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Forum: Workout Programs

What workout is best for your goal?

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What do do?

I do bench and back squat Monday, press and deadlift Wednesday. Friday should I do another back squat or front squat? Rep ranges are heavy triples, back squatting 3s of 130kg, and front squat 90kg. Looking for general strength with an eye on getting 1000lbs total. Feel front squat helps...

Kennedy42‎, 11-17-2017 09:30 AM
11-18-2017, 11:55 AM Go to last post
2 131

Would my rip off routine work?

So I'm doing a 3 day split of Starting Strength. I'm wondering if I could tweak it by doing the following....the regular squat, bench/oh press, deadlift of 3x5, 3x5, 1x5 except instead of doing a bigger linear progression since I've stalled a bitime to the following....my current work set of 225...

Ckdjim‎, 11-18-2017 10:17 AM
11-18-2017, 10:28 AM Go to last post
1 166

Would this routine work?

FYI I didn't create this, its from a T-nation article: https://www.t-nation.com/workouts/simple-program-for-complex-results Day 1 – Pull/Push Exercise Sets Reps A Wide Grip Lat Pull 4 8-12 B Barbell Bent Over Row 4 8-12 C Seated Row (close grip) 3 8-12 D Dumbbell Chest Press or Free...

MillerJ03‎, 11-17-2017 10:31 AM
11-18-2017, 10:18 AM Go to last post
22 348

FST-7 vs Upper/lower/pull/push/legs

I’ve been lifting for about a year now and was wondering which program would be best to build mass. The Upper/Lower/Pull/Push/Legs Split Upper/Lower/Off/Pull/Push/Legs/Off and repeat Monday Upper Day Bench Press - 4 sets - 32 reps Barbell Row - 4 sets - 32 reps Military Press - 3 sets...

JamesBroski‎, 11-17-2017 12:10 AM
11-18-2017, 10:09 AM Go to last post
9 376

overhead pressing 3x week while benching 3x week ? fullbody workout

hi (sorry for my bad eng) im skinny fat my weight-height is 150lb 1.85 cm 15% body fat 17 years old i im trying to lose fat about 3-4 kgs. my macros is like 1800 calories 110gr protein 100-150gr carb and rest of it fats. i need a simple good fullbody workout i was thinking doing 5x5 workout but...

bzyspecial‎, 11-18-2017 12:40 AM
11-18-2017, 09:50 AM Go to last post
11 329

Im 14 how much can I gain and how do I do it

Hi I have just turned 14 and I want to gain some muscle I am 5'2, 70 kilos and a lot stronger than a lot of the people my age I am also broad shouldered. But not fat hope that helps thanks

jacob135790‎, 11-18-2017 05:02 AM
11-18-2017, 09:45 AM Go to last post
3 212

Exercises while having tendonitis

I am curious if anyone has a workout program for someone battling shoulder tendonitis?? I hurt my shoulder playing softball in July. Checked it out and not torn just have tendonitis in it. Want to slowly start lifting again but certain presses and pushing movements I still can't do. Anyone have...

firebaseball24‎, 11-17-2017 09:42 PM
11-18-2017, 08:57 AM Go to last post
2 171


hello,i am looking for a workout routine for building muscle. I weigh 52kg. I have some equipment at home. Has anyone got any suggestions.

riftty‎, 11-18-2017 03:00 AM
11-18-2017, 08:47 AM Go to last post
2 149

Smile How to maintain and define muscles

Hi everyone, I was always quite skinny so I bought bench and weights and over six months I achieved the size I wanted. I don't want any more size so I stopped protein shakes. My question is how can I just maintain the same size and tone up these muscles? Thanks

misterpeter‎, 11-12-2017 09:23 AM
11-18-2017, 06:04 AM Go to last post
5 217

Move to intermediate routine after cutting for 3 months?

Hello guys, I've been losing fat for the past 3 months while lifting on a begginer routine (3x per week, full body, compound exercises etc). Results have been amazing, tbh - 220lbs (100kg) to 190lbs (around 86kg). Bf is down from 38% to 26%, and as per monthly measurements at the doctor even put...

Pedrolopesg‎, 11-17-2017 02:15 PM
11-17-2017, 11:19 PM Go to last post
4 220

Training legs with little no no ankle Dorsiflection

Sup guys, At the moment I'm trying to improve my ankle Dorsiflection as it's actually shockingly bad that I can't get anywhere near a full depth squat. Couple of questions: 1) how can I still train and build some muscle on my legs, given my dorsiflection limits me to performing certain...

reprah‎, 11-16-2017 08:11 AM
11-17-2017, 10:05 PM Go to last post
6 251

Preacher Curl VS. Standing DB Curls

FYI: I only do sitting preacher curl presses (with either a barbell or a dumbell) to work my biceps but i'm wondering if I should also do standing curls, etc... Am I jeopardizing any benefits by only doing sitting preacher curls?? I mean, the reason why I do preacher curls only is to keep...

Perfect Lifter‎, 12-10-2006 09:04 PM
2 Pages
1 2
11-17-2017, 07:34 PM Go to last post
31 36,597

Candito 6 week Intermediate Strength Program

Does anybody have any reviews on it? Seems like a stable program for the most part except I see on it some days ill only be doing a compound lift like bench and squat for only one working set? With accessories but still doesnt seem like much training. Any reviews/opinions on it?

Brandan1997‎, 10-12-2017 11:50 AM
11-17-2017, 05:54 PM Go to last post
20 608

Opinions on my routine

Hey guys just wanted everyone's opinion on my program..... I've taken heavy influence from AlphaDestiny (traps, shoulders, forearms, glutes, neck), although this is my own creation. Bench and deadlifts are omitted for now as I want to focus more on rack pulls and shoulder development, I'm also...

Supremegeorge‎, 11-17-2017 04:09 PM
11-17-2017, 04:40 PM Go to last post
1 135

Question Confused about weigth goals for dumbell curls

Hi everybody, i'm a super novice about weigth lifting and exercise in general, and i'm a little bit lost. Here's why in very short summary: Got tired of unproportionally small arms (seriously Smeagle/Gollum level, no joke) Decided to go for a home made workout based on dumbell curls and...

Cannuccia‎, 11-17-2017 02:18 PM
11-17-2017, 02:37 PM Go to last post
1 161

2 days in a row full body workout issue?

Hey all, Training with a beginner at the gym and want to start her with a 3 day full body workout but due to scheduling issues she's only available to workout Friday, Saturday, Sunday and Monday. Wanted to start off with something similar to Starting Strength or Stronglifts 5x5 but one of the...

Nomad656‎, 11-16-2017 02:42 PM
11-17-2017, 01:38 PM Go to last post
6 189

Women's Weight Lifting to Lose Weight

Hi everyone, I'm relatively new to weight lifting and the bodybuilding forum in general so please go easy on me :). My main goal is to lose weight, but I've really loved incorporating strength training in and hear it is effective to lose fat too since you are burning calories even if after you...

ChloeMarie30‎, 11-17-2017 12:33 PM
11-17-2017, 12:41 PM Go to last post
1 96

Advice or suggestions on my workout program

Hey everyone, this has been my go to site for most of my workout and nutrition questions so I decided to finally make an account. I’m currently on a workout plan and was wondering if I could get some suggestions or help on my routine. I am 19 with about 20% body fat at 6 foot and weigh about 198...

DonOlmstead‎, 11-15-2017 06:41 PM
11-17-2017, 10:17 AM Go to last post
4 249

Full body or splits for my goals ?

Hey, I was doing Starting Strength and i've decided to stop it because i cannot advance in squats due to knee pains, so i want a new training program here is what i want to focus on : - Volume / Endurance ( i've got a stubborn chest, my bench is really low i think with high volume on the chest...

Punset‎, 11-16-2017 12:15 PM
11-17-2017, 09:15 AM Go to last post
9 331

Question Help with getting a routine

Hello, Im going to get straight into it, I am pretty lean, 52 kgs with 1.75 m height, I recently got a gym membership and after two back to back injuries, I am looking to get back to the swing of things, I do Taekwondo so I am looking for endurance (dont care for muscle but I am currently trying...

phumkie‎, 11-17-2017 08:00 AM
11-17-2017, 08:20 AM Go to last post
1 143

Help needed for newbie

Whats up everyone, I am new to the whole "I really care about how my body looks" thing, but I actually do now so hopefully some of you experienced guys are willing to throw some tips my way. Im 21 and skinny fat, and I mean that. Ive seen threads on here of guys saying theyre skinny fat but they...

IsuckShowMeHow‎, 11-17-2017 07:58 AM
11-17-2017, 08:18 AM Go to last post
2 132

ICF 5x5: Substituted Bench with Incline bench

I started with ICF in January this year and followed the program with a good diet and gained 26 lbs till Mid April(had to go on a dirty bulk as I was 6'3 and 134lbs). Had to stop lifting with a proper routine as was busy with studies and work. Started ICF again in September and this time I...

rohitsinghjain‎, 11-15-2017 11:56 PM
11-17-2017, 06:15 AM Go to last post
5 258

Is it okay if I train my calves 3 days a week in FIERCE FIVE?

The program suggests to only do them in workout A (meaning one week I will be training them 2x a week, the next week just once, and all over again) But my calves are naturally very small. Should I still respect that frequency and instead do 3 sets in workout A instead of just 2?

franktasteek‎, 11-16-2017 09:13 PM
11-17-2017, 06:12 AM Go to last post
4 210

Older Weight Lifters?

Hello: I'm 61 and starting to lift "FOR TONE". With so much info out there, my head is swimming. Been at it for about 2 months with Stair Push Ups, Curls, Tricep Press and just got a bench for Bench Press. Can someone please give me good routine for each day of the week? I have: Curl Bar...

guitarman1956‎, 11-16-2017 04:44 PM
11-17-2017, 05:12 AM Go to last post
5 241

Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me. Monday: Pulling (Back/Biceps/Deadlift) - Deadlifts (3 sets) - Chins (3 sets) - One-Arm Dumbbell Rows (2 sets) - Close Grip Pulldowns (2 sets)...

TomMutaffis‎, 11-12-2009 07:12 AM
29 Pages
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11-17-2017, 04:49 AM Go to last post
851 519,805

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