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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 VI

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

nightanole‎, 10-05-2015 07:53 AM
200 Pages
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5,993 784,544

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
22 Pages
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644 844,863

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
92 Pages
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2,753 658,486

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
27 Pages
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08-17-2018, 01:02 AM Go to last post
780 328,498

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
18 Pages
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08-07-2018, 05:09 PM Go to last post
532 283,323

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
2 Pages
1 2
07-30-2018, 01:48 AM Go to last post
35 30,478

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 1,873,261

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 63,195

coming back from 3 years off

Hi, Have been playing aussie footy for the past 3 years and have not lifted in that time. Looking to build up some strength during the off season.... i used to lift full body 5x5, but wondering what is now best for gaining strength? looking for a 3-4 day a week program...

HannibalK1ng‎, Today 08:22 PM
2 36

Workout planning?

Hello there! I've been using MFP to track my calories and macros since the ending of December of 2017. Ever since then, I've set a goal of 1500 calories per day and for the most part I've been quite successful at maintaining it. However, I'd like to step it up a notch and start gaining weight by...

gbarrostomas‎, 08-14-2018 01:19 AM
11 369

Want a new program not using 3x5 or 5x5

In looking for a new program, been doing fierce 5 almost a year now. I'm not really into lifting heavy 3x5 anymore. I'd like to go lighter and utilize 3-4 sets of 8-12 rep ranges. Any good programs out there? I'd like to be able to focus more on hypertrophy than strength. Thanks.

tdod101‎, 08-18-2018 02:56 PM
Today, 08:24 PM Go to last post
28 486

started SL 5x5 too heavy i think?

So i just started doing SL 5x5. thing is i didn't really do a lot of research on it stupid i know. And i just read that you are supposed too start low, so you can get used to squatting 3 times a week and don't plateau to fast. I'm not a beginner but i'm also not really intermediate. Since i used to...

garbage123‎, Today 07:47 PM
3 48

Smile Beginner with new PT and not sure about my program

Hey all, I'm pretty new to working out, although in the past have lifted a bit. I joined a new gym and paid a lot of money to work with a PT. My sessions with her are awesome, we do HIIT mostly and I feel like I achieved something. She has sent me my program and in addition to 2 days with her,...

Cassier28‎, Today 06:24 PM
4 88

I’m 6ft 135lbs need advice!!!! (542321)

Hey guys, Currently doing a 3 day routine. Please tell me if there anything i should add to it. Mon: Flat barbell Bench press 5x5 incline db bench 10x3 Pull up single arm dumbell row Squat

Eggsandbeans‎, Yesterday 12:42 PM
9 254

A new routine for an old fat guy

Hello all. I recently joined a few weeks ago and posted my first thread about my workouts. I caught a lot of good criticism because I was apparently over training. The details can be found in this thread: Old, Fat, Retired Guy Routine. I don't have enough posts to be able to provide a direct link...

Seaweed02‎, Yesterday 09:36 AM
Today, 07:19 PM Go to last post
8 225

Full Body 6 Days/Week Workout

Hi there, I have recently started doing a 6 days a week training program that has me doing full body every session. The concept is that you train your whole body in each workout but with a much lower intensity that you should not be sore the next day. Going at around 70-80% intensity for all...

HOOMY903‎, 07-25-2018 06:44 PM
2 Pages
1 2
56 2,563

Solid Weightlifting/Cardio Routine?

I'm mainly just looking to lose weight and lower my body fat percentage. Currently around 190lbs and looking to get down to 160lbs. My diet is all set, I just need advice on this routine. Just wondering if this is a solid plan? 25-30 minute jog/run to gym 15 minutes on elliptical 30-40...

kma05‎, Today 07:11 PM
Today, 07:18 PM Go to last post
2 54

Help for fierce 5 program

Hello, I'm a novice lifter and I'm just starting the fierce 5. monday, wednesday, friday (fullbody fierce 5) On tuesday and thursday, I'm planning to do cardio and abs just wondering if that is fine, Also after when I'm done with fierce 5 for the day, I do 3x10 decline sit ups and some...

DEEZY123032‎, 08-15-2018 12:36 AM
11 447

Deadlifting with a Rectal Hemmorage, is it okay?

Hi Im 18 I was diagnosed from a rectal Hemmorage. I bleed and hurt. Well its been happening for about a year and its gotten better but im still experiencing more symptoms. But i hear deadlifting is good for low back strength and posture. I also have a lumbar retrolisthesis and a slouched rounded...

yodoleihoo‎, Today 05:19 PM
2 106

Is this routine too much?

I got this routine from a bodybuilder and am wondering if this is too much. I’m newer to bodybuilding and would appreciate some veteran advice. My main priorities are to build muscle naturally and I need to lose about 10-15lbs of fat. I don’t mind lifting 7 days a week but everything I’ve read...

cconnally3‎, Yesterday 09:35 PM
12 291

Help with chest

Hi All, When I was 12 years old I had an operation for man boobs (gynaecomastia ) on my right side only on my right as there was too much fatty tissue. I have started working out but I can not get anything to work for me to look normal, can anybody please give me some advice on what to do.

Tazbo‎, Today 02:31 PM
Today, 05:39 PM Go to last post
1 97

Looking to add some heavy lifting in, twice a week.

I do a lot of different things. So it's always a challenge to nail down a program/routine to meet my needs. Distance running, cycling, MMA/Jiu Jitsu, Trail running, Obstacle course, etc. etc. Really i need more hours in a day... anyways. I want to add 2 days where i lift somewhat heavy. My curcuit...

sen2two‎, Today 06:02 AM
Today, 04:34 PM Go to last post
2 135

Program suggestions for easing back into lifting after an injury

Hey, I've been lifting on and off since I was a teenager, now 29. I had taken a break from lifting due to exertion headaches about 5 years ago and kids, moving to a new city, etc lift just got in the way. I had started lifting seriously again about 4 months using SL5x5. I was making great...

spence23‎, Today 04:32 PM
Today, 04:32 PM Go to last post
0 62

jim wendler 531 - increases

If my 1rm is 100kg... and i take 90% of my 1rm to base my percentages on... so 90kg. On the next mesocycle do i do 90% of 102.5kg... or just go 92.5kg? Also... is it ok to skip deadlift day? My back always hurts for days after i deadlift... an achy joint pain. Thanks.

dustman007‎, Today 02:01 PM
Today, 04:23 PM Go to last post
4 119

Perfect cut

Finally, 2 days left to finish my bulking phase. I gained lots of muscles.. and some fats 😂.I've spent some time researching and this is what I've arrived at. Monday Chest & Triceps Incline Barbell Press 4 sets 15,12,10,8 reps Barbell Flat Bench 4 sets 12,10,8,8 reps Incline Dumbbell Fly 4...

riodsarebad‎, Today 02:19 AM
Today, 04:21 PM Go to last post
11 256

Minimalist Push Pull Workout

PUSH DB Bench Press 5 x 6-12 RDL 5 x 6-12 DB Shoulder Press 4 x 6-12 Rope Pushdown 4 x 8-12 PULL BB Row 5 x 6-12 Leg Press 5 x 6-12

wickedsushi‎, Today 03:08 PM
3 100

Primary Doctor recommended Cool Sculpting (Skinny fat plan review time)

Recently, I visited my doctor for my annual physical and we talked about my current health goals of reducing my body fat (emphasizing my belly) and I was surprised he recommended that I consider Cool Sculpting. That was the first time I’ve heard about Cool Sculpting, but before I even consider...

beach2019letsgo‎, Today 11:41 AM
4 134

Thumbs down Arms too big and too flabby

Hi everybody, so I have being working out for 1 year, and 6 months, I work out 1 hour 5 times a week. I used to do 12 rep of 8lbs, or 4lbs depending on the work out. My arms are 11 inches. After I raised my concerns with the trainer, she gave me 20 reps for most work outs with lower weight (2 lbs)...

Loritah‎, 08-16-2018 01:44 PM
26 678

DUP for a push-pull-leg-split?

So I've been reading up on DUP (daily undulating periodization) and want to incorporate it in my workouts. However, most programmes I can find using DUP has you doing squats, deadlifts and bench press every time you hit the gym, and this is not something I'd like to do. I was wondering if anyone...

Viggetorr‎, Yesterday 07:51 AM
Today, 03:34 PM Go to last post
9 222

Is this workout safe?

Fullbody. Start with light sets until i get to the real sets which is 6-8 reps on 5-6 sets. Squats, deadlifts and benchpress three times a week. I am going to do all three of them per workout. Is this safe? I know the full range motion but i aint on steroids.

baldgains‎, Today 07:18 AM
Today, 12:26 PM Go to last post
3 142

Half year since I began, should the program be changed?

I've worked out for half a year now. I had DOMS all the time in the beginning, and many workout sessions were spent only trying out various new exercises to find out which I enjoyed the most. As the months have rolled by I've settled on this program, doing a full body workout most Mondays,...

klbbr‎, Yesterday 03:44 PM
Today, 11:18 AM Go to last post
3 291

Review my new and old Push Pull Legs Split

Hi all Please take a look at my current/old PPL routine and my plan for a new routine and let me know what you think. I was doing the old routine for 6 months (newbie) and I've made some good gains, around 10 lbs but I feel I may have hit a plateaux. I also feel the high volume and high reps is...

ShiftertoLifter‎, Yesterday 08:47 PM
Today, 10:26 AM Go to last post
11 214

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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860 535,371

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