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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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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
2 773

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
5 920



n8x2c8qgqgn‎, 12-09-2019 12:55 AM
12-09-2019, 12:57 AM Go to last post
1 588

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
0 553

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
6 699

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
4 770

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
5 780

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 1,326

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
1 612

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 47,021

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
2 673

How is this for a beginner routine?

After a years layoff, have decided to start again with weight training. I am a slender build with too much fat around the mid section (skinny fat?), and my strength is very poor. My aim is to gain some lean body mass and improve overall functional strength. I am going on a long weekend...

asrl78‎, 12-07-2019 05:53 PM
12-07-2019, 05:53 PM Go to last post
0 554

Best workout for lifting 3x per week?

I've been lifting since 1 and a half year (usually 4-5 times per week). I don't have that time anymore and need to find a good 3x per week workout. I've been doing a typical brosplit, and then PHAT for around 6 weeks, which gave me awesome results. The program I'm doing now seems to be fine for my...

Leanguy95‎, 12-07-2019 06:26 AM
12-07-2019, 04:13 PM Go to last post
13 1,003

Cardio for a guy in a wheelchair

I am in a wheelchair paralyzed from the waist down. I follow a strict diet and training routine. But can't figure out a way to do cardio burn off the excess fat. I am pretty mobile i can do sit ups but can't get the lower abs due to not being able to do leg lifts. So can any of you advanced...

PARA‎, 09-03-2003 05:42 AM
12-07-2019, 03:08 PM Go to last post
10 6,679

BodyWeight training and Fat loss

Hello guys So I made a this thread to ask some advices. So I've been doing some BW training for the past 2 months or so , mainly because I dont really have the time to get to the gym and also I seem to like it better ! I've been noticing some changes on my body also my bf has dropped from...

BESean‎, 12-07-2019 03:06 PM
12-07-2019, 03:06 PM Go to last post
0 401

Arrow Chris Bumstead New PPL Program?

Chris Bumstead made a new video on his PPL program that he's starting now about a week ago. I was thinking about maybe following it aswell, what do you guys think? If I'm a natural intermediate is it suited for me or too advanced? PUSH >BB Press (incline/flat) - 2x5-8(heavy), 1x10-12(moderate)...

905letters‎, 12-07-2019 06:14 AM
12-07-2019, 02:19 PM Go to last post
5 626

Is this a good Upper/Lower split?

Hey Guys, long time reader, first time poster here. I’ve been training for about a year and a half now, and have noticed I’ve hit a bit of a plateau. I’ve always trained with a variation of the bro split. I’ve decided to give an Upper/Lower split a try and see if I get better results. Was just...

CheerzBro‎, 12-06-2019 02:12 AM
12-07-2019, 11:11 AM Go to last post
3 847

Knee problems! Please help answer!!

Ok, so I trained for figure in 2011 & didn’t follow through. I’m now wanting to try it again... problem is, my knees have gotten so much worse since then. I tore my meniscus in 2005 (powerlifting) and had a repair in 2014. I started heavy working out again in 2016 blah blah So, once again, ready to...

tinajo1988‎, 12-07-2019 09:21 AM
12-07-2019, 09:21 AM Go to last post
0 435

High lactate + CK in blood from hypertrophy training?

Hi I got a blood test done recently due to an unrealated visit to the ER. I was informed I had high lactate (lactic acid) and a CK of 1078. I asked the doctor if it could be related to exercising at the gym. He promptly said "No as you are obviously not a pro athlete" then went on to admit he...

maia249‎, 12-06-2019 02:19 AM
12-07-2019, 08:56 AM Go to last post
4 816

Question Am I out of shape?

Hi guys, recently posted some photos. Would you say I’m out of shape? Also what’s your opinion on modern physique as a workout program? Cheers!

ben1500‎, 12-06-2019 01:24 PM
12-07-2019, 08:35 AM Go to last post
11 839

Unhappy Need help badly

I've been working out for close to 2 years and I have seen little progress in gains besides some muscle on my biceps (not a lot btw). I have a super bad/weird body type and I hate it. I can't take off my shirt in front of people because I look so bad. I am 17 5'10 and 150-155lb and not overweight...

JamesGetsFitt‎, 12-04-2019 06:12 PM
12-07-2019, 07:17 AM Go to last post
5 935

Need help finding a 4 day routine

I am a natural lifter and am looking to find a 4 or maybe 5 day routine that is either Push/Pull or Upper/Lower focused. I am currently following the Fierce 5 4 day Upper/Lower routine, but am looking for a change. I am 6’2 and weigh 195 lb. I am really looking to widen my upper back.

beq1991‎, 12-05-2019 07:33 AM
12-07-2019, 05:14 AM Go to last post
13 1,200

Smile workout duration for adults

Dear Gents, I am 55. Good but average workout experience at my 20s and 30s then a break for many years. Restarted 3 years ago. My BMI is 25,4. Body fat 16%, visceral fat 12.8. Cardio exercises 3 weeks per week at a moderate level. Duration 30 minutes. 2 times per week muscle building...

Ymammad‎, 12-04-2019 06:57 AM
12-06-2019, 09:31 PM Go to last post
15 1,453

Workout plan

Hey fellas, Any idea what time I should workout if I get up at 4am and not get home until 630 pm

frankw82‎, 12-06-2019 08:56 PM
12-06-2019, 09:25 PM Go to last post
1 461

Workout programme thoughts

Hey guys, just abit of background. I'm not exactly new to lifting but definitely still a beginner and wanted thoughts/input on what I'm currently running. Squat 3x5 Overhead Press 3x5 Pendlay rows 3x5 Bench press 3x5 Deadlift 1x5 Ez bar curls 2x8/10/12 Adding 2.5kg/5lbs to each exercise...

Mynameisaaron‎, 12-05-2019 01:24 PM
12-06-2019, 06:44 PM Go to last post
3 859

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