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Forum: Workout Programs

What workout is best for your goal?

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Which program should i use

I have been lifting for about 2 years one year of school august-May non-stop and then another year stopping and starting which program should I use advanced intermediate novice? Plus I use Scooby workshop free routines

abramir134‎, Yesterday 02:21 PM
Yesterday, 04:31 PM Go to last post
2 142

Smith Machine for Rippetoes Program?????

I only have access to a smith machine and a long curl bar at my gym. I understand I won't get the exact same results, but would it still be a good workout program compared to other beginner programs?

bakoch‎, 08-17-2009 07:48 AM
Yesterday, 02:39 PM Go to last post
13 2,791

Help! Newbie here!

I am in need of help! I am new to gym machines and lifting weights at the gym. Ive gone to the gym and done cardio and got that "skinny fat" in the past but I have gained all that back. I am looking to gain muscle and lean out this time around and I am hoping this time it sticks! However, I am new...

JannaK09‎, Yesterday 01:21 PM
Yesterday, 01:21 PM Go to last post
0 96

Beginner in need of a program

Im 19 almost 20 years old 6 foot 1 and 220 punds. I've just joined this site and i have been going to the gym here and there for some time. This fall im going to college and honestly i dont like the way my body looks right now so i would like to get in good shape throughout the summer and get rid...

Rightan‎, 04-25-2017 11:52 AM
Yesterday, 12:53 PM Go to last post
5 224

PPL 5 days a week?

I've been running stronglifts for about a year. I'm currently near the end of a cut (modified diet, reduced from 5x5 to 3x5, and added cardio) and now that my strength numbers are respectable I'm looking to switch from a strength-focused routine to something more hypertophy-oriented. I'm reading...

dirtyreyes‎, Yesterday 10:58 AM
Yesterday, 12:49 PM Go to last post
5 116

Novice or intermediate?

Just got back into lifting a few months ago and am wondering if I should jump into a split routine like PPL/upper-lower or a novice program like all-pro's? I ask this because I'm not a complete novice. Still a weakling but have built a little strength from doing bro-splits in previous years...

KenInAZ‎, Yesterday 11:30 AM
Yesterday, 12:36 PM Go to last post
7 205

Calisthenics For Athletisiscm

I'm a basketball athlete so I'm just looking to be functionally strong, no interest in looking great, just performing. So my question is would calisthenics (dips, push ups, pull ups, etc) accompanied with weighted squats, dead lifts and plyometrics be the best route for me to go?

DarianE3‎, Yesterday 12:23 PM
Yesterday, 12:36 PM Go to last post
1 95

Rate this novice split

Day I Squat 2X5 + 1X AMRAP Bench press 2X5 +1 X AMRAP Pendlay rows 2X5 + 1 X AMRAP Overhead press 2X5 + 1 X AMRAP Pull-ups 3X8 Glute-ham raise 3X12 Day II

StillbornSoul‎, Yesterday 12:21 PM
Yesterday, 12:21 PM Go to last post
0 117

Can I do cardio/ab work on rest days?

Hi, I've been doing the push/pull/legs x 2 in a row 6 days a week with only one rest day for a while...I just love going to the gym and relieving stress, etc. I am gonna try to give myself another rest day after each cycle to see if I make better gains. What can I do on these rest days? ...

GeneticOverride‎, 04-24-2017 09:20 AM
Yesterday, 11:01 AM Go to last post
4 150

How to back off cardio/lift for fat loss

Hi everyone. I'm 46 years old, female, 5'2", 116 lbs. 20% bodyfat. I maintain 116 on 1800 calories, macros 50% carbs, 25% pro/fat. (very accurate logging) I would like to drop a little more bodyfat to 15-18%, but my current program isn't the way to get there. The first problem is that I...

smighty321‎, Yesterday 10:46 AM
Yesterday, 10:51 AM Go to last post
1 50

Am I doing good for about 3 months? Pics included

I think I would get criticized a lot for my routine, but at least based on pictures, am I making good progress for about 3 months worth of work? I started with a month at maintenance, then did two or two and a half months of calorie surplussing 3200+. The first month I was in the gym every...

amartin315‎, 04-23-2017 05:17 AM
Yesterday, 10:42 AM Go to last post
12 584

Right or Wrong Direction?

So around April 1st, I began my first clean bulk. Since then, I've gained 1.5-2lbs -ish.... I've lost around 65 lbs total over the past year-ish. I am a 21 year old male college student. I've been told I am around 15% body fat, 172lbs and 6 foot. ( I've attached pictures taken on April 23rd...

TxMRF‎, Yesterday 09:56 AM
Yesterday, 10:16 AM Go to last post
1 80

Is this a good full body routine?

So I've decided to go for Full Body 3 days a week. Here it is: Sets listed first Workout A (squat, bench, row) Squat 2-3x6-8reps BB Bench 2-3x6-8reps BB Row 2-3x6-8reps Romanian Deadlift 2-3x10-12reps

DogletDusk‎, 04-25-2017 04:15 PM
Yesterday, 07:38 AM Go to last post
22 317

Crossfit to weight-training...Need a program

Background: 2 years crossfit (don't judge me). Didn't lift before. Looking to switch it up and focus on strength training and aesthetics. 5'8" 157lbs. Currently cutting on a bro-split but recently learned that's not the way to go from this website. Was looking at fierce 5 should I do the novice...

LPD11‎, Yesterday 03:57 AM
Yesterday, 07:20 AM Go to last post
3 124

Question New here so not sure if this is the correct section but i could use some advice.

I have started to go to the gym the idea i had in mind in order of each day legs then next day abdominals then the next day arms and finally a rest day then rinse and repeat but the thing is i get there and i feel clueless in what i am meant to do. Surly i can't be the only one at the moment i feel...

Kaligoth‎, Yesterday 07:01 AM
Yesterday, 07:16 AM Go to last post
1 56

4-day Split Review

Hey, so I created a routine below to focus on building strength with some hypertrophy: Monday: Chest/Tricep: Bench Press 3x5 Dumbbell Incline Press 3x8 Chest Dips 3x to failure Tricep Rope Pull Down 3x10 Tuesday: Back/Bicep: Deadlift 3x5

admatt5‎, 04-23-2017 09:30 PM
Yesterday, 06:54 AM Go to last post
22 456

The last push for summer

Hello everyone! I've been going to the gym for the past 2 or 2½ years and I'm very glad for my results so far, but I would like to hear your opinions and some ideas from you guys! So far I've been doing some different program both self-made and found around the internet. But I would be very...

Fiskefisk‎, 04-25-2017 02:54 AM
Yesterday, 06:52 AM Go to last post
8 222

Please help

Im currently running P.H.U.L and I have a question about skipping days.. The program is Monday: Power upper Tuesday: power lower Wednesday: rest Thursday: hypertrophy upper

Fatification‎, 04-25-2017 11:32 PM
Yesterday, 06:40 AM Go to last post
4 143

Lightbulb Please I request wise advice

Hey i am 16 years old i am a sophomore and i am thinking about joining football, but at the same time i am lifting weights, do you think it is good to lift with the football team, then later on i hit the gym like 30 minutes later and start gyming and doing my own thing or do you think this is over...

Ladykiller420‎, 04-24-2017 10:07 PM
Yesterday, 06:00 AM Go to last post
6 204

Cookie cutter **** rant

Hello guys i am new here and i am just noticing that there is a lot of minimalist, linear progression preaching on here. All the programs listed in the sticky are cookie cutter novice **** and none of them feature anything other than linear progression. I think that there should be Intermediate...

rackpull88‎, 04-24-2017 07:40 PM
Yesterday, 02:52 AM Go to last post
17 427

Rep range

I'm currently using practical programming and have seen great strength gains so far. Bench has gone from 135lbs for 3x5 to 220lbs for 3x5, squat has gone from 175lbs to 265 for 3x5 and deadlift has gone from 220 lbs to 330 lbs for 1x5 all in 10 weeks. Thing is, I'm reading now that to build...

JhNcf‎, 04-25-2017 11:10 PM
Yesterday, 02:49 AM Go to last post
2 157

Question Am I headed in the right direction?

Hey all! So, in my senior year of highschool, I finally decided to focus on losing weight and went from 220 to 180 pounds and went from a size 40 waist to a 32 (I was and still am 6ft). That was three years ago and now I'm 200lbs at a 34 waist and I'm honestly pretty content with my physique....

IJLFN0809‎, 04-25-2017 09:17 PM
Yesterday, 02:35 AM Go to last post
2 157

Improving Vertical Jump

Hello, I have been looking to increase my vertical jump which at the moment without any prior training is 25.4 inches. I am looking to do this for sporting activities like Athletics. I have read that strength training can increase jump height, could someone suggest a workout or series of exercises...

RumbleCrumble‎, Yesterday 01:17 AM
Yesterday, 02:31 AM Go to last post
1 124

Beginner in need of a program

Im 19 almost 20 years old 6 foot 1 and 220 punds. I've just joined this site and ive been going to the gym here and there for some time. This fall im going to college and honestly i dont like the way my body looks right now so i would like to get in good shape throughout the summer and get rid of...

Rightan‎, 04-25-2017 11:44 AM
Yesterday, 02:28 AM Go to last post
6 203

Do you think working out at night is bad for you?

Usually i go to the gym at 8:15-8:30 pm and finish at 9:15 - 9:40pm By the time i get home and eat it's about 10pm. I then get into bed by 11pm However i feel like it's always hard to sleep. I've been doing this for a while now and my body has adjusted but i still find it hard to...

kiko44‎, 04-25-2017 02:03 AM
Yesterday, 01:55 AM Go to last post
14 254

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