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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, 07:04 AM Go to last post
484 143,532

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 1,232,395

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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07-07-2021, 05:09 PM Go to last post
966 1,024,027

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
709 847,449

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 1,397,786

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
03-17-2021, 07:01 PM Go to last post
84 354,461

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 2,847,924

Aim for a 315 squat single...

Hey guys, my birthday is in a week, and I've been trying to get a 315 squat single, lately everything's been feeling pretty amazing and I've been attempting to squat 2x a week (if my schedule allows it) Here's my breakdown of the last few weeks. 7/16; Warm up to 275 single, then 305 belted...

thadderbox‎, Today 09:39 PM
2 94

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nindaapkomili‎, Today 10:40 PM
0 18

Can someone rate my Push/Pull split?

Hi, I've been lifting for 3 years and I was wondering if I could get some feedback on my Push/Pull split. I've set it up similarly to a PHUL split. So far, I've been liking the results but I was just curious if there were any major holes in my programming. Push (Intensity) Overhead Press (3 x...

Zhaloog‎, 07-24-2021 08:03 PM
2 Pages
1 2
49 1,383

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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Today, 06:22 PM Go to last post
258 79,780

Rep Progression Routine

hey, from now on , I want to progress through reps and add weight only every mesocycle. I start with a weight where I have 3-4 reps in reserve, and where the volume gets increasingly more dense up until week 4 until I deload in week 5,add weight and start over. I train every other day. I start with...

bigbaba1‎, Today 03:14 PM
Today, 05:15 PM Go to last post
6 187

Rpe vs percentages based strength programs?

I have mostly been doing pure hypertrophy training for the past years, but want to go into more strength training. When training for hypertrophy i have used rir and rep range for loading zone to set the intensity and effort. As i now want to do more strength based programs, the thing is that im...

philip750‎, 07-24-2021 07:46 PM
Today, 04:38 PM Go to last post
3 414

Considering switching to a higher volume, lower RPE phase for a while... thoughts?

It's been about two years since putting the emphasis on volume and variations in my training, having anchored the majority of my training on barbell compound lifts at a relatively high RPE and low rep range, for the most part, for over a year now. While I do not regard this as having been a bad...

EliKoehn‎, Today 07:53 AM
Today, 04:22 PM Go to last post
9 360

I might be getting weaker, what should I do?

2 days ago I was able to do: 2 sets of 12 proper pressups 3 sets of 6 girl pressups ------------------------------ Today I seem a bit weaker 1 set of 12 proper pressups

ken979‎, Yesterday 11:56 AM
2 Pages
1 2
Today, 12:19 PM Go to last post
30 741

Planking (or the Lying Down Game) is an activity consisting of lying in a face down p

Walk at Home by Leslie Sansone® is a YouTube channel for at home walking workouts and fitness exercises. Join the Walk at Home crew on mile walk workouts, fat burning workouts, workout plans and more. We also love to post videos on strength training, cardio exercises, fast and easy workouts,...

userQ9IC7MHDSCM‎, Today 08:40 AM
0 126

Question Full body workout only dumbbells?

I’ve decided to start working out regularly and I wanna get serious about it. I’m looking for a good full body workout program, and the only equipment I have are dumbbells. I’ve found some exercises to do, but here’s what I really wanna ask: Let’s say that I have two different exercises in my...

Simsimilla‎, 12-15-2017 01:28 AM
2 Pages
1 2
Today, 08:08 AM Go to last post
41 5,605

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
4 Pages
1 2 3 4
118 18,243

PPL vs fullbody question

Hello i have a question. Im training for like 1 year now, so im like beginner/advanced. I was always tall and skinny, so i was always lean bulking and i gained a lot of muscle and strenght without too much fat. Problem is that i was really busy and travelling and i had 2 months pause from working...

Karui‎, Today 02:43 AM
Today, 05:18 AM Go to last post
2 236

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kaashkoihota‎, Today 03:48 AM
0 128

Suggestions on losing weight/abdominal fat

Hi, I am a 30-year old male looking for suggestions on how to lose weight/abdominal fat. I am scheduled to go on TRT to help with issues that have been plaguing me for a while (low energy/fatigue, mood, and memory issues). I figured that working out while going on TRT would be beneficial. I've...

jaythakore905‎, Yesterday 10:04 PM
Yesterday, 10:08 PM Go to last post
1 210

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alonebirthdya‎, Yesterday 09:29 PM
Yesterday, 09:29 PM Go to last post
0 149

Bodyweight and 5K

Hello Everyone I've been consistent with sticking on a full body routine 3x a week for about two years now, sometimes varying the set/rep every few months. Full body works better for me than splits due to work schedule. However, I'm entering into a 5K run that is in September and the timing...

robmoore007‎, Yesterday 08:51 PM
Yesterday, 08:51 PM Go to last post
0 180

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ratnagirimei‎, Yesterday 08:13 PM
Yesterday, 08:13 PM Go to last post
0 170

How to properly do planks and strengthen

1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up. 2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. 3. Neutralize your neck...

Ebody313‎, Yesterday 03:21 PM
Yesterday, 03:21 PM Go to last post
0 189

Girl changes life around by losing weight in weeks


Joyalbenji7‎, Yesterday 09:55 AM
Yesterday, 09:55 AM Go to last post
0 261

Bodybuilding templates

I wanted to run through these templates a few times before actually recommending them. This style of training was mostly pushed by Lyle Mcdonald in the early 2000's and later written about by Eric Helms. So its nothing new and exciting. I do 6 weeks on/one week off. Once the de-load week is done I...

TAWS6‎, 07-24-2021 12:30 PM
07-24-2021, 12:31 PM Go to last post
1 406

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kiskadarpyar‎, 07-24-2021 09:53 AM
07-24-2021, 09:53 AM Go to last post
0 296

2 weeks in and have newbie gains, what next?

I am 2 weeks in and have some gains :) I am doing 3 things: Push ups Let me up laterial raise

ken979‎, 07-23-2021 02:56 PM
07-24-2021, 08:29 AM Go to last post
9 718

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tuesbirhday‎, 07-24-2021 05:19 AM
07-24-2021, 05:19 AM Go to last post
0 324

Lightbulb Workout introduction for your healthy living

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise...

bignose29‎, 07-24-2021 05:17 AM
07-24-2021, 05:17 AM Go to last post
0 332

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mewonhizo‎, 07-24-2021 03:52 AM
07-24-2021, 03:52 AM Go to last post
0 323

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