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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 08:53 AM
172 Pages
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Yesterday, 06:35 PM Go to last post
5,135 660,520

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 07:55 AM
23 Pages
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Yesterday, 02:38 PM Go to last post
670 221,705

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
86 Pages
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02-19-2018, 01:37 PM Go to last post
2,565 584,769

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 209,882

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
21 Pages
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02-14-2018, 12:13 PM Go to last post
626 765,086

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 1,699,826

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,763

Going to start bodybuilding at 33 (a cancer survivor)

Hi Friends, I'm always a big fan of bodybuilding. I just started training. My thyroid glands are removed due to enlarged gland because of non-hodgkins b cell lymphoma and I'm in synthroid(levothyroxin) now which I have to take for the rest of my life. The doctors said that my cancer is...

jawaharks‎, Yesterday 08:56 PM
3 104


So I’m plannning on changing up my routine. A full body workout Tuesday, Thursday and Saturday consisting of: Bench press Overhead press Seated Rows Dips Pull-ups Squat Deadlift

reignman76‎, Yesterday 11:04 PM
Today, 12:43 AM Go to last post
2 106

Can you out train genetics? Bring Up lagging muscles?

So obviously everyone has a lagging or a stubborn muscle due to genetics, like how some people who train arms maybe once a week & have big arms compared to others who have to train arms 2-3 times a week to have bigger arms, anyways I feel underwhelmed with my Biceps considering how much volume and...

cthunder0‎, Yesterday 09:29 PM
Today, 12:18 AM Go to last post
1 86

Strong Six...full body, upper/lower and PPL set up

I'm sure a lot of you know me. Noobs don't...long one member, frequent poster...retired combat Marine( 4 deployments to Iraq 03,04,05,06), form pain killer addict. Currently working as an Union Ironworker building America...been lifting pretty much since I was 13...not serious until a few years ago...

Jasonk282‎, 09-05-2016 06:06 AM
Yesterday, 10:20 PM Go to last post
3 597

"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 08:03 PM
230 Pages
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Yesterday, 09:36 PM Go to last post
6,888 1,008,017

Best workout plan?

I'm 26, 5'6 and weigh 180. I'm looking for a workout plan that will help me lose weight. Is there any that would specify in that?

Vaporine‎, Yesterday 07:02 PM
Yesterday, 09:11 PM Go to last post
1 98

Questions concerning HST

Hi all I've got a few questions concerning HST programs. 1) If I got it right, we find our max in X exercise Y reps then, we lower the weight and week by week, we increase weight until we reach this max. Is this correct? Example: 15 reps. Bench max: 100lb

Neodream‎, Yesterday 07:51 PM
Yesterday, 09:03 PM Go to last post
2 92

Smile Skinny help!

Hello all, I am new to the forums. I am 24 years old, 5',10''. My current is weight 145 lbs. I am by no means crazy skinny because I have a small frame, but skinnier then my liking. I need advice on packing on some pounds. Today I jumped into changing my diet, I am trying to eat about 2500 calories...

jwpcinders‎, 02-20-2018 11:35 AM
Yesterday, 08:23 PM Go to last post
10 202

Number of sets per week.

Hi everyone... Novice bodybuilder here. If I have a push pull legs split twice a week, should I am for 15 sets per bodypart per week or per workout? Thanks.

jaymanhughes‎, Yesterday 10:50 AM
Yesterday, 08:05 PM Go to last post
5 123

Where do I begin?

Hi everyone, I'm excited to be part of this forum and i'm hoping it will help me accomplish my goals :) I'm 20 years old and up until the age of 17, I always played sports. However, since starting university at age 18, I have completely let myself go. I never used to actually workout, but...

Hopefulguy97‎, Yesterday 04:16 PM
Yesterday, 07:50 PM Go to last post
5 69

Question How to work out with bad back and knee?

I was curious if anyone had any regimes or guides that I could find or have designed that would be full body workout (or as much of the body possible) with a herniated lower disc in my back and a bum right knee. Not completely sure medically what's wrong with my knee but believe I hurt my acl from...

new2bbuildin‎, Yesterday 05:16 PM
Yesterday, 07:29 PM Go to last post
2 47

Begginer 3 days routine

Which is the best routine i can do if i can train only wednesday, saturday and sunday? I'm a begginner

ffdd11‎, Yesterday 10:41 AM
Yesterday, 06:21 PM Go to last post
2 86

Question How do you know when to move on from Starting Strength?

I've lifted weights for the past several years and haven't really made significant gains in terms of how much I can lift. I started doing Starting Strength a month ago and have increased the weight I can lift quite a bit. I'm bench pressing 204 lbs, squatting 259 lbs and deadlifting 325lbs. How...

KrnxMan86‎, Yesterday 02:09 PM
7 163

SWITCHING exercises on a CUT

What are your thoughts on switching exercises when cutting? And, I don't mean going from 5x5 bench press to a 15x3 pec fly. But let's say, barbell rows to cable rows, same sets and reps, same intensity. Just for the sake of keeping things fun.

DutchTeamUltra‎, Yesterday 05:28 PM
Yesterday, 06:13 PM Go to last post
1 65

Talking Bulk vs cut question

Hi! This is my first post! (sorry for the bad english... its not my main language) I wanted to ask for your opinion, if i should bulk a little then cut or just start with a cut. I've been out of the gym for a couple of months... before that i went on and off for a couple of months trying...

martoo16‎, Yesterday 05:04 PM
Yesterday, 05:26 PM Go to last post
3 149

Home gym workout routine

Hey everyone this is my first post so I hope I'm doing this correctly. I have a home gym setup and have a question on my workout routine. I currently have all Body Solid equipment (bench, power rack, adjustable dumbbells, leg press/hack squat machine, dip bar). I've been on the same workout routine...

Dustintrying‎, 02-19-2018 08:59 PM
Yesterday, 05:20 PM Go to last post
1 121

Best ways to not fall off track

I’m just curious what everyone’s experiences are with falling off track with workout plans? I set realistic goals, try to time manage, but don’t know where the “too obsessed” and “not obsessed enough” line is in terms of weight loss. Also, can you gain muscle mass while also trying to cut? ...

erevs‎, Yesterday 11:03 AM
Yesterday, 05:16 PM Go to last post
4 132

Would like to improve my routine

I used to workout 5-6 years ago, started skinny as hell and had packed quite a lot of muscles after less than a year. Then I stopped and really let myself go and lost most of my mass without a change in weight. 3 months ago, I decided I had enough and started working out again. I don't have the...

MathieuG89‎, Yesterday 08:58 AM
Yesterday, 05:12 PM Go to last post
2 114

Please Help - Morbidly Obese and Terrible Gym

Hi Guys and Gals, So, long story short, I was in relatively good shape until college. However, there, I ended up having to medically withdraw and was hospitalized for some very serious medical issues. In that time, I underwent a number of surgeries and was given dozens of medications. These...

DeafOrangutan91‎, 02-20-2018 09:42 AM
Yesterday, 04:45 PM Go to last post
5 316

Smile Looking for advice on gaining muscle / losing fat

So my goal is to put on more muscle and stay lean/lose fat. My stats: Height: 188cm Weight: 82kg Age: 22 Which puts my daily maintenance calorie rate at about 2,700 kcal per day. I workout 6 times a day as follows: Mon: Boxing 90 minutes

oim8ey‎, Yesterday 02:54 PM
Yesterday, 04:35 PM Go to last post
1 136

Reversing my workout

So I normally start out with OHP then go into my back workout which is all pull obv then go into my tricep workout which as alot of pressing like Close grip pushups and dips, I just feel like this will be better for my tris doing it after my OHP but my back workout is a lot more intense so I'm...

cthunder0‎, Yesterday 03:01 PM
Yesterday, 04:32 PM Go to last post
1 75

Question I feel my chest is hard (muscle) (But it has some fat on it)

I feel muscle, but if i dont tighten i can grab a bit of fat. My other chest is bigger than the other one. In 1 chest, almost no fat. Other one, a bit fat.

Thijmersen12‎, Yesterday 11:01 AM
Yesterday, 04:05 PM Go to last post
10 184

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
5 Pages
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Yesterday, 03:28 PM Go to last post
136 4,361

How is my workout routine

5ft8 140 doing a full body routine three days a week been lifting for little over a year now so far I think I have went for 131-134 to 140. Not trying to power lift just tone out and gain muscle while getting into much better physical shape. I already see differences and I slowly increase the...

drako13‎, 02-18-2018 02:44 PM
Yesterday, 03:03 PM Go to last post
22 504

Question Workout plan with emphasis on shoulders?

Hi, So, for the past few years, I've been working out religiously with only isolation exercises on a 4 day split. Now, even though I've seen some great results, I recently got a bit bored with my actual routine so I decided to switch to a new one, and I thought, here's my chance to reconciliate...

AugmentedBunny‎, Yesterday 09:37 AM
Yesterday, 11:57 AM Go to last post
6 104

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