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Forum: Workout Programs

What workout is best for your goal?

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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
25 Pages
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Yesterday, 03:56 PM Go to last post
735 1,752,612

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
37 Pages
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06-05-2024, 12:33 AM Go to last post
1,087 616,405

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
105 Pages
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3,123 2,045,894

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
4 Pages
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04-18-2024, 06:18 AM Go to last post
105 584,129

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
26 Pages
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02-24-2024, 08:54 AM Go to last post
775 1,191,960

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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 98,455

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 3,964,766

21 Year Old Dancer ….Now In The Gym

Whats good everybody? I’m a 21 y.o guy who has been in the gym for 7 months currently and while I’ve held a background in HipHop dance/Step Team(s), I have the desire to ”transform” my fitness experience….. Moving forward and to be specific, I am 5’9 & 265 pounds at the moment and I speak that...

SeuHuman‎, Yesterday 10:23 PM
Today, 04:42 AM Go to last post
1 94

Acceptable subs in Fierce5

Here's my issue with deadlifts: when I started lifting some friends warned me not to do deadlift variations unless I needed them for a specific sport. They argued that the risks far outweighed the benefits. I didn't listen and ended up injuring myself. Luckily, over time, the problem got resolved....

ThoughtSeize‎, 06-12-2024 01:29 PM
Today, 04:29 AM Go to last post
7 237

Do single sets work?

There is this old book from the early 1900's called "muscle control and barbell exercise" by an Indian lifter. It can be found easily online. If you look at the photos of bodybuilders at the end of the book, you will see that some of them are quite jacked. The thing that interests me most is...

mathgainer‎, Yesterday 04:27 AM
7 222

Split and volume observations

So I have been slowly cutting volume and I have found no difference between what I was doing and what I’m currently doing. I always thought the majority of people did too much. I’m starting to think that all I really need for chest is a flat/incline movement. I’m still experimenting but here’s what...

TAWS6‎, 06-08-2024 10:19 AM
Yesterday, 11:31 PM Go to last post
15 1,199

Extremely sore from lifting dumbbells

I wish I would have understood the importance of working out every day at an earlier age. Unfortunately I am getting a late start. I was lifting dumbbells different ways as a workout every day. After about a month I noticed extreme soreness on my upper arms. I stopped lifting the dumbbells...

JWBlue17‎, Yesterday 03:20 PM
Yesterday, 08:40 PM Go to last post
1 103

WS4SB3 for BJJ (Westside - Jiu Jitsu)

After not lifting for 10 years, I have returned to the gym to do Joe D's program. I had great success with this program from age 15 to 19 (now age 31). I've modified the program slightly to fit my jiu jitsu training schedule. I am a BJJ blackbelt and have taken time off competing to focus on my...

Ciano123‎, 05-26-2024 06:48 AM
2 Pages
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Yesterday, 03:23 PM Go to last post
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What program is best suited for me

Squat 1 rep max: 225lbs, estimated 1rm 230lbs Bench 1 rep max: 155lbs, estimated 1rm 165lbs deadlift 1 rep max: 265lbs, estimated 1rm 275lbs ohp 1 rep max : 95lbs, estimated 100lbs~ bb row: 155lbs, est 160lbs Current Bw: 164lbs Age: 15 Height: 5'10 Estimated BodyFat: 20%

h0l‎, 06-12-2024 12:37 AM
06-12-2024, 02:16 PM Go to last post
6 371

No more progress with UL/LO split at early advanced strength levels

I have been doing Lyle McDonalds Bulking Routine (UL/LO Split) for a couple of years and reached early proficient strength levels in most lifts (according to While I really enjoy the routine a lot, due to it only requiring 3-4 days a week, I feel like it might be time to...

openhouse33‎, 06-10-2024 08:02 AM
06-12-2024, 07:01 AM Go to last post
11 578


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Peterkulas‎, 06-11-2024 10:28 PM
0 181

Is this home workout routine decent?

is this a good routine for a noobie looking for strength and size (keep in mind i have limited equipment, so dumbbells bench and barbell) Pull: Barbell row 5x5 Chin ups 3x8 Dumbbell row 3x12

b0bthebuilder02‎, 06-11-2024 03:24 PM
06-11-2024, 09:14 PM Go to last post
3 290

Guys with modest goals

It's intriguing to observe how many guys on this forum seeking advice on specialized programs tailored to modest fitness goals, such as: "I'm not aiming for massive gains. I'm not pursuing a bodybuilder physique. Can I sculpt an aesthetic physique by simply doing push-ups at home?" However,...

SaulGuzman‎, 06-02-2024 08:17 AM
06-11-2024, 01:36 PM Go to last post
6 814

Smile Bench 300 Done. Next Steps

I just completed the Bench 300 program today. I am quite happy with the results; I hit my one-rep max of 315. I am looking for suggestions on a new program or next steps to continue building on 315 benching that weight more consistently and moving that number up. Any suggestions or advice would be...

muwarrior10‎, 06-10-2024 12:01 PM
06-10-2024, 04:17 PM Go to last post
2 267

Exclamation any possible way to build good muscle from calisthenics in 3 months?

I am doing basic stuff such as pull-ups. chin-ups, push-ups, dips frequently at home and I have a weight vest so i can quickly progressive overload, but something about very basic calisthenics feels like you don't go anywhere, I feel as if the gap is skinny guys starting out and next stage is...

kohDemasters22‎, 05-29-2024 04:14 PM
2 Pages
1 2
06-09-2024, 02:22 PM Go to last post
49 3,024

Killing me - StrengthLog’s Full Body Workout Routine, 3x/Week

Hello guys, please check: StrengthLog’s Full Body Workout Routine, 3x/Week Workout 1 Squat: 8, 6, 4, 4 reps (increase the weight the second and fourth sets) Bench Press (alternate exercise: Dumbbell Bench Press): 8, 6, 4 reps (increase the weight every set) Barbell Row: 8, 6, 4 reps...

Jozef161‎, 06-09-2024 05:51 AM
06-09-2024, 05:59 AM Go to last post
1 398

Possible To Gain 20 Lbs Muscle With This Workout Program Goal

Hi all, I began bodybuilding many years ago, but all I learned to do was to go to failure and cut to lose about 65 pounds body weight. I didn't learn the concept of adding strength and muscle by lifting heavier and bulking until a few years ago. I tried bulking way past normal limits and was...

StackGsMan123‎, 06-05-2024 11:54 PM
06-07-2024, 01:07 PM Go to last post
13 968

Recommend a workout for the equipment I have

Guys I don't want to join a gym but I have some equipment that I would like to use and looking for a workout. I've been training for around 5 years and have made reasonable progress, I think The workout I'm looking for should be a full body workout primarily to lose weight but to build...

WestWestSide‎, 06-03-2024 12:32 PM
06-06-2024, 12:39 PM Go to last post
4 697

How to optimize my existing program (Upper/Lower variant)

Hello, I (27 y/o, 6ft, 170lb) recently began strength training with a coach/PT after difficulty increasing weight on bench press due to past shoulder injuries and confidence in higher weight squats/deadlifts. These are only the first two days (Tues/Upper & Wed/Lower) and start with lower reps...

patrickb7‎, 06-06-2024 09:57 AM
06-06-2024, 10:45 AM Go to last post
2 465

How are these strength-oriented push and pull workouts?

Push: Bench Press: 3 Warmup sets; 2 Working sets @ 5 reps, 1 triple @ 3-rep max Seated Overhead Press: 2 Working sets @ 5 reps, 1 triple @ 3-rep max Weighted Dips: 2 Working sets @ 5 reps, 1 triple @ 3-rep max Overhead Tricep Extensions: 3 Working sets @ 8-12 reps Pull: Bent-Over Rows:...

erigni‎, 06-03-2024 04:38 PM
06-05-2024, 04:52 PM Go to last post
26 1,316

How To Build A Live Edge Table

Here at the live edge slab tables company, we do exactly what it says on the tin. We supply live edge tables. We are the largest live edge table supplier in the UK. We manufacture everything ourselves and we deliver it directly to your home without you having to pay a single penny. Submit And...

Cazzork‎, 06-04-2024 04:50 AM
06-04-2024, 04:50 AM Go to last post
0 473

Typical sets and reps

Share your preferred sets/rep ranges. This is fairly typical for me: Typical sets/reps Bench 5x 3-8 Incline 4x5-8 flys 4x6-10 Rows 4x5-8 pulldowns 4x6-8

coachcalande‎, 05-14-2024 01:35 AM
06-04-2024, 02:30 AM Go to last post
3 1,464

Resistance Training and hypertension

Hello everyone I will be conducting a case-study on myself, because I am a bit of a science geek, have stage 1 hypertension, and why not. Also thought that maybe someone would like to join me. Background Multiple studies have shown that resistance training (RT) is effective at lowering...

tommy4life‎, 06-03-2024 05:58 PM
06-03-2024, 08:12 PM Go to last post
7 656

Athlete Program Review

Hey Guys, I'm a 17 year old athlete who plays Basketball, Football (American), and Rugby. I opted out of playing this season due to a head injury in football back in November and our Head Coach has decided to retire. My school doesn't really have a "strength coach" per se and it has just been us...

NO37‎, 06-01-2024 08:18 AM
06-03-2024, 05:05 PM Go to last post
18 1,206

Workout Program Help for a Beginner - Dumbell Workout

I am getting back to working out and I am looking for a dumbell workout I can do at home. I do 1 hour of HIT 3 days a week. I am looking to tone up. I also need help with my diet....Any suggestions would help.

LRH2380‎, 06-01-2024 12:47 AM
06-03-2024, 02:58 PM Go to last post
3 712

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senju33‎, 06-03-2024 03:26 AM
06-03-2024, 03:26 AM Go to last post
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mbalik‎, 06-01-2024 05:33 AM
06-01-2024, 05:33 AM Go to last post
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