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Forum: Workout Programs

What workout is best for your goal?

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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
25 Pages
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Yesterday, 08:42 AM Go to last post
735 290,406

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
90 Pages
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06-21-2018, 05:13 PM Go to last post
2,697 633,173

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
190 Pages
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06-21-2018, 09:21 AM Go to last post
5,685 740,457

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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06-15-2018, 06:17 AM Go to last post
633 817,277

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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06-13-2018, 01:11 PM Go to last post
516 256,321

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
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04-12-2018, 12:55 AM Go to last post
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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
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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 58,958

GZCLP- did i chose good accessories for my goals? is this the right program?

this is the template, I will run it probably 3 times a week. first exercise setXrep scheme for fails handling: 3X5->4X4->5X3->6X2->deload 15% & start over. second & third exercises: 3X10->3X8->3X6->deload 15% & start over. rest: if succeeded 12 reps increase...

666pluto‎, Yesterday 01:04 AM
Today, 12:12 AM Go to last post
5 177

Post please suggest a strength/powerlifting program

hello been working out since 2015 ( on and off, taking weeks/months off due to injuries and stuff, trying different programs etc) but started working out regularly since 1st jan 2018 and i would consider myself an intermediate lifter. currently i am on Coolcicada's Push/Pull/Legs Routine ...

R3CKY‎, Yesterday 08:40 AM
Yesterday, 11:46 PM Go to last post
4 131

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
Yesterday, 10:46 PM Go to last post
25 1,084

Are 5x5 programs BS?

Well I've been doing ICF 5x5 since january and making some great gains strength wise and noticed getting bigger but mainly fat, Still fairly lean as my jawline is still sharp :D. I've been reading up on 5x5s and hearing the whole building a foundation then isolation movements is bs, I've found no...

mdtam21‎, Yesterday 12:36 PM
Yesterday, 10:35 PM Go to last post
2 154

Help with 4 day split

G'day ladies and gents! I started working out 4 months ago after a long break. I still haven't found a program that's good enough for me and that I'd stick with. This is because I work shifts (3 day shifts, 2 night shifts, 5 off; shifts are 12hr long) and I can only workout just before night...

Fitsy‎, Yesterday 10:14 PM
Yesterday, 10:28 PM Go to last post
1 78

Balancing workout schedule

Hey all here's what I do. My work schedule is Tues-Sat Mon-Sat mornings I do 2 sets 20 pushups (using perfect pushup things) then I do 3 sets of pullups (about 5 each with assistance bands 5 min rests) At work on my breaks l do chest flys on tues, zottoman curls wed, reverse flys thurs,...

SMAZAZEL‎, Yesterday 08:36 AM
Yesterday, 09:50 PM Go to last post
11 165

Will this workout routine grow my chest?

Okay so I have been doing this routine now for just over a month now. I am growing and getting bigger, putting on 1 pound a week or just over. One thing I’m worried about is my chest isn’t growing much or very quickly. My left peck is a lot smaller than my right, they have grown a bit but since...

Harveyl12‎, Yesterday 02:42 PM
2 104

teen bodybuilding

Hi im 15 truing 16 in a month ive been lifting/ eating correctly for about 6-7 months. I used to deadlifts and play around with random weights here and there for about a year though. my new workout split that im starting next week is going to be: chest, back, legs Mondays and Thursdays - arms and...

jake272002‎, Yesterday 03:55 PM
2 99

Exclamation Advice for first time mass gaining

hey guys. i’m 5’11, weigh about 135, and i have just purchased Optimum Nutrition Serious Mass. I really need some advice as far as DIETING, and WORKOUT ROUTINE in order to maximize the gaining of muscle mass/weight, as well as being healthy and staying cut. Thanks.

kxngsammy‎, Yesterday 05:16 PM
3 154

Endurance/top end endurance training programs

Hey guys! Long time lurker first time poster! I'm building a new macrocycle that's due to last about 24weeks. The macro goal is to improve all round fitness in a functional capacity. The mesos are as follows- strength/hypertrophy/endurance/fitness For strength I am running smolovjr squat...

AJ3237‎, 06-21-2018 12:56 AM
Yesterday, 06:50 PM Go to last post
28 497

Latest frequency study


TAWS6‎, Yesterday 10:12 AM
Yesterday, 04:19 PM Go to last post
3 185

Tier System by Joe Kenn Applications

Hello all! I have recently learned about the tier system by Joe Kenn of the Carolina Panthers. I read about it in his book: strength training playbook for coaches. I love the versatility of it and as a former athlete it really appeals to me the way it can be setup. My question is this: is...

jenkinsjohn632‎, Yesterday 04:07 PM
Yesterday, 04:07 PM Go to last post
0 93

How much cardio is the right amount?

I’ve been lifting for a couple of years now and I’d say I’ve gotten very much stronger overall, but I still don’t have the definition and tone I want. I recently changed my diet and got strict on tracking macros. But I know I must do cardio to help burn off that extra fat. I lift Monday through...

danny2521‎, 06-20-2018 07:34 PM
Yesterday, 04:01 PM Go to last post
9 339

Advice on changing workout to continue bulking

Here's my current stats and workout (pic attached): 5'7" 150lb ~14% bf age: 27 Gained about 8lbs in the last six months by eating about 3400 calories a day (50 carbs, 30 fat, 20 protein). About a month ago I realized I was putting on too much fat so I dropped down to what I figure is...

univers0‎, 06-21-2018 01:16 PM
Yesterday, 03:54 PM Go to last post
6 189

Talking Time to start my bulk - whatcha think?

What is up guys ? So I have officially cut down to under 150lbs and have gotten rid of a lot of previous body fat. Pretty much all that is left is lower back/love handles which drives me crazy, but I think I should probably just bulk from here as I already just look skinny. Let me show you...

spencerheadrick‎, 06-20-2018 11:06 PM
Yesterday, 02:40 PM Go to last post
22 551

Trying to balance growth with fat loss - would love input on current program

Hey everyone, I'm coming off of a bulk and, like so many of you, want to continue growing while also losing some really stubborn fat. Right now, I'm at about 20-22 percent body fat weighing 212 in the AM. Below is my current program: Workout:'s Muscle Building Routine...

MichaelPatrickM‎, Yesterday 12:06 PM
Yesterday, 02:01 PM Go to last post
2 124

How long does a certain amount of weight stay effective?

A buddy of mine decided to buy the Mike Thurston beginner/intermediate program and shared the routine with me (I think it was like 30ish euros). It's interesting because it actually looks like a well thought out program which is carefully constructed in terms of building up volume and manipulating...

LawStudent1993‎, Yesterday 12:52 PM
Yesterday, 01:16 PM Go to last post
1 118

Stronglifts 5x5.thoughts???

Anyone had good results with sl 5x5? I'm brand new to lifting I have bought a squat rack.adjustable bench . Olympic bar and 250 lbs of plates..ez curl bar and dumbbells from 5lbs to 50lbs... I'm 6'. 241lbs. 30ish bf So far I benched 145 for 3x8 Deadlift 200 Squat 135..but was sore as...

drillking83‎, 06-20-2018 07:52 PM
Yesterday, 12:00 PM Go to last post
4 312

Should I change my program?

Hi. I asked for an opinon here: h ttps:// As I understand I need to bulk. I'm currently doing PHUL which is a program for intermediate lifters. I've made this decision because I've tried Fierce 5 but my job requires riding the bike for 6 hours a...

alexs1998‎, Yesterday 04:05 AM
Yesterday, 11:36 AM Go to last post
3 242

Stronglifts 5x5. Thoughts??

Anyone had good results with sl 5x5? I'm brand new to lifting I have bought a squat rack.adjustable bench . Olympic bar and 250 lbs of plates..ez curl bar and dumbbells from 5lbs to 50lbs... I'm 6'. 241lbs. 30ish bf So far I benched 145 for 3x8 Deadlift 200 Squat 135..but was sore as...

drillking83‎, 06-20-2018 07:04 PM
Yesterday, 10:11 AM Go to last post
11 565

Question The Importance of Tracking Progress in Terms of Figures?

Been working out since December 4, 2016. I've been seeing a lot of progress via looking at the mirrors, taking selfies, and listening to other people's comments (without fishing for compliments)... but I haven't tracked my progress in terms of weight, body fat, size, etc. for fear that I might fall...

magicbunny87‎, Yesterday 04:17 AM
Yesterday, 09:47 AM Go to last post
5 232

Fierce 5

I mean If i look at the novice program there's really not a lot of exercises that you do, does this not mean that you do not train all targets of your muscle. If you only do bench press how is that any good? or is this just a good program to start on and use for a while till you are more used to...

bruhpro‎, 06-21-2018 09:19 PM
Yesterday, 09:43 AM Go to last post
12 322

Looking for critiques and advice

Hey guys I’ve been hitting the gym for both strength gains and size gains. I’m in the Army, currently deployed, and have been working out for two years now. I mainly have two things to ask. 1) if you had unlimited time per day to work out, unlimited free food/supplements to consume, and your...

ToldenUAS‎, Yesterday 09:35 AM
Yesterday, 09:35 AM Go to last post
0 99

Critique my new program

Hi guys, What do you think of my new workout program? I'm a big fan of the upper/lower splits however I am constrained to 45 minutes per session and I wouldn't be able to finish an upper or lower workout in that time limit. I'm hitting legs only once a week, as I think that my legs are already...

jamb1‎, Yesterday 05:29 AM
Yesterday, 09:27 AM Go to last post
3 180

All Pro Intermediate Split Change Rep Progression to Weight Progression?

Hey Guys, I've been on the All Pro Intermediate workout plan for a solid year and a half doing the All Pro Split Routine (please see below). I have made amazing gains during this time but for the past four months I've run into a problem. This program is built around a five week rep progression...

dobop711‎, 06-21-2018 02:47 PM
Yesterday, 09:16 AM Go to last post
3 266

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