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Forum: Workout Programs

What workout is best for your goal?

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Apartment Gym Routine

Due to that ‘Rona I’m doing all my workouts aside from running in my small apartment gym. The gyms got a flat bench, an adjustable bench, dumbbells from 5-50, medicine balls up to 15 and a yoga ball. I’m a pretty serious lifter and my goal is to just maintain until the ‘Rona has subsided. Was...

userKGBBOV2SFMF‎, 09-10-2020 09:03 AM
09-10-2020, 10:24 AM Go to last post
3 417

Per a suggestion - Can you please critique the home made program

i kind of built this with PPL in mind and was looking for a growth optimal program. It was suggested that i post this on the forum to get alot more eyes and reviews: first half of week second half of week

armyr0b‎, 09-09-2020 10:18 AM
09-10-2020, 09:52 AM Go to last post
21 702

Critique this program

Monday Upper Incline Bench 4x5-8 Rows 4x5-8 Dumbbell press 3x8-12 Incline flies 3x12 Lat pull downs 4x12 OHP 3x10 Triceps extension 3x12 Triceps extension 3x12

smithshreds‎, 09-10-2020 03:27 AM
09-10-2020, 07:48 AM Go to last post
7 464

Got called small😕

I kinda lost motivation guys 2 people Ik said I look small and like I don’t lift do you guys agree my pics are in my body space. Not gonna stop working out but it just really takes a toll on me mentally when I’m in the gym grinding and people just say I’m small. 2 of the pics in there were from...

lightning32‎, 09-01-2020 01:15 PM
2 Pages
1 2
09-10-2020, 06:55 AM Go to last post
32 2,511

Can someone help me make a routine?

Hey guys trying to get back into lifting again, the thing is I'm confused about what goals I am trying to accomplish. I know what I want to accomplish but the routine sets is what I'm confused about. I am 6'2 and 240 but my BF has to be about 25% now I haven't really been lifting for a good 5...

castor_troy5896‎, 09-02-2020 09:40 PM
09-09-2020, 05:37 PM Go to last post
11 1,363

natty arms?

hi how to get big arms as a natural lifter?ive been weightlifting like 5 years but my arms still look like shieeet :) some guys who dont even lift at all. have better arms :)

Taatz‎, 08-24-2020 07:34 AM
09-09-2020, 04:05 PM Go to last post
18 1,836

Looking for a great 5x5 program

Hi guy's, As the title says I'm looking for a 3 day 5x5 program, here is what I've found so far. My main goal is to gain a lot of strength and build muscle. (P.S. can't do squats due to two knee reconstructions) with leg press I use knee straps for support. Also I replaced wide grip pull ups...

AlenNyxUlric‎, 09-09-2020 01:28 AM
09-09-2020, 07:54 AM Go to last post
3 474

£250k CHALLENGE 2020?

Just checking if there's going to be a £250k Challenge in 2020 & if so does anyone know how to enter & other details? Kind regards.

NJPowell29‎, 09-27-2019 05:16 AM
09-09-2020, 02:33 AM Go to last post
11 11,942

Looking for a new hybrid program

Hello, last time I asked here, I was very happy with the suggestion (Westside for Skinny Bastards) and so I'm hoping to be again. I'm looking for a program that's both for bodybuilding and athleticism. I was thinking of something like 5-6 days a week, 2 for standard free weight, 2 for...

geearf‎, 09-06-2020 10:06 PM
09-09-2020, 01:56 AM Go to last post
7 790

Maxing out on reps for first set

So when I do pull ups, I usually do 15 on my first set. After that first set, I get really tired and rest for about 4 minutes. Then I do 2 sets of 5 reps. Is this good that I do 15 on my first set and tire myself out? Or should I do 10 on my first set and leave some energy for the last 2 sets so I...

Chevy50‎, 09-08-2020 02:44 PM
09-09-2020, 01:13 AM Go to last post
5 521

Look for a program design for size gains

i have always just put together something on my own and am looking to try some thing new now. i used to lift when i was younger and i started up again in around March. I started taking it seriously almost 3 months ago, where i track all exercises reps/set and make sure i keep going higher. ...

armyr0b‎, 09-08-2020 05:38 AM
09-08-2020, 01:39 PM Go to last post
13 712

Severe DOMS every week = good?

I have been lifting for at least a year and I still get DOMS when I go hard and I tend to go hard every workout. But it got to a point that it doesn't recover for 3-4 days. Is it good, am I straining the muscle? I am making gains but I think it is starting to affect bad because I was working out...

BoomSlapper34‎, 09-03-2020 02:56 PM
09-08-2020, 02:44 AM Go to last post
14 1,188

Advice for Newbie! How much weight and when to stop?

Hi all - I'm working through the "Shortcut to Shred" program found here on the website and I'm trying not to get discouraged when I can't finish sets. The program recommends to choose a weight that's challenging at 10 reps, and not to reduce it if you can't finish the last few reps on the 3rd or...

strodden‎, 09-07-2020 09:45 AM
09-07-2020, 06:06 PM Go to last post
2 589

Will Tennyson program

I found Will Tennyson on YouTube who has an interesting looking program. It's a 4 day split consisting of two days of legs/shoulders/tris and two days of chest/back/bi's. He has a video on it and it's as folows: Day 1: Bench Neutral grip pull up Incline db press

SteveMcs‎, 01-07-2020 10:25 AM
09-07-2020, 02:20 PM Go to last post
7 2,160

I'd like some advice, honest and brutal.

My weight keeps going up and down, I'm currently at 239 lbs and 6 ft tall, I'm currently on Stan Browneys Bodyweight program which is all calisthenics. I'm on month two and Im seeing results, I can do some pull ups now and my arms are somewhat bigger though my midsection and lower body don't look...

Fishyboy73‎, 09-05-2020 07:07 PM
09-07-2020, 11:13 AM Go to last post
6 865

Sundays... Need pro advice

Hi guys, I need help because I don't think its supposed to be this painful. Typical maxes/max I lift per exercise: -Bench 140 dumbbells -Shoulders: 75 dumbbells (mil press) -Bar Curl-145lb poorly 135 with form -Tris are strong but not 100% on which specific exercise to judge off of Some...

icewing726‎, 09-06-2020 05:52 PM
09-07-2020, 09:35 AM Go to last post
6 664

Question At Home Workout?

I was attending the gym for a while but have stopped exercising since gyms are closed. I've lost alot of muscle so I need to start again. I have a 25lb plate I'm borrowing from a friend. What workout should I do with that plate or without. I'm focusing on my chest and thighs. Like squats in the...

MaxwellKZ‎, 09-06-2020 07:09 PM
09-07-2020, 09:21 AM Go to last post
2 583

Best Split for advanced natty lifters?

I would say intermediate but i feel like me and my roommate are both strong enough and been working out long enough to be considered advanced, definitely not pro but advanced amongst your average gym bro. I can bench 405, squat 365, deadlift 475, shoulder press 275, all these with clean form, no...

HyDRo1x‎, 09-03-2020 09:06 AM
09-06-2020, 09:43 AM Go to last post
24 1,458

4 day workout routine help

Hi guys, So I just started a new job last week that allows me to go to the gym only four days of the week - Weekends (Sat and Sun) and two weekdays. In such a case what workout routine/split do I use to build muscle/strength? My stats are as follows: 1) Bench: 1rpm = 70 kg 2) Deadlift: 5 rpm...

ShubhamSaraf‎, 09-05-2020 03:28 AM
2 Pages
1 2
09-06-2020, 07:52 AM Go to last post
32 1,688

Full Body Routine for Boxing

Hi guy's I've never trained or did full body workout routines, usually I do my 4 Day Split but now I'm starting boxing and have been given this weight lifting routine by my coach. I need a second in opinion, it's a 3 day a week workout, I obviously want to gain muscle and strength and was...

AlenNyxUlric‎, 09-05-2020 05:53 PM
09-06-2020, 03:32 AM Go to last post
5 717

Just Looking For Honest Feedback

Hey guys, so I've been seriously going to the gym now for just over a year and have seen some results (mostly in my upper arms) but certain areas like my forearms and chest seem to not be getting any bigger. I wanted to get some honest feedback and suggestions on my diet and routine for how I can...

ShadowJeep‎, 09-04-2020 11:15 PM
09-05-2020, 11:20 PM Go to last post
9 876

Critique My Workout Plan?

Hello, I'm looking for advice/suggestions on how to improve my workout schedule. Any help is appreciated! Stats: Male, 30, intermediate level, goal to build muscle. To save time, I do supersets with 30 second rest in between exercise, and 3 minutes in between entire sets. I workout at home,...

DrFaustus01‎, 09-05-2020 07:57 AM
09-05-2020, 08:15 AM Go to last post
2 658

Unhappy knee is F**ked need advice on upper body - please help

I've just got from hospital, I've f**ked up both knees by tripping up and banging both knees into a kerb, ive gotta get it tested due to the swelling but the nurse told me not to train lower body as he asked me if I go to the gym and what I do, so I'm on crutches now and apparently its serious. ...

Mbt1990‎, 09-04-2020 02:48 PM
09-05-2020, 12:29 AM Go to last post
4 744

Modified Upper/Lower Split Question

Is it OK to throw a upper body part in the lower day? Any suggestions? So you aren’t beating up the upper body in one day lol. Finishing a push pull legs split.

fieldmedic‎, 09-04-2020 03:43 PM
09-04-2020, 03:48 PM Go to last post
2 713

Looking for a good stretching routine. SRS

Cant seem to find a good stretching routine for off days and post work outs so I don't feel as stiff and inflexible, I was curious would yoga basically work or some of that tai chi stuff or is there actual stretching routines specifically for agility and weight training...etc

Realclout‎, 09-02-2020 06:59 PM
09-04-2020, 10:44 AM Go to last post
6 873

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