Forum: Workout Programs

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...

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...

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...

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...

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...

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...

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...

https://www.jimwendler.com/blogs/jimwendler-com/101078918-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?

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...

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...

Watched his recent progression video over 15 years. From 7:15 on https://youtu.be/DBLWbAeyELU 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...

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...

Hi all I’m currently running Phraks GSLP with some small changes, the program is here: https://images.app.goo.gl/3K616dKoKPxyeu1D9 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...

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...

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...

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

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...

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...

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?

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...

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?