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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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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 12:51 PM
23 Pages
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Yesterday, 12:27 AM Go to last post
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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 02:07 PM
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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 08:53 AM
270 Pages
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02-19-2020, 05:35 AM Go to last post
8,070 1,239,425

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 07:27 PM
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02-16-2020, 04:18 PM Go to last post
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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 07:55 AM
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 704,486

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 07:00 AM
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09-06-2019, 01:41 AM Go to last post
72 192,949

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 09:28 PM
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04-19-2016, 01:44 PM Go to last post
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Stronglifts 5x5 question

I don't readily have the days mwf, or stw, etc. available. Is it ok to workout 3 days in a row if that's all I have available that week or do these workouts need to be spaced out with a day in between? For instance, this week I only have Monday, Tuesday, and Friday night to workout so I just want...

CCtheBEAST‎, Today 12:45 PM
3 93

3x5 strength: Squat and deadlift same workout.

Ok, I have been working out in mostly 8-10 rep range for a good year and made some decent size (added about 16lbs of muscle and a few lbs of fat) but I am still weak. I want to focus on strength now but I only have 2 days a week I can workout. I started with stronglifts but I am preferring Starting...

Frankcis1‎, Today 11:19 AM
3 108

Workout routine for someone with bad back (lumbosacral strain)

Every time I try to get started in weight lifting, I seem to **** my back up with either squats, stiff legged DL, or most recently, bent over rows. I do my best to follow proper form, and I'm not using all too much weight, but I keep tearing that muscle. After, rest and give my back enough time...

Jeff32463‎, Today 01:01 PM
Today, 01:57 PM Go to last post
1 57

How to keep the pump ?

I got a diet I use supplements I’m doing what I can in the gym , I love my body when it’s pumped up after the workout , but then on next day, I don’t look like that day before ? Anybody got any way of keeping that shape maybe ?

koxlufa‎, Today 01:51 PM
Today, 01:56 PM Go to last post
1 30

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

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 03:00 AM
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Today, 01:16 PM Go to last post
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Best discipline for physique other than bodybuilding?

Evening! In a nutshell, out of Olympic lifting and powerlifting, which one would be more beneficial for building a good physique? I'm 6`1 and my long term goal would be to get to 90kg at around 15%-20% body fat. Currently I'm around 85kg and at a best guess probably somewhere around 25%-30% body...

Rjohnson0991‎, 02-22-2020 11:23 AM
12 579

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 07:41 PM
2 Pages
1 2
34 4,583

My 6yo wants to body build?

So my 6yo wrestles for 5 months a year and he really likes it hes strong for his age. He really likes improving his pushups/pull ups etc. Ive asked him several times at different parts of the year what he wants to do when hes not wrestling and he always comes back with bodybuilding. Now im well...

CJJ‎, 02-22-2020 12:37 PM
Today, 09:26 AM Go to last post
11 564

Workout program for short men

Hi All, Looking for a workout program tailored towards shorter men 5'3 and under so we don't look to stumpy. Is there any workouts we should avoid that will make our stature look even more disproportionate? I am currently doing starting strength and the excessive squats are making my legs...

geekchicken‎, 02-21-2020 07:27 AM
Today, 09:25 AM Go to last post
14 791

Loss of physical motivation, not mental.

I'm dealing with extreme work stress and will be for probably the next 6 months. I'm finding that I'm not able to push as hard in the gym. Why I differentiate between physical and mental is that I still have the same desire and do what I have to do to make it to every planned workout, it's just...

mobp‎, Yesterday 06:13 PM
Today, 08:44 AM Go to last post
2 246

Training Program: Tom Mutaffis Hypertrophy 'Hybrid' Six Day Split (PPL 2X/Week)

My 3-day training split ( seems to have been quite a hit and I have received a lot of positive feedback, but have also received requests from quite a few individuals for a program with higher frequency and/or volume for those who respond...

TomMutaffis‎, 11-10-2014 04:19 PM
3 Pages
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Talking Cardio

Hello everyone! I've been training for approximately 6 months and I wonder if I should start doing cardio. I didn't do a lot of cardio because I believe that doing cardio as a beginner will burn gains. Can you recommend me a good GPP training, please. Thank you in advance

Polysticus‎, Today 03:33 AM
3 193

Weak point training - medial delta and tris

Following Viking Bare Bones 3 day full body program; not happy with progress of tris and medial delts compared to my back, traps, legs etc Is there an issue adding in two sets of 15 reps overhead cable extensions and cable delt raises each day? Medial delts are a fairly small group which I...

LargePeter‎, Today 06:16 AM
Today, 07:01 AM Go to last post
4 172

Smile My working out program

Hello guys! I'd like to know your opinion about this 3 split program and whether it is good for strength training or not : Flat Barbell Bench Press/Barbell Floor Press: 5 sets of 3-6 reps Dumbbell Split Squats/Barbell Lunges: 3 sets of 8-15 reps Cable/Horizontal Rows: 3 sets of 8-12 reps...

Polysticus‎, Today 03:36 AM
Today, 06:51 AM Go to last post
1 188

P/P/L vs 5x5

I’m skinny fat and still haven’t gotten my newbie gains. On a bulk, would it be better to do a 5x5 (3 days a week) or P/P/L for 6 days a week? Thanks in advance

Taner0607‎, Today 04:50 AM
Today, 06:33 AM Go to last post
3 156

Legs and triceps same day

I Really want to fit in 3 day routine a week. The thing with the leg day is that i barely have energy for anything else, so i'm thinking pairing it with legs as it's easiest muscle group to do.

friendlyfire31‎, Yesterday 01:17 AM
Today, 03:46 AM Go to last post
5 486

Pull days routine

Hey everyone I just wanted some feedback on my current pull workouts. Too much volume, too little volume, bad exercises or is everything good? Any help is appreciated thanks! Im 22 6ft 2in and weigh around 200lbs. Dont know why my profile says I’m 50 lol. Been working out for about 8 months now and...

jyltfst4djt‎, Yesterday 05:08 PM
Yesterday, 10:21 PM Go to last post
10 430

3 - Day workout program for beginner.

Hello, could anyone give me a mass building 3 day workout program? I've googled everyway, and they all seem to complicated and nothing like im looking for, everywhere is that "bla bla" text. But im just looking for concrete workout exercise sheet. Im 183 cm tall (6 Feet) and i weight 70kg (154...

Sugarpop789‎, Yesterday 08:30 AM
Yesterday, 07:43 PM Go to last post
3 303

I'm unable to train one leg for medical reasons. Train other leg? Implications?

So I am unable to train my left leg for life. It's been this way for 7 years. Half of my femur is a fake bone inserted surgically held together by the other half with a rod and my entire knee + connective tissue was reconstructed. I can walk normally, but can't run, jump, or do excercises using my...

BigAndJuicy‎, 02-21-2020 10:24 PM
Yesterday, 05:39 PM Go to last post
5 561

Next Workout?

Hi. I did AllPro last year for about 10 months. Currently I am on week 6 into Fierce 5 Beginner. I think possibly 3-5 more months and I should be done. I wonder what should I do next to increase my muscle gains ? I can train only 3 days a week. What would be best bang for a buck in my situation?...

CooolStoryBro‎, 02-21-2020 10:18 AM
Yesterday, 01:05 PM Go to last post
17 750

I enjoy full body but not sure about volume

Often feels like I'm not getting enough volume. Is that when it's time to start splitting body parts?

edwardwhaskell‎, Yesterday 05:18 AM
Yesterday, 11:39 AM Go to last post
3 380

Lost 20kg(44lbs), should I continue to cut or should I start weightlifting?

Hi all, After multiple years of bad nutrition and little to no exercise, about 6 months ago I started to go to the fitness regularly. When I started I was about 97/98kg (215lbs) and too afraid to step on the scale. Mainly doing cardio - running, rowing and step machine I am now down to 78kg...

Burgiqta‎, Yesterday 06:38 AM
Yesterday, 09:22 AM Go to last post
3 304

Unhappy Been training for 2 years but my pecs are 💩

20 5'8 71kg I train full body once a week and then upper 2 times a week My chest workout every session would be incline 8-10 reps for 4-5 sets and then I'd either do cable flyes or pec deck but I noticed when I look in the mirror my pecs look smalll compared to the rest of my torso...

Ravelo7‎, 02-22-2020 03:02 AM
Yesterday, 05:15 AM Go to last post
9 712

What to start with?

Hey everyone! I'm sick and tired of being out of shape. I'm always extremely busy and it's starting to effect my health. What do people recommend for starting out in regards to programs?

Josh516‎, 02-22-2020 06:43 PM
02-22-2020, 06:57 PM Go to last post
2 320

Advice Needed - what workout? bulk/cut + cardio?

Hi i've been on and off the gym for a couple of years, never stuck it out due to not having a goal in mind and not sticking to any individual plan, I want to get a nice physique and i'm more than willing to put the work in. I've been going for a few weeks 5 days doing individual workouts...

CamKTM‎, 02-22-2020 06:40 AM
02-22-2020, 06:40 AM Go to last post
0 403

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