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Forum: Workout Programs

What workout is best for your goal?

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    4,114 62,451

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
26 Pages
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03-27-2023, 05:47 AM Go to last post
759 1,050,980

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
32 Pages
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03-17-2023, 03:49 AM Go to last post
953 447,348

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
25 Pages
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03-02-2023, 07:37 PM Go to last post
720 1,626,373

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
104 Pages
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3,114 1,505,161

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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01-11-2023, 10:26 PM Go to last post
89 493,145

Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
10-20-2022, 11:49 PM Go to last post
1 15,287

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 71,599

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 3,365,566

Question 31 years old 305 lbs 6’1 male needs advice.

Hello all my name is Manny i am a 31 year old male weigh 305 lbs and i am 6’1. I started lifting weights 2 months ago. I take bcaas during my workouts i eat fairly clean and take a protein shake around 3 pm and workout around 5 pm and eat dinner within 30 mins of my sessions. I started...

hyundaitech290‎, 03-27-2023 09:57 PM
Yesterday, 06:05 PM Go to last post
8 320

Improve My Routine

Hello.. Looking for tips to improve my workout routine, i'd like to think i've got all the major muscles covered although i've chopped and changed that much lately i've almost inevitably chopped something in a particular area. My goal is to improve physique aesthetically whilst improving...

jazzman02‎, Yesterday 06:33 AM
Yesterday, 05:02 PM Go to last post
1 127

Basic and Brutal

Rules- 1- never train two days in a row 2- add 5 pounds to the movements if 8 reps can be performed on upper body, 10 reps lower body (5 reps for deadlifts)(20 Reps for calves) 3- minimum of 3 hard sets, progress to 4 sets each 4- 2-3 min rest between the same movement, when possible, to save...

coachcalande‎, 02-17-2022 03:07 AM
Yesterday, 02:23 PM Go to last post
1 1,316

Does my program look okey?

I have been training for many years, but always used some pre-made programs, now i wanna try to use my own program with exercises i enjoy the most and get a good stimulus from. Also doing 3 days frequency for upper body. I will be using dynamic double progression for all exercises, basically...

MuayB96‎, 03-27-2023 08:40 AM
Yesterday, 01:42 PM Go to last post
8 325

What are your thoughts on my new workout program?

I am changing my workout program today, to keep things fresh. I made a template of the new program. What do you guys think? Push A Chest Flat BB press (heavy) Incline DB press (heavy) Cable fly high to low (light)

xdshaunxd‎, 03-27-2023 10:38 AM
03-27-2023, 05:21 PM Go to last post
3 267

Rate my 6 day bro-split

Monday - Chest / Triceps Bench Press / Incline Press (rotating each workout): 4(8,8,8,8) incline / flat machine press (rotating each workout): 4(8,8,8,8) Pec fly: 4(8,8,8,8) Seated Dips: 4(10,10,10,10) Rope Pull down: 4(10,10,10,10) Tuesday - Back / Biceps

DZdun7‎, 03-27-2023 02:24 PM
03-27-2023, 05:19 PM Go to last post
19 454

Legs..... Heavy Weight vs Light Weight

I've been training for (4) years and consider myself an Intermediate / Advanced lifter. Started with a body weight of 135 lbs and now I'm 195 lbs. Over the (4) years, I've trained strictly low reps, heavy weight, and focused on compound lifts and getting stronger every week. Namely, weighted...

25catfishperday‎, 03-26-2023 05:45 AM
03-27-2023, 10:07 AM Go to last post
8 413

Workout tips and opinions

Hi all. I’m a novice lifter (less than 6 months in gym) and I’m switching from a 4 days/week UL workout to a 3 days/week full body. I tried to build a workout in order to reach from 12 to 15 direct work sets for every muscle group. The goal is to build mass (hypertrophy). Muscle groups...

zarka90‎, 03-16-2023 05:39 AM
03-27-2023, 08:48 AM Go to last post
20 1,342

Need a new program after stalling

Hi everyone, New here and essentially still a noob in the lifting world. I've started training 2 years ago and kept using the same program, I know a lot of people will probably be aghast at the thought of sticking so long with one program but I'll give a bit of background. I never did any...

Sptz‎, 03-21-2023 03:15 AM
03-27-2023, 08:31 AM Go to last post
2 480

Improve Your Fitness

Hello Everyone, Many of you are looking to have the best physical body type of today. However, you are not sure how to accomplish this. The following link provided will show what you can do to achieve the best result. Just take a look at this link if you would link improve your health and...

TarheelsUnc80‎, 03-26-2023 06:04 PM
03-26-2023, 06:04 PM Go to last post
0 134

How long after waking up is it "safe" to lift ?

Im planning on starting up early AM workouts, waking up early and hopefully within 45mins-1hr of waking up im in the gym. I remember reading something about the spine and fluids, something about when you wake up youre spine is at a much weaker state for x amount of time. Is this true ?

Fillip498‎, 03-22-2023 11:07 PM
03-25-2023, 09:06 PM Go to last post
8 591

Is it necessary to change routines ?

IM training for long period of time but I dont look like that. I only lift compound movements so I was wondering when its time to stwitch to a split routine. Threads in this forum cant answer my quetions, thats why Im asking here. I was thinking about to switch to a push/pull/legs programme...

Pyromane‎, 03-20-2023 08:50 AM
03-25-2023, 03:42 PM Go to last post
11 845

Question Starting my journey

Hey, im a 30 year old guy, looking to get some direction from some people who have been there. I’m a father of two train bjj about 6 hours a week. Weight about 95 kg 6ft 3 and slim. Decent natural shoulder width but skinny arms and legs. Weak legs tbh I’m sat all day. Diet is reasonable I...

ste2312‎, 03-25-2023 11:23 AM
03-25-2023, 01:31 PM Go to last post
2 280

Thumbs down crunches

Body part : Abs Description : 1) Lie on the floor face up, with your knees bent and your feet on the floor. Place your hands behind your head. Weight 2) Slowly curl your torso and raise your shoulder and back from the floor, with your shoulders moving towards your thighs. 3) Hold...

Sooraj321411‎, 03-24-2023 10:04 PM
03-24-2023, 10:04 PM Go to last post
0 209

Need help with female beginner workout routine

Hello, I am 5'2' and 121lbs. I am a beginner and trying to loose weight and also get some body toning. I will be training with my boyfriend who is doing the Fierce 5 program. Is there a workout routine that you can recommend? I am mostly hoping to loose abs and legs fat but there are so many...

Tacocharmer‎, 03-24-2023 01:52 PM
03-24-2023, 08:07 PM Go to last post
1 256

Gym Routine! Help Plz

Hey guys. I’m a newbie here .I’ve recently came home 3 weeks ago from a 2 year prison term which only involved Calisthenics maybe for 1 ur of it. , inside I was just doing 10 sets of push-ups 1 set incl. 30flat push-ups 30 incl and 30 decline push-ups for a total rep 900. Every other day 10 sets of...

dukehalimali‎, 03-18-2023 08:12 PM
03-24-2023, 05:27 AM Go to last post
4 646

Please help with my workout program

Hello, About 5 years ago I had an injury and did not exercise since. Before my injury I had lifted weights regularly (5x5 mostly and following Kris Gethin's 12 week trainers) and done boxing for about 15 years. I am now almost 40 years old and 120kg. I am keen to lose the fat which I have...

Wombat28‎, 03-23-2023 04:35 PM
03-23-2023, 05:28 PM Go to last post
3 368

Talking I need a 3 day workout plan but…

I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention...

BB-Guy‎, 01-14-2023 10:40 AM
7 Pages
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03-23-2023, 03:12 PM Go to last post
191 21,746

Help with workout program, thanks

Hello, this seems like a good place to post this question. Apologize for length and detail I only posted once on here years ago and got attacked for lack of detail. Looking for some help to find a program that works into my schedule and is most effective. Here's the details. I've been...

timmyuser‎, 03-18-2023 12:05 PM
03-23-2023, 10:55 AM Go to last post
8 781

Workout plan help

Hi guys I have been working out for about 5 months and have lost 22kgs and gained on some muscle. I have lost the weight mostly by aggressive intermittent fasting + low carb + the below exercise plan. Muscle growth is slow but okay I have missed a day here and there because **** happens,...

timyeman‎, 03-23-2023 06:37 AM
03-23-2023, 06:37 AM Go to last post
0 306

Free apps for workouts?

My wife is wanting an app to tell her what body parts to work and on what days. I told her just do PPL to make it easy and she just Bert stared at me. She wanted me to ask on here. I've told her I'd even help her, but she just wants something she can log into and check off each day. Is there...

hendrixfreak70‎, 03-16-2023 12:18 PM
03-23-2023, 04:58 AM Go to last post
5 652

"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
275 Pages
1 2 3 4 5 ... 275
03-23-2023, 01:19 AM Go to last post
8,234 2,362,663

Periodization a waste?

For bodybuilding and now powerlifting!!?? What! Pretty good video of you’re bored

TAWS6‎, 03-17-2023 09:45 AM
03-22-2023, 10:21 AM Go to last post
8 932

Smile Where to add calisthenics in workout best?

Hello, My plan right now is to do a PPL split (so 6 days per week) with strength first then isolations after. From my understanding this is the best method to build strength and grow muscles. My question is if I add some basic calisthenics (not weighted) to the mix, which order should my...

migcab‎, 03-21-2023 08:34 AM
03-22-2023, 07:02 AM Go to last post
3 413

Push / Pull with same day legs while cutting

Hi. I just started cutting and trying to create a workout routine which i would enjoy and wouldn't take too much time. I really like FBW and PPL but I don't like doing legs on a separate day. I am also not a fan of Fierce5. I'd prefer to train 4x per week. I customized a PPL which is more of a...

magnumek‎, 03-21-2023 12:36 PM
03-21-2023, 02:12 PM Go to last post
1 385

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