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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
32 Pages
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Yesterday, 09:49 AM Go to last post
945 426,090

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 02:07 PM
104 Pages
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3,114 1,484,004

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 07:00 AM
3 Pages
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01-11-2023, 11:26 PM Go to last post
89 481,186

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 12:51 PM
24 Pages
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716 1,606,388

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 07:27 PM
26 Pages
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12-29-2022, 12:13 PM Go to last post
755 1,032,411

Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 01:55 PM
10-21-2022, 12:49 AM Go to last post
1 12,254

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 68,330

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 3,317,421

Barbell Row/Bench Superset Warm Up Question

I'm gonna be programming barbell rows superset with barbell bench for a while and see how it goes, from both a time efficiency standpoint and the theory that Brian Alsrhue used in one of his old barbell row videos of it carrying over to his bench in that order (I'll see how it goes for myself). ...

Deep-Voiced-One‎, Today 02:54 PM
Today, 05:07 PM Go to last post
10 204

Talking I need a 3 day workout plan but…

I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention...

BB-Guy‎, 01-14-2023 11:40 AM
5 Pages
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Today, 05:00 PM Go to last post
132 8,677

Feedback on this alternative 5x5 StrongLifts program (no legs)

Hi, I'd appreciate it if any of you would give me some feedback on this workout routine I've set up. I need to take a break from leg work for a while, due to injury. So this will be upper body only. Also, 5x5 only and barbell only. Workout A: Incline bench press (15 degrees) Barbell row...

MessiMessiMessi‎, Today 04:43 AM
22 388

Impact of breaking your routing

How much of an impact is there to say randomly switching up one of your conditioning days to a lifting day and going back to normal the following week? I know it's a broad question, just wondering how important strict routines are when it comes to working out only (not diet), as I have a much...

fstep‎, 01-31-2023 02:48 PM
Yesterday, 10:55 PM Go to last post
3 222

Is 1 hour in the gym per workout enough?

So thanks to the forum members I have found out that my work out routine isn't very good. I've been going to the gym 7 days a week partly because I only have about one hour a day I can devote to the gym. As I'm redesigning my work out program I'm wondering how much of a problem only 1 hour is if...

Radisrol‎, 01-21-2023 07:44 PM
Yesterday, 08:18 PM Go to last post
3 595

thoughts on this all pro modification?

I'm sure this has been brought up before, but I can't find it on the forum search. All pro's has the following exercises. 2 warmup sets for the first three and two works sets for all. It has a heavy medium and light day (100%, 90%, 80% weights respectively) Squats Bench Presses Bent-Over...

NicholasMango‎, 01-30-2023 12:57 PM
Yesterday, 11:36 AM Go to last post
21 849

Question Is this a good enough split for my goals? Been trying to refine it lately.

This is my PPL split that I have been developing and following for a little while now. I enjoy it, but I like to refine it and make it as best I can as I go along my fitness journey. This isn't a strict 6-7 day split. I have volleyball workouts on Tuesdays and Thursdays, so I like to take those...

CarterJ2007‎, 01-31-2023 06:59 PM
01-31-2023, 09:48 PM Go to last post
3 260

Talking Workout program for girls

Hey guys, This is my first time posting on here as I am having trouble finding workout programs for my girlfriend. She is looking for a program that is a 5days/W, has three lower days and two upper. Most female fitness influencers I have come across are not the best, so I am wondering if anyone...

userYAMNDF0CZBH‎, 01-31-2023 06:55 PM
01-31-2023, 09:19 PM Go to last post
1 147

Is this workout plan from my coach enough volume?

23 Male here, I've been working out for 4 years, and I have made a pretty solid transformation. Definitely bulked up, still have a bit of fat but I'm more concerned with getting more muscle mass before cutting. Still have a LOT to learn. Back in August I bought online coaching from a guy who seems...

MondoDuke‎, 01-30-2023 07:10 PM
01-31-2023, 06:54 PM Go to last post
29 914

Workout for Saturday, Sunday & Wednesday

Hi buddies. I was running Fierce 5 but I'm going to be working more hours at my job so I was thinking of training two days on the weekend. Any program to follow to train 3 days a week and 2 of them consecutively? Thanks in advance!

SaulGuzman‎, 01-30-2023 12:57 PM
01-31-2023, 01:16 PM Go to last post
8 422

Poll Poll: Which program is best?

All right folks, I’m confused. What’s a better workout plan in your opinion: #1 Monday: UPPER Overhand Pull Up Incline Dumbbell Press Incline Bench Dumbbell Row Overhead Barbell Press Flat Dumbbell Fly

webdork‎, 01-30-2023 11:21 PM
01-31-2023, 07:31 AM Go to last post
2 296


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Jaydenevz‎, 01-30-2023 08:17 PM
01-30-2023, 08:17 PM Go to last post
0 150

Wanting to change my body. Would you critique my workout?

Just turned 36, if you looked at me you could tell that I USED to work out, but I'm wanting to get back in to a serious, committed routine. I'm strongly considering 6 days a week, but shorter workout sessions, to encourage consistency and schedule flexibility. I want to be pragmatic and focus on...

droscoe87‎, 01-29-2023 08:46 PM
01-30-2023, 11:28 AM Go to last post
13 650

Need help to choose workout program.

Hello, I have been doing bodybuilding for 4 months. I couldn't see much difference in my body compared to the beginning, but there was almost 2x increase in strength. I don't want to work legs because my legs are already too thick. I don't work abs either but plan to start later. First 3 months...

soybear69‎, 01-29-2023 02:59 PM
01-29-2023, 05:26 PM Go to last post
7 399

Question How's my workout routine?

Upper Body : - Bicep curls -Chest press -Shoulder press -Kneeling Lat Pull down -Reverse Fly -Cable shrugs -Wrist curls

JohnStevens1‎, 01-29-2023 02:30 PM
01-29-2023, 05:19 PM Go to last post
4 351

Feel faint and flat day after working out.

I have only just started training again after several years out. On Friday I put in a decent session but yesterday I felt quite terrible all day. I had a faint feeling and anxiousness all day that I couldn't shake off with the odd chest pain here and there. Whilst out for food I had a...

Wass85‎, 01-29-2023 04:36 AM
01-29-2023, 03:02 PM Go to last post
9 485

Does strength inevitably come with large belly?

Hi everyone, I have been lifting weights for 10+ years and I finally built a body that I wanted. Now I am kind of thinking what else I can do to become stronger. I noticed a significant improvement during the last ~1.5 years, when I gained around 10 kg and pushed my 1RM in all big moves by 20 -...

ondrejprochazka‎, 01-29-2023 07:00 AM
01-29-2023, 12:17 PM Go to last post
4 417

calisthenics/deadlift advice

4 sets deadlift 3 failure sets of dips, chin ups, and push ups what kind of results can i expect and is there any point in doing the push ups also im doing full dips and deep push ups

askingray89‎, 01-28-2023 06:15 AM
01-28-2023, 04:39 PM Go to last post
2 370

My progress (3 years)

Hi everyone I have been working out for 3 years. Had my fair share of injuries (right shoulder which made me go from barbell bench to dumbbell bench and made me stop for a good amount of months, and recently a right buttock injury which limited me for 6 months). I am back to my personal bests....

lickitungg‎, 10-18-2022 07:48 AM
01-28-2023, 11:57 AM Go to last post
19 2,161

Hit a bit of a wall

First post here so Hi. I started working out about 6 months ago. Over the last three months I done very little due to overtime in work but started again a month or so ago and I've been making no progress. To begin with I was doing well and making clear week on week improvements and even before...

Nines9‎, 01-24-2023 12:47 PM
01-28-2023, 09:38 AM Go to last post
9 848

Red face Stretching routine post herniated disc? (Easy on back)

I used to stretch frequently, made my body feel nice and loose, and had good flexibility and balance. But I had multiple herniated discs about 9 months ago, Im ok now, actually squatting more than I did before. But the stretching routine I used, now always aggravates my back This one...

grifith234‎, 01-27-2023 11:30 AM
01-27-2023, 11:30 AM Go to last post
0 268

Critique my routine pls

Alright so I have been training on and off kind of casually for my whole life. I have read a ton over the years, I have been given advice from personal trainers, read all kinds of magazine articles.. and I have more or less a grasp on what to do. Though I'm hoping to get a little guidance from the...

climberFROMmars‎, 01-19-2023 12:33 AM
01-27-2023, 01:24 AM Go to last post
16 1,562

calisthenics/deadlift results/advice

currently im dead-lifting 4 sets 6 reps im following that up with failure sets of deep pushups, dips, and chin ups, im eating a high protein diet im staying away from simple carbs i am eating a good amount of complex carbs im 5'9 170ish currently im doing the body weight stuff one after another...

askingray89‎, 01-26-2023 06:44 AM
01-26-2023, 06:44 AM Go to last post
0 346

Wourkout program for a teen girl

Hi guys, New here and not a native english speaker, but trying to learn :) so give me leach! I ran into a problem. My 14yo daughter wants to start training so I need to figure out some plan. My own background is definetly not pro, but I have been at gym. Gained like 30kilos of muscle mass and...

VetusFlatus‎, 01-21-2023 06:13 PM
01-25-2023, 09:38 AM Go to last post
23 1,548

Shawn Phillips "Increase your Bench by 50 lbs in 50 days"

I hope this is OK to post. I've been logging this program for the past 3 weeks and it seems to be working quite well. I just thought some people might like to see it and may find it beneficial. It was originally published in 1997 as a supplement to an issue of MM2K and it has been floating...

ericdmb‎, 09-12-2006 07:11 AM
01-24-2023, 11:04 AM Go to last post
24 64,183

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