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Forum: Workout Programs

What workout is best for your goal?

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Simple but effective hypertrophy program?

Strength is a plus but I really want to look better. Push pull legs? Bro split? Tell me what has worked for you! Thanks Been working out on and off for 11 years

CCtheBEAST‎, 07-02-2020 07:05 AM
07-04-2020, 05:19 AM Go to last post
13 1,184

Talking Need to lose 33kg

Hi all, My name is Dario and I am from Brisbane in Australia. I have been working out on and off since 1986, but this year I need to lose weight as I am turning 50 at the end of this year and my doctor has informed me that I have got a 33% chance of developing diabetes in my later years. ...

DarioWestern‎, 07-01-2020 05:01 AM
07-04-2020, 03:53 AM Go to last post
6 933

Stronglift 5x5 Beginner Questions

Hey all, so I just started the Stronglift 5x5 workouts, basically I am a newbie who is skinny fat, and new to the weight lifting game. I have some good equipment at home, and just had some questions for people who knew more about this. So I am on week 2, feeling good, however when it comes to...

Nyb025‎, 07-02-2020 04:32 PM
07-04-2020, 01:44 AM Go to last post
9 803

Rate my workout / give adivice on what I should change

Right now I got only 2 real good days to work out. Also I have question like should I have squats and deadlift on the same day type question.(will post more quest later) My goal when I can do all my sets for said exercises set of minimum, increase reps for next time till I reach max reps for...

gohanhd‎, 06-29-2020 05:55 AM
07-04-2020, 12:15 AM Go to last post
8 924

pre and post workout stretch routines for upper lower body split

the title pretty much says it all, i have never been that much of a fan when it comes to stretching so you could say im inflexible and stiff and i would like to change that. i know that dynamic stretches are better pre-workout and static stretches are better post-workout so if i could get a...

jam3a123‎, 07-03-2020 10:46 AM
07-03-2020, 08:11 PM Go to last post
3 484

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
2 Pages
1 2
07-03-2020, 12:21 PM Go to last post
43 11,005

Strength and cut am I doing it right ?

Hey last months I used to do Mon -back bicep Tuesday -shoulders Wednesday-legs Thursday- chest and tricep Friday -shoulders I Was happy af now my mate made me to do it like that and I’m concerned that something isn’t right with my gains so I’m asking u guys what could I change ? Or do...

koxlufa‎, 07-02-2020 12:21 PM
07-03-2020, 03:15 AM Go to last post
4 647

Help with home workout with limited equipment

Hi All! I'm looking for a little advice if anyone can help. I'm a 40 year old guy. Haven't been lifting for a few years and want to put back on a little muscle. The problem is that I don't live near any gyms! So, for equipment I only have a bench press bench with leg curl/extension attached...

Howser80‎, 07-02-2020 12:25 AM
07-02-2020, 02:21 PM Go to last post
4 702

Looking to become fit but need help!

Hello everyone I am 26 F. I weigh 115 lbs and I am 4'11. I never did any sport and did not participate in gym growing up. I now want to get fit. I have been to a gym 5 times in my life I only know how to use a treadmill, elipitical and a bike. I am also pregnant so I want to build some strength...

ana550‎, 07-02-2020 01:01 PM
07-02-2020, 02:02 PM Go to last post
1 505

Proven home workout program - link needed!

Hi, I haven't exercised in a long time but I have a fairly active job. I'm looking for a proven home workout program and was wondering if anybody could link me to one please. I have fairly limited equipment ie some dumbbells and weights upto about 45kg and no bench. I have a mat and elastic...

Lewey1988‎, 07-02-2020 12:24 PM
07-02-2020, 12:31 PM Go to last post
1 537

May I have feedback on this plan?

I'm a 36 year old male and weight about 145 lbs. My goal is to put on about 20 lbs of muscle. Given the current circumstances I don't have access to a gym or weights, so I put together this routine to follow and would like some feedback. I am also working on eating 3,000 calories a day apart...

slimchopra‎, 07-01-2020 01:47 PM
07-02-2020, 08:20 AM Go to last post
5 648

Garage garage garage big.

I have 1 ez bar and 20kg. I have been doing Press ups Ring rows leaning back ones Bodyweight squats Lunges. Long fast walks 3 miles 2-3 times a week

Stormbitch‎, 07-01-2020 03:05 PM
07-02-2020, 05:33 AM Go to last post
6 580

Question Fierece 5 Novice Bicep Curl and SuperSet Question

Hey Guys, For bicep curls is it barbell curls or any curls e.g. incline/normal dumbbell curls? In regards to the supersets. Does one do two exercises back to back for all 3 sets or back to back and rest in between sets e.g 1 set bi's then 1 set tri', rest then 2 set of bi's and 2 set of...

fattofame3‎, 06-30-2020 08:59 PM
07-01-2020, 06:36 PM Go to last post
14 793

Fierce 5 novice

So I’ve been doing fierce 5 for about 5 months and I absolutely have loved it. I’m 5’8 145 pounds and when I started this program on Feb 4th I was 137 pounds and today I weigh in at 145.2. So I’m hitting my lean average of about 0.5 a week. The first month of feb I was trying to figure out my...

Calikid32190‎, 06-30-2020 06:54 PM
07-01-2020, 02:22 PM Go to last post
7 799

Adjustable dumbbells with a bar

I would like to set up a home gym. I think I found the bench and rack I want to use, but i was going to get some adjustable dumbbells that I could also turn into a bar for squats, bench and deadlift. Because of that, I need the dumbbells to go up to 75 or 100 lbs. It's tough finding this exact...

CountryGravy‎, 07-01-2020 11:53 AM
07-01-2020, 01:10 PM Go to last post
7 611

Help with new program

Hi, I'm 17 years old, 70kg bodyweight 5' 9", and would say that I have been training seriously now for almost a year. I've put on decent size and have predominantly done hypertrophy training where I currently do each muscle group twice a week. I'm thinking of switching it up as I'd like to...

ellis5052‎, 07-01-2020 09:02 AM
07-01-2020, 10:20 AM Go to last post
3 516

Looking for a squat substitution in home program

Hi everyone. I am currently doing a PPLPPLr home exercise program using dumbbells only, as gyms remain closed in my area. I am seeking help with my leg day, which currently looks like this: Goblet squats 3x20+ (1-2 RIR) RDL's 3x20 (1-2 RIR) Bulgarian split squats 3x12-15 (1-2 RIR) Single leg...

jg8181‎, 06-25-2020 05:21 AM
07-01-2020, 10:14 AM Go to last post
13 1,613

I'm new on forum pls advise

Hi everyone . I'm Eamonn . 16St 44yrs old and been training in my garage a year or so . I have some ****ty stuff but it gives good resistance. My BP 3x10 at 80kg Barbell curl is 3x10 at 43kg Ohp is 3x10 at 47kg Tricep pushing 3x10 at 35kg Are these numbers ok . What should I be aiming...

epons400‎, 07-01-2020 02:48 AM
07-01-2020, 04:26 AM Go to last post
5 608
07-01-2020, 04:22 AM Go to last post
7 667

Routine for unlimited time

Hi everyone, I've just graduated college and I won't be starting work until next year. With everything that's going on with corona I'm stuck at home with access to a bench, two bars, two dumbbells, a squat rack and about 150kg in weights. As such, I basically have an unlimited amount of time...

hankscorpion‎, 07-01-2020 03:00 AM
07-01-2020, 04:09 AM Go to last post
1 512

Exclamation Full body twice a week and upper once a week?

Soon, I will (hopefully) be going back to Uni, and I want to try and be in the gym as little as possible so I don't get sick. Is moving from a UL Split to full body twice a week and upper once a week going to affect my progress significantly?

schoolstrength‎, 06-30-2020 01:11 PM
07-01-2020, 02:58 AM Go to last post
17 693

Can anyone recommend a weight trianing program for someone with bad knee and elblow?

I have tendonitis in both my right knee and right elbow. Both have been this way for years, it's not real bad, I can more or less work around it until (or if) they both heal. Can anyone recommend me a good training program with such injuries? Could I do Fierce Five and simply make substitutes?...

Wendal‎, 06-30-2020 01:09 PM
06-30-2020, 02:22 PM Go to last post
2 471

Looking for input on how to set up a fitness competition between 10 friends.

I’m looking for some experienced input please. A group of about ten friends and I are looking to do a fitness competition over the course of 3 months. What is the best way to make this competitive and fair for all involved. It’s all guys in our 30s. We were thinking body fat percentage lost as we...

kskelly‎, 06-27-2020 08:44 PM
06-30-2020, 12:46 PM Go to last post
18 1,039

Smile Is my Upper/Lower workout program good ?

Hello guys this is a routine i have designed. I have been doing bodybuilding for 8 months age 25, lenght 1.83 cm, weight 80 kg upper body bench press 4x10-8-8-6 db rows 4x10-8-8-6 ohp 4x10-8-8-6 lat pulldown 3x10-8-6 incline db 3x10-8-6 v lateral raises 3x10-8-6 super set triceps dips v...

sensiz62‎, 06-30-2020 04:56 AM
06-30-2020, 11:58 AM Go to last post
8 540

workout routine with minimal gains

hey folks, I've implemented a new weights routine and have noticed minimal changes so think its time to ask for some insights about what i might be doing wrong. I'm 167cm tall, 31 years old and 70kgs I've always been scrawny and in the low-mid 60kgs, having done 10+ hours of cardio a week...

AlexJolive‎, 06-30-2020 06:21 AM
06-30-2020, 10:37 AM Go to last post
8 479

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