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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 2,546,338

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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8,354 1,342,221

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 1,210,839

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 1,036,064

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
949 792,392

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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Yesterday, 04:41 PM Go to last post
675 661,268

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
79 239,470

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
15 Pages
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Today, 08:22 AM Go to last post
420 95,271

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
07-03-2020, 12:21 PM Go to last post
43 10,986

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 5,394

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 3,431

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 2,714

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 2,158

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 2,012

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
Today, 12:02 PM Go to last post
28 1,873

Looking for a squat substitution in home program

Hi everyone. I am currently doing a PPLPPLr home exercise program using dumbbells only, as gyms remain closed in my area. I am seeking help with my leg day, which currently looks like this: Goblet squats 3x20+ (1-2 RIR) RDL's 3x20 (1-2 RIR) Bulgarian split squats 3x12-15 (1-2 RIR) Single leg...

jg8181‎, 06-25-2020 05:21 AM
07-01-2020, 10:14 AM Go to last post
13 1,611

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, 11:40 PM Go to last post
17 1,598

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 1,536

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 1,415

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 1,407

Combining Boxing and Weightlifting

i have recently over the last 6 months or so started boxing and enjoy it a lot, but i also really want to hit some weightlifting milestones (500b DL, 405 Squat and 315 Bench), how can i workout for these goals but also train for boxing and increase skill, speed, power and agility in the ring. i ask...

felix432‎, 06-18-2020 12:57 PM
06-24-2020, 08:50 AM Go to last post
7 1,352

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 1,268

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 1,183

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 1,175

Simple but effective hypertrophy program?

Strength is a plus but I really want to look better. Push pull legs? Bro split? Tell me what has worked for you! Thanks Been working out on and off for 11 years

CCtheBEAST‎, 07-02-2020 07:05 AM
07-04-2020, 05:19 AM Go to last post
13 1,165

Taking long breaks mid workout

I prefer to work out during my work hours due to my schedule, problem is I have to pick up calls when they come in which can last 15-20 minutes at times. Does this cause a negative impact if you stop for that long in the middle of a hard workout, cool down, and then restart again? On average this...

fstep‎, 07-02-2020 09:58 AM
07-04-2020, 11:17 PM Go to last post
14 1,158

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 1,098

How to get physique like Mac in always sunny before he got super buff?

This may seem like a troll that I want his physique before he got super buff but I’m not trolling, I genuinely just really like his physique because you can tell he’s buff and he works out but it isn’t crazy unrealistic like it’s been in the last few seasons. Right now I’m skinny fat (about 5’8...

jm1747‎, 06-10-2020 02:18 AM
06-12-2020, 05:21 PM Go to last post
5 1,096

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 1,078

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 1,046

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 1,041

FIERCE 5 during quarantine

I was lifting for a year and half and had 3 plate deadlift, 2 and half plate squats and a plate and half bench Then I took a rest of nearly a year and half Now I wa thinking of getting back to training and I chose fierce 5 Problem is I don’t have a lat pull down machine and cuz it been so...

Dave133‎, 06-18-2020 05:28 PM
06-19-2020, 12:06 PM Go to last post
10 1,040

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