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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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Critique my 5-day split plan

Been a customer of for a while, and visited the forums, but this is my first post. I have been doing a 5-day split program that I have built on my own that suits my home gym equipment and exercises I prefer. Lots of help from the community here too, so thank you! I want to check...

kseminsky‎, 12-03-2019 07:24 PM
12-10-2019, 11:35 AM Go to last post
6 1,714

I own only a pair of 22lbs dumbbells (10kg)

Hi fellas, newbe here. I have a pair of 22lbs dumbbells to start my fitness journey. I live in a small apartment with no space for anything, in a cold city (weather sucks). And gym is too far away (no car). Sh!t. Odds are against me but I will prevail. I don´t know exactly how. Any ideas?...

Patol‎, 12-09-2019 12:17 PM
12-10-2019, 07:55 AM Go to last post
5 933

Weight traning to get rid of lower belly fat (lower loose belly skin)

Hi. Do you guys know what gym exercise I can do to get rid of my lower loose belly fat. I hear I need to fill the kin with muscle to stop it from sagging since its kinda loose and wrinkly.

bodyguy55‎, 12-08-2019 05:25 PM
12-10-2019, 05:53 AM Go to last post
5 1,161

Diet program

I am following AllPro on and off, this time will stick to it hopefully. I'm on a cut with ~1500-1700 cals/day. General trainer at my gym suggested me to just eat fruits and couple of protein shakes a day for two days and watch my weight go down ridiculously fast. Should I give it a shot? This...

VigneshSP‎, 11-13-2019 10:18 AM
12-10-2019, 04:25 AM Go to last post
11 1,192

Help with 531 BBB, any experts on this program?

I want to try Wendler's 531 BBB but I haven't read or have his book yet. Will try to get it this week or weekend. This is the template I am going to use from his website: Day One Press – 5/3/1 Bench Press – 5 sets of 10 reps Lat work – 5 sets of 10 reps Day Two

Jkkky‎, 12-08-2019 08:21 PM
12-09-2019, 07:19 PM Go to last post
4 1,005

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 10:27 PM
3 Pages
1 2 3
12-09-2019, 07:12 PM Go to last post
77 13,943

Why do the programs recommended here focus on flat barbell bench for chest?

I have been reading a lot that flat barbell bench doesn't isolate the pecs much and recruits a lot of other muscles as well So is flat barbell bench enough to build a good chest? Why don't these programs add more exercises that focus on the chest like flies or dips?

pazuko‎, 12-09-2019 03:53 PM
12-09-2019, 07:02 PM Go to last post
7 904

Is it a good idea to alternate Heavy and Light weights for every session?

So my workout routine looks like this Monday - Pushday, Heavy Tuesday - Pullday Light Wednesday - Leg day Thursday - Pushday Light Friday - Pullday Heavy my question is does this routine looks good? or should I commit to one weight?

BuddySan‎, 12-09-2019 08:30 AM
12-09-2019, 06:50 PM Go to last post
5 844

Transitioning from a high volume/frequency routine to a lower vol/freq one

The eternal question: will I lose my gains? Same style routine (U/L). Not low volume, just lower.

Xpiro‎, 12-06-2019 02:14 AM
2 Pages
1 2
12-09-2019, 06:40 PM Go to last post
32 2,848

Pros and Cons to my routine.

I really just need an overall look from the outside. Some people say its too long, some says its a meme routine but it has been working for me. I had great a great clean bulk with this but not sure I am optimizing my time or routine. Its about 50 - 60 min which is fine with me, I am never pressed...

sxgt‎, 12-08-2019 10:58 PM
12-09-2019, 04:56 PM Go to last post
11 965

Fitness fall out !!

How do we refocus our minds & body after a prolonged period out of training, due to a significant life event maybe a house move, job change, injury, how do we inspire ourselves to go back to that 5 days per week, training,

jjmack2000‎, 12-08-2019 03:56 PM
12-09-2019, 04:26 PM Go to last post
2 828

How to protec ya knees for new brahs

Just thought I'd give a basic and easy to follow tip for any new brahs. Whenever you start a new leg excercise go as light as possible while still feeling some burn in the muscle after 50+ reps. Play around with your foot position until you dont aren't aware of feeling your knee at all, when your...

Gunny732‎, 12-08-2019 07:33 PM
12-09-2019, 12:18 PM Go to last post
3 846

Do I need to add or change anything to my upper body workout plan?

My aim is to build muscle as fast as possible. Push Day - Dumbbell bench press 12 x 4 (alternating between horizontal and incline) - Pectoral fly (machine) 12 x 3 - Seated dumbbell shoulder press 12 x 4 - Side lateral raises 12 x 4 - Reverse fly machine 12 x 3 - Tricep cable pulldown 12 x...

Steve123454321‎, 12-09-2019 08:24 AM
12-09-2019, 08:26 AM Go to last post
1 584
12-09-2019, 07:05 AM Go to last post
2 656

Martin Berkhan intermittent fasting training review

A ton of your guys’ workout plans are phenomenal. Wish I had found these earlier. I thought I would share with you my experience with a personal training session I had with one Martin Berkhan (some of you might know of him) In case any of you were also considering a personal client consultation...

linerun3535‎, 12-08-2019 06:24 PM
12-09-2019, 07:01 AM Go to last post
2 775

Rate my program (Upper/Lower/Push/Pull)

Here's how my Program looks like, I had to remove dips from it because they were causing too much pain in my shoulders, therefore I increased the sets of other chest exercises and modified some other stuff. I train legs only once per week because they have always been proportionally bigger...

ascendingIRL‎, 12-08-2019 11:03 AM
12-09-2019, 05:05 AM Go to last post
5 931



n8x2c8qgqgn‎, 12-09-2019 12:55 AM
12-09-2019, 12:57 AM Go to last post
1 590

Slight shoulder pain in lower lateral deltoid

1 day after shoulder exercise I've got a slight pain when using the muscle near lower lateral deltoid, close to tripceps. The pain was slightly felt during the exercise yesterday (overhead press). Today is slightly felt when using the said muscle. Could this be muscle weakness or something else? ...

Kasim7‎, 12-08-2019 11:27 PM
12-08-2019, 11:27 PM Go to last post
0 555

5 Day Split

Hi all, I have just booked a beach holiday for July and I am keen to shred down beforehand and would like some advice on a routine to use. I want to cut down more generally but this holiday provides a good goal to aim for. I have been lifting consistently for about 7 years now and have built...

pipolesen‎, 12-08-2019 12:04 PM
12-08-2019, 11:02 PM Go to last post
6 702

220/315/355 to 315/405/420

Hey all, Is there a power-lifting program in particular I should follow to get those numbers? Some background: Started lifting at the end of July with SS 5x5. Followed through 6 days a week with cardio, abs, plyometrics on rest days. Did PPL for like a week after hitting the first plateau...

ashtar64‎, 12-08-2019 02:49 AM
12-08-2019, 12:10 PM Go to last post
4 773

14/112lbs/5'2 I don't know what to do at this point.

I started lifting at 13, so about 3 and a little less than half months ago. My goal is to reach 1/2/3/4 by my first year of lifting, but I have reached some problems, but before that is my stats. Bench before: 58lb x 7 reps Bench now: 148 x 1 rep Front Squat before: 58 lbs x 4 reps Front...

Tarroe‎, 12-07-2019 09:56 PM
12-08-2019, 11:08 AM Go to last post
5 782

Lightbulb Criticisms for PPL Program Changes

Criticisms for PPL Program Changes: I do 5x10, 2 min rest PPLPPLR. 3 compound lifts each workout. Goal is to build muscle across my body, waiting to hit smaller muscles (abs/neck) until after decent progress has been made. I am 5'8, 177 lbs 13%~ body fat on Keto diet. Current routine: ...

Appleseed12333‎, 12-06-2019 01:30 PM
12-08-2019, 05:58 AM Go to last post
17 1,329

3 day split ...split?

Hello, If i'm on a 3 day split, each body part twice a week, would it be wise to do lower chest focused the first chest day and upper chest focused the second time around? Or is it better to just hit full chest twice. I do the same for legs, split quads and glutes/hams, back (width/middle). I...

Rockslydes‎, 12-07-2019 11:25 PM
12-07-2019, 11:42 PM Go to last post
1 615

Push/Pull/Legs Vs 4 Day Split?? and 5 Day split

I've been looking at all the different training styles and was wondering what the deal was with Push/Pull/Legs.. I mean I understand it, but I've seen on exrx that it can be set up 5 days a week. How do you guys feel about that? i.e. week 1 - Push/Pull/Legs/Push/Pull week 2 -...

jon69‎, 02-27-2011 10:10 AM
12-07-2019, 07:52 PM Go to last post
14 47,031

Smile What should I do? Help me?

My body size is : Wrist: 6.5 Biceps: 12.5 Forearm: 10.5 Shoulder: 46.5 Chest: 41 Thigh : 21.5 Calves: 15.5 Do i have small bone structure. I've been lifting for 2 months. Which exercise is the best for me to improve my body. My height is 6ft1 and my weight is 160lb. Sorry for my bad...

freakybom‎, 12-07-2019 09:21 AM
12-07-2019, 06:20 PM Go to last post
2 676

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