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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 VII

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

nightanole‎, 11-07-2020 06:13 AM
17 Pages
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Yesterday, 12:06 PM Go to last post
495 146,380

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
33 Pages
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07-29-2021, 05:36 AM Go to last post
968 1,026,306

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
101 Pages
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3,021 1,234,267

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
24 Pages
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06-06-2021, 04:05 PM Go to last post
709 848,801

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,399,518

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
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03-17-2021, 07:01 PM Go to last post
84 355,408

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 2,850,858

Help modifiying fierce 5 Intermediate Upper/Lower Program

So, I kind of like the fierce 5 Intermediate Upper/Lower Program. however, there are things I can't do because I am at home with limited equipment. Hoping you guys can suggest an alternative exercise to replace these. I am using Powerblock weights with the barbell and curlbar with a good bench....

rlefebvr‎, 09-08-2016 04:23 PM
Today, 06:17 PM Go to last post
15 2,657

531? Westside? Help me decide a program

So I lift in my garage and have basics like a barbell, ton of weights and powerblock dumbbells up to 90lbs and an adjustable bench. Have other equipment too, but those are the main ones. Right now I’m cutting so my goal is to get lean. Obviously I’d like to preserve as much muscle and strength as...

Ondle‎, Today 05:41 PM
Today, 05:41 PM Go to last post
0 97

Smile I need help with a gym program

Hi guys I am 18 years old I just re joined the gym for the first time in over a year , I have Asperger's and low muscle tone so I can get injured easily therefore I can't do to much in 1 session , I want to train 4-5 days a week so if someone could come up with a basic program for me that would be...

daniel026611‎, Today 09:54 AM
Today, 04:53 PM Go to last post
1 203

Help with a program

Hey everyone i am 6’3 235 pound guy very strong but have some soft baby fat I want to get rid of. I’m looking for a workout program to help me gain muscle explosiveness in my legs and shred the rest of this damn fat. Would love some recommendations!!

Jtlax22‎, Today 04:03 PM
Today, 04:03 PM Go to last post
0 95

abs in 10 daysssss

press on the link below and wait for a sec *************.us/6856311 While a six-pack is not far within reach, it does require healthy habits, good exercises, and a very consistent ab-focused workout routine. Yes, you read that right. The abs of your dreams depend on your ability to remain...

userK1ZDNSGLRQK‎, Today 03:02 PM
0 84

Smile Hy guys it's awesome please check out you like it

Good lock all of you guys

Binod55‎, 07-29-2021 04:20 AM
3 374

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
9 Pages
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261 82,022

Bodybuilding and maintaining athleticism

Hey everybody. Is it possible to bulk and lift heavy speights, but still be good at sports and maintain athleticism? By adding pylos maybe? I recently played football, but felt a lot heavier, slower and more stiff than i used to be. I used to be very agile, Quick and smooth. I have bulked a...

mmmh98‎, Today 03:27 AM
Today, 01:01 PM Go to last post
7 300

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sonezzaroahi‎, Today 07:11 AM
0 131

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
5 Pages
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Today, 06:32 AM Go to last post
128 20,349

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tujkobuladena‎, Today 06:01 AM
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suimiteironia‎, Today 05:09 AM
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Gleaming CBD Gummies: If you find yourself wanting to try CBD, but don’t where to start, one of the easiest ways to introduce this powerful phytonutrient into your wellness routine is with, well … candy! Vaping has been a popular choice for many CBD consumers, but with the scary health implications...

ChantalThaler‎, Yesterday 09:46 PM
Yesterday, 09:46 PM Go to last post
0 155

Smile Help with my workout plan (ULPPL)

Hi, guys! I've been lifting for a good 3-4 months now. In the past days I read about training frequency and how splits like ppl or upper/lower would be more optimal to use. To this point I've been following a similar split to the bro split, so now I'd like to change things up. I'd like to go to...

kisrobyyy‎, Yesterday 09:12 AM
Yesterday, 12:34 PM Go to last post
9 376

Thumbs up Planking post template

if there's one exercise we all love to hate and hate it is planking, see some videos on planking below to know how you can do it the correct way. Video 1:*************.us/6852021 Video 2:*************.us/68520280639372 Video 3:*************.us/68520280639281 Video...

userHVEDOISFNPT‎, Yesterday 09:27 AM
Yesterday, 09:27 AM Go to last post
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kyukiyadokha‎, Yesterday 08:58 AM
Yesterday, 08:58 AM Go to last post
0 194

Help me un**** my program

ok so quick back story im 6 foot 1 183 pounds when i started i was 360 pounds i wanted to lose weight and put on muscle it took me a bout 1 and a half years to lose the weight and ive put on some decent muscle but basically no strength =( i understand strength training is different from muscle...

gutz1202‎, Yesterday 01:34 AM
Yesterday, 08:26 AM Go to last post
10 445

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sovinamodiru‎, Yesterday 07:57 AM
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Thumbs up Push up

A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the...

sivamanoj‎, Yesterday 07:52 AM
Yesterday, 07:52 AM Go to last post
0 192

Exclamation Looking to achieve my goal (on my profile)

I currently weigh 75 Kgs and have a body fat of 21.7% and I'm 17 my height is 177.80 and I really want to get to the weight of 85.6kg with 8% body fat as soon as possible, I just wanna get into good shape, I'm a male btw. What do you guys reckon the best workout plan would be and what type of...

CR33D‎, Yesterday 04:50 AM
Yesterday, 07:41 AM Go to last post
6 309

At home workouts

Hey guys, I was just wondering if anyone had any links or tips for creating a workout at home , thanks.

MiByrne‎, 03-24-2013 11:16 AM
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nocallforev‎, Yesterday 03:20 AM
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sudierttaach‎, 07-29-2021 10:25 AM
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sudierttaach‎, 07-29-2021 09:50 AM
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