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Forum: Workout Programs

What workout is best for your goal?

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    4,103 62,541

My PPL Programme, What do you think?

Push - Flat Barbell bench press 1x warmup set ->4x working sets 5reps max (5/5/5/5) - Smith +45 Incline bench press 4 sets -> 12/10/8/6 - Close Grip DB press or Incline DB press 4 sets -> 12/12/10/10 - Cable fly 4 sets -> 12/12/12/12 - OHP or Smith seated OHP 1x warmup set followed by 4...

Przepi‎, Today 06:48 AM
Today, 06:48 AM Go to last post
0 116

What do you think about this full body workout?

3 times a week: With lighter weights: 1 exercise for triceps: 3 Sets 15 Reps (rest 150 sec) 1 exercise for biceps: 3 Sets 15 Reps (rest 150 sec) (+ barbell curl 2x8 in the end of workout) 1 exercise for deltoideus 3 Sets 15 Reps (rest 90 sec) Heavier weights:

builda123‎, Yesterday 06:27 PM
28 417

Advise to start bulk or fat burn

Hi, My aim is to grow bulk. Want advise to start bulking program or fat loss program. I am 43 Years old 81.5 Kg weight 22% body fat I workout 4 times a week.

nazashab‎, Today 02:54 AM
1 171

Exclamation My arms and shoulders have not grown at all!

I have been training for about a year and half now and I’ve seen somewhat size everywhere else but my arms and shoulders, I feel as though they are my hardest place to gain mass in, I’ve been eating enough and trying hard but I don’t see any difference! I’ve never been more frustrated with myself😕...

anthonyp54951‎, Yesterday 09:22 PM
13 240

How to Keep The Weights Moving Up?

Hi all, Let’s consider the example of machine bench press. For example, I can do 3x8, 20 lbs and I want to add next weight. I can use the following ways: 1. Add set - 4x8. After that, I can add weight and return to 3x8 2. Add reps – 3x10-12. After that, I can add weight and return to...

alserkod‎, Yesterday 08:25 AM
Yesterday, 10:29 PM Go to last post
3 286

Post Can someone help me?

I’m a 15 year old boy, and my bench max is 165, squat max is 315, deadlift is 275. I have been plateaued around this weight for 7 months now and I am trying to break it because I haven’t regularly been going to the gym. I’m 5’7 and 161 pounds. I was wondering if the regular 5 by 5 strong lifts...

bryanjeon12‎, Yesterday 11:37 AM
Yesterday, 10:24 PM Go to last post
7 198

Can you critique my programming (working around lower back pain)

Strained lower back, sports med doc said I can keep working out but no back squats, front loaded hip hinges, and OHPs. Basically any movement where a lot of weight could potentially compress or be borne by the lower back. I had been doing Fierce 5 and I really like the program, so I'm thinking of...

oelo04‎, Yesterday 08:12 PM
Yesterday, 10:00 PM Go to last post
3 130

Help Me Structure My Deload

I have neglected a deload since Memorial Day weekend, that was my last one. I follow a 5/3/1 PPl program and my main lifts are starting to stall. I have yet to hit a wall on the main lifts (bench, ohp, squat, and deadlift), I have always hit the + sets with more reps than prescribed, but the past...

AntM1564‎, Yesterday 05:42 PM
Yesterday, 05:46 PM Go to last post
1 108

Looking to Bulk, need a split routine and advice

Im 20 years old and have spent the last 5 years competing and training in kickboxing and boxing, Over the last few years i became very lean at single digit body fat and fluxuate between 145-150 pounds. I want to put on mass, but i have never bulked before. I do plenty of cardio and conditioning,...

TonyJNav‎, Yesterday 04:55 PM
Yesterday, 05:01 PM Go to last post
1 131

One week break from my Fierce Five Routine

So I’ve been bulking since the beginning of August and I’m making nice gains. Well this week I’m low on funds and can’t buy all of the essential foods I usually get for my bulking diet. Would it be a bad idea if I took a break from my normal routine for just one week and just had fun messing...

JorgeDeBano‎, Yesterday 11:46 AM
Yesterday, 11:51 AM Go to last post
1 133

Will this weird split be effective? Please help

Monday - chest/shoulders Tuesday - back Wednesday - rest Thursday - legs/shoulders Friday back/biceps Saturday chest/triceps Sunday - rest Appreciate the help and i am open to suggestions

Espensoemme‎, 11-11-2018 11:11 AM
Yesterday, 11:38 AM Go to last post
18 406

Beginner Program - Light Weight - High Rep?

What's a good beginner program that uses light weight with high reps? My goal is to add some muscle mass, but it has to be light weight with high rep due to the doctors orders. Also, looking for a program with a Mon, Weds, Fri schedule so 3 days per week. Prefer the program to target full body.

USMCSemperFi03‎, Yesterday 08:51 AM
Yesterday, 10:15 AM Go to last post
9 254

HELP! Am I over working or nah??

Hey guys, Glad to be a part of this community. Still kinda new here so I'm really looking forward to learn from y'all . As such I would like for anyone of you with your knowledge and experience to please enlighten me. Right off to the question: Does my routine seem too much? I do each...

TitanX91‎, 11-11-2018 09:35 AM
Yesterday, 09:42 AM Go to last post
5 270

just finished 6 week program need help

hi everyone i just finished a 6 week transformation program and im looking for a workout to cut more now....can anyone point me in the right direction.....i really don't feel like just going into the gym and doing a few exercises on certain body parts that day will do what im aiming to do....i...

Antdre20‎, Yesterday 06:07 AM
Yesterday, 08:39 AM Go to last post
6 199

Starting fierce 5 on Monday. Couple of questions.

Ok. So several people recommended that I do the fierce 5. So, i figured why not. What is the recommendations starting reps, sets and weight for each exercise? I did 8 out of 12 weeks of stronglift 5x5 and saw good gains. The app actually started you out with recommended weights. Why is fierce 5...

JayWilson90‎, 11-10-2018 10:02 PM
Yesterday, 08:27 AM Go to last post
26 630

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
24 Pages
1 2 3 4 5 ... 24
Yesterday, 07:48 AM Go to last post
690 61,083

Workout based on goal/shape

Sorry guys didn’t really know how to title this. Getting focused on my goals and have been on my diet for a month, which is usually the hard part. But I’m more disciplined this time around. My question is what workout to choose? Done my research and am still looking but I’ll explain why I’m...

TaoMan1‎, 11-11-2018 10:07 AM
Yesterday, 07:46 AM Go to last post
5 229

Workout plan is it any good?

Hello im pretty new here, finally after months of hesitating i started going to gym and been doing a lot of research these past days how to do exercises correctly, searching for decent workout plan etc. So my goal is muscle gain Im 6'2 182lbs and i look kinda skinny or more like skinny fat i guess....

erniux13‎, 11-11-2018 12:08 PM
Yesterday, 07:41 AM Go to last post
2 177

Looking for a 3 day split, full body routine?

I'm at an intermediate level.

PeterDInga‎, 11-10-2018 04:18 PM
Yesterday, 07:29 AM Go to last post
13 423

Full body 3 days a week program, any good?

I put together this full body workout routine that i want to start on in the near future. A: -Squat 4 x 6-8 -Barbell bench press 4 x 6-8 -Bent over barbell rows 4 x 6-8

AndersATJ‎, Yesterday 07:11 AM
Yesterday, 07:20 AM Go to last post
2 133

Question Muscle Growth

Hey, I have been lifting heavier (from 4 to 8 reps) on most exercises, and I know I had bad form on some... The problem is, I have been doing this for a while and I havent seen any gains... My question is, if I drop down the weight to where I can do 10 reps with proper form and then increase the...

MaxDapper‎, 11-09-2018 10:15 AM
Yesterday, 06:48 AM Go to last post
8 422

biceps rep range

ok so on pull hypertrophy day I just changed my 2 biceps exercises to cable hammer culrs ( which Im doing for 10-12 reps) and platform dumbbell concentration curls - what rep range would work ?

Orelabergel1‎, 11-11-2018 11:22 AM
Yesterday, 05:58 AM Go to last post
5 249

5 day splitt hight volume workout

Hi to everyone , I'm 20 years old , 180cm x 176lbs , i start training 5 years ago , when i was 15 , i love training , especially hight volume training , but i have some lack point like arms and thigh . This is the program i'll follow from monday : monday: Back and abs Deadlift 4x5 lat pull...

Vyking3‎, 11-10-2018 11:44 AM
Yesterday, 05:31 AM Go to last post
21 347

First time cutting - opinions?

So I’m about to do my first serious cut, somebody tell me if I’m on the right track. I’m 22 years old, male, 6’0, 233.4 pounds, 20.2% body fat. I’m a police officer in a very non active town so my activity level is very low (I get an average of 1-2 calls per 12 hour shift). suggests my...

taranradig2017‎, 11-11-2018 06:19 PM
11-11-2018, 09:23 PM Go to last post
2 226

Fierce 5 and warm up

Hi mates, i have question, what kind of warm up sets you do? I will be honest, i have to walk up to the gym and it takes me up like 10m to arrive there and i dont feel like doing some kind of cardio or streching so i dont waste too much time since i have like 1 hour to train. My question is what...

Sl4y3rPT‎, 11-11-2018 03:42 PM
11-11-2018, 08:28 PM Go to last post
4 205

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