Forum: Workout Programs

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is this a good routine for a noobie looking for strength and size (keep in mind i have limited equipment, so dumbbells bench and barbell) Pull: Barbell row 5x5 Chin ups 3x8 Dumbbell row 3x12

It's intriguing to observe how many guys on this forum seeking advice on specialized programs tailored to modest fitness goals, such as: "I'm not aiming for massive gains. I'm not pursuing a bodybuilder physique. Can I sculpt an aesthetic physique by simply doing push-ups at home?" However,...

I just completed the Bench 300 program today. I am quite happy with the results; I hit my one-rep max of 315. I am looking for suggestions on a new program or next steps to continue building on 315 benching that weight more consistently and moving that number up. Any suggestions or advice would be...

I am doing basic stuff such as pull-ups. chin-ups, push-ups, dips frequently at home and I have a weight vest so i can quickly progressive overload, but something about very basic calisthenics feels like you don't go anywhere, I feel as if the gap is skinny guys starting out and next stage is...

Hello guys, please check: StrengthLog’s Full Body Workout Routine, 3x/Week Workout 1 Squat: 8, 6, 4, 4 reps (increase the weight the second and fourth sets) Bench Press (alternate exercise: Dumbbell Bench Press): 8, 6, 4 reps (increase the weight every set) Barbell Row: 8, 6, 4 reps...

Guys I don't want to join a gym but I have some equipment that I would like to use and looking for a workout. I've been training for around 5 years and have made reasonable progress, I think The workout I'm looking for should be a full body workout primarily to lose weight but to build...

Hello, I (27 y/o, 6ft, 170lb) recently began strength training with a coach/PT after difficulty increasing weight on bench press due to past shoulder injuries and confidence in higher weight squats/deadlifts. These are only the first two days (Tues/Upper & Wed/Lower) and start with lower reps...

Push: Bench Press: 3 Warmup sets; 2 Working sets @ 5 reps, 1 triple @ 3-rep max Seated Overhead Press: 2 Working sets @ 5 reps, 1 triple @ 3-rep max Weighted Dips: 2 Working sets @ 5 reps, 1 triple @ 3-rep max Overhead Tricep Extensions: 3 Working sets @ 8-12 reps Pull: Bent-Over Rows:...

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Hello everyone I will be conducting a case-study on myself, because I am a bit of a science geek, have stage 1 hypertension, and why not. Also thought that maybe someone would like to join me. Background Multiple studies have shown that resistance training (RT) is effective at lowering...

Hey Guys, I'm a 17 year old athlete who plays Basketball, Football (American), and Rugby. I opted out of playing this season due to a head injury in football back in November and our Head Coach has decided to retire. My school doesn't really have a "strength coach" per se and it has just been us...

I am getting back to working out and I am looking for a dumbell workout I can do at home. I do 1 hour of HIT 3 days a week. I am looking to tone up. I also need help with my diet....Any suggestions would help.

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Hello, I'm posting here for the 1st time, and I'd love to have your opinion. I'm rather slim by nature, 1M77 for 63kg. I train at home (I have two 15kg dumbbells + a pull-up bar). Ideally, I'm looking to get up to 68kg, being fairly dry. I have a fairly balanced diet, I do a lot of...

Lifting Program: Friday: -Bench Press Max. 115 0.65 Start 75, 85, 100 -Military Press Max. 95 0.65 Start 60, 70, 80 -Deadlifts Max. 225 0.65 Start 145, 170, 190 -Bent-Over Row Max. 175 0.65 Start 115, 130, 150 -Power Cleans Max. 135 0.65 Start 90, 100, 115 -Squats Max. 185 0.65 Start 120,...

Hi gang, I was a heavy weight lifter until my 30's then life happened, now I'm old (50). I'm 6'4" 275lbs and I look like I used to body build but i have a gut and I'm probably 22-25% body fat. I want to start back up at the gym but there is no way i'm doing anything crazy like I used to ......

Hey there! A few months back, I made the switch from calisthenics to hitting the gym. I've been mainly getting my info from this YouTuber called naturalhypertrophy. Dude's got a bunch of free programs up. One of them caught my eye big time, thinking of giving it a shot. What do you guys reckon?...

Hey, I am new to this forum, though I have been lurking around for some time and i was a member many years ago. Excuse my grammar, im posting all this from my phone. I've seen a ton of post with people asking about pushups and pullups and if you can get big from doing just that. The general...

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When do you do HIIT? I plan on only doing 2 to 5 cycles of running nearly as fast as I can on a treadmill of between 20 to 40 seconds. Would it be ideal to do HIIT right after a leg worktout, or at some other day? I typically do my leg workouts once every 5 days, so if not on the same day as my leg...