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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
226 Pages
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Yesterday, 10:07 AM Go to last post
6,763 880,944

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, 09:21 AM Go to last post
847 405,928

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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Yesterday, 06:20 AM Go to last post
584 339,369

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
95 Pages
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2,830 709,695

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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12-24-2018, 12:00 PM Go to last post
661 900,486

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 5,115

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
11-19-2018, 08:39 AM Go to last post
48 57,792

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 2,013,481

Bulking & Cutting: Switch up the split?

Hey all. This is a question for everyone who follows the method of cutting and bulking. For years, I’ve done it but have usually kept the same frequency of workouts per week. I usually do 4 days per week (2 on, 1 off, 1 on, 1 off, 1 on, 1 off). The amount of time spent on each workout is...

saibasabu‎, Today 03:33 AM
Today, 03:36 AM Go to last post
1 13

Alternating between strength and hypertrophy

Hey all, Not entirely new to these forums as I've been a lurker on and off for a time. Let's get to business. For the past 6 years I've been engaging in aerobic exercises with some weightlifting as I used to be super fat and I hit a low of 12%BF up from an ugly 35-40%BF and it worked to help...

DJRipa‎, 01-18-2019 08:50 PM
3 Pages
1 2 3
Today, 01:52 AM Go to last post
70 1,339

Pull ups - still weaker

Hello from Czech republic, ! first of all, I want to say my english is not good cause it's not my language, so perhaps you will understand to my sentences. ! Here is my problem : I want to be better at pull ups. So Im doing them very often. But I have problem, I cant absolutely progress. Im...

Qnder‎, Yesterday 01:28 PM
Today, 12:27 AM Go to last post
5 176

Lightbulb Workout Critique

Hey guys. Hoping to get some feedback on my routine. Workout A Bench 5x5 Cable Flyes - 3x12 Tricep Pushdown 3x12 Machine Tricep Dips 3x12 Overhead Press 5x5 Lat Raise 3x15

IFXsups‎, Yesterday 01:01 AM
Yesterday, 11:21 PM Go to last post
2 150

Question Newbie Looking For Advice!

Hey guys! I've browsed this forum for a while now, and want to really get serious about the gym and my nutrition. Overall, I just don't like the way my body looks, and I've come to the realization that I should do something about it instead of just complaining about it. Im 21 5'9" and about 140...

RyanT1997‎, Yesterday 03:06 PM
Yesterday, 10:05 PM Go to last post
4 157

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
2 Pages
1 2
Yesterday, 09:54 PM Go to last post
56 2,133

Question Operator training program

How would an operator train ? A guy in my gym says he runs tactical barbell and I can’t find what the routine is without paying for the book. I read reviews that said it isn’t all that. What would an effective routine consist of ? Other than strength work what type of other excercises are there...

JakeNoSnake98‎, 01-20-2019 02:54 PM
Yesterday, 09:16 PM Go to last post
14 375

Have I been doing it wrong? Muscle groups

5'8" 165lbs 24yo male. Started my journey under a year ago at 140lbs but have training 5-6 times per week for the past 3-4 months. I was always under the impression that muscle groups such as Chest/Triceps and Back/Biceps should be bundled. I've recently been reading that Chest/Triceps and...

Dimerien‎, Yesterday 09:03 PM
Yesterday, 09:13 PM Go to last post
2 93

New program?

I am looking for potentially a new program or ways to build upon my own that I have been doing for many many months now. I am trying to train for strength mainly. I am 17 180 lbs and a bit under 6 feet tall. I am trying to become stronger for football and rugby where my positions are linebacker and...

jazzercise12‎, Yesterday 06:28 PM
Yesterday, 09:01 PM Go to last post
1 103

Gym noob : workout

Hey, Just started going to gym about 6 weeks . 42 ur old . Would just like quick feedback on routine and maybe any suggestions. 3 day week workout Sunday: chest :barbell bench , incline bench, machine fly. Back: lat pull down , machine seated row. Tuesday : deadlift, militarily...

mccumbo100‎, Yesterday 12:53 PM
Yesterday, 08:42 PM Go to last post
3 182

Angry Project Mass Review. Great program.

Before I give the analysis of project mass let me give you some background info. Age: 20 Height: 511 Weight (before): 195 lbs Weight (after): 215 lbs Body fat (taken from skinfolds before): 10.2% Body fat (after): 12.4% 1RMs before: Bench 305, Squat 490, Deadlift 505. 1RMs after: Bench 375,...

lexg24‎, 02-27-2015 05:17 PM
Yesterday, 08:22 PM Go to last post
10 14,319

Need help with a program

Hello , I have been currently doing a 6 day split , as I want to gain mass. But after research learned it’s not the best routine. Any advice will be appreciated . I am 24 , 5’9 and 160 . Have a little bit of belly fat but willing to bulk as it’s not too much . I figure months of the right clean...

sha28‎, Yesterday 05:54 PM
Yesterday, 06:39 PM Go to last post
1 114

How to get my lifts up

Hello, I play Varsity HS football. I would like to get my lifts up, BMI down, and be more explosive. Is there any programs that would allow me to do this? 17 yrs old. Height: 6'3.5 BW: 267 lb Bench: 205 Squat: 320 Powerclean: 175/185 (uncertain) My goals for this year are to reach these...

khp1‎, Yesterday 12:26 PM
Yesterday, 06:34 PM Go to last post
6 139

Question Newbie in need of advice :)

Long story short i was poor, skinny and tall my whole life and due to my financial situation changing i decided to gain weight. In may 2018 at 182cm (5.9ft) tall i weighed 63kg (139lbs). In september 2018 i weighed 79kg (174lb) at 184cm (6.03ft). Now 22nd of january 2019 i'm 185cm ( 6.06ft) tall at...

Popov3103‎, Yesterday 06:08 PM
Yesterday, 06:32 PM Go to last post
1 111

Yearly Review - where to go next-what to change if anything and so forth

Just to see if you guys think I should add or take off something. Especially, anything you think would help my bench press. 2 years and a half of training. All Pro then Fierce5 (Upper Lower) and now this program with the help of great people on this site. Training Full body and I don't...

rlefebvr‎, Yesterday 01:13 PM
Yesterday, 05:46 PM Go to last post
11 231

Cut or bulk?

Hey All, Little Background info: im 24 just started going back to the gym, used to workout a lot in high school and built some muscle(football player, linebacker). But since then I haven’t been in a gym and have definitely put on some fat. Im 5’11 235lbs. I want to build muscle mass of course,...

cvandiver94‎, Yesterday 04:52 PM
Yesterday, 05:38 PM Go to last post
1 106

Fierce 5 substitution questions

I have a few questions about tuning the routine I'm doing now, they namely center on reps. I've noticed that a lot of the time in the listed programs when a more "isolation" movement is swapped in for a bigger lift, the rep range goes up a notch. An example being in the dumbbell program, when split...

CommanderFun‎, Yesterday 04:53 PM
Yesterday, 04:53 PM Go to last post
0 107

Question JNL bikini plan

Anyone ever try Jennifer Nicole Lees workout program? What was your experience ? Results?

cr23‎, Yesterday 03:01 PM
0 105

Newbie looking for advice

Just started working out 2 weeks ago, training for a power test for my local PD. Just turned 39 and when I started I weighed in at 205 pounds. I have been lifting with a bowflex I picked up on CL for $175 bucks. Works for me. Background.. I am 6'3 and drink soda and beer like its water. Eat...

ramhunter9‎, Yesterday 09:00 AM
Yesterday, 02:30 PM Go to last post
11 254

What do you think of my workout plan?

I am 6 months into my weight training, i started out with fullbody workouts for first couple months then i started doing the traditional “bro splits” but i felt like i wasn’t hitting my muscles as frequently as i should be considering the fact that i’m fairly new or basically a beginner. So i...

AniketRudraksha‎, 01-20-2019 05:15 PM
Yesterday, 01:38 PM Go to last post
8 305

Talking 8 week challenge: program PDF + Accountability

I've completed my first week of an 8 week challenge I created!! I'm so excited! Attached is my current physique and the program I created (of course progressive overload is key). Anyone interested in me updating every week? If yes, what kind of updates (e.g. weight, pics, waist, etc.)? Also, I...

content1234‎, 01-19-2019 01:13 PM
Yesterday, 01:14 PM Go to last post
9 393

Smile StrongLifts 5x5 for Aesthetics?

Hey, I’m 14 years old and doing StrongLifts 5x5 as my program, I mainly want to gain muscle mass and get bigger bicepts but I’ve heard that the program isn’t really suited to aesthetics. Should I add curls in to help or is it fine as it is? Thanks, Elliot

Sirells007‎, Yesterday 09:52 AM
Yesterday, 01:12 PM Go to last post
3 198

Workout routine

Just recently started working out again after about a 5 year break, just wanted some input on my routine, any feedback would be greatly appreciated. I've started with relatively light weights to start that way I can work up properly, routine is as followed (goal is muscle growth and slight fat...

Jarredsanche‎, 01-20-2019 11:26 AM
Yesterday, 12:45 PM Go to last post
12 332

Post Steve Reeves Bodybuilding Journal

I just saw this book online. It contains Steve's actual workout journal he used in the 40s. Anybody seen this?

aggieoilman‎, Yesterday 06:28 AM
Yesterday, 12:32 PM Go to last post
2 158

Question Advice for a Beginner

After a pretty shocking DEXA scan (28% BF) I’ve begun a simple routine and hope to change my body comp. drastically. I’ve been completing the following every other day for the past few weeks: - Leg Press 3x20 at 70 lbs - Calf Raises 3x20 at 80 lbs - Lat Pull Down 3x12 at 40 lbs - Tricep...

arbitraryname30‎, Yesterday 10:43 AM
Yesterday, 12:21 PM Go to last post
2 121

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