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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
278 Pages
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8,330 1,336,860

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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06-26-2020, 12:45 PM Go to last post
674 657,922

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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06-22-2020, 09:33 AM Go to last post
949 788,402

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
99 Pages
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2,967 1,032,621

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
79 237,632

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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03-01-2020, 04:43 PM Go to last post
683 1,207,551

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 2,541,285

Help with home workout with limited equipment

Hi All! I'm looking for a little advice if anyone can help. I'm a 40 year old guy. Haven't been lifting for a few years and want to put back on a little muscle. The problem is that I don't live near any gyms! So, for equipment I only have a bench press bench with leg curl/extension attached...

Howser80‎, Today 12:25 AM
Today, 02:21 PM Go to last post
4 224

Looking to become fit but need help!

Hello everyone I am 26 F. I weigh 115 lbs and I am 4'11. I never did any sport and did not participate in gym growing up. I now want to get fit. I have been to a gym 5 times in my life I only know how to use a treadmill, elipitical and a bike. I am also pregnant so I want to build some strength...

ana550‎, Today 01:01 PM
1 77

Strength and cut am I doing it right ?

Hey last months I used to do Mon -back bicep Tuesday -shoulders Wednesday-legs Thursday- chest and tricep Friday -shoulders I Was happy af now my mate made me to do it like that and I’m concerned that something isn’t right with my gains so I’m asking u guys what could I change ? Or do...

koxlufa‎, Today 12:21 PM
2 109

Simple but effective hypertrophy program?

Strength is a plus but I really want to look better. Push pull legs? Bro split? Tell me what has worked for you! Thanks Been working out on and off for 11 years

CCtheBEAST‎, Today 07:05 AM
6 180

Proven home workout program - link needed!

Hi, I haven't exercised in a long time but I have a fairly active job. I'm looking for a proven home workout program and was wondering if anybody could link me to one please. I have fairly limited equipment ie some dumbbells and weights upto about 45kg and no bench. I have a mat and elastic...

Lewey1988‎, Today 12:24 PM
1 88

Taking long breaks mid workout

I prefer to work out during my work hours due to my schedule, problem is I have to pick up calls when they come in which can last 15-20 minutes at times. Does this cause a negative impact if you stop for that long in the middle of a hard workout, cool down, and then restart again? On average this...

fstep‎, Today 09:58 AM
2 110

May I have feedback on this plan?

I'm a 36 year old male and weight about 145 lbs. My goal is to put on about 20 lbs of muscle. Given the current circumstances I don't have access to a gym or weights, so I put together this routine to follow and would like some feedback. I am also working on eating 3,000 calories a day apart...

slimchopra‎, Yesterday 01:47 PM
Today, 08:20 AM Go to last post
5 273

Feedback on my plan would be really Appreciated

Hi everyone, I have made a workout plan and been following it for about a month now. Age: 17 Height: 174cm Weight: 71.5kg I have access to a power rack with cable machine and have barbells and dumbells. I am doing it 3 days a week with a full body programme. The number of reps...

Z4MSupreme‎, Today 07:46 AM
5 145

Garage garage garage big.

I have 1 ez bar and 20kg. I have been doing Press ups Ring rows leaning back ones Bodyweight squats Lunges. Long fast walks 3 miles 2-3 times a week

Stormbitch‎, Yesterday 03:05 PM
6 227

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
14 Pages
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Today, 05:21 AM Go to last post
407 92,270

Post How to you guys feel about a Upper/Lower 6 day split?

The last year I've done PPLx5 and I love it but during the quarantine I switched to full body x3 and have seen great gains. I just hate doing legs with upper body. I'm thinking of taking the same amount of volume from my full body x3 and splitting it up into an upper / lower x6 split. Thoughts?

xSKoRM‎, 06-29-2020 07:00 PM
Today, 01:40 AM Go to last post
14 636

Question Fierece 5 Novice Bicep Curl and SuperSet Question

Hey Guys, For bicep curls is it barbell curls or any curls e.g. incline/normal dumbbell curls? In regards to the supersets. Does one do two exercises back to back for all 3 sets or back to back and rest in between sets e.g 1 set bi's then 1 set tri', rest then 2 set of bi's and 2 set of...

fattofame3‎, 06-30-2020 08:59 PM
Yesterday, 06:36 PM Go to last post
14 445

Fierce 5 novice

So I’ve been doing fierce 5 for about 5 months and I absolutely have loved it. I’m 5’8 145 pounds and when I started this program on Feb 4th I was 137 pounds and today I weigh in at 145.2. So I’m hitting my lean average of about 0.5 a week. The first month of feb I was trying to figure out my...

Calikid32190‎, 06-30-2020 06:54 PM
Yesterday, 02:22 PM Go to last post
7 456

Adjustable dumbbells with a bar

I would like to set up a home gym. I think I found the bench and rack I want to use, but i was going to get some adjustable dumbbells that I could also turn into a bar for squats, bench and deadlift. Because of that, I need the dumbbells to go up to 75 or 100 lbs. It's tough finding this exact...

CountryGravy‎, Yesterday 11:53 AM
Yesterday, 01:10 PM Go to last post
7 291

Talking Need to lose 33kg

Hi all, My name is Dario and I am from Brisbane in Australia. I have been working out on and off since 1986, but this year I need to lose weight as I am turning 50 at the end of this year and my doctor has informed me that I have got a 33% chance of developing diabetes in my later years. ...

DarioWestern‎, Yesterday 05:01 AM
Yesterday, 11:12 AM Go to last post
3 295

Help with new program

Hi, I'm 17 years old, 70kg bodyweight 5' 9", and would say that I have been training seriously now for almost a year. I've put on decent size and have predominantly done hypertrophy training where I currently do each muscle group twice a week. I'm thinking of switching it up as I'd like to...

ellis5052‎, Yesterday 09:02 AM
Yesterday, 10:20 AM Go to last post
3 226

Looking for a squat substitution in home program

Hi everyone. I am currently doing a PPLPPLr home exercise program using dumbbells only, as gyms remain closed in my area. I am seeking help with my leg day, which currently looks like this: Goblet squats 3x20+ (1-2 RIR) RDL's 3x20 (1-2 RIR) Bulgarian split squats 3x12-15 (1-2 RIR) Single leg...

jg8181‎, 06-25-2020 05:21 AM
Yesterday, 10:14 AM Go to last post
13 1,316

I'm new on forum pls advise

Hi everyone . I'm Eamonn . 16St 44yrs old and been training in my garage a year or so . I have some ****ty stuff but it gives good resistance. My BP 3x10 at 80kg Barbell curl is 3x10 at 43kg Ohp is 3x10 at 47kg Tricep pushing 3x10 at 35kg Are these numbers ok . What should I be aiming...

epons400‎, Yesterday 02:48 AM
Yesterday, 04:26 AM Go to last post
5 358
Yesterday, 04:22 AM Go to last post
7 439

Routine for unlimited time

Hi everyone, I've just graduated college and I won't be starting work until next year. With everything that's going on with corona I'm stuck at home with access to a bench, two bars, two dumbbells, a squat rack and about 150kg in weights. As such, I basically have an unlimited amount of time...

hankscorpion‎, Yesterday 03:00 AM
Yesterday, 04:09 AM Go to last post
1 312

Beginner Here

Hi all, I hope you are well. I have read a lot of stuff on this forum the past few days, and would like some feedback on what I am doing right now, and to explain some of my background in DETAIL to help. So back in February 2019 - July 2019. I had no clue about what I was doing. I went on a...

HelixFuse‎, 06-28-2020 11:20 AM
Yesterday, 03:59 AM Go to last post
6 753

Exclamation Full body twice a week and upper once a week?

Soon, I will (hopefully) be going back to Uni, and I want to try and be in the gym as little as possible so I don't get sick. Is moving from a UL Split to full body twice a week and upper once a week going to affect my progress significantly?

schoolstrength‎, 06-30-2020 01:11 PM
Yesterday, 02:58 AM Go to last post
17 484

Can anyone recommend a weight trianing program for someone with bad knee and elblow?

I have tendonitis in both my right knee and right elbow. Both have been this way for years, it's not real bad, I can more or less work around it until (or if) they both heal. Can anyone recommend me a good training program with such injuries? Could I do Fierce Five and simply make substitutes?...

Wendal‎, 06-30-2020 01:09 PM
06-30-2020, 02:22 PM Go to last post
2 310

Looking for input on how to set up a fitness competition between 10 friends.

I’m looking for some experienced input please. A group of about ten friends and I are looking to do a fitness competition over the course of 3 months. What is the best way to make this competitive and fair for all involved. It’s all guys in our 30s. We were thinking body fat percentage lost as we...

kskelly‎, 06-27-2020 08:44 PM
06-30-2020, 12:46 PM Go to last post
18 950

Smile Is my Upper/Lower workout program good ?

Hello guys this is a routine i have designed. I have been doing bodybuilding for 8 months age 25, lenght 1.83 cm, weight 80 kg upper body bench press 4x10-8-8-6 db rows 4x10-8-8-6 ohp 4x10-8-8-6 lat pulldown 3x10-8-6 incline db 3x10-8-6 v lateral raises 3x10-8-6 super set triceps dips v...

sensiz62‎, 06-30-2020 04:56 AM
06-30-2020, 11:58 AM Go to last post
8 509

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