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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: "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 2,542,413

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
8,334 1,337,910

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
674 658,708

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 1,208,316

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 1,033,357

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
949 789,286

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
79 238,099

"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
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06-07-2020, 01:35 AM Go to last post
8,052 1,663,134

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

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

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
Yesterday, 12:21 PM Go to last post
43 10,456

A new guy motivated to start!

Hey everyone, I'm new to gym and sports but I'm highly motivated because I started caring about my appearance. I need a workout program and I don't know how to prepare it. Should I do it like professionals? Leg day, chest day? I think because I'm new, it would be ok to force all muscles...

weightloser11‎, 06-27-2020 03:22 PM
06-27-2020, 04:05 PM Go to last post
2 509

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
1 666

Adding sets every week?

I was thinking of running a Mike Israetel inspired program, where I add sets to a couple of muscle groups every week. For example I would do 5 weeks of adding sets to chest while keeping back exersices at maintenance. After 5 weeks I would do a deload and switch it up, where I add sets to my back...

Petersonyolo‎, 06-22-2020 01:09 AM
06-23-2020, 11:11 PM Go to last post
10 904

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
3 771

Adjustable dumbbells with a bar

I would like to set up a home gym. I think I found the bench and rack I want to use, but i was going to get some adjustable dumbbells that I could also turn into a bar for squats, bench and deadlift. Because of that, I need the dumbbells to go up to 75 or 100 lbs. It's tough finding this exact...

CountryGravy‎, 07-01-2020 11:53 AM
07-01-2020, 01:10 PM Go to last post
7 493

Advanced Routine

Been lifting for 5 years. For the past 2 years, I have been designing my own routines. I got pretty bored of em. Any recommendation? I am only caring about hypertrophy, not strength

UnkleDolan‎, 06-06-2020 12:41 AM
06-06-2020, 10:28 AM Go to last post
6 616

Advice on ab workout

I'm going to start training my abs. I'm doing PPLB and will do them after leg workout. I've selected the 4 exercises I want to do in my ab workout: Plank Dead Bug Side Plank Mountain Climber (I'm not doing things like crunches or sit ups because of lower back risk) Can someone please...

Work56Guy‎, 06-06-2020 05:31 AM
06-06-2020, 12:51 PM Go to last post
2 491

After 5x5?

4 day upper/ lower split or 3 day ppl?

clayboy_123‎, 06-23-2020 12:52 PM
06-23-2020, 02:30 PM Go to last post
4 494

Thumbs up All Upper Lower Spilts are Basically 3 Day Spilts and prertty much the same.

Hey Guys, I saved all the novice and intermediate programs and found that they are all identical in terms of the exercises they ask you to do. e.g. VBB and Fierce 5 upper lower are very similar and their 3 day full body counterparts are basically what the Upper/Lower are, so In saying that it...

fattofame3‎, 06-05-2020 08:38 PM
06-08-2020, 01:14 AM Go to last post
9 1,157

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
16 858

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 1,512

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

Beginner Here

Hi all, I hope you are well. I have read a lot of stuff on this forum the past few days, and would like some feedback on what I am doing right now, and to explain some of my background in DETAIL to help. So back in February 2019 - July 2019. I had no clue about what I was doing. I went on a...

HelixFuse‎, 06-28-2020 11:20 AM
07-01-2020, 03:59 AM Go to last post
6 958

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

Beginner not really sure where to start

Hello everyone. I'm interested in getting started working out, but I'm not really sure where to start. I've done some in the past, but never really noticed all that much of a difference in my build. I'm ready to fully dedicate myself to a program now, but I just wanna make sure I choose a good one....

redneckrhec3‎, 06-26-2020 06:57 AM
06-26-2020, 09:40 AM Go to last post
3 617

Best resistance bands

Hi guys, I’m trying to build muscle and drop fat. I do the whole going to the gym thing and then lose confidence and either stop going or don’t do certain exercises because it’s busy. I’ve been looking into resistance band workouts, my strength won’t be great but I’ve been dieting hard and...

ws155421‎, 05-25-2020 12:16 AM
06-04-2020, 11:01 AM Go to last post
6 1,020

BodyFit App

Is it me or does the new BodyFit app stink? I thought I was paying for programs plus the benefits of the old app. I don’t like that I can’t adjust programs to the equipment available or slightly modify to my abilities. I doubt I’ll renew. Suggestions?

Nomie611‎, 06-25-2020 08:20 PM
06-25-2020, 11:20 PM Go to last post
1 556

Can anyone recommend a weight trianing program for someone with bad knee and elblow?

I have tendonitis in both my right knee and right elbow. Both have been this way for years, it's not real bad, I can more or less work around it until (or if) they both heal. Can anyone recommend me a good training program with such injuries? Could I do Fierce Five and simply make substitutes?...

Wendal‎, 06-30-2020 01:09 PM
06-30-2020, 02:22 PM Go to last post
2 435

Can I do group HIIT training and still build muscle?

When my gym closed three months ago, I did a six-week live virtual group training camp three times a week. It's a combination of cardio (burpees, running, jumping jacks, etc.), dumbbell training (various exercises) and core work. High intensity one-hour classes. Enjoyed it, since it forced me...

HardGainersTry‎, 06-12-2020 06:51 AM
06-12-2020, 06:55 AM Go to last post
1 466

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 1,173

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
9 948

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