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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
288 Pages
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10-19-2020, 03:10 AM Go to last post
8,632 1,420,289

Sticky Thread Sticky: Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

What's up everyone? Since my original thread from back in 2010 has been locked due to reaching the 10,000 reply limit, I'm starting up a 'continued' thread. If you haven't browsed the original thread, please click on the following link: ...

2020Wellness‎, 11-08-2012 01:07 PM
100 Pages
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2,987 1,091,361

Exclamation Sticky Thread Sticky: Full Body vs. Split Routines - Which to Choose?

Full Body Routines vs. Splits The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much...

VoxExMachina‎, 11-22-2011 11:51 AM
23 Pages
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10-03-2020, 09:10 AM Go to last post
687 1,265,076

Sticky Thread Sticky: Beginner Powerbuilding Routine

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

grouchyjarhead‎, 12-27-2015 06:27 PM
23 Pages
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09-30-2020, 06:31 PM Go to last post
678 715,804

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 06:00 AM
3 Pages
1 2 3
09-08-2020, 09:44 AM Go to last post
80 272,788

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 06:55 AM
32 Pages
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09-01-2020, 05:52 PM Go to last post
956 857,695

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and most of them lack what I’d consider proper...

davisj3537‎, 01-21-2014 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 2,627,289

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 02:00 AM
20 Pages
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Today, 03:26 AM Go to last post
594 147,729

Post Med (Ai) Research - about your workout & injuries

Greetings, I am 4th-year Medical Student and a lifelong athlete. I am on a mission to create a virtual tool that would be a gem for individuals like you and I - who wish to extend their time in the gym and maximize performance in their sport, all while mitigating risk of injury. I...

igorsavchuk‎, 10-19-2020 03:33 AM
5 416

Need help turning my routine in strength/hypertrophy

Pull (1) Deads 5x5 started (not doing deads rn cause of injury so maybe another back exercise for now?) Pull downs 3x8 Seated rows 3x8 Rear delts flys 3x12 Barbell curl 3x8 Incline curl 3x8 Shrugs 3x10 Push (1)

michaelv92‎, Yesterday 10:15 AM
21 360

Training a muscle every day for 30-60 days

There are a million articles out there with "I did 100 pushups every day for 30 days and this is what happened." Clickbait BS. But I saw this article on and it got me thinking: Cliffs is that if you...

colontos‎, 10-19-2020 04:05 PM
Yesterday, 09:54 PM Go to last post
10 484

Program Check/ Farmer's Carry Programming

Was originally just going to ask about the farmer's Carry. How you program it, how long it takes to recover from it, etc. I decided to throw up my whole plan so it can be judged and commented on. I'm planning this: Lower-Body Strength A ( Sometimes this day is for heavy deadlifting and even...

360365LAWS‎, Yesterday 03:36 PM
Yesterday, 04:33 PM Go to last post
2 134

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
2 Pages
1 2
Yesterday, 04:31 PM Go to last post
43 4,842

Smile Need a workout program recommendation

Hey, i have been working out for like 5-6 years. I have taken some breaks, but it was not more than 2 months for like 3 times or so. Now i have been stuck with my physique for the last 2-3 years and havent made any noticeable progress, because i was not serious about it, so i didnt make sure my...

DominicAZ‎, Yesterday 01:36 PM
Yesterday, 02:28 PM Go to last post
2 160

Is my Chest/Back, Legs, Shoulders/Arms split alright?

I used to be on Cooclida's PPL but I decided to switch up the muscles to do something novel. I find this to be fun and I don't have issues progressing on my compounds (be it in reps or weight). Chest/Back - Bench 3x5 - Row 4x8 - Incline DB 3x8 - Pulldown 4x8 Legs - Squat or Deadlift (I...

Odifududix‎, Yesterday 10:05 AM
Yesterday, 02:11 PM Go to last post
14 302

Am I working too much on the same day?

I’m 16 and I’ve been working out for a couple of years, albeit with a lot of interruptions because life gets crazy. I didn’t really get into the technicalities of lifting until a year ago, when I started learning about splits and specific types of training and everything that goes along with it,...

QuillLifts‎, Yesterday 10:13 AM
Yesterday, 10:45 AM Go to last post
2 152

Exercise Selection

How many exercise variations are you doing per muscle group per week? How often do you vary them. For chest for example: At a minimum should you be doing flat bench, some type of incline, some type of flys, and dips or decline? Thats 4 exercises

pinfante‎, Yesterday 08:05 AM
Yesterday, 09:54 AM Go to last post
10 269

its my goal too ambitious 1st yr?

Hello all. I'm gonna start gym and I really wanna know If my goal its possible on this team, also I have some doubts about workout program and nutrition mostly. My stats currently are 27 years old, 129 lbs and 5'9'-5'10 tall. I used even to be skinner when I was younger but in the last years I...

Eternal13‎, Yesterday 07:33 AM
Yesterday, 09:51 AM Go to last post
5 294

How often do you guys change programs?

Just curious. I know a lot of dudes who will switch between a PPLPPL split and 3 Day 5x5 every now and then.

schoolstrength‎, 10-13-2020 02:20 PM
Yesterday, 07:29 AM Go to last post
13 1,171

High Resting Heart Rate and Overtraining

Could an elevated resting heart rate be an indicator of overtraining? Thinking of swapping out workout volume for some low intensity cardio this upcoming week to clean up some of my gains during a mass gaining phase and see if it brings down my heart rate. It's been in the mid 90s to low 100s.

pinfante‎, 10-16-2020 02:48 AM
Yesterday, 07:06 AM Go to last post
9 884

Is this enough?

I am still newish to working out and recently changed up the way I workout but was wondering if it is enough? My program right now is I workout everyday but I do 2 body parts per day. I do chest/triceps, legs/back, and biceps/shoulders (so every body part will get 2 days rest). Abs I try to add...

CoryJWil‎, 10-17-2020 10:13 PM
Yesterday, 02:01 AM Go to last post
7 678

Training Split, only 1 day to go to the gym

Hi guys, I'm starting to go to the gym again despite having my own adjustable dumbbells and bench. However, my parents don't feel comfortable with me going more than once a week because of Covid and I respect that. I have dumbbells at home, the only thing is I don't have a squat rack or a barbell...

userO89RVUHORKQ‎, 10-19-2020 05:10 PM
Yesterday, 01:29 AM Go to last post
5 326

Rate my workout program

Hi guys, I have been training since almost one year. I started at around 30% BF. Now am around 12% and i am switching for new training program for mass. Please rate my program. Currently i am training at home because all gyms in my area closed. All workouts 4 sets 12,10,8,6 Chest/Triceps:...

aloih22‎, 10-18-2020 01:33 AM
10-19-2020, 11:20 PM Go to last post
6 649

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 08:47 PM
5 Pages
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10-19-2020, 08:12 PM Go to last post
133 14,049

Leg specialized program

Any thoughts on something like this. Day 1 Quad Heavy Day 2 Push upper Day 3 rest Day 4 Hamstring Heavy Day 5 Pull upper Day 6 rest Day 7 Legs Hypertrophy Day 8 push upper

amiller8185‎, 10-18-2020 09:30 AM
10-19-2020, 06:58 PM Go to last post
23 935

Sets Per Week

How many total sets per week are you doing? I never really paid attention to that but excluding any type of ab work i totalled 193 over the past week. This includes compound and isolation exercises. I do go 7 days a week and work each muscle group 1 1/2 times per week as in 1 high volume day ad 1...

pinfante‎, 10-14-2020 10:35 AM
10-19-2020, 03:36 PM Go to last post
25 1,518

Small guy wants to gain muscle and size

Little about myself: I would classify myself as a hard gainer 29yrs old 5'9" tall 160lbs 14" biceps relaxed 15" flexed 38" chest 7" wrists

Andyb333‎, 10-19-2020 07:09 AM
10-19-2020, 03:22 PM Go to last post
2 386

upper body workout

this be my upper body power workout, whatcha think? Barbell Bench Press - 5x3-5 Pull Ups - 3xF Incline Bench Press - 2x5-8 Barbell Shoulder Press - 3x6-10 Barbell Curls - 3x6-10 Tricep Extensions - 3x6-10

HIdudes‎, 10-19-2020 06:52 AM
10-19-2020, 10:22 AM Go to last post
3 414

Pistol Squat Translate to Normal Squat (WEIRD)

My weighted pistol squat PR is 135lbs for left leg and 125lbs for right leg while my bodyweight is 150lbs, but my Normal squat is only 170lbs... (Yes, it is not kg) I know that it is not because of my legs, because I can Leg Press 340kg. My Deadlift also sucks, at 130kg. I am not a guy...

Tommy8Trial‎, 11-27-2019 04:39 PM
10-19-2020, 06:31 AM Go to last post
18 1,695

Arm flab.

Why do I still have arm flab? I do free weights(45 lbs or I think 90lb dumb bell says 45 and the other side of the dumb bell is 45 so add 2?) , I do push ups( diamond push ups, elevated push ups, regular push ups, pull ups(max I can do is 2 at a time before needing to stop but I keep doing 2 about...

helpmeout1‎, 10-17-2020 05:07 AM
10-19-2020, 04:12 AM Go to last post
8 727

Big guy looking for a weight loss program

I'm 5 ft 9, 400 lb 50 years old male. I have worked out in the gym in the past (25 years ago). Then a year ago I did have a Planet Fitness membership but being a high risk individual for covid-19, I had to cancel my membership at the gym. I was looking for some help and some suggestions on...

Fatman2020‎, 10-18-2020 10:02 PM
10-18-2020, 11:39 PM Go to last post
10 540

Smile Just starting out

Hi, I am 5'3" 268lbs down from 306.6lbs since June. Female. 34 I am following a ketogenic diet, working out 5 days a week 20 minutes in the AM, about 20 minutes of yoga at bedtime followed by breathing exercises. I'd really appreciate tips on how to really start upping my exercises. ...

sdl86‎, 10-16-2020 01:10 PM
10-18-2020, 07:39 PM Go to last post
3 702

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