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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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How long will it take to get shredded

Monday: Biceps/Back/Shoulders Tuesday: Upper/Lower/Core Wednesday: free Thursday:Triceps/Chest Friday:  Six pack/ Obliques Saturday: free Sunday: Core/Complete I have my diet sorted out is this a good plan when first starting out and how long would it probably take me to get results mind...

jaket1998‎, 01-08-2018 10:58 AM
01-08-2018, 03:54 PM Go to last post
7 293

Please critique my routine

Hi! Im sorry for my english, im italian guy im 28yo 1.78cm and 82kg 11%fat train for 3 years my goals is mass

Gualt89‎, 01-08-2018 08:52 AM
01-08-2018, 03:20 PM Go to last post
2 179

What makes Wendler's 5/3/1 Boring But Big so great?

This first post is here to quickly explain what 5/3/1 Boring But Big 'swap' is has to offer and why intermediate lifters may want to try it. 5/3/1 BBB 'swap' run 4x/week has this to offer: *Focus is on 4 primary lifts; typically back squat, press, deadlift, bench press *All main lifts done...

Farley1324‎, 02-14-2017 09:59 AM
01-08-2018, 02:20 PM Go to last post
4 1,067

Post Workout program advice

Hello. I'm new. I have just created a home gym and my equipment is limited to a power rack, a flat bench- a barbell and a cable pulley system. I am very skinny and my only goal is to put some mass and look better. Do you think this program is appropriate? If not what would you suggest? Thank you...

RodrigoDiaz98‎, 01-08-2018 09:59 AM
01-08-2018, 01:29 PM Go to last post
2 277

Planet fitness tips

So the only gym I can afford outside my community college is planet fitness. I really need some tips on affectively using the gym to max potential in terms of getting big and strong.

JoelVarghese19‎, 01-05-2018 11:52 PM
01-08-2018, 12:41 PM Go to last post
16 641

Question Best workout split when cutting

Anyone got any advice on the best workout split to use when cutting?? Want to continue to include strength training to help limit muscle loss, but not sure if more low weight/high rep work is essential. Anyone had experience with either Push/Pull/Legs or Upper body hypertrophy/upper body...

AdamThorley4‎, 01-08-2018 12:01 PM
01-08-2018, 12:38 PM Go to last post
2 169

Need advice on programming with schedule

First of all I’m 19, sophmore in college. In high school I played football and powerlifted. My current schedule now is I work 8-4:30 and have class from 6:30-11:30. I’m struggling to find time to lift, I have tried going in the hour-ish long gap between work or class but then it leaves me rushed to...

chancet64‎, 01-08-2018 11:54 AM
01-08-2018, 12:28 PM Go to last post
2 88

My take on the pyramid training method

I am relatively new to bodybuilding. I started with starting strength program for 3 months. Now i am trying to add on muscle size but not completely disregarding strength gains. So i read about pyramid method in which you either start with the lowest weight and high reps and go to higher weight...

potatosavior‎, 01-08-2018 02:43 AM
01-08-2018, 08:44 AM Go to last post
4 308

Fierce 5 - Does this machine work as Pendlay Row subsitute?

bit(dot)ly/2qDC2kF Sorry can't post images cuz less than 50 posts. So I goto a small local gym with not a lot of variety of machines, Pendlay rows are hard for my back so I already wanted to sub it but on top of that even the gym doesn't allow me hitting floor with that, I don't think they...

Exter98‎, 01-07-2018 11:13 PM
01-08-2018, 08:28 AM Go to last post
7 382

New training program

Hello I am a 20 years old before a Army speical units period, I have been training for a 3 years in a gym AB ABC programs. My height is 1.85cm , 78kgs I am also running a lot cause it needs for the army test. Right now, I have 2 months until the army period will begin. I wanna having a program...

morell2121‎, 01-05-2018 02:45 AM
01-08-2018, 08:25 AM Go to last post
8 433

Lightbulb Is Boxing/Muay Thai fasted in the morning bad?

Hi All, I could use some advice please. I have been training hard for around 3 years after over a decade off. I weight 105kg (231lbs) at 6ft. I have been bulking for 9 months. Bench: 120kg (264lbs) x 5 reps

IamBackJack‎, 01-08-2018 06:22 AM
01-08-2018, 08:24 AM Go to last post
3 264

Question Should I still be doing full body routines like Starting Strength?

I’ve been following routines for the past 3 years trying to increase strength and build muscle, but still haven’t made significant gains in strength, I’ve always struggled to lift beyond a certain point, despite dedicated training and always keeping my diet in check. From what I’ve heard from...

KrnxMan86‎, 01-08-2018 07:10 AM
01-08-2018, 08:23 AM Go to last post
1 142

Monday-Friday Workout Routine

So I've been looking around but just haven't found the right routine. I'm looking for a monday-friday workout that hits each muscle group twice a week. I have all the time I need monday-friday to workout. Currently im doing exactly this but it's not structured. I'm afraid I may be over working...

CarloRop‎, 01-07-2018 08:07 PM
01-08-2018, 07:54 AM Go to last post
5 233

Possible to gain 15 lbs of muscle in 3 months?

Hey guys, Ive been slacking off of late and i want to get back in the gym and gain like 15 pounds of muscle before going on my euro trip. Right now I do Day 1 upper body, day 2 lower body, day 3 rest, day 4 upper body, day 5 lower body then repeat. Do you guys think its possible for me to gain 15...

ajctennis‎, 03-11-2013 09:19 PM
01-08-2018, 07:28 AM Go to last post
10 8,508

Serious aching

I’ve always been a go to the gym to not get fat type of person and always done some form of exercise but recently I’ve started pushing myself a lot more in terms of workout intensity. I’m in a constant ache all the time. My legs feel horrendous and all around my shoulders I ache just walking...

Welshorp‎, 01-08-2018 01:04 AM
01-08-2018, 06:49 AM Go to last post
5 1,278

Strength and Hypertrophy Workout - Volume too high???

Hi, guys I have been training for 3 and a half years and i was doing purely BB training and recently I decided to incorporate some strength regime into my workouts for getting stronger on my main lifts. I have been following Jim Wendler's 5/3/1 for 3 months now and I m seeing great results in...

IliasDellis‎, 01-07-2018 07:05 PM
01-08-2018, 04:21 AM Go to last post
3 334

Is this a decent PPL replacement?

I'm looking to replace PPL to bring up my shoulders/arms but don't want to sacrifice deadlifting. This approach does a couple things for me PPL does not: 1) More arm training 2) a separate chest and shoulder workout where secondary muscles are fresh 3) The ability to still deadlift without messing...

turtle433‎, 01-07-2018 11:18 PM
01-07-2018, 11:18 PM Go to last post
0 245

I'm not sure which workout program to follow?

Alright guys, I have a couple workout programs that I was thinking of following but I can't decide which one. Quick background: I'm 19 and weigh 150lbs, started a lean bulk about a week ago and have put on a pound and a half already. Been training for approx 1 year (9mths bodyweight whilst I...

M477y‎, 01-07-2018 02:31 PM
01-07-2018, 10:43 PM Go to last post
6 278

Lightbulb Critic this Workout routine Upper/Lower

Hi guys, Im reymar been lifting for 3 months so basically im a beginner, This workout routine i saw this on google and it feels like 4 days works for me but im just curious if overall it will be worth with some gains and lose body fat. Im weighing 76kg my goal is to be 68kg and lose body fat....

reeymar‎, 01-07-2018 07:55 AM
01-07-2018, 06:12 PM Go to last post
4 326

gaining a little bit of muscles

I want to start to gain more muscles and a well-defined body, but at the same time, I don't want to be anything too muscular looking. Just enough that it's noticeable and looks nice. I'm pretty short so I feel like if I gain too much it would look weird lol. I am 17 years old (male), 5' 5", and...

jorgegzuniga‎, 01-07-2018 04:15 PM
01-07-2018, 05:38 PM Go to last post
6 288

Help me with a stupidly simple Intermediate Routine, 8 exercises

I want it rocks in the brain simple. 8 exercises total, 4 exercises per day. Assume It will be at home with a ****ty $100 rack just to mount a bar for Squats. The reason I want it simple is cause every routine I look at has like 20 exercises and different set ranges and rep ranges and...

DustinS1987‎, 01-06-2018 07:35 PM
01-07-2018, 05:08 PM Go to last post
7 310

I need your tips!!

( a Bodyweight Training Type of program) Hey Community i made a workout program to build size and strength. Maybe someone can help me and make this program better. There will be weighted bodyweight exercises too. Workout A ( Strength Day with a Little bit rear delts and arms) : ...

MadSupremos‎, 01-07-2018 03:05 PM
01-07-2018, 03:05 PM Go to last post
0 128

Question re Fierce 5

Hi Guys I was a non-serious gym goer, doing unstructured workouts with machines / light barbells. Leaving with just a pump and not eating enough to gain anything. I've only begun fierce 5 this week so I may be speaking too early but it felt like I could have done a lot more than what's...

Nasser146‎, 01-07-2018 12:10 PM
01-07-2018, 02:00 PM Go to last post
3 298

Would appreciate comments on my routines I tried putting together

Hello everyone, First, thanks for this great forum and all who participates and shares their experience and knowledge. I have read and learned a lot in here and keep finding new things to read weekly. I have a lot of questions, but before I ask them I need to give some background info. I'll...

Quinblok‎, 01-05-2018 05:06 PM
01-07-2018, 12:48 PM Go to last post
9 455

3-day program at home, getting results, should I keep at it?

Been doing it for a year now, I’d appreciate some advice on it. My aim is getting more mass. I work out at home as it’s more efficient time and money wise. Have all the necessary equipment to progress weight-wise. Day 1: - weighted chin ups - dumbell shoulder press (standing) - hammer curls...

Stxx54‎, 01-06-2018 06:08 AM
01-07-2018, 12:36 PM Go to last post
17 550

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