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Forum: Workout Programs

What workout is best for your goal?

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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 1,077,253

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 2,607,199

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
675 701,890

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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8,546 1,400,957

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
80 264,619

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
956 841,694

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
686 1,251,583

Will muscle ache after exercise

Will muscle ache after exercise

1KatrinaRSamuel‎, 09-03-2020 12:28 AM
09-03-2020, 12:30 AM Go to last post
1 402

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 1,192

Increasing hamstring size

I'm a 22 year old lifter, 5'10, weighing 70kg. I'm trying to grow my hamstrings which have a strange insertion and don't seem to look like they connect to the glute at all, and create this annoying skinny look from the side. I'm doing 5x5 deadlifts every 2 or 3 days, with higher-rep Romanian...

Ahuramaz‎, 08-27-2020 08:40 AM
08-30-2020, 04:40 PM Go to last post
13 1,072

My heart

My chest has been hurting every day since the last time I worked out. How do I fix it and condition my heart for heavier lifting?

Albus5‎, 09-23-2020 05:44 PM
Yesterday, 08:00 AM Go to last post
4 364

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
2 896

Looking for a mass building forearm routine.

Hi guy's as the title suggests I'm looking for a good forearm workout routine I've been looking all over the internet trying to find the right workout and they are all different so I took the best advice from each article and came up with this, Tuesday-Thursday-Sarurday - Forearms 3 times a...

AlenNyxUlric‎, 09-11-2020 07:12 PM
09-12-2020, 03:35 PM Go to last post
5 656

Looking for a great 5x5 program

Hi guy's, As the title says I'm looking for a 3 day 5x5 program, here is what I've found so far. My main goal is to gain a lot of strength and build muscle. (P.S. can't do squats due to two knee reconstructions) with leg press I use knee straps for support. Also I replaced wide grip pull ups...

AlenNyxUlric‎, 09-09-2020 01:28 AM
09-09-2020, 07:54 AM Go to last post
3 485

Full Body Routine for Boxing

Hi guy's I've never trained or did full body workout routines, usually I do my 4 Day Split but now I'm starting boxing and have been given this weight lifting routine by my coach. I need a second in opinion, it's a 3 day a week workout, I obviously want to gain muscle and strength and was...

AlenNyxUlric‎, 09-05-2020 05:53 PM
09-06-2020, 03:32 AM Go to last post
5 725

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 1,217

Need opinion on beginner workout program

Hey there. So let me start off by saying I'm not really going for bodybuilding per se but I figured what better place to ask for workout tips. So I got this program from some website which I've been using for about 3 weeks now. I've tried to replace some of the workouts suggested that can lead to...

Amazelol‎, 08-31-2020 11:00 AM
08-31-2020, 12:37 PM Go to last post
3 454

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
13 928

Workout to get ready for a military exam

My friend wants to join a military/special forces group and he will need to take a physical exam made of push ups, pull ups, sit ups and a 3km run. He will obviously need to train exactly the afore mentioned exercises. But what else can he do? For example, can a strength focused bench press...

AndyBendy‎, 08-31-2020 12:34 AM
09-01-2020, 04:49 AM Go to last post
5 580

Only 1 set of Deadlifts in Reddit's PPL?

Link to it: I dont understand the reasoning behind doing only 1 set of deadlifts in the first Pull day. Won't 3 sets be more beneficial for hypertrophy? Is...

AndyBendy‎, 09-11-2020 04:47 AM
09-11-2020, 05:10 AM Go to last post
2 448

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 1,431

Help with my 4x/week program

How's this program looking for a 4 day/week ABXCD Push/Pull A Front Squat 4x5 Bench Press 3x5 Inc.DB Bench Press 4x10-12 Leg Extensions 4x10-12 Seated DB Press 3x10-12 Chest Flies *sp 3x10-12 Tricep Ext. *sp 3x10-12

AnonOfive‎, 09-11-2020 11:42 AM
09-11-2020, 11:42 AM Go to last post
0 622

Look for a program design for size gains

i have always just put together something on my own and am looking to try some thing new now. i used to lift when i was younger and i started up again in around March. I started taking it seriously almost 3 months ago, where i track all exercises reps/set and make sure i keep going higher. ...

armyr0b‎, 09-08-2020 05:38 AM
09-08-2020, 01:39 PM Go to last post
13 737

Per a suggestion - Can you please critique the home made program

i kind of built this with PPL in mind and was looking for a growth optimal program. It was suggested that i post this on the forum to get alot more eyes and reviews: first half of week second half of week

armyr0b‎, 09-09-2020 10:18 AM
09-10-2020, 09:52 AM Go to last post
21 712

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, 09-21-2020 09:48 AM
09-23-2020, 07:23 PM Go to last post
5 629

Push/Pull/Legs Rotations - Block to Block Changes

Hello everyone Im a fairly experienced recreational bodybuilding trainee. I have been consistent with many program setups over a decent amount of time with positive outcomes, and I have come to the opinion that the rotation of Push/Pull/Legs/Off/Repeat is the most productive at this stage for me...

BCMBL‎, 09-16-2020 12:10 PM
09-16-2020, 03:34 PM Go to last post
5 757

Cardio and heavy lifting program for the Castleberry physique?

5'11 165lbs 24yo Day 1 - 6mi outdoor run Day 2 - Heavy lifting bro split (chest tri, back bi, shoulders abs, legs) Day 3 - 6mi outdoor run Day 4 - Heavy lifting bro split ... ... And so on

BeastmodeLEE‎, 08-31-2020 01:30 PM
08-31-2020, 08:12 PM Go to last post
6 501

Question No gym for two weeks

Hi guys, haven’t done any lifting/any real cardio for two weeks and feel my physique has gotten worse (pic in dashboard). Could you recommenced what I do? Shall I cut for a while and add some cardio in? Thanks!

ben1500‎, 08-27-2020 07:23 AM
08-30-2020, 06:37 AM Go to last post
4 862

Full body broken up over six days...

Would a six day a week full body type method work if volume was kept under control? Something like this: Monday Squat Bench Press Tuesday Chin ups

Benson1990‎, 09-22-2020 12:30 PM
Yesterday, 01:54 PM Go to last post
16 634

Started training again after a 10 year break - is HFT the new best way to train?

Hello! I've recently started going to the gym again after a very long break (over 10 years). Back then, almost everyone was training with a 3-split or 4-split program, so that each muscle group was trained only once per week. However, now I've been observing some guys in the gym train the...

bjorn8320‎, 08-28-2020 10:08 AM
08-31-2020, 02:17 PM Go to last post
27 1,222

Does too much cardio impact muscle growth?

Hi guys I train 3 days a week following fierce 5 program. The other 4 days I am either playing tennis or soccer. (Sometimes I play tennis on one of the workout days) Will this amount of cardio impact on muscle growth? I've read somewhere it may do.

BlueDay93‎, 08-27-2020 03:17 AM
08-29-2020, 12:14 AM Go to last post
4 847

Severe DOMS every week = good?

I have been lifting for at least a year and I still get DOMS when I go hard and I tend to go hard every workout. But it got to a point that it doesn't recover for 3-4 days. Is it good, am I straining the muscle? I am making gains but I think it is starting to affect bad because I was working out...

BoomSlapper34‎, 09-03-2020 02:56 PM
09-08-2020, 02:44 AM Go to last post
14 1,196

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