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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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Question Bodyweight program, but with pullup bar and some dumbbells?

What is a balanced home workout routine I can do with just a pullup bar, and two of each dumbbell weighing 8 lb, 20 lb, and 25 lb? Or, how can I design a workout that is balanced, because obviously I know pushups, pullups, etc, but I don't want to end up super unproportional. I want to be able to...

zthach4881‎, 05-08-2020 11:13 AM
05-08-2020, 11:32 AM Go to last post
3 605

Can i train calves on rest days ?

Hello, i have a question. I train fullbody training 4x per week. Training took me around 1-1,5 hours, main exercises like squats,deadlifts, bench-press etc. so i dont do any isolate exercises. Everything is going ok, but i have problem like most of people -> my legs grow, but i have small calves. I...

valinor333‎, 05-08-2020 05:30 AM
05-08-2020, 05:59 AM Go to last post
1 653

Looking for a 6 day push/pull/leg workout thats 8 weeks

Please comment below

Gymguy10‎, 05-07-2020 10:01 AM
05-07-2020, 06:02 PM Go to last post
10 788

Uneven Pecs/Lats Help

Hey guys, so i recently moved back in with my parents to wait out this quarantine and they have a home gym with a good amount of equipment. Since I am in New York, I will probably be in quarantine for a long time. I wanted to use his time to even out some of my imbalances. My biggest imbalances are...

rmshermington‎, 05-07-2020 12:15 AM
05-07-2020, 05:46 PM Go to last post
5 805

Plyos and muscle building

This maybe a real dumb question but how do things like squat jumps and plyo pushups compare to standard air squats and pushups when it comes to muscle building? I know they’re great for power but is there a hyper trophy response as well? Im asking as I need something harder but understand...

Mr.Marvel‎, 05-05-2020 03:26 PM
05-07-2020, 02:13 PM Go to last post
4 890

Smile Home Dumbbell Workout Routine

Approximately six weeks ago, I created a home workout routine due to the gym closures. Back in March, I was fortunate enough to acquire and adjustable workout bench and several sets of dumbbells ranging between 20 and 90 lbs. I have stuck to this routine quite consistently over that timeframe (it's...

jg8181‎, 05-07-2020 11:50 AM
05-07-2020, 01:05 PM Go to last post
4 649

At home workout review

Hey community! I posted a while back but can't find that post... no idea why! Attached is my workout routine. My current schedule is one group a day, for 3 consecutive days, then a rest day, then back to one group a day. (For example: Monday - Lats, Shoulders & Back, Tuesday - Chest & Arms,...

LiamJC24‎, 05-07-2020 04:40 AM
05-07-2020, 05:53 AM Go to last post
2 606

No equipment body weight workout while cutting

Hi guys, I’ll keep it simple I’m trying my ever first cut, and I don’t want to lose muscle. I,ve been doing some boxing hiit 2-3x a week for 1.5months, and on a calorie deficit. however I feel like I’m only losing arm width. My torso and Ab area look the same and high fat Online is full of...

newbie4eva‎, 05-06-2020 02:17 PM
05-06-2020, 02:17 PM Go to last post
0 640

GVT and Strength training

So I’m an 18 year old rugby player at about 6ft and weighing somewhere in the mid 70kg range. A couple of months ago I injured my back squatting 150kg during a strength program focussing purely on work under 6 reps and since have struggled to squat anything over around 70/80 kg purely due to it...

Ragsy00‎, 05-06-2020 08:47 AM
05-06-2020, 02:11 PM Go to last post
5 704

Too many goals for one program?

I haven’t been able to find a program that does everything that i want to do for the summer. My goals are: Increase vertical, Increase speed, Increase mass, Increase strength, Increase flexibility, and Increase cardiovascular strength. Are there any pre-existing programs that do so many things? Or...

jrj2000‎, 05-02-2020 11:22 PM
05-05-2020, 11:27 PM Go to last post
15 1,350

Exclamation Ways to increase diameter on weight rack???

So I’ve just got a new plate-loaded leg extension/curl machine, but I’ve got an issue. The bar where you load the plates has a diameter of around 10mm, and my standard Olympic bumper plates are approx. 30mm internal diameter, and thus go on very loosely. Any chance there is an add-on to thicken...

jc1707‎, 05-04-2020 01:03 AM
05-05-2020, 01:18 PM Go to last post
3 936

What workout program to pick? (Overwhlemed)

As title suggests... really struggling to find a program that I am confident will work and motivated to follow. I normally workout in the gym and follow Fierce5 Intermediate routine which is a 4 day Upper/Lower program, and have been for over a year now (before this I was doing a 3 day full body...

Richyy95‎, 04-27-2020 04:05 AM
05-04-2020, 10:51 PM Go to last post
9 1,672

Workout program

Hello, I've been working out for 3 years and i've gained around 50 pounds during this time. I wanted to change my routine which i've followed for all those years and i wonder if this one is good or not ( by good i mean not overtraining one specific muscle and being able to recover) Monday: Chest...

vascotataru‎, 05-04-2020 12:51 AM
05-04-2020, 10:17 PM Go to last post
8 980

Doorway Pull Up Bars

Can anyone give any honest feedback on whether these "non screw in" doorway pull up bars are decent or junk? I can find a ton of them of ridiculously varied prices ($30-$100) but I don't know if they actually work or will damage the frames. Can anyone provide feedback if they have one of these...

jimjoe26‎, 05-04-2020 08:40 AM
05-04-2020, 08:11 PM Go to last post
6 829

Autoregulated progression with RPE

Why don't more people just train using only RPE or RIR for 100% autoregulated progression as long as you're within a reasonable rep range? Even those that know RPE very well through experience? I hate being married to a certain amount of reps or weight. Strength fluctuates all the time so with RPE...

Animal2692‎, 05-03-2020 09:33 AM
2 Pages
1 2
05-04-2020, 01:57 PM Go to last post
35 1,811

Question Home Workout Routine

Hello guys, So as most of you are aware, gyms are closed pretty much everywhere and I'm struggling to come up with a workout routine. I obviously want to build muscle but it seems so much more complicated to do at home. I basically only have a pull up bar at home with different grips (chin-up,...

DITA28‎, 05-02-2020 11:11 AM
05-04-2020, 09:25 AM Go to last post
5 1,034

Talking Push-pull-legs,no rest

Hello guys,One year ago,i started lifting.I worked my split up from 4 days a week to 6days a week with one rest day.I walk daily 10-13 km’s and im cutting.I have 173 cm’s and 75 kg’,i eat about 2300 kcal/day.I feel kind of “burned out”,i do 25-30 sets in push day,same on pull and same 25 sets on...

DenisCoca20‎, 05-01-2020 01:14 PM
05-04-2020, 08:03 AM Go to last post
9 1,175

Fierce 5 Questions & general qs ( New to this world of weightlifting )

Hi Since its quarantine ive decided to start the "fierce 5 The Dumbell Full Body Program" as that is the only equipment i have at home. (for reference : Workout A Split Squat 3x8 (each leg) Bench 3x8 (If you don’t have a bench do floor press) DB Rows 3x8 (One arm on bench, back parallel to...

rv2k‎, 04-29-2020 04:55 PM
05-04-2020, 01:34 AM Go to last post
18 1,591

I am bulking and starting to feel insecure about my body. What do I do?

So I decided to start a summer bulk (bulking from february till fall) and now three months in, I'm feeling insecure about my fat gain. I decided not to clean bulk, because I am 16 and still live at home, so I really don't have anything else to eat other than the food my mother makes me, and then...

Blyw‎, 05-03-2020 12:33 AM
05-03-2020, 03:02 PM Go to last post
12 1,033

Newbie trying to lose fat and gain muscle mass and build booty

I'm a 35f 5ft at 110. I'm trying to lose fat from a squishy midsection. I have a 31.5" waist. I'd really like to lose inches off my waist and build back the booty I had naturally in my teens and early 20's. It seems to have flattened out due to having a desk job and being sedentary. I saw some of...

mimiva‎, 05-03-2020 12:49 AM
05-03-2020, 08:21 AM Go to last post
2 837

13yo looking for a workout without equipment

Im 1.76m and about 60kg, im 14 in 31 this month if that helps, looking for one to have some abs (bulk?) Thanks,

luisninja116‎, 05-02-2020 03:18 PM
05-02-2020, 03:18 PM Go to last post
0 803

Question Opinions and critiques on my arms schedule

From reading posts from this and other bodybuilding forums and watching many arm workouts i decided to make my schedule for arms since arms are most definetly my most lagging body part. I've been lifting for a year now (4 and half months in the gym) and i have tried a lot of things to make my arms...

Tonii47‎, 05-01-2020 12:43 PM
05-02-2020, 12:22 PM Go to last post
14 1,005

Half-Week Deloads

Anyone like just a quick half-week deload to be enough to get you refreshed and ready to progress again? Say on my upper lower split... Where Im pushing progression hard for 3-4 weeks, then deloading and switching up rep ranges and exercise selection, then repeating that cycle pushing hard for...

GoldenEraPhysiq‎, 05-01-2020 01:44 AM
05-02-2020, 04:21 AM Go to last post
6 974

Lifting at home - lifting strategy, running out of weights

Hello everyone, I wanted to ask you for help because I'm a bit stuck and maybe you can give me some ideas, I lift at home with 2 adjustable dumbbells, they max out at 18kg/39lbs each, 36kg/79lbs together, and I can't buy more plates now because of the quarentine. I'm slowly running out of...

VStratto‎, 04-20-2020 03:14 AM
05-02-2020, 03:21 AM Go to last post
26 3,521

Home leg workout after herniated disc advice

A few months ago I herniated a disc L5S1. I have almost 0 back pain and very mild sciatica. Saw a PT and Orthopedist before the corona situation. They said that for lower body I should stick to machines and bodyweight squats for now, maybe leg press. Thing is I just starred bulking now after a 3...

Sapphire77‎, 05-01-2020 01:28 PM
05-02-2020, 03:03 AM Go to last post
1 810

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