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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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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 2,603,100

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 1,397,390

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 1,248,775

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 1,074,598

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
956 838,364

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
675 699,060

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
80 262,948

"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 1,711,056

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
3,720 711,607

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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863 564,127

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
19 Pages
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Yesterday, 03:03 AM Go to last post
554 132,961

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 30,431

£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 11,946

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 4,458

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
09-18-2020, 08:36 PM Go to last post
56 3,442

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 2,514

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 2,409

Will Tennyson program

I found Will Tennyson on YouTube who has an interesting looking program. It's a 4 day split consisting of two days of legs/shoulders/tris and two days of chest/back/bi's. He has a video on it and it's as folows: Day 1: Bench Neutral grip pull up Incline db press

SteveMcs‎, 01-07-2020 10:25 AM
09-07-2020, 02:20 PM Go to last post
7 2,208

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 2,055

Kabuki Strength FORGE template

Anyone get a copy of the FORGE template they released last week for free? I just saw the video on it and it already expired

stonewall02‎, 06-18-2020 11:54 AM
13 1,849

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 1,837

Question Mike Israetel programming and set progression?

Anyone here like the concept and way Mike Israetel construct mesocycles for hypertrophy? Going from 3 to 1/0 rir over a 4 week period, deload and start over again while looking for performance increase in the rep ranges you choose. I like how the programming is pretty straight forward and simple...

MuayB96‎, 09-04-2020 06:11 AM
09-13-2020, 10:41 PM Go to last post
10 1,697

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 1,690

Rest day after every workout?

I was doing legs on back day but have since tried adopting it on a rest day but I'm just too tired the next day to do it and thus doing the dreaded leg day skip. Can someone reshuffle it so I can get legs back in and still train every muscle group twice a week (8 days or so) and still have a...

periphery831‎, 08-28-2020 11:56 AM
09-15-2020, 10:45 AM Go to last post
11 1,632

How many steps do you take per day?

Just wondering if everybody kept track of their step count or how far they walk each day & what it is. I tend to walk around 7 miles per day on average with the lockdown and I don't really know my step count. Are you all walking more or less with the shutdown?

Strawng‎, 09-10-2020 02:48 PM
09-13-2020, 02:12 AM Go to last post
9 1,611

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

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 1,461

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 1,453

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 1,367

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 1,328

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 1,218

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 1,190

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