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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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Weak Chest

Hello everyone, I'm trying to get into shape at age 52. My chest has always been weak. I know I need to lose weight but if I can get some advice on how to make my chest more defined would be greatly appreciated. Right now my chest looks droopy and the sides are terrible. I do have a gym set at...

Vendor32‎, 06-28-2020 12:47 PM
06-28-2020, 01:07 PM Go to last post
1 436

Is this fullbody resistance band workout good for me?

Hi, guys! I'd like, if possible, that you could evaluate my workout program that I made for the quarentine period. I used to workout about 04 years ago, but, about 02 years, I stopped due my troubled routine. I'm 24 years, 75kg and 1,83m height. My main goal is to gain muscle, therefore I'm...

Galinho13‎, 06-23-2020 07:52 AM
06-28-2020, 07:27 AM Go to last post
13 1,060

Need help finding a program

Been kind of YOLO at the gym for a while now and I feel like I’m all over the place and having a lack of structure in my training is kinda driving me crazy. Not sure what I’m looking for exactly in terms of number of days/split, but I can lift everyday of the week if I could, but also with the...

Ondle‎, 06-27-2020 04:54 PM
06-27-2020, 05:40 PM Go to last post
1 527

A new guy motivated to start!

Hey everyone, I'm new to gym and sports but I'm highly motivated because I started caring about my appearance. I need a workout program and I don't know how to prepare it. Should I do it like professionals? Leg day, chest day? I think because I'm new, it would be ok to force all muscles...

weightloser11‎, 06-27-2020 03:22 PM
06-27-2020, 04:05 PM Go to last post
2 508

How to make bigger arms at Home

When it is partial lock down situation through out the globe! Gyms are also not opened fully! and we need better immunity, lets practice some healthy activities at home. Today I tried to share some arm training videos, those help me out to increase its volume during this period. But as it is my...

bodycoachathome‎, 06-27-2020 06:45 AM
06-27-2020, 07:55 AM Go to last post
2 565

Home Workout

Hello, I bought a weight set with a barbell and 2 dumbells along with a bench. I can only train on fridays, saturdays and sundays. My focus is body transformation, as Im a bit overweight, I way 200 pounds or 100kgs and at the same time, I want to gain muscle and look ripped. Its been awhile since...

mikolaj73‎, 06-26-2020 08:11 PM
06-27-2020, 07:29 AM Go to last post
1 589

Am i working the same areas too much?

I'm doing a full body workout, like 1 or 2 exercises per an area, 3 times a week without my back since i have chronic back pain. I lift what i can, usually to hit a fail on the last reps on the 3rd set. I've managed to increase my weights abit lately, but it took some time. Now my biggest...

Blakey85‎, 06-26-2020 04:29 AM
06-27-2020, 12:51 AM Go to last post
16 855

I'm as beginner, working with nutritionist.. questions

Im a 45 year old female. I need to lose about 10 pounds in body fat. Just met with my nutritionist today who is a competitive bikini model. I'm use to rowing 3 days a week at 30 min. and doing a variety of exercise classes up to 3 times a week. She said she wants me to do, at the most, 20...

KarinLee74‎, 06-26-2020 05:17 PM
06-26-2020, 11:54 PM Go to last post
4 599

Working same muscle group on consecutive days.

Working out the same muscle group on consecutive days. I've always been under the impression that we should avoid this. But why? Does it prevent proper recovery? Increase accumulative fatigue? Something else? All of the above? I'm also led to believe high level lifters, like Olympians don't...

Nubgains‎, 06-26-2020 04:15 PM
06-26-2020, 07:48 PM Go to last post
8 620

Program Review: Calgary Barbell 8 Week

Recently finished my second cycle of Calgary Barbell's 8 Week program. My first cycle got cut short because of Covid, but I got through week 7 before gyms closed. I was feeling good and strong at that point and optimistic about progress on the program. This second cycle has been great, and I'm...

ECGordyn‎, 06-25-2020 11:50 PM
06-26-2020, 05:32 PM Go to last post
6 938

How Can I Optimize My Current Workout Routine?

Alright, to start im 6'2 157 lbs probably 15-17% bodyfat and 26 years old. right now I am skinny fat with some muscle. my goal is to get lean and build more muscle. right now i'm a little limited due to not having access to the gyms so I only have my bodyweight a pull-up bar and 30 lbs...

audioblndr‎, 06-06-2020 11:56 AM
06-26-2020, 09:48 AM Go to last post
13 2,674

Beginner not really sure where to start

Hello everyone. I'm interested in getting started working out, but I'm not really sure where to start. I've done some in the past, but never really noticed all that much of a difference in my build. I'm ready to fully dedicate myself to a program now, but I just wanna make sure I choose a good one....

redneckrhec3‎, 06-26-2020 06:57 AM
06-26-2020, 09:40 AM Go to last post
3 614

Skinny Fat beginner

I’m a 25 y/o female with absolutely no Fitness background. Height is 5’7”, weight 135ibs. Shamefully, due to inactivity I’ve had some muscle atrophy and weakness in my right elbow from a fractured growth plate at 3 (never knew I had weakness until my boyfriend started showing me different lifting...

ambernicole24‎, 06-26-2020 07:33 AM
06-26-2020, 07:33 AM Go to last post
0 510

Working the chest...

Hello all. Well, I am having a very difficult time training my chest. It's 'fatty' soft to the touch and I have been working out for over a year. I've seen gains in other areas -- but the chest is woefully lacking. A little bit about me - I am 54, 5 feet 10/11 inches tall and weight about 170....

die_kruzen‎, 06-26-2020 04:09 AM
06-26-2020, 06:41 AM Go to last post
5 643

Yet another "critique my home routine" request

Afternoon all you purveyors of wisdom. I am currently working out from home in the UK with an assortment of kit. I may look at mixing it up in July, but can you please cast your expert eyes over my current routine and offer any advice / guidance / suggestions? I run on a 2 week routine, week 1...

somersetpaul‎, 06-24-2020 07:04 AM
06-26-2020, 05:20 AM Go to last post
6 953

Smile Covid-19

Keep safe and practice social distancing. You can. And you will. Push yourself, because no one else is going to do it for YOU. When you feel like quitting, think about why you started. Start where you are. Use what you have.

Michelle9430‎, 06-26-2020 04:13 AM
06-26-2020, 04:13 AM Go to last post
0 573

BodyFit App

Is it me or does the new BodyFit app stink? I thought I was paying for programs plus the benefits of the old app. I don’t like that I can’t adjust programs to the equipment available or slightly modify to my abilities. I doubt I’ll renew. Suggestions?

Nomie611‎, 06-25-2020 08:20 PM
06-25-2020, 11:20 PM Go to last post
1 552

What you think about my split?

Day 1 : Chest/Shoulder( anterior/ lateral delt) Day 2 : Back/arms/ rear delt Day 3 : Legs/ABS repeat then day out then repeat again My experience is like 3 years gym im about 5`11

Noctive‎, 06-25-2020 09:06 AM
06-25-2020, 06:16 PM Go to last post
11 737

What do you think about my program?

Hello! After a fairly long road of trial and error, I have finally composed a workout program that I believe works for me the best, but I would like your opinions, especially if u think I may get definitely better results by changing something. Let's begin: This is basically a 2*PPL type of...

AndyBendy‎, 06-25-2020 04:33 AM
06-25-2020, 11:19 AM Go to last post
12 779

The 20 Rep Squat Routine!

Hey all. I recently wrote an article providing a routine for those of you who are able to head back to the gym (I'm sadly not one of them yet). Well here's another article on how the 20 Rep Squat Routine can help you regain your size - especially in them legs! ...

mike584‎, 06-23-2020 03:08 PM
06-25-2020, 07:34 AM Go to last post
4 772

Question Fierece 5 Novice Full Body Questions

Hey Guys, Have a proper questions: 1. Are reverse flies using a machine sufficient compared to cable reverse flies to sub face pulls. I am unsure what type of reverse flies sub is referring to. 2. What can I sub Pendaly rows with that has 45 degree angle wide grip and pull to the chest...

fattofame3‎, 06-24-2020 01:45 AM
06-25-2020, 05:39 AM Go to last post
8 714

My arms are lagging really hard, what do you think of this training split

Like the title says my arms and back are my weakest body part. I figured I would up the frequency on arms and back workouts and since my legs are my best body part I would stop having "Leg days" and only do squats and lunges twice per week. I just made this split, what do you guys think of it?...

OscarAT38‎, 06-24-2020 01:08 PM
06-24-2020, 03:01 PM Go to last post
9 597

Combining Boxing and Weightlifting

i have recently over the last 6 months or so started boxing and enjoy it a lot, but i also really want to hit some weightlifting milestones (500b DL, 405 Squat and 315 Bench), how can i workout for these goals but also train for boxing and increase skill, speed, power and agility in the ring. i ask...

felix432‎, 06-18-2020 12:57 PM
06-24-2020, 08:50 AM Go to last post
7 1,347

Is this good progress?

Bit of a newbie to weight lifting but I've started the Liift4 workout program and wanted to know if I was making good progress after the first 4 weeks. (I have a scale which can measure body fat and muscle specifically) Before starting program: Male - 6ft 3, age 30 80.55kg overall 11.5%...

Junglehome‎, 06-24-2020 03:43 AM
06-24-2020, 07:07 AM Go to last post
6 562

Upper/Lower question

Instead of low reps one week (power) and high reps (Hypertrophy) the next week. Can one do high reps 12-15 for the whole week? For muscle size.

fieldmedic‎, 06-24-2020 06:10 AM
06-24-2020, 06:31 AM Go to last post
2 501

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