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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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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 2,550,089

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
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06-20-2020, 11:55 PM Go to last post
79 241,147

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 06:55 AM
32 Pages
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06-22-2020, 09:33 AM Go to last post
949 795,425

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
23 Pages
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07-06-2020, 10:53 PM Go to last post
684 1,213,584

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
23 Pages
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07-07-2020, 04:41 PM Go to last post
675 664,018

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
99 Pages
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2,968 1,038,810

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
279 Pages
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Yesterday, 06:05 PM Go to last post
8,364 1,346,334

Rate my Bi-Weekly Trainig Program

Looking for critques and critissm on my bi-weekly training programme. What would you change to optimise it? Any tips / suggestions of workout exercises additions welcomed. Images are attached below. Week 1

Jackoozy‎, 06-12-2020 11:22 PM
06-14-2020, 07:50 AM Go to last post
4 878

Try this.. 1 month work out

The plan contains two two-week blocks. The first has four sessions a week: chest and back; legs and abs; arms; and shoulders and abs. The second has four sessions a week, and they’re different: chest and triceps; legs and shoulders; chest and triceps; and back

jhezie‎, 06-14-2020 10:55 AM
06-14-2020, 04:23 PM Go to last post
2 673

Adding sets to specific exercises

If I wanted to add sets to certain lifts to break plateaus or being up lagging body parts, be they compounds or isolations or both, would it be necessary to add an equivalent number of sets to other lifts? For instance if I want to add 2 sets of OHP per week in a pre-written program, should I add 2...

Xpiro‎, 06-13-2020 04:55 PM
06-14-2020, 05:53 PM Go to last post
3 788

Pivot block suggestions

Trying to develop a short pivot block (1-2 weeks) between cycles of my powerlifting program, and looking for suggestions for exercises to do during the pivot. Once I choose the lifts, then I can make a rep / set scheme. I understand the main goals of a pivot are: 1. Reduce fatigue 2....

ECGordyn‎, 06-12-2020 10:00 PM
06-14-2020, 08:37 PM Go to last post
9 961

This training program

Hello, what do you guyes think of this program here. 3 times a week, a bit heavier gradually. A: sq 3x5 bp 3x5 B : dl 3x5 br 3x5 2 times a week, sunday and thursday there is also farmers walk. Regardless iff there is a A or B section. The reason I am not doing 5x5 stronglift or...

superduper78‎, 06-14-2020 11:26 AM
06-15-2020, 05:32 AM Go to last post
5 804

Your opinion: should I start bulking again or keep cutting

Context : im 145ish lb at 5'7" and just over 2 years in. Ive lost about 13lb in the last 3.5 months and im sitting at maybe 15% bf. Ffmi is around 19 if that's important. I've hit that point where im getting a lot weaker in all my lifts. In the first 2 months i was getting stronger but...

Lizzy3200‎, 06-13-2020 07:16 PM
06-15-2020, 08:38 AM Go to last post
8 1,056

Got bored of workout routine which workout routine do you recommend next?

So I have been using Fierce 5 for 1 and a half. After that I started to use The Intermediate Upper/Lower which is recommended after Fierce 5. Now I have been using that for 2-3 years. I haven´t been working out for a 3 months due to lock down and I thought to myself I could switch up my old...

Pajchel‎, 05-28-2020 02:37 PM
2 Pages
1 2
06-15-2020, 01:25 PM Go to last post
32 3,476

Isolation workouts for upper body?

My upper body is in pretty good shape for a beginner. I work on shoulders a lot but ive noticed the back of my shoulders is very small relative the side and front shoulder muscles causing a sort of slouching look. I've also noticed my chest dips inwards, sort of incline, from the bottom to the top....

alpofwar‎, 06-15-2020 06:54 AM
06-15-2020, 07:25 PM Go to last post
3 854

Question Warm up for each exercise or just for the first exercise that hits that muscle?

Hey Guys, My question is do you guys just do warm up sets for each muscle group for the number of times required or before every single exercise. What I mean by this is for example it is leg day and you are just doing leg curls and calf raises, would you do 1-2 warm up sets then work sets for...

fattofame3‎, 06-11-2020 05:05 AM
06-16-2020, 10:35 AM Go to last post
10 1,431

Can't bench anymore.

Ok so about 2 months ago i was doing SS and I was benching 205 - 5 times and now I can barely do 155 - 5 times. I can do the first 3 or 4 reps like it's nothing and then my arms just completely die on me. I don't know what the deal is but it's really frustrating. I'm not tired at all and then 3...

Keith10Stone‎, 01-28-2013 07:49 PM
06-16-2020, 10:38 AM Go to last post
6 1,195

Looking for a program/sports perfomance weightlifting progam

Hey guys, I'm a 15 almost 16, looking for a weightlifting program. I looked at stuff like Stronglifts 5x5 but I dont like the idea of start at your 5 rep max and expect to build from that. I've had some experience with weightlifting and before COVID 19 happened I went to a sports perfomance gym...

Dean562727‎, 06-13-2020 01:12 PM
06-16-2020, 10:40 AM Go to last post
16 1,288

Unhappy Adding Custom Program to Calendar is Broken

I created a 5-day program that repeats weekly forever. It starts on Day 1 with rest days on days 6 and 7. When adding it to my calendar, no matter what date I select as a start date, it always places the first day of exercises on a Tuesday, whether I choose to start on Monday, Friday, Thursday......

Tobraham‎, 06-16-2020 03:27 PM
06-16-2020, 03:38 PM Go to last post
1 674

Question Lil cousin making gains on bro spilt while I do full body and struggle?

Hey Guys, I have a lil cousin who primarily does chest,bi's and tri's and is making decent gains since he started, don't know the time frame but less than a year I would say. He has always been skinny where I was fat/obese yet he looks jacked or looks better than me. Is this maybe cause he...

fattofame3‎, 06-16-2020 03:23 AM
06-16-2020, 04:20 PM Go to last post
13 1,178

Running routine?

Even though i have a work out routine that works great, when it comes to running i'm completely clueless. I usually just run 1 pace until tired, then walk a minute, then run and repeat. finish a mille then go home. No specific intervals like 30 minutes fast, 1 minute slow or anything. Also...

backinthegymbro‎, 06-15-2020 03:37 AM
06-17-2020, 12:46 AM Go to last post
8 1,110

Question More pump doing 4 day upper/lower than 3 day full body?

Hey Guys, So just for this few while I have been just gauging programs again to see which one I am going to stick to for a while. I am trying VBB 3 day full body and find it A) takes up to much time and B) Is really taxing even on a surplus. I did VBB 3 day full body last year during a cut and...

fattofame3‎, 06-16-2020 03:15 AM
06-17-2020, 01:07 AM Go to last post
7 1,063

Question When a program asks for pull ups but you can't do any?

Hey Guys, Question: If a program requires you to do pull ups but are not able to do any or as many as required for the amount of sets, what do you do? E.g. Do 3 sets of 8 reps for pull ups, I can only do 3,2,1 reps for each set respectively. Would I get some sort of rubber band or elastic to...

fattofame3‎, 06-11-2020 04:56 AM
06-17-2020, 05:06 AM Go to last post
28 2,192

Need tips for targeting skinny legs!

5’4 130lb 36” 29” 37” I’m probably an apple or banana shape, and I’d really like to be shapelier On my bottom half, including hips, butt, and calves. How often should I work legs? I’m thinking of doing legs every other day, and working the other muscle groups in between, that way I hit them...

onewomanwlfpak‎, 06-17-2020 07:43 AM
06-17-2020, 11:44 AM Go to last post
2 775

Need to build up my fitness

So I stopped working out for a while and I feel my fitness and muscles have drastically deteriorated. Any advice on a fast way to start building up my fitness again?

Tazz8699‎, 06-17-2020 05:10 AM
06-17-2020, 04:21 PM Go to last post
2 797

When to start building muscle?

Hey guys I am new here. I have been following cardio workouts to lose fat, doing some rope jumping, and some weight lifting (mainly with dumbells). I was 80 kg (176 lbs) for 168 cm (5.5 feet) Now I got to 70kg (154 lbs). So my question is, should I start building muscle? Or do I need to lose...

oussHYK‎, 06-17-2020 11:40 AM
06-18-2020, 12:46 AM Go to last post
2 810

How many days rest required after dynamic bench day?

Finished a smolov. jr bench cycle last Sunday. Tried doing a dynamic day for my bench today. Did 8 x 3 with 60%. Is one day of rest enough? Then test on Friday?

360365LAWS‎, 06-17-2020 06:41 PM
06-18-2020, 06:27 AM Go to last post
3 807

Cutting or Bulking... how do I know which I want?

Hi Guys, I recently lost 1 and a half stone through a change of diet and my abs are starting to show however they aren't exactly where I want to be. May sound crazy but how do I know whether I actually want to cut or bulk? Thanks for your help guys :)

zacharygeczy‎, 06-18-2020 07:16 AM
06-18-2020, 08:36 AM Go to last post
8 735

Critique my routine please

I'm about to come off my first deload in quite a long time and so I'm starting off with slightly lower volume than prior to the deload. Just wondering if volume is too low for some muscle groups? and any other critiques you may have with the routine (balance, exercises etc). Thanks! Day 1. Upper...

dairycorncarne‎, 06-18-2020 12:24 AM
06-18-2020, 03:29 PM Go to last post
6 929

Who's returning to gyms now?

My gym re-opens Monday. I definitely won't be there. No amount of cleaning, social distancing, etc. could make me feel safe there right now. Gradually I'm building up my "home gym" -- dumbbells, barbell, plates, jump rope, resistance bands, yoga mats, etc. Not easy since equipment is hard to...

HardGainersTry‎, 05-15-2020 07:28 AM
2 Pages
1 2
06-18-2020, 04:09 PM Go to last post
34 5,436

please critique my routine, too many shoulder injuries

Hey all, I was little over 200 last july, been doing cardio 3 times / week, and following this routine with progressive overload since 2019 December. I don't think I've gained a lot of muscles, but I've got many injuries, in Feb bicep tendonitis, May rotator cuff, June pulled my groin doing...

yoyojazzy‎, 06-17-2020 04:19 PM
06-18-2020, 04:56 PM Go to last post
8 960

Question Help! I want to get fit during quarantine.

Hello everyone, Everything is pretty much still on lockdown, no gyms are open and I do not have weights to lift or even know where to begin on properly lifting and such. I am completely new to working out. I worked out last year for a few months and dropped from 180lbs to 165lbs I now want to...

Ryanx19‎, 06-19-2020 01:56 AM
06-19-2020, 04:19 AM Go to last post
2 778

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