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Forum: Workout Programs

What workout is best for your goal?

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Good grief fragging squats

Hi i’m tim 16 yrs old 179 lbs Lifts Bench: 160 1x4 Squat: 225 1x5 Deadlift: 235 3x5 Bench and squat are failed sets of fierce 5 I failed squats the last rep on my first set My form degraded making me go to a more highbar stance

TLWeight‎, 12-10-2018 01:25 PM
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12-13-2018, 05:05 PM Go to last post
42 1,111

Who all has gone from 4 or 5 movements in a workout to just 3 to keep it simple

Example, instead of - deadlifts - tbar row - wide grip ppullups - lat pulldowns - one arm rows you nix the last two & just do the top three. Considering this because I am trying to keep my workouts under 40mins due to other priorities like renovating a house i need to have done ASAP,...

friesbruh‎, 12-13-2018 10:17 AM
12-13-2018, 04:27 PM Go to last post
4 260

Is this a good chest workout?

Incline dumbelles Incline flies dumbell bench press Decline barbell chest fly I focus on building a flat chest for nice looking chest

Massi111‎, 12-13-2018 03:48 PM
12-13-2018, 04:21 PM Go to last post
3 230

Heavy-light day help

I can only do a full body routine, trying to gain strength/size. You guys recommend a heavy then a light day, repeat...? week 1 : 1 workout day 2 rest days 1 workout day 2 rest days 1 workout day then :

Medic303‎, 12-13-2018 03:26 PM
12-13-2018, 04:16 PM Go to last post
2 127

Lightbulb Coolcida PPL. Vs PHAT

So I did coolcidas ppl for a couple of months and made really good strength gains in bench, when running PPL I did 315x4 in bench and now that I run PHAT which is way more volume for chest I can only get 285x4? Its only the chest that I’m weaker in, should I keep doing phat or do the chest...

Tom9111‎, 12-13-2018 03:20 PM
12-13-2018, 03:42 PM Go to last post
3 156

Wink Rate my PPL routine?

This is my first time posting here so i'm sorry if its breaking any rules etc. I'm a 19yo male, about 5ft11 and weigh roughly 77kg. Been gymming for roughly a year but feel like I haven't made as much progress as I could have. Recently started PPL (about a month ago). Push - Flat...

beanbark‎, 12-13-2018 04:35 AM
12-13-2018, 03:18 PM Go to last post
4 239

Looking for a workout program

Whats up my dudes, I'm looking for a long term workout program that trains strength and endurance. I need it to prepare for military and I'm look to drastically increase strength for full body. Anyone wanna help a brother out?

zarOhar‎, 12-13-2018 11:45 AM
12-13-2018, 01:51 PM Go to last post
3 253

Push - Pull - Legs Split advice

I've read alot about the holy "PPL" workout split, so i figured that i'll try it out myself. I've been on and off training for about 2 years. Since i began, i've always used the "bro split", so now, i want to change things up. I usually work out Monday-Friday, so my question is, can i use this...

Rayen9‎, 12-13-2018 08:21 AM
12-13-2018, 01:50 PM Go to last post
6 238

A program focusing more on the upper body

So I have been training for a 12-13 months now, 3-4 of which on a cut. All of it on fierce 5 novice and fierce 5 intermediate. My 1RM right now are: Squat 340lbs Deadlift 315lbs(been deadlifting for the last 3-4months) Bench 180 lbs Overhead Press 115lbs(OHP for the last 5-6 months) My lower...

nikola1808‎, 12-13-2018 09:37 AM
12-13-2018, 12:59 PM Go to last post
5 217

2 day or 3 day split only with barbells and dumbbells?

Hey, guys. I'm late beginner lifter and I life rural area and there's no gym in my town. I have power rack, 45lb barbell, 25lb smaller barbell, various weight plates, bench, where you can adjust it to different heights (flat, 15, 30, 45, 60, 75 and 90 degrees) and of course dumbbells, where you...

jason113‎, 12-12-2018 03:41 AM
12-13-2018, 08:21 AM Go to last post
6 362

Can you guys review my workout program?

Hi everyone, I have been lifting for a while ( about a decade) tried different splits and some worked some didn;t. I am 5"11, 227, about 21% body fat. Looking to slowly shred but not trying to be beach kinda guy, actually I just wanna lift heavy weight :):) I enjoy the endorphine rush. So...

progralifter‎, 12-12-2018 11:44 AM
12-13-2018, 08:03 AM Go to last post
8 335

Can I run Canditos Advanved 9 week Squat program and Advanced Bench program at once?

I have ran Canditos 6 week program twice and seen good gains in deadlift but almost nothing in squat and bench. I’m wanting to change it up and was wondering if it’s feasible and beneficial to run his Advanced bench and squat programs at the same time. I would do double days, go to the gym first...

jacoberger‎, 12-11-2018 10:41 AM
12-13-2018, 07:59 AM Go to last post
9 396

Doing the splits! (routines that is)

Intro on the way... I have had a few requests to post the routines back up so I will add the new parts by editing them in and posting other parts at the end. My routines are really some general guidelines to making a balanced workout, meaning that no bodyparts get neglected. There are plenty of...

BRIT_BEEF‎, 07-04-2003 02:22 PM
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12-13-2018, 07:31 AM Go to last post
427 365,466

Constant changing routines

I am at a cross roads and would like some advise. I have come to the idea of changing small exercises in my works outs every week. I.E. week 1 do bench, incline bench and week 2 do bench, decline bench or week 1 do barbell curl and week 2 do curl bar or dumb bells. Changing the exercises per week...

evolvingcarnage‎, 12-12-2018 02:29 PM
12-13-2018, 06:51 AM Go to last post
4 230

How's this???

Workout A Squat 3x5 Flat bench 5x5 Bent over row 5x5 Shrugs 3x8 Rope pull down 3x8 Barbell curl 3x8 Superset front and side raise 3x8

drillking83‎, 12-12-2018 04:10 PM
12-13-2018, 06:48 AM Go to last post
8 262

Is it time for a new routine?

Hello, i've been training for almost 2 years now, the first year with a personal trainer, mostly focused towards weightloss and police force academy admission test which requires a 200x8-10 bench and 8 pull-ups so i only recently started squatting, deadlifting. After a couple of months i fell in...

AndersATJ‎, 12-12-2018 10:20 PM
12-12-2018, 11:10 PM Go to last post
1 232

Post What is my body type?

Hey all, I am new to bodybuilding, and I am planning to start. As I am currently researching on it I have come across the three different body types. Mesomorph, Endomorph, Ectomorph. I know for a fact I am in the middle of the Ecto and Meso ( I think). But I’m still not sure on it and I’m a...

gymnewbie2000‎, 12-12-2018 04:29 AM
12-12-2018, 10:49 PM Go to last post
7 391

Need Help Increasing Squat

- Squatting 2x a week (3x5). Got my squat up to 195 lbs - All of a sudden my strength drops for a few workouts and I'm unable to lift the same weight - I take a deload of one week - Got back into it. Squatted 175 first workout back, 175 again second workout, and now today I can't even squat 175...

kezzz223‎, 12-11-2018 10:21 PM
12-12-2018, 08:48 PM Go to last post
9 345

Unhappy can someone suggest workout split ?

hello , i want good workout split , i'm working out at least 5 day in a week , sometimes less sometimes more , i have every supplement for recovery and muscle gain so i dont experience any fatigue or over training or something , i just want to know what 2-3 bodypart can i work out and which i...

Nutricula‎, 12-06-2018 02:08 AM
12-12-2018, 07:54 PM Go to last post
13 571

Need a little help

Is it ok to do a full body workout with 2 days in between? I work 24 hours and then have 2 days off, repeat. The morning I get off work, I go to the gym. My second day off, I work part time somewhere else. I would like to stick with a full body routine. Should I have on occasion, have several days...

Medic303‎, 12-11-2018 08:21 PM
12-12-2018, 06:58 PM Go to last post
4 228

Back into Training

Hello everyone how are you? I have just gotten back into lifting for a few weeks now after my injury. I have been in and out of lifting for a few years now. Last summer before my injury was honestly the most consistent I had been in a while. I know it doesn't sound like much but to me it felt good...

SIEFKA‎, 11-30-2018 06:24 PM
12-12-2018, 06:34 PM Go to last post
9 400

New review and meta-analysis by Schoenfeld & Krieger on frequency (controversial!)

Dr. Schoenfeld confirming what the bros have known all along?? Thought I'd share it here, would be curious to hear everyone's thoughts (Suffolk have you seen this?)

Luca2‎, 12-08-2018 03:59 PM
3 Pages
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12-12-2018, 04:03 PM Go to last post
89 2,142

Super important fierce 5 question

So usually i lift twice a week in my school weight room running F5. My sister got her license last week and does track so i can have a ride to workout on Monday. My plan is doing the upper and lower Monday and tuesday then fullbody on Thursday Thing is i’m confused on the schedule and...

TLWeight‎, 11-10-2018 01:45 PM
12-12-2018, 02:28 PM Go to last post
23 985

Lifting Weights but I have epilepsy

hey everyone. I was diagnosed with Epilepsy 2 months ago. I really want to get back into the weights room. I have only had 1 tonic clonic seizure and that was about 2 months ago but haven't had any problems with that because of my meds. However, I do have a problem with complex partials. About 4-7...

bbuilding87‎, 04-11-2010 05:04 AM
12-12-2018, 01:48 PM Go to last post
4 2,613

Can someone organize this routine please..

I've started doing icf 5x5 awhile ago..getting very bored..I have been progressing with it but like I said I find that I'm doing extra accessories after the main lifts...these are the exercises that I like doing.. Squat Flat and incline bench Ohp Deadlift Bent over row and one arm row on...

drillking83‎, 12-11-2018 05:49 PM
12-12-2018, 12:54 PM Go to last post
8 330

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