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Forum: Workout Programs

What workout is best for your goal?

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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 2,709,152

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
3 Pages
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09-08-2020, 10:44 AM Go to last post
80 307,284

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
23 Pages
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12-15-2020, 12:47 PM Go to last post
688 772,015

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
24 Pages
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01-01-2021, 01:43 PM Go to last post
690 1,320,498

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
100 Pages
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2,988 1,147,265

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
33 Pages
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01-08-2021, 05:28 AM Go to last post
964 925,132

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
7 Pages
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Yesterday, 02:33 AM Go to last post
200 39,444

5 day split incorporating boxing

Hey all, I'm going off to basic training next summer and wanted to build a high-intensity workout plan that incorporates boxing. I've got a home gym with a squat rack, free weights (my bar doesn't have spinning sleeves, so power cleans are pretty much out of the question). I was planning on...

senators65‎, 12-13-2020 10:19 AM
12-29-2020, 09:03 AM Go to last post
3 1,225

Static bike workout

Last workout I was getting chest pain so I went to hospital today to get checked out. After the tests my heart came back fine. But my resting heart beat was 91 which even though it's still within the normal range I'm not happy with it. I've not really done any cardio for years and I'm now looking...

safcpaul‎, 12-29-2020 09:13 AM
12-29-2020, 02:02 PM Go to last post
8 760

Incline Arnold presses

So I’ve used Arnold presses to good effect in the past, and have recently gave reverse grip DB bench’s a try and it dawned on me... Why not Arnold presses on an incline? Thoughts?

BeginnerGainz‎, 12-21-2020 05:34 PM
12-30-2020, 10:30 AM Go to last post
11 2,020

Smile Weakest lift, when?

In a 3 days on/ 1 day off split programme, would you train the lift you really need to improve on day 3, to benefit from the next full day of rest and adaption, or day 1, to benefit from being fresher going in. Or, if you'd stick it in on day 2, tell me your crazy reason why. Thanks!

RowTheBoat‎, 12-29-2020 03:52 PM
12-30-2020, 11:21 AM Go to last post
13 932

Any bodybuilding/size gaining tips?

So I’ve been doing more or less a powerlifting style of training for the last 3ish years. I’m 158lb rn and I’m thinking about trying to just get bigger after this spring/summer cut. Any major differences in training I should look into? I’ve mostly just focused on the 3 main lifts. So what I do...

Lizzy3200‎, 12-30-2020 12:05 AM
12-30-2020, 12:02 PM Go to last post
4 835
12-30-2020, 01:48 PM Go to last post
10 1,049

Best Fitness Apps

So I want to get back into shape since I'm starting a new job, and with a new phone I have I'd like to get a app that will make it easy for me to keep track of my workouts, how many calories I intake, and meals that I eat. I don't really care if it has preset workouts or recipes or anything like...

trgarner91‎, 02-09-2018 06:42 PM
12-30-2020, 08:22 PM Go to last post
14 6,783

Exclamation Full body workout - Am I doing too much???

I am actually 21. Hi there, I have been training for 1 year and a half, I like to think I am intermediate. At the moment I have a self made routine to build mass incorporating bodyweight and dumbbell movements. I am worried though because even though I am slightly gainibg weight on a lean bulk, it...

Willjam3‎, 12-31-2020 05:13 AM
12-31-2020, 02:52 PM Go to last post
12 907

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
15 Pages
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434 58,168

Weak Chest

Hello everyone, I'm trying to get into shape at age 52. My chest has always been weak. I know I need to lose weight but if I can get some advice on how to make my chest more defined would be greatly appreciated. Right now my chest looks droopy and the sides are terrible. I do have a gym set at...

Vendor32‎, 06-28-2020 01:47 PM
01-01-2021, 03:26 AM Go to last post
3 1,192

Lat pull down or pull up assisted machine?

I can't do one bodyweight pullup but have heard it's better to just do some form of pull up (ie machine assisted pull ups) rather than lat pulldowns. Is this correct? Don't they both work the same muscles so it doesn't really matter?

CheekyCuntt‎, 12-30-2020 05:54 PM
01-01-2021, 05:59 AM Go to last post
9 1,016

Loss of strength due to hypertrophy training?

So a month or so before the last lockdown I switched from training in the 3x10 range to 5x5. This is something I had never done before and just thought I'd give it a blast to mix things up a bit. Any how 4 weeks into training 5x5 I was really impressed with the amount of strength and muscle Id...

WillWalton‎, 01-01-2021 11:27 AM
01-01-2021, 07:46 PM Go to last post
5 642

Is the Fierce 5 for "novice" like me?

Hello everyone, I have gone to the gym before and lifted weights but never followed a program. I would just do random exercises and and always defaulted to 8-10 reps andf 4-5 sets for everything. e.g I would try to do exercises that cover a certain muscle group ; In addition, I would do 2-3...

SurfSt0ne‎, 12-31-2020 03:19 PM
01-01-2021, 08:15 PM Go to last post
3 897

Critique my road back to ripped workout

I'm an intermediate level lifter in the midst of a body transformation. Started lifting early in life, participated in wrestling and football, and am a former Marine. I sustained disc damage in my lumbar spine as a Marine about 16 years ago and have been struggling with this ever since. In my...

GunnerFit‎, 12-29-2020 06:46 AM
01-02-2021, 07:55 AM Go to last post
8 1,262

Too much?

I do quite a bit of volume (ppl 2x) Back-24 sets Chest- 24 sets Biceps- 18 sets Triceps- 18 sets Side delts- 12 sets Front delts- 8 sets Rear delts- 8 sets Calves- 12 sets

doubletake11‎, 12-20-2020 07:21 AM
01-02-2021, 10:09 AM Go to last post
18 1,922

Unhappy Need help

Can anyone propose a workout program for a diabetic patient!!

moris899‎, 01-02-2021 06:20 AM
01-02-2021, 10:18 AM Go to last post
2 585

Try and fail program

Happy new year! What are your thoughts about this program: A sq 3x5, bp3x5. B dl3x5, br 3x5 3 times a week alternate between the sessions. One week ABA next week BAB. Every monday, wednesday and friday. On wednesday I also do 3x5 of ohp. Do to some damage, special in my right shoulder...

superduper78‎, 01-01-2021 03:06 AM
01-02-2021, 10:39 AM Go to last post
4 803

Max Number of Sets Per Exercise

What is the highest number of sets youd feel productive doing on any given exercise? Im an intermediate lifter training at home with an okay garage setup but still minimal equipment. In order to save creativity of variations for future training blocks if something gets stale and needs swapped...

Stw5‎, 01-01-2021 05:53 AM
01-02-2021, 11:41 AM Go to last post
12 980

Can or does music effect the intensity of a workout?

Not turning this into a thread of "What are you listening to". But can the tempo, style or volume etc. of the music make an effect on the intensity of a workout?

paulinkansas‎, 01-02-2021 11:35 AM
01-02-2021, 11:48 AM Go to last post
3 617

Do you know of a great dumbbell routine for size?

Hello. I have to workout at home due to Covid-19. I have adjustable dumbbells home with 40 pounds being the heaviest weight. I'm having trouble finding a reliable dumbbell routine. I'm looking to build as much mass as possible. Can you please give me a dumbbell routine for size? I would try Fierce...

derikedwin‎, 01-02-2021 06:31 AM
01-02-2021, 12:09 PM Go to last post
10 903

Getting back on track after covid

Seems like my gym might be opening up soon after being closed for about 3 months My strength has probably gone down, I haven't been physically active, although I've tried eating a at around maintenance to minimize fat gains but I think I am at a point where I would normally consider cutting ...

simeditan‎, 01-03-2021 01:49 AM
01-03-2021, 02:08 AM Go to last post
1 601

lift weights before calisthenics

I fall into the skinny fat category male , 180cm 69kg I was wondering if going to gym for like 2 months would be a good idea before switching to calisthenics , the main reason is that Im so weak I cant do push ups ( can barely do like 6) and I can only do like 4 chin ups (no pull ups ). maybe...

meepo123‎, 01-02-2021 07:44 AM
01-03-2021, 03:20 AM Go to last post
10 955

Need some help forming a workout routine

I started "working out" on and off since mid December from a nearly totally sedentary lifestyle. I put it in "" because Ive been sorta winging it and I want to form a routine. I have several goals: -Increasing overall leg/arm strength -Increasing Knee strength to help with my knee pain...

armoredghost‎, 01-03-2021 05:30 AM
01-03-2021, 05:30 AM Go to last post
0 696

At-Home Full-body Workout with Minimum Equipment?

Will this do in a pinch? Pushups Pullups Kettlebell Swings Kettlebell Front Squats Abs Upper body push pull, lower body push pull.

bulldog91‎, 01-03-2021 09:49 AM
01-03-2021, 11:27 AM Go to last post
3 713

Low back pain in squats and deadlifts

My form is right in both exercises, i squat to a box because of mobility issues and deadlift with no low back rounding, I also do RDL’s and lots of single leg work. I’ve been increasing weights for a few months but I got to 140 kg. in both exercises and hit a plateau because of low back pain and...

Alexlarex‎, 12-27-2020 11:47 AM
01-03-2021, 02:32 PM Go to last post
22 2,065

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