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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
232 Pages
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6,941 902,430

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
23 Pages
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666 911,514

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
2 Pages
1 2
50 63,640

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
20 Pages
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598 352,147

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
29 Pages
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Yesterday, 04:42 AM Go to last post
856 421,883

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
96 Pages
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02-20-2019, 11:39 AM Go to last post
2,853 720,630

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 7,250

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 2,041,990

What exercise programs should I do if I only have a set of dumbells?

Hi, I have only a set of 10-30lb dumbells (2 dumbells for every additional 5lbs 2 10s 2 15s etc.) Is there any program you would recommend for somebody in my position? I’ve been doing Sean10mm Starting strength (which is a modified Mark Rippetoe routine.) I don’t feel like my workout sessions...

Ruckai‎, Today 10:10 AM
4 110

BMI - 31, Shoulder injury and out of shape

Hi All, I am 33, never hit the gym before, terribly out of shape. My stats are Weight- 87 kgs Waist- 40 inches Hip- 42 inches Biceps - 11 inches Neck - 12 inches

Glasgow1985‎, Today 03:57 PM
0 24

Gym Personal Trainer Program or Strength Program?

I recently signed up to a gym after having been away from the gym (boxing gym) for about half a year since I had no cash. Been doing bodyweight and running exercise to stay in relatively okay shape. So this is my first time being back in a weights gym since I was about 20, when I was lifting...

UberBrah‎, Today 03:52 PM
Today, 03:52 PM Go to last post
0 60

What is your opinion of Jeff Cavalire? (Athlean X guy on YouTube)

He has around a thousand videos with over 7 million subs. He's trained professional baseball players and has his masters degree in physical therapy. Is he the real deal? I know he's a sales guy but he also gives away loads of free advice on his YouTube channel. Is he the most knowledgeable...

Wendal‎, Yesterday 03:27 PM
11 407

Can i work trapezius/shoulder after back day?

Hi, This is my sixth month of body building. I wonder can i work trapezius/shoulder after back/biceps day? Are there any harmness? I have 6 day to work in a week. Here is my routine: Day 1: Chest/Triceps Incline Press 4x8 Dips 4x8

clydeax‎, 02-21-2019 03:52 AM
13 336

Any obscure programs that you have followed/hear of?

DISCLAIMER: Not looking for a new routine or program. Just curious about programs that aren't mentioned frequently in the forums. I have a list of my own: - Lvysaur's 448 -nSuns LP -GZCLP

WapanCakes‎, Today 10:40 AM
1 139

"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
261 Pages
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7,800 1,301,694

Workout plan with a fractured foot

Hi, Several months ago, I fractured my foot, breaking two metatarsal bones. Long story short, I have already been injured for five months now and two more months of treatment is expected. In the meantime I've lost about 10 lb of weight which is great. Since I cannot hike anymore, I decided to...

lookin03820‎, 02-17-2019 04:06 PM
20 625

5/3/1 BBB version, doing the BBB lift on different day - Is my setup ok.

Hey guys, want to give 531 BBB a go - Is my setup ok. Missing some secondary accessories. 531 OHP 5x10 Bench Rows 531 DEAD-LIFT 5x10 Squat Accessory #2 ???

rlefebvr‎, 02-20-2019 07:33 PM
Today, 01:52 PM Go to last post
17 613

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
4 Pages
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114 4,711

Which program would you recommend?

Hi! So I recently got a gym membership and I've been going to the gym about 4-5 times a week for the past month or two, but then figured it'd be good to actually have a routine to follow. So until now, I've basically been doing random exercises that my personal trainer gave me (I got an hour for...

ElliotPWR‎, Yesterday 12:34 PM
Today, 01:13 PM Go to last post
12 366

What’s better hitting the muscle multiple times a week or just total volume?

It’s 5/3/1 for the main lifts because I just feel like that two scheme is better for my main movements. lifts are 240 bench, 140 ohp( this seems so hard to progress lol), squat 320, dl 350. I’m wondering how to set it up optimally. For example let’s say on bench day is it better to focus on chest...

bojanglez34‎, Today 09:11 AM
1 186

Question on preparing for AllPro

I'm planning on starting AllPros on Monday. I have been training on Fierce 5 (but changed every 6 month to an alternate version of F5 where i increase the reps to 8) for around 3 years. Im trying to get the correct weight to start on AllPro, so here's an example (made up figures just to give an...

GenerationZero‎, Yesterday 06:30 AM
6 284

Dr Mike - Volume periodization confusions

I've been doing a fair bit of looking into Mike's work, especially with regard to his volume landmarks and utilizing volume based increments as you move through a cycle and could never get a proper grasp on the matter so decided to start up a discussion here. The video in particular that irked me a...

JohnTitor101‎, Today 12:02 PM
0 73

4 Day Split to 3 Day Split - Volume

Hello All, My current schedule is a 4 day split consisting of; Mon - Chest & Triceps, Tuesday - Back & Biceps, Wednesday - Rest, Thursday - Legs, Friday - Abs, Shoulders, Traps, Saturday Rest & Sunday - Rest. I chose this because I wanted to start off in a simple manner and attempt to...

Professor1234‎, 02-21-2019 06:08 PM
Today, 10:33 AM Go to last post
4 247

Are heavy compound lifts killing my gains?

Ok I know the short answer to this question is no, but here is my issue. I started a "bulking" program about 2 months ago and there is no doubt im getting stronger, my dead lift went from 225-335, squats went from 225 to 315 and i can actually do pullups without assistance now within the...

jbr0nc0‎, 02-21-2019 07:44 AM
Today, 08:40 AM Go to last post
9 315

Roast my current program. Seeking strength.

I’ve made my own program with my limited knowledge after researching online. Feel free to critique what is over done, and what is missing. I am after full body strength, particularly arms/upper body as that is where I’m lacking. I’m running an 8 day program with a 4 day upper/lower split. ...

fforthegainz‎, Today 01:35 AM
Today, 08:38 AM Go to last post
2 191

Is the "science" on this program good?

So I have a schedule that made it pretty hard for me to do the upper/lower programs on this site, and I also wanted to try and get 3 chest exercises a week. But how does this program look? If you have any suggestions feel free to tell me, I am by no means a certified bodybuilder so I might not...

ElliotPWR‎, Today 06:33 AM
Today, 08:00 AM Go to last post
4 183

Program suggestion for strength + running?

I have been lifting for about two years now, mainly with PPL program from reddit wiki. Stats are 5'11, 200lb. B: 165lb, S: 209lb, D: 242lb, 4 pull ups). I need to up my strength and running performance, and I have realized that training 6x week with PPL is just way too much and doesn't make...

weakguy2‎, 02-20-2019 08:59 AM
8 258

Reverse Pyramid Training on a cut...good or bad, waste of time?

I started a version of RPT training from Martin Berkhan as I have started cutting. Is this sort of program a bad idea while on a deficit? I suck at picking and sticking with programs. I mainly chose to run this program for recovery purposes as I’m only in the gym 3x per week and I can do LISS...

orcmode‎, 02-20-2019 08:57 PM
3 250 workout program

Hello, for a website with such a big community, i'm have trouble finding review about the training plans sold on this website. Should be a comment section in the plan description. So maybe they not that good. What do you think of this plan ? are they basic ? do you have some to suggest to...

Nacoh‎, 02-21-2019 11:14 AM
3 191

testosterone and workouts

Hello, I want to know what is better or if is it almost same. As we know the weight lifting training can increase testosterone and GH. But are there any BIGGER differences in levels of testosterone if you use these splits ? : 3x Full body/ week 1-2 days rest, all compound excercises in...

Qnder‎, 02-21-2019 12:07 PM
11 364

Talking Is Fierce 5 routine good for gaining size?

I’ve researched the hell out of this subject and it keeps yielding different answers, some threads say start with a full body ( fierce 5 ) to build a foundation and others say do a PPL, and that it will provide much faster gains. My plan is to gain both muscle and fat, hopefully around 20 pounds by...

Beowulf20‎, Yesterday 11:47 AM
5 297

Help choosing a program for Upper Body only

I go to the gym 3x a week and have room for 5-6 upper body exercises (3 compound, 2-3 isolation). I am 12 months in from ACL surgery and have strict rehab program for my lower body, so don't need anything for that. I've been doing my own thing until now, but would like to get a proper program...

laxation‎, Yesterday 05:08 PM
1 146

Thoughts on my workout program? (beginner)

Hello everyone, I have been looking around on this forum for some time now and finally decided to ask some things myself. I have been training for some weeks but to get the best results I wanted to make sure I am doing the right things. My goal is hypertrophy. My height is 1.80m (5'10/11), my...

Penj10‎, 02-20-2019 03:42 PM
6 423

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