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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
272 Pages
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8,141 1,280,353

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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04-02-2020, 05:17 AM Go to last post
671 616,107

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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2,955 991,664

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
1 2 3 4 5 ... 23
03-01-2020, 04:43 PM Go to last post
683 1,169,208

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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01-09-2020, 01:34 PM Go to last post
945 740,966

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
09-06-2019, 12:41 AM Go to last post
72 212,472

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 2,483,197

Talking Looking for women’s workout

I was working through Arnold’s blueprint to cut when I was told that because I’m a female, I shouldn’t be doing a routine suited for men but I throughly enjoy the set up, and the planning of the blueprint to cut. Do any of you have any suggestions of a workout plan designed for women that has a...

Meezer25‎, Today 10:19 PM
Today, 10:19 PM Go to last post
0 54

Question Can PPL be done all in one day, twice a week?

As title says. Can PPL be done all in one day, twice a week? For example; Monday: PPL Wednesday cardio such as swimming Friday: PPL I understand this would take a few hours in the gym twice a week and will be exhausted however all muscles are being worked out twice a week, the same as with...

JoeTrier1‎, Today 04:03 AM
Today, 08:41 PM Go to last post
15 468

Bands and the eccentric

Working with resistance bands as of late, I’m disappointed in how easy the eccentric portions of exercises are due to the band losing tension as it shortens. How big of a discrepancy is this compared to free weights and their effectiveness in hypertrophy? I’m taking the negatives almost...

Xpiro‎, Today 04:06 PM
Today, 07:18 PM Go to last post
3 152

Advice on home routine

Okay so first a bit about myself I'm a 5'8 25M, 135lbs. I started working out about a year ago, I started at 120lbs and the past few months exercising have been on and off because of lack of motivation and consistency on my part which won't be a problem anymore since I want to make the best of my...

javster2‎, Today 04:26 PM
Today, 05:19 PM Go to last post
1 138

Greg Nuckols on how to count volume

I know this is redundant for some but I find this article useful for those that like having their own routine. Tl;DR: "Lastly, there’s the way I personally like to measure training volume: number of hard sets, or...

Animal2692‎, Yesterday 09:52 AM
Today, 03:31 PM Go to last post
11 534

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
9 Pages
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Today, 03:10 PM Go to last post
248 52,654


Struggling to build muscle, increase power and have good cardio for my wrestling. Anyone know how I can split these 3 over 7 days. Thanks.

MoNsteR4507‎, Yesterday 01:35 PM
Today, 04:51 AM Go to last post
2 259

Skinny workouts

I’m a skinny guy and I’m wondering what are some workouts to build muscle and what kind of diet should I have?

Lilbro9900‎, Today 04:42 AM
1 222

Sean Nalewanyj on why most home workouts suck "Whether you're training at the gym or bodybuilding at home..whether you're doing 5 reps per set or 50...whether you're lifting dumbbells, resistance bands, backpacks, bags of rice, or the family dog... The underlying stimulus that triggers the muscle building...

Animal2692‎, 04-05-2020 08:20 AM
3 Pages
1 2 3
Yesterday, 11:50 PM Go to last post
72 1,949

Upper/Lower Sandbag Routine

I run All Pro's Upper/Lower Split and love it. It fits well with my schedule. With gyms closed and this summer I won't have access to a gym either, I decided to buy a 60lb sandbag. I also have a jump rope, cycling, push up bars, and one 15lb kettle bell. I am trying to mimic my current split....

AgPilot‎, 03-26-2020 07:00 PM
Yesterday, 08:48 PM Go to last post
10 1,572

Beginner - in a bad shape - help needed setting up a home workout schedule

Hi guys, this world lockdown made me thinking that I really should workout now. Too much eating and baking to kill the time haha.. Some information about me and the equipment at home Me Age: 28 Height: 1.80cm (5 feet 10) Weight: 80kg (177lbs)

TooFatRN‎, 04-01-2020 12:53 PM
Yesterday, 03:57 PM Go to last post
5 1,230

Question Beginner question about rest

Hey, I am currently making a new workout program, i’ve been weight lifting for 6 months now and only seen small result, while doing everything the right way (eating correctly, exercising with proper form..) EXCEPT my big mistake was over training, i was working out for 6 days a week, 1h30-2h per...

huuuuuh‎, 04-02-2020 05:39 PM
Yesterday, 03:35 PM Go to last post
4 946

Question about Lat pulldowns and Pullups.

A cool thing that happened today during pull day. I never was Good at Pullups so i always did Lat pulldowns.. How ever after Seated row i always do Lat pulldowns but today i was like leme see if weighted chins got me somewhere... Surprise first time i tried Pullups In a long time i was able to do...

Advice1998‎, 03-31-2020 11:57 AM
Yesterday, 03:29 PM Go to last post
15 1,594

Routine checks out? (Also advice?)

EDIT: No idea why it says I’m 50 and I have no idea how to change it, but I’m 17 (as of the date of this post) just to clear that up. ————————————————— The advice bit is about whether or not I’m using this forum right since I’m new (though I have been passively reading threads for a while)....

hinamesJay‎, 04-05-2020 03:15 PM
Yesterday, 02:35 PM Go to last post
3 445

Questions regarding at home workouts

So I normally lift weights in the gym so my sets are usually from 10-12 reps. Now that I’m stuck at home with no weights should I up my reps? Like is 4 sets of 25 ok? Or is that overdoing it?

Ceeceef3rd‎, 04-05-2020 10:06 PM
Yesterday, 12:33 PM Go to last post
4 461

Arrow Any Under-Employed Trainers that can help me set up a custom regimen

Hey all. Social distancing 32-year-old here wanting to make the most of this lockdown, but at a bit of a loss for where to start, so I thought maybe some now-out-of-work trainers on here might be interested in helping me set up a custom plan, with or without checkins to track progress and adjust...

luckh‎, 04-04-2020 12:45 PM
Yesterday, 11:56 AM Go to last post
10 699

Question Weights + Bodyweight

Depending on the day i either do weights or bodyweight training. Both routines stay consistent and cover all muscle groups. Will the day to day switching still allow me to progress both asthetics and stregth wise?

Leosandoval05‎, 04-05-2020 03:33 PM
04-05-2020, 07:45 PM Go to last post
2 414

bulk or cut 143 lbs 5ft9

Hi, can you guys give me advice on what i should Focus on ? been working out for some time although not very consistently. gonna follow a 3 day 3x5 full Body program once my gym opens again. should i bulk or cut ? third pic is flexed and the last two are my Goal physiques i guess. Thank you!

skinnyfatguy2‎, 04-05-2020 01:55 PM
04-05-2020, 01:55 PM Go to last post
0 415

Question Mixing weight lifting with calisthenics? How-to?

Hello. I would like to start adding in calisthenics workouts to my lifting. nowadays (or at least for the time being) i dont care as much as I used to about trying to get as big as possible. That was kind of my main goal when i took up lifting weights almost... 3 yrs ago now. im pretty...

merl227‎, 04-04-2020 06:01 PM
04-05-2020, 10:38 AM Go to last post
3 564

NO GYM :( WHAT DO I DO!? 168Lbs 8%BF 5'8"

YO! So what are you guys doing now that all gyms are closed. If you have a personal gym.. F$@K you. :) I lift (or should I say lifted) 6 days a week, Started at 129lbs skinny fat 7 years ago. (See pic) Got to 168lbs at 8% last year. Benching 315, couldn't do legs/deads for 8 months as I...

jimmypage1stfan‎, 04-04-2020 04:37 PM
04-05-2020, 08:37 AM Go to last post
3 648

PPL split advice

I want to focus on hypertrophy while still making some progress on my numbers. Any suggested changes for exercise selection or volume, especially where cumulative fatigue and overtraining become a concern? Pull A Deadlifts: 3X3 Bent-over Rows: 3x8-10 Weighted Pullups: 3x8-10 T-bar Rows:...

StillbornSoul‎, 04-01-2020 06:29 PM
2 Pages
1 2
04-05-2020, 07:35 AM Go to last post
35 2,201

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
269 Pages
1 2 3 4 5 ... 269
04-05-2020, 05:45 AM Go to last post
8,041 1,617,622

Strange program has you alternating curls, rows, and pulls up everyday?

I can't post links. To see the entire program, google 8 Week Powerbuilding DUP 5.0 This program is strange. The way the core lifts are approached seems okay to me. I feel like it's a long cycle that won't result in an amazing increase in 1rms. That's not the focus though. Powerbuilding obviously...

Bailout987‎, 03-30-2020 08:55 PM
04-04-2020, 11:18 PM Go to last post
13 1,876

Question Is it enough to work out 3 times a week to build muscle?

If I work out hard 3 times a week, is it an ideal number to gain good muscle mass? And is it okey to take a day off and work out the next day instead if I feel 70-80% recovered?

HopeGainz‎, 04-04-2020 07:54 AM
04-04-2020, 11:17 PM Go to last post
11 811

At home workout programs/splits

So I probably missed someone already posting about this topic. But what routines and splits are you guys doing at home when you have very minimal equipment?

JDrakeBailey‎, 04-02-2020 12:28 PM
04-04-2020, 09:07 AM Go to last post
6 1,219

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