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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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Fierce 5 intermediate U/L, slightly modified

I know you guys don't like it when noobies modify existing programs, but I couldn't help myself but feel the need to add dumbbell lateral raises, so here it goes, and please tell me what you think: Upper A Bench 3x5 Military Press 3x8 Pullups 3x8 Bent Over Rows 3x8 Face Pulls 2x12 DB...

ManOfGod2018‎, 05-25-2018 05:13 AM
05-25-2018, 05:53 AM Go to last post
5 131

Looking for some scientific advice about “training over”

Ok so, does anyone have an idea if training 2, 3 times a day with weights, and occasionally cardio in between would have any long lasting effects on the body’s ability to recover? I mean I’ve heard “overtraining was a myth” and at first I got incredible results. They stopped coming though, and I...

Cybermatrix0‎, 05-24-2018 07:04 PM
05-25-2018, 05:39 AM Go to last post
4 217

Fierce 5 intermediate U/L, weighted back extensions replacement?

Here is the program: Upper A Bench 3x5 Incline Bench 3x8 Lat Pulldowns 3x8 (any grip) Bent Over Rows 3x8 Curls 3x10/Reverse Flies 3x12 Superset Lower A

ManOfGod2018‎, 05-24-2018 06:43 PM
05-24-2018, 11:27 PM Go to last post
5 128

Thumbs down Cant Gain Mass.

Hey everyone, I know people ask this question alot but i feel like im doing everything right and ive hit a plateau on everything. Im naturally a skinny guy(6'2"). So i started training around February 2017 and as all newbs do i started seeing results pretty quick. Gained 15ish pounds (from about...

Nazzzzzz‎, 05-24-2018 04:52 PM
05-24-2018, 07:00 PM Go to last post
4 194

Is this workout good for a beginner?

Hello everyone. I am new here. I am 23 y/o and just started working out. I am currently 226.4 pounds and 5'9". My first day in the gym and I did my own workout, full body. I would like some feedback. Most (all of it) was on machines because I am not comfortable nor do I have the knowledge to go to...

ray9424‎, 05-24-2018 02:20 PM
05-24-2018, 06:25 PM Go to last post
1 127

Arm dominant physiques, narrow back?

Hey, Since i ve started working out i ve noticed my arms, shoulders(and traps) grow really fast while back and chest really lack. Now i m curious, do i have a weak/narrow back and small chest because i lack weight or its genetics? I m around 177 lbs and my height is 6 foot 0, my arms are...

Milos108‎, 05-24-2018 04:27 PM
05-24-2018, 05:53 PM Go to last post
1 139

Fierce 5 Novice Exercise Questions

I did a search for the keywords in my questions and couldn't find answers some of these, or I was unclear about the answers. But I'm about to start fierce 5. I will begin my bulk cycle and fierce 5 simultaneously. 1. As someone who is a bit leg heavy (both strength and size wise), would it...

tryingtobb‎, 05-24-2018 10:45 AM
05-24-2018, 05:17 PM Go to last post
4 199

Is it possible to gain 15-20 pounds in 5 months?

Currently, I am 6' at 148 and I am trying to get my weight up to 165-170 for the next hockey season. My lifts are not too bad for my weight with my squat being 315 and my bench being 155. My workout routine is mon- chest/tri/upperback tue- legs wed- shoulders/bi/lowerback thu- chest/tri/upperback...

domc7‎, 05-23-2018 02:04 PM
05-24-2018, 03:35 PM Go to last post
19 421

Any suggestions for a workout to stop being lanky?

Im 6'5 and about 160lbs which is a slight issue for image, im lanky and look like slenderman. My mate reckons going the gym should help me bulk up but i dont even know where to start. i thought id ask on here as oppose to just diving in head first. Anyone got any tips or work out plans they think...

tyuip‎, 05-24-2018 01:39 PM
05-24-2018, 03:31 PM Go to last post
1 64

Post How is this push/pull workout routine for natural lifters

Hello, you know the most important thing is Frequency to maximize growth for natural lifters and in this program, you hit your muscles three times in a week and thus you stimulate maximum protein synthesis. Monday: Romanian Deadlift 2sets of 6 and one all-out heavy double rest set ( you...

unsatisfied1234‎, 05-24-2018 06:21 AM
05-24-2018, 02:12 PM Go to last post
27 431

How should I start incorporatign Olympic Lifts

Does anyone know of any really good program that prioritizes Olympic lifts? Right now I am currently doing Fierce 5 upper/lower body program, but I would like to gain explosive strength by doing Olympic lifts since I will be doing shot put and discus for track year.

Reznovan‎, 05-24-2018 01:22 PM
05-24-2018, 01:30 PM Go to last post
2 99

Figuring out maxes for fierce 5

I’m taking a week to figure out my maxes before I begin fierce 5. I will start at 85% of my 5 rep max. But I have a question. Should my maxes be calculated such that I can perform 3 sets of 5? If so, then I have to go lower, because if I start with my one set 5 rep max then I won’t be able to...

blue4123‎, 05-24-2018 08:32 AM
05-24-2018, 11:57 AM Go to last post
4 165

Hit a wall on icf 5x5. What should I do next?

I started off 5x5 about a month ago but all my major compound lifts are currently stuck. I started at about 70% of my 1rm as advised and plateaud fast. Here are my starting/current 5x5 numbers: Squat 95>135lb Deadlift 135>205lb Bench 95>120lb Ohp 65>90lb Bent over row 85>110lb I weigh 180...

mhadd93‎, 05-24-2018 08:22 AM
05-24-2018, 11:30 AM Go to last post
5 159

what do you think about 4.000 calories a week limit?

Hi everyone, I came across article stating that one shouldn’t burn more than 4,000 calories a week through exercise: Is this sound advice, or just some mambo jumbo crap? I'm overreaching this limit...

unikin‎, 05-24-2018 08:57 AM
05-24-2018, 11:01 AM Go to last post
8 200

Question Fierce 5: switching to upper/lower or not? What else?

Hi all, after 13 months of beginner program, I decided to switch. I was sticking to it after all this time because 3 days per week was ideal (I also play volleyball twice per week). Now I'm approaching the end of the season so I should have more time for lifting. Moreover, full body sessions were...

FallingBridge‎, 05-21-2018 11:53 AM
05-24-2018, 10:18 AM Go to last post
14 476

Looking for Advice with my Program.

Below Is a program I have designed for myself to use to increase my Strength and building a better physique, Each workout consists of a major strength Movement followed by a few supporting exercises for the major movement of each given day, and finishing with 1 set exercise as a finisher. I'm...

Kurtc1990‎, 05-23-2018 08:38 AM
05-24-2018, 10:09 AM Go to last post
6 305

Moved: How many calories do you consume a day?

tempain‎, 05-24-2018 09:22 AM
05-24-2018, 09:22 AM Go to last post
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Rate my routine please.

So I've only been lifting seriously for about a year with a few week breaks in there, but this is my routine for the most part. I am worried it's not as efficient in gains as it could be. I may be interested in trying to do push/pull rather than muscle groups. A: Bench Press 4x5 or 1x10, 8, 6,...

rollwave666‎, 05-23-2018 11:38 AM
05-24-2018, 09:14 AM Go to last post
2 129

Fierce 5: Missed a day can i work out 2 days in a row?

I missed a workout during the week, would I be able to do workout A and then workout B the next day without a day of rest in between? I know about not working the same muscles 2 days in a row... workout A has regular squats and workout B has front squats which is why i am asking. Thank you.

Vhalor‎, 05-23-2018 03:03 PM
05-24-2018, 09:01 AM Go to last post
4 210

Rack pull ups vs. Normal chin ups

Been running Fierce 5 for about 3 months now and loving it. The program calls for lat pulldowns but I lift at home so I had to replace them with something. When starting, I couldn't even perform a single pullup, so I decided to go with chin ups. I went from 3x8 bodyweight chinups to adding an...

Ezraaa‎, 05-23-2018 11:10 PM
05-24-2018, 08:09 AM Go to last post
8 203

does this seem like a good program for a novice level lifter?

i assume it's good, but 8 exercises seems like a lot. is that not too many? i've been lifting semi-consistently for about 3 years, but i eat at a calorie deficit and haven't gotten much stronger, so i still lift at a novice level. also, does the rest time seem right? i thought about 45 secs to...

pandabaer‎, 05-22-2018 11:40 PM
05-24-2018, 08:08 AM Go to last post
16 466

Does All Pro's beginner program have too slow progression?

10% increase in weight in all lifts every 6 weeks. So if I'm benching 135x5 now, then that means in 6 months I'll be benching 200x5. This is too slow compared to Fierce 5 isn't it?

ManOfGod2018‎, 05-24-2018 06:34 AM
05-24-2018, 07:15 AM Go to last post
3 235

Workout Schedule for Endurance, Strength, and Mass

Hello Bro Army (couldn't resist). So, I am the type to overanalyze (you should see my past questions). Anyway, I started my fitness journey at the beginning of the year, and feedback on here has been helpful. I went from over 230 pounds down to 206. I wasn't morbidly obese, but my pecs (they...

Matt4815162342‎, 05-23-2018 06:09 AM
05-24-2018, 06:51 AM Go to last post
5 193

Need to get fit for navy bootcamp

As you can read from the title, I'm trying to get myself prepared before I go into bootcamp. I've got around two months till I ship off and I've found this workout on youtube but I'm not sure if it's going to do it for me. Here's the workout: (Using gallons of water as weights around 8 lbs...

LoganLally‎, 05-23-2018 10:55 PM
05-24-2018, 06:33 AM Go to last post
2 125

My Strength Routine

I was wanting to get some opinions on my "Strength Routine" my main focus is on getting stronger which in turn would lead to getting bigger (from everything I have heard stronger means bigger if calories our at a surplus) The routine is basically a 4-day full body routine consisting of a Heavy...

fairbjosh‎, 05-23-2018 06:34 AM
05-24-2018, 06:02 AM Go to last post
17 277

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