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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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    4,117 62,446

I need a Home weight loss program with just dumbbells and resistance bands

Hello, I am brand new to weight loss and in search of some workout programs that are beneficial for someone that is very beginner and just trying to get muscle gains to help lose weight. I currently work from home and do not have access to a full gym, I have a full set of dumbbells ranging from 5 -...

J3ST3RS‎, 05-03-2022 08:15 PM
05-04-2022, 04:47 PM Go to last post
5 500

2022 FREE Summer Challenge

Hi all! My name is Immanuel Korvessis. I'm an NPC Men's Physique competitor based in Seattle Washington. I'm currently looking for 10 individuals (men and women) who are willing to take on a FREE 3 month challenge as we approach summer. This challenge will include a 3 month program which I...

ImmanuelK99‎, 05-04-2022 01:21 PM
05-04-2022, 02:25 PM Go to last post
1 356

Lifting twice a day?

I’ve been interested in working out twice a day somedays because I’m going to have a lot of time off everything and won’t have a lot to do. I did some research and people are saying lifting twice a day if done right can make your gains come faster. I heard that lifting heavier in the morning and...

JustinSmith52‎, 04-30-2022 01:24 AM
05-04-2022, 09:49 AM Go to last post
7 804

Arms on U/L split?

Been training for a few years now, i have always done a upper/lower split 4 days a week. The problem i found now with this split, is that i always do arms on the end of upper day, before it was okey, but now after getting much stronger i get very fatigued on the end of the workout, and often...

JitsuLifting‎, 05-01-2022 04:55 PM
05-04-2022, 02:20 AM Go to last post
17 1,098

Workout help

Hello guys, I’ve been using Greg Nuckols SBS hypertrophy program and I’ve ran it 2 times and on my 3rd time now. My thing is this, on my 3rd time I was 140 pounds and I got all the way to 160 pounds. My girlfriend stated I got wider on my bulk but my muscles don’t look big and I can’t quite...

Calikid32190‎, 05-03-2022 02:33 PM
05-03-2022, 02:33 PM Go to last post
0 322

Workout tracking apps or spreadsheets?

What do you guys normally use to set up your routine and to track workout etc? Is there any app that tracks total volume, your 1RM and so on? Im doing rp style training so im trying to keep an overview on total sets. Those rp templates are to expensive. I might as well try to make my own...

JitsuLifting‎, 04-24-2022 04:55 PM
05-03-2022, 08:04 AM Go to last post
3 672

Bench Press Question

Hi, I'm new here. My bench press atm is ~120kg/264.5lb 1RM @ 73kg/161lb body weight and I'm 18 y/o. Is that a good/respectable number? I'm running a PPL program atm. I've realized I've been going too hard on the bench, which is detrimental for strength gain and i want to start proper bench...

ocad123‎, 05-02-2022 09:43 AM
05-02-2022, 11:01 PM Go to last post
2 453

Need advice

As of right now, I'm going to sleep at 9:30 PM and get up at 12:40 AM to go to the gym for an hour. I shower and am usually in bed asleep by 2:45 at the latest. I have sleep apnea, so it's not a huge deal for me to wake up like that and go back to sleep. That's really the only time I have to go to...

hurrisense‎, 05-02-2022 04:24 PM
05-02-2022, 05:09 PM Go to last post
3 376

19 Foods to Build Muscle and Gain Weight Faster

How to bulk up fast? While some are constantly trying to lose excess fat, others find it tough to gain weight. Ironically enough, junk food won’t work for those who can’t gain weight. The solution is simple — eat food rich in healthy fats and protein, like milk, avocados, nuts or salmon. Eating the...

userRLALMIBOMO8‎, 05-02-2022 02:01 PM
05-02-2022, 02:01 PM Go to last post
0 316

Question Need Routine Advice

Thoughts on my routine? 5 months in and wondering if I should add more for legs. Full body 3x a week. Workout A - Deadlift(3x5), Squat(5x5), Incline DB Press (5x5), Bicep Curl (3x8), Calf Raise (5x15), Tricep pushdown(3x8), seated row(3x8), lateral raise(3x8). Workout B - Squat(5x5), BB OHP...

dancp750‎, 05-02-2022 01:34 PM
05-02-2022, 01:34 PM Go to last post
0 347

Unable to train lower body - split options

Hi there. I'm unable to train lower body for a while due to a hip injury. I've been on a 4 day split (U/L) and I'd like to continue to train 3 days a week (switched jobs recently aswel so I have a little less time on my hands). I was thinking about doing either upper body 3 times a week (spread the...

Nelg1993‎, 05-01-2022 11:47 PM
05-02-2022, 11:15 AM Go to last post
3 386

How often should I train as a beginner?

I'm just starting to lift weights, and I'm going to do the legs, push, pull routine. should I train everyday, or 3 times a week? and if I were to train 3 times is it ok to do aerobic exercises in between?

i0880‎, 05-01-2022 07:19 AM
05-02-2022, 10:54 AM Go to last post
5 532

Uses of push up

Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, and some martial arts disciplines

Zoom1027‎, 05-02-2022 08:51 AM
05-02-2022, 08:51 AM Go to last post
0 218

How to do a proper Push up

A push-up (or press-up in British English) is a common calisthenics exercise beginning from the prone position.By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus...

Zoom1027‎, 05-02-2022 08:47 AM
05-02-2022, 08:47 AM Go to last post
0 208

Spacing out compounds in a routine

Hi guys, I'm planning to change up my routine from SL 5x5 to something with a bit more variety, and with non-linear progression. For reference my stats are: Height = 178cm Weight = 85Kg Squat = 140Kg x 5 (haven't tried 1rm) Deadlift = 165Kg x 1 OHP = 85Kg x 1 Bench = 112.5Kg x 1 I think I'm...

TheSemnate‎, 04-29-2022 01:01 PM
05-02-2022, 07:06 AM Go to last post
4 450

Advice on LPP & cutting in general

I know there’s a lot of threads asking to rate programmes etc however I’m also after general advice when it comes to cutting. I’ve trained on and off for years but have never took much interest in calorie deficit/surplus I like to think I have decent size etc but need to lose a bit of body fat...

Tanswell95‎, 05-01-2022 10:58 AM
05-02-2022, 12:58 AM Go to last post
9 511

Natures Only CBD Gummies

Natures Only CBD Gummies: WHAT ARE CUSTOMERS SAYING? KNOW THE TRUTH! DESCRIPATION :- Natures Only CBD Gummies>>Natures Only CBD Gummies>> Reviews are normal and clinically demonstrated by outsider labs. These are enjoyable sweets bear chewy candies that empowers the appropriate working of...

BobbByrd‎, 05-01-2022 11:16 PM
05-01-2022, 11:16 PM Go to last post
0 210

Offer @

LifeStyle Keto Reviews Most of us have made a decent attempt to shed pounds yet have fizzled. Therefore, individuals start going on severe weight control plans and do long stretches of exercise sessions. Intense techniques like these are difficult to keep up, and you wind up putting on weight...

Glendadecke‎, 05-01-2022 10:45 PM
05-01-2022, 10:45 PM Go to last post
0 165

Workout Program Review - 5 Day Split

Hello everyone! New poster to the forum, previous lurker. I have a long history of on and off working out, I have a decent base but definitely have more muscle to gain and fat to lose. I’m 6’ and around 200 lbs with a skinny fat body type. My goal is to lose weight and gain muscle. I’ll be...

noahxjohnson‎, 05-01-2022 05:18 PM
05-01-2022, 07:43 PM Go to last post
7 468

Cool Audiobook on Bulking

For any first time bulkers, give this audiobook a shot. It will be that first stepping stone you need to get into Bulking. Listen to The Bulking Bible by Michael Dawson on Audible, Amazon or iTunes. Let's face it, reading is 2000 and late. This audiobook is 3 hours in length and gives you the nuts...

bneptune2‎, 05-01-2022 07:38 PM
05-01-2022, 07:38 PM Go to last post
0 228

Choosing an aesthetics program

Im 21M and have done a core strengthening program for the past 6 months to get to a reasonable base. Even at the risk of ridicule but I really just want to get a glorified Abercrombie body over the next year(s) and I have a lot of time this summer to start. So I was just wondering if anyone...

muffineater123‎, 05-01-2022 12:12 PM
05-01-2022, 03:13 PM Go to last post
6 517


I am a very picky eater and was wondering what would be a great vitamin I could start taking to help get some of the nutrients that I am not receiving. I work out 2 to 5 times a week and I currently take whey isolate protein and amino energy for my workout. Any information would be greatly...

jhr8ball‎, 04-28-2022 02:27 AM
05-01-2022, 10:00 AM Go to last post
3 375

How many magic workout secrets are there really?

I'm still new to lifting but Ive come across a lot of pages advertising for example Chris Hemsworth's workout program or Chris Evans etc. I understand that theyre likely not showing the real program they used but what Im wondering whether there are secret combinations of exercises or if the...

userICBWK7B01GE‎, 04-30-2022 11:58 AM
04-30-2022, 02:02 PM Go to last post
2 328

How To Use F1 Keto Oprah : Benefits and Side Effects!

F1 Keto Oprah :- incorporates no added substance or engineered fixings. Being accessible in tablet structure, it's additionally exceptionally simple to incorporate into anybody's regular routine.At the point when the body can never again involve glucose as fuel, it naturally enters ketosis.The...

Rodneywhites‎, 04-29-2022 10:26 PM
04-29-2022, 10:26 PM Go to last post
0 228

push up tutorial

A push-up (sometimes called a press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the...

kassem12cha‎, 04-29-2022 08:07 PM
04-29-2022, 08:07 PM Go to last post
0 205

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