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Forum: Workout Programs

What workout is best for your goal?

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What do you think about my workout plan?

This utilizes Eccentric Isometric Training on all movements. How does it look volume-wise per body part. Looking for time efficiency here. All compound movements. All exercises are 3 sets except calves, abs, and face pull, which are 4.

LiamPat1‎, 02-20-2021 02:57 PM
02-21-2021, 03:15 PM Go to last post
5 752

Foot back on the gas

Training and nutrition over the last year has been sort of cruising, made some gains but mostly maintained, intentionally, while building up some other personal life things aside from lifting. Im settled now to really push for maximal muscle gains here again, will track everything as needed and...

BCMBL‎, 02-20-2021 03:21 AM
02-21-2021, 11:13 AM Go to last post
5 716

Arrow Hany rambod split vs upper lower

I recently read about fst7 by handy rambod on simply shredded and there was a split there for people with slacking arms. Day one: Biceps and triceps, calves Day two: Legs Day three: OFF Day four: Chest and triceps Day five: Back and calves Day six: Shoulders and biceps Day seven: OFF

AlistarWannabe‎, 02-20-2021 04:58 PM
02-21-2021, 10:36 AM Go to last post
4 579

Calisthenics - workout plan

Hey guys, I've been working out and trying to execute the planche but having a difficult time. My training for this is open hand pushup with my feet towards the wall and hands close to the waist about 3 sets of 15 reps. I am also doing a frog stand hold for 5-10 sec of 2-3 sets. I'm working...

RyanJLuu‎, 02-20-2021 07:36 PM
02-20-2021, 07:36 PM Go to last post
0 441

Back in the gym after many years.

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Mr.Bill‎, 02-05-2021 03:24 PM
02-20-2021, 01:14 PM Go to last post
5 1,826

Strong Lifts with increased reps

Hey, I'm planning on doing Strong Lifts 5x5 with a friend. I've done it in the past and was quite happy with the results. I would like to increase the rep range to 8-12, shooting for ~10 reps. We'll be starting with the empty bar so I'm expecting to reach my ~10 rep limit much sooner than my...

kharneth‎, 02-17-2021 07:20 AM
2 Pages
1 2
02-19-2021, 12:10 PM Go to last post
32 1,924

Fierce 5 intermediate UL/PPL Alternative

Hey all, i have been fond of the fierce 5 training method for a while now i started from the novice program and worked my way up to the intermediate upper-lower/push-pull-legs variation over the years. to be honest i got sick of the program lately, mostly because of the low volume of sets and...

jam3a123‎, 02-17-2021 02:18 PM
02-19-2021, 05:51 AM Go to last post
8 1,000

Get fit with Joe Wicks any good?

hi all, I have been told So much today to check out Joe Wicks workouts on YouTube. still not convinced..

stonewench‎, 02-18-2021 04:02 PM
02-19-2021, 05:34 AM Go to last post
3 640

Programming presses plus pushups?

Hello, Just wondering if anyone has tips for programming barbell overhead presses and pushups? My performance in each is actually quite modest but I'd like to increase strength in the overhead press and increase reps in the pushups but didn't know if there is a "most productive" workout plan...

Hansenator‎, 02-18-2021 04:43 PM
02-19-2021, 12:15 AM Go to last post
5 712

Trying to optimize my workout

Howdy all - noobie here. Looking for some solid feedback and even criticism on my workout regime. I'm currently in a pretty fit state and have gained some muscle compared to the way I used to be. My goal is too continue being even more fit and keep gaining some muscle. Nothing crazy. ...

karmapolice0110‎, 02-18-2021 04:02 PM
02-18-2021, 06:00 PM Go to last post
8 661

High Fatigue State Too Soon After Deload

For context, in the recent past I: 1. Dieted for a 6 week mesocycle having great workouts 2. Did a planned deload week. *Intent was to eat at maintenance but I think I actually undershot maintenance significantly 3. Started a new mesocycle after the deload, continuing to diet slightly more...

kanis999‎, 02-18-2021 11:37 AM
02-18-2021, 01:51 PM Go to last post
11 703

Any Peloton users here?

seen the ads but never used one, anybody recommend the bike or treadmill? thanks

stonewench‎, 02-18-2021 10:04 AM
02-18-2021, 12:45 PM Go to last post
1 571

Some details, some questions.. And of course "How's my program?"

Starting with All Pro's then Starting Strength and some time with Madcow, I got in decent shape through my latter 30s. Nothing impressive but I was "functionally" strong and that's all I really care about. Met a girl, found a beer I really like, got comfortable , lazy and really let myself go. For...

Jeremy041978‎, 02-18-2021 10:17 AM
02-18-2021, 12:22 PM Go to last post
7 655

Good workout for a 15 year old beginner.

Hello, I am 15 years old and just starting to workout. I was wondering if anybody could recommend a good program for a 15 year old beginner. I have access to a gym, so preferably a program with weights. Thanks.

Apa650‎, 02-18-2021 01:59 AM
02-18-2021, 02:10 AM Go to last post
2 623

Got speaking to this dude in the gym today

I was doing a single of 450 today on the deadlift and seen this dude doing some funny looking row which he said was a pendlay row. He then went and showed me some 100lb girl on Pinterest doing a row and said this is what he was doing. He then started talking about repeated bout effect and said he...

safcpaul‎, 02-17-2021 06:08 AM
02-18-2021, 01:04 AM Go to last post
16 1,045

Volume when it comes to training

A question I had is hypertrophy vs strength training. I’ve been doing F5 on here for so long and I used to do Vikings and thinking about going back to Vikings because on F5 he recommends not to do on a cut. Now when comparing the 2 programs they have very similar exercises with Vikings actually...

Calikid32190‎, 02-14-2021 01:25 PM
2 Pages
1 2
02-17-2021, 04:09 PM Go to last post
46 2,455

What happens when your sick? Do you know the science bit?

I do not to save you time. Heres the facts as “detailed” as possible. Ilness: Mild chest infection-antiboitics. Underlying conditions- Asthma/Copd/Depression. Duration: 15 days including 2 covid vax recovery days. Training or walking: Zero. Food during illness snapshot: 1980 av kcal...

Stormbitch‎, 02-15-2021 04:22 PM
02-17-2021, 02:34 PM Go to last post
2 779

4 Day Split Questions

Hey guys I’m new to a four day split and I was wondering what you guys think about my program. I’m currently at 161 lbs and my goal is 185. I’m eating around 3000 calories daily. Monday- Chest and Triceps, Tuesday- Back and Biceps, Wednesday off, Thursday- Legs, Friday- Shoulders, traps and abs....

bigjame‎, 02-17-2021 11:13 AM
02-17-2021, 11:13 AM Go to last post
0 526

Question: The Viking's The Bare Bones FBW

Regarding The Viking's The Bare Bones full body 3 days a week. It says day 1, day 2, day 3. So it should be fixed with no rotations or it’s AB style? Like, if I workout on Monday Wednesday Friday: Monday day 1 Wednesday day 2 Friday day 3 And Do the same exactly the week after?

666pluto‎, 02-16-2021 12:56 AM
02-16-2021, 08:52 PM Go to last post
11 906

PPL or Full Body?

5'10 190lbs Bench: 255 Squat: 355 Deadlift: 375 OHP: 160 I've noticed lately that as I'm getting closer to being an intermediate lifter I have not been able to recover as well doing Alpha Destiny's Novice Program, and lift considerably more weight when I do Push Pull Legs. Full Body...

pb7100‎, 02-16-2021 11:55 AM
02-16-2021, 08:11 PM Go to last post
5 761

Recommend a 3x per week dumbbell only program?

I have a set of 200 lb adjustable dumbbells (up to 100 lbs each), along with an adjustable bench for working out at home. Can anyone recommend a good 3 day per week program to follow? I'm currently cutting to shed body fat. I'm looking at this one (attached) from Instead of...

dax702‎, 02-16-2021 03:02 PM
02-16-2021, 06:58 PM Go to last post
5 671

Beginner lifter, please help

Hi guys, I am 25 and currently 14 stone, i've been weight lifting for three weeks with a strict diet, on muscle all in one anabolic shake, my diet consists of oatmeal in the morning, lunch will be salmon with rice, avocado, spinach and egg whites, dinner will be chicken, potato, with broccoli,...

Jorg1995‎, 02-16-2021 04:02 AM
02-16-2021, 11:17 AM Go to last post
2 677

Training for a marathon while lifting for size?

I am currently in the gym 4 times a week and running 4 times a week averaging 20+ miles per week. A friend just suggested I stop leg workouts until I get my conditioning up so that I don't wreck my legs every day of the week. I have a pretty good base of fitness but only started lifting again...

Rewmcd‎, 02-13-2021 04:08 PM
02-15-2021, 11:42 AM Go to last post
9 1,083

Fully body routines aren't necessarily for novice only?

Recently switched from an U/L split 4x a week to full body 3x a week. On paper all you need is sufficient stimulus and recovery. Advanced trainees need more volume and if they can't handle full body 3x a week as a result of fatigue in a workout, they can switch over to full body 5x a week for...

Animal2692‎, 02-14-2021 04:59 PM
02-15-2021, 11:18 AM Go to last post
21 1,106

Fierce 5 comeback question

Hi Guys, i initially started fierce 5 dumbell programme about a 9 months ago or so. I started very light at 2.5kg dumbells and worked my way up, got to about 10-14kg dumbells. However, i stopped 6-7 months ago and have done 0 weight training or fitness. Should i re start my programme...

daaz325‎, 02-15-2021 06:02 AM
02-15-2021, 09:48 AM Go to last post
2 650

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