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Forum: Workout Programs

What workout is best for your goal?

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Smile New Here!

Hey Builders! My name is Imran Zahid. I join this platform because interested in bodybuilding and need some useful tips from you guys. How can I gain my wait? Currently my age is 23 and weight is 55 is it okay? or I need some more. Cheers!

imran12341‎, 09-18-2020 05:40 AM
09-18-2020, 06:55 AM Go to last post
1 670

Workout routine

Trying to put together a workout routine split for strength and endurance and muscle mass I put together something a little bit different with upper lower upper rest and then push pull legs please give me any advice or changes...sets and reps still trying to figure out... First part of the week...

roomarx‎, 09-17-2020 07:22 PM
09-17-2020, 11:10 PM Go to last post
4 802

Progressive Overload?

Hey legends, I have a question regarding progressive overload and I can't seem to find a viable answer anywhere. We've all heard about progressive overload and its importance, but surely that's not sustainable. After years of training, surely there comes a point where you're no longer able to...

Josh179‎, 09-15-2020 08:42 PM
09-17-2020, 03:38 PM Go to last post
18 1,387

Question about being overweight and lifting (5x5)

Till a few months ago, I was obese. I'm now overweight, with about 30 pounds to go before I reach my ideal BMI. I've been dieting, restricting my calories to about 1000-1200 per day, and walk everyday a couple miles and do HIIT 3x a week for about 30 minutes a piece. Seeing how different I look...

ElPaso4Life‎, 09-17-2020 01:40 AM
09-17-2020, 01:38 PM Go to last post
13 1,035

What accesory lifts worked you the best for improving squats?

I’ve noticed that including variation in accessory lifts has helped me improve squats a lot faster than doing always the same. Is the smith machine squat a good (as a finisher after squats and deads) What worked the best for you?

Alexlarex‎, 09-16-2020 07:43 AM
09-17-2020, 02:19 AM Go to last post
21 1,209

Deadlift after or before pull day?

Just added DLs to my split and need some advice. I'm doing a PPL, deadlifts on leg day If I do push/pull/legs, then I'm working my back and traps one day before deadlifts If I do pull/push/legs, then I'm working my back and traps one day after deadlifts Is either one ideal? RN im usually...

alec935‎, 09-16-2020 12:13 AM
09-16-2020, 09:12 PM Go to last post
2 894

Anyway I could improve my full body routine?

3 days a week MWF, ABA BAB order Day A Squat 3x5 Bench 3x5 Pendlay Rows 5X5 Stiff legged deadlifts 3x10 Preacher Curls 3x8 Tricep Overhead Extensions 3x10 Abs

pb7100‎, 09-16-2020 03:31 PM
09-16-2020, 08:55 PM Go to last post
2 839

Advice with my PPL Split

Hello everyone, I've came back to lifting weights after a good few years out. I'm one month in and things seem to be going alright. I was very weak at the beginning only being able to lift the bar for most of my lifts. I'm currently up to 65kg squat (5 reps), 80kg deadlift (1 rep max) ,...

DatDereProtein‎, 09-16-2020 06:26 AM
09-16-2020, 05:41 PM Go to last post
7 954

Push/Pull/Legs Rotations - Block to Block Changes

Hello everyone Im a fairly experienced recreational bodybuilding trainee. I have been consistent with many program setups over a decent amount of time with positive outcomes, and I have come to the opinion that the rotation of Push/Pull/Legs/Off/Repeat is the most productive at this stage for me...

BCMBL‎, 09-16-2020 12:10 PM
09-16-2020, 03:34 PM Go to last post
5 750

Thumbs up Feedback/advice on my workout routine

I’ve been working out for about 8 months now but still feel that I’m not doing enough or could be doing more - looking for advice on my current weekly routine. I’m trying to build muscle while healthily bulking and putting on weight because the days I’m not hitting the gym (tues, thurs, sat) I do...

Snuba‎, 09-15-2020 06:55 PM
09-16-2020, 11:29 AM Go to last post
6 867

Need advice on training program by online trainer

Looking for advice. So recently I got an online personal trainer since I've been going to the gym for a year but took 6 months off and got quite a bite of fat. Anyhow the program he want to have me on is a Push/Pull/Legs/Push/Pull. When I asked why legs were only being worked this was his response...

Newbygains97‎, 09-15-2020 08:05 PM
09-16-2020, 11:17 AM Go to last post
9 863

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
270 Pages
1 2 3 4 5 ... 270
09-16-2020, 10:16 AM Go to last post
8,075 1,712,916

what do you think of this progression scheme?

I have been lifting regularly for a year and a half. I stopped making progress on beginner programs like stronglifts 5x5 and greyskull lp (phrak variant). My bench press got to doing 185 pounds for 3x5 which I was happy with. I realized part way through I was half squatting and had to reset that...

grey27‎, 09-15-2020 08:54 AM
09-16-2020, 07:40 AM Go to last post
3 816

Completed a workout program. Now what?

Hello. I just completed the Jacked at Home 4 week program and was wondering what I am supposed to do after? I've never done any of the workout programs on this site before. I'd like to continue building muscle and size. Do I just keep doing the same workouts until I reach my goal?

Corin11‎, 09-15-2020 06:57 AM
09-15-2020, 07:58 PM Go to last post
3 787

Taking Fierce 5 Seriously

First off, good morning ladies and gents... So I’ve finally chosen to take F5 seriously. For the longest, it seems as if the program was too light — something that I honestly can say that I shouldn’t have judged while being completely ignorant of what’s “right.” That said, I’m going to try to...

Lionhartzero‎, 09-14-2020 07:31 AM
09-15-2020, 04:59 PM Go to last post
24 1,397

Talking Workout vs workout plans?

Hi there My first post on here. I was wondering about the workouts and the workout plans. I notice, let's say for example the shoulder workout that's around 27 minutes long. If I am doing a workout plan already would I / could I do the extra shoulder workout on top? Or, can I pick and choose...

livelikeacat‎, 09-15-2020 04:19 AM
09-15-2020, 04:25 PM Go to last post
5 752

10k steps per day?

Thoughts? Am I wasting my time doing doing all this walking? I’m lifting 3x per week atm.

Ondle‎, 09-10-2020 02:23 PM
09-15-2020, 03:05 PM Go to last post
14 2,068

Program Calendar Question

Is anyone else having issues with the program calendar? I'm trying to add a program to my calendar and the dates seem to get all messed up and it's driving me crazy and messing up my plants.

JohnnyDisney‎, 09-14-2020 11:44 PM
09-15-2020, 02:28 PM Go to last post
1 666

Rest day after every workout?

I was doing legs on back day but have since tried adopting it on a rest day but I'm just too tired the next day to do it and thus doing the dreaded leg day skip. Can someone reshuffle it so I can get legs back in and still train every muscle group twice a week (8 days or so) and still have a...

periphery831‎, 08-28-2020 11:56 AM
09-15-2020, 10:45 AM Go to last post
11 1,641

Critique my routine please

Hi guys. I've been at the gym for many years, but in the last months, because of quarantine, I gained some extra kilos I shouldn' now, I'm back to the gym in full force, and hopefully to put down some kg and gain some muscle. Can you criticize my plan? Thank you Day 1 SHOULDERS -...

thedalaidrama‎, 09-14-2020 01:25 PM
09-14-2020, 10:08 PM Go to last post
3 668

Upper/Lower good for hypertrophy?

Hey everyone. Wanting some feedback on whether this upper/lower routine is good. Main goal is hypertrophy. I’m intermediate and looking to switch things up coming from a 6 day PPL which burnt me out. Coming off a short break so volume is a little low starting out but will increase over time....

CatsAndMice10‎, 09-14-2020 01:17 AM
09-14-2020, 08:19 PM Go to last post
3 854

5'6 123 pound female, how do I choose a workout plan?

Id like to gain some muscle and drop some fat. I have a gym available for my use. I follow a strict Paleo diet, but I don't count calories.

natcat3434‎, 09-14-2020 12:57 PM
09-14-2020, 06:50 PM Go to last post
1 493

Beginning Bodybuilding/Powerlifting Program advice

I decided I want to start doing bodybuilding shows and maybe some powerlifting meets in the future. I uploaded my current program for you to see. I want to maintain strength while I shed weight so thats why the big three lifts are at 5x5. The rest of the workout focuses on hypertrophy. I...

glen161‎, 09-13-2020 12:27 PM
09-14-2020, 03:07 PM Go to last post
16 806

Full body, pull, full body, push etc

What do you think of this split? Day 1 Full body Day 3 pull Day 5 full body Day 7 push Day 9 full body etc I'm doing this for more variety. Also, it covers each body part approximately 2.5 times per week which is probably a good frequency

TheResistance‎, 09-11-2020 07:05 PM
2 Pages
1 2
09-14-2020, 07:46 AM Go to last post
49 2,432

Weight Loss After Rona Weight Gain

Gained a few lbs prior to rona lockdown and a lot more within the last 5 months. Pretty much 50 lbs heavier than what's healthy for my frame. Would it be possible to lose those pounds within 4-5 months? If so, what are best practices to apply so that I remain on track? I've used myfitnesspal before...

ov3r1t‎, 09-13-2020 08:33 PM
09-14-2020, 05:07 AM Go to last post
3 494

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