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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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Can someone please help me, can't seem to get any results no matter what

Hi, Can someone please help me, can't seem to get any results no matter what I do at the gym i have been training on and off and not for the past 4 years but for the past 3 months i have been taking training very seriously going to the gym 6 days a week and doing abs workout at home, but i am...

THEMOESTAR‎, Yesterday 08:43 AM
Yesterday, 11:10 AM Go to last post
4 315

Coming back from a bad injury, question on hypertrophy....

So I've lifted most of my life as I came up playing multiple sports and competitive martial arts. I've always lifted conventional for strength. At 44 after having flipped my truck 8 years ago four times and jacked my back up, I finally decided to not compete anymore which lets me focus on...

Liver_Kick‎, Yesterday 07:14 AM
Yesterday, 07:59 AM Go to last post
1 173

Am I ****ing up with doing this 3x a week?

I quit legs but plan to get back to them after injury. New to lifting. (8months) Biceps and triceps have exploded and waist from 36in to 32. Back and chest not growing so much. I do this Monday, Wed, Friday in this order. Bench. Press 5x5 Dumbbell curl 3x10

YokaiLift‎, Yesterday 03:50 AM
Yesterday, 07:58 AM Go to last post
4 320

Best way to cut belly fat?

I've been working out for months but my belly fats do not improve lol. Help please.

workoutMoma‎, 08-18-2019 10:51 PM
Yesterday, 06:32 AM Go to last post
3 300

How many reps in Bodypump 103

Does anyone happen to know how many reps are in Bodypump 103? I'm making a log of my workout stats.

gma1121‎, 08-17-2019 08:10 PM
Yesterday, 06:18 AM Go to last post
2 251


hi i have been working out like 4 years 2 or 3 times a week mostly uper lower split what u think if i switch to fullbody 3 x a week can i progress or it wont change much? atm i am 182 cm 86 kg i can do db bench 40 kg each hand for 8 reps i can do chinups with 15 kg weight db curl with 22 kg dbs...

Taatz‎, Yesterday 03:42 AM
Yesterday, 05:28 AM Go to last post
3 222

Keep a log!

Figured I'd post this here, rather than in the sub-form "Workout Journals", simply because most of the people browsing that section are already journaling their workouts, so it wouldn't actually be seen by the people who should be seeing it. I've never kept a strict workout journal. Stopped and...

bLinkMoore‎, 08-17-2019 08:39 PM
7 476

Buff dudes 12 week or dumbbell only program

Hi, I'm looking at the Buff dudes programs. Which one would be suitable for a beginner. The 12 week "regular" program or the dumbbells only one. Thanks!

mikek1357‎, 08-18-2019 11:31 PM
Yesterday, 03:10 AM Go to last post
1 224

No leg day?

I know I'm a lazy dumbass but i fuc*n hate training legs. I run a poliquin's style routine with great results where i train every body part once ervery 5 days: Day 1 chest and back Day 2 legs Day 3 rest Day 4 shoulder and arms Day 5 rest Then I repeat.

Mattfers‎, Yesterday 02:20 AM
Yesterday, 02:57 AM Go to last post
2 232

I've been on & off gym lately, what should I do?

Hello there, I've not been training like I should lately. I went on vacation for a week and as I've found a part-time job now, I've been skipping gym (early in the morning) as I feel tired. I used to run the Fierce 5 Novice Workout (about to hit 6 or 7 months now) but as I'm always on & off...

Jonaas18‎, 08-18-2019 03:53 PM
Yesterday, 02:39 AM Go to last post
3 291

If you had to pick up only ONE shoulder exercise ....

In a Full body workout routine targeted muscle growth I have 6 exercises. Squat/Dead/Bench/Incline bench/Lat Pull down. 3 sets x 8 to 11 reps for all. Some days I change the Incline bench for another back movement. The last exercise is should be shoulders. Which one? The obvious choice is...

DontKnowWhat65‎, 08-18-2019 08:16 AM
Yesterday, 01:37 AM Go to last post
12 507

favorite Wendler 531 program?

what's your favorite Wendler 531 program, of the ones on this site h*ttps:// . I'm looking for the best one for strength but idk which to do, so id love to hear about personal experiences with some of these

charwood19‎, 08-18-2019 06:04 PM
08-18-2019, 06:45 PM Go to last post
1 148

Vikings program every other day?

I am new to working and was planning on working out every other day. On my rest days I was thinking of only doing a little cardio. I was thinking of trying the Vikings program but am I able to do it every other day (making it 4 days a week instead of 3 every other week) while doing cardio the other...

CoryJWil‎, 08-18-2019 05:33 PM
08-18-2019, 06:09 PM Go to last post
1 178

Quick question about F5 Intermediate progression

Hi all, I've recently moved onto F5 Intermediate. Been on Novice all year. Made good progress! This might be obvious or I might have missed it but, for weeks when you don't increase weight, It states to increase reps from 3x5 to 3x6. Then the next week increase weight and lower reps back to...

josephgriffiths‎, 08-18-2019 05:25 PM
08-18-2019, 06:05 PM Go to last post
1 174

Poodledawg's Intermediate Lower/Upper 4 days a week

I have started some clients on a simple intermediate program. I thought I would share so anyone looking for a basic intermediate bodybuilding program can have access to a basic template. Lower 1 3-4 squat variant 4-6 3-4 deadlift variant 4-6 3 single leg quadriceps compound (lunge variant)...

n64bomb‎, 08-18-2019 05:32 PM
08-18-2019, 05:32 PM Go to last post
0 158

Frequency Method Push-ups/Pullups

Over the past months I have been incorporating the “greasing the groove” method for my pull-ups and have seen tremendous improvement in back size and preformance so was thinking about adding in pushups. Has anyone here done frequency method for pushups and if so how were the results? I’ve been...

BenRose01‎, 08-18-2019 04:41 PM
08-18-2019, 04:41 PM Go to last post
0 150

Old time strongman training methods

Very interesting read: It's amazing what these guys could accomplish back then. This was in the era where supplements, drugs and fancy equipment wasn't around yet.

kidkurious‎, 01-26-2014 01:50 PM
08-18-2019, 03:54 PM Go to last post
3 1,050

Flat Chiseled Chest Routine & Exercises - NO SWOLE

Howdy! I’m seeking workout direction in regards to a specific chest workout. The internet, bookstores, magazines, blogs, etc. are all filled with unlimited feedback and advice regarding the best chest workout. The issue is they all say BUILD A BIGGER CHEST, GET SWOLE, INCREASE SIZE, etc etc etc....

OGClarkKent‎, 08-18-2019 01:29 PM
08-18-2019, 03:53 PM Go to last post
2 178

Is this ok?

I am new to lifting and was looking on the forums/online to find a full body workout program. I found this program and seen it was reccomended a few times. The Dumbell Full Body Program Workout A Split Squat 3x8 (each leg) Bench 3x8 (If you don’t have a bench do floor press) DB Rows...

CoryJWil‎, 08-18-2019 12:14 PM
08-18-2019, 02:49 PM Go to last post
10 255

Program Input

I’m leaving for the Marine Corps in January so I wanted to focus on getting decently strong, while keeping total somewhat volume low so I can focus on improving PT scores on off days. I did this last year before an injury and then I switched to a bodybuilding split and the last time I did this with...

kennyl75‎, 08-18-2019 02:43 PM
08-18-2019, 02:43 PM Go to last post
0 147

Critique my fatburn/abs workout

I do fatburning cardio around once a week. One round of my routine includes: 25reps Highnees x 3 sets 20 Jumping Jacks x 3 sets 10 bicep curls, 10 shoulder presses, 10 bent over rows, 10 tricep kickbacks Bicycle kicks x 40, one set Leg raises while lying down x 15 reps, one set Crunches x 10...

DQ91‎, 08-18-2019 12:42 PM
08-18-2019, 02:01 PM Go to last post
2 157

Is this workout fine?

17 y/o male, 205 lbs I'm not worried about being super ripped but I do want a nicer looking body. I haven't worked out much so I'm planning on building up to this but I do want to eventually be able to do this workout plan and I wanted to make sure it wasn't awful or I'm missing something. ...

userisrequired‎, 08-18-2019 01:11 PM
08-18-2019, 01:11 PM Go to last post
0 129

Best Way To Get Back In

OK, So I use to be a gym rat back in my '20s, 30's, and the first part of my '40's. I'm now 57 and I know ALL too well that I can't wit the weights like I used to. Presently I'm soft and need to get started once again. I live in LA (Yeah not the greatest place on this planet) but it's what I have...

Yankee113‎, 08-16-2019 01:55 PM
08-18-2019, 12:17 PM Go to last post
6 422

Just finished fat loss, now want to grow muscle

Hi there I have just completed an 8 week fat loss program which was based on weight lifting using mainly compound exercises and being in a caloric deficit at the same time. Now that I have lost some fat I am now looking for a work out program to grow muscle and size. Prior to the fat loss...

stargate6t2‎, 08-14-2019 04:09 PM
08-18-2019, 11:26 AM Go to last post
11 850

Can I improve this program?

Hello everyone, I'm a 1 year gym newbie and tried to make a program for myself. I picked up here and there to make a custom plan for myself. After the newbie gains, I hit plateau so now I must take things seriously. First thing I do is record my training, and making a plan but I don't know if this...

GarrickRaynor‎, 01-01-2019 07:21 PM
08-18-2019, 09:42 AM Go to last post
4 367

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