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Forum: Workout Programs

What workout is best for your goal?

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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 2,611,397

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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09-26-2020, 04:43 AM Go to last post
8,548 1,404,547

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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Yesterday, 11:49 AM Go to last post
677 704,914

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 1,254,479

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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Today, 06:14 AM Go to last post
2,985 1,080,255

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
956 845,231

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
80 266,350

"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 1,715,705

10k steps per day?

Thoughts? Am I wasting my time doing doing all this walking? I’m lifting 3x per week atm.

Ondle‎, 09-10-2020 02:23 PM
09-15-2020, 03:05 PM Go to last post
14 2,093

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 1,712

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 1,035

5'6 123 pound female, how do I choose a workout plan?

Id like to gain some muscle and drop some fat. I have a gym available for my use. I follow a strict Paleo diet, but I don't count calories.

natcat3434‎, 09-14-2020 12:57 PM
09-14-2020, 06:50 PM Go to last post
1 509

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 30,484

Advice for Newbie! How much weight and when to stop?

Hi all - I'm working through the "Shortcut to Shred" program found here on the website and I'm trying not to get discouraged when I can't finish sets. The program recommends to choose a weight that's challenging at 10 reps, and not to reduce it if you can't finish the last few reps on the 3rd or...

strodden‎, 09-07-2020 09:45 AM
09-07-2020, 06:06 PM Go to last post
2 601

Exclamation Advice on my body recomp plan - 3 weeks in

Some background info: I’ve been on and off the gym for years, but I’ve never made solid progress in terms of gaining sizeable muscle mass so I’m counting my self as a “gym noob” I’m 6’1.5 and 204lbs, 27 y/o and about 25-ish % body fat - aka long, slim limbs and I am skinny fat. So I decided...

harmansidhuu‎, 08-31-2020 11:40 PM
09-02-2020, 12:56 AM Go to last post
11 726

Advice with my PPL Split

Hello everyone, I've came back to lifting weights after a good few years out. I'm one month in and things seem to be going alright. I was very weak at the beginning only being able to lift the bar for most of my lifts. I'm currently up to 65kg squat (5 reps), 80kg deadlift (1 rep max) ,...

DatDereProtein‎, 09-16-2020 06:26 AM
09-16-2020, 05:41 PM Go to last post
7 975

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
5 856

Any 3 day per week programs similar to PHAT? (intermediate plz)

Okay here's my situation. By the end of this month, I'll have completed 9 full months of Starting Strength. I'm very satisfied with the progress I made, but have made it to the point where I'm ready to try something new. I'd eventually like to move to a more "bodybuilding-focused" program in...

LurkoLantern‎, 09-20-2020 11:47 AM
09-20-2020, 07:36 PM Go to last post
1 684

Anything wrong with doing a hypertrophy deload week?

I know most traditional deload weeks consist of taking the entire week off, or at least doing a much lower intensity within your regular routine. Would there be any problem with doing a high volume, low intensity week that is basically just iso pump days?

schoolstrength‎, 09-09-2020 01:14 PM
09-12-2020, 12:25 PM Go to last post
8 1,038

Anyway I could improve my full body routine?

3 days a week MWF, ABA BAB order Day A Squat 3x5 Bench 3x5 Pendlay Rows 5X5 Stiff legged deadlifts 3x10 Preacher Curls 3x8 Tricep Overhead Extensions 3x10 Abs

pb7100‎, 09-16-2020 03:31 PM
09-16-2020, 08:55 PM Go to last post
2 856

Apartment Gym Routine

Due to that ‘Rona I’m doing all my workouts aside from running in my small apartment gym. The gyms got a flat bench, an adjustable bench, dumbbells from 5-50, medicine balls up to 15 and a yoga ball. I’m a pretty serious lifter and my goal is to just maintain until the ‘Rona has subsided. Was...

userKGBBOV2SFMF‎, 09-10-2020 09:03 AM
09-10-2020, 10:24 AM Go to last post
3 435

Question At Home Workout?

I was attending the gym for a while but have stopped exercising since gyms are closed. I've lost alot of muscle so I need to start again. I have a 25lb plate I'm borrowing from a friend. What workout should I do with that plate or without. I'm focusing on my chest and thighs. Like squats in the...

MaxwellKZ‎, 09-06-2020 07:09 PM
09-07-2020, 09:21 AM Go to last post
2 590

£250k CHALLENGE 2020?

Just checking if there's going to be a £250k Challenge in 2020 & if so does anyone know how to enter & other details? Kind regards.

NJPowell29‎, 09-27-2019 05:16 AM
09-09-2020, 02:33 AM Go to last post
11 11,972

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
16 822

Best routine rotation?

Me and my roommate are arguing about how often to rotate each muscle group, I am saying we don't need to hit every muscle group twice a week but he firmly believes we have to. my split is Mon: (full routine) Chest/Tri, Tue: Bi/Back (full routine), Wed: Legs (Squat day, quad intensive), Thur:...

HyDRo1x‎, 08-31-2020 05:10 PM
09-01-2020, 08:42 AM Go to last post
7 528

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 1,478

Body Building to Super High Rep Training.....

Has anyone tried switching training routines to the complete opposite, specifically Body Building to Super High Rep training and had any success with it? What were the results? What can I expect? Long Story short, I was once a really small guy 135 lbs soaking wet. Both of my parents have been...

WeightedDip‎, 09-26-2020 06:05 PM
09-27-2020, 11:54 AM Go to last post
3 632

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 1,216

Can anyone recommend a high rep, low weight routine without the big lifts?

I've been doing Novice Fierce 5 for a while but as soon as I reached 175 lb squats(one month ago), I started dreading every workout. Every workout lasts 1h45 minutes and I'm tired all week. Also I have a small knee discomfort that adds to the issue. I've found that I really dislike lifting...

kalcard‎, 09-23-2020 10:47 AM
09-25-2020, 11:23 AM Go to last post
25 1,306

Can anyone suggest a good all dumbbell workout? (no bench)

What I'm looking for is a very simple yet effective all dumbbells workout for muscle growth (not trying to get Arnold huge but want to add a decent amount of muscle). I want to start weight training in my bedroom, I have compact dumbbell weights that total 90 lbs and a floor mat but can eventually...

Wendal‎, 09-01-2020 03:53 PM
09-01-2020, 06:28 PM Go to last post
4 374

Can i replace these exercises ?

Hello, i have a question. I do calisthenics, i workout in my garage, every other day , 5 sets of dips, 5 sets of pull-ups and 5 sets of squats. I do it like this for some time, im adding weight for overload. Every training i do little more at the end of training for like abs or rear delts etc. I...

Skukr‎, 09-11-2020 12:48 PM
09-11-2020, 02:40 PM Go to last post
2 558

Can someone help me make a routine?

Hey guys trying to get back into lifting again, the thing is I'm confused about what goals I am trying to accomplish. I know what I want to accomplish but the routine sets is what I'm confused about. I am 6'2 and 240 but my BF has to be about 25% now I haven't really been lifting for a good 5...

castor_troy5896‎, 09-02-2020 09:40 PM
09-09-2020, 05:37 PM Go to last post
11 1,375

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