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Forum: Workout Programs

What workout is best for your goal?

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PPL while cutting

I'm going on a long cut, 30-40 pounds. Ive been eating in surplus and was able to progress doing 4 full body workouts per week. My body cant recover from that in a deficit, ive tried. This is the ppl program id like to do. It hits all the major compounds. Is it smart to switch things up prior...

bsrkoacar‎, 12-11-2018 10:21 PM
Yesterday, 07:35 AM Go to last post
4 244

First time ever training for specifically hypertrophy.

5 9 172.4 20 y/o Pics in bodyspace Have never trained specifically for hypertrophy before. Was wondering if I could split Lyle McDonald generic bulking into a 6 day ppl. Justification is because I have the time to and would rather have shorter workouts. Bench 3x5 230 Squat 3x6 345 Military...

BoBSMVW‎, 12-11-2018 01:59 PM
Yesterday, 07:24 AM Go to last post
10 298

Would I make progress on F5?

Hey guys would I make good progress on F5 withmy current stats? Height - 5”6 Age - 22 1RM Squat -135kg Bench - 90kg Deadlift - 170kg OHP - 62.5kg

Harrryyy‎, 12-10-2018 12:06 AM
Yesterday, 07:20 AM Go to last post
27 730

"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 08:03 PM
257 Pages
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Yesterday, 04:31 AM Go to last post
7,707 1,251,294

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
24 Pages
1 2 3 4 5 ... 24
Yesterday, 12:37 AM Go to last post
700 62,563

Back after 3 months

So guys basically I posted here 3 months ago about lack of progression due to being inconsistent and thankfully I got great feedbacks from you . After runnig Phark's GSLP for 3 months , my lifts ( 1 RM ) : Squats : 305 Bench : 200 Deadlifts : 305 ( sumo deadlifts and taking it easy due to...

ashhabah89‎, 12-11-2018 02:00 AM
12-11-2018, 11:45 PM Go to last post
6 300

Strength training or hypertrophy training?

Just curious, I’m 15 years old and a rather skinny guy. I want to get bigger and stronger, I’ve heard some say I should follow a low rep program and others say high rep. Just wondering which ones actually better for somebody like me?

Lukef139‎, 12-11-2018 03:45 PM
12-11-2018, 11:11 PM Go to last post
6 239

Post Can't Decide on a Beginner Routine

Hey all! I am looking to get a new routine started out. I have been in and out of the gym for awhile d/t life stuff. I am an ex-athlete and still do recreational football and basketball. I am definitely considered a beginner. My goals include: weight loss, training for speed/power related to...

JMFRoss88‎, 12-11-2018 10:49 PM
12-11-2018, 11:10 PM Go to last post
4 213

Whats better for muscle mass ?

Hey guys what seems to be the best way to build mass/strength Right now im doing usually 4-5 sets of 5-8 reps . i see my numbers in bench , deadlift and squats going up and seeing strength but my biceps are having trouble growing , i feel as if my triceps are bigger than my biceps ...

JoeyFisher88‎, 12-11-2018 08:40 AM
12-11-2018, 11:06 PM Go to last post
7 268

Workout Program for Muscle

I’m a beginner looking to do a workout program for maximum muscle gain, currently on the 3rd week of allpro. I was considering doing ICF 5x5 for 3 months if not longer. My lifts are very low I’m 178cm and weigh 63kg Squat is 50kg 5x5 Bench is 45kg 5x5

Vyprath‎, 12-11-2018 07:07 PM
12-11-2018, 08:06 PM Go to last post
1 99

Honest opinions on my current workout program?

So basically I just want to really up my strength and size. I’m currently training full body 3x a week. This is what I’ve been doing: Workout A: Bench Press (5x5) Squats (5x5) Deadlifts (5x5) Barbell Rows (5x5) Workout B: Overhead Press (5x5)

Lukef139‎, 12-09-2018 09:04 PM
12-11-2018, 06:33 PM Go to last post
7 384

Cardio with bench press?

Is it ok to put light weight on a barbell and start lifting for 10 minutes straight instead of boring running?

builda123‎, 12-11-2018 10:49 AM
12-11-2018, 03:02 PM Go to last post
8 217

Titan Strength Plan

This is my first time being on this board and this is my first ever post. I'm a slight newby as I'm just now getting back into training after 8 years off. Not to say I'm not fit, I have just been more focused on cardio, plyo, and calesthenic exercises as I am active duty and have focused on PT...

SlimJim2019‎, 12-11-2018 12:47 PM
12-11-2018, 01:43 PM Go to last post
5 152

Alright guys, back here again. Why in the world are my lifts still barely progressing

It’s been a while since I posted here. Last time I posted I was having the same problem with progressing and I was told to eat more to gain weight as well as sleep and I’ve been doing just that. I’m 145ish, 5’8”. I’m 2 solid weeks into my lean bulk so far at 2600-2700 calories a day as well as...

Animal2692‎, 12-09-2018 04:31 PM
2 Pages
1 2
12-11-2018, 01:31 PM Go to last post
37 932

Vikings progression question

So I have been following Vikings bare bone series for a few months and have made nice strength gains. On bench press when I started I couldnt even do 4x8 for 40 pounds. Have been going up consistently and right now I am trying to get my first 45 plates up there but I just cant seem to get those...

KrisFromChile‎, 12-07-2018 07:23 PM
12-11-2018, 12:25 PM Go to last post
8 327

Pretty Confused

I am 20 years old and wanted to rebuild my body. I am 5'10 inches tall. At 18 I hit a high weight of 220 pounds. I went through a year-long cut of doing a lot of running and now currently at 170 pounds. I am currently in my third month of weight training. I am doing 3 days a week consisting of...

kanjinator‎, 12-08-2018 09:41 PM
12-11-2018, 12:05 PM Go to last post
8 385

Arrow HIIT Cardio Weekends?

Does doing HIIT Cardio on weekend (Sat,Sun) have any benefits? (no workout) or should it be added to a workout day? And how many times a week?

Ram132G‎, 12-11-2018 07:47 AM
12-11-2018, 11:55 AM Go to last post
6 213

Simple Push/Pull/Legs

Hey, guys, I'm coming of 4 day split, which didn't really liked, because there was a lot of fluff of pump exercises, which have done nothing to my gains and my progress. I'm thinking of doing something much more simple, and focus just only on 2-3 exercises per workout. I know some people would say...

jason113‎, 12-11-2018 05:19 AM
12-11-2018, 11:51 AM Go to last post
3 177

Question which workouts for poor nutrition

Most of the programs I've seen have more protein than my diet, so is there a program that is suitable for low-income people? I often think that with a protein diet that is not enough, just exercising your thigh, chest and back, it will grow bigger than practicing it with all muscle groups. For...

davidcherm‎, 12-11-2018 09:06 AM
12-11-2018, 11:46 AM Go to last post
8 176

New 3 Day Routine

Hey everyone. Been browsing this site a ton for several months but this will be my first post (don't grill me too bad). I'll start with a quick background on me. I'm 29 years old, 5'7" tall. I worked out in college but never had a solid plan, my diet was terrible, and I mostly neglected my lower...

brant89‎, 12-05-2018 11:06 AM
12-11-2018, 09:03 AM Go to last post
20 512

Critique my push pull legs

My main concern is overtraining chest and legs. And I’m worried that I might be under training biceps triceps and shoulders. I'm also not sure if I'm training abs and back correctly. Push pull legs 1-2 day rest b/w each day Day A: push + conditioning Day B: pull + abs Day C: legs Each...

ashyum‎, 12-10-2018 03:32 PM
12-11-2018, 09:03 AM Go to last post
4 218

Talking Workout Program Advice

Been doing a pull/pull/legs workout (5 days a week) for sometime and was on a 2 month cut with it as well. Im planning to start on a new program, (when im starting my new bulk next year) and was thinking of "The Viking's The Bare Bones Series" My goal is to increase in size. Is it ok to do another...

Ram132G‎, 12-11-2018 05:47 AM
12-11-2018, 07:43 AM Go to last post
2 128

Help with training for police test

Hi! I'm new here and have a problem. I'm training for police academy entrance test, here are the requirements: -Pull ups: 4 reps to pass, 16 reps for full points. I can currently do just 4. -Bench press: 19 reps with 65kg for full points, I can currently do 14 reps. -1.5k timed run: 7min to...

ThatFinnishGuy‎, 12-10-2018 01:05 PM
12-11-2018, 06:57 AM Go to last post
9 313

Question Review my routine?: Muscle Gain with Weight Loss (and use of IF)

Hello all, I am trying to lose some weight (or flab) while attempting to gain a bit of muscle. I've read articles that suggest a noob, like me, can potentially do both at the same time if eating at a Calorie Deficit (source: google). My own Fact Sheet: --Male, 6'1", 190lbs. My Routine:...

Tango16Actual‎, 12-10-2018 02:27 PM
12-11-2018, 04:16 AM Go to last post
4 184

Working out every other day. Still as effective?

Hey bros, Due to me having a weird schedule, I'm only able to lift every other day and very rarely can I do consecutive days. So I basically get in 4 workouts a week. Currently the main goal is to gain mass and I'm trying out the Power/Hypertrophy type workout (similar to Layne Norton's) but I've...

viennafat‎, 11-23-2010 09:22 AM
12-11-2018, 02:24 AM Go to last post
13 17,088

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