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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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What do you think of my workout plan?

I am 6 months into my weight training, i started out with fullbody workouts for first couple months then i started doing the traditional “bro splits” but i felt like i wasn’t hitting my muscles as frequently as i should be considering the fact that i’m fairly new or basically a beginner. So i...

AniketRudraksha‎, 01-20-2019 05:15 PM
01-22-2019, 07:59 AM Go to last post
9 461

Unhappy Lost in a sea of information online and have confused myself in what I should be doi

Hi there . Been a fan of all the help on here and the non BS approach since discovering the forum a few months ago and looking at the transformations and comment on here it’s something I am interested in doing or just getting more info and help as I am somewhat clueless at times. Please go easy...

Jayraf‎, 01-04-2019 04:53 AM
01-22-2019, 07:27 AM Go to last post
26 854

Question Newbie Looking For Advice!

Hey guys! I've browsed this forum for a while now, and want to really get serious about the gym and my nutrition. Overall, I just don't like the way my body looks, and I've come to the realization that I should do something about it instead of just complaining about it. Im 21 5'9" and about 140...

RyanT1997‎, 01-21-2019 03:06 PM
01-22-2019, 07:25 AM Go to last post
6 342

Cut or bulk?

Hey All, Little Background info: im 24 just started going back to the gym, used to workout a lot in high school and built some muscle(football player, linebacker). But since then I haven’t been in a gym and have definitely put on some fat. Im 5’11 235lbs. I want to build muscle mass of course,...

cvandiver94‎, 01-21-2019 04:52 PM
01-22-2019, 06:43 AM Go to last post
2 227

Don't know what to do now (Program wise)

Hello everyone, I'm an amateur(ish) trainer and I'm not sure what I'm suppose to do right now to progress. My stats are : 70kg, 1.78 meters. I currently run the Fierce 5 program and I've hit a wall twice. I couldn't get 3x5 OHP 52.5kg twice, so I deloaded and got from 45kg back to...

Ruthenz‎, 01-20-2019 12:10 PM
01-22-2019, 06:34 AM Go to last post
4 327

Post Steve Reeves Bodybuilding Journal

I just saw this book online. It contains Steve's actual workout journal he used in the 40s. Anybody seen this?

aggieoilman‎, 01-21-2019 06:28 AM
01-22-2019, 06:11 AM Go to last post
3 302

Beginner workout help

Guys I need your help. I'm a beginner at lifting, and I was doing a full body split 3 times a week for the last 3 weeks. Workout A: Squats, bench press, Barbell rows, bench dips Workout B: Deadlifts, Press, Lat-Pulldown, bicep curls I would alternate these workouts: Week 1: A,B,A Week...

joaogil1999‎, 01-22-2019 04:09 AM
01-22-2019, 05:25 AM Go to last post
1 233

Lightbulb Workout Critique

Hey guys. Hoping to get some feedback on my routine. Workout A Bench 5x5 Cable Flyes - 3x12 Tricep Pushdown 3x12 Machine Tricep Dips 3x12 Overhead Press 5x5 Lat Raise 3x15

IFXsups‎, 01-21-2019 01:01 AM
01-21-2019, 11:21 PM Go to last post
2 223

Have I been doing it wrong? Muscle groups

5'8" 165lbs 24yo male. Started my journey under a year ago at 140lbs but have training 5-6 times per week for the past 3-4 months. I was always under the impression that muscle groups such as Chest/Triceps and Back/Biceps should be bundled. I've recently been reading that Chest/Triceps and...

Dimerien‎, 01-21-2019 09:03 PM
01-21-2019, 09:13 PM Go to last post
2 175

New program?

I am looking for potentially a new program or ways to build upon my own that I have been doing for many many months now. I am trying to train for strength mainly. I am 17 180 lbs and a bit under 6 feet tall. I am trying to become stronger for football and rugby where my positions are linebacker and...

jazzercise12‎, 01-21-2019 06:28 PM
01-21-2019, 09:01 PM Go to last post
1 164

Gym noob : workout

Hey, Just started going to gym about 6 weeks . 42 ur old . Would just like quick feedback on routine and maybe any suggestions. 3 day week workout Sunday: chest :barbell bench , incline bench, machine fly. Back: lat pull down , machine seated row. Tuesday : deadlift, militarily...

mccumbo100‎, 01-21-2019 12:53 PM
01-21-2019, 08:42 PM Go to last post
3 283

Angry Project Mass Review. Great program.

Before I give the analysis of project mass let me give you some background info. Age: 20 Height: 511 Weight (before): 195 lbs Weight (after): 215 lbs Body fat (taken from skinfolds before): 10.2% Body fat (after): 12.4% 1RMs before: Bench 305, Squat 490, Deadlift 505. 1RMs after: Bench 375,...

lexg24‎, 02-27-2015 05:17 PM
01-21-2019, 08:22 PM Go to last post
10 14,505

Need help with a program

Hello , I have been currently doing a 6 day split , as I want to gain mass. But after research learned it’s not the best routine. Any advice will be appreciated . I am 24 , 5’9 and 160 . Have a little bit of belly fat but willing to bulk as it’s not too much . I figure months of the right clean...

sha28‎, 01-21-2019 05:54 PM
01-21-2019, 06:39 PM Go to last post
1 194

How to get my lifts up

Hello, I play Varsity HS football. I would like to get my lifts up, BMI down, and be more explosive. Is there any programs that would allow me to do this? 17 yrs old. Height: 6'3.5 BW: 267 lb Bench: 205 Squat: 320 Powerclean: 175/185 (uncertain) My goals for this year are to reach these...

khp1‎, 01-21-2019 12:26 PM
01-21-2019, 06:34 PM Go to last post
6 202

Question Newbie in need of advice :)

Long story short i was poor, skinny and tall my whole life and due to my financial situation changing i decided to gain weight. In may 2018 at 182cm (5.9ft) tall i weighed 63kg (139lbs). In september 2018 i weighed 79kg (174lb) at 184cm (6.03ft). Now 22nd of january 2019 i'm 185cm ( 6.06ft) tall at...

Popov3103‎, 01-21-2019 06:08 PM
01-21-2019, 06:32 PM Go to last post
1 194

Yearly Review - where to go next-what to change if anything and so forth

Just to see if you guys think I should add or take off something. Especially, anything you think would help my bench press. 2 years and a half of training. All Pro then Fierce5 (Upper Lower) and now this program with the help of great people on this site. Training Full body and I don't...

rlefebvr‎, 01-21-2019 01:13 PM
01-21-2019, 05:46 PM Go to last post
11 329

Question JNL bikini plan

Anyone ever try Jennifer Nicole Lees workout program? What was your experience ? Results?

cr23‎, 01-21-2019 03:01 PM
0 169

Smile StrongLifts 5x5 for Aesthetics?

Hey, I’m 14 years old and doing StrongLifts 5x5 as my program, I mainly want to gain muscle mass and get bigger bicepts but I’ve heard that the program isn’t really suited to aesthetics. Should I add curls in to help or is it fine as it is? Thanks, Elliot

Sirells007‎, 01-21-2019 09:52 AM
01-21-2019, 01:12 PM Go to last post
3 266

Workout routine

Just recently started working out again after about a 5 year break, just wanted some input on my routine, any feedback would be greatly appreciated. I've started with relatively light weights to start that way I can work up properly, routine is as followed (goal is muscle growth and slight fat...

Jarredsanche‎, 01-20-2019 11:26 AM
01-21-2019, 12:45 PM Go to last post
12 390

getting bored of full body

So i've been on P/P/L for over 2 years before i switched to Madcow 5x5. On 5x5 im getting huge strength gains, but the program lacks in giving me the PUMP feeling. 5x5 is also 3 days, but ive always been going to the gym 6 days a week. This for me is too low volume, no pump and less...

Knizi‎, 01-20-2019 06:22 AM
01-21-2019, 12:17 PM Go to last post
20 653

Need a good pace to "get back into lifting"

6’1 350lb Years ago I started at 340lb and diet/Gold's Gym'ed my way down to 270. Anyway I'm back up due to (insert every excuse here) and I'm looking to add strength training back to my program. I have now had one month of clean eating and have lost 20 lb. I want to start lifting weights again but...

Cavediver86‎, 01-18-2019 01:35 PM
01-21-2019, 11:10 AM Go to last post
26 762

SHORTCUT 2 SIZE - Oatmeal question.

Hello. Not sure if this is the correct place, if it is, then I am sorry. But on to my question. In the e-book Shortcut to size by Jim Stoppani it is written that for the 2nd breakfast we're supposed to eat 4.6dl (2 cups) of cooked oatmeal. The question is this: Do i take 4.6dl raw oatmeal and...

Jansen1331‎, 01-20-2019 07:48 PM
01-21-2019, 11:02 AM Go to last post
7 284

Do I will see a good results in fierce 5 novice ?

Hey I followed fierce 5 novice today Do I will see a good results in ( bulking ) and change my shape? or I have to wait until move to intermediate program? Thanks

DODO2020‎, 01-19-2019 05:40 PM
01-21-2019, 08:52 AM Go to last post
5 382

Workouts that help with anxiety?

Hi I need some workout to help ease me anxiety which has gotten pretty bad. I'm looking for tough workouts though I can do at home. Those I can do without equipment as I don't have any.

jay283‎, 01-20-2019 05:54 AM
01-21-2019, 08:38 AM Go to last post
11 499

How to get my lifts up

Hello, I play varsity HS football and I would like to get my lifts up and be more athletic. I have a high body fat % and wish to decrease this. Any programs for building strength/increasing lean mass %/ becoming more explosive? I would like to add I get 2-3 hours of sleep on average and I have...

khp1‎, 01-21-2019 12:10 AM
01-21-2019, 08:19 AM Go to last post
2 259

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