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Forum: Workout Programs

What workout is best for your goal?

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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 01:07 PM
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3,006 1,189,167

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
24 Pages
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Yesterday, 03:17 PM Go to last post
703 812,601

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

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

nightanole‎, 11-07-2020 06:13 AM
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04-06-2021, 12:13 PM Go to last post
346 82,209

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
24 Pages
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03-18-2021, 06:22 PM Go to last post
692 1,359,260

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
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03-17-2021, 07:01 PM Go to last post
84 331,929

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
33 Pages
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01-08-2021, 04:28 AM Go to last post
964 972,211

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 2,764,779

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
5 Pages
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Today, 09:37 PM Go to last post
121 26,664

Dorian Yates 4 day split

Anyone else try this Yates 4 day split? I have done it before and really like it. I'm usually a PPL type of person but this setup is really awesome. Day 1: Chest / Biceps Day 2: Quads / Hamstrings / Calves Day 3: Off Day 4: Shoulders / Triceps Day 5: Back / Rear...

adamgentile‎, 04-01-2021 05:46 AM
27 1,309

Question What program should i run

I've been lifting for about 2 years, bro splits have been my routine for the first year, i did 3 days a week ppl and after that i started doing Full body n UL and I've made incredible gains in both size and strength and have gained a lot, I am currently 165lbs 5ft11. Benching 180 Deadlifting 280...

Amine03‎, 04-08-2021 12:19 PM
7 362

Removing load vs. doing less reps when stalled

In the face of a stall, which do you find more effective: removing 10% or so from the bar or knocking reps back down to the lowest end of your range? Which method is better suited to allow for somewhat of a period of recovery? I say somewhat because we’re assuming that regular deloads are already...

Xpiro‎, 04-05-2021 04:27 PM
2 Pages
1 2
Today, 07:40 PM Go to last post
31 1,339

New to site, new to this workout program, opinions?

Hey, How ya guys and gals doing? New to this site and I'm new to this whole fitness thing, though I've been pretty active all my life for the most part so I'm not completely foreign to fitness and what not. Anyways, my main goal right now is to just lose some weight and fit better into...

Bashkim7‎, Today 04:11 PM
2 119

Problems with my program

I have classes Tuesday and Thursday mornings, so I'm working out M, W, F on a full body. Since I don't know what I'm doing, I picked a program I found online by Jeremy Ethier. It's 7 exercises on an A/B full body workout. The problem is, I run out of steam after the 5th exercise. This...

Dumoti‎, Yesterday 04:58 PM
Today, 03:23 PM Go to last post
15 428

Fierce 5 U/L Substitutions

I graduated from beginner full body a couple months ago. I have been doing PHUL for 9 weeks now. I planned the program for 12 weeks. Now I need to plan a new program. I have selected Fierce 5 U/L. However, I do not have all of the equipment to do all of the exercises. I need to substitute. I...

tjcashmoney‎, Today 06:41 AM
7 222

Programming Question bench press 2x week, triceps for improving bench press strength

2 weeks started doing bench twice a week. Ex Mon bench press 3x3, chest day incline 3x5, floor press 3x6-7, incline db press, dips Fri bench 3x8-10, tricep day close grip bench, rope press down, extensions Could I do Mon chest day and bench 3x3

ttrack01‎, Yesterday 09:59 PM
Today, 06:19 AM Go to last post
2 178

Link to a Upper/Lower split please!

Hi I've searched the forum and for whatever reason I can't find any upper lower split routines. My buddy and I have been lifting for close to 6 months now and have been doing a full body routine that I got on this forum 3 times a week and it's getting to the point where we are failing and...

Acromiller‎, Yesterday 06:49 PM
Yesterday, 07:01 PM Go to last post
1 203

Honest suggestions for better Program ?

Hey everybody, this post is maybe a little long to read, I am really grateful to everybody who takes the time to read it and to help me! I've been working out at home for about a year now and since a couple of days I got myself a membership at the gym. I am gonna show you the workout routine...

Masaaassa‎, 04-07-2021 07:41 PM
Yesterday, 02:41 PM Go to last post
10 582

Question What is the style of this program ?

Hey, just found this 5 Week Hypertrophy Workout Routine from Mike Israetel that looks great but was just wondering what was the "style" of this program. I thought a program was either UL, PPL, Split. This one doesn't seem to be any of those.. (Is it still effective though?) "Mike Israetel 5 Week...

Masaaassa‎, Yesterday 07:26 AM
Yesterday, 11:13 AM Go to last post
19 369

Building The Monolith 5–3-1 for size Thoughts on this program? Maybe a dumb question but am I actually supposed to squat the low weight that it says? Or it just an example?

navid93‎, 04-05-2021 07:20 PM
04-08-2021, 07:52 PM Go to last post
17 897

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 10:27 AM
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04-08-2021, 05:10 PM Go to last post
145 9,993


I want to make sure my routine looks ok. I've been lifting on and off for years and I'm an extremely hard gainer. I'm a 195# 30 YOM. I've been consistently lifting and eating 4kish calories a day for about 4 months with no weight change. My chest and shoulders are actually growing for once but just...

IDspud‎, 04-07-2021 09:14 PM
04-08-2021, 02:37 PM Go to last post
18 578

Clarence Kennedy 507lb squat at 17 yrs old?

Watched his recent progression video over 15 years. From 7:15 on He started training at about 15 in a nuclear wasteland. In a different video he briefly admitted to not being natty as he was answering questions. However, I highly doubt he used as early as 17 yrs...

Animal2692‎, 04-08-2021 06:47 AM
04-08-2021, 12:09 PM Go to last post
10 472

Incorporating total Body HIIT into workout routine

I recently started doing a total body HIIT workout class on Friday’s at a local gym and was wondering how to incorporate this in my weekly workout routine. This class combines lifting (upper and lower body), core strength, and cardio and last about 75 minutes, it’s a real killer workout and leaves...

DMoney79‎, 04-07-2021 02:41 PM
04-08-2021, 09:24 AM Go to last post
3 372

Unsure whether to move onto a new program

Hi all I’m currently running Phraks GSLP with some small changes, the program is here: I started this in February 2020, and then like the airhead I am, I changed the program too much and changed to 3 sets of 10 for all exercises in August 2020, and...

andysafc97‎, 04-06-2021 05:47 AM
04-08-2021, 09:23 AM Go to last post
8 676

Ectomorph Plateau

Hello. I'm 37yo, 6ft, currently around 170lbs. I started working out about 6 years ago. I started at 130 (was around 120 in high school and hit 130 in college) and slowly worked my way up to around 180lbs (went through the whole journey of a trainer, bro-science, actual science, overeating massive...

tekematt‎, 04-07-2021 07:20 PM
04-08-2021, 02:11 AM Go to last post
4 411

best routine to get toned

Hello everyone. I'm reading the forum lately to see which routine its the one that fits better on my body goals but I'm unsure. 27 5'9 123 lbs 5'9 wrist Body goals is to look toned but in an athletic way, focusing more on upper front (chest & abs), ok shoulders/arms, not traps...

Eternal13‎, 04-07-2021 06:50 PM
04-07-2021, 06:57 PM Go to last post
1 381

Powertech Workbench Levergym Routine

I just got this machine, how is this 3 day a week program to start with? A: Squats 3 x 5 Flat Bench Chest Press 3 x 5 Standing Leverarm Row 3 x 5 Calf Raises 2 x 20 B: Squats 3 x 5

OneTimeAround‎, 04-07-2021 04:40 PM
04-07-2021, 05:28 PM Go to last post
5 380

Looking for a suggested plan

Hello, I am 5'7 and 195 pounds. I just received my bowflex max trainer M9. Per the instructions I see to use it 3-4 times a week for 14 minutes. I am curious if doing it Monday and Tuesday, off Wednesday, workout Thursday and Friday and off the weekend would be a good plan? If I feel I can...

sylent009‎, 04-07-2021 01:28 PM
04-07-2021, 04:56 PM Go to last post
1 392

Remedies/Suggestions For A Stubborn Plateau...

I've been stalling on bench quite a few times and for a while at the same weight, I bench 2X a week on the program (been typically getting on the lower range side and the reps out of 4 sets typically look something like...5, 4, 3, 3...or 5, 4, 4, 3). I do skullcrusher behind the head as an...

Deep-Voiced-One‎, 04-07-2021 11:11 AM
04-07-2021, 01:13 PM Go to last post
3 380

How to program around wanting 3 chest days.

Currently i have an 8 day split (counting 2 break days) that gives me 2 chest days. I want 2 chest days with a day where i lightly hit it to give it a mini pump How would you guys go around doing this?

ewee‎, 04-07-2021 12:22 PM
04-07-2021, 12:50 PM Go to last post
2 385


Hey guys! Just had a quick question today pretty much just about soreness. I worked out for almost a full year and didn't feel much soreness. Past few months I updated and switched between a PPL program and Upper/Lower depending on my work week. (My job shifts are usually 12 hours long and I'm a...

Zschnack87‎, 04-07-2021 07:58 AM
7 482

How do YOU define going to failure?

Do you consider it going to the point that you can’t get any more quality reps in and stop after your last quality rep OR do you consider failure when you actually go to the point of failing in form during a rep because you can’t do anymore?

health4life24‎, 04-06-2021 11:58 PM
04-07-2021, 08:49 AM Go to last post
7 554

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