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Forum: Workout Programs

What workout is best for your goal?

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Lightbulb Can get six pack abs anywhere?????

Yo guys and gals! I'm starting my fitness journey. I'm 5'10 and 210lbs(90kg) Aiming for 170lbs a little buffed Any suggestions how is should start?

nixzod1‎, 01-07-2021 07:40 PM
01-07-2021, 09:34 PM Go to last post
1 752

How many leg exercises?

For background I’m more concerned with strength/powerlifting for this question, but I’ll take anything I can get. Any info can be useful. So how do you train legs and how much do you do? I typically give all I have to my squat (trying to get a bigger 1 rep max) then I see what I have in the tank...

Lizzy3200‎, 01-07-2021 06:24 PM
01-07-2021, 09:09 PM Go to last post
3 758

Opinions on this program?

I was thinking of doing this and just wanted to know if it seems good or not. Monday: Back Squats 5 sets x 5 reps Bent Over Rows 5 sets x 5 reps Flat Barbell Press 5 sets x 5 reps Push Press 5 sets x 5 reps Skull Crushers 3 sets x 10 reps Lateral Raise 3 sets x 10 reps Seated Calf Raise 3...

samiamh‎, 01-07-2021 12:21 PM
01-07-2021, 07:26 PM Go to last post
4 852

531 bbb

I've not been participating here for a while, would someone mind explaining what 531 BBB is? I did 531 years ago but not sure what this BBB variation means. TIA

gokite‎, 01-03-2021 08:00 AM
01-07-2021, 02:07 PM Go to last post
6 1,475

Anyone else that primarily do FB Workouts skip the 2 consecutive rest days?

I mostly just do compounds and add in rear delts and arms near the end of every workout. I primarily lift in the 6-8 rep range but I haven't had much trouble recovering even on periods when I cut. Granted I'm in the intermediate phase so I doubt any one who's capable of deadlifting 5+ plates would...

metallick‎, 01-06-2021 08:55 PM
01-07-2021, 09:28 AM Go to last post
12 983

Can someone help me with a workout plan?

Could someone hook me up with a garage gym workout plan please? I’ll pay if needed. Just lost after a few years of getting fat and lazy. Have a bench, squat rack, have free Weights dumbbells, barbells, ez bar and bench has the leg Extensions and preacher curl pad thing. Thanks!

Cne7son‎, 01-06-2021 11:52 PM
01-07-2021, 03:19 AM Go to last post
4 786

Is this modified PPL program okay or just a waste of time, pics attached?

I'm 25 (male), 5'6" and 130lbs (58.9kg). I'm currently on a lean bulk (2 pounds/1kg a month). Pics of me and my goal are attached. This is the program I am currently using. I just wanted to know if it was good enough (basically a modified PPL program, that's why I'm posting it here). All...

GMan2495‎, 01-06-2021 12:17 PM
01-06-2021, 11:57 PM Go to last post
6 962

Full body two consecutive days - is it ok given my circumstances?

So due to personal reasons im only able to access a gym with sufficient equipment like racks on both Saturday and sunday, apart from.that I'm stuck with a apartment complex gym with limited equipment during the week and I'm looking to do full.body 3x a week. I'm.thinking of going to the good...

CheekyCuntt‎, 01-06-2021 03:04 AM
01-06-2021, 03:17 PM Go to last post
9 922

Lightbulb Should I change my routine/program for better results? Feedback needed!

Hi, I will try to make as simple as possible. I want to make a difference in 2021 yo a lot of aspects in my life and one is my fitness journey. Points I know I need to work harder: 1. Nutrition: I know is the majority of porcentage in order to lean our and gain muscle 2. Better cardio I...

ricardob15‎, 01-06-2021 02:58 AM
01-06-2021, 12:51 PM Go to last post
2 762

Fit After 50 (Mark Mcilyar) - review?

Has anyone tried Marc Mcilyar's "Fit After 50" program? What do you think of it? I've googled looking for objective reviews, but every link seems to go to a paid ad, or to a review of questionable objectivity... Also, whether you've tried Mcilyar's program or not, are there any strength training...

cmaso67‎, 01-05-2021 06:12 PM
01-06-2021, 05:57 AM Go to last post
2 773

Beginners' At Home Workouts With Just Dumbbells?

I'm fairly new to working out and have trouble building the motivation to go to the gym. I'm always bad about finding an excuse not to go. However, At home i have a pile of various dumbbells and I'm wondering about some good at-home routines that I can do 3 to 5 days a week. I'm not looking to get...

swordbreaker925‎, 01-05-2021 08:54 PM
01-06-2021, 02:48 AM Go to last post
1 686

Questions about reps, sets, and volume for hypertrophy

I've been lifting for 3 years, and began taking it seriously for about 1 year (countings calories, macros, etc). Currently, I am doing an upper/lower split and it's going pretty well, but my upper days take longer than I want which kind of affects my daily schedule. My weekly volume for each...

Dylan13579‎, 01-05-2021 05:58 PM
01-05-2021, 09:08 PM Go to last post
11 859

Rate this novice program

Hey guys, Found this novice program created by this guy, natural hypertrophy, on YouTube. Just wondering what you guys think of this. Monday: Squats (1 to 3 heavy sets, 4 to 8 reps) Deadlift variation / pull-ups (4 sets, 6 to 10 reps/AMRAP) Skullcrushers / hammer curls (4 sets, 8...

CheekyCuntt‎, 01-04-2021 06:30 PM
01-04-2021, 09:37 PM Go to last post
8 933

How does the Fierce 5 dumbbell program go when it comes to workout days?

Hello. I'm starting the Fierce 5 dumbbell routine. There is an A workout and a B workout. The creator doesn't tell when those two workouts are done during the week. Is it A, B, A next week B, A, B then back to A, B, A? Continuing the cycle with nonconsecutive days?

derikedwin‎, 01-04-2021 07:29 PM
01-04-2021, 07:41 PM Go to last post
1 765

Question Is this considered HIIT

If not, how should I tweak it... 1 minute jump rope 30 sec high knees 1 minutes jump rope 30 sec burpees 1 minute jump rope 30 push ups 1 minute jump rope 30 sec abs

jaredmb05‎, 01-03-2021 10:47 AM
01-04-2021, 06:46 PM Go to last post
3 842

Need some help with research

I’m doing research for a paper I am writing and need some help. I need recommendations for work out programs for chest ONLY and Delts ONLY. They need to be 4-12 weeks in duration. The programs cannot include other muscle groups - just chest only and programs with delts only. I’m willing to...

mattpull24‎, 01-03-2021 04:16 PM
01-04-2021, 06:18 PM Go to last post
8 886

Smile how much time needed to get my muscles bigger

with daily training + Whey Protein Concentrate ...dose how many days or weeks r needed to show off my biceps or triceps or any other muscles ?

sasa1000‎, 01-03-2021 09:26 AM
01-04-2021, 03:23 PM Go to last post
15 1,054

Intermediate Plan + Goals for 2021

Starting stats: 15% BF, 138 lb (63 kg), 32 yr, male, 5'4" (163 cm); 335 lb (152 kg) dead, 285 lb (129 kg) squat, 220 lb (100 kg) bench, 160 lb (73 kg) press for 840 lb (381 kg) PL total (6x BW). Daily nutrition: vegan; omega-3, creatine, MV, calcium; 110+ g pro, 55+ g fat, 1500-2200 cal (need to...

Pur3p3r50n‎, 01-03-2021 04:23 PM
01-03-2021, 05:24 PM Go to last post
2 697

One year off training

I was unable to train for almost an year now due to Covid and other personal stuff... I've lost lots of mass and put on quite some fat. But I want to get back bigger and more jacked than ever. I've been training for a few year before, and I'm 23. Here's my plan. Feel free to give any advice and...

giangianni‎, 01-02-2021 08:12 AM
01-03-2021, 05:15 PM Go to last post
16 1,242

Low back pain in squats and deadlifts

My form is right in both exercises, i squat to a box because of mobility issues and deadlift with no low back rounding, I also do RDL’s and lots of single leg work. I’ve been increasing weights for a few months but I got to 140 kg. in both exercises and hit a plateau because of low back pain and...

Alexlarex‎, 12-27-2020 11:47 AM
01-03-2021, 02:32 PM Go to last post
22 2,054

At-Home Full-body Workout with Minimum Equipment?

Will this do in a pinch? Pushups Pullups Kettlebell Swings Kettlebell Front Squats Abs Upper body push pull, lower body push pull.

bulldog91‎, 01-03-2021 09:49 AM
01-03-2021, 11:27 AM Go to last post
3 698

Need some help forming a workout routine

I started "working out" on and off since mid December from a nearly totally sedentary lifestyle. I put it in "" because Ive been sorta winging it and I want to form a routine. I have several goals: -Increasing overall leg/arm strength -Increasing Knee strength to help with my knee pain...

armoredghost‎, 01-03-2021 05:30 AM
01-03-2021, 05:30 AM Go to last post
0 690

lift weights before calisthenics

I fall into the skinny fat category male , 180cm 69kg I was wondering if going to gym for like 2 months would be a good idea before switching to calisthenics , the main reason is that Im so weak I cant do push ups ( can barely do like 6) and I can only do like 4 chin ups (no pull ups ). maybe...

meepo123‎, 01-02-2021 07:44 AM
01-03-2021, 03:20 AM Go to last post
10 935

Getting back on track after covid

Seems like my gym might be opening up soon after being closed for about 3 months My strength has probably gone down, I haven't been physically active, although I've tried eating a at around maintenance to minimize fat gains but I think I am at a point where I would normally consider cutting ...

simeditan‎, 01-03-2021 01:49 AM
01-03-2021, 02:08 AM Go to last post
1 598

Do you know of a great dumbbell routine for size?

Hello. I have to workout at home due to Covid-19. I have adjustable dumbbells home with 40 pounds being the heaviest weight. I'm having trouble finding a reliable dumbbell routine. I'm looking to build as much mass as possible. Can you please give me a dumbbell routine for size? I would try Fierce...

derikedwin‎, 01-02-2021 06:31 AM
01-02-2021, 12:09 PM Go to last post
10 884

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