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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 07:53 AM
184 Pages
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Yesterday, 07:24 AM Go to last post
5,511 721,818

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
24 Pages
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05-23-2018, 12:37 PM Go to last post
713 275,024

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
90 Pages
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2,675 622,842

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
18 Pages
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05-21-2018, 07:29 AM Go to last post
512 245,665

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
22 Pages
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630 805,670

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
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 13,575

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 1,788,068

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 57,403

531 Template For Strength

What is the optimal 531 template for strength?

fairbjosh‎, Yesterday 01:03 PM
Today, 07:13 AM Go to last post
6 226

IS THIS workout program balanced and good for beginners??

Hey, i’ve in the been for a while now and i see some result already but ive doing like 6 split body parts in a week which is bad so i went and did some researched and found some good 2 body split which i really like. So i would like to know if its good as beginners and if u think is a bit...

jaideep02‎, Yesterday 06:38 PM
Today, 06:59 AM Go to last post
8 182

Angry Sciatica

Hey all, I started working out again in January. Been really motivated and seeing gains, 2 weeks ago I pinched a nerve sleeping weird. Ungodly pain down my right leg. Been giving pain killers to help. Is there a workout program I can do or exercises I should avoid so I don't make it worse. I...

chowda76‎, Today 05:13 AM
Today, 06:01 AM Go to last post
2 73

Lost 20 lbs, skinny & need goal advice

Hello all, I dabbled with fitness slightly in college, now in my mid 20's I have made it a consistent part of my life. I have gone down from 192 to 168 January-May. I am the lightest and most fit I have ever been. My goal has always been to get to a point where I can put on muscle without...

sdneal115‎, Yesterday 11:54 AM
1 99

need help with a fitness routine

Guys I am a 42 year old male I have been going to the gym on and off for the last 3 years. I have lost weight but I don't see any significant gains. I would really like to put on muscle in the upper body area and completely get rid of my stomach. So I am looking at Cross fit as well as high...

OSU75‎, Today 03:47 AM
1 86

Doing madcow for 2 days a week. Help me make it work

Because of long commute and uncertain work hours, right now I'm only able to workout twice a week. Planning to do madcow. As I understand there are 3 days in madcow: Day 1 is 5x5, day 2 is recovery, day 3 is 3x5 plus a new 3RM. What Im planning to do is to hit day 1 and 2 in one week, ...

Moneytme‎, Yesterday 08:59 PM
Today, 05:35 AM Go to last post
2 149

Post Supplementing calisthenics with weights.

Hi, guys. Well, recently I joined a gym for calisthenics & weighted calisthenics and environment(i feel better training in the gym than home). A friend told me that I should incorporate some compoud movements with weights in my training. Exercises which I think are good for supplementing: -bench...

DARIUSTI00‎, Today 05:21 AM
2 89

Is this workout good for me?

Im 19 tall and skinny. I started working out 3 weeks ago. I workout 6 times per week and rest on sunday. Im trying to gain weight and I don't have any fat to lose. Im eating like a mad man and I gained about 3kg since i started. I have 2 different workout days and I do each 3 times per week. ...

JuanPunch‎, Yesterday 02:14 AM
Today, 05:29 AM Go to last post
24 440

From Fierce 5 U/L to 531

Hey everyone, so im moving on from fierce 5 and want to do 531. My lifts are 440/330/505. I was on the fierce 5 because i have pretty big imbalances, pretty much all the front muscles are bigger and stronger then the back. I still have these imbalances so i want to make sure this layout is...

tommy4life‎, Today 12:53 AM
1 115 progress

Read a bit... seems can bench press 3 times a week, squat 2 to 3 times a week and deadlift once a week... is madcow the best program for novice/intermediate? There is also a program "the bridge". Which seems to fit the bill... I saw some criticism of 5/3/1 as not having enough volume... ...

dustman007‎, Today 03:36 AM
Today, 04:09 AM Go to last post
1 80

Can i make good gains just from Squat,Deadlift,Bench,OHP and Row's

I have ran starting strength, ICF 5x5 etc over the past year, and made good progress etc, I got to the point where you pass the beginner stage, progress slows and you can no longer continue adding weight to the bar at the same rate. For the past month i have just been doing Squat Deadlift...

Brahfessa‎, Today 03:09 AM
1 101

Full upper body workouts vs isolated workouts for better definition

Hey guys, just a quick background: (5'10", ~74 kg, ectomorph) I've been working out for around 7 months now, in reasonably good shape and am now curious on how to get better defined (or "cut") arms/upper body, without putting on too much bulk. My current workout routine is to do a full upper body...

sphyrch‎, Today 02:23 AM
1 100

Hi! I need some help with a workout plan please.

Im 18 and I decided I wanted to change my body because Im to skinny. I want to make as much gains as possible till the end of the summer break which is in about 3 months. Im free pretty much 24 hours a day so any workout plan will work for me. I did a bunch of research on the internet in the past...

PieceOfCandy‎, Yesterday 03:47 PM
7 119

Lightbulb Travel Workout

Hey guys, Just discovered this forum and it’s been great so far! I’m a noob. Been training for last 4/5 months (after 20 years of pretty much nothing) and loving it. I just wanted some feedback on my three day full body workout I’ve been doing. I bastardised a couple workouts I found online...

Jnote333‎, Yesterday 12:17 PM
Today, 02:52 AM Go to last post
3 121

Why is lifting once a week working?

Ive done lifting each muscle group x3 a week, x2 a week but recently ive been testing lifting upper lower each once a week, and its working better than anything ive done before in in terms of both strength and esp mass?? I have a bit of hard time fitting in calories everyday, so i feel like...

Minyoungk‎, Yesterday 06:22 PM
Yesterday, 07:30 PM Go to last post
4 184

Need advice on AllPro routine

Hello, Background: - I've been sticking with the All Pro routine for awhile now (only difference is I swapped the barbell curls for pull-ups, the better to pair with the overhead barbell press) - 6 ft, 190 lbs, 33 yrs, getting fat and need to cut soon - goal is just to get strong and look...

xamcro‎, Yesterday 06:48 PM
Yesterday, 06:57 PM Go to last post
1 103

Difference in workout?

Hey,Guys, is there a noticeable difference in gains when you use dumbbell shoulder press instead of barbell? I am thinking Dumbbell and Barbell are as efficient; and then machine is the lagging one?

ngloading‎, Yesterday 01:26 PM
Yesterday, 06:36 PM Go to last post
1 116

Should i move from Fierce 5 to SS?

So i have 6-7 weeks doing fierce 5, but my main goal is to be a powelifter, should i move to ss?

josejose01‎, 05-24-2018 08:06 PM
Yesterday, 05:46 PM Go to last post
16 368

"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 07:03 PM
243 Pages
1 2 3 4 5 ... 243
Yesterday, 04:24 PM Go to last post
7,284 1,096,709

Question Is it fine to repeat this workout program?

I'm 18 yr old male, 5'7'' 105 lbs, and I'm quite skinny and weak. So I've been trying to bulk up recently and went to the gym the other day to start some lifting. But I quickly found out I could hardly bench the bar... So I thought it'd probably be a better idea to start with dumbbells at my house...

ethan0429‎, Yesterday 11:33 AM
Yesterday, 03:31 PM Go to last post
3 150

The vikings program and increasing weight

Hello guys, I am currently running the vikings Upper/lower pull push legs program. I am a few sessions in, and I can notice one thing that I cant help myself thinking about.. Take the upper body day, where you do: Bench press, barbell row, military press, lat pulldown. Take the pull day,...

Nordicboy‎, 05-25-2018 11:03 PM
Yesterday, 01:44 PM Go to last post
5 255

Exclamation Rate advanced routine

I've been looking for a new advanced routine and found this one. Rep scheme is 3 sets of 8 followed by one set of 10 and one of 12 going down in weight unless stated for certain iso exercises Chest/Triceps/Shoulders Flat Bench Incline Bench Chest Press Decline Press Cable or machine...

ngloading‎, 05-24-2018 03:45 PM
Yesterday, 11:49 AM Go to last post
15 325

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 11:50 AM
7 Pages
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Yesterday, 11:44 AM Go to last post
204 14,114

Post Is this workout plan okay?

I workout every day after work, but still always have at least 72 hours of rest on each muscle group before training it again. Is this enough to avoid overtraining? I use medium volume and intensity. Monday - Biceps, Forearms, Chest Tuesday - Shoulder and Triceps Wednesday - Legs, Calves and...

EWWCK‎, Yesterday 09:42 AM
Yesterday, 11:31 AM Go to last post
4 271

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 08:42 PM
15 Pages
1 2 3 4 5 ... 15
Yesterday, 11:23 AM Go to last post
447 30,125

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