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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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Juggernaut method in 5day/week plan

So I want to give the Juggernaut program a try. I've tried many other plans n ideas. I'm caught up on that fact that each lift ( of 4) are only once a week. I'm concerned it isn't enough plus I really enjoy going to the gym. So I want to make a 5 day plan instead. But maintain the the Jug...

OldManGains‎, 02-14-2019 09:33 PM
02-14-2019, 09:33 PM Go to last post
0 123

Squat tips after surgery

Hey guys, so I just recently started doing squats again (2 sessions to be exact) and I'm looking for tips. My main thing is that I have a surgically implanted metal rod in my femur so I have some tightness in my hip. I'm really just looking for any tips that any experienced person may have to...

Ethanpearson14‎, 02-14-2019 06:59 PM
02-14-2019, 07:44 PM Go to last post
1 121

Jeremy Ethier Program

Is the youtuber Jeremy Ethier legit? He posted the video (cant post links) "best science base fullbody workout (Workout A)" for beginners which looks like this: Workout A: Bench Press 3 x 8-10 Squat 3 x 8-10 Pull Ups 3 x 8-10 OHP 3 x 8-10 Face Pulls 2 x 8-12 Bicep Curls 3 x 8-12

joaogil1999‎, 02-12-2019 04:15 PM
02-14-2019, 07:09 PM Go to last post
9 384

Question Opinions on my GZCLP schedule and program

I’m 22/M, 1,77m, 74kg and despite being athletic and having done a lot of different sports (martial arts, surfing, tennis, swimming) i have very low experience lifting. For the past 3 months i have done full body exercises (mostly bodyweight and dumbbells) and just started GZCLP 3x a week. ...

victorstironi‎, 02-14-2019 05:09 PM
02-14-2019, 05:09 PM Go to last post
0 111

Program | 4 days a week - Thank you so far!

Hey guys, So, after following a lot of advices I started hitting the gym and ended up with this program. I feel great and I just wanted to know, if there is any reason why I shouldn't feel great? There is a lot new movements in there (RDL and OHP for instance) that I haven't done in the past,...

2Seconds‎, 02-14-2019 12:21 PM
02-14-2019, 12:21 PM Go to last post
0 186

Jay Alvarrez type body

So I’ve been looking around Instagram seeing dudes like Jay Alvarrez who are shredded but also lean. I want my body to get like that. I don’t wanna be too muscular. On one of his Instagram posts he replied to a comment saying he does 100 push-ups a day and then 50-100 pull-ups a day. What type of...

RSid‎, 02-14-2019 10:59 AM
02-14-2019, 11:25 AM Go to last post
2 164

Best workout for muscle building?

180cm and 65kg I am using the FORCE 5 (made by davisj3537) right now and have been using it for 2-3 months. Workout program: Workout A Squat 3x5 Bench 3x5 Pendlay Rows 3x8 Face Pulls 3x10 Calf raises 2x15/Tricep pressdowns 2x10 Superset

Simen2360‎, 02-14-2019 04:43 AM
02-14-2019, 11:24 AM Go to last post
5 309

Talking 8 week challenge: program PDF + Accountability

I've completed my first week of an 8 week challenge I created!! I'm so excited! Attached is my current physique and the program I created (of course progressive overload is key). Anyone interested in me updating every week? If yes, what kind of updates (e.g. weight, pics, waist, etc.)? Also, I...

content1234‎, 01-19-2019 01:13 PM
2 Pages
1 2
02-14-2019, 09:51 AM Go to last post
45 1,996

Effective/Efficient Workout Program

Hey guys - currently trying to find a workout that fits into my schedule. I work 12+ hours a day so I have been getting the gym in at 530-545 am, and have until 7am to workout. Right now I am doing roughly 35-45 minutes of lifting/15 minutes of cardio/5-15 minutes of ABs. I am trying to mix up my...

pnasca‎, 02-11-2019 01:07 PM
02-14-2019, 08:45 AM Go to last post
15 404

World strongest bodybuilder's Hypertrophy Push/Pull Routine

This is a sample routine created by Stan Efferding. It is a Push/Pull split done Push,Pull,rest. Quads - Banded Leg press 5 sets of 20 Leg extension or lunge 5 sets of 20 Chest - Incline dumbbell press 4 sets of 12 Dips 4 sets of 12 Shoulders - Upright row to an Overhead press 3...

LDali‎, 02-13-2019 03:38 PM
02-14-2019, 07:31 AM Go to last post
3 259

Push-to-pull ratio ..science?

I am trying to find some science that supports this Push-Pull ration theory(or fact?), but cant seem to find any creditable science on the subject. Since its very much used and advised in here, can someone point me to some "proof" of this? :)

Pindsvin‎, 02-13-2019 03:28 AM
02-14-2019, 07:29 AM Go to last post
13 457

Push Pull Legs for size and strength?

Hey guys, spinning my wheels for quite some time, want to try PPL workout routine. What do you guys think, is everything in place or do i need to change exercises, order or rep ranges? push : bench 3x6-8 incline dumbbell bench 3x6-8 ohp 3x6-8 lateral raises 3x10-12 skullcrushers 3x8-10

jason113‎, 02-14-2019 07:25 AM
02-14-2019, 07:25 AM Go to last post
0 122

Complete beginner lifter would appreciate some guidance

Hi all Signed up for a gym membership a few weeks ago that advertised "free training program." Turned out the first session was free, but as the trainer told me one session is not enough to set up a complete program. I don't mind paying for services, but money is tight. I wouldn't mind...

SonicMonkey‎, 02-12-2019 03:50 PM
02-14-2019, 06:59 AM Go to last post
8 370

Experienced lifters needed

I’m new to lifting weights and need to know if there is a certain way to lift weights. What exercises are the key ones to do.

prophecy34‎, 02-13-2019 09:15 PM
02-14-2019, 06:45 AM Go to last post
6 292

looking for a training plan but I got 1 issue

I gained some muscle but also some belly fat from one of the programs here , I am looking to proceed gaining muscle but somehow to lose some fat from the lower belly and a bit that appeard bellow my chin ,will be more than glad for recommandations/assist . right now I am around 72.5-74 kg (haven't...

walakahi‎, 12-28-2018 12:30 PM
02-14-2019, 06:39 AM Go to last post
14 929

Workout program critique

I’m starting back at the gym and have put together the following routine. I intend to hit the major muscle groups twice a week and accessory muscle groups 3 times a week. Monday Legs - squats - R.D.L Chest - inc. bench press Shoulders - face-pulls/lat. raises

StrangeReality‎, 02-13-2019 01:20 PM
02-14-2019, 05:36 AM Go to last post
1 150

6-month bulk-up workout plans

Hi guys, I'm new in the forum, first post, 34 year old, 1.78m, 73kg, 13.8% bf (if it's relevant), and very happy to join the community! Started working out this week (4x/week) and my goal is to bulk up during the next 6 months. My nutrition plan is 2800kcal (600k surplus) and 40/30/30 ratio. ...

johnny784‎, 02-14-2019 04:36 AM
02-14-2019, 05:12 AM Go to last post
2 185

Smile Thoughts on my take of Candito linear program?

I wanted to try Candito linear program for when I return back to gym (which was last week). I emailed author of the program, how I can make it work for Monday/Wednesday/Thursday schedule. He suggested to do heavy lower and heavy upper days to do on same day. I picked optional exercises and here...

valev008‎, 02-13-2019 01:26 PM
02-14-2019, 02:49 AM Go to last post
4 188

Hypertrophy/strength rep progression opinions

Ive started adding a rep each time i do compound lifts to hit strength than build to hypertrophy I start with 4x3-4 than 4x6, 4x8-12. After i hit 4x8-12 i stay at that weight for 1-1.5 weeks than increase weight and start over with 4x3-4. Ive seen good results so far but wanted opinions....

Mmjk1500‎, 02-13-2019 02:34 AM
02-14-2019, 12:59 AM Go to last post
6 323

How To Fix This Ugly Chest/ Tit? With Pics

Hey guys, Im 28 years old, 6'2 and 253 lbs, Since I was 14 years old my chest started growing, Now im 28 and here is picture : Attached, check attachment . I can even lick my nip, last Week after Blood test I noticed my Estrogen Level is higher than normal also my Testosterone Level is...

Alexjam9‎, 02-13-2019 11:58 AM
02-14-2019, 12:45 AM Go to last post
9 401

12-Week Hardcore Daily Trainer - Kris Gethin - Hints/Suggestions?

On Monday, Feb 18, 2019, I'm starting the Kris Gethin 12-Week Hardcore Daily Trainer. I'm new to working out period. This will be a big challenge, but I believe this will get me going on learning how to use the gym. I hope this will get me started on my fitness journey. I am currently obese, so...

thatjaybilbo‎, 02-13-2019 07:34 PM
02-13-2019, 07:55 PM Go to last post
1 153

Got a few questions on current routine

So ive been training for a few months trying that fierce 5 routine in my home gym with little results, eating aint a issue, but also feel as im resting too much, weekends of rest and 2 rest days during the week seems to much as i see people working out 6 times a week, what can i do to fill in those...

Needthegainss‎, 02-13-2019 05:23 PM
02-13-2019, 07:08 PM Go to last post
3 161

thoughts on workout split

Hi guys, I would like to hear your opinion on my workout split. First, some background, I've been in and out of the gym for the past 4 years, going in for 3-4 months then pause for the same amount of time because of .. reasons (be they good ones or not), but this time, I'm trying to stick with...

stokardel‎, 02-13-2019 12:06 PM
02-13-2019, 04:53 PM Go to last post
2 150

Defining abs (nutrition and workouts)

Hi, I'm 17 and I'm looking for help with getting defined abs. I already have a six pack, but it isn't as toned as I would like it to be. I have a low body fat percentage (8% last time I checked) and have been doing exercises such as crunches, leglifts and plank variations to get this far. However I...

Andy7247‎, 02-02-2019 05:52 AM
02-13-2019, 11:32 AM Go to last post
6 455

Training split - 5 times a week, Is this effective as a natty?

Week 1: Monday - Legs Tuesday - Pull Wednesday - Push Thursday - Rest Friday - Legs Saturday - Pull Sunday - Rest ----------------

DigitalXXX‎, 02-12-2019 07:46 PM
02-13-2019, 10:39 AM Go to last post
9 321

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