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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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Can I do cardio/ab work on rest days?

Hi, I've been doing the push/pull/legs x 2 in a row 6 days a week with only one rest day for a while...I just love going to the gym and relieving stress, etc. I am gonna try to give myself another rest day after each cycle to see if I make better gains. What can I do on these rest days? ...

GeneticOverride‎, 04-24-2017 09:20 AM
04-26-2017, 11:01 AM Go to last post
4 193

How to back off cardio/lift for fat loss

Hi everyone. I'm 46 years old, female, 5'2", 116 lbs. 20% bodyfat. I maintain 116 on 1800 calories, macros 50% carbs, 25% pro/fat. (very accurate logging) I would like to drop a little more bodyfat to 15-18%, but my current program isn't the way to get there. The first problem is that I...

smighty321‎, 04-26-2017 10:46 AM
04-26-2017, 10:51 AM Go to last post
1 66

Right or Wrong Direction?

So around April 1st, I began my first clean bulk. Since then, I've gained 1.5-2lbs -ish.... I've lost around 65 lbs total over the past year-ish. I am a 21 year old male college student. I've been told I am around 15% body fat, 172lbs and 6 foot. ( I've attached pictures taken on April 23rd...

TxMRF‎, 04-26-2017 09:56 AM
04-26-2017, 10:16 AM Go to last post
1 99

Is this a good full body routine?

So I've decided to go for Full Body 3 days a week. Here it is: Sets listed first Workout A (squat, bench, row) Squat 2-3x6-8reps BB Bench 2-3x6-8reps BB Row 2-3x6-8reps Romanian Deadlift 2-3x10-12reps

DogletDusk‎, 04-25-2017 04:15 PM
04-26-2017, 07:38 AM Go to last post
22 415

Crossfit to weight-training...Need a program

Background: 2 years crossfit (don't judge me). Didn't lift before. Looking to switch it up and focus on strength training and aesthetics. 5'8" 157lbs. Currently cutting on a bro-split but recently learned that's not the way to go from this website. Was looking at fierce 5 should I do the novice...

LPD11‎, 04-26-2017 03:57 AM
04-26-2017, 07:20 AM Go to last post
3 168

Question New here so not sure if this is the correct section but i could use some advice.

I have started to go to the gym the idea i had in mind in order of each day legs then next day abdominals then the next day arms and finally a rest day then rinse and repeat but the thing is i get there and i feel clueless in what i am meant to do. Surly i can't be the only one at the moment i feel...

Kaligoth‎, 04-26-2017 07:01 AM
04-26-2017, 07:16 AM Go to last post
1 71

4-day Split Review

Hey, so I created a routine below to focus on building strength with some hypertrophy: Monday: Chest/Tricep: Bench Press 3x5 Dumbbell Incline Press 3x8 Chest Dips 3x to failure Tricep Rope Pull Down 3x10 Tuesday: Back/Bicep: Deadlift 3x5

admatt5‎, 04-23-2017 09:30 PM
04-26-2017, 06:54 AM Go to last post
22 643

The last push for summer

Hello everyone! I've been going to the gym for the past 2 or 2½ years and I'm very glad for my results so far, but I would like to hear your opinions and some ideas from you guys! So far I've been doing some different program both self-made and found around the internet. But I would be very...

Fiskefisk‎, 04-25-2017 02:54 AM
04-26-2017, 06:52 AM Go to last post
8 265

Please help

Im currently running P.H.U.L and I have a question about skipping days.. The program is Monday: Power upper Tuesday: power lower Wednesday: rest Thursday: hypertrophy upper

Fatification‎, 04-25-2017 11:32 PM
04-26-2017, 06:40 AM Go to last post
4 170

Lightbulb Please I request wise advice

Hey i am 16 years old i am a sophomore and i am thinking about joining football, but at the same time i am lifting weights, do you think it is good to lift with the football team, then later on i hit the gym like 30 minutes later and start gyming and doing my own thing or do you think this is over...

Ladykiller420‎, 04-24-2017 10:07 PM
04-26-2017, 06:00 AM Go to last post
6 251

Cookie cutter **** rant

Hello guys i am new here and i am just noticing that there is a lot of minimalist, linear progression preaching on here. All the programs listed in the sticky are cookie cutter novice **** and none of them feature anything other than linear progression. I think that there should be Intermediate...

rackpull88‎, 04-24-2017 07:40 PM
04-26-2017, 02:52 AM Go to last post
17 582

Rep range

I'm currently using practical programming and have seen great strength gains so far. Bench has gone from 135lbs for 3x5 to 220lbs for 3x5, squat has gone from 175lbs to 265 for 3x5 and deadlift has gone from 220 lbs to 330 lbs for 1x5 all in 10 weeks. Thing is, I'm reading now that to build...

JhNcf‎, 04-25-2017 11:10 PM
04-26-2017, 02:49 AM Go to last post
2 192

Question Am I headed in the right direction?

Hey all! So, in my senior year of highschool, I finally decided to focus on losing weight and went from 220 to 180 pounds and went from a size 40 waist to a 32 (I was and still am 6ft). That was three years ago and now I'm 200lbs at a 34 waist and I'm honestly pretty content with my physique....

IJLFN0809‎, 04-25-2017 09:17 PM
04-26-2017, 02:35 AM Go to last post
2 197

Improving Vertical Jump

Hello, I have been looking to increase my vertical jump which at the moment without any prior training is 25.4 inches. I am looking to do this for sporting activities like Athletics. I have read that strength training can increase jump height, could someone suggest a workout or series of exercises...

RumbleCrumble‎, 04-26-2017 01:17 AM
04-26-2017, 02:31 AM Go to last post
1 148

Beginner in need of a program

Im 19 almost 20 years old 6 foot 1 and 220 punds. I've just joined this site and ive been going to the gym here and there for some time. This fall im going to college and honestly i dont like the way my body looks right now so i would like to get in good shape throughout the summer and get rid of...

Rightan‎, 04-25-2017 11:44 AM
04-26-2017, 02:28 AM Go to last post
6 256

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