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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 VII

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

nightanole‎, 11-07-2020 06:13 AM
13 Pages
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362 87,461

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
101 Pages
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3,011 1,193,013

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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04-16-2021, 12:31 AM Go to last post
704 815,824

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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04-15-2021, 08:12 AM Go to last post
696 1,362,612

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
84 333,731

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
964 976,642

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 2,770,590

Arnold schwarzenegger vs lou ferrigno motivation

Discover the sort of preparing that accommodates your neurological and mental profile. Certainly, you can get immediately amped up by watching helpful recordings, perusing inspirational statements, or helping yourself to remember your objective, yet the entirety of that is only a Band-Aid. ...

sandroars‎, Today 08:01 PM
Today, 08:01 PM Go to last post
0 27

Post Fitness Goals You Should Add to Your Bucket List

20 Minutes Full Body Workout *************.us/6339211 Easy excercise To Lose Belly Fat At Home *************.us/63392178944772 30 minutes Hip - Hop fit Workout

Aries271994‎, Today 07:49 PM
0 31

perfect high intensive programme

one mounth do that v and ur coindition get bigger thanbefore do tabata workout and *************.us/6338961

drtarica‎, Today 06:18 PM
Today, 06:18 PM Go to last post
0 85

Simple double progression

I’m curious how many of you folks have utilized a simple double progression method for gradually overloading your muscles. For example let’s say you chose a rep range from 6-10 reps. You warm up Then you place your training weight on the bar. You proceed to do as many reps as you can safely...

coachcalande‎, Yesterday 06:47 AM
Today, 06:11 PM Go to last post
7 319

Stubborn Body parts?

Assuming im an intermediate bodybuilder training on an intermediate program for example an upper lower calculated split such as Fierce 5 etc.. also assuming im on a perfect diet preferably bulking, sleeping well and recovering well. but lets say i have a stubborn body part for example arms...

AlistarWannabe‎, Today 10:09 AM
7 183

This just happened

My son, a freshman just hit 185x5 on bench and 135x7 on incline. He’s way ahead of where I was as a freshman.

coachcalande‎, Today 04:00 PM
Today, 04:01 PM Go to last post
1 98

Workout Routine Help at Planet Fitness

Hi everyone, I am looking for some help/advice- I am looking to build muscle in my arms, shoulders and chest and also lose fat around my hips and belly. I recently joined a Planet Fitness and was wondering if anyone could recommend what the best machines would be for me to utilize. I prefer...

Amount0001‎, Today 07:38 AM
8 210

Quick question about Fierce 5 Novice

Hi everyone, I have a little doubt about Fierce 5, I'm doing: Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B…etc. On Friday I repeat Monday's workout with the same weights and repetitions? Who can take this doubt of mine I will be very grateful.

albertoam‎, Today 12:36 PM
Today, 03:28 PM Go to last post
2 93

Favorite method of progression?


melatoningummy‎, Yesterday 09:35 PM
8 283

Am I working out too much? I dont know WTF I am doing!?!?!

So for an introduction I am 54 years old and have been working out for about 14 years. I am 6’3” 215lbs. No one has ever shown me what to do as I only workout from home with dumbbells and a bench and I learned proper procedure by watching thousands of youtube videos. My first 7 years I worked...

redrum448‎, Yesterday 05:35 AM
10 377

What’s the worst fitness advice you’ve gotten?

I’m new to weightlifting/fitness and I’m building up a regiment. I have a pretty good idea of what to do, but obviously there’s a ton of misinformation out there. What is some of the stupid/blatantly wrong crap you’ve heard before, and what is the actual truth?

deal0rnodeal‎, 04-20-2021 03:35 PM
24 678

ADVICE NEEDED — Ready to get serious

BACKGROUND: 5'7", 144 lbs., male in his early 30s. I've had to work overseas for the last several years, frequently changing location, so it's been hard to get into a routine. Every time I started to feel like I was making progress and getting a good physique, I'd have to move, end up missing...

SporkFrog‎, 04-19-2021 08:41 PM
4 393

Workout Routine Advice Needed

Hey All from Australia! Been going to the gym for close to two years now and after losing about 20 kg I'm looking to put on some muscle! Been doing a Push Pull Legs for a bit now and have been really enjoying it but not too sure about my spread of exercises and volume. I train legs once a week...

PatChippa‎, Yesterday 10:17 PM
Yesterday, 10:17 PM Go to last post
0 150

What's your single best back exercise?

I know 'best' exercise depends on a lot of factors. By best I mean the one I should put the most effort in, like Squats, DL, Bench for the back. The one that works the most amount of musculature. Because in the places I read some say it's the chin up, some say bent over row, some chest supported...

Alexlarex‎, Yesterday 04:58 PM
Yesterday, 07:07 PM Go to last post
4 251

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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Yesterday, 03:59 PM Go to last post
137 30,360

Fierce Five Upper/Lower questions.

I started out with the 3 day full body routine designed under the Fierce Five program and did that for about 6 months. While I did enjoy that program and was able to perform every lift with my equipment I was wanting to add more training into my weekly regiment. So I decided to step it up and go...

Acromiller‎, Yesterday 01:07 PM
Yesterday, 02:08 PM Go to last post
3 219

Newbie who is having trouble with progressive overload (Help)

Hey everyone I have been lifting for about 4 months. I am 5'9 and weigh 68kg. I eat 1600 cals p/d and workout every day using a three-day split (back and bis, chest and tris, legs and shoulders). I am plateauing hard on most of my lifts - for example, I cannot get my bench past 70kgx3x10 ...

Donnerss‎, 04-20-2021 10:47 PM
Yesterday, 01:12 AM Go to last post
4 327

Workout critiques

Hello guyz, long time lurker, first time poster. I recently designed a workout routine consisting in 2 alternating fullbody workouts, done every other day (it's designed like that because I work 12h shifts every other day, regardless of what day it is). Also I workout at home, where I got a...

4sat0r‎, 04-20-2021 09:29 PM
04-20-2021, 09:57 PM Go to last post
2 264

Red face Starting / Looking for workout advice

Hey everyone! I've never been exactly thrilled about working out, I didn't feel comfortable in a gym since I suffered from panic attacks. Last year during lockout I started working out at home with what I had (a single 16lb dumbbell) and after that, I started liking it. Now I would like to take...

tutelc‎, 02-28-2021 05:42 PM
04-20-2021, 06:11 PM Go to last post
2 760

Workout Routine

Hey All, Getting back into the gym after a pretty bad Tibia/Fibula break. Had a few questions and will take some criticism. I have no limitations in upper body work so I wanted to get some thoughts on my upper body portion of the routine. Legs will be incorporated in the coming months as I am...

mikebarb26‎, 04-20-2021 12:18 PM
04-20-2021, 01:06 PM Go to last post
5 325

Sustainability of my program

Hey, everyone! I wrote my own program for funsies. I've been training using 531 templates for a few years and my current stats are 140 lb bw 5'4" 32 yo with 360 dead, 285-300* squat, 65 weighted pull-up, 232.5 bench, 172.5 OHP, and 90 curl 1RMs. My squat was last tested 2+ months ago since I...

Pur3p3r50n‎, 04-20-2021 11:28 AM
04-20-2021, 11:28 AM Go to last post
0 281

Looking for a 6 day split muscle building program

18 y/o, weight is 82kgs and height 183 cm. Bench - 100kg Squat - 110kg deadlift - 140kg I get around 3k calories + around 160g of protein everyday I have been working out for around a year and a half I am looking for a 6 day split because I usually workout after school with friends and...

Simen2360‎, 04-19-2021 10:29 AM
04-20-2021, 09:48 AM Go to last post
2 489

Workout program recommendation for beginner (please)

Hi all! After many failed attempts, I have finally committed to going to the gym. I came across this forum while looking for reviews of the Atlean-X program, and saw that it doesn't have a great rep here. I've had a look at the stickied threads, but (I think) those routines would require a...

hernandez828‎, 04-20-2021 02:53 AM
04-20-2021, 08:50 AM Go to last post
10 405

3 vs 2

Is 3 workouts/week per muscle group better than 2 if the total volume is the same?

OldPapa‎, 04-20-2021 06:31 AM
04-20-2021, 07:35 AM Go to last post
5 371

Brand new here, trying to find these answers - splits, muscle growth and sets/reps

Hi everyone, Ok so I've watched about a billion Youtube videos now over the last year during Covid on everything to do with body building you name it. I've tried a few different training styles and ideas now related to these different ways of training but still want to know so much more. ...

SMillsFAE‎, 04-19-2021 11:06 PM
04-20-2021, 03:29 AM Go to last post
6 400

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