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Forum: Workout Programs

What workout is best for your goal?

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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
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Yesterday, 11:33 PM Go to last post
806 362,345

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
211 Pages
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Yesterday, 07:44 PM Go to last post
6,315 826,302

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
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2,795 681,313

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
19 Pages
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10-20-2018, 02:37 PM Go to last post
542 307,550

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
22 Pages
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10-10-2018, 10:05 PM Go to last post
652 869,839

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
2 Pages
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10-10-2018, 09:31 AM Go to last post
45 42,795

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 1,930,105

Need some Advice

Hey Everyone. I was doing starting strength for close to 3 months. Ive been working out for close to 2 years. 3 months ago I had a major surgery and wanted to jump back in and build strength so I figured Starting strength was the place to go. I had been asking for help with form as my form has...

Alan21‎, Yesterday 07:48 PM
Today, 12:42 AM Go to last post
15 143

Myth or truth?

Hello guys, so I decided to post this here because buddies in my gym are getting very annoying; in italy EVERYONE does bro splits from day one to the end of time so they already see me like an alien for staying on fierce 5 one year and now on Viking's full body... So please check out if these...

Polst89‎, Yesterday 11:15 PM
3 101

Can anyone here please give me a bit of guidance to gain size?

I think this is my first post in 10 years here lol so yeah I need someone here to help me create a routine for a ripped upper body So this is where i am at right now I have been kickboxing for a few months now 3 times a week and overall in my life i have tracked a lot and played a ton of ping...

Vineshway‎, Yesterday 11:42 PM
0 54

Thought on the fierce 5

I showed my dad the fierce 5 who's done bodybuilding for over 30 years. He likes the program, said it's very balanced, but believes the progress is too quick. He said that in just a couple of months the bodybuilder is going to be struggling to lift the weight to the point where they'll likely cheat...

needgains1024‎, 10-19-2018 11:41 AM
Yesterday, 10:31 PM Go to last post
23 817

Fierce 5 U/L - Decrease volume on L?

I feel like I need to decrease volume on lower days, low bar squats put a heavy toll on lower chain/back and have problems recovering. Lower A Squats 3x5 curls 3x10 (or should I do leg press type of exercise?) Calves Lower B Squat variation 3x5 RDL

DASBUNKER‎, Yesterday 10:36 AM
Yesterday, 10:24 PM Go to last post
1 125

Results from Fierce 5 UPPER/LOWER

could some whos done it say something about it? How did ur lifts increase? did u gain good size? Just wondering as it has bench only once a week with really low volume and volume is good for benh to progress

bassbb‎, Yesterday 08:33 AM
Yesterday, 10:22 PM Go to last post
1 205

Last layer of body fat loss

How do I lose the last layer of body fat? Right now I’m like a “skinny fat” type body. I’ve been eating way healthier and doing cardio but not sure if there’s really been a difference. My main goal is to build endurance and speed and to lose this extra body fat but I feel like I’m at a hault...

nunbutagthang‎, Yesterday 09:53 PM
Yesterday, 10:19 PM Go to last post
1 75

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: 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,...

grouchyjarhead‎, 01-23-2018 06:14 AM
2 Pages
1 2
Yesterday, 09:35 PM Go to last post
40 5,201

Two Personal Trainers

I'm not certain if this is the correct place to post this, but I was wondering on anyone's advice. I currently have a personal trainer that I am very happy with, and would never think of getting rid of, however, there is another personal trainer that I'm very interested in signing up with. I was...

BOL85‎, Yesterday 07:28 AM
Yesterday, 09:29 PM Go to last post
15 280

Can I Move To An Intermediate Program (Doing Fierce 5 Right Now)

Hi I'm currently weighing 82 kg Doing a full body workout since early May, but started with Fierce 5 at the start of July. My stats are PB are: Squat: 5x100 kg Bench: 5x82.5 kg Pendlay Row: 8x72.5 kg Facepull: 10x52 kg Calf raises: 15x115 kg

geegle13‎, 10-19-2018 02:13 AM
2 Pages
1 2
Yesterday, 09:14 PM Go to last post
44 1,159

Need some friendly advise.

Hi all, I work 12 hours a day, 4 on, then 4 off, rotating from days to nights. I start a 6 and finish at 6. I am 6ft and weigh 11.9 st. 30 years old I find it easier to a workout before a 12 hour work shift then I do after a 12 hour work shift so my weeks tend to go like this: Im on my...

Seanzilla1988‎, 10-13-2018 07:04 AM
Yesterday, 09:10 PM Go to last post
6 260

Opinions on my workout plan?

Hi all what you think of my workout plan? I go to the gym 4 days a week, 38 yo, 170cm, 70 kg BMI around 17% thanks! Been working out for a 1 year now...did some 4-5 years long ago now starting again... For all exercises I do 4x8 except compound 5x5 Day 1 Incline Dumbbell Chest Press Dumbbell...

Nykk2077‎, Yesterday 10:11 AM
Yesterday, 09:03 PM Go to last post
4 166

Cool Not getting anywhere

Hey guys, im a 15 year old guy from sweden who has been working out at the local gym for a little more than a year now and i've actually lost alot of fat thruout my journey. (haven't really lost any weight since i've grown about 40cm in the past 2-3 years.) I've always been trying to get...

MemeJon‎, Yesterday 03:19 PM
Yesterday, 09:02 PM Go to last post
5 169

12-week-hardcore-daily-trainer-with-kris-gethin - side lateral raises

Hi Guys, I am following kris gethin's Advance workout and was doing Shoulders yesterday. I can see he is moving his core during the side lateral raises. Is it ok ? Regards

Chinthakaru‎, Yesterday 09:40 AM
Yesterday, 04:52 PM Go to last post
4 141

X3 week Full body workout for intermediates

Hi all, Time restricted these days, works busy and wife is due with our baby In 3.5 weeks. I want to cut my workouts to 3 x a week for the time being but want to go with a full body workout. Only problem is I can't deadlift or squat. I have slight symmetry issues with my body so tend to go with...

BMC171‎, Yesterday 08:45 AM
Yesterday, 01:59 PM Go to last post
15 251

Can you check an upper/lower split my trainer gave to me?

Hey, guys. I'm working out for about 6 months, made some minor progress, due to inefective training routine. Recently I joined athe gym, and for beginners my new trainer always gives an "upper/lower" split where on one day you train the whole upper body and the other workout you train lower body...

henry514‎, Yesterday 05:54 AM
Yesterday, 01:29 PM Go to last post
9 257

Abdominal Imbalance

I have a theory as to why one side of my abs are more developed than the other. By the way, this is not a matter of asymmetrical genetics or "staggered" abs, but of some sort of dysfunction going on it appears: One side of my lower back is stronger than the other, which puts my abs in a slightly...

whateverworks89‎, 10-21-2018 09:40 AM
Yesterday, 01:17 PM Go to last post
4 196

Would this be an effective workout plan?

I usually sprint and do long distance twice a week, lift 4 days a week, go hiking twice a week (all of this in the span of 4 days) but I have grown sick of this routine. It is starting to feel like “work” and I hate it. I work around 60 hours a week and go to school full time and this working out...

Merc009‎, Yesterday 12:14 PM
Yesterday, 12:42 PM Go to last post
2 122

Program help

Hi I’m after some advice please. I used to train regularly but haven’t done so for 5-6 years. I’m now trying to get back in the gym and can’t find a program that suits. I am going to be training 3 times a week for around an hour. I want to lose belly fat but also tone muscle and gain a little at...

rosco2017‎, Yesterday 12:22 PM
Yesterday, 12:33 PM Go to last post
1 111

Rate this 4 day workout plan

I have been lifting for 2 years now, and for the past 1 year, i have been going to the gym 4 days a week doing a upper/lower split as follows: Workout A (back with some focus on legs): Deadlift 3 x 5 BB row 3 x 5 DB rows 3 x 8 Lat pull down 4 x 8-10 Leg curl 3 x 8-10 Leg extension 3 x...

was_guy‎, 10-18-2018 01:16 PM
2 Pages
1 2
Yesterday, 12:17 PM Go to last post
37 932

Need to train Strength to continue gains?

(Maybe the wrong thread) I understand the reason some may want to have the ability to move A LOT of weight. Personally, after I hurt my shoulder bench pressing my "ego" of wanting to lift heavy has diminished... and I'm stuck training to look good (which I'm fine with, as long as I'm in the...

LowKeyCowey‎, Yesterday 08:04 AM
Yesterday, 11:57 AM Go to last post
4 200

My most amazing PR I've ever done I want more. I just have zero idea where to start.

Hey! So I've always been pretty up and down with my health and my fitness. Various life things would get in the way, or at least be used and an excuse to get in the way. I've lost a lot of weight at one point I went from 403 to 280. I've gone back up to 344. I rejoined the gym recently after...

MarshyIsMellow‎, 10-20-2018 08:58 PM
Yesterday, 10:34 AM Go to last post
5 394

Need Help Boosting PFT Scores (Marine OCS)

Howdy Right now I'm just over a month (approximately maybe 1 week) into the process of trying to apply for OCS for the USMC and so far I'm wondering if my physical progress is decent/if I could be more effective with my time and diet. My (Asian) parents have already disowned me for this so I am...

KoreanRodeo‎, 10-20-2018 07:27 PM
Yesterday, 09:13 AM Go to last post
14 325

Opinions on this PPL

Hi guys, I just finished planning my 3 day PPL plan.. -5 leg exercises (16 sets) -4 back exercises (13 sets) -4 chest exercises (13 sets) (every part of it is worked) -3 shoulder exercises (9 sets) (one for each part) -3 ab (9 sets) (trying to hit every part) -2 bicep and 2 tricep which are...

danee940‎, Yesterday 07:13 AM
Yesterday, 07:43 AM Go to last post
1 100

Are some weights just too heavy for my age?

To preface: I’m only seventeen but being in a gym has been a passion of mine. I love how I look and wanna continue to get better (and bigger lol) My parents are constantly freaking about me doing so much weight in the gym, with any movement regardless. I’m a part of a crossfit gym and always...

Altae‎, 10-19-2018 08:46 PM
Yesterday, 06:48 AM Go to last post
10 544

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