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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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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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2,967 1,033,111

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 2,542,053

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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06-26-2020, 12:45 PM Go to last post
674 658,453

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
278 Pages
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Today, 12:50 PM Go to last post
8,333 1,337,588

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
79 237,948

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
949 789,006

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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03-01-2020, 04:43 PM Go to last post
683 1,208,057

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
3 789

Arrow Ivysaur's Intermediate Workout Routine

I was thinking of starting this routine, what do you guys think? here is a link to it: I found it kind of odd that you hit incline bench one day, and the next day overhead press I dont know if...

905letters‎, 06-12-2020 05:17 PM
06-13-2020, 03:09 PM Go to last post
1 808

Taking off 2 weeks off lifting

Ive Been posting alot about my shoulder injury... People said that i should take off... So i am taking 2 weeks off and i stop training chest and shoulders for a month.. I wont anymore post about this but i have a Last question if i Come back to lifting to hit back and Arms legs... Are these...

Advice1998‎, 05-27-2020 12:10 PM
06-07-2020, 04:49 AM Go to last post
2 1,348

Workout Routine Advice

I've been doing about 3 types of workouts: Day 1: Pushup routine (different styles) + Dips (Chest and triceps) Day 3: Pullups + Curls (Back + Biceps) Day 5: Various leg exercises Trying to consider how to incorporate shoulders into this. I basically have access to a pullup bar and...

Ager1‎, 06-10-2020 06:33 AM
06-11-2020, 05:14 AM Go to last post
8 660

workout routine with minimal gains

hey folks, I've implemented a new weights routine and have noticed minimal changes so think its time to ask for some insights about what i might be doing wrong. I'm 167cm tall, 31 years old and 70kgs I've always been scrawny and in the low-mid 60kgs, having done 10+ hours of cardio a week...

AlexJolive‎, 06-30-2020 06:21 AM
06-30-2020, 10:37 AM Go to last post
8 469

Quick question about leg exercises order

I’m currently doing Back Squats, Sumo deadlifts and RDLs for legs in that order. Now I’m switching from Back Squats to Bulgarian split squats. Would you do sumo or split squats first and why? Or is it the same? I do them both in heavy 4-6 range.

Alexlarex‎, 06-11-2020 10:28 AM
06-11-2020, 12:12 PM Go to last post
4 383

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
3 839

Skinny Fat beginner

I’m a 25 y/o female with absolutely no Fitness background. Height is 5’7”, weight 135ibs. Shamefully, due to inactivity I’ve had some muscle atrophy and weakness in my right elbow from a fractured growth plate at 3 (never knew I had weakness until my boyfriend started showing me different lifting...

ambernicole24‎, 06-26-2020 07:33 AM
06-26-2020, 07:33 AM Go to last post
0 510

Looking to become fit but need help!

Hello everyone I am 26 F. I weigh 115 lbs and I am 4'11. I never did any sport and did not participate in gym growing up. I now want to get fit. I have been to a gym 5 times in my life I only know how to use a treadmill, elipitical and a bike. I am also pregnant so I want to build some strength...

ana550‎, Yesterday 01:01 PM
Yesterday, 02:02 PM Go to last post
1 214

Workout programs for coming back in good way

Hi to everybody, I would like to ask you if a program like this by Sami can be really helpful for coming back in a very good health way after a period of resting due a surgery. Usually used Sami different programs but this one never tried in this way!! Some of you is following this? Thanks!!...

Andrea915‎, 06-04-2020 12:21 PM
06-04-2020, 02:06 PM Go to last post
2 429

What do you think about my program?

Hello! After a fairly long road of trial and error, I have finally composed a workout program that I believe works for me the best, but I would like your opinions, especially if u think I may get definitely better results by changing something. Let's begin: This is basically a 2*PPL type of...

AndyBendy‎, 06-25-2020 04:33 AM
06-25-2020, 11:19 AM Go to last post
12 780

Can’t fit any more plates onto barbell - possibly need new program.

Hi all Been lifting weights for around 4 months now following a routine very similar to Phraks GSLP. The difference is I would alternate squats and deadlifts every workout instead of doing Squats on Monday and Friday every week. I would also do 3 sets of 5+ reps for deadlifts instead of 1 set of...

andysafc97‎, 06-21-2020 09:21 AM
06-23-2020, 05:51 PM Go to last post
9 946

4x week program help

I've was running a 3x week program before the lockdown but now that i can i go back i was thinking about switching to a 4x week program, i searched a lot and i would like to do PPL because i like it more than the full-body ones or anything related but 4x a week you can't really do it properly so i ...

AnonOfive‎, 06-08-2020 02:33 PM
06-09-2020, 01:40 PM Go to last post
13 943

How Can I Optimize My Current Workout Routine?

Alright, to start im 6'2 157 lbs probably 15-17% bodyfat and 26 years old. right now I am skinny fat with some muscle. my goal is to get lean and build more muscle. right now i'm a little limited due to not having access to the gyms so I only have my bodyweight a pull-up bar and 30 lbs...

audioblndr‎, 06-06-2020 11:56 AM
06-26-2020, 09:48 AM Go to last post
13 2,679

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 1,087

Where to put reverse planks in Allpros?

Currently doing a slightly modified version of Allpros, but have fallen in love with the reverse plank for a variety of reasons. Such as but not limited to it has helped fixed my incredible short/tight pec minors, a major goal of mine that stretching didn’t fix at all. I aim to do 3x30 sec...

BeginnerGainz‎, 06-07-2020 03:43 PM
06-08-2020, 08:31 AM Go to last post
13 877

Help me choose a workout in these things

I ready to train 3 days a week, but this is too hard to choose a program. Im 176lbs (5ft9) and pass 1RM bench press 1.5x bodyweight (198lbs - 10 reps) but my 1RM squat is just 220lbs. My thigh is 24inch and i think thats enough, i dont know what benefit to try squat 2x bodyweight? because i just...

bencher91‎, 06-20-2020 11:26 AM
06-20-2020, 11:39 AM Go to last post
1 512

What do I have for workout options until my gym opens back up completely?

So my gym hasn't completely re-opened yet, but hopefully they will in a few weeks. I live in a second floor apartment and have no space for any serious gym equipment, unless we're talking about resistance bands, kettlebells, or dumbbells. I've been getting by with a 53 lb kettlebell for the last...

beq1991‎, 06-09-2020 03:47 PM
06-10-2020, 12:24 AM Go to last post
3 561

Opinion on the following program

Push Pull Legs Full I’m focusing on strength and I run like three times a week long distance

bheast69‎, 06-07-2020 07:47 AM
06-07-2020, 04:05 PM Go to last post
14 856

Question Wishing to cut after months of no training

Hi, I work at a school and i've had big issues with maintaining a consistent training schedule. This is my first year of working there and my immune system is not used to all different viruses and infections going around, so I have been sick on and off for the last 6-7 months. I've tried to keep...

BicepsH47‎, 06-07-2020 07:20 AM
06-07-2020, 01:10 PM Go to last post
5 668

Arrow is this a good split?

going back to the gym and starting to bulk after losing a lot of weight, got some gains but never really bulked and this will be the first time. dont want to workout more than 4 times per week because of university work so i was thinking of doing either upper/lower or full(strength) and...

bigguy1608‎, 06-20-2020 11:48 AM
06-20-2020, 11:56 AM Go to last post
2 594

Am i working the same areas too much?

I'm doing a full body workout, like 1 or 2 exercises per an area, 3 times a week without my back since i have chronic back pain. I lift what i can, usually to hit a fail on the last reps on the 3rd set. I've managed to increase my weights abit lately, but it took some time. Now my biggest...

Blakey85‎, 06-26-2020 04:29 AM
06-27-2020, 12:51 AM Go to last post
16 857

How to make bigger arms at Home

When it is partial lock down situation through out the globe! Gyms are also not opened fully! and we need better immunity, lets practice some healthy activities at home. Today I tried to share some arm training videos, those help me out to increase its volume during this period. But as it is my...

bodycoachathome‎, 06-27-2020 06:45 AM
06-27-2020, 07:55 AM Go to last post
2 565

Post 15m, new to lifting. Is my routine bad?

15m, 137lb if that matters. I started lifting 1 month ago, and I have gained a bit of muscle (I can see triceps and forearm muscles now) however, I am not sure that I am working to my potential. My workout consists of 5 different 10lb dumbell exercises (curls, reverse curls, wrist curls, lateral...

bookmarc‎, 06-22-2020 06:46 PM
06-23-2020, 10:14 AM Go to last post
3 556

Grip strength training

Anyone has any proven programs for grip strength training? Preferably personal experience and beyond standard stuff like CoC drops and negatives. Also, any advice regarding equipment/methods: best gripper, dynamic vs static, reps vs holds etc.

bropheus‎, 06-05-2020 05:05 AM
06-06-2020, 07:10 AM Go to last post
6 647

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