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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
236 Pages
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Today, 08:59 AM Go to last post
7,061 919,368

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
30 Pages
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03-20-2019, 12:37 PM Go to last post
872 434,341

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
96 Pages
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2,862 728,583

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
21 Pages
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03-11-2019, 02:59 PM Go to last post
604 359,979

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
1 2
03-07-2019, 08:21 PM Go to last post
50 67,760

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
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02-18-2019, 04:06 AM Go to last post
665 918,884

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 8,874

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 2,065,722

Fixing my atrocious squat

I’ve gotten sorta strong. I’ve been on 5/3/1 for a few months. After all this time even after switching from F5. I still didn’t know how to lowbar squat with proper form due to my nuisance proportions. Now I learned how to after watching a squat university video.(and practing with a wooden karate...

TLWeight‎, Today 07:05 PM
Today, 07:13 PM Go to last post
2 41

Bench and ohp in the same full body day?

I've been doing Tactical Barbell for a short while and I feel like my bench has actually gotten a bit weaker, which I hold responsible the fact that it doesn't have me doing ohp at all. That made me wonder how there are full body programs that have you alternating bench and ohp like Fierce 5,...

weakguy2‎, Yesterday 07:48 AM
Today, 07:07 PM Go to last post
9 263

What program to try next?

I’ve been running Phrak GSLP for a year and have seen some good gains. Personal Goal is to hit 1000lbs across big 3. Just seemed to have stalled out and not increasing lifts. Currently at B/D/S 235 / 340 / 225 (ankle injury) so total of 800lbs. With my goal to hit #’s, what program should...

backinbusiness‎, Yesterday 03:10 PM
Today, 07:06 PM Go to last post
6 234

Getting back into the gym...need help!

Hi everyone, first time posting and look forward to learning a lot from you all! I’m a male, 49 yr old. Have always tried to remain physically active, no stranger to a gym however since my kids were born, I traded in my gym membership for a makeshift basement gym that consisted of some barbells...

gazoo31‎, Today 12:14 PM
Today, 06:08 PM Go to last post
2 92

Will I lose strength going on a dumbell only program?

I have a decent amount of muscle imbalances where my right bicep and tricep is stronger, which has affected other exercises like bench press where I see the left side of my chest getting bigger due to my right side not getting enough activation (due to tricep taking over). I’m debating going on...

ElliotPWR‎, Today 04:07 PM
Today, 05:27 PM Go to last post
3 87

Push Pull Legs

Any changes? Looking to add as much mass as I can. Il try do push pull legs rest x2. If not it will be 5 days a week. - Push / Pull / Legs (2019) Week 1 push/pull/legs/rest/push/pull/rest (25th March)

adamellisdj‎, Today 01:42 PM
1 92

Modified Arnold's Golden 6 for a cut?

I've been running the wiki PPL for 11 weeks. I'm on a cut and I'm finding it harder and harder to get to the gym 6 days a week. I just don't have the energy to recover anymore as I get deeper into the cut, I'm busy with work and school (especially on Tuesday’s and Thursday’s), and it's getting hard...

Cookiepizza54‎, Today 03:40 PM
0 73

Clueless and Looking for Guidance

I’m 25, 5’ 11”, and about 149lb. I have access to a bench and adjustable dumbbells. I don’t have the money or means of transport to hit an actual gym right now. I’ve been lifting since January. I started off with a split routine and did that for about two months. I’ve started doing the Fierce...

SchneeLad‎, Today 12:11 PM
Today, 02:03 PM Go to last post
1 95

5x5 Madcow once a week

Hi guys, is that possible to follow 5x5 Madcow only once a week for bench and for squats? The program scheme is to bench Monday and Friday and squat Monday, Wednesday and Friday, I would like to bench only on Monday and squat only on Friday. I'm 42 years old, there are a lot of other exercises I...

Maartin77‎, Yesterday 02:00 PM
Today, 12:56 PM Go to last post
5 173

Question Non periodized training vs periodization training for hypertrophy?

What is best? if your goal is hypetrophy would focusing on having enough volume and working hard enough, while increasing volume and intensity when you are able too be enough? or should you use a periodized system? What are the most important factors for hypetrophy? What type off...

GetReadyPhil‎, 03-14-2019 07:35 PM
Today, 12:53 PM Go to last post
19 889

Please rate my very manly push pull routine

Monday Push A Overhead Press 5 x 5-10 Low Incline Dumbbell Bench Press 5 x 10+ Dips 3 x 5-10 Squat 4 x 5-10 Front Squat 3 x 10+ Tuesday Off

2pacWindu‎, Today 12:51 PM
Today, 12:51 PM Go to last post
0 95

What workout/training method is best for me

I've spent the last 5 years training and competing in MMA and Boxing but now I've given that up I'm looking to fill the void with a new method of training but need a bit of advice on what's best for me. I'm thinking about crossfit as I like how it incorporates a number of fitness components and...

TomMMA‎, Today 12:06 PM
Today, 12:06 PM Go to last post
0 74

am i doing it wrong? please help me

hey guys, i just started to workout two weeks ago. i only lifting 15lbs on 1st and 3rd set and 20lbs on 2nd set. after that my post workout is whole food like grilled chicken breast and fried brown rice with egg and small amount of mixed veggies. im following the 1:3 ratio. then on my rest/recovery...

jon052101‎, 03-19-2019 07:51 PM
Today, 11:49 AM Go to last post
18 553

Question about Fierce 5 modifications

I'm a guy who has been lifting for a while although with practically 0 results. I've finally decided to get my shjt together and run a decent workout routine. The fierce 5 routine caught my attention and I've decided to run it, but I have a few doubts regarding its viability for me and questions...

legdayskipper96‎, Today 08:21 AM
Today, 10:52 AM Go to last post
5 113

Post PT Test Question

Hey everyone this is my first post here. I'm 27, trying to pass a PT test with a police department. I went in three weeks ago to do my attempt, and failed. I have to do 40 sit ups in a minute, 33 push ups five minutes after that with no time limit, then a mile and a half run in 12 minutes. My sit...

somuchsunrayzzz‎, Today 08:49 AM
Today, 10:00 AM Go to last post
2 98

Looking for strength program - weak af

Hello, I've been training on and off for 2 years , right now I've been training for about 6 months doing AB split . I was able to get from 83 kg --> 94 kg (my height is 191 cm) and get good body results in my opinion as i basically started from 0 and very skinny. BUT for my size my strength...

1tay‎, Today 01:45 AM
3 144

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
5 Pages
1 2 3 4 5
Today, 05:20 AM Go to last post
146 8,767

Currently doing a ppl and haven’t been able to break past my ohp plateau

I’m doing my dips 2 times a week and have introduced pull apart recently and don’t think I’ve ever been sore close to my arm pit lol. I did switch to a ppl for some more volume and because I like being In the gym a lot. I kept 5/3/1 for all my main lifts...

bojanglez34‎, 03-16-2019 09:19 AM
7 409


Can I doing michael vazquez ultimate full body program???? If yes Please tell me completely diet plan in this workot

mughaleazeem‎, Yesterday 10:07 AM
2 174

Full body workout Mon/Thur/Sat?

I'm a self employed HGV driver and my employer of the past few months often ask me to cover the 3am shift having finished at 6pm the previous day. As this only leaves 9 hours to get home, eat, sleep, and get back to work I often have to bump my evening workout till the next afternoon. I'm...

Broomshtick‎, 03-21-2019 03:10 PM
10 369

Newbie female at lifting?

I'm a newbie female in her 30's who wants to start lifting. I have just been working out with home weights. I'm 5ft and used to weight around 145lbs. I'm 116lbs now through following a 1200 cal a day diet to lose 2lbs a week. My goal was to get down to 100-105lbs to hopefully lose the remaining...

novagrl‎, Yesterday 01:27 PM
Yesterday, 07:33 PM Go to last post
3 153

Thumbs up Lifting while in a heavy cardio program

Hey guys, I am a pretty intermediate experienced lifter with about 2 years of experience. I am currently in a police academy where we do 2 hours of pt 3 days a week. This pt is mostly bodyweight stuff and more than 5 miles running on these days. I have lost some muscle mass due to all of this...

NSPJohn‎, Yesterday 06:36 PM
Yesterday, 06:55 PM Go to last post
2 115

Why do people work their shoulders so much?

EVERY MUSCLE should be worked. That's obvious. But there are certain muscles which clearly get more attention than others, like: Chest Lats Shoulders Quads Hamstrings

clutcher45‎, 03-20-2019 08:09 PM
Yesterday, 04:32 PM Go to last post
22 732

Looking for a hybrid program

Hello everyone, I have been looking for a good hybrid strenght-hypertrophy program for quiet some time now. I started 5x5 stronglifts not so long ago but I realized it is not what I was looking for since it lacks the volume/hypertrophy and the 3 days workout and 1x5 deadlifts just once a week...

Makkavelii‎, 03-21-2019 02:45 PM
Yesterday, 04:13 PM Go to last post
6 265

Workout Advice.

I'm working on building a home gym and I currently have a full power rack with a built in lat pull down/row machine. I have 2 45lb bars and several hundred pounds of plates. I'm looking into getting a pair of powerblock adjustable dumbells, a curl bar, and lastly a cardio machine. I've been...

Acromiller‎, 03-17-2019 09:23 PM
Yesterday, 02:31 PM Go to last post
3 180

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