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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 2,605,858

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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09-20-2020, 09:31 AM Go to last post
8,544 1,399,762

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 1,076,422

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
956 840,667

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 1,250,628

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
675 701,000

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
80 264,076

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
270 Pages
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09-16-2020, 10:16 AM Go to last post
8,075 1,712,924

Hypertrophy/Bodybuilding Routine

This routine is designed for hypertrophy/bodybuilding (physique development) purposes, it is not designed with sports/functional performance in mind. I have done my best to make it an effective, practical and flexible routine so as to be suitable for almost anyone. This routine is a culmination of...

Kelei‎, 03-02-2015 11:12 AM
125 Pages
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08-30-2020, 01:45 PM Go to last post
3,720 711,804

Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me. Monday: Pulling (Back/Biceps/Deadlift) - Deadlifts (3 sets) - Chins (3 sets) - One-Arm Dumbbell Rows (2 sets) - Close Grip Pulldowns (2 sets)...

TomMutaffis‎, 11-12-2009 06:12 AM
29 Pages
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863 564,199

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
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Today, 04:23 AM Go to last post
559 134,785

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
5 Pages
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125 30,453

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
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Yesterday, 07:45 AM Go to last post
91 17,035

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
Today, 04:42 AM Go to last post
57 4,291

Full body, pull, full body, push etc

What do you think of this split? Day 1 Full body Day 3 pull Day 5 full body Day 7 push Day 9 full body etc I'm doing this for more variety. Also, it covers each body part approximately 2.5 times per week which is probably a good frequency

TheResistance‎, 09-11-2020 07:05 PM
2 Pages
1 2
09-14-2020, 07:46 AM Go to last post
49 2,432

Got bored of workout routine which workout routine do you recommend next?

So I have been using Fierce 5 for 1 and a half. After that I started to use The Intermediate Upper/Lower which is recommended after Fierce 5. Now I have been using that for 2-3 years. I haven´t been working out for a 3 months due to lock down and I thought to myself I could switch up my old...

Pajchel‎, 05-28-2020 02:37 PM
2 Pages
1 2
09-03-2020, 11:36 AM Go to last post
38 4,468

4 day workout routine help

Hi guys, So I just started a new job last week that allows me to go to the gym only four days of the week - Weekends (Sat and Sun) and two weekdays. In such a case what workout routine/split do I use to build muscle/strength? My stats are as follows: 1) Bench: 1rpm = 70 kg 2) Deadlift: 5 rpm...

ShubhamSaraf‎, 09-05-2020 03:28 AM
2 Pages
1 2
09-06-2020, 07:52 AM Go to last post
32 1,699

Got called small😕

I kinda lost motivation guys 2 people Ik said I look small and like I don’t lift do you guys agree my pics are in my body space. Not gonna stop working out but it just really takes a toll on me mentally when I’m in the gym grinding and people just say I’m small. 2 of the pics in there were from...

lightning32‎, 09-01-2020 01:15 PM
2 Pages
1 2
09-10-2020, 06:55 AM Go to last post
32 2,526

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 1,220

Best Split for advanced natty lifters?

I would say intermediate but i feel like me and my roommate are both strong enough and been working out long enough to be considered advanced, definitely not pro but advanced amongst your average gym bro. I can bench 405, squat 365, deadlift 475, shoulder press 275, all these with clean form, no...

HyDRo1x‎, 09-03-2020 09:06 AM
09-06-2020, 09:43 AM Go to last post
24 1,470

Taking Fierce 5 Seriously

First off, good morning ladies and gents... So I’ve finally chosen to take F5 seriously. For the longest, it seems as if the program was too light — something that I honestly can say that I shouldn’t have judged while being completely ignorant of what’s “right.” That said, I’m going to try to...

Lionhartzero‎, 09-14-2020 07:31 AM
09-15-2020, 04:59 PM Go to last post
24 1,397

WS4SB vs Vikings for bulking

Per title, Any thoughts? Thanks in advance.

njneh‎, 08-30-2020 07:10 PM
09-03-2020, 01:44 PM Go to last post
23 1,456

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 1,209

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

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, 10:29 AM Go to last post
19 1,028

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 1,505

Question I need some advice!

Hello there! I am wondering if my work-out program is too harsh on my body without realising it and I need some advice. I am 18 years old girl and currently hit the gym for 5 times a week. 4 days I do weights and one day cardio, which is usually boxing and some HIIT. My stats are: ...

Polarisx‎, 08-26-2020 01:11 PM
08-28-2020, 12:46 AM Go to last post
18 985

4 week bulk, 2 week cut method.

Will this work? A shorter cut because I feel it’s easier to drop weight after trying to bulk up so much. Also 2 weeks is enough for someone to from a short bulk.

SnipeItLikePro‎, 09-03-2020 11:47 AM
09-04-2020, 07:46 AM Go to last post
18 1,029

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 1,387

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 1,399

natty arms?

hi how to get big arms as a natural lifter?ive been weightlifting like 5 years but my arms still look like shieeet :) some guys who dont even lift at all. have better arms :)

Taatz‎, 08-24-2020 07:34 AM
09-09-2020, 04:05 PM Go to last post
18 1,842

Beginning Bodybuilding/Powerlifting Program advice

I decided I want to start doing bodybuilding shows and maybe some powerlifting meets in the future. I uploaded my current program for you to see. I want to maintain strength while I shed weight so thats why the big three lifts are at 5x5. The rest of the workout focuses on hypertrophy. I...

glen161‎, 09-13-2020 12:27 PM
09-14-2020, 03:07 PM Go to last post
16 806

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