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Forum: Workout Programs

What workout is best for your goal?

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    4,115 62,531

One after the other, or split..?

Hello Just setting up a new routine and wondered if there’s any science to say whether, on day 1 for example, I should do: Chest, chest chest, shoulders, shoulders, shoulders, triceps, triceps Or if it is better, or indeed worse, to do: Chest, shoulders, triceps, chest, shoulders,...

Jake0254‎, 07-28-2019 01:14 PM
07-28-2019, 01:14 PM Go to last post
0 194

Need help finding correct program

I powerlifted for about a year before i left for U.s. army basic training. I found out i really sucked at running while i was there and now that i’m back i want to continue powerlifting/getting stronger on B/S/DL/OHP but i also need to keep my cardio in check as well as decrease my two mile time....

Jackabra‎, 07-27-2019 01:39 PM
07-28-2019, 10:09 AM Go to last post
3 359

Lightbulb HST vs high volume training?

We do know that recent research has been pointed towards high volume (showing a dose-response effect between volume and hypertrophy) but we do know as well that HST has produced great results since ever (I know that's not super low volume, but well below the 10-20 recommended weekly set per body...

Mattfers‎, 07-28-2019 04:48 AM
07-28-2019, 09:35 AM Go to last post
3 279

Intermediate Routine for Deadlift

Hey, I'm trying to add some volume so I can up my deadlift. I'd really appreciate a critique on my routine. I based it on PHUL originally, but then modified it to be Upper/Legs/Grip&Core, removing the power/hypertrophy dichotomy to isolate one compound lift per day. I'm focusing primarily on...

SlidePuzzle‎, 07-27-2019 08:47 PM
07-28-2019, 09:12 AM Go to last post
5 363

4-day program with slipped disc - advice needed

Sup all, I'm 19 at 184cm and 73kg I was diagnosed with slipped disc at L4/L5 and L5/S1 and have stopped lifting for 2 years now. My back is quite stable but the constant 'feeling' is still there so did bodyweight routine for around 3 months but I've decided to go back to weightlifting. I can...

kevan25‎, 07-25-2019 09:44 PM
07-28-2019, 08:04 AM Go to last post
4 428

Stimulus and adaptation?

Could you guys explain this for me, i know that your goal is to apply an stimulus thats creates an homeostatic disruption, then recover from it and adapt to the stimulus that was made so you can get stronger. Should every session be overloading? and how do you know what your last stimulus was so...

macfc96‎, 07-02-2019 01:43 PM
07-28-2019, 04:47 AM Go to last post
20 2,369

How to tell if a program is working for me wrt muscle building?

So I've been on fierce 5 upper lower for about 3 months now. I'm pretty much keeping with the 5-10lb (2.5-5kg for me) increase every 2 weeks, at least on the big lifts. I haven't tested max lifts but I think they must have gone up as I'm now doing 90-95% of my previous 1rm for sets of 5-6. I've...

Lilyboland‎, 07-27-2019 07:09 AM
07-28-2019, 04:35 AM Go to last post
10 480

Question I just started working out, but I need some advice

Hello, everyone Let's jump right in. I started working out on June 12 (last month) after a decade of hiatus. Anyway, when I first met my gym trainer, he said you're gonna have to come to the gym 4 days a week and train each muscle group twice a week. Here's what my schedule looks like ...

Annihilator17‎, 07-26-2019 06:49 PM
07-28-2019, 12:05 AM Go to last post
13 486

Bulking when skinnyfat with 20%+ bf? Should I just eat at maintenance?

24 male 5'7" 139lbs when i started lifting last month and a half. Now I'm 147lbs. I always knew i would just need to eat a lot so i ate tons when i started lifting forgetting that I have a belly. Its so bad cause i have skinny arms and chest and legs but a big belly. Inbody said I was 26% bf. I...

turntables4000‎, 07-27-2019 01:44 AM
07-27-2019, 07:41 PM Go to last post
5 469

Is the MyProtein advanced PPL routine good?

Hi. I have done a bro split routine for the last year and made some progress, but this progress is stagnating. Therefore, I'm about to start a PPL routine and I'm trying to find a good one to start with. I personally have no experience with PPL routines, so I have a hard time assessing the quality...

CristalGear‎, 07-27-2019 03:05 PM
07-27-2019, 05:53 PM Go to last post
6 350

Experienced Lifters Please Tweak My PPL Routine

PULL A Deadlifts 1x5+AMRAP (Or possibly 2x3, 1xAMRAP???) Weighted Chin-ups 3x8-12 Unilateral DB rows OR chest supported DB rows 3x8-12 Face-pulls 5x15-20 Barbell curls 4x8-12 Hammer curls 4x8-12 PUSH A Bench press 4x5, 1xAMRAP

StillbornSoul‎, 07-26-2019 08:57 PM
07-27-2019, 04:37 PM Go to last post
9 482

Talking Powerlifting Programs

What is the real difference between beginner/intermediate/advanced powerlifting programs?

Kevin8363786‎, 07-27-2019 12:36 PM
07-27-2019, 02:18 PM Go to last post
2 253

Please rate my bulking program

I'm 21, 5,11 (1.80), 175 lbs (80 kg), I lift at a novice strength level touching on intermediate I want to bulk from Now until November Day 1- Back and biceps Bent over rows 4x8 (every two weeks im going to change the set and rep make up, for example 5x5 etc...) Lat pull down 4x8-10 One...

Adam3445‎, 07-27-2019 09:20 AM
07-27-2019, 10:58 AM Go to last post
6 328

Struggling to increase weights in program

5 11' , M, 171 lb, 16 % bf and following the viking bare bones series. I have been following it for about 4 months now and i have been able to increase on all my lifts. Some, bench=182lbx6 , military press=118lbx6, barbell curls=77lbx8. for about 3 weeks i haven't been able to increase 5lb on some...

Ram132G‎, 07-26-2019 10:05 PM
07-27-2019, 08:10 AM Go to last post
2 312

Training Styles from Percent of 1 Rep Max

Hello everybody, I recently wanted to search training programs, but I could only find a 5x5 program with accurate percentages of your 1 rep max. Then I searched to a calqulator to estimate my 1 rep max, but I quickly found out that many calqulators were not accurate and had some major...

jellecbakker‎, 07-25-2019 03:28 AM
07-27-2019, 05:57 AM Go to last post
10 578

Fierce 5 stalling early

I’m 72kg, 178cm and a male. My lifts are: Squat x5 65kg Bench x5 55kg RDL x8 65kg OHP x5 35kg I have stalled twice on OHP and am unable to surpass 35kg, I have now stalled on bench press as well at 55kg. I have reset twice and deloaded, still cannot break the plateaus. I am gaining around...

Vyprath‎, 07-26-2019 04:52 PM
07-27-2019, 05:29 AM Go to last post
12 462

Greyskull critique

Greyskull lp for my homegym Any critiques or advice? I was thinking perhaps a row variation for triceps and just do frequency method push ups for the supplemental tricep (and chest) work? A Chin-ups: 2×5-8 (weighted) Bench Press/OHP 2×5, 1×5+ Bicep exercise/tricep exercise 2x8-10 Squats:...

tropical94‎, 07-25-2019 01:07 PM
07-27-2019, 04:33 AM Go to last post
5 428

Try This Cutting Routine

FULL BODY WORKOUT A Squat/Hack Squat/Leg Press 3 x 6 - 12 Db Chest Press/Bench Press 3 x 6 - 10 BB Row/Rack Pull 3 x 6 - 10 Db Shoulder Press ...

wickedsushi‎, 07-27-2019 04:08 AM
07-27-2019, 04:08 AM Go to last post
0 242

PPL hypertrophy program

Hey guys, I've been lifting for around 2 years now and was previously doing a bro split. I'm now looking to start a Push Pull Legs program as apparently this is a more effective training split. I was wondering if you guys could drop your programs below, Thanks heaps My goal out of this...

DV1582‎, 07-26-2019 07:50 PM
07-26-2019, 08:03 PM Go to last post
1 261

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