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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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best planning to stick to get this body goals

So this is my body goal, I want to look something like this (around 10% BF I guess?) athletic refined build, huge shoulders + huge chest with a small waist and solid glutes + not a big quads development. Basically to focus on upper front side + glutes with a low bf. How its this possible to...

Eternal13‎, 07-02-2021 09:08 AM
07-05-2021, 12:11 PM Go to last post
1 941

Need feedback for my planned new workout routine

I’ve been doing a full body split for about 3 months now. I’ve been going 3 days a week but would like to start going 4-6 days a week. I took Jeff Nippard’s newest Push Pull Legs routine and altered it based on what’s available at my gym and also shortened it from 6 separate days to 3. My main...

Colt45Rockwell‎, 07-04-2021 04:30 PM
07-05-2021, 05:17 AM Go to last post
11 877


So I'm starting to train again after 2 years. I have trained the past 2 months to get my body ready. Im interested in getting big and strong. Im not worried about anesthetics in general. Just big and strong in a general sense. Rate this out of 10 please. 1. Barbell Back Squat 3x5 2. Barbell...

KrezemN‎, 07-04-2021 09:29 AM
07-05-2021, 04:57 AM Go to last post
2 682

Do you change your workouts around 3 day weekends?

Here in the United States, we have a 3 day weekend. Monday is a holiday. Just wondered if anyone does anything different with their workouts when there is a 3 day weekend. I may do some light cardio out in the sun on Monday. By light cardio I mean operating a chain saw and trimming limbs at...

paulinkansas‎, 07-02-2021 04:40 PM
07-04-2021, 08:01 PM Go to last post
10 1,015

Is This Powerbuilding Routine Too Intense?

I won't list off every single exercise and whatnot in the routine just to keep this short. But on average I spend about 2-2.5 hours in the gym for each session. I see people come in after me and leave before me and I want to make sure I'm not overdoing it. Doing a PPL routine that's kinda modified,...

ExaltedPreach‎, 07-01-2021 12:56 PM
07-04-2021, 06:57 AM Go to last post
29 2,067

When did this site start charging for workout plans?

Trying to find a split, looks like they are charging for their plans now wth?

BlackJack619‎, 07-01-2021 06:55 PM
07-03-2021, 06:19 PM Go to last post
6 1,203

Bulk or Cut ? And also need a good full body program

I am a beginner aged 25 around 5ft8 and 143 lbs and looking to change this weird looking physique of mine. what should my goal be to look better ? Should I bulk or cut ? also does anyone know a good routine that is based upon full body? I can only go to the gym 3 days a week so that would be the...

0k4n‎, 07-03-2021 12:48 PM
07-03-2021, 05:42 PM Go to last post
8 903

Poll Poll: Bulk Or Cut?

Should I bulk or cut? I’m 5’7 weighing in at 182 pounds. I just got off of vacation where my only options for food were chips cookies sweets and microwaveable meals, I gained about 9-7 pounds.

ReapDak‎, 06-27-2021 10:27 PM
07-03-2021, 11:07 AM Go to last post
4 1,028

Exercise order?

Im doing an Upper/Lower split right now, my question is, does it matter if i do all my chest exercises before back? Or is it best to alternate? Upper: Bench Bb Row Incline bench Pulldowns Vs

philip750‎, 07-01-2021 03:44 PM
6 1,036

Need workout plan

Gee, this is original! :) Bike - check. Functional Trainer - check. Dumbell rack - check. I would do a search, but I cant, and have not been able to for several days. Apparently they are working on this issue.

HendrixStyle‎, 07-01-2021 09:25 AM
6 1,044

Been making stupid progress

I don't even know what week I'm on but I've been doing this routine from safcpaul: Workout A Bench 3x5 190 5 4 4 Pendlay Rows 3x5 170 Pause Squats ATG 3x5 225 5 4 3 Standing calf raises 2x20 90 Seated incline db curls 2x10 30s Decline crunches 2x20 5lbs

Animal2692‎, 07-02-2021 07:40 AM
07-03-2021, 03:31 AM Go to last post
3 849

How to build muscles

What in the Blue Suzy? Five rapid fire posts all asking the same question?

joewattie‎, 07-02-2021 04:00 AM
07-02-2021, 10:03 AM Go to last post
1 609

Best way to schedule my Compound Movements

I see the Fierce thread for compound movements and I don't feel like I am that much of a newb that I should only train three days a week. As of right now I have been training 6 days a week.. Push/pull/legs/rest/push/pull/legs I want to try and do six weeks of compound movements only but I...

userCA96KJBU4TD‎, 07-01-2021 10:41 AM
07-02-2021, 08:11 AM Go to last post
2 713

Can I do bodybuilding and martial arts at the same time?

I wanna start taking Krav Maga /MMA classes, but I hear a lot on the internet that martial arts and bodybuilding are just not compatible and that you must choose one... can I do: Monday, Wednesday, Friday - lifting And Tuesday Thursday - martial arts. I don't plan on competing in either.. I...

userQRZLAEL8WN7‎, 07-01-2021 04:01 PM
07-01-2021, 04:08 PM Go to last post
2 634

Thoughts on this FB program?

Hey guys. Recently I got back to the gym and want to start training hard again. When gym were closed I did some stuff at home and in my nearby park (pull ups, push ups, dips, air squats, etc.). I picked a free full body program at my gym and I want you to rate it, should i do it or should i switch...

jeremybra‎, 07-01-2021 12:33 PM
07-01-2021, 02:42 PM Go to last post
3 640

What is it time to switch things up.

I know that "full body 3x a week" is toted a lot for "beginners" but how long can someone consider themselves a beginner? What if you started off lifting on a cut, and capped out on your compound lifts, is it logical to try and maintain whatever strength you built and finish the cut right? But what...

OnThisMotive‎, 07-01-2021 05:18 AM
07-01-2021, 09:26 AM Go to last post
6 693

Is incline press useless?

Debating on scrapping this exercise. I have a love/hate relationship with it. I prefer bench,cgbp and even decline. Am I going to miss out if I don’t do it? I do ohp as well, which is prob my favorite press atm. Thinking of making my main chest exercises for now bench and weighted dips

Ondle‎, 06-21-2021 10:44 PM
07-01-2021, 06:40 AM Go to last post
19 2,263

Question Im 325 Pounds and need a work out routine . Please help :(

Hi my name is Reeni , Age 21 I'm very lost on how to even start I don't know anything about calories or diets and I have never been to a gym in my life . all i know is I don't want to be fat ever again... What post or program can i look at to start exercising and dieting? . I'm really bad...

GrimFitz‎, 06-29-2021 09:22 AM
06-30-2021, 07:40 PM Go to last post
2 739

Exclamation New to working out, Wants tips on exercises. (owned equipment listed)

HELLO! I am new to working out and looking for recommendations on certain exercises to do. I am Currently 19 years old and want to start working out to better my self and have a hobby. I am 6'1 and weigh 185 (unless my scale is lying) I appear quite skinny. my main goal is to gain more strength...

Coagulate‎, 06-30-2021 05:26 PM
06-30-2021, 05:26 PM Go to last post
0 456

Question i need advise for my program s frequency

Hey Guys , during the lockdown i have been doing attached program 3 times in a week , since gyms are reopened im planning to apply the program 4 times in a week. (1 day going for indoor bouldering) i ve been going to gym more than 2 years, 183 cm , 83 KG im wondering should i keep using this...

mertcan17‎, 06-22-2021 11:29 AM
06-30-2021, 01:53 PM Go to last post
7 1,155

Advance bodybuilding program

Bodybuilding programs are great for anyone who is looking to change their body for the better. Whether you are new to weight training and bodybuilding or an advanced lifter, you can benefit from a new workout to "shake things up" with your current routine. Most workouts for bodybuilders or programs...

NedzadI‎, 06-30-2021 11:26 AM
06-30-2021, 11:26 AM Go to last post
0 482

Help with adapted workout routine

I'm a 43-year-old male and experienced lifter. I used to be an athlete but suffered severe damage to my leg as a teenager from bone cancer leaving me with a knee that doesn't bend. Despite the limitation, I still enjoy lifting but can only do upper body. I do daily therapy on my legs, but that...

gleflar‎, 06-29-2021 11:02 AM
06-30-2021, 10:39 AM Go to last post
10 749

Thumbs up How to lose weight in 2 weeks

Decreasing your overall calories by 500 to 1,000 calories per day will turn into a weight loss rate of one to two pounds a week. Focus on nutrition, not calories. But you should keep in mind that nutritious, fresh foods are healthier than processed “diet” foods.

Muscleup247‎, 06-30-2021 07:51 AM
06-30-2021, 07:51 AM Go to last post
0 391

What is going on with my bench?

Having serious trouble with my flat barbell bench and also my incline DB bench. I am running PPL and so I hit push twice a week. For barbell bench, I worked up to 170 lbs and was only able to hit 7x5x2. Next week I got even less, and the following week even less than that. So last week I took...

MisterNoGains‎, 06-28-2021 08:21 AM
06-29-2021, 08:39 PM Go to last post
11 1,008

Gaining too much fat while bulking

I've always been a thin guy who didn't take working out very seriously. I got very sick about a year and a half ago and I lost even more weight. I weighed about 115lbs and was about 5'11". After that I started taking working out and gaining weight more seriously. I watched my diet to a degree, but...

thebignap‎, 06-29-2021 06:16 PM
06-29-2021, 06:45 PM Go to last post
3 475

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