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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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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 2,603,113

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
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07-07-2020, 04:41 PM Go to last post
675 699,070

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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08-17-2020, 12:01 PM Go to last post
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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
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2,974 1,074,609

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
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09-01-2020, 05:52 PM Go to last post
956 838,377

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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09-08-2020, 09:44 AM Go to last post
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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
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Today, 12:48 AM Go to last post
8,543 1,397,401

High intensity full body?

Would it be feasible to combine High Intensity Training to a full body advanced novice-early intermediate program? I’m thinking 2 warm up sets of 8-10 then an all out working set of 6-8 reps close to failure for compounds like rows, pulldowns, bench, presses, hack squats, etc Then 1 warm up...

BeginnerGainz‎, 08-20-2020 03:14 PM
08-21-2020, 05:58 PM Go to last post
7 764

Weight changes with recomp

Hello! First post ever! With bulking and cutting you can measure progress by how fast you are losing or gaining weight. How does body weight change with recomp? How do I measure progress? I'm going for the approach of a slight deficit of 10% and heavy weights with progressive overload (and enough...

Ninniane‎, 08-19-2020 08:03 AM
08-21-2020, 08:14 PM Go to last post
9 905

My current workout split

Just got back into the gym a month ago after they opened back up here and was wondering - Does it matter if I do the same exercises all the time as long as i'm progressing? for example this is my current split Monday: Chest / Shoulders / Tri's - Chest focused, 2-3 exercises, 3-4 sets per body...

Rooskie93‎, 08-21-2020 07:03 AM
08-22-2020, 03:06 AM Go to last post
12 990

My Workout Program

I'm new to gym life. I try to lose fat. 20 min on threadmill high pull 10x3 Chest press 10x3 Shoulder press 10x3 Dumbbell Curl 10x3 Push Down 10x3 Leg Extension 10x3 Leg Press 10x3

weightloser11‎, 08-22-2020 04:00 AM
08-22-2020, 06:44 AM Go to last post
3 433

Advice on Training Program [Intermediate]

Training Program. Made some edits per the comments below, thanks for the input. Alternate Workout A and B on non-consecutive days, 3 workouts per week: WORKOUT A: Squat (3X5) Bench Press (3X5)

Jimmyftw‎, 08-21-2020 11:58 PM
08-22-2020, 06:52 AM Go to last post
8 684

Strength training programme after heart attack

Hi all used to be on here years ago but had to stop due to health condition. I now have a different condition which I know you can help me with. I'm looking for a good strength training programme for someone who has had a heart attack I know that might sound mad but I've been told I now have to...

jay71‎, 08-14-2020 12:33 PM
08-22-2020, 07:34 AM Go to last post
6 1,150

How often should i isolate arms ?

Hello, i have a question. I train fullbody training 4x per week. I do only compound exercises (squats,deadlift,pull-ups,dips etc.). Im 195 cm tall, so im classic long,skinny guy with long arms, even when i added muscle to the arms (I have definitely bigger bic and tric) they still look small to...

Skukr‎, 08-22-2020 08:54 AM
08-22-2020, 11:53 AM Go to last post
7 524

Proper bench technique


machine54‎, 08-22-2020 04:24 PM
08-22-2020, 05:47 PM Go to last post
1 378

PPL question

Hey so my current split is push pull legs twice a week with half the workouts being more strength based and the other half hypertrophy. Is this okay, or would it be better to start off all of my workouts in the strength range and finish with more reps/volume

ETG2020‎, 08-22-2020 07:53 PM
08-22-2020, 08:00 PM Go to last post
2 399

Exclamation Skinny Fat workout?

What's the best workout plan for a skinny fat girl .. A) 1- Legs 2- Cardio 3- Upper body 4- Hiit 5- Full body 6- Cardio

Sidney25‎, 08-22-2020 07:38 AM
08-23-2020, 01:27 AM Go to last post
3 516

substituting leg day with running during quarantine?

Hi guys, I know it might trigger some of you hardcore lifters but is it okay to replace leg day with running during this quarantine? I am under a strict quarantine right now and gyms are closed, but I have access to an olympic size running track. My 30lbs dumbells just can't get the job done...

bittersalt‎, 08-06-2020 08:22 PM
08-23-2020, 02:31 AM Go to last post
9 1,606

Constructive Criticism On My Program?

Constructive Criticism On My Program? Constructive Criticism On My Program? I’m 16 6’1 193 lbs maybe 18-20% body fat due to my bulk for football Bench-195 lbs Deadlift-350 lbs Squat-300 lbs

Gimpy191‎, 08-22-2020 10:46 PM
08-23-2020, 06:47 AM Go to last post
5 469

Is this a good workout routine for beginner (Dumbbells + Spin bike only)

Hey guys, I am currently 90kg and looking to lose 15kg by best case December 2020 (posting this on 23 August 2020). The only home equipment I have available are - 2 x 15kg dumbbells - Spinbike - Yoga mat The workout I want to do looks like the following: Dumbbell curls - 5 sets of 12-20...

markk1244‎, 08-23-2020 08:18 AM
08-23-2020, 08:59 AM Go to last post
2 354

Bad Back Workout.

Hi everyone, just wondering about this routine I've put together for when my back is complaining. I have had lower back trouble for years now and no matter what I try, as soon as I do squats, deads etc my back gives me grief the day after. Feels like someone sticking a knife into my lower back if I...

Simmo1111‎, 08-23-2020 07:00 AM
08-23-2020, 02:09 PM Go to last post
4 403

Assistance work for powerlifting worth it ?

Hi i'm a noob who went from "bodybuilding" to powerlifting , i'm currently kinda following Stronglift 5x5 , still a noob like a said , 59kg bench , 40kg OHP , 60kg squat ( currently working on technique and mobility) , and 95 kg deadlift ( which i don't do anymore until i'll fix my core weakness) ....

ZaWarudo1‎, 08-23-2020 02:23 AM
08-23-2020, 02:33 PM Go to last post
4 505

Post Push Pull Leg Program. What do you think?

So I made this push, pull, leg program for me and I was wondering what you think. Is it too much? Too little? Feel free to give advice and change stuff in the program. I've trained for just over a year now and felt like it was a good time to try a new program. So what do you think? The...

MasterPvP‎, 08-23-2020 02:04 AM
08-23-2020, 02:46 PM Go to last post
7 707

Rest days back in the gym

So I used to be quite active in the gym, working out 6 days a week or so, always running a PPL program, now that I'm back after a few months off, should I be taking more rest days such as PPLR split where I get a rest day every third day?

mybroscience‎, 08-24-2020 03:07 AM
08-24-2020, 03:11 AM Go to last post
1 389

Muscle-ups, and hang clean and press

This idea has been running around my head lately. I’ve been thinking of trying a workout plan comprised solely of muscle-ups, and hang clean and press, plus some light cardio and stretching. The idea is that nearly all muscle groups will be targeted with the two main exercises. What thoughts might...

ElBango‎, 08-23-2020 04:11 PM
08-24-2020, 10:52 AM Go to last post
7 565

Question Variations of StrongLifts 5x5 (Critique my routine)

Hey everyone, For the past two years of my life I have been trying to get into lifting. I am a farly skinny guy but not the most sedentary, although I could never keep a routine for more than 1 week, that is, up until 1 one month ago. 30 days ago, I decided to embark on a challenge: I would do...

roge445‎, 08-24-2020 10:39 AM
08-24-2020, 11:24 AM Go to last post
1 369

Help improving my program

Hi guys the gyms are just about to open where I am and I'm looking to improve on my existing workout program that I've not been able to do for the past 5 months! Any help you guys can provide on improving it would be greatly appreciated. The program is as follows: Chest & Shoulder focus...

4dbarton‎, 08-24-2020 12:44 PM
08-24-2020, 02:04 PM Go to last post
2 354

Full body routine with sciatica?

I messed my back up around 5 years ago and it hasn't been right since, the episodes are getting all too frequent and I decided enough is enough. I have just been to see a physio and he believes I have a bulging disc, he has given me some stretches and exercises to do to try and help. Now I...

Wass85‎, 08-22-2020 06:45 AM
08-24-2020, 04:13 PM Go to last post
8 750

Slavic Swole Reviews?

Has anyone tried this program? I'm especially interested in how it compares to the regular Bulgarian Method for increasing your 1RMs.

360365LAWS‎, 08-24-2020 05:42 PM
08-24-2020, 05:42 PM Go to last post
0 342

Exclamation Dilemma I need your help :(

Need some suggestions as I train at home, so tonight was my Sunday workout and now I'm in agonising pain with my elbows so pressing is out, squats are out, even laterals with 3kg messed me up, even with the empty bar it's giving issues I applied all I could from pain in training before I posted...

Mbt1990‎, 08-23-2020 11:06 AM
08-25-2020, 04:04 AM Go to last post
12 699

Question about reps (long read)

So every bodybuilding book i read, it recommends a certain amount of reps per set. Usually 4 sets (warm up set not included) and usually a pyramid style reps where you go from 8-8-6-4 going heavier each time for benchpress example. Or higher reps for squats/other exercises. Of course these are...

backinthegymbro‎, 08-25-2020 07:22 AM
08-25-2020, 12:20 PM Go to last post
8 427

Home workout help without a rack -- mistakes occured

Nightmare tonight! So I've managed to split my half rack down the upright and I can't buy a replacement yet... So.. I'm needing your guys help All I have now is a lat pulldown /cable tower (low/mid/high) Barbell Plates And me lol However this means I can't bench press, overhead press,...

Mbt1990‎, 08-24-2020 03:45 PM
08-25-2020, 12:34 PM Go to last post
7 497

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