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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 VII

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

nightanole‎, 11-07-2020 06:13 AM
17 Pages
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Yesterday, 09:07 PM Go to last post
483 142,231

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
101 Pages
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3,021 1,231,173

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
33 Pages
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07-07-2021, 05:09 PM Go to last post
966 1,022,460

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
24 Pages
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06-06-2021, 04:05 PM Go to last post
709 846,545

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,396,647

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
3 Pages
1 2 3
03-17-2021, 07:01 PM Go to last post
84 353,797

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 2,846,122

Rpe vs percentages based strength programs?

I have mostly been doing pure hypertrophy training for the past years, but want to go into more strength training. When training for hypertrophy i have used rir and rep range for loading zone to set the intensity and effort. As i now want to do more strength based programs, the thing is that im...

philip750‎, Yesterday 07:46 PM
Today, 01:58 AM Go to last post
2 122

Can someone rate my Push/Pull split?

Hi, I've been lifting for 3 years and I was wondering if I could get some feedback on my Push/Pull split. I've set it up similarly to a PHUL split. So far, I've been liking the results but I was just curious if there were any major holes in my programming. Push (Intensity) Overhead Press (3 x...

Zhaloog‎, Yesterday 08:03 PM
22 334

Bodybuilding templates

I wanted to run through these templates a few times before actually recommending them. This style of training was mostly pushed by Lyle Mcdonald in the early 2000's and later written about by Eric Helms. So its nothing new and exciting. I do 6 weeks on/one week off. Once the de-load week is done I...

TAWS6‎, Yesterday 12:30 PM
Yesterday, 12:31 PM Go to last post
1 184

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
4 Pages
1 2 3 4
Yesterday, 12:21 PM Go to last post
115 17,220

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kiskadarpyar‎, Yesterday 09:53 AM
Yesterday, 09:53 AM Go to last post
0 117

2 weeks in and have newbie gains, what next?

I am 2 weeks in and have some gains :) I am doing 3 things: Push ups Let me up laterial raise

ken979‎, 07-23-2021 02:56 PM
Yesterday, 08:29 AM Go to last post
9 472

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tuesbirhday‎, Yesterday 05:19 AM
Yesterday, 05:19 AM Go to last post
0 152

Lightbulb Workout introduction for your healthy living

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise...

bignose29‎, Yesterday 05:17 AM
Yesterday, 05:17 AM Go to last post
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mewonhizo‎, Yesterday 03:52 AM
Yesterday, 03:52 AM Go to last post
0 161

Full body hypertrophy version

During years I've tried numerous different programs and training styles. Lately I've had less time to work out, and I'm able to hit the gym 3-4 times a week. The problem in my opinion was that most of the programs geared towards that few working days, had too little volume, or were planned for...

ThatFinnishGuy‎, Yesterday 01:53 AM
Yesterday, 01:53 AM Go to last post
0 191

Exclamation I'm so lost at the moment with what to do

*** Thank you to those that read this heaps long message of questions I do really appreciate any help at all. Also age is 30 weight is 132kgs and height is 182cm Just wondering what's the most effective 7 day body building workout plan. Is it the following effective enough? Monday-...

JohhnoBravo‎, 07-23-2021 05:32 PM
07-23-2021, 11:53 PM Go to last post
2 287

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
9 Pages
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07-23-2021, 07:25 PM Go to last post
256 78,369

suggestion for a body building program?

guys.. what would you suggest which program to follow in these video so i can apply it to my program??? just skip the add guys thanks *************.us/68256780568795 or this one? *************.us/68256780568866 *************.us/68256780568866

userZKZZKWJRV6A‎, 07-23-2021 07:19 PM
07-23-2021, 07:19 PM Go to last post
0 199

Workout Program

Hi all, I'm a 6-foot teenage soccer player who has just started going to a gym. I'm a complete newbie at the gym but not a beginner with workouts and have mostly exercised bodyweight in the past. I'm looking to transition to the gym and want to put an emphasis on leg building with some work on...

Buddyman2‎, 07-23-2021 04:42 PM
07-23-2021, 05:13 PM Go to last post
1 233

Need Little Help on 6-DAY Split

Hey all, hope everyone is well. Need some advice here. I am working 1 body part a week and working out 6 days a week. I am looking to work body parts TWICE a week. Any advice on split? Below is what i was thinking Monday-Back/ Shoulders Tuesday Chest /Arms Wed-Legs/Abs Thursday-Back/Shoulders...

FlexITFitness‎, 07-22-2021 05:02 PM
07-23-2021, 10:27 AM Go to last post
12 484

Question Full body workout only dumbbells?

I’ve decided to start working out regularly and I wanna get serious about it. I’m looking for a good full body workout program, and the only equipment I have are dumbbells. I’ve found some exercises to do, but here’s what I really wanna ask: Let’s say that I have two different exercises in my...

Simsimilla‎, 12-15-2017 01:28 AM
2 Pages
1 2
07-23-2021, 09:02 AM Go to last post
40 4,966

I feel dizzy training in hot weather

I'm at home in doors, doing some laterial raises at home. I feel very dizzy afterwards. Im in Uk, 21 degrees What can I do? I don't feel like I'm doing enough

ken979‎, 07-20-2021 03:29 PM
07-23-2021, 05:36 AM Go to last post
7 713

Ian Duckett Full Body Workout

I'll be starting the Ian Duckett full body routine on monday. Has anyone ever done it, it looks extremely good, and he gaurantees you'll gain mass on it. Its done twice a week. Workout 1 Squats Bench Press Chins Close Grip Bench Press Bent Over Rows Standing Military Press Calf Raise

supersatellite‎, 10-13-2002 08:11 AM
07-23-2021, 05:32 AM Go to last post
7 7,785

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bimarhujee‎, 07-23-2021 04:41 AM
07-23-2021, 04:41 AM Go to last post
0 243

Good fullbody programs with progression schemes?

Hi all. I would like to do a full body program 3x/week due to time constraints. I am an intermediate/advanced and I am wondering if there are any full body routines that have built in progression schemes? The only one i have found so far is GZLP. The ones by Jeremy Either, Omarisuf and Jeff Nippard...

jlai928‎, 07-22-2021 04:47 AM
07-22-2021, 10:04 PM Go to last post
5 523

Low Deadlift

TLDR: Wondering if a Deadlift focused 2-3 month program should be my first move since its my most lagging lift and the furthest away from my goal Something like.. 3 days a week, M: Strength DL + Pull exercises, W: Accessory DL exercises, F: Hypertrophy DL + Pull exercises My two other lifts...

bamboozler118‎, 07-20-2021 03:46 PM
07-22-2021, 01:31 PM Go to last post
5 639

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batkamkaro‎, 07-22-2021 09:47 AM
07-22-2021, 09:47 AM Go to last post
0 334

Doing less exercises with more sets vs. more exercises with less sets

Alot of programs I see on here will have, for example on a push day, 5x5 bench press and 3x8 incline bench press for a total of 9 sets. Personally, I've always preferred to have a wider variety in my chest days, for example I'll do 3x5 bench pres, 2x5 incline press, 2x8-12 weighted dips, 2x8-12...

23end‎, 07-21-2021 10:01 AM
07-22-2021, 09:16 AM Go to last post
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creaipiesaxa‎, 07-22-2021 06:27 AM
07-22-2021, 06:27 AM Go to last post
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jaypaschals‎, 07-22-2021 04:37 AM
07-22-2021, 04:37 AM Go to last post
0 324

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