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Forum: Workout Programs

What workout is best for your goal?

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    4,111 62,573

Help choosing a program for Upper Body only

I go to the gym 3x a week and have room for 5-6 upper body exercises (3 compound, 2-3 isolation). I am 12 months in from ACL surgery and have strict rehab program for my lower body, so don't need anything for that. I've been doing my own thing until now, but would like to get a proper program...

laxation‎, Yesterday 05:08 PM
1 151

Thoughts on my workout program? (beginner)

Hello everyone, I have been looking around on this forum for some time now and finally decided to ask some things myself. I have been training for some weeks but to get the best results I wanted to make sure I am doing the right things. My goal is hypertrophy. My height is 1.80m (5'10/11), my...

Penj10‎, 02-20-2019 03:42 PM
6 427

Talking 8 week challenge: program PDF + Accountability

I've completed my first week of an 8 week challenge I created!! I'm so excited! Attached is my current physique and the program I created (of course progressive overload is key). Anyone interested in me updating every week? If yes, what kind of updates (e.g. weight, pics, waist, etc.)? Also, I...

content1234‎, 01-19-2019 01:13 PM
2 Pages
1 2
Today, 05:08 AM Go to last post
49 2,385

Which would be more appropriate for me?

Recently, i enjoy powerlifting. So i am going to switch to full on powerlifting Have been training for 14 months now first on fierce 5 novice(great program) and fierce 5 intermediate which I do not like as much. My 1RM are: OHP: 135lbs(been overhead pressing for about 8months) Deadlift:...

nikola1808‎, 02-21-2019 10:46 PM
Today, 04:42 AM Go to last post
2 196

I made my own amazing workout routine for begi Isn't it better than the alternatives?

I set out to build a routine for beginners. I feel it's better than the alternatives (All Pros, Starting Strength, etc). It has nearly no flaws of the other routines (for example, Starting Strength is too low volume and too much focused on strength, while All Pros doesn't train for strenght at all...

sandmanmonkey‎, Yesterday 04:45 PM
Yesterday, 09:58 PM Go to last post
6 229

Need advice on my workout

So I meet with a Personal Trainer recently as part of my gym's free fitness assessment. He had some great advice and really knew his stuff. His pitch was very enticing until it came down to the price. It is simply to expensive. I really wish I could afford to get professional help but my current...

jabreedl‎, Yesterday 11:42 AM
Yesterday, 08:18 PM Go to last post
15 313

Lifter is stuck

Hey everyone. I been doing icf now for 2 Months. I like the program, how ever my lifts stuck after 3 resets and im eating like a pig i get everyda about 160g protein minimum. Past 3 weeks if i Can remember ive been stuck on same weight on bench squat deadlifts, only tonight add ed 5kg to my barbell...

Advice1998‎, Yesterday 01:39 PM
Yesterday, 04:54 PM Go to last post
4 177

Intermediate Workout Help

I've been training using Fierce 5 for one year now, what program should I do now?

George213‎, Yesterday 12:59 PM
Yesterday, 04:38 PM Go to last post
7 177

Workout to combind with Fierce 5?

Is there any weight workout I can combind with the Fierce 5 full body workout? I’m bored :P and hate cardio

Rexify‎, 01-15-2019 07:56 AM
Yesterday, 04:31 PM Go to last post
8 506

Smile Calisthenics/Bodyweight Program Help

I've been doing some bodyweight exercises before a few months and I feel like i didn't make as much progress as I could've. I Is there any program that you would recommend using? I love calisthenics and I would love to be good at it. Any help will be appreciated

Bartechno‎, Yesterday 03:35 PM
Yesterday, 03:35 PM Go to last post
0 109

Progression rate on ICF 5x5

Hello I'm currently doing Jason Blaha's icf 5x5 novice routine. The routine says that you should add 5lbs to all main lifts every time you do them. Wouldn't this lead to a lot of stalls? Jason says that the frequent stalls will make your body adapt to heavier loads, which will then give you...

HenrickH‎, 02-11-2019 11:06 AM
Yesterday, 02:25 PM Go to last post
1 165

Can I do this program?

Can I do the following program? I’m fairly new to the gym (2 and a half months ish) but I wanted to bench 3 times a week, and couldn’t find a program for it. Does anyone know one, or one I can change up a little to get bench 3 times a week? Oh and I want the whole workout to be 4 times/week but...

Rexify‎, Yesterday 05:44 AM
Yesterday, 02:02 PM Go to last post
11 316

Which program has this?

A 4 day/week program that has bench 3 times, preferably one where I can substitute one of these for incline bench. If it’s some sorta upper-lower-fullbody-fullbody program that’s completely fine. But I wanna have a decent amouny of legs as well

Rexify‎, 02-15-2019 04:53 PM
Yesterday, 12:20 PM Go to last post
5 290

Can you be nerd and muscular at the same time?

The fact is I am very nerdy and am wondering if bodybuilding will automatically solve this problem. Do you know any jacked dude who is also a nerd? Any advice for how to stop being a nerd?

saeidsss‎, 08-27-2013 05:35 AM
Yesterday, 12:11 PM Go to last post
24 4,545

Best 4 day a week program?

Newbie here, weigh 250 down from 270 and trying to get down to 200. Not looking for anything too advanced until I lose the weight. I've sesrched through so many programs that I don't know which one to do. Main goal is to lose weigh, any muscle gains on the side are a plus. Also in a calorie...

WewLadarino‎, Yesterday 11:36 AM
Yesterday, 11:36 AM Go to last post
0 139

Mountains and the gym

Hey guys, I need some help figuring out what program to do for the next 6months. I'm currently running the "Shortcut to Size" by Jim Stopani, it's pretty fun and i've seen some decent gains on it over the last 3months. Previously I did the Fierce 5 (3day version) for about 9months. In 6...

Metrosh‎, Yesterday 07:47 AM
Yesterday, 11:36 AM Go to last post
1 130

Talking Newbie: Best gym to join?

Hi all, I’m new to the workout game as far as joining a public gym. This would be my first time and I want to get the best value for my money. I plan on working out mainly in the mornings and some times in the afternoons. I would be doing mostly cardio exercises. What gym would you suggest for...

HealthyFit34‎, 02-18-2019 01:54 AM
Yesterday, 10:53 AM Go to last post
3 312

Exclamation Possible Legs workout High reps - low reps

Hi guys, I'm new in this forum and i'd like to make a question about a possible legs workout. >Squat 5x6 and 2min and 30'' of rest >Leg extension 5x12 with 2'' of contraction and 1min and 30'' of rest >Sumo-squat(with the use of two benches) 3x12 with 2'' of contraction and 2 min of rest >Leg...

IdraulicoMario‎, 02-20-2019 01:41 PM
Yesterday, 07:34 AM Go to last post
3 234

Fierce 5 Form

Hey guys, When you're moving through fierce 5, just how "good" should your "good form" be? Obviously there's quite a difference between the weight you can move by: A) really focusing on a well controlled careful movement and contraction B) moving the weight between points A and B with no major...

Andreas00000‎, 02-21-2019 02:32 PM
Yesterday, 06:03 AM Go to last post
2 210

Thoughts on incorporating pull ups 3x week on my PPL program?

Hey, I'm 6'4 195lbs guy. Currently I'm doing PPL, I'm training three times a week on wednesday, friday and sunday. Everything goes pretty good, weights are going up on major compound exercises and isolations, but I'm little bit unhappy with one thing and that is pull ups. Since the day one, I'm...

jason113‎, Yesterday 03:34 AM
Yesterday, 05:22 AM Go to last post
1 172

Changing Splits

So im thinking of changing my splits. Right now iv been running a Push/Pull/Legs routine that iv been using for about the past 2 years. Im thinking of switching it to a modified upper/lower as follows: M- Chest, Back, Shoulders T- Arms, Legs, Abs W - Chest, Back, Shoulders TH - Arms, Legs,...

pinfante‎, Yesterday 05:12 AM
Yesterday, 05:12 AM Go to last post
0 121

Choosing a workout program with golfer's elbow. Please help.

The situation: I'm 42. I sustained golfer's elbow (medial epicondylitis) just over three years ago while weight training on the Fierce Five workout program. I stopped lifting weights all together so I have not worked out in over three years. The elbow is better than it was but I still have...

Wendal‎, 02-20-2019 03:03 PM
Yesterday, 04:05 AM Go to last post
22 538

Muscle Building: The GYM - complete guide based on science

https://www.youtube.com/watch?v=Y0NLuMDcaJE Hello, i am a doctor of diabetes and nutrition and i tried to make the best guide i can based on science and the newest studies. I am tired of all the contradicting advice and bad ideas circulating around and i think this will help us with our goals. I...

georgevictor07‎, 02-21-2019 01:20 PM
Yesterday, 01:48 AM Go to last post
5 329

Routine During Recovery Time

Working through some shoulder and hip injuries, and keep hip/lower back compression low. So, while I figure things out, and find the right PT or whoever, I am redoing my MWF routines for the next 1-3 months, to focus on legs, abs, and arms. So far, I've got: Mon - Legs body weight squats...

pranaman‎, Yesterday 12:48 AM
Yesterday, 12:48 AM Go to last post
0 126

4 days in a row workout

I am at college Monday-Thursday and I have started using the gym there for a few months. My buddy and I have decided we want to get a series workout routine. The routine I was thinking of would consider of Monday’s being a Pull day, Tuesday being a Push day, Wednesday being another Pull day with...

trun1300‎, 02-21-2019 07:51 PM
02-21-2019, 08:03 PM Go to last post
1 124

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