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Forum: Workout Programs

What workout is best for your goal?

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Need new routine

Hi all For years I've been doing a basic upper body split which consisted of: Monday: Chest Tue: Back

oliramsay‎, 05-20-2018 06:50 AM
Yesterday, 03:00 PM Go to last post
14 291

Cutting on Fierce 5 program?

I’m at or just above 15% bf and want to cut. I bulked on the program a while back and made some nice strength gains. Now, after not lifting and not eating right for a few months, I want to hop back on this program but instead cut this time. Should progression still be the same? I.e. should I...

LieutenantDan95‎, Yesterday 02:04 PM
Yesterday, 02:20 PM Go to last post
2 180

Full Body Workout Every Other Day?

Is it safe to do a full body workout every other day? I only have limited days I can get to the gym, and latley instead of doing upperbody or lowerbody I just do full body strenth workouts. I am trying to gain as much as I can without getting fat.

Telso‎, Yesterday 10:47 AM
Yesterday, 12:45 PM Go to last post
1 78

Question Workout programs which do not require 2.5lbs or 5lbs plates?

Most workout programs I came across require you to add 5lbs a week to your lift, however, the gym I go to does not have 2.5lbs or 5lbs plates. The smallest weights which my gym has is 2.5kg plates which is 5.5lbs, however, they are very difficult to find as there's only a few of them running...

BigRoyMer‎, Yesterday 11:39 AM
Yesterday, 12:38 PM Go to last post
2 142

Workout program online scams. Naming and shaming bodybuilder scammers

Hello to everyone, I will in time introduce more of myself, just for the moment I think it best for the sake of public interest and desperate people shopping for online workout programs, only to be dissapontingly be scammed out of their hard earned money. Not enough the desperation to get fit and...

Hillbrowman‎, Yesterday 09:32 AM
Yesterday, 11:56 AM Go to last post
2 164

Thumbs up Upperbody-Workout needed for 2-3 weeks.

Hello! So I am currently doing the Fierce 5 Program, but the problem I encounter is, that I have a bad pain in my left leg while training (doing squats or deadlifts). Probably the left musculus adductor longus, if not, than around that area. Thus I am giving myself a rest for 2-3 weeks to let...

TrapRun‎, Yesterday 11:31 AM
Yesterday, 11:31 AM Go to last post
0 93

problem with fullbody program

Hi i wanted to try fullbody workout but i can lift only lower weights after im done with one bodypart. Is it ok or i do something wrong?

Taatz‎, Yesterday 11:26 AM
Yesterday, 11:26 AM Go to last post
0 69

Need some general advice

Hi all everyone it's a really nice place here, I'm always learning something new but I need some advice to become stronger and more focused. Height :190 cm Current weight:84.5 kg 1)Keep in Mind that my main goal is to lose fat percentage ( current should be around 15%) and gain muscle. 2)I...

newguyhere11‎, Yesterday 10:58 AM
Yesterday, 10:58 AM Go to last post
0 94

Push pull legs or icf 5x5 for a novice

İve been doing icf 5x5 for 3 weeks. İ change to reddits 6 days linear ppl program because squatting everyworkout is too much for me. Today İ did the first workout in this program (pull). İs it better if i can go to gym 6 days a week ? My goal was pure size. İm not interestint how much i can...

mrduckfeet‎, Yesterday 10:44 AM
Yesterday, 10:44 AM Go to last post
0 65

Smile Should I switch my routine?

I workout 6 times a week it’s about to be a year since I started, and I go 3 days on 1 day off each cycle. My question is if I can go 2 days on and 1 day off instead?(So 5 times a week) Would it get me less results? I play soccer on a constant basis as well and sometimes double up with lifting and...

nura25‎, Yesterday 12:24 AM
Yesterday, 10:37 AM Go to last post
2 209

"Fierce 5" Worries

Hey, I've been working out for about 5 months now and no matter what post I post on here many of the comments are always "You should do Fierce 5" "Fierce 5 is better for beginners" "Your current program is trash run fierce 5" (it's not trash) I've been looking at starting it because of the...

ThatOneStudent‎, 05-20-2018 12:21 PM
Yesterday, 08:57 AM Go to last post
17 450

That's all I got ... please suggest a workout plan

I got 2 adjustable dumbbells 1 triceps bar 8 20 pounds plates 2 20 pounds fixed dumbbells. Please suggest me a workout plan. My main goal is to gain mass.

aryan101‎, Yesterday 06:59 AM
Yesterday, 08:51 AM Go to last post
1 169

Program without sleep

Not sure if this is the right section but I have a question about sleep. We all know that sleep is one of the most important things to make progress. I have been working out at a powerlifting gym, and due to the new semester at school, and work, my sleep schedule has totally broken down. I usually...

mysteryguy1‎, 05-20-2018 10:13 AM
Yesterday, 08:34 AM Go to last post
5 199

Fierce 5 questions

I would like to start fierce 5. I've been working out for many years, but inconsistently. I've been winging it for about the past year on a program made by myself that is honestly terrible. My max on bench is about 225 and 285 on squats. Would I benefit more from the beginner fierce 5 or...

blue4123‎, Yesterday 07:34 AM
Yesterday, 08:27 AM Go to last post
4 129

Reps & Sets

I’ve been training for nearly a year and a half, for about the first year and 2 months I’ve been following various programs (split, etc). Recently I’ve been just going to the gym not following a program although doing what I want to do. Strictly sticking to 1 muscle group a day just changing up the...

JasTC‎, Yesterday 06:02 AM
Yesterday, 07:10 AM Go to last post
1 115

How should I work out?

Hello everyone! This is my first thread in this forum so apologies if I missed something (or am giving too much unnecessary information). Additionally English is not my first language so I might not be that well versed in all bodybuilding terms in English. With that out of the way lets go...

Posmoz‎, Yesterday 05:50 AM
Yesterday, 07:09 AM Go to last post
1 115

Fear of going to the gym

Hey everyone, Did anyone else here once experience a lot of anxiety about going to the gym? I have not yet bought my gym membership, but not because I do not want to build muscle and get into shape, but rather because my anxiety makes me feel as though I will be judged by people while working...

Hopefulguy97‎, Yesterday 04:06 AM
Yesterday, 06:54 AM Go to last post
6 269

Exclamation Not lifting heavy = muscles not hard anymore.?

Guys this isn't a joke. About a month ago i changed my weight lifting routine. Instead of doing a combination of strength and hypertropthy i've switched completely to hypertropthy. So what i mean is that now i'm training in a higher rep range with more sets. The thing is though, it's like...

PeterDInga‎, 05-19-2018 02:42 AM
Yesterday, 03:27 AM Go to last post
4 399

When running a x5 program..

When do you know it's time to move on? First things first....IM NOT SWITCHING PROGRAMS...just asking a question. When do you realize that you might need a program with more isolation or more reps? For example, I've been working out 3x a week since October last year and am just now staring to see a...

Ckdjim‎, 05-20-2018 05:43 AM
Yesterday, 03:23 AM Go to last post
17 318

Need some advice for my workout program.

So I started lifting about 4 weeks ago with a goal of .5 pounds per week and so far I'm already seeing some results and I'm feeling stronger. But I'm wondering what I can improve. My apartment gym only has dumbells up to 50 pounds, chest press, shoulder press, lat pulldown, mid row, and a...

Hotstreak608‎, 05-19-2018 08:39 PM
Yesterday, 02:24 AM Go to last post
3 277

Program for a Shift Worker

G'day guys, I work a very wierd shift roster. To simplify it, I work 5 shifts in a row (12-13hr days) and then I have 5 days off. Currently I work out 3 times during my 5 days off and once during my 5 working days. It turns out that on average I have 12-13 sessions per month. Attached is my...

Fitsy‎, 04-09-2018 02:22 AM
2 Pages
1 2
Yesterday, 02:17 AM Go to last post
32 1,152


Online sources are telling me that i should be doing 75 to 100 touches each session about 1-3 times a week however I'm confused because i cant find anywhere that tells me if i should be counting the reps of my upper body plyos with my lower body plyos. Does anyone know whether I should be doing 100...

lazy408‎, 05-20-2018 09:56 PM
05-20-2018, 09:56 PM Go to last post
0 100


I want to use progressions to improve my lifts. I know you’re supposed to add volume, but I see some progressions where volume is reduced and intensity is increased. Should I do increase volume: Wk1 3x8 Wk2 4x8 Wk3 5x8 Wk4 Deload

reignman76‎, 05-20-2018 01:35 PM
05-20-2018, 06:29 PM Go to last post
5 216

Help me set a 6 week goal

Current weight 76kg Estimated 1 rep max Bench 91kg Squat 115kg Row 80kg Deadlift 150kg What is a realistic increase in 6 weeks?

Ultradian‎, 05-20-2018 02:08 PM
05-20-2018, 03:02 PM Go to last post
4 164

Ive got a month before Marine Corps Boot Camp, need a program to prepare

Alright guys, just graduated highschool, ive got all the time,in the world to prepare... Sort of... I only have a month and I work after 5pm, anybody have a great workput plan for slaying my body to prepare for basic training? Im not in bad shape, but I could use some improvement, ive passed the...

KarateMan7‎, 05-17-2018 08:11 AM
05-20-2018, 02:35 PM Go to last post
6 257

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