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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
200 Pages
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5,988 784,344

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
92 Pages
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2,753 658,421

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
27 Pages
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08-17-2018, 01:02 AM Go to last post
780 328,357

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
22 Pages
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08-09-2018, 05:02 PM Go to last post
643 844,758

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
18 Pages
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08-07-2018, 05:09 PM Go to last post
532 283,234

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
2 Pages
1 2
07-30-2018, 01:48 AM Go to last post
35 30,427

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 1,873,018

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 63,175

Is this routine too much?

I got this routine from a bodybuilder and am wondering if this is too much. I’m newer to bodybuilding and would appreciate some veteran advice. My main priorities are to build muscle naturally and I need to lose about 10-15lbs of fat. I don’t mind lifting 7 days a week but everything I’ve read...

cconnally3‎, Yesterday 09:35 PM
10 224

Primary Doctor recommended Cool Sculpting (Skinny fat plan review time)

Recently, I visited my doctor for my annual physical and we talked about my current health goals of reducing my body fat (emphasizing my belly) and I was surprised he recommended that I consider Cool Sculpting. That was the first time I’ve heard about Cool Sculpting, but before I even consider...

beach2019letsgo‎, Today 11:41 AM
2 78

Thumbs down Arms too big and too flabby

Hi everybody, so I have being working out for 1 year, and 6 months, I work out 1 hour 5 times a week. I used to do 12 rep of 8lbs, or 4lbs depending on the work out. My arms are 11 inches. After I raised my concerns with the trainer, she gave me 20 reps for most work outs with lower weight (2 lbs)...

Loritah‎, 08-16-2018 01:44 PM
25 633

101 pull ups

Today I was sore but at the beach I did 101 pull ups as a challenge with my friends 8 sets of 4 pull ups, total 32 pull ups and 23 sets of 3 chin ups total 69 chin ups. Took me 1 hour. Form: deadhang>chest to bar I also took 20 grams of ground ginger since I have seen studies showing...

Narukase‎, Today 11:48 AM
Today, 12:26 PM Go to last post
2 72

Is this workout safe?

Fullbody. Start with light sets until i get to the real sets which is 6-8 reps on 5-6 sets. Squats, deadlifts and benchpress three times a week. I am going to do all three of them per workout. Is this safe? I know the full range motion but i aint on steroids.

baldgains‎, Today 07:18 AM
Today, 12:26 PM Go to last post
3 116

A new routine for an old fat guy

Hello all. I recently joined a few weeks ago and posted my first thread about my workouts. I caught a lot of good criticism because I was apparently over training. The details can be found in this thread: Old, Fat, Retired Guy Routine. I don't have enough posts to be able to provide a direct link...

Seaweed02‎, Yesterday 09:36 AM
Today, 11:31 AM Go to last post
7 197

Half year since I began, should the program be changed?

I've worked out for half a year now. I had DOMS all the time in the beginning, and many workout sessions were spent only trying out various new exercises to find out which I enjoyed the most. As the months have rolled by I've settled on this program, doing a full body workout most Mondays,...

klbbr‎, Yesterday 03:44 PM
Today, 11:18 AM Go to last post
3 254

DUP for a push-pull-leg-split?

So I've been reading up on DUP (daily undulating periodization) and want to incorporate it in my workouts. However, most programmes I can find using DUP has you doing squats, deadlifts and bench press every time you hit the gym, and this is not something I'd like to do. I was wondering if anyone...

Viggetorr‎, Yesterday 07:51 AM
8 175

Review my new and old Push Pull Legs Split

Hi all Please take a look at my current/old PPL routine and my plan for a new routine and let me know what you think. I was doing the old routine for 6 months (newbie) and I've made some good gains, around 10 lbs but I feel I may have hit a plateaux. I also feel the high volume and high reps is...

ShiftertoLifter‎, Yesterday 08:47 PM
Today, 10:26 AM Go to last post
11 191

Want a new program not using 3x5 or 5x5

In looking for a new program, been doing fierce 5 almost a year now. I'm not really into lifting heavy 3x5 anymore. I'd like to go lighter and utilize 3-4 sets of 8-12 rep ranges. Any good programs out there? I'd like to be able to focus more on hypertrophy than strength. Thanks.

tdod101‎, 08-18-2018 02:56 PM
14 360

Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me. Monday: Pulling (Back/Biceps/Deadlift) - Deadlifts (3 sets) - Chins (3 sets) - One-Arm Dumbbell Rows (2 sets) - Close Grip Pulldowns (2 sets)...

TomMutaffis‎, 11-12-2009 06:12 AM
29 Pages
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860 535,316

Maintaining regimen while on vacation

My current program is: Monday - Chest and tris Tuesday - Boxing and bjj Wednesday - Back and bis Thursday - muay thai Friday - rest / light cardio like a volleyball game Saturday - Shoulders, legs, and abs Sunday - mma (heavy cardio day)

fstep‎, Today 07:51 AM
1 59

Workout planning?

Hello there! I've been using MFP to track my calories and macros since the ending of December of 2017. Ever since then, I've set a goal of 1500 calories per day and for the most part I've been quite successful at maintaining it. However, I'd like to step it up a notch and start gaining weight by...

gbarrostomas‎, 08-14-2018 01:19 AM
9 345

How much should I start my deadlift

So I have been in the gym for 7 months now, I always train my back. But my back is a lot stronger. I have never tried deadlifting because I was afraid that I will hurt my spine, I really want to try it. What weight would you recommend me. (I have never squatted behind back either. I only do goblet...

kindanewbie‎, 08-15-2018 03:05 PM
Today, 06:07 AM Go to last post
6 257

How is Vikings Bare Bones routine a novice program?

How is this program even for novices? Let's take a look at its full body day 1 routine: Back Squat - 4 sets - 32 reps Bench Press - 3 sets - 25 reps Barbell Row - 3 sets - 25 reps Seated Leg Curls - 3 sets - 30 reps Seated DB Press/Military Press - 2 sets - 20 reps Wide-grip Pulldowns - 3...

humblestrength‎, Yesterday 06:41 PM
Today, 06:05 AM Go to last post
6 260

Looking to add some heavy lifting in, twice a week.

I do a lot of different things. So it's always a challenge to nail down a program/routine to meet my needs. Distance running, cycling, MMA/Jiu Jitsu, Trail running, Obstacle course, etc. etc. Really i need more hours in a day... anyways. I want to add 2 days where i lift somewhat heavy. My curcuit...

sen2two‎, Today 06:02 AM
Today, 06:02 AM Go to last post
0 89

Completely lost and at your mercy

I used to weigh 300lbs a few years back. Decided I'd get ripped like so many inspirational transformation threads on here and reddit. I have managed to get down to 220....ish. I am stuck. I might get down to 215, but then a week later will be at 225. I have been at 220ish for about a year and a...

SerialVandal‎, 08-17-2018 11:37 AM
11 339

Complete beginner not sure which routine to do.

Hi guys. So as said in title, I’m a complete beginner that joined a gym. But have no idea which routine would be good for my goals. I’m 29, 135 lbs 5’5 I’m looking to build some muscle tone up but stay lean which I know is hard when trying build muscle. I don’t wanna be a body builder which I know...

FatAbs‎, 08-18-2018 03:20 PM
Today, 05:49 AM Go to last post
3 186

Best novice program for increasing bench

I am doing Starting strength and bench is only once a week with 3 sets only. My main focus is increasing strength for the bench press. I squat 3 times a week for the program so should i switch and bench 3 times a week and squat once a week since im more focused on bench. Don't see why i shouldn't...

Raymond63‎, Yesterday 11:32 PM
Today, 05:26 AM Go to last post
4 207

Exclamation Help for my new program

Dear fellow growers, I have been training 21 times a week for the last 4 months, because I had a lot of spare time, and i loved working out so much. I gained about 4lbs while cutting in this period from 19% to 10% bf, currently weighing around 215lbs. I keep sound 3-4 hours between each sesh ...

ThaWhey‎, Yesterday 04:30 PM
Today, 04:17 AM Go to last post
9 208

Perfect cut

Finally, 2 days left to finish my bulking phase. I gained lots of muscles.. and some fats 😂.I've spent some time researching and this is what I've arrived at. Monday Chest & Triceps Incline Barbell Press 4 sets 15,12,10,8 reps Barbell Flat Bench 4 sets 12,10,8,8 reps Incline Dumbbell Fly 4...

riodsarebad‎, Today 02:19 AM
10 197

What kind Of workout should I go for?

I’m an 18 year old girl and I want to start going to the gym, but I don’t really know what kind of workout would suit me... i’m quite skinny (1,66 and around 43kg) and I would like to develop my muscles, tone them and gain strength. I’ve heard lifting weights is great but I’m confused, should I...

giuliacorilu‎, Yesterday 09:46 AM
2 105

Full Body 6 Days/Week Workout

Hi there, I have recently started doing a 6 days a week training program that has me doing full body every session. The concept is that you train your whole body in each workout but with a much lower intensity that you should not be sore the next day. Going at around 70-80% intensity for all...

HOOMY903‎, 07-25-2018 06:44 PM
2 Pages
1 2
Today, 01:17 AM Go to last post
53 2,477

I’m 6ft 135lbs need advice!!!! (542321)

Hey guys, Currently doing a 3 day routine. Please tell me if there anything i should add to it. Mon: Flat barbell Bench press 5x5 incline db bench 10x3 Pull up single arm dumbell row Squat

Eggsandbeans‎, Yesterday 12:42 PM
7 233

"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 07:03 PM
248 Pages
1 2 3 4 5 ... 248
Today, 12:40 AM Go to last post
7,435 1,165,502

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