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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 VI

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

nightanole‎, 10-05-2015 07:53 AM
285 Pages
1 2 3 4 5 ... 285
09-20-2020, 09:31 AM Go to last post
8,544 1,399,034

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
1 2 3
09-08-2020, 09:44 AM Go to last post
80 263,694

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
32 Pages
1 2 3 4 5 ... 32
09-01-2020, 05:52 PM Go to last post
956 839,972

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
100 Pages
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2,974 1,075,899

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
23 Pages
1 2 3 4 5 ... 23
08-17-2020, 12:01 PM Go to last post
686 1,250,073

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
23 Pages
1 2 3 4 5 ... 23
07-07-2020, 04:41 PM Go to last post
675 700,359

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 2,605,063

Thoughts about my 4 day split upper/lower

The majority of the exercises are from a program in which you can pick and choose, BUT I added 2 exercises for shoulder and one for forearm, changed some exercises and added shrugs. I hope it covers postural muscles and doesn't skip on anything or have any unecessary exercises. I'd appreciate it if...

Limabeanphilia‎, 09-13-2020 01:38 AM
8 737

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 02:00 AM
19 Pages
1 2 3 4 5 ... 19
557 134,170

Thumbs up Upper/ Lower push/pull/legs

Does anybody have an example of a upper lower push pull legs hybrid workout routine with exercises thank you...

roomarx‎, 09-11-2020 04:16 PM
Yesterday, 08:51 PM Go to last post
3 755

RockCrab's Tired and Sore Routine

I've seen a lot of posts from people complaining that the program they're trying isn't making them sore, or that it's too easy and they never get tired. Then there are those who get excited when they start a new program and are sooooo happy that FINALLY they are really sore and can tell that this...

RockCrab‎, 04-30-2013 01:36 PM
4 Pages
1 2 3 4
Yesterday, 08:03 PM Go to last post
90 16,564

Need help in terms of Push Pull Legs Routine; Im just so lost

This website sucks cock and everyone here should be lynched

MikeyGonnaLift‎, 09-20-2020 06:33 PM
Yesterday, 07:18 PM Go to last post
7 466

How can I increase my power without hypertrophy?

I'm a swimmer whos looking to gain power in my legs (for pushing off the wall, etc) but have large legs relative for a swimmer (24 inch thighs, 16 inch calve, yes most swimmers have stick legs). How can I train to increase my power without gaining size, which will increase my drag in the water?

EpiCabbage‎, Yesterday 03:22 AM
Yesterday, 02:00 PM Go to last post
12 469

Incorporating Close Grip Bench + Incline Bench - Programming Assistance

I am currently running 5/3/1 BBB as such: Day 1 Deadlift 5/3/1 Deadlift 5x10 @ 50% Squat 5x10 @ 50% Day 2 Bench Press 5/3/1 Bench Press 5x10 @ 50%

Dranseth‎, 09-12-2020 09:55 AM
Yesterday, 01:04 PM Go to last post
18 840

Aesthetics workout help

Hello. I've been following the same workout for as long as I remember. I decided to change it up. I'm looking to prepare for my first show. Maybe compete in a year or so. Any suggestions for a good hypertrophy/ aesthetics focused routine? Want to focus on getting that V look. Will focus on side...

BBryan098‎, Yesterday 09:48 AM
Yesterday, 11:09 AM Go to last post
3 188

Thumbs up Not making any gains.

Hey Guys, So I have been doing F5 Full body 3x a week now for about 7 months last year and inconsistent this year due to Coronavirus. What I have noticed is that last year I was cutting and hit all my maxes. However, this year I am unable to increase much weight in my lifts even though I am...

fattofame3‎, 09-18-2020 10:56 PM
Yesterday, 10:00 AM Go to last post
12 918

Critique some variables in my Program

Hello, I’d like some critique on my program. 1. Exercise Selection 2. Have I picked too many different exercises? I’ve tried to hit the muscles in slightly different ways each session. 3. Accessory work in Circuit Fashion (Primarily done to decrease amount of time spend in single session and to...

KelevraSoldier‎, Yesterday 08:11 AM
Yesterday, 09:25 AM Go to last post
2 173

Any 3 day per week programs similar to PHAT? (intermediate plz)

Okay here's my situation. By the end of this month, I'll have completed 9 full months of Starting Strength. I'm very satisfied with the progress I made, but have made it to the point where I'm ready to try something new. I'd eventually like to move to a more "bodybuilding-focused" program in...

LurkoLantern‎, 09-20-2020 11:47 AM
09-20-2020, 07:36 PM Go to last post
1 353

Home workout - poor posture

I lifted many years ago and fell out of the way of it due to work, kids and any other excuse my fat ass could think of. I really want to get back lifting and have a bench, barbell, dumbbells and about 100kg of weights. Problem is my posture for years has been awful, rounded shoulders, weak core,...

chubbbs29‎, 09-18-2020 02:37 PM
09-20-2020, 12:01 PM Go to last post
6 645

Bro split program

Hear me out... I’ve done everything under the sun in terms of routines (PHAT, PPL, GVT, 531 etc) with reasonable lifts (385 bench, 585 DL, 455 squat) at < 198. Decent. But it seems in terms of hypertrophy working 1 body part per week is optimal for myself, and yes I know the research supports...

afor1991‎, 09-17-2020 12:39 PM
09-20-2020, 09:17 AM Go to last post
11 894

Does cardio count as a "rest day"? Am I overtraining?

Hi guys, For the last several months, I've been working out 7 days a week. Five days of resistance training at home with home equipment like pull-up bars, resistance bands, ab roller, pushups, etc for 80-90 minutes each resistance day, and then I do 2 days of running (35 minutes with cool down...

Metallicamasta‎, 09-19-2020 05:14 PM
09-20-2020, 02:05 AM Go to last post
6 603

Kabuki Strength FORGE template

Anyone get a copy of the FORGE template they released last week for free? I just saw the video on it and it already expired

stonewall02‎, 06-18-2020 11:54 AM
09-20-2020, 12:09 AM Go to last post
13 2,147

My new 3 day workout split.

Starting this new workout split. Looking for opinions. I know everyone is different and everyone has to train slightly different for optimal results based on experience, genetics, work life etc. But I'm just curious what others think of the split. I only currently work out 3 days a week as I've...

Andrewmwenh‎, 09-19-2020 12:04 PM
09-19-2020, 04:08 PM Go to last post
13 730

New workout routine..

In starting a new program workout routine upper lower push pull legs was wondering if anybody had any insight when Putting a workout routine together as far as pairings for compound isolation and also horizontal and vertical ..god bless

roomarx‎, 09-16-2020 02:52 PM
09-19-2020, 07:17 AM Go to last post
18 1,353

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 08:47 PM
2 Pages
1 2
09-18-2020, 08:36 PM Go to last post
56 3,980

Changing workout program

Hello all I posted a thread a few months back on this forum, however I can’t seem to link the thread. I’m currently doing weights in my garage with a standard barbell, dumbbells and not enough weight plates. Can’t get to a gym and Olympic barbells and plates are very expensive so this will...

andysafc97‎, 09-15-2020 11:47 AM
09-18-2020, 01:42 PM Go to last post
18 1,250

Smile New Here!

Hey Builders! My name is Imran Zahid. I join this platform because interested in bodybuilding and need some useful tips from you guys. How can I gain my wait? Currently my age is 23 and weight is 55 is it okay? or I need some more. Cheers!

imran12341‎, 09-18-2020 05:40 AM
09-18-2020, 06:55 AM Go to last post
1 577

Workout routine

Trying to put together a workout routine split for strength and endurance and muscle mass I put together something a little bit different with upper lower upper rest and then push pull legs please give me any advice or changes...sets and reps still trying to figure out... First part of the week...

roomarx‎, 09-17-2020 07:22 PM
09-17-2020, 11:10 PM Go to last post
4 735

Progressive Overload?

Hey legends, I have a question regarding progressive overload and I can't seem to find a viable answer anywhere. We've all heard about progressive overload and its importance, but surely that's not sustainable. After years of training, surely there comes a point where you're no longer able to...

Josh179‎, 09-15-2020 08:42 PM
09-17-2020, 03:38 PM Go to last post
18 1,333

Question about being overweight and lifting (5x5)

Till a few months ago, I was obese. I'm now overweight, with about 30 pounds to go before I reach my ideal BMI. I've been dieting, restricting my calories to about 1000-1200 per day, and walk everyday a couple miles and do HIIT 3x a week for about 30 minutes a piece. Seeing how different I look...

ElPaso4Life‎, 09-17-2020 01:40 AM
09-17-2020, 01:38 PM Go to last post
13 973

What accesory lifts worked you the best for improving squats?

I’ve noticed that including variation in accessory lifts has helped me improve squats a lot faster than doing always the same. Is the smith machine squat a good (as a finisher after squats and deads) What worked the best for you?

Alexlarex‎, 09-16-2020 07:43 AM
09-17-2020, 02:19 AM Go to last post
21 1,179

Deadlift after or before pull day?

Just added DLs to my split and need some advice. I'm doing a PPL, deadlifts on leg day If I do push/pull/legs, then I'm working my back and traps one day before deadlifts If I do pull/push/legs, then I'm working my back and traps one day after deadlifts Is either one ideal? RN im usually...

alec935‎, 09-16-2020 12:13 AM
09-16-2020, 09:12 PM Go to last post
2 887

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