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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 02:07 PM
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Yesterday, 01:37 PM Go to last post
2,565 584,432

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
172 Pages
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Yesterday, 06:15 AM Go to last post
5,131 659,766

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
23 Pages
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Yesterday, 03:39 AM Go to last post
668 220,986

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 209,468

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
21 Pages
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02-14-2018, 12:13 PM Go to last post
626 764,499

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
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 1,698,773

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,715

What do you think of this full body workout?

After trying out quite a few workout routines for the last 2 years (full body, Push/Pull/Legs, upper/lower body, etc.), I came up with the attached workout routine which is a 3-day ABA BAB full body workout with some serious focus on arms (as I am an ectomorph with skinny arms). What are your...

farfouille‎, Today 06:19 AM
2 Pages
1 2
Today, 10:38 PM Go to last post
34 412

Thumbs up Is this okay?

I am 160lb,25 years old. I started working out 3.5months ago. I'm aiming for muscle building. There is my 5days split and related workouts that I do. Day 1: Back & Triceps >Deadlift (95kg for 5reps is my best till now) >Lat Pull Down >BB Rows >DB Rows >Cable Rows >T-bar Rows

Arnold1947‎, Today 10:17 PM
Today, 10:27 PM Go to last post
1 14

how hard will it be for me to maintain my gains?

hey all, new user but long time lurker here. i have been lifting for awhile and have added a significant amount of muscle to my upper id like to focus more on my back and legs but i dont have enough time( i literally dont) to work everything each week so im wondering how hard itll be...

bobbybouche1501‎, Today 06:50 PM
12 147

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
230 Pages
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6,872 1,006,655 "All Access" fee for workout plans?

Has anyone else seen this yet? Apparently it just came out today. If posted in the wrong section please move. Seems some of the content on here that was free will now cost 8.99 a month *or 89 a year* to access. So for those half way through a program they'll get cut off unless you pay...

necrologic‎, 11-16-2017 02:30 AM
3 Pages
1 2 3
Today, 09:19 PM Go to last post
72 17,714

Seeking advice - Home Gym

Hello, My name is Mike, 27 years old, 61kg at 1.69m A bit about myself, In high school I took fencing lessons for around 6 years, I was fit, everything was perfect, until I dislocated my shoulder (three times) and had to go under for surgery. After one surgery, one 5-inch scar and a very long...

MirceaMike‎, Today 01:17 AM
Today, 09:12 PM Go to last post
2 114

How is my workout routine

5ft8 140 doing a full body routine three days a week been lifting for little over a year now so far I think I have went for 131-134 to 140. Not trying to power lift just tone out and gain muscle while getting into much better physical shape. I already see differences and I slowly increase the...

drako13‎, 02-18-2018 02:44 PM
Today, 09:06 PM Go to last post
21 416

Smile Skinny help!

Hello all, I am new to the forums. I am 24 years old, 5',10''. My current is weight 145 lbs. I am by no means crazy skinny because I have a small frame, but skinnier then my liking. I need advice on packing on some pounds. Today I jumped into changing my diet, I am trying to eat about 2500 calories...

jwpcinders‎, Today 11:35 AM
Today, 08:59 PM Go to last post
5 85

Thoughts on this program? - Variation of Texas Method

Looking for people's thoughts on this program. It is a variation of Texas Method. 3 days a week of barbell lifting: Day 1: -5x5 Squat - 90% 5RM -5x5 Bench - 90% 5RM -1x5 Deadlift - 90% 5RM Day 2: -2x5 Squat - 80% of Day 1's weight -5x5 Press - 90% 5RM

bmetcalf25‎, Today 05:02 PM
1 97

Rate My Workout

Let me know anything i should add to my workouts, I'm 20 years old I weigh 185-ish pounds, my main goal is to build lean muscle. Thanks to anyone willing to help!

corcaminy‎, Today 05:16 PM
Today, 05:39 PM Go to last post
3 65

Fierce5-Weight increase

How much weight should i increase for biceps,triceps,calves,abs per week? Im very weak at biceps and abs, i couldnt lift more weight this week than last week, which is 39lbs/biceps and 15 reps/ab curls

MrHandz‎, Today 05:15 PM
Today, 05:35 PM Go to last post
1 34

Smile Back at it.. finally.

What’s up y’all. My name is Daniel and I’m 22 years old. In light of the new year, and overall health I am looking to get back into the gym and live a better healthier lifestyle. I’m not new to working out or exercising but sort of fell of the trend after graduating high school in 2014. I...

63perezd‎, Yesterday 03:33 PM
Today, 05:24 PM Go to last post
1 112

Question Help

Hey all, So I’m over in France for 5 months as a language assistant. I’m fully aware that I’m gonna deteriorate but I’m wondering other than core stuff, HIIT, and pull ups what can i do to slow that deterioration process (I have no access to a gym or équipement, and the only free time I have is...

AshenMango‎, 02-18-2018 12:39 PM
Today, 05:18 PM Go to last post
1 199

Routine Critique

Updated my routine a bit. Thoughts on current layout? Mon- Back Squat - 3x5 Bench - 3x5

TxMRF‎, 02-18-2018 02:40 PM
Today, 05:17 PM Go to last post
1 174

Share me the best beginner split program

Started to lift some weeks ago, and have used a fullbodyprogram, but i want a change - fullbody is nothing for me, like split alot more. Some recommendations? It has to be a 4 day program linnear progression program, on a beginner level. Would really appreaciate it lads.

legendoo‎, Today 04:05 AM
14 358

Please Help - Morbidly Obese and Terrible Gym

Hi Guys and Gals, So, long story short, I was in relatively good shape until college. However, there, I ended up having to medically withdraw and was hospitalized for some very serious medical issues. In that time, I underwent a number of surgeries and was given dozens of medications. These...

DeafOrangutan91‎, Today 09:42 AM
Today, 04:58 PM Go to last post
3 184

Advice and comments on my new workout plan.

So I’m starting to do a two a day workout program. So far I’m on the second day and I feel great. Not too tired or dead during my workouts and I feel myself getting stronger, maybe just in my mind but I put up more weight than I normally do during my shoulder workout. Let me know what you guys...

NickJL097‎, Today 10:02 AM
Today, 04:29 PM Go to last post
6 189

Is it healthy to do the Saitama Training Regime every single day?

For those who aren't into over powered anime's or just simply anime, Saitama (One Punch Man) achieved absolute strength by doing a specific regime every day. Now of course I know I won't get absolute strength from just doing so, I just want to well start working out. The Regime is : 100...

rodpa715‎, Today 11:19 AM
Today, 03:16 PM Go to last post
5 87

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
7 Pages
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Today, 02:45 PM Go to last post
203 7,526

Is it okay to do skip the rest day in between on the P.H.A.T workout?

Im not exactly skipping it, im just changing it from place, instead of doing it on wednesday or in the middle of the week, rest both days on weekend, and do the full workout on the 5 days of the week?

Osiris95‎, Today 12:55 PM
Today, 01:55 PM Go to last post
4 112

When to Barbell vs Dumbbell (Fierce 5)

Hi guys, I've been using Fierce 5's programs for the past year or so, and after seeing some solid gains but feeling bored/plateauing on the novice program I decided to switch to the ULUL intermediate program. Been following it for ~2months now. Yesterday I was forced to use dumbbells for my...

Metrosh‎, Today 08:30 AM
1 121

(Simple question about this routine)The Intermediate Upper/Lower Fierce 5

I wanna ask if there is enough exercises for my chest. I mean there is incline bench, bench and flies. And I just wanna if this is really enough for my pecs. Upper A Bench 3x5 Incline Bench 3x8 Upper B Flies 3x10

MarekParek3‎, Today 12:09 PM
4 75

Lifting Tempo For Hypertrophy

What do you guys believe should be the lifting tempo for Hypertrophy specific training?

fairbjosh‎, Today 11:41 AM
Today, 12:53 PM Go to last post
2 131

Uneven chest

Hey guys, I've been working out for about 6 months or so and I believe that I have made considerable progress. I started out at 180 pounds, and I'm now at 155. My bench started at 95, and now it's 185. However, my chest is very uneven, with my left side being much bigger. I can lift the same...

deisman46‎, Today 11:43 AM
Today, 12:37 PM Go to last post
6 102

"Fierce 5" Pendlay Row

Is it ok to use a rack for the pendlay row? i read it's better for your back to use the rack so you dont have to get yourself down as low

GingerSkeleton‎, Today 09:04 AM
5 163

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