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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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Boxing Gym Routine

Hi everyone, I'm 16 years old, 5'11" and 70kg. I have been doing ICF 5x5 for roughly 3 months now (with gaps during Christmas) and have recently (very recently) started boxing. I would like to improve my boxing ability and eventually be good enough to fight competitively but would also like...

Tomholmes01‎, 01-17-2018 02:27 PM
01-18-2018, 09:45 AM Go to last post
9 316

Gym routine

I was wondering if I could have your guys' opinion on my workout routine. My main concern is am I getting enough rest inbetween workouts and can i improve this routine in any way? All opinions are appreciated. Monday: Shoulders/chest/arms/back Tuesday: Running Wednesday:...

justinmy0220‎, 01-18-2018 08:14 AM
01-18-2018, 09:30 AM Go to last post
6 144

Newbie Question on Routine and Warm-up

Hi all, I am new to this forum and have been mainly doing cardio (running, swimming) along with some push-ups and a few dumbbell workouts mainly out of Men's Health for the past 5 years. My workout goals are to keep my workouts diverse and I'm mainly reliant on exercising to maintain mental...

TomNeale‎, 01-17-2018 03:29 PM
01-18-2018, 08:56 AM Go to last post
4 110

Strong Lifts. Want to incorporate pistol squats to fix hip shifts.

I am getting hip shift while doing squats. I suspect this is due to a pain in the left hip side where my quads and hip joins. On top of doing stretches and using a foam roller on that area, I'm thinking of doing pistol squats to resolve the issue. But my legs are really tired after doing 5x5...

Rawtech‎, 01-17-2018 05:27 PM
01-18-2018, 08:23 AM Go to last post
5 117

Fierce 5 or 5/3/1?

EDIT: The reason why I dislike compound lifts is because I have to slip in more exercises (for different muscle groups) into the same amount of time as I did for splits. So I'll end up putting less strain on let's say my chest for that day. I feel like it would cause less muscle soreness, but I...

SackMan65‎, 01-17-2018 07:11 AM
01-18-2018, 08:20 AM Go to last post
13 482

Question Elite runner & Bodybuilding

I'm an elite runner and have recently run 30:03 for 10K and 14:35 for 5K. However I have decided to take a break from competitive running due to having 3 kids who need more attention and a number of other reasons. I used to do a lot of bodybuilding before I was a runner and have started this again...

philbeastall‎, 01-18-2018 01:52 AM
01-18-2018, 05:47 AM Go to last post
2 254

New high frequency study Small upside for intermediate lifters - possibly more so for advanced lifters.

SuffolkPunch‎, 01-15-2018 09:05 AM
01-18-2018, 01:21 AM Go to last post
11 660

Post Gain Size: Fast Vs. Slow reps?

I have a question. I have heard/read from several sources about how to lift in order to gain muscle mass. Some say in order to gain muscle mass you should life slow and deliberate, keeping the number of reps between 6 and 8. Others have said to lift fast, also 6-8 reps, in order to build...

zgriggs‎, 12-06-2009 11:06 PM
2 Pages
1 2
01-18-2018, 12:14 AM Go to last post
35 44,867

Looking for Workout Program

Yo! As the title suggests, I'm in need of a routine that would help me reach my goal. Just a brief background on what have I done so far in the gym was just gather a couple of exercises online and mash it all up in a day. I do one part a day (chest, back, etc) and I train 5-6 times a week for...

SkinnyBhoi‎, 01-17-2018 06:58 PM
01-17-2018, 07:12 PM Go to last post
1 112

Best Workout Program on

Hi all, I am just wondering what you guys recommend to be the best workout program in this site? Originally I was going to go with the LiveFit program but now I’m thinking I might need something a little more intense. A little background on me: I’ve been lifting for a year now. I got into...

AlecChristine‎, 01-17-2018 01:55 PM
01-17-2018, 04:14 PM Go to last post
4 559

What's most optimal routine with just these exercises?

Hi all, From what i've read, if someone were to focus on slowly progressing on just the following six lifts then apparently they could build a pretty balanced and aesthetic body in a few years. : Squat Deadlift Bench press Bent over row Military press Weighted chin-ups

hman2468‎, 01-16-2018 12:40 PM
01-17-2018, 01:42 PM Go to last post
9 330

Need help with my routine please I want to focus on compound movements, and rather than a 3 day I can manage a 4 day split. Any critiquing is welcomed as I'm just trying get the best outcome. My diet, and sleep are good and I feel I get enough recovery. I rather not leave this routine as it seems to...

MrSamoisette‎, 01-17-2018 06:46 AM
01-17-2018, 01:39 PM Go to last post
10 276

Getting stronger, but gaining only fat, not muscle

Hi, Im a 34 year old guy. I started training 6 months ago, my primary aims are aesthetic I want to put on some lean muscle mass simply to look better. Im currently 168lb. Over the past 3 months of my training Ive put on weight at an average rate of 0.6lb per week. Since Ive started...

1980gwowl‎, 09-07-2014 04:24 AM
01-17-2018, 01:17 PM Go to last post
8 8,491

is this 3 day full body workout push pull ratio balanced

Day 1 Bench Press Flyes/incline BenchPress Superset - (Dumbbells) Seated OHP - Dumbbells Narrow grip Pulldows - (Band) Bent Over Rows 3x8 Squats Day 2 Squats

rlefebvr‎, 01-17-2018 07:47 AM
01-17-2018, 12:28 PM Go to last post
26 393

Stronglifts, deload

Sorry i post a lot thread about this Ive been doing sl 5x5 about 2 month my weights increased on squats and deads but bench and ohp and row didnt increased well. Normally i was doing squats with a soft shoes. But when i did changed it to another shoes my weights dropped.i was pushing my...

bzyspecial‎, 01-16-2018 09:51 AM
01-17-2018, 11:06 AM Go to last post
7 330

Looking for definition/shred

Hello everyone, I have just finished “Shortcut to Shred” for the second time (12 weeks total). I’m seeing a bit of a difference, but instead of starting it up again- I’m wondering if it’s time for a change. For those who don’t know what the workouts entail, it’s a mix of low weight/high rep,...

hangnail42‎, 01-17-2018 09:43 AM
01-17-2018, 11:04 AM Go to last post
3 240

Looking for a program that's right for me

Relevant info: I'm 22 years old (male) wanting to begin my cut as my bodyfat is around the 20% mark (visually). My lifts are as follows: Squat 5RM 110kg, Deadlift 5RM 140kg, Bench 5RM 100kg (everything else is in proportion i.e. back exercises etc these are just to give you an idea of where I'm...

Mattataka‎, 01-16-2018 12:22 PM
01-17-2018, 10:20 AM Go to last post
4 184

Combining running/cycling with weightlifting good idea?

Hi everybody, I'd like to ask if combining weightlifting with high intensity cycling (45-60 min x 3 times a week) + running (30-60 min x 3 times a week) is a bad idea. The thing is I'm suffering from long term major chronic depression and the only thing that seems to keep me going is daily high...

unikin‎, 12-18-2017 02:34 PM
01-17-2018, 09:36 AM Go to last post
7 234

Post Help me with my routine?

Hi there, I was wondering if anyone could help me with my routine? I've been training for 6 months now and seen a ton of fat loss but almost no muscle gain. I workout at home so my equipment is limited. How i push myself each time is i aim for 3 sets of 12 reps, and once i have achieved this i up...

Jackanory55‎, 01-17-2018 06:25 AM
01-17-2018, 08:50 AM Go to last post
7 152

Bench Press Plateau

Hey Everyone, I apologize if I'm posting this in the wrong place: I'm trying to increase my bench press. I have been lifting for a couple of years and for the last few months have been benching twice a week. I lift 5/6x a week. Lately, I'm stalled at 3 reps at 225lb. I'm 176lb and 11% BF. ...

Alec2822‎, 12-18-2017 02:50 PM
01-17-2018, 08:20 AM Go to last post
4 203

Push pull legs advice

Hi. Im starting a push pull legs program. For cutting. Can someone please help me and see if this workout program is right? Exercises, sets and reps are good for a cutting? Thank you Push Day 1 Flat Barbell Bench Press Warm up and 3 sets of 4 to 6 reps Close-Grip Bench Press

rbargante‎, 01-17-2018 02:54 AM
01-17-2018, 06:27 AM Go to last post
2 237

Arnold Schwarzenneger's Basic Training Levels I and II

So I'm reading his Encyclopedia of Modern Bodybuilding, and it's kind of going against a lot of the things I've learnt. In the "power training" which is generally sets of 10, 6, 4 reps to failure. But he recommends 4 sets of each exercise for Training I. How ridiculous is that volume?...

_Ishy‎, 02-24-2009 11:47 AM
2 Pages
1 2
01-17-2018, 04:55 AM Go to last post
36 36,649

I need help

I am 17 years old and i have been going to the gym consistently for 5 months. I am wondering if i can do the PUSH/PULL/LEGS split because i have heard that you have to have been going to the gym for at least a year before you do that if so what other training program can i do?

gymladd‎, 01-16-2018 10:41 PM
01-16-2018, 11:33 PM Go to last post
2 124

Question Right Program For Me?

Hello, My name's Greg and I'm currently 15yrs old, and I'm having trouble figuring out what program would be most suited for me personally. Real quick, I get that I'm very young, but please understand that this is very important to me. Here's all the details you'll need in order to give me...

benedictg‎, 01-15-2018 05:28 PM
01-16-2018, 10:43 PM Go to last post
3 193

Smile Reviews on Fierce 5 Upper/lower ?

Hi guys, what are your experiences with fierce 5 upper/lower? Progression photos/ weight progression with lifts So on, would be nice to know your experiences as I’ll be starting this tomorrow :)!

Mjf26‎, 01-15-2018 12:31 PM
01-16-2018, 09:38 PM Go to last post
2 177

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