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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
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4,998 640,520

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
22 Pages
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Yesterday, 12:01 PM Go to last post
643 202,505

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
84 Pages
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2,517 574,550

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
16 Pages
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01-12-2018, 05:15 PM Go to last post
478 197,655

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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12-09-2017, 08:03 AM Go to last post
621 751,816

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 1,669,128

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 51,223

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
3 Pages
1 2 3
Today, 02:57 AM Go to last post
68 1,720

Austere Location Workout Programs

Hello, I am in the military and I will be heading out on a 7 month overseas tour in a few weeks. No big deal, just the usual military stuff but this particular location is very remote and is lacking in facilities such as a gym. It does have one, but it is very small and I fully expect it...

eodbrady‎, 01-17-2018 10:46 AM
1 74

Question How much do people know about eccentric training?

There are numerous articles on Bodybuilding and other training sites regarding the benefits and greater potential for hypertrophy with eccentric (or negative) training. The science behind it seems to be an esoteric principle that very few in the general public know about. Perhaps I'm wrong, but...

GoSwiftFit‎, 01-16-2018 12:30 PM
4 Pages
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Today, 01:38 AM Go to last post
94 1,372

Can I build muscle with limited equipment at home?

I have a pull up bar, and dumb bells of 15- 25 pounds max. I am a skinny guy, 150 pounds and 5'10 height. I don't have access to a gym now. Can someone provide me with an exercise routine that will help me build muscle? I don't want to become buff, but I want to have a decent physique. Thanks in...

IchigoBr2017‎, Yesterday 09:18 PM
2 187

Arrow [Pics] Need overall thoughts on everything and where to go next.

Stats: - 30yo - 5'10" - 190lb For the last 10 years have been between 175-195lb or so. Have always had current body fat %. Looked mostly the same at 175; somewhat more muscular now.

Prequod‎, Today 12:38 AM
Today, 12:38 AM Go to last post
0 97

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
3 Pages
1 2 3
Yesterday, 11:58 PM Go to last post
74 1,516

Talking If possible, rate my workout plan.

Day 1 Chest and triceps: T- Triceps pushdown w/ rope 3x12 C- Flat barbell benchpress 3x12 T- EZ-Bar Skullcrusher 3x12

hyperzin‎, Yesterday 05:29 PM
Yesterday, 11:38 PM Go to last post
9 135

I Can barely fill out an XS t shirt😢

Ive been training for about 3 years now, I started at around 40 kg and now I am around 57 kg at 18 years old which is just too small. My nutrition wasn’t ever great but I’ve still done well enough considering, im shredded to the bone very low body fat, I’m guessing around 8-12%. I’m an ectomorph...

WarrenMacken‎, 01-17-2018 06:05 PM
Yesterday, 10:35 PM Go to last post
6 307


In how much time I will gain a inch on arm? M 14.1 now aiming 15 inches!

faisal5300‎, Yesterday 10:02 PM
Yesterday, 10:02 PM Go to last post
0 108

"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
224 Pages
1 2 3 4 5 ... 224
Yesterday, 09:54 PM Go to last post
6,702 972,908

RockCrab's Tired and Sore Routine

I've seen a lot of posts from people complaining that the program they're trying isn't making them sore, or that it's too easy and they never get tired. Then there are those who get excited when they start a new program and are sooooo happy that FINALLY they are really sore and can tell that this...

RockCrab‎, 04-30-2013 02:36 PM
3 Pages
1 2 3
Yesterday, 09:46 PM Go to last post
68 9,019

Workout Program: Overtraining? Areas to improve?

Hey,I’m new to this site! Let’s start of by asking a question!Any answer is appreciated.My main question is, Am I over training? Just started working out 2 months ago, and I’m 15. I think I’m not overtraining, but what many videos say make me double think. I just want to maximize my gains! I...

KudosJ‎, Yesterday 07:25 PM
Yesterday, 08:56 PM Go to last post
2 65

Post Logging/Tracking "Non Program" Workouts

I just joined today and had a question about logging or tracking workouts. I do 4 workouts a week that are not on my plan - Aerial Yoga, Pilates, Piloxing & Warm Vinyasa Flow. I am now ready to add weights and decided on Jamie Eason's LifeFit program. I don't mind doing...

jeanpanzer65‎, Yesterday 04:40 PM
Yesterday, 08:48 PM Go to last post
1 60

Good workout for skinnyfat beginner?

Trying to bulk but I'm still a noob, is this a good workout for bulking? I feel like these 15 rep sets are insane, I have to lift such light weights to do them. Should I do pyramid sets instead? Any comments appreciated.

nygiants4life‎, 01-17-2018 03:31 PM
Yesterday, 08:31 PM Go to last post
7 158

PLEASE evaluate my routine

I am looking for some feedback with regards to my current PPL split routine; PPL/PPL/Rest Day 1 Chest Bench Press 5x5 Incline Dumbell press 3x8 Dumbell Overhead Press Press 3x8 Preacher Curls 2x12 superset Dumbell Lateral Raises 2x12

ArribaParaguay‎, Yesterday 07:55 PM
Yesterday, 08:25 PM Go to last post
3 100

Powerbuilding routine

So I've been working out for 3 years now. I have some athletic background (7 years of playing tennis, 5 years of football, 2 years of basketball etc). For last 2 years my main training routine have been gymnastics, Crossfit and some accessory bodybuilding isolation work. I've decided to go with...

konnichiwa7‎, Yesterday 05:58 AM
Yesterday, 08:03 PM Go to last post
5 290

Exclamation Been working out seriously 6 months starting to pleatuo. What do i do???

After 4 years of running cross country on a professional level and always being the most toned (still very skinny) on the team i decided to change up and start weightlifting/bodybuilding. I started working out after i got fat (went from 135-140 to 150-160) i started working out 3-4 a week (running...

johnaman99‎, 01-17-2018 10:06 PM
Yesterday, 07:52 PM Go to last post
6 241

Question Help Improving My Program With Limited Resources

I've been doing the roamstrong bodyweight program and it's gotten me up about 20 lbs rather quickly, but I'm looking to step it up and incorporate some dumbbell exercises. Note, I don't have a bench either, the only equipment I have is 2 adjustable dumbbells with 79 lbs of weight due to money...

Spenbob‎, Yesterday 06:51 PM
Yesterday, 07:44 PM Go to last post
1 104

Workout Program during Calorie Cutting

Hello. Can someone recommend me a workout program that I can use to maintain/build muscle during calorie cutting? I have time during the week so any amount of days per week is fine. Thanks!

PrinceVegita‎, 01-17-2018 12:52 PM
Yesterday, 06:43 PM Go to last post
8 324

Boxing Workout Plan

MON 5x5 ICF TUE Skipping & Heavy Bag 3mins x 3 Skipping & 3mins x 3 Heavy Bag (Speed) WED 5x5 ICF

Tomholmes01‎, Yesterday 03:44 PM
Yesterday, 04:01 PM Go to last post
2 86

Workout length during PHAT?

Just started Layne Norton's PHAT again. Surprised to see so many people mention that their workouts are too long. I'm hitting all the exercises (or their variants) with all sets and reps and I'm under an hour easily. Chest/Arms hypo day did go over an hour today but power days are pretty...

goingcia‎, 01-16-2018 07:30 PM
Yesterday, 02:02 PM Go to last post
4 295

10 pull-ups in 6 months???

I must be able to do 10 pull-ups repetitions within 6 months. I'm a average guy who never did exercises. I'm thinking about going to the gym and explain to the supervisor my goals so that he can put me in the right track. (excuse me for the poor English). Do you guys think I'll be able to do those...

victorfehr1‎, Yesterday 12:25 PM
Yesterday, 01:13 PM Go to last post
2 86

Thought on weekly routine please

Hi all, I’m still very much in the learning phase so I’m looking for some input. First of all I have quite a sedentary job. Second of all I’d like to know if this routine is passable or if I’m clashing. I am doing Allpro self regulated full body with a few accessories. In general i am doing 3x10...

UncleLemmon‎, Yesterday 07:40 AM
Yesterday, 01:03 PM Go to last post
8 167

Moved: Tips

suprahhhhh‎, Yesterday 12:01 PM
Yesterday, 12:39 PM Go to last post
- -

Smile Opinions / Improvements for my routine

Workout A: Incline Dumbbell Bench Press Overhead Press Dips One Arm DB Row

ETEIZNAL‎, Yesterday 11:27 AM
Yesterday, 12:24 PM Go to last post
4 78

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