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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 3,109,371

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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Today, 03:13 AM Go to last post
769 323,936

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 58,249

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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735 960,108

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 1,519,973

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 1,382,335

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 3,918

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
84 426,123

"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
1 2 3 4 5 ... 273
05-11-2022, 02:33 PM Go to last post
8,172 2,098,141

1 🔥3 min PLANK workout to get flat belly

Why should you opt for this 30 day plank challenge? 1. Every exercise routine requires three things – strong core, defined stomach and stronger arms. Do we need to say anything else? 2. It has double impact – it helps you lose weight and build muscle too. 3. Undoubtedly, you will save a lot of...

flasio22‎, 04-20-2022 04:55 PM
04-20-2022, 09:23 PM Go to last post
1 343

19 Foods to Build Muscle and Gain Weight Faster

How to bulk up fast? While some are constantly trying to lose excess fat, others find it tough to gain weight. Ironically enough, junk food won’t work for those who can’t gain weight. The solution is simple — eat food rich in healthy fats and protein, like milk, avocados, nuts or salmon. Eating the...

userRLALMIBOMO8‎, 05-02-2022 02:01 PM
05-02-2022, 02:01 PM Go to last post
0 302

2022 FREE Summer Challenge

Hi all! My name is Immanuel Korvessis. I'm an NPC Men's Physique competitor based in Seattle Washington. I'm currently looking for 10 individuals (men and women) who are willing to take on a FREE 3 month challenge as we approach summer. This challenge will include a 3 month program which I...

ImmanuelK99‎, 05-04-2022 01:21 PM
05-04-2022, 02:25 PM Go to last post
1 346

30 Minute Size/Mass Building program rec

I am looking for a routine that will help build size. Due to work schedule I have only 30 minutes in the morning. If there are any workout programs such as PPL, PHUL etc. that you believe can be done in 30 minutes or so I would greatly appreciate the tip! Doesnt have to be the best size building...

rglift1‎, 04-18-2022 12:25 PM
04-18-2022, 11:40 PM Go to last post
7 495

Question 33 Year Old Out Of Shape/Weak Seeking Advice

Bit of background: Had stretches where I would go to the gym and pretty much every time would get frustrated and stop going for a bit (soreness, lack of gains, being lazy, letting something in my personal life effect me, etc). The last time I went to the gym was 2015 and just dealt with overall...

maxschouweiler‎, 05-12-2022 11:06 PM
05-12-2022, 11:25 PM Go to last post
1 327

5 Plank Mistakes That Make the Move Ineffective

1. Curving Your Back One of the most well-known board botches is curving the lower back, says April Whitney, CSCS. As your center begins to weariness, it's not unexpected to allow your midriff to hang toward the ground, making your back drop askew. Albeit this blunder doesn't necessarily cause...

Evaldodp‎, 04-19-2022 03:08 PM
04-19-2022, 03:08 PM Go to last post
0 309

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
11 829

6 months into lifting, what program next?

I made a post about switching from a 3 day full body split (Phraks Greyskull LP) that I had been doing for 6 months to a 6 day PPL and wasn't able to handle the extra load and my lifts decreased in quality. Should I switch back to the Greyskull or perhaps a 4 day split of some sort? The only reason...

Sparta1234‎, 04-25-2022 02:10 AM
2 425

Accumulated fatigue

How often should you take a break from lifting to reset any accumulated fatigue? And how long should the break be?

Quiggie‎, 05-16-2022 12:22 PM
05-16-2022, 11:38 PM Go to last post
5 316

Advice on LPP & cutting in general

I know there’s a lot of threads asking to rate programmes etc however I’m also after general advice when it comes to cutting. I’ve trained on and off for years but have never took much interest in calorie deficit/surplus I like to think I have decent size etc but need to lose a bit of body fat...

Tanswell95‎, 05-01-2022 10:58 AM
05-02-2022, 12:58 AM Go to last post
9 487

Advice on my new workout routine for bulking?

Hi guys, Just wanted to get some confirmation that my following routine is correct for what I would like to achieve which is to bulk out and gain muscle and strength. I've been doing it for 2 weeks and has been great so far. Its a modified version of Fierce 5 (I only changed some of the...

Lucozade1998‎, 04-12-2022 10:32 AM
04-22-2022, 02:07 AM Go to last post
6 813

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
1,542 585,984

All sets to failure on PPL ?

Hello, i have a question. I know there is debate if people should train to failure or not. I train PPL 6x per week at home. Honestly i dont train to failure, i have 1-2 RIR, but i have that feeling of not doing everything i can, i just feel "meh" every set when i have RIR and i would definitely...

MarkossCZ‎, 04-26-2022 08:01 AM
04-27-2022, 07:46 AM Go to last post
6 609

Alternatives to StrongLifts 5x5 for beginner?

28 years old. 6 foot 151 pounds or so. Started at 143ish. Started working out February 6th, so 3 months now. I have been following the Strong Lifts 5x5 program, with added isolations (3x10-15) of lateral raises and bicep curls. I have seen some gains but nothing major. Gained 7 to 9 pounds. I...

ChickNPicker93‎, 05-05-2022 09:17 PM
05-08-2022, 11:18 PM Go to last post
8 783

Anyone here done online coaching?

I am seriously considering Sadik Hadzovik’s online coaching. He offers training and diet programs. Has anyone paid for programs from influencers before? Is it just pre-recorded videos sent to you, or is it live 1-on-1s?

BeastmodeLEE‎, 05-10-2022 11:32 PM
05-11-2022, 06:04 AM Go to last post
2 407

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 2,240

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 1,060

At what point does junk volume become physically present in a routine?

Is there a point where junk volume becomes physically present? I have problems with figuring out when junk volume is present among the workouts I do. I'll give a random sample upper body day and give insight on where I am seeking answers. OHP Barbell Row Bench Press Pulldown Rear Delt...

schoolstrength‎, 04-21-2022 09:42 PM
04-23-2022, 06:09 PM Go to last post
8 715

Cool Audiobook on Bulking

For any first time bulkers, give this audiobook a shot. It will be that first stepping stone you need to get into Bulking. Listen to The Bulking Bible by Michael Dawson on Audible, Amazon or iTunes. Let's face it, reading is 2000 and late. This audiobook is 3 hours in length and gives you the nuts...

bneptune2‎, 05-01-2022 07:38 PM
05-01-2022, 07:38 PM Go to last post
0 214 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 1,338

Question beginner need program only with dumbbells + should i workout 3 or more time a week?

hey guys i only have 2 dumbbell and a barbell no bench nothing to pull up and no gym close to me, can you send me good program to follow? im 18 and skinny, want to build muscle and gain weight, im not sure which kind of programs i should go with 3 day a week or 4 5 6 7 ??? should i do fullbody...

denemetuna‎, 05-08-2022 06:09 PM
05-10-2022, 06:38 PM Go to last post
2 464

Bench Press Question

Hi, I'm new here. My bench press atm is ~120kg/264.5lb 1RM @ 73kg/161lb body weight and I'm 18 y/o. Is that a good/respectable number? I'm running a PPL program atm. I've realized I've been going too hard on the bench, which is detrimental for strength gain and i want to start proper bench...

ocad123‎, 05-02-2022 09:43 AM
05-02-2022, 11:01 PM Go to last post
2 438

Bench press; How much lighter on light day?

Im currently doing bench press twice a week, mon and thurs. Im doing 3x5 on monday 68kg as my heavy day (yeah, I know Im piss weak). Thursday Im doing 3x8, 60kg. Should I be going lighter and higher reps on the light day? What should I drop the weight down to and how many reps? Thanks

BillBunter‎, 05-05-2022 05:23 AM
05-07-2022, 02:24 PM Go to last post
6 633

Smile Bodybuilding and fitness tips

Hi everyone I trust all is well? Please may i ask for your support on our site We are trying to create a healthy and growing culture of men and women and striving to get the best possible version out of yourself. Please support our website, it would be massively...

duwan1‎, 04-24-2022 08:53 AM
04-24-2022, 08:53 AM Go to last post
0 264

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