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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 2,707,185

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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199 38,049

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
688 770,730

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 1,319,214

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 1,146,021

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
964 923,647

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
1 2 3
09-08-2020, 10:44 AM Go to last post
80 306,451

"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 08:03 PM
271 Pages
1 2 3 4 5 ... 271
01-23-2021, 02:43 PM Go to last post
8,102 1,778,970

3 days a week routine, 30y old with experience, need advice

I have a decent experience at gym, my lifts are like this: BP 120kg x 5 Squat 150kg x 5 DL 180kg x 5 However, as I'm crossing a 30y old mark, I started to be more concious about health. I'm not enjoying 5x a week heavy (5 rep max) workouts anymore. I've been lifting according to MAX-OT...

lukaszkk91‎, 01-17-2021 01:39 AM
01-17-2021, 03:05 PM Go to last post
8 882

4 day split involving Push,Pull,Leg + Full body workout?

Has anyone had any experience in going to the gym 4x per week- doing PPL and finishing off with FB (or vice-versa)? Been going every other day since my gym is quite a drive from home; I can’t reliably lift every single day as much as I want to (did Coolcicada’s routine for quite a while when I was...

metallick‎, 01-12-2021 06:27 PM
01-13-2021, 01:19 PM Go to last post
8 789

4am preworkout food.

So I recently found out or was told i was screwing my muscle gains by going to do my 4am (well, I get up at 4, usually not at gym until 4:30am) workouts without eating anything first. I normally would just wake up, get dressed, drink my pre-workout and head out the door. So my question is that if...

Alphaden‎, 01-19-2021 09:40 AM
01-19-2021, 07:39 PM Go to last post
8 797

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 1,224

531 bbb

I've not been participating here for a while, would someone mind explaining what 531 BBB is? I did 531 years ago but not sure what this BBB variation means. TIA

gokite‎, 01-03-2021 08:00 AM
01-07-2021, 02:07 PM Go to last post
6 1,486

8 weeks progress then plateau! What to do next?

Hi; I finally started working out with a ~good program. First 2 weeks a ton of pain since I was away from it for years. From week 2 I started to notice a huge shift in my body and strength. Put on 3k and looked so much better. From 40kg bench went up to 75kg on week 7.

benpmdg3‎, 01-23-2021 06:15 PM
Yesterday, 11:17 AM Go to last post
3 346

Question Allpro progression question

I'm currently running all pro's program which sets out for you to add 10% to the lift once I've hit all the desired sets/reps Its set out like this The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week...

Mbt1990‎, 01-15-2021 01:21 PM
01-15-2021, 04:43 PM Go to last post
4 533

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
4 834

Anyone else that primarily do FB Workouts skip the 2 consecutive rest days?

I mostly just do compounds and add in rear delts and arms near the end of every workout. I primarily lift in the 6-8 rep range but I haven't had much trouble recovering even on periods when I cut. Granted I'm in the intermediate phase so I doubt any one who's capable of deadlifting 5+ plates would...

metallick‎, 01-06-2021 08:55 PM
01-07-2021, 09:28 AM Go to last post
12 995

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

Beginners work out plan with just bench & Barbell

Hey lads, just after a bit of advice. Have dabbled in very very basic weightlifting over the years but never really stuck it out so looking into setting up a bit of a home gym and really digging in and sticking to it for the long haul this time. Anyone got a decent workout plan for me to look...

doggies123‎, Today 01:06 AM
0 107

Beginners' At Home Workouts With Just Dumbbells?

I'm fairly new to working out and have trouble building the motivation to go to the gym. I'm always bad about finding an excuse not to go. However, At home i have a pile of various dumbbells and I'm wondering about some good at-home routines that I can do 3 to 5 days a week. I'm not looking to get...

swordbreaker925‎, 01-05-2021 08:54 PM
01-06-2021, 02:48 AM Go to last post
1 697

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 6,772

Best program to increase endurance and strength?

Beginner here. I have police agility test in about 3 weeks and possibly police academy in less then 6 months. Just looking for a good program to help me gain strength and stamina. Not doing this just because academy it just gives me a reason to start bettering my self. I’m about 6’1 150lbs..21...

TwinJt‎, 01-08-2021 07:05 PM
01-11-2021, 10:17 PM Go to last post
4 979

Best workout split to do with loads of free time?

Currently on furlough and in lockdown. Very bored unless I'm training so wanted to know what workout split will take best advantage of all the free time and maximize gains?

Hoxton12‎, 01-11-2021 03:16 PM
01-12-2021, 07:56 AM Go to last post
15 872

Lightbulb Best workouts for when you are fat, skinny, or going through puberty

Weight loss using a diet is very difficult even when working out. I have been working out for years with my father and brother and each of us has a different workout and diet plan that is most suitable. Its all about trial and error

MIcheal1234567‎, 01-12-2021 05:26 PM
01-12-2021, 10:50 PM Go to last post
2 525

Body Transformation Course with Personal Trainer and Dietician. (Australia)

Hi Guys, I have been in and out of the gym may times in the last 15 years but never took it seriously. What I want to do now is use professional help to get real results. I was looking at joining a special body transformation program. Which combines diet and training designed specifically for...

greekgod17‎, 01-09-2021 05:57 PM
01-12-2021, 08:14 PM Go to last post
2 900

Bodybuilding Workout for quarantine critique

Just looking for a critique on my routine for quarantine. I only have access to a backpack, pull up bar, and weights that go upto 70lbs. The weights are heavy enough for upper body where I don’t get more than 10-15 reps on push ups when I load them in a back pack, and of course arm isolation is...

daghetto‎, 01-18-2021 01:48 AM
01-21-2021, 12:45 PM Go to last post
6 1,179

Burn Belly Fat -> Hypertrophy for Mass -> Strength Focus

Hey guys, Just wondering if this training sequence (title) seems sensible while matching protein/pound, taking whey, and limiting carbs. I plan to to do cardio 1-2x week and lift 5x a week. To clarify, I would focus on each area AFTER the previous one. Thanks!! Currently 5' 10" 194lbs or 1.8m...

804Prince‎, 01-11-2021 01:14 AM
01-11-2021, 06:48 AM Go to last post
3 583

Lightbulb Can get six pack abs anywhere?????

Yo guys and gals! I'm starting my fitness journey. I'm 5'10 and 210lbs(90kg) Aiming for 170lbs a little buffed Any suggestions how is should start?

nixzod1‎, 01-07-2021 07:40 PM
01-07-2021, 09:34 PM Go to last post
1 769

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
3 616

Can someone help me with a workout plan?

Could someone hook me up with a garage gym workout plan please? I’ll pay if needed. Just lost after a few years of getting fat and lazy. Have a bench, squat rack, have free Weights dumbbells, barbells, ez bar and bench has the leg Extensions and preacher curl pad thing. Thanks!

Cne7son‎, 01-06-2021 11:52 PM
01-07-2021, 03:19 AM Go to last post
4 797

Cardio and gains - can you have both?

First post, here goes! I’m a keen cyclist who wants to get into bodybuilding, but I don’t want to give up riding my bike. Clearly this poses a problem in terms of the necessary calorie surplus for gains. My question is: if I got my nutrition right and ate enough to offset the calorie deficit...

1991sg‎, 01-08-2021 01:58 AM
01-12-2021, 02:38 AM Go to last post
8 1,160

Coronavirus propaganda and hype

Hey i didnt know where TO post this so i apologize if this is the wrong thread but do you guys give a **** about corona virus and stay home or do some of you live snd die by the gains and just go to the gym regularly? My gym closed for 2 weeks my ass started panicing that i Will lose gains.. Thank...

Advice1998‎, 03-15-2020 06:55 AM
3 Pages
1 2 3
01-11-2021, 02:25 PM Go to last post
71 8,890

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