 2 stone in the process. However I still haven't shifted that stubborn belly fat. My upper muscles have reduced because I spent too much time on dieting and cardio workouts. So I have decided to change direction...

William2018‎, 06-07-2018 08:28 AM
06-07-2018, 05:14 PM Go to last post
6 298

ICF resetting too often

Hey, Quick background: I am 180 cm male and weigh a bit over 80 kg. I've been doing fierce 5, both beginner and intermediate routines, but without any strict resets etc. (just followed exercises). Right now, I'm on my 4th month of ICF 5x5 because I wanted to properly and STRICTLY follow a...

domasikas‎, 06-07-2018 02:57 AM
06-07-2018, 03:32 PM Go to last post
10 332

Really need help getting started...

I have tried getting into the gym several time over the past few years but every time I end up getting put off because I don’t have any solid workout plan in place or even know how to put one together. I tried one online where you work out all your muscles every gym visit , 5 days a week, but...

gr2342‎, 06-07-2018 01:52 PM
06-07-2018, 02:00 PM Go to last post
1 137

Fierce 5 Accessory Progression

Following Fierce 5 I should be increasing my curl weight 5 lbs. Per week. Due to DBs I cannot do that so I will be adding 2 reps then increasing the next week correct? So every other week I would be grabbing DBs that are 5 lbs heavier than previous weight. This seems like some crazy fast...

ASMahwah19‎, 06-07-2018 01:22 PM
06-07-2018, 01:52 PM Go to last post
4 163

Advice on Exercise Split

Hi Guys, looking for a some advice for anyone thats in the same situation as me, I'd like to say I'm an experienced lifter but as they say everyday is a school day! I previously was able to train 5 days a week for an hour a day quite easily until........the 1st kid popped along, went down...

mrmooli‎, 06-07-2018 05:27 AM
06-07-2018, 09:57 AM Go to last post
5 150

Need help finding a website I used a couple years back

Before I ask please save the smart remarks and comments, im not looking for workout advice. A couple years back I used a website where you typed in your weight and your 1RM on flat bench and it gave you a chart of how many sets and reps and what exact weight to do on flatbench every day at the gym...

dema752‎, 06-07-2018 02:04 AM
06-07-2018, 06:11 AM Go to last post
3 264

Thumbs up Should I lower my volume?

Hi I’m new here hope someone can help me with this I have been training 2 years now and gained a lot of size/strength, for the first year I was training 6x a week doing about 40 sets per week for big body parts and 20-30 for smaller body parts, but in this second year I’ve been doing about 80-100...

Danielllllll‎, 06-05-2018 10:43 PM
06-07-2018, 05:43 AM Go to last post
23 507

Looking for a good Fat Burning / Muscle building Program

Hi, I am looking for a a good Fat Burning and muscle building routine. I'm 5'11" and weigh 185 lbs. My BMI is 25.8. I would like to burn the fat I have and gain muscle. Does anyone have any suggestions I could try? Thanks!

FunctN‎, 06-06-2018 03:37 PM
06-07-2018, 05:05 AM Go to last post
3 204

simple questions about stronglifts 5x5 workout

the routine includes 5 sets of 5, but i feel like i could never lift very heavy for 5 work sets. would 3 sets of 5 be fine? would i get any worthwhile benefits from 5 sets over 3? my main goal is weight loss, and of course i eat at a deficit.

pandabaer‎, 06-07-2018 12:18 AM
06-07-2018, 04:47 AM Go to last post
4 203

Post Need help on my workout program

I’ve wanted to know if this program is good or not. I’ve been switching things up and I wanted to know if this will do me good. My goals are to gain muscle mass. Monday: Muscle group A Tuesday: Muscle group B Wednesday: Rest Thursday: Muscle group A Friday: Muscle group B Saturday: Rest...

JohnWick09‎, 06-06-2018 11:14 PM
06-07-2018, 01:36 AM Go to last post
15 297

Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding - Level 1 Begginner workout

Level 1 Exercise Program Monday: Chest/Back/Abs Tuesday: Shoulders/Upper arms/Forearms/Abs Wednesday: Thighs/Calves/Lower back/Abs Thursday: Chest/Back/Abs Friday: Shoulders/Upper arms/Forearms/Abs Saturday: Thighs/Calves/Lower back/Abs Note on sets and reps: In the following program,...

caveman711‎, 10-04-2009 05:38 PM
06-07-2018, 12:55 AM Go to last post
28 76,340

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