Forum: Workout Programs

Rules- 1- never train two days in a row 2- add 5 pounds to the movements if 8 reps can be performed on upper body, 10 reps lower body (5 reps for deadlifts)(20 Reps for calves) 3- minimum of 3 hard sets, progress to 4 sets each 4- 2-3 min rest between the same movement, when possible, to save...

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...

I've started creating YouTube videos (now just working on increasing the quality of the videos, eventually want to use this medium to provide education for healthcare providers/patient populations)) and I want to create one that somewhat rapid fire discusses a bunch of topics/tips for beginners to...

Would you add, drop or change anything? (Not DL, I know, I hate it). I'm using variations of pushups for triceps to add more bulk to the chest and because I felt like the isolated triceps work just taxes my elbow without bringing significant gains that BP, dips, and pushups weren't bringing yet...

Hello all my name is Manny i am a 31 year old male weigh 305 lbs and i am 6’1. I started lifting weights 2 months ago. I take bcaas during my workouts i eat fairly clean and take a protein shake around 3 pm and workout around 5 pm and eat dinner within 30 mins of my sessions. I started...

I have been training for many years, but always used some pre-made programs, now i wanna try to use my own program with exercises i enjoy the most and get a good stimulus from. Also doing 3 days frequency for upper body. I will be using dynamic double progression for all exercises, basically...

I am changing my workout program today, to keep things fresh. I made a template of the new program. What do you guys think? Push A Chest Flat BB press (heavy) Incline DB press (heavy) Cable fly high to low (light)

Monday - Chest / Triceps Bench Press / Incline Press (rotating each workout): 4(8,8,8,8) incline / flat machine press (rotating each workout): 4(8,8,8,8) Pec fly: 4(8,8,8,8) Seated Dips: 4(10,10,10,10) Rope Pull down: 4(10,10,10,10) Tuesday - Back / Biceps

I've been training for (4) years and consider myself an Intermediate / Advanced lifter. Started with a body weight of 135 lbs and now I'm 195 lbs. Over the (4) years, I've trained strictly low reps, heavy weight, and focused on compound lifts and getting stronger every week. Namely, weighted...

Hi all. I’m a novice lifter (less than 6 months in gym) and I’m switching from a 4 days/week UL workout to a 3 days/week full body. I tried to build a workout in order to reach from 12 to 15 direct work sets for every muscle group. The goal is to build mass (hypertrophy). Muscle groups...

Hi everyone, New here and essentially still a noob in the lifting world. I've started training 2 years ago and kept using the same program, I know a lot of people will probably be aghast at the thought of sticking so long with one program but I'll give a bit of background. I never did any...

Im planning on starting up early AM workouts, waking up early and hopefully within 45mins-1hr of waking up im in the gym. I remember reading something about the spine and fluids, something about when you wake up youre spine is at a much weaker state for x amount of time. Is this true ?

IM training for long period of time but I dont look like that. I only lift compound movements so I was wondering when its time to stwitch to a split routine. Threads in this forum cant answer my quetions, thats why Im asking here. I was thinking about to switch to a push/pull/legs programme...

Hey, im a 30 year old guy, looking to get some direction from some people who have been there. I’m a father of two train bjj about 6 hours a week. Weight about 95 kg 6ft 3 and slim. Decent natural shoulder width but skinny arms and legs. Weak legs tbh I’m sat all day. Diet is reasonable I...