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Forum: Workout Programs

What workout is best for your goal?

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

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

nightanole‎, 10-05-2015 08:53 AM
267 Pages
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8,000 1,210,405

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 02:07 PM
99 Pages
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2,946 937,311

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 07:55 AM
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 677,212

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 12:51 PM
23 Pages
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12-29-2019, 08:44 PM Go to last post
682 1,116,749

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 07:27 PM
23 Pages
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11-11-2019, 05:58 AM Go to last post
665 561,677

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 07:00 AM
3 Pages
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09-06-2019, 01:41 AM Go to last post
72 179,836

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,404,303

Bro split recommendations?

So I have spent years bulking/cutting doing Strong lifts and 531. I feel like I have just gone in circles to be honest. I have certainly gained a little muscle but based on the amount of time spent, I can't say that I am happy. I am kind of tired of doing the same compound lift based workouts and...

SwagenGTI‎, 01-17-2020 01:49 AM
Today, 12:21 PM Go to last post
16 1,029

Question 5x5 reg park

So I’ve started the reg Park 5x5 but in the 2nd week I’m stuck on my incline press at 145lbs.Ive successfully completed the sets with 140 but can’t complete with 145.Also in the program it says add 5 lbs to upper body exercises when u complete all sets reps.Also my starting weight is 143lbs I’m...

Prime2323‎, Yesterday 08:17 AM
Today, 12:05 PM Go to last post
11 367

Post How many calories am I really burning in the gym?

Hello there, my first post here. :) So, a month ago (december 2019), I finally decided to start with my weight loss after 4 years of doing nothing and its going pretty well, losing around 1.5 - 2.2lbs per week with a ~1900 kcal diet. Current stats: - 238lbs - 5'9"

Davezor96‎, Today 09:01 AM
1 108

Replace squat on SS

I tried Starting Strength a few times years back and decided to stop after about 7 months, basically having almost completed the workout program. I would like to start again from scratch but I was wondering on thoughts about substituting the squat. I had issues with my knees, which was the...

Sun tzu‎, Today 09:18 AM
Today, 11:40 AM Go to last post
4 120

Pls review my FB workout programme

Hi, I was thinking of following the below Full body workout programme 3 days a week. I am kinda skinny fat @about 19-20% bf, 79kgs and 6"1. So here is the routine: 1) Squats - 3x5 2) RDL - 3x5 3) Barbell Row - 3x5 4) Pullups - 3x5 5) Incline Press - 3x5 6) Ovhd Shoulder Press - 3x5 7)...

ShubhamSaraf‎, Today 01:27 AM
7 223

Routine Without knees

Hi, recently injured my knee and cant really do squats/leg extensions so ive merged legs in with back (from an upper lower split before) but this means I have been doing arms 4 times a week (bi's then tris then again) is this routine ok? 1: Dumbbell BP Shoulder Press Incline BP Incline...

yka1‎, Today 02:06 AM
Today, 08:39 AM Go to last post
2 187

How bad of a workout split is this?

Sunday - chest/triceps and legs Monday - back/biceps Tuesday - shoulders, traps and forearms Wednesday - chest/triceps and legs Thursday - back/biceps Friday - shoulders, traps and forearms Saturday - rest Abs would be trained every other day

noob6pack‎, Yesterday 10:09 AM
12 405

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 03:00 AM
3 Pages
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62 5,479

What do you think of this workout day?

Hey everyone, I've got help from a professional bodybuilder and he created me this workout program. I am only sharing one of the days I should have accomplish. Seem exhausting to me. What do you think? Dumbbell Bench Press 60s (x12-10-10-8) Seated Dumbbell Shoulder Press 60s...

youcanever‎, Today 03:11 AM
Today, 06:38 AM Go to last post
2 179

Thumbs up I need your advise guys

Hello, i hope i can get some good advises from community here on my subject. i am looking to start bulking and i am a subscriber and have access to all their programs, what i have in mind is training muscle group two times/week and i am aware that the best out there is either...

tarek121282‎, Today 06:21 AM
1 119

Full-body Workout

Hi, new to this forum.. Doing a workout routine for nearly a month, is that look good? squats 4x8 harmstrings 4x8 calfs 3x10(2 times a week) bench press 4x8 latpulldown machine 4x8 barbell shrugs 3x8 shoulder press machine 4x8 reverse pec dek fly 3x8 concentration curl 3x8 rope push down 3x8...

Denissy‎, Today 04:32 AM
Today, 05:00 AM Go to last post
1 143

Thoughts on 5x6 instead of 5x5?

Hey boys I have been doing 5x6 for about 3 months now and had great gains but unsure if would be any diffrence if I did 5x5 and that extra rep may be lowering my potential gains? I know 1 rep doesent sound like much but with progressive overloads it may be I possibly could upgrade weights...

dylanstephens54‎, 01-19-2020 04:35 PM
Today, 04:59 AM Go to last post
8 477

Lower Day with Deadlift after Upper Day

Power Upper T-Bar Row 3 5 Bench Press 3 5 Rack Chin 4 6 Overhead Press 3 6 Z Bar Curl 3 6 Skull Crusher 3 6 Here is my Power Upper Day for first day of the week. If i do deadlift instead RDL at my Power Lower Day which is after of this, is it would be a problem...

clydeax‎, Today 04:44 AM
Today, 04:44 AM Go to last post
0 111

Progressing faster on a beginner routine

I keep hearing that beginners will progress faster on a good full body X 3 program such as All Pro or Fierce 5 novice. I just realised that the upper lower 4 day split I started on three weeks ago is very similar to the Fierce 5 intermediate. Before then I have sporadically done various workouts...

MSammon‎, 01-19-2020 03:04 PM
Today, 01:31 AM Go to last post
6 458

Noob trying to re-invent the wheel?

Hey all, I've been doing 5x5 for a while now and I'm thinking about changing it up a little. I'd like to be able to bench press,squat and oh press twice a week and keep it to a 4 day routine. So I'm thinking... Tue. Squat 5x5 225lbs Deadlift 3x8 155 Wed Bench 5x5 120lbs

SquatForceOne‎, Yesterday 09:34 PM
Yesterday, 09:34 PM Go to last post
0 200

Minimalist push pull routine for novice

So Im totally out of shape and looking for a decent strength routine, I'm 5 10 and weigh 240lbs. I'm really doing this for my own benefit/enjoyment along with looking to lose weight and gain some muscle. Ive done a lot of reading on routines, full body, upper lower, push pull, push pull legs and...

Benson1990‎, Yesterday 03:16 PM
Yesterday, 07:36 PM Go to last post
3 249

Hoping for a program recommendation based on equipment in my apartment gym? :)

I am currently working out in my apartment gym, and in my room when I just want to practice calisthenic movements. I have many great gym options in my town, but it's currently winter in North Dakota and I am just getting back into working out so I feel like I'd be more motivated with something a...

phibberd‎, Yesterday 07:30 PM
Yesterday, 07:30 PM Go to last post
0 157

leg workout feed back

HI everyone, My main goal is to strengthen my legs, particularly my quads which i was told were weak a couple of months ago when i did the biodex test after returning from a hamstring tear. i have decent size in my quads so i was shocked to hear this and fully expected the test to show that my...

Darragh85‎, 01-19-2020 01:06 PM
Yesterday, 04:01 PM Go to last post
2 358

BodyFit App Feed Bodyspace?

If I use the BodyFit app, will it send my workouts completed and details to my Bodyspace profile? Thanks!

shutternick1‎, Yesterday 01:35 PM
Yesterday, 01:35 PM Go to last post
0 167

iPhone App Problems

Hi All, i have been using the BodySpace iPhone App for a few years now and i love it. Recently i started experiencing problems with loading previous workouts, saved workout programs, and previous reps and weights. It seems the app is unable to communicate with the server (DB) to load anything....

miamimj‎, Yesterday 01:28 PM
Yesterday, 01:28 PM Go to last post
0 166

Thoughts on fullbody 3x for nonbeginners

A thread on here got me curious about fullbody 3x a week, something i haven't done in years. While researching, i found this arricle on t-nation, The Single Most Effective Workout Split. I can't post a link because i don't have 50 posts. It compares fullbody 3x, upper/lower 4x, and bro split 5x...

randomcrash‎, 01-19-2020 07:46 AM
Yesterday, 01:17 PM Go to last post
13 670

My arms shrink a little after arms day workout.

Everytime I have my arms day I get a very good pump doing all my exercises, all in supersets (3 exercises for tris, 3 for bis) and my arms get substantially bigger, by like 1,5 inches. But later in the afternoon (i workout at 10am) I notice my arms are smaller than even before the workout. Is this...

AndyBendy‎, Yesterday 10:41 AM
Yesterday, 11:39 AM Go to last post
2 201

Anyone here run 5/3/1? Thinking about switching when my semester resumes.

For the past month or so, I have been running the Reddit PPL (which is similar to Coolcida's ppl but with 1 heavy set of deadlifts on one of the pull days + the rep ranges alternate between 5 and 8-12 for the bench and ohp). I have been making linear progress with this routine so far and have been...

Odifududix‎, 01-12-2020 01:29 PM
Yesterday, 11:05 AM Go to last post
25 1,787

Some info on endurance

According to my fiancees friend who likes to stick her nose in everything .My fiancee takes her every word as the truth.Im lifting for endurance strength 3 sets of 15 to 20 on everything and alot of cardio.According to her friend I shouldn't be lifting weights as I'm quite heavy right now because...

gemmell1982‎, Yesterday 10:10 AM
Yesterday, 10:23 AM Go to last post
1 220

Replacing Barbell bench with Dumbbell ?

Hi everyone so i'm currently running an upper lower program and i alternate heavy and light barbell bench press every upper day ( day 1 Heavy bench for 6 reps day 2 close grip bench for 8 reps ) but every time i do barbell bench i get shoulder pain and i just don't feel my chest that much ... So...

RealName69‎, Yesterday 01:09 AM
Yesterday, 07:49 AM Go to last post
9 442

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