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Forum: Workout Programs

What workout is best for your goal?

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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 2,542,089

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
1 2 3 4 5 ... 278
Today, 12:50 PM Go to last post
8,333 1,337,623

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 1,033,138

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
949 789,035

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 1,208,084

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
674 658,481

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
1 2 3
06-20-2020, 11:55 PM Go to last post
79 237,965

"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
269 Pages
1 2 3 4 5 ... 269
06-07-2020, 01:35 AM Go to last post
8,052 1,663,004

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
14 Pages
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410 92,814

Beginner Hypertrophy for Planet Fitness

Hi guys, I'm requesting a basic muscle-building program (4-5 days) that can be followed at Planet Fitness. By Planet Fitness I mean mostly machines and dumbbells (since they don't have Squat, Deadlift). The only experience I have is, Rippetoe's Starting Strength (at a different gym) for...

WillHappen‎, 05-19-2020 07:45 AM
2 Pages
1 2
06-04-2020, 05:16 PM Go to last post
46 3,763

Question about Fierce 5! Please help!

Can I replace the conventional deadlift with the Jefferson deadlift? The reason behind that is, that I have uneven hips and doing the Jefferson deadlift would fix it (realign the hips). Please help!

humbaga21‎, 06-06-2020 09:03 AM
2 Pages
1 2
06-06-2020, 07:57 PM Go to last post
45 1,451

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
2 Pages
1 2
43 10,320

Poll Poll: What was your end weight on the deadlift on starting strength?

Please, only answer the poll, if: 1. You are a man. 2. If you started the program after your were 18. 3. If you finished the program before you were 50. 4. You stalled at least twice on the DL.

Sun tzu‎, 06-01-2020 04:36 AM
2 Pages
1 2
06-06-2020, 07:13 AM Go to last post
34 2,348

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 5,351

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 3,393

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 2,114

How to fill out as a beginner?

Stats: 5 feet 11 inches, 163 pounds, age 20. Current programme: Fierce 5 Current goal: Fill clothes/Not look scrawny. If some of you experienced lifters can give a beginner advice that would excellent. My goal isn’t to look like a huge bodybuilder, or ripped up. At the moment I’m just...

BWRT‎, 06-23-2020 10:11 AM
06-29-2020, 02:15 AM Go to last post
27 1,989

Thumbs up I need a Chest day routine, bad chest genetics?

I am looking for a routine for chest day (for physique), it's always seemed to lag and I haven't given it enough emphasis (plus my torso is very long 6'3), so I want to really try hitting it and see what happens. I need something I can do from home due to gyms being closed. I have a bench(flat,...

Treverh55‎, 06-04-2020 03:05 PM
06-06-2020, 03:05 AM Go to last post
24 1,157

Question More exercises as a beginner could lead to more developed physique?

Hey Guys, Just another curious questions here. What are your guys thought on noobs or novices doing intermediate programs or a range of lifts for body parts when starting out? I am asking this questions because I was thinking lets say a new person does a full body spilt for a year right, in...

fattofame3‎, 06-20-2020 03:31 AM
06-23-2020, 11:15 PM Go to last post
21 1,396

Looking for input on how to set up a fitness competition between 10 friends.

I’m looking for some experienced input please. A group of about ten friends and I are looking to do a fitness competition over the course of 3 months. What is the best way to make this competitive and fair for all involved. It’s all guys in our 30s. We were thinking body fat percentage lost as we...

kskelly‎, 06-27-2020 08:44 PM
06-30-2020, 12:46 PM Go to last post
18 1,033

Exclamation Full body twice a week and upper once a week?

Soon, I will (hopefully) be going back to Uni, and I want to try and be in the gym as little as possible so I don't get sick. Is moving from a UL Split to full body twice a week and upper once a week going to affect my progress significantly?

schoolstrength‎, 06-30-2020 01:11 PM
07-01-2020, 02:58 AM Go to last post
17 623

Anybody only focus on Hypertrophy?

Anyone mainly sticks to 8-15 reps per set? IDK I feel like I can only focus on one thing, either strength or hypertrophy, otherwise I don't recover well regardless of diet and rest, unless my workout becomes suboptimal for the 2 goals, as I'm doing at the moment. If I had to decide I think I'll go...

DASBUNKER‎, 06-08-2020 01:34 PM
06-12-2020, 08:35 AM Go to last post
17 1,511

How do y'all program a strength week in a hypertrophy 3x8 program?

I train mostly for hypertrophy with the heavier/compound lifts 3x8 and lighter/isolation movements 3x12-15. I do a modified bro-split with legs every day along with upper body. Chest/Quads, Back/Posterior, Shoulders/Quads, OFF, repeat. I want to start adding a "strength" week where I go...

VTLifts‎, 06-22-2020 08:49 AM
06-23-2020, 12:47 PM Go to last post
17 797

Arms suck

Working out on/off for years, arms still suck (14in). Anytime I try to go hard on a bi/tris workout (ex. big volume day doing 21s), I end up with bicep tendonitis for a few weeks. How tf do I make these things grow? Stats: 170-173lbs at 5'9. Probably mid-teens for bf% (faint abs when I flex)....

Seal16‎, 05-05-2020 10:52 PM
06-08-2020, 12:25 AM Go to last post
17 2,707

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 1,246

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

Question Fierece 5 Novice Bicep Curl and SuperSet Question

Hey Guys, For bicep curls is it barbell curls or any curls e.g. incline/normal dumbbell curls? In regards to the supersets. Does one do two exercises back to back for all 3 sets or back to back and rest in between sets e.g 1 set bi's then 1 set tri', rest then 2 set of bi's and 2 set of...

fattofame3‎, 06-30-2020 08:59 PM
07-01-2020, 06:36 PM Go to last post
14 589

Question What is optimal training for strength?

Is squatting twice a week once 5*3 and the other day 5*1 efficient for building strength?

userSCGVTTF8C3T‎, 06-03-2020 06:12 PM
06-06-2020, 04:26 PM Go to last post
14 1,084

Post How to you guys feel about a Upper/Lower 6 day split?

The last year I've done PPLx5 and I love it but during the quarantine I switched to full body x3 and have seen great gains. I just hate doing legs with upper body. I'm thinking of taking the same amount of volume from my full body x3 and splitting it up into an upper / lower x6 split. Thoughts?

xSKoRM‎, 06-29-2020 07:00 PM
Yesterday, 01:40 AM Go to last post
14 786

Decent gains after 3 months?

After 3 months of lifting weights, having not lifted for over 2 years, have I made ok gains so far? OHP -Start: 75lbs Now: 105lbs x 3 Barbell Row - Start: 75lbs Now: 115lbs x 6 Squat - Start: 75lbs Now: 145lbs x 3 Deadlift - Start: 95lbs Now: 185lbs x 4 Pull-Ups - Start: 3-4 incomplete reps...

proxyfunction‎, 06-05-2020 01:33 AM
06-05-2020, 11:13 PM Go to last post
14 709

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

Is this fullbody resistance band workout good for me?

Hi, guys! I'd like, if possible, that you could evaluate my workout program that I made for the quarentine period. I used to workout about 04 years ago, but, about 02 years, I stopped due my troubled routine. I'm 24 years, 75kg and 1,83m height. My main goal is to gain muscle, therefore I'm...

Galinho13‎, 06-23-2020 07:52 AM
06-28-2020, 07:27 AM Go to last post
13 1,066

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