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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
282 Pages
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Yesterday, 02:18 PM Go to last post
8,456 1,367,596

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
100 Pages
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08-06-2020, 11:18 AM Go to last post
2,973 1,053,093

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
23 Pages
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07-30-2020, 04:59 AM Go to last post
685 1,227,136

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
32 Pages
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07-22-2020, 05:46 PM Go to last post
951 811,472

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
23 Pages
1 2 3 4 5 ... 23
07-07-2020, 04:41 PM Go to last post
675 677,428

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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06-20-2020, 11:55 PM Go to last post
79 249,328

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 2,571,228

Smile Is this a good routine

Been runing this upper/lower split for a while now, i change some of the exercises every 4 weeks or so cause im running concurrent. Is this a good program ? I see progress but i wanna know if there are any changes i can do. Day 1 Upper Power Exercise Sets Reps ...

gzumafia‎, 08-05-2020 04:28 PM
3 535

I need advice.

I am a beginner to the strength training but have also been taking it seriously for the first month in, I understand nutrition is important so I have taken on a no sugar/low carb/2.2gr protein/lb diet. My workout routine consists 4 times a week, 1 hour sessions - lifting heavy. (6-7 exercises, 3...

Underwood32‎, Today 02:32 PM
7 159


Hello I am 38 5"8 and 290lbs. I need some help doing exercise @home. I only have a pair of 7lbs dumbbells and would like to know if there are some routines that I could follow that use dumbbells. I am currently walking 30 minutes a day roughly 3,000 steps. I can't run or jog because of a sharp...

Gammaw0lf‎, Yesterday 04:12 AM
Today, 02:17 PM Go to last post
16 421

Next Routine After Fierce5

I've been doing the Fierce5 routine for about a year or so now. I used it to bulk up, ended up getting fat, and then cut back to my target weight. All using the full body Fierce5 barbell routine. I'm ready to bulk again, and want to focus on hypertrophy now. I want to move on from this routine for...

OralB‎, Today 11:55 AM
Today, 01:27 PM Go to last post
5 144

Preparation for a Physical Exam - Help Needed

Hello dear friends, I am preparing for a physical exam which will ask me to do: 50 push ups 10 pull ups 100 crunches Run 100meters (328 feet, 110 yrds) in 14 seconds I have 6 months to prepare for this exam. I currently have these attributes:

Ranger1519‎, Today 10:18 AM
Today, 12:37 PM Go to last post
3 137

“The Best PPL routine” by Jeremy Ethier

Is this routine by Jeremy any good? The goal of the routine is to add size. How does it compare to coolcicadas PPL?

MaximisEth‎, Today 12:15 PM
1 121

low heart rate?

sometimes my HR goes to 46 when i lie down watching tv ? is it dangerous?

Taatz‎, Yesterday 12:13 PM
Today, 12:28 PM Go to last post
10 320

Poll Poll: Bulk, Cut, or Recomp?

Hey all, I've been doing my best to keep my routine going without the gym - trying to figure out if my time working out at home is best spent bulking up or cutting? I've never been very lean (especially not to the point of seeing my abs), and although this is a goal I wonder if I should be...

adammws‎, 08-06-2020 12:36 PM
Today, 08:11 AM Go to last post
3 431

Golden Six vs ICF 5x5

Which program would be more beneficial for overall size and strength? Arnold’s Golden Six or Jason Blaha’s ICF 5x5?

themanth3myth‎, 08-06-2020 02:34 PM
Today, 05:15 AM Go to last post
5 465

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
3 Pages
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Yesterday, 11:23 PM Go to last post
65 17,185

Grandpa Newbie Weight lifter Needs Help With Questions

Hi my name is Edwin, I refuse to start training till i get some advice on how to proceed. Little about me: I am diabetic so I can not use those supplements weight lifter use to bulk up because they will raise my sugar levels fast and no good for me I weigh 115lbs , 5'7 wish to gain weight goal...

needhelp65‎, Yesterday 08:48 AM
Yesterday, 06:07 PM Go to last post
6 297

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
16 Pages
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Yesterday, 04:40 PM Go to last post
470 110,750

Allpro beginner routine help

I did my 10 max rep test and calculations (I lifted until l failure) now I'm ready to begin my routine. Do I need to give some rest days before starting the first day (heavy?). Maybe I clearly overlooked this info but it's can't find the answer for some reason. Also can I change the order I do...

WeightSwinger‎, Yesterday 12:40 PM
Yesterday, 01:15 PM Go to last post
2 233

Smile Is this a good program (Push Pull)?

18 Yo, 77 Kg (170 Pounds), 1,84m (6'1" I guess) prolly like 20 Percent Bodyfat Been training regulary for 1 and 1/2 years, my goal is hypertrophy. Thanks for Helping me! Pull Day Warmup: 3min Rowing Machine (Sets) (Reps) 3x 4-10 Deadlift 3x 10 Lat pull down narrow grip 3x 12...

YEAH332‎, Yesterday 11:07 AM
Yesterday, 12:18 PM Go to last post
4 258

Actors’ Workout Routines

Random question, but what’s your guys’ opinions on celebrities who get into crazy shape for movie roles in a short amount of time? I’ve read ridiculous articles about so many actors going to the gym 2 times a day, for 6 hours everyday and eating 3,000+ calories to gain muscle fast. Is this all...

rookie415‎, Yesterday 10:49 AM
Yesterday, 11:55 AM Go to last post
5 242

substituting leg day with running during quarantine?

Hi guys, I know it might trigger some of you hardcore lifters but is it okay to replace leg day with running during this quarantine? I am under a strict quarantine right now and gyms are closed, but I have access to an olympic size running track. My 30lbs dumbells just can't get the job done...

bittersalt‎, 08-06-2020 08:22 PM
08-06-2020, 10:31 PM Go to last post
2 368

Vince Gironda

I don't hear a great lot about this guy, and it's a shame. Been reading up on his methods, philosophies, dietary ideas, a lot of it kind of makes good sense. Some I don't entirely agree with, most I do. What do you guys think of him? Has anyone ever used one of his programs, such as the honest 8x8?...

TheShadowMan‎, 08-05-2020 01:55 PM
08-06-2020, 08:51 PM Go to last post
12 653

Fierce 5 Question!

Hey I got a question, I did Deadlifts 350lbs on Wednesday 2 weeks ago with the rep results 4/3/3 so I failed and had to try again next week. So I did 350 lbs again on Monday Last week and that time I got 5/5/5! Now on Friday last week I did the deadlifts again but now somehow i I got 5/5/4...

humbaga21‎, 08-05-2020 05:42 PM
08-06-2020, 08:40 PM Go to last post
8 612

Fierce 5 - Deadlift Question

I’ve been doing deadlifts 3x5 as the program suggests, but lately it became pretty taxing to me. I’am currently at a 350 lbs 3x5 deadlift and my question is if I can do 1x5 instead of 3x5 for deadlifts therefore or not. ?

humbaga21‎, 08-05-2020 10:12 PM
08-06-2020, 02:54 PM Go to last post
5 521

4x a week U/L weighted calisthenics alternating with U/L power lifting?!

Had a light bulb go off in my head. I've been running an U/L split 4x a week doing weighted calisthenics. I also like power lifting so I thought, why not do the first U/L in the week weighted calisthenics style and then the second U/L power lifting style for low reps? Normally I would alternate...

Animal2692‎, 08-05-2020 06:36 PM
08-06-2020, 06:07 AM Go to last post
10 546

Fierce 5 Deload or not?

I did Deadlifts 350lbs on Wednesday 2 weeks ago with the rep results 4/3/3 so I failed and had to try again next week. So I did 350 lbs again on Monday Last week and that time I got 5/5/5! Now on Friday last week I did the deadlifts again but now somehow i I got 5/5/4 and failed the last rep...

humbaga21‎, 08-05-2020 06:06 PM
08-06-2020, 01:32 AM Go to last post
2 464

Any good free mass building programs?

I am wondering if there is any good mass building programs out there that are free and how to find them. I would like to grow more size and strength but for the 2 years I’ve been working out I haven’t really followed a program or diet and I would like to start. Thank you!

JustinSmith52‎, 08-05-2020 08:59 AM
08-05-2020, 10:44 AM Go to last post
3 610

How's this ab workout? What do you guys think about this ab workout? Il looking for something to train my abs on Saturday since my gym is closed on weekends, rather than doing nothing I'd rather train my core which I never isolate in the gym Is that workout I liked...

Datboileg‎, 07-27-2020 04:52 PM
08-05-2020, 10:21 AM Go to last post
5 1,445

Poll Poll: How Do I Make CrossFit Compatible With My Goals?

TLDR: My main goal is to look like the men in the photos I attached, and I started out skinny-fat and have made some progress since but plateaued. Should I change nothing, add progressive overload lifting after CrossFit classes, or replace the pre-written daily workouts with my own programming? ...

greglevine‎, 08-04-2020 11:36 PM
08-05-2020, 05:37 AM Go to last post
4 707

Looking for a workout pertaining to my goal.

Hello everyone, I am a total beginner. I am 20 years old and pretty much shy when it comes to lifting. I would mainly go to the gym by myself, but I can never really stick to an actual plan because I am totally lost. I am currently 165 lbs at 5'5 I used to weigh 180 lbs then proceeded to...

Ryanx19‎, 08-04-2020 01:52 AM
08-05-2020, 01:32 AM Go to last post
10 881

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