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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 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 3,107,794

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
102 Pages
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03-24-2022, 02:03 AM Go to last post
3,054 1,381,689

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
26 Pages
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765 323,107

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
25 Pages
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05-12-2022, 10:15 PM Go to last post
732 959,773

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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697 1,519,454

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
84 425,718

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 58,187

Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
02-13-2022, 12:55 PM Go to last post
0 3,881

"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
273 Pages
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05-11-2022, 02:33 PM Go to last post
8,172 2,096,449

All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 12:00 PM
52 Pages
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05-08-2022, 04:28 AM Go to last post
1,542 585,876

Help me get to 120 bench :)

Hi can someone please help me to get my bench 1 rep max to 120kg? Atm my 1 rep max is 110kg. I weight 90kg myself. Im 36 year old. And i train fullbody 2x a week atm. Im stuck at 110kg bench and cant get past. That point :( my bench session is like 1x110. 1x108. 1x 104.. 1x100.3x97. 4x87 5x 82.....

Mortzik‎, 05-07-2022 07:57 AM
5 Pages
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05-15-2022, 01:35 AM Go to last post
146 4,758

Arms lagging behind.

Dont know if it is possible for anyone to give me an answer to my question, but i started working out just over 3 months ago doing a 4 day upper/lower body split, and i cant figure out why my arms are lagging behind. Everything else is progressing so i am wondering if i might be doing to much or to...

Cccwww1997‎, 05-05-2022 01:57 AM
2 Pages
1 2
05-07-2022, 10:42 AM Go to last post
46 2,209

Angry Trouble training Indian Iran muslim clients as PT

I was really hesitant asking this and believe me I am not racist what so ever. I am a 24 y/o PT currently in London, bisexual and often train LGBT and newbies all the time. Recently I had an influx of Indian Middle easterners i think iran, muslim arab something? meeting me in the gym for...

Jamiebubbleboyv‎, 05-01-2022 04:39 PM
2 Pages
1 2
05-06-2022, 01:36 PM Go to last post
35 1,920

Strength standards

This is fun. Where do you fit in? I rate pretty daggone good in my age/weight bracket!

coachcalande‎, 04-16-2022 07:51 AM
2 Pages
1 2
04-20-2022, 12:55 PM Go to last post
31 1,998

Lightbulb What is the best Fullbody workout?

Hi guys, im not sure if right to create a thread. I do workout before for almost 2years. I stop working out due to have kid and no time. Now I decided to come back to workout and will start on 25 Apr. Can anyone recommend me a best full body workout? I know ive seen some guy here who provided me...

reeymar‎, 04-22-2022 09:02 AM
2 Pages
1 2
04-29-2022, 08:40 AM Go to last post
31 2,064

Lightbulb Help with imbalance on fierce 5

I just finished week 10 of the fierce 5 program I got from here. I love it and am planning on switching to the intermediate after 12 weeks. I have noticed as the weight is getting heavier that I have a definite imbalance, my right arm is stronger and bigger than my left. I am thinking of...

DodgerBates‎, 04-24-2022 07:17 AM
04-25-2022, 05:33 AM Go to last post
25 1,030

My weird high frequency workout

Based on some of Scott Stevenson stuff Basically: Upper straight sets day with lower pump Lower straight sets day with upper pump Upper cluster sets day with lower pump Lower cluster sets day with upper pump There are:

jaxqen‎, 05-03-2022 11:31 AM
05-05-2022, 10:31 AM Go to last post
22 1,279 German Volume Training?

How's it going guys? After a quick search I didn't find any info on bb.coms' German Volume Training program so here is my question, has anyone followed their program and what were your thoughts / results? Their program is majority 3x10 sets, not all 10x10. Day1 Barbell Bench Press - Medium...

Mrhairyman‎, 04-14-2022 07:06 PM
04-21-2022, 04:33 PM Go to last post
22 1,330

How to manage my workout split?

Hi I will write down a few principles about designing a workout plan, that I will try to put inside my workout plan: - Small muscles with 24 h recovery. - Large muscles with 72 h recovery. - when you train your leg, the back is also involved. - when you train your chest, back, your arms are...

Lepad‎, 05-11-2022 06:35 AM
05-11-2022, 01:34 PM Go to last post
18 662

When to increase weight

Pretty simple question. For hypertrophy, I know the 8-12 rep range. My question is, is that 8-12 on the first or last set? If I'm doing 5 sets of bench press and hit 12/10/8/6/4, should I increase weight? Should I keep going until I hit 12/12/12/12/12? Somewhere in the middle?

hanzosbm‎, 04-20-2022 11:26 AM
04-26-2022, 01:14 AM Go to last post
17 1,251

Arms on U/L split?

Been training for a few years now, i have always done a upper/lower split 4 days a week. The problem i found now with this split, is that i always do arms on the end of upper day, before it was okey, but now after getting much stronger i get very fatigued on the end of the workout, and often...

JitsuLifting‎, 05-01-2022 04:55 PM
05-04-2022, 02:20 AM Go to last post
17 1,049

Trying to get huge

NEW** after reading comments and talking with some of the guys I’m gonna go with full body frequency 3-5x a week get plenty of rest eat enough to grow, ty for the help OLD** Planning on lifting a 6 day split and running it for a year, hoping to see some sick gains half way through Back...

readreindeer666‎, 05-03-2022 05:46 PM
05-09-2022, 11:35 AM Go to last post
16 1,118

Rate my Push/Pull/Legs

Hello, I wanted to know if this routine is good. I know that other factors such as rest and nutrition come into play but I wanted to make sure I was getting in the right workout. Please feel free to comment and guide a newbie :). PUSH (3 sets 6-10 reps per exercise) - Dumbell Incline...

IgnacioAparicio‎, 04-18-2022 05:42 AM
04-20-2022, 09:03 AM Go to last post
15 859

How to you approach deloads?

Do you do scheduled deloads, do you deload intuitively, upper and lower body separately, never deload at all, full week off once in a while - what is your preferred approach? I've personally ended up with very rarely doing deloads and instead just progress on the lowest overall volume that I can...

EiFit91‎, 05-12-2022 02:52 AM
05-14-2022, 12:47 AM Go to last post
15 600

New routine thoughts

Hi everyone, I’m brand new to this site and was looking to get some opinions on a new workout plan I was thinking about. I’ve traditionally done a classic bro split and push/pull/leg splits, but I was looking for a way to shock my muscles and thought of this routine. Any feed back would be...

Durkefluff‎, 05-12-2022 02:41 PM
05-13-2022, 06:44 AM Go to last post
13 545

is workout efficient

Hey, I and my brother started working out a month and a half ago and our routine was a 3-Day full-body workout. Now we want to level up the routine and do a 4 day PPL with a full-body routine, How effective is this? Although I've also read that splitting the routine to Upper body/ Lower...

bgokjh‎, 05-15-2022 02:20 AM
Yesterday, 10:16 AM Go to last post
13 487

Rate my Routine please

Monday, wed, fri schedule. Goal is overall muscle gain and to hit 160 lbs. Im at 145 lbs. I started at 135 about a month ago. Current plan i do every time: Bench. 3-4 sets. 155/165/175/max out Squat. 3-4 sets. 165/175/185 Curved bar bell curl. 3 sets 70/70/max out Decline sit up...

Wilycoyote88‎, 04-19-2022 10:31 AM
04-19-2022, 01:51 PM Go to last post
12 679

New Toy! The SSB safety squat bar

I love this thing!

coachcalande‎, 05-09-2022 04:26 AM
05-13-2022, 05:44 AM Go to last post
12 657

Fierce 5 stall... again

A little about me I am 32 years old 5 foot 6 170 pounds. I have been a computer/game nerd pretty much all my life. Finally, at 30, I got tired of being weak and got obsessed with the gym. I went to the gym and saw some random guy squat 225 for a few reps and couldn't even fathom squatting...

userFF1WPDUR5SW‎, 04-12-2022 02:55 AM
04-18-2022, 11:18 AM Go to last post
12 1,242

punching bag.. how effective can it be?

How good of a work out is a punching bag for say about 30min? just wondering

Crazymix‎, 12-18-2007 09:36 AM
04-27-2022, 02:44 AM Go to last post
12 26,873

I can only lift 2x a week - what routine for me?

I used to lift many years ago, now I’m fat and lazy. I just was able to buy my first home so I ordered a ton of fitness equipment for my home gym (squat rack, adj bench, barbell, dumbbells etc.). However I am a long distance truck driver that is only home 2 days a week. So basically I can only...

Kshaw0960‎, 05-05-2022 01:09 PM
05-05-2022, 03:29 PM Go to last post
11 623

5/3/1 BBB four questions

Hi! 5/3/1 BBB is my second program (5 years of self made programs at home, 5 months of greyskull until stalling). I have read second edition of the book about the program (I am about to read the forever version) and I have 4 questions. 1. Well, firstly I am using black iron beast to calculate my...

Danteuszzz‎, 05-07-2022 03:44 PM
05-09-2022, 07:39 AM Go to last post
11 808

Favorite progression methods

01. Double progression 5-8 reps 100x6 100x7 100x8 105x5 02. Step loading (volume increase) 100x8,100x8 100x8,100x8,100x8

jaxqen‎, 05-08-2022 01:12 PM
05-11-2022, 08:46 AM Go to last post
10 675

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