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Forum: Workout Programs

What workout is best for your goal?

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    4,119 62,553

Non gym workout plan suggestions

Don't have access to a gym for several months. Was on my Third cycle of allpro. I do have access to some weight is light and less then half what I was lifting. Currently use those, do dips, press ups, tricep exercises and other body exercises. Running HIIT and long distance around 3 times a week,...

training12‎, 01-14-2021 08:15 AM
01-14-2021, 08:32 AM Go to last post
2 554

Good body weight/callisthenics programme/resource?

Hi everyone, Newbie here as you can see. I’m 43, 183 cm, 79 kg (will be 80-81 after Xmas but not for the right reasons). I’ve done a good bit of dieting over the past 2 years and I lost weight (from 93 kg top point to 77). I trained for and ran a 1/2 marathon since, and I hit the gym for a...

Cavez‎, 12-25-2020 07:26 PM
01-14-2021, 05:58 AM Go to last post
4 1,579

Should I switch to one quad focused leg day and one hamstring focused leg day?

I've been doing this leg workout so far in my PPL split and my quads are still sore when the next leg day comes and I often need to delay it: - Lying Hamstring Curl: WU 3-4 sets increasing the weight, until I reach my workload, then 3x10-12 - Leg Press: WU 4-5 sets, then 3x12-15 - Pendulum...

AndyBendy‎, 01-13-2021 10:45 PM
01-14-2021, 01:22 AM Go to last post
5 719

Looking for a workout program. 6 Feet 8 200lbs

I’ve been working out on and off for about 2 years and have little results to show. I’ve read countless things contradicting each other and I’m pretty confused. Does anyone have a workout program Specifically Tailored for very tall people like me? Additional questions: - Should I be aiming for...

MrFearless‎, 01-13-2021 09:36 PM
01-13-2021, 10:42 PM Go to last post
1 506

Need critiques on my leg days

I train legs twice a week with my goals being mass and general strength. Just wondering if my leg days are a bit weak. Looking for feedback on exercise selection and volume. All suggestions are appreciated Lower 1 Front Squat 3x5-8 Single-Leg RDL 2x8-12 Leg Press 2x8-12 Hamstring Curl...

dairycorncarne‎, 01-13-2021 08:47 PM
01-13-2021, 10:20 PM Go to last post
4 510

Cool Home workout / modified F5 U/L

Dears, After doing the F5 U/L for a few monthes at my local gym I decided to create a home workout with the few accessories I have (a bench, a bar, some plates, DBs and a pull up bar) at my garage. Heres my program, I follow the same double linear progression as F5 U/L which is +1 rep next...

pepsicola123‎, 01-10-2021 01:44 PM
01-13-2021, 02:55 PM Go to last post
8 1,040

4 day split involving Push,Pull,Leg + Full body workout?

Has anyone had any experience in going to the gym 4x per week- doing PPL and finishing off with FB (or vice-versa)? Been going every other day since my gym is quite a drive from home; I can’t reliably lift every single day as much as I want to (did Coolcicada’s routine for quite a while when I was...

metallick‎, 01-12-2021 06:27 PM
01-13-2021, 01:19 PM Go to last post
8 749

Workout with just a pull-up and dip station?

Fellas, I’ve got no gym access and a cluttered garage, limited space. Trying to get hold of some dumbbells but as it’s stands I’ve only got a pull up and dip station. Thinking of doing as many sets required for a total of 50 pull ups, 50 dips, 50 knee raises. Would probably take me 8 or 9...

shotsherf‎, 01-12-2021 02:32 PM
01-13-2021, 10:10 AM Go to last post
5 646

Question Traveling - no barbell

Hey bros, For up to a six month period, I will be traveling in my vehicle. Though I’ve looked at hitched based power racks, I’ve decided against this and have settled on not taking a rack or barbell with me. Instead, I’ll have: -10lb, 25lb, 45lb plates (should I get a 90?) -35lb kettlebell...

baaaaats‎, 01-10-2021 12:45 PM
01-13-2021, 08:01 AM Go to last post
4 905

New routine ideas/critique?

A couple preliminary bullet points: - My wife has been on a diet for a few weeks so now that I've worked up and tested one rep maxes, and been meaning to cut since before lockdown and gym closures, it's the perfect time to start my next cut. Probably 8-10 weeks. Because of this, I'm not going...

jademonkey‎, 01-06-2021 12:24 PM
01-13-2021, 07:58 AM Go to last post
8 1,268

Write your own program

Hi guys, not something I am considering right now: I'll be running my current program for quite some time. But for the sake of curiosity, is self-programming always detrimental in comparison to some of the good programs online? (No, I'm not comparing it to an actual coach)

giangianni‎, 01-13-2021 02:48 AM
01-13-2021, 06:24 AM Go to last post
2 516

Lightbulb Best workouts for when you are fat, skinny, or going through puberty

Weight loss using a diet is very difficult even when working out. I have been working out for years with my father and brother and each of us has a different workout and diet plan that is most suitable. Its all about trial and error

MIcheal1234567‎, 01-12-2021 05:26 PM
01-12-2021, 10:50 PM Go to last post
2 505

Body Transformation Course with Personal Trainer and Dietician. (Australia)

Hi Guys, I have been in and out of the gym may times in the last 15 years but never took it seriously. What I want to do now is use professional help to get real results. I was looking at joining a special body transformation program. Which combines diet and training designed specifically for...

greekgod17‎, 01-09-2021 05:57 PM
01-12-2021, 08:14 PM Go to last post
2 863

Best workout split to do with loads of free time?

Currently on furlough and in lockdown. Very bored unless I'm training so wanted to know what workout split will take best advantage of all the free time and maximize gains?

Hoxton12‎, 01-11-2021 03:16 PM
01-12-2021, 07:56 AM Go to last post
15 840

Hey guys, let's pound out a million pull-ups by end of 2012.

Simply post and add up how many you have done. Hopefully, we can total a million by the end of 2012. eg. Post 1: 10 Post 2: Did 10 too, total count at 20. Any grip counts. hammer, chin-ups or pull-up. inb4 no one cares.

SgSpartan‎, 01-01-2011 03:27 AM
131 Pages
1 2 3 4 5 ... 131
01-12-2021, 06:00 AM Go to last post
3,924 141,610

Cardio and gains - can you have both?

First post, here goes! I’m a keen cyclist who wants to get into bodybuilding, but I don’t want to give up riding my bike. Clearly this poses a problem in terms of the necessary calorie surplus for gains. My question is: if I got my nutrition right and ate enough to offset the calorie deficit...

1991sg‎, 01-08-2021 01:58 AM
01-12-2021, 02:38 AM Go to last post
8 1,111

Best program to increase endurance and strength?

Beginner here. I have police agility test in about 3 weeks and possibly police academy in less then 6 months. Just looking for a good program to help me gain strength and stamina. Not doing this just because academy it just gives me a reason to start bettering my self. I’m about 6’1 150lbs..21...

TwinJt‎, 01-08-2021 07:05 PM
01-11-2021, 10:17 PM Go to last post
4 958

Coronavirus propaganda and hype

Hey i didnt know where TO post this so i apologize if this is the wrong thread but do you guys give a **** about corona virus and stay home or do some of you live snd die by the gains and just go to the gym regularly? My gym closed for 2 weeks my ass started panicing that i Will lose gains.. Thank...

Advice1998‎, 03-15-2020 06:55 AM
3 Pages
1 2 3
01-11-2021, 02:25 PM Go to last post
71 8,861

Burn Belly Fat -> Hypertrophy for Mass -> Strength Focus

Hey guys, Just wondering if this training sequence (title) seems sensible while matching protein/pound, taking whey, and limiting carbs. I plan to to do cardio 1-2x week and lift 5x a week. To clarify, I would focus on each area AFTER the previous one. Thanks!! Currently 5' 10" 194lbs or 1.8m...

804Prince‎, 01-11-2021 01:14 AM
01-11-2021, 06:48 AM Go to last post
3 547

Help deciding new workout plan

Hello all, I recently got an EZ bar and two dumbbells from my uncle clearing stuff out and was hoping to incorporate it into a routine I can do at home. Im 6ft, a smidge under 10 stone and have not got any lifting experience from the past, I am mainly a cyclist and was also hoping to dabble...

stormylolol‎, 01-10-2021 11:17 AM
01-10-2021, 08:03 PM Go to last post
9 767

Uneven spinal erector development?

I’ve noticed that my right spinal erectors (particularly in the lumbar region) are thicker and more developed than my left side. When I do deadlift variations and bent rows I feel my right lumbar taking over and feeling really fatigued. There’s no pain, it’s just like it’s getting a huge pump...

DogletDusk‎, 01-09-2021 06:15 PM
01-10-2021, 06:15 AM Go to last post
9 765

Post Goal of getting a 500lbs squat. Can I get it with this program??

So I’ve been very on and off with lifting but I wanna get back in it and my goal is a 500lbs squat. I currently could probably get a 300lbs or close. I’m 18, 6ft and about 215lbs. I found this program for me increasing 5 lbs on a 5 rep squat and I have started with it. Having started off at 225lbs...

MYoung077689‎, 01-09-2021 12:02 AM
01-09-2021, 10:43 PM Go to last post
3 736

Thoughts on neck training?

Hey guys. Currently I'm following a 2 day split with dumbbells since I'm training at home, 3 times a week. One week I'm doing Monday - Full body push, Wednesday - Full body pull, Friday - Full body push, other week on Monday - Full body pull, Wednesday - Full body push, Friday - Full body pull and...

jeremybra‎, 01-04-2021 04:05 PM
01-09-2021, 10:30 PM Go to last post
6 1,367

Has anyone figured out how to avoid DOMS?

I do upper/ lower Monday, Tues, Thurs, Fri. If I miss one workout or increase weight whammo, doms for three or more days. Example: on Tuesday I upped squat and RDL ten lbs each. Three sets of 5 for squat, 3 sets of 8 for RDL. Weights felt good. 225 on squat (coming back from a knee injury...

Hutrapper‎, 01-02-2021 04:35 AM
2 Pages
1 2
01-09-2021, 07:49 AM Go to last post
33 2,761

Routine Help for Bigger Legs?

I'm a 5’5-5’6, 125 lb 18 yo female. I’ve been lifting consistently for the past couple years (save for COVID) and really need help with getting bigger legs. I workout in a home or school gym without machines, so I can really only use dumbbells, and barbells and plates. I’ve cobbled together the...

perspica‎, 12-28-2020 07:46 PM
01-08-2021, 06:27 PM Go to last post
18 2,052

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