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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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Looking for books to learn the foundation of lifting.

I have been lifting for a long time, basically just following proven programs found online like 5/3/1, fierce 5 etc. But now i want to learn more about how to set up an program myself, how to program a program for strength or how to use periodization for hypertrophy. What are some good books...

NorViking96‎, 06-12-2018 07:04 AM
06-12-2018, 02:21 PM Go to last post
10 234

Smile Workouts

What parts of the body should you work together. Right now I alternate every other day between general arms and legs. And do cardio every day. My goal is to lose weight I have a lot to lose but I want to gain muscle.

sarahbeth692‎, 06-11-2018 06:45 PM
06-12-2018, 10:55 AM Go to last post
3 221

Unhappy Ground Zero

I'm 23 years old and currently weigh 225 lbs standing at 6'2" and I've been overweight since always. I've always wanted to and attempted to make a lifestyle change and it has never worked and by it I mean me. I've never approached it with the right mindset causing all my motivations to be faulty...

AngelD957‎, 06-11-2018 01:26 PM
06-12-2018, 10:24 AM Go to last post
3 312

5'7 125lbs Seriously lost on if I should be cutting or bulking

My goal is to have visible abs however I cannot tell if my abs are under a layer of fat or need to be worked more so they can pop out. Any comments ,suggestions, or advice would be appreciated.

wser7‎, 06-11-2018 03:23 PM
06-12-2018, 10:15 AM Go to last post
7 359

Need help for gaining mass

Hey, I’m l new here and I needed help gaining mass. So just a few things about me is that I’m 18, and I’ve been working out for almost a year but I took breaks in between because of school and Ramadan and stuff. I got more serious the last 2 months and have still gone while fasting but in the...

Azaming‎, 06-11-2018 07:12 PM
06-12-2018, 09:17 AM Go to last post
5 253

lose body fat without cardio exercises

Hi, I started a strict diet (eating 1000-1200 calories a day and mostly protein) two months ago, and I lift weights 4 times a week for an hour and a half each time. I already lost about a total of 12 Kgs and gained muscle mass. However, i was also doing cardio exercises 2 times per week between...

moreisbetter‎, 06-12-2018 01:47 AM
06-12-2018, 09:00 AM Go to last post
6 347

Smile Gain Muscle and Lose Fat Simultaneously Workouts

Hi, I am looking to start working out for the first time. I am 18 years old, 6ft2 and 210 pounds. I have no muscle whatsoever and a lot of fat on my thighs, stomach, chest etc. I am not able to do a push up or pull up as of now. Any advice to build strength on both of these core exercises would be...

D25tw‎, 06-11-2018 03:34 PM
06-12-2018, 08:55 AM Go to last post
4 237

Scientific support for training same muscles everyday. Has anyone tried this?

It seems like this issue of training a muscle everyday vs. once, twice or 3 times a week (the typical split routine that more than 95% of BBers follow) has been already discussed in the past in these forums. Moreover, seems like the vast majority of people in this forums also strongly support the...

Andyhaunt‎, 06-11-2018 03:45 PM
06-12-2018, 08:29 AM Go to last post
10 414

Question Workout Vartiation within your split???

Currently doing a LPP Split- On a cut If I keep the actual split, should I change the movements within the workout days to keep my body guessing or keep it consistent? I'm near the middle-end of my cut.

atilinca9‎, 06-12-2018 06:52 AM
06-12-2018, 08:18 AM Go to last post
2 114

AM/PM training

Hello, I've been working out in the gym for a while now, but I recently got into calisthenics (pretty bad at it atm hehe). My thought is if I can do a P/P/L/P/P/L/Rest 2-a-day program with calisthenics in the morning and weights in the evening. I'm well aware I need to get enough sleep and...

LinusHargestam‎, 06-11-2018 08:51 AM
06-12-2018, 08:13 AM Go to last post
6 343

Upper/Lower Split (Upper - Calisthenics, Lower - Weights)

Hey guys! I'm beginner, I do calisthenics for 6 months. I really like it, but what comes interesting, that I don't get enough leg stimulation because what I only do is bodyweight squats and lunges, I don't want to neglect my legs, which is essential to have proportions, so I'll go to the gym to do...

sugar69‎, 06-12-2018 06:46 AM
06-12-2018, 07:14 AM Go to last post
3 117

Question Is my full body workout program okay?

Hi everybody i would like to ask if this routine i just made is alright or if i need to change it 3x10-12 deadlift 3x10-12 bench press 3x10-12 squat 3x10-12 lat pull down/pull up 3x10-12 overhead press 3x10-12 barbell row I would do this same workout on Monday , Wednesday, Friday

Nylok‎, 06-10-2018 11:31 AM
06-12-2018, 06:18 AM Go to last post
7 347

Some questions about Fierce 5

So after doing some questioning about why i lost some linear progression I went back and read the sticky. So I’m man enough to admit I’ve been doing it wrong. That being said, I have a couple questions about adding weight. It says add 10lbs each week to lower lifts and 5 to upper. I know squats...

Ckdjim‎, 06-12-2018 03:32 AM
06-12-2018, 05:19 AM Go to last post
2 179

Can I workout every day if I only use machines ?

Hello so I basically can't do a lot of things because my shoulder will dislocate... I was wondering as I only do isolation stuff if I could do it like this. Day 1: triceps shoulders 2:back biceps 3.chest triceps ( or should I rest here?) 4. Leg biceps (I lose grip after a while when doing...

ostne‎, 06-12-2018 03:29 AM
06-12-2018, 04:26 AM Go to last post
2 143

Question Opinions on my routine [Modified ICF 5x5]

So I've completed my first 10 weeks and I can honestly say it is an amazing program (for me). Overall, I'm feeling great and definitely seeing some progress. For the 13th week, I decided to take it up a notch, catch up with the lagging parts especially my lateral and posterior deltoids. Emphasize...

Gapsss‎, 06-12-2018 03:46 AM
06-12-2018, 03:46 AM Go to last post
0 139

Question Opinions on my routine?

I need opinions on my program. I started with StrongLifts, then due to pelvis/hip/lower back pains removed deadlift and pendlays, and added weighed chinups 3x5, hammer strength seated rows 3x5 (recently changed to 3x8), and abs. I also started rotating back squat with front squat + leg curls. I...

stepib‎, 06-11-2018 06:46 PM
06-12-2018, 03:43 AM Go to last post
1 176

Novice Program Geared Towards Looking Better, Not Strength

Please hear me out before you bash me based on the title. I planned on doing Starting Strength then read this quote from user Farley1234, who has 358259 rep power so I assume he knows his stuff. 'If you want to get strong as a novice, SS is a good choice. If you want to look good for pictures...

cx92‎, 06-11-2018 10:44 AM
06-12-2018, 03:22 AM Go to last post
8 324

Twice per week routine - when to do cardio?

As a hard gainer, I want to start training each muscle group twice per week. I have been training muscle groups once per week the past 6 months and gained 10lbs, but lots of it is belly fat. Probably 4-5lbs of belly fat. As well as beginning to train muscles groups twice per week, I need to...

mhusiak‎, 06-11-2018 01:55 PM
06-12-2018, 02:40 AM Go to last post
1 162

Question Upper Lower Fullbody split

Hello, I can train only the week-end (yes really, not an excuse). And maybe one time in the week. So I think to do upper and lower body in week-end and an optionnal fullbody in the week. Do you know a good program with this pattern please, 3 days upper lower full ? Thank you.

lepou‎, 06-09-2018 01:46 AM
06-12-2018, 02:05 AM Go to last post
4 363

Analysing a split in Excel

I found the attached sheet useful in designing a high frequency split but it can be used to check the balance and workload per day of any split. It uses the idea that some exercises spill over into other muscle groups (e.g. squat affects both quads and glutes and possibly lower back and abs...

SuffolkPunch‎, 04-09-2018 02:02 AM
06-12-2018, 12:51 AM Go to last post
7 496

Fierce Five Intermediate for my situation

Hey all, I am currently transitioning out of a cut and back into a bulk where I hope to increase both mass and strength. With all of the good routines out there, I struggled to find a consensus best and chose the Fierce Five intermediate routine, one which I have been on for about 6-8 months. My...

nick1245‎, 06-11-2018 04:04 PM
06-11-2018, 09:21 PM Go to last post
8 289

Should I do hypertrophy or strength program?

Hey guys, My goal is to achieve an aesthetic lean+muscular physique naturally. I'm extremely shoulder+arm dominant, but my chest is very small. The reason I'm considering a strength program, is because I know that to build a big chest, my bench press number needs to go up! Is it possible to...

toxicpost‎, 06-10-2018 07:57 AM
06-11-2018, 12:17 PM Go to last post
13 632

Running Stronglifts, too early to bring squats down to 3x5?

I have been on the Stronglifts 5x5 routine since March. My squats have went from 65 lbs 5x5 to 145 lbs. I like this program due to the sheer simplicity of it and its focus on strength (I don't care much for aesthetics TBH); I intend on running it for a few more months. The reason why I ask this...

Odifududix‎, 06-11-2018 09:18 AM
06-11-2018, 10:53 AM Go to last post
3 227

Should I expand my workout program?

Hey guys. It's been about a year since I started working out. For the first few months I've had my friend (who has around 7 years of experience in lifting) gave me a good workout program and diet, I'm sure it was efficient since I fixed many of my problems with the consistency in diet and lifting -...

ShellRox‎, 06-10-2018 09:41 AM
06-11-2018, 10:36 AM Go to last post
13 382

Question Beginner power building.

Took a look at Jarheads program just have a question or 2. So I have a home setup, Barbell setup only. I’m still not strong enough to do chin-ups/pull ups. Or have a lat pulldown machine. Can I get away for a while doing variations of rows for the lat and back work such as the single arm longbar...

JakeanuReeves‎, 06-10-2018 05:06 PM
06-11-2018, 10:19 AM Go to last post
4 361

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