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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 08:53 AM
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Today, 03:38 PM Go to last post
6,766 881,192

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 02:07 PM
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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 07:27 PM
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Today, 06:40 AM Go to last post
586 339,535

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 07:55 AM
29 Pages
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Yesterday, 09:21 AM Go to last post
847 406,113

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 12:51 PM
23 Pages
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12-24-2018, 12:00 PM Go to last post
661 900,593

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 5,170

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 07:00 AM
2 Pages
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11-19-2018, 08:39 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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,014,057

Conflicting information! Could someone clarify?

Hi guys, So I've been training for some time now using advice from these boards, and my strength has increased. As my strength slows down I was looking to hire a PT. I found this PT who looks insane, has trained clients who all look insane and one has went on to be a PT himself (he also looks...

FDRD1‎, Today 03:40 PM
Today, 04:05 PM Go to last post
3 22

I Need Help.

Hello Guys, I’am 19 years old, about 5'11" and 176 pounds . I’ve been lifting for a year. My Progress: Squat - 45 lbs 3x5 - Now - 203 lbs Deadlift - 132 lbs 3x5 - Now - 315 lbs OHP - 45 lbs 3x5 Now - 110 lbs Bench - 45 lbs 3x5 Now - 155 lbs

GeloHF‎, Today 09:32 AM
Today, 03:59 PM Go to last post
8 196

Alternating between strength and hypertrophy

Hey all, Not entirely new to these forums as I've been a lurker on and off for a time. Let's get to business. For the past 6 years I've been engaging in aerobic exercises with some weightlifting as I used to be super fat and I hit a low of 12%BF up from an ugly 35-40%BF and it worked to help...

DJRipa‎, 01-18-2019 08:50 PM
4 Pages
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91 1,692

5/3/1 bbb and the length of the program

It’s 5/3/1 bbb my lifts are 240 bench, 140 ohp( this seems so hard to progress lol), squat 320, dl 350. This is my 6th cycle should I run the program until I start to pleateua ? Chest day: 5/3/1 bench, incline bench 5x10 (or shoulder press not sure if I should keep shoulder with shoulder day or...

bojanglez34‎, Today 02:31 PM
2 42

Does my Routine need improvement? (Hypertrophy focus)

I have been doing this PPL program for about 2 weeks now and I really enjoy it. I wanted to post it here and make sure I have a good balance and enough volume per week for hypertrophy. I do not know enough to judge it myself so I wanted to get feedback from more knowledgeable individuals. All...

Zielink‎, 01-20-2019 12:31 PM
Today, 02:49 PM Go to last post
4 229

Unhappy Transition from 3x10 to 5x5 what working weight to use?

I am currently on a cut (200lbs down from 216lbs) on week 8 of a P/P/L variant of my own (with linear progression) and have decided to drop doing 3x10 and start 5x5 to get my strength up a bit on the main compounds and leaving the rest of the accessory work as 3x10. TLDR: I was wondering what...

johndoethethird‎, Today 01:18 PM
Today, 02:39 PM Go to last post
6 117

Fierce 5 substitution questions

I have a few questions about tuning the routine I'm doing now, they namely center on reps. I've noticed that a lot of the time in the listed programs when a more "isolation" movement is swapped in for a bigger lift, the rep range goes up a notch. An example being in the dumbbell program, when split...

CommanderFun‎, Yesterday 04:53 PM
Today, 02:13 PM Go to last post
5 208

Should I switch to a powerlifting program?

I've been lifting for around 1.5 years and running Viking's Bare Bone Series for around a year by now. I can say I'm pretty comfortable with major compound exercises (deadlift, squat, barbell row, bench and overhead press), but I'm used to performing this lifts in high volume (as written in the...

ShellRox‎, Today 05:09 AM
Today, 01:58 PM Go to last post
12 249

Question Operator training program

How would an operator train ? A guy in my gym says he runs tactical barbell and I can’t find what the routine is without paying for the book. I read reviews that said it isn’t all that. What would an effective routine consist of ? Other than strength work what type of other excercises are there...

JakeNoSnake98‎, 01-20-2019 02:54 PM
16 454

I've read all the programs. Need help critiquing what I have put together.

Hi, Can you please let me know what you think about the below workout I designed. I plan to start this program in a couple weeks. I've been told that I do too many isolation exercises and that I need to add in more compound movements. I think that this program might solve that. Let me know your...

fdsa487‎, Today 12:02 PM
Today, 01:08 PM Go to last post
6 150

Looking for a coach / program since power lifting isn't getting it done.

How do I find a good coach in my area for building an aesthetic physique while still maintaining my strength, or do I even need one? I've done power lifting for the last 3 years and it isn't building the physique I want. As my coach kept telling me over and over that I wouldn't get stronger...

thatgingerbeard‎, Today 10:11 AM
Today, 12:20 PM Go to last post
5 165

Need workout program help

Hello , have been going to the gym for 4 months , My end goal is to gain mass and be bulky. I’m currently doing a 6 day split but have researched that’s no good. I don’t have a bar at my gym but use dumbbells and a bench for replacement . just eating clean, high protein high calorie diet . Cardio...

sha28‎, Today 11:33 AM
1 94

Exclamation Vikings's Bare Bones Series

Hi guys I am returning to Viking1992's Upper/Lower 4 day split today after finishing madcow's 5x5 workout where I plateaued pretty much everywhere on the main lifts. My question is to which weight I should return on the U/L split? I can't possibly continue with the numbers that I had when I...

BotoX888‎, Today 11:06 AM
1 89

Question Advice for a Beginner

After a pretty shocking DEXA scan (28% BF) I’ve begun a simple routine and hope to change my body comp. drastically. I’ve been completing the following every other day for the past few weeks: - Leg Press 3x20 at 70 lbs - Calf Raises 3x20 at 80 lbs - Lat Pull Down 3x12 at 40 lbs - Tricep...

arbitraryname30‎, Yesterday 10:43 AM
4 194

Smile Vikings bare bones

Hey guys, been working out years off and on. I am 39 and looking for a routine to put size on. Been through the full body routines and some 5 day splits. My main goal is size and my diet is in check. Just seeing what you guys think about vikings bare bones u/l/p/p/l. It goods interesting to me....

tdog1980‎, Today 09:02 AM
Today, 11:12 AM Go to last post
4 144

Back, shoulders and arms soreness

Lately, I have not been getting sore after lifting back, biceps or shoulders and I do not know why. I have gone heavier for less reps, I have gone lighter with more reps. I have done super sets and I have tried pauses with a slow release. None of these are helping and I don't know why? Could any...

MickeyMoves‎, Today 06:32 AM
9 232

Bulking & Cutting: Switch up the split?

Hey all. This is a question for everyone who follows the method of cutting and bulking. For years, I’ve done it but have usually kept the same frequency of workouts per week. I usually do 4 days per week (2 on, 1 off, 1 on, 1 off, 1 on, 1 off). The amount of time spent on each workout is...

saibasabu‎, Today 03:33 AM
Today, 09:49 AM Go to last post
3 207

24 weeks till i'm 30!!

Ladies and Gents, I have just over 24 weeks till i hit the big 3 0. I am currently sat at around 13st and would say about 20%bf. I train 5 times a week ( mon-fri ) and do chest, shoulders, back, legs, arms on their own days. I want to be in the best shape of my life for my 30th and...

lewishayward‎, Today 09:41 AM
0 91

Talking 8 week challenge: program PDF + Accountability

I've completed my first week of an 8 week challenge I created!! I'm so excited! Attached is my current physique and the program I created (of course progressive overload is key). Anyone interested in me updating every week? If yes, what kind of updates (e.g. weight, pics, waist, etc.)? Also, I...

content1234‎, 01-19-2019 01:13 PM
11 483

Newbie looking for advice

Just started working out 2 weeks ago, training for a power test for my local PD. Just turned 39 and when I started I weighed in at 205 pounds. I have been lifting with a bowflex I picked up on CL for $175 bucks. Works for me. Background.. I am 6'3 and drink soda and beer like its water. Eat...

ramhunter9‎, Yesterday 09:00 AM
12 395

What do you think of my workout plan?

I am 6 months into my weight training, i started out with fullbody workouts for first couple months then i started doing the traditional “bro splits” but i felt like i wasn’t hitting my muscles as frequently as i should be considering the fact that i’m fairly new or basically a beginner. So i...

AniketRudraksha‎, 01-20-2019 05:15 PM
Today, 07:59 AM Go to last post
9 384

Unhappy Lost in a sea of information online and have confused myself in what I should be doi

Hi there . Been a fan of all the help on here and the non BS approach since discovering the forum a few months ago and looking at the transformations and comment on here it’s something I am interested in doing or just getting more info and help as I am somewhat clueless at times. Please go easy...

Jayraf‎, 01-04-2019 04:53 AM
Today, 07:27 AM Go to last post
26 793

Question Newbie Looking For Advice!

Hey guys! I've browsed this forum for a while now, and want to really get serious about the gym and my nutrition. Overall, I just don't like the way my body looks, and I've come to the realization that I should do something about it instead of just complaining about it. Im 21 5'9" and about 140...

RyanT1997‎, Yesterday 03:06 PM
Today, 07:25 AM Go to last post
6 241

Cut or bulk?

Hey All, Little Background info: im 24 just started going back to the gym, used to workout a lot in high school and built some muscle(football player, linebacker). But since then I haven’t been in a gym and have definitely put on some fat. Im 5’11 235lbs. I want to build muscle mass of course,...

cvandiver94‎, Yesterday 04:52 PM
2 160

Don't know what to do now (Program wise)

Hello everyone, I'm an amateur(ish) trainer and I'm not sure what I'm suppose to do right now to progress. My stats are : 70kg, 1.78 meters. I currently run the Fierce 5 program and I've hit a wall twice. I couldn't get 3x5 OHP 52.5kg twice, so I deloaded and got from 45kg back to...

Ruthenz‎, 01-20-2019 12:10 PM
4 251

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