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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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Rate My Program

Hi everyone, relatively new here. I recently wrote myself a new program and was wondering if I could get some feedback from you all. I have been lifting consistently for about 1.5years, am a 19 year old male and want to get stronger and out on some size, at the moment I only weigh about 60kg...

samb4218‎, 07-18-2021 06:06 PM
07-19-2021, 05:53 PM Go to last post
8 790

What do you think of my push/pull/legs split?

Hello all, I've been training for a few months now and I've really been enjoying it. Currently, I'm doing some upper/lower split but I want to do a PPL split, as I think I'll enjoy that a lot. So I've kind of made my own workout. What do you guys think? I want to follow this plan for a long time....

Despaxir‎, 07-12-2021 04:17 AM
07-19-2021, 03:15 PM Go to last post
15 1,298

Nubretizing (Training Like Serge Nubret)

Has anyone tried his style of Pump Training or similar for more than 1 month and what are you thoughts on the program? The core of his training is High Volume (15-40 sets per body part), Short Rest between sets (30-60 seconds) and High Reps (12 or more). Diet is very high protein and with no...

oldguy1961‎, 07-18-2021 09:14 AM
07-19-2021, 01:46 PM Go to last post
7 527

Deadlift question

I've set up my own upper/lower split and due to injuries and personal preference, I am including many deadlift movements. Namely: Conventional, Sumo, Snatch grip, Romanian, Power cleans Are there any exercises to "counter" these? For example, the barbell row and bench press balance each...

Sun tzu‎, 07-18-2021 09:01 AM
07-19-2021, 01:31 PM Go to last post
12 728

Is my strength program good for a natty?

Hi guys, when i hit the gym, i do a 5×5 program with just 1 lift a day. Mon : weighted pull up Tue : Overhead press Wed : squat Thu : weighted pull up Fri : Overhead press Sat : Deadlift Sun : weighted dips

Kaizenfr‎, 07-13-2021 08:09 PM
07-19-2021, 01:21 PM Go to last post
20 1,466

Am I exercising different muscles groups or similar muscles groups

I'm feeling tired and sore all the time. It seems I'm not recovering. I'm 42 Im doing 3 things: Press ups Pull me ups laterial raises

ken979‎, 07-19-2021 05:47 AM
07-19-2021, 10:00 AM Go to last post
7 403

Poll Poll: Strength or Physique: which is more desirable to you?

Having read these forums for years, it seems that there are two major camps of goals by which subjective success is evaluated: strength itself, and an aesthetic physique. Of course, to some extent both are universally desirable, but nevertheless a conspicuous premium seems to be placed on one over...

EliKoehn‎, 07-17-2021 06:38 PM
19 1,326

Post A criticize on WP + renting

10x

xindro‎, 07-19-2021 12:19 AM
07-19-2021, 12:19 AM Go to last post
0 339

Progression schemes for hypertrophy?

For you guys who train only for hypertrophy, how do you program progression? Right now im doing RP style volume ramping, really liking it so far, but wanted to see what others do for inspiration.

philip750‎, 07-12-2021 03:35 PM
07-18-2021, 06:06 PM Go to last post
19 1,863

Do the same weight increment increases get easier as you get stronger?

My lifts have been going up very well and consistently. Now that I'm stronger than before, I noticed that the increments I've been moving up by are becoming a smaller percentage increase. For example, when I took my squat for 3x5 from 185 to 195, it was a 5.5% increase. Now I'm getting ready to...

Animal2692‎, 07-16-2021 06:48 AM
07-18-2021, 06:02 PM Go to last post
14 1,000

Exercise Routine with These Criteria?

Hi, I was wondering, what's a full upper-body work out routine that would fit the following criteria? -Uses little or no equipment (only equipment I have is pull up bar) -Is full upper-body -Uses as few exercises as possible Thank you in advance for any assistance you can provide.

Gerunding‎, 07-17-2021 04:59 PM
07-18-2021, 11:43 AM Go to last post
2 563

Workout routine

Should I be doing pull-ups during my upper body workout or lower? Maybe I need a completely different routine but I usually work out my upper body one day and then my legs, back and abs the next. I’ve been doing pull ups with my upper body workout but from reading they also work out back...

Last2WalK‎, 07-18-2021 11:28 AM
07-18-2021, 11:28 AM Go to last post
0 370

Thoughts on PHAT by Layne Norton?

I’ve been doing 4 day PHUL for about 6 months now and I want to switch to a 5 day program because I want a bit extra upper work. Is PHAT a good program? I’ve heard mixed feelings about the program itself. Thought?

Polverise‎, 07-18-2021 12:02 AM
07-18-2021, 10:12 AM Go to last post
2 539

How many inches do you add to your biceps after a workout?

My arms go from just over 16 to almost 18.5 if I do a full arm workout. I know it's only temporary, but is that good? How much do you gain?

MongoMudd‎, 07-17-2021 11:07 AM
07-18-2021, 08:30 AM Go to last post
9 765

Question Stalling deadlifts on Starting Strength

Hello everyone, I started starting strength around 2 weeks ago. Following the starting strength philosophy I should increment the weight on the deadlift every time I lift. Today my form on the deadlift severely deteriorated and I wanted to know what I should do. My lower back was rounding, I let...

NoobyLifter‎, 07-16-2021 08:25 AM
07-17-2021, 12:38 PM Go to last post
11 886

Need help with Metallicdpas PPL program

I can't post links yet but the program I am talking about is Metallicdpas PPL program from the r/Fitness wiki I like almost everything about this program but I have a few tweaks in mind that I'd like to ask about. Number 1: The normal deadlift is my favorite movement but it is only...

floatGG‎, 07-16-2021 02:16 PM
07-16-2021, 02:45 PM Go to last post
2 600

Thumbs up workout plan for Beginners

Every body wants to build body or get fit in minimum time but to do so you have to begins from somewhere to do so you must start with simple exercises which can be done in any park or at home itself . PLAN TO FOLLOW FOR BEGINNERS : * First of all you have to do running for approx . 10 - 15...

chimarki‎, 07-16-2021 08:09 AM
07-16-2021, 08:09 AM Go to last post
0 537

Tired - train or not ?

Hey, i have a quick question. Im trying to do everything right, nutrition, training, sleep, but still, im not a robot and sometimes i just have less sleep, or not ideal food etc. My question is, if i feel tired/sore and i already know that i will be weaker at training, should i go train, even if i...

Karui‎, 07-16-2021 03:12 AM
07-16-2021, 08:06 AM Go to last post
3 611

High vs Low reps for compound lifts?

I'm sort of a beginner and would like to put on 15-20 lbs of muscle. I'm sticking with strictly compound movements and my workouts are consisting of bench, squats, military press, rows and core. Should I be doing higher reps or lower reps? I started with 12 reps and am dropping them every 2 weeks...

youknowit84‎, 07-15-2021 02:56 PM
07-16-2021, 06:08 AM Go to last post
7 839

Cardio & Strength Training Question

Going to start lifting and try to put on a lot of size and strength when the gym opens up this Friday. Considering myself a beginner because I never made meaningful progress in the past and took over a year off due to COVID. I also want to train for a marathon that's going to take place in...

geokilla‎, 07-15-2021 06:44 AM
07-15-2021, 01:12 PM Go to last post
8 792

Max weight for deadlifts and squats without diminishing returns?

Im getting back into these exercises after a herniated disc. Ive healed, but I dont want to keep adding weight just for the sake of it and risk injury again, so i want to put a hard cap on the weight and increase reps. If I dont put a mental cap, I'm just gonna be tempted to keep going up in weight...

AA43560‎, 07-14-2021 07:33 PM
07-15-2021, 10:58 AM Go to last post
9 916

Bench stalling even after deload

A week or two ago I made this thread: https://forum.bodybuilding.com/showthread.php?t=180326943&p=1641782473#post1641782473 In it I describe how I am stuck at a 170 lb bench press. I took the advice in the thread and decided to take a week off from the gym. I got back in today and felt great,...

MisterNoGains‎, 07-06-2021 01:05 PM
07-14-2021, 10:15 PM Go to last post
18 1,873

Best protocols for strength?

I understand muscle mass will always be the determining factor for how strong you can get, but in order to maximize the strength for your build what are some effective training protocols? To my understanding, frequently performing 1RM’s and high volume, low rep, low RPE sets (speed work?) seem...

dairycorncarne‎, 07-13-2021 07:53 PM
07-14-2021, 05:01 PM Go to last post
13 1,178

Thoughts on my routine? Dividing into full body compound and accessory days

Started off with All Pro's Beginner Routine and modified it and added like an "accessory day" to fit my goals and make sure I hit everything to maximize aesthetics. I hate taking time out of every day to go to the gym so unlike something like PPL the accessory day allows me to do accessory work at...

letskissbro‎, 07-14-2021 01:14 PM
07-14-2021, 01:14 PM Go to last post
0 577

Complete novice looking to build strength.

Hi I am very skinny and I am looking to put on some weight and exercise more. I have gotten myself some resistance bands so I can try and workout at home because currently I feel too self conscious to go to a gym and was wondering if anyone has any suggestions to some workout plans. I've had a look...

OomlieGuy‎, 07-14-2021 10:04 AM
07-14-2021, 11:51 AM Go to last post
6 732

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