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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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08-07-2020, 02:18 PM Go to last post
8,456 1,368,291

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 1,053,582

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 1,227,640

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
951 812,025

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
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07-07-2020, 04:41 PM Go to last post
675 677,950

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
1 2 3
06-20-2020, 11:55 PM Go to last post
79 249,680

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 2,571,904

Should I keep bulking cut or what have I made any good progress at all?

Hey guys I’ve been lifting around 2 years but I don’t know if I should cut I want to be aesthetic but do you guys think I have a good enough foundation to cut and based on the pictures in my bodyspace sorry bro’s I couldn’t post them on here it said I need a minimum of 50 posts first but anyways...

lightning32‎, Today 12:09 PM
Today, 05:10 PM Go to last post
3 124

My Split Muscle Building Routine

Hi everyone, long time lurker here! I've been hitting the gym for a year and a half now and due to work schedules (recently found a job :D), I've decided to update my gym routine. My idea is to hit the gym everyday (either to do cardio in a off day or muscle building) and, by searching on...

joaoasilva‎, Today 11:23 AM
21 218

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
1 2 3
66 17,495

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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472 111,240

Question Is this routine ok?

I am currently doing a full body weightlifting routine 3 days a week and I feel like it isn't enough. Would it be advisable to do a calisthenics workout like push ups, pull ups, and dips in between my weightlifting days and a rest day once a week or is this to much? Thanks.

Duncanmarine34‎, Today 01:21 PM
Today, 01:22 PM Go to last post
1 101

Please Help BULK with workout routine with closed gyms

Hi all, Im a 50yo male who has been with an online trainer since 2/2020. I weighed 145lbs at 22%body fat. Gyms closed and are still closed in NJ so doing a lot of bands and dumbell workouts. Followed strict macros diet and now I weigh 125lbs and 12-15% body fat. Now I look fairly lean though...

njneh‎, Today 01:21 PM
Today, 01:21 PM Go to last post
0 90

low heart rate?

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

Taatz‎, 08-07-2020 12:13 PM
Today, 12:44 PM Go to last post
11 487

Can't deadlift at my apartments

I can't deadlift at my apartments. I have a squat rack and a bench with a decent amount of weights. I also have to 2 20 lb dumbbells, a pull-up bar, and a standard Olympic barbell. I can do rdls because they don't hit the ground. Any advice on either building or maintaining deadlift strength?

burningfat026‎, Yesterday 10:40 PM
5 247

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
Today, 11:13 AM Go to last post
7 1,635

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, Yesterday 11:55 AM
Today, 11:03 AM Go to last post
6 329

Splitting Light and Heavy Days?

Hi. What do you guys think. Is it better to split up strength work for a few weeks and then hypertrophy. Or maybe weekly, Or is it best to try to do both strength and hypertrophy in the same workout / set. Thanks.

Rockslydes‎, Today 10:08 AM
Today, 10:38 AM Go to last post
2 84

Need a 6 Month Bodybuilding Program

Been in the gym for years ... 170 lbs and 5'11" ... I enjoy going to the gym 6 days per week and training hard but progress seems to have reached a plateau the last few years. I have a 6 month period to get into the best shape possible. Most of the programs seem to be about 8 to 12 weeks ......

matt121212‎, Today 02:15 AM
Today, 07:57 AM Go to last post
7 248

Can you please help me make an upper body routine?

Hi everyone! I'd really like to ask for your help in creating an upper body routine. I don't feel like going to the gym due to COVID-19. However, I work remotely and my hobby is programming, so I have started gaining weight. My goal isn't to build big muscle. I've tried that before (when gyms were...

Elaol‎, Today 07:53 AM
Today, 07:53 AM Go to last post
0 100


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, 08-07-2020 04:12 AM
19 627

How do I get back to gym workouts after home workouts in lockdown?

Ok so before lockdown I only went gym 3-4 times a week. Busier with work couldn't go all the time. So during lockdown I ended up working out way more during lockdown maybe 6/7 times week sometimes twice a day . I was doing instagram lives like Monday: Full body Tuesday: Upper Body : ...

Mysty211‎, Today 06:57 AM
Today, 06:57 AM Go to last post
0 128

Moving from bodyweight exercises to gym

My background: I'm totally new to the gym. In the beginning of the year I started to workout using bodyweight exercises. Pull ups, inverted rows, push ups, dips and squats. I considered myself skinny fat - 186cm, 80 kg and 98cm waist. I decided to lose my belly fat first. Been on calorie...

imperfectum‎, Today 03:48 AM
0 163

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
Today, 03:45 AM Go to last post
6 575

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, 01:15 AM Go to last post
4 595

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, Yesterday 02:32 PM
Yesterday, 05:19 PM Go to last post
8 337

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
Yesterday, 05:16 PM Go to last post
3 688

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, Yesterday 10:18 AM
Yesterday, 12:37 PM Go to last post
3 269

“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, Yesterday 12:15 PM
Yesterday, 12:28 PM Go to last post
1 300

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
Yesterday, 05:15 AM Go to last post
5 602

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, 08-07-2020 08:48 AM
08-07-2020, 06:07 PM Go to last post
6 418

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, 08-07-2020 12:40 PM
08-07-2020, 01:15 PM Go to last post
2 354

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