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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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Strong AF 60's Polish Olympic team

This is insanity how these guys trained. Definitely feel inferior after watching this. I get it though, all the other lifts are the accesory lifts to perfect the clean. Pretty crazy. Wanna do squats? Clean the weight up Wanna overhead press? Clean the weight up Wanna do barbell curls?...

tdod101‎, 04-14-2018 07:38 PM
04-15-2018, 05:35 AM Go to last post
1 131

Trying to figure out good routine

I'm fairly new to the whole lifting thing. Been hitting the gym for a while been seeing good results, just trying to put together a good routine. As of now I do splits; I'll hit bi's, lower back, chest, mid back, twice a week. Then I'll hit tri's, shoulders, lats, and traps, also twice a week....

yetti777‎, 04-15-2018 03:33 AM
04-15-2018, 04:14 AM Go to last post
2 214

Fierce 5 one week break

Been doing F5 for around 3/4 mths whilst in calorie deficit. Had a holiday for a week and did a lot of walking but no lifting and will start again tomorrow. From past experience i know i won't be able to lift the amount that i was a week before and need to do a few sessions before im back...

WaughFitness‎, 04-15-2018 03:45 AM
04-15-2018, 04:13 AM Go to last post
1 205

Boxing and weight program help

Hi guys, I have just signed up for a charity boxing match. Iv been going to the gym for a good few years but I never do cardio, Iv been following the Viking bare bones program for a while. Now I obviously have to start doing more cv work but I wanted to try and keep doing a little bit of weight...

Daninplymouth‎, 04-15-2018 12:17 AM
04-15-2018, 12:17 AM Go to last post
0 257

Smile Please rate this workout routine

Greetings, I did some research, especially took a look at ICF 5x5, made some changes based on Jason Blaha's own advice, my goals and my limitations. The days and progression is the same as ICF. Please take a look and feel free to give advices. Workout A Squats 3x5 Bench Press 3x5 Bent...

Rockybilly‎, 04-14-2018 04:29 PM
04-15-2018, 12:13 AM Go to last post
2 120

55 YO, wanting bigger shoulders, decrease chest

I need a good program to help build shoulders mass, particularly widen, while cutting chest without adding mass to chest. Im a small framed guy, 165 lbs. Im not a body builder in that I've never competed. In fact, i have too much body fat to even consider it. My shoulders are OK, but,...

smitrock63‎, 04-14-2018 09:13 PM
04-14-2018, 09:47 PM Go to last post
1 139

Post Fierce 5 for Aesthetics?

Hey whats up? I’m a 17 year old boy, i’ve been trainning for 2 years but I’m not really strong or big. So, if my goal is only aesthetics should I do the Fierce 5 program or any other hypertrophy program like The Anti-Bodybuilding.

phjuanse‎, 04-14-2018 04:36 PM
04-14-2018, 09:41 PM Go to last post
5 233

Exclamation What program should i do?

Hi! I’ve been trainning for 2 years, but i’m really small and not too strong so i think im a novice... All I want is to gain weight, what should I do? 17 years old. 151 lbs - 69 kg 171 cm

phjuanse‎, 04-13-2018 08:52 AM
04-14-2018, 08:44 PM Go to last post
13 365

Where to go from here?

Im looking to get back on track with lifting, my goal is hypertrohy and to get big and strong, im able to train 4 times a week. What program would you guys recommend me? Im basically looking for something that i could run forever/long time that are simple and easy to follow. Bodyweight: 180...

ProXThin‎, 04-08-2018 06:43 PM
04-14-2018, 08:38 PM Go to last post
16 505

Fierce 5 question

is it okay if i sub OHP with dumbbell incline bench or no?

kamyarsartipi98‎, 04-14-2018 07:06 PM
04-14-2018, 07:34 PM Go to last post
1 207

How much should i aim to eat?

Hi guys, have recently started on a proper workoutprogram, which is Candito's Linear Program for beginners. Its like a upper/lower, with progression every week. Anyways, am bit unsure if i should keep going for a cut/eat at maintance or bulk? I have a bit high bf, but thats due to my lack of...

smashinho‎, 04-14-2018 12:02 PM
04-14-2018, 04:02 PM Go to last post
4 163

Efficient strength/hypertrophy and conditioning routine?

I'd like to see a routine that let's me work the cardiovascular system and that doesn't take a lot of time while still doing some strength lifts and some accessory exercises. Main Goal: Mass Gain Other Goals: Get Strong and Work Cardiovascular System Workout Type: Anyone that works each muscle...

Darknesscrysis‎, 04-14-2018 02:47 PM
04-14-2018, 03:57 PM Go to last post
5 243

marathon runners that are big???

I saw the Boston Marathon earlier this week. Most runners are pretty skinny, but there were a handful of guys with decent upper bodies (very full pecs, big shoulders, etc.). How do these guys keep their body weight high while training for long distance runs??? Are they just genetic freaks. or is...

tim770‎, 04-21-2010 10:03 PM
04-14-2018, 01:25 PM Go to last post
14 8,205

Is this workout over training?

Ok so I found this so called “Arnold” workout and was thinking of trying it out but I worry it will over train me. What do you all think? Workout can be seen here: Day 1 - Chest, Back and Legs Day 2 - Shoulders and Arms Day 3 - Chest, Back and Legs Day 4 - Shoulders and Arms Day 5 - Chest,...

yahya313‎, 04-14-2018 06:33 AM
04-14-2018, 12:26 PM Go to last post
8 212

Stalling on ICF 5x5 as noob. Not enough sleep?

Hey guys, I’ve been running ICF 5x5 bulking for about a month and have made very slow progress (I am 6’ 2” and underweight, although I have been gaining weight eating around 2,370 calories a day). My schedule is crazy and unfortunately I don’t get a lot of sleep (maybe 6-7 hours a night). I also...

chuckles21‎, 04-14-2018 09:37 AM
04-14-2018, 12:15 PM Go to last post
4 123

Questions on my workout

Hello, I am looking for input on my workout routine, if i should change it or improve upon it. All exercises are done 3 sets of 8 with 1 minute rest in between. My current routine is as follows: (exercise in order from left to right) Monday & Thursday: Chest, shoulders and Triceps. :

aniquea‎, 04-14-2018 02:24 AM
04-14-2018, 12:10 PM Go to last post
1 220

Unhappy Calorie deficit weight training but dream body?

Hi all. I'm new to working out and really enjoying it so far but I am still trying to get my head around the eating/workout balance and wonder if someone can help! My basic knowledge which I've learnt so far is that building muscle = calorie surplus (bulking) and losing fat = calorie deficit...

spock1304‎, 04-14-2018 09:29 AM
04-14-2018, 10:03 AM Go to last post
1 111

Fierce 5 rep

Hey so i'm doing fierce 5 and i'm wondering should i be doing more than 5 reps each set? or should i only do 5 reps each set even if i can get a 6th or a 7th? I'm currently doing as many reps as i can each set. So it looks something like this: 7 - 5 - 3 = 15reps total rather than 5 -5 -5. Is this...

kinkings‎, 04-01-2018 08:21 AM
04-14-2018, 06:32 AM Go to last post
16 556

Is this a solid beginner program?

Monday: chest, triceps, shoulders DB incline bench 3x5 DB flat bench or barbell bench press 3x5 Dips 3x5 Overhead press 3x5 Rear delt fly 3x10 (Shrugs 3x10 if time allows) EZ bar or DB French press or skullcrushers 3x10 Triceps extension 3x10

StrangeLoop‎, 04-14-2018 02:57 AM
04-14-2018, 06:25 AM Go to last post
6 206

4 Day Upper/Lower Split - Need opinion on balance/volume

23 years old, 5'11'' 145 lbs atm. Started at 130 lbs. Flat DB Bench from 40 lbs total 3x8 --> 90 , V-Squat from 150 lbs 3x8 --> 275, Bicep Curl 15 3x8 --> 30 lbs, seated DB Shoulder Press 30 lbs total 3x8 --> 50 lbs, assisted pull ups --> bodyweight chin ups 3x6. Been lifting for about 3 months...

Cloud24‎, 04-10-2018 04:15 PM
04-14-2018, 03:43 AM Go to last post
10 482

Question Help to find a program please

Hello, I search a program without squat and deadlift please. Full body or upper lower. Do you know a good program ? Or how can I modify a proven program ? Why I ask ? Because I have a crap movement and we have no good coach in my town and I hurt my back few years ago, so I'm paying attention...

lepou‎, 04-14-2018 02:38 AM
04-14-2018, 03:16 AM Go to last post
1 119

Thoughts about Kizen Infinite Off-season?

Hello! I tried searching but I couldn't find a thread about it. I'm curious: What do you guys think about the Kizen Infinite Off-season program? I'm currently on Texas Method, which I feel is a bit too high-intensity, but it works for me right now so I'll stick to it! Very interested in this...

LlamaDiscon‎, 11-30-2017 04:08 AM
04-14-2018, 02:31 AM Go to last post
5 1,887

Help Please Not Getting Gains after 8 ish months of workout

Hi, I've been working out for nearly 8-11 months now. The first 8 months i did basic strength training at home. I had a pair of 5kg dumbbells and did bicep curls, pushups and tricep extensions. Had some minor muscle improvements but nothing visible. I could do more reps tho and moved onto...

Shanks97‎, 04-13-2018 12:29 PM
04-14-2018, 12:59 AM Go to last post
8 256

Starting Strength/Stronglifts Equivelent for Calisthenics?

What's the go to program for calisthenics that people do? I'm talking the most recommended and tried and true program similar to how the beginner programs are for bodybuilding

prodigy1367‎, 04-13-2018 09:11 PM
04-13-2018, 11:26 PM Go to last post
1 212

Unhappy How does the Texas method work

Hi, I just finished a novice program, the ICF 5x5, and I want to start the Texas method, but I have no idea how it works, I looked up for information on it, but people keep saying in articles and forums to choose the exercises and rep ranges to do for the program, but I have no idea what this even...

janoy2‎, 04-13-2018 09:07 PM
04-13-2018, 11:23 PM Go to last post
2 230

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