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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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,406,939

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
1 2 3 4 5 ... 267
8,006 1,212,551

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
665 563,386

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 1,118,446

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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2,946 938,951

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
945 679,100

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
1 2 3
09-06-2019, 01:41 AM Go to last post
72 180,839

"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 08:03 PM
269 Pages
1 2 3 4 5 ... 269
Today, 04:02 PM Go to last post
8,044 1,570,740

(advice) Bodybuilding Program apps?

First off, Happy Saturday! Okay, so here we go: I’ve been training for years, but I’ve always had a personal trainer of some sort. Whether it be physical therapy or simply weightlifting, I’ve always had someone construct a program for me. Financially, that isn’t something I can afford these...

pmj13‎, 12-28-2019 04:14 PM
12-31-2019, 01:59 AM Go to last post
11 998

(Beginner) Should I change my workout program or modify it?

It’s been a month since I signed up for the gym. I’m doing full body workouts 3 times a week. My goal is simply to build muscle as I’m skinny fat. Workout A: Barbell Bench Press 3x-8-10 Barbell Back Squat 3x8-10 Pull ups 3x6-10 (I switched to Lat pull down because it was too hard for...

abel246‎, 01-06-2020 02:42 AM
01-06-2020, 02:45 AM Go to last post
1 375

1 Rep maxes after layoff

I haven't lifted for more than three years and would like to know my current 1 Rep maxes for the core lifts. Should I pick a moderate weight and see how many reps I can get in or should I attempt real 1-rep maxes?

Sun tzu‎, 01-19-2020 07:10 AM
01-19-2020, 01:13 PM Go to last post
5 371

1 Set Per Workout

I'm looking to lessen the amount of time I spend working out. I don't workout too much now but with a new baby and it being a new year I'm trying to spend even less. Last year I was doing 5x5 SL and supersetting row/bench so essentially spending about 40 mins MWF But as the weights keep...

DaFritoMan‎, 01-10-2020 08:18 AM
01-10-2020, 01:34 PM Go to last post
5 471

2-3 Rep Top heavy set - How to progressively overload?

If I did 1 heavy double or triple followed by 2 back off sets once per week, for example with bench press, how would you program the progression? The way I have been doing it is if I hit three reps, I’ll add weight the next week. If not, weight stays the same. Back off sets I add weight when...

TonedJordan‎, 01-14-2020 11:07 PM
01-14-2020, 11:55 PM Go to last post
2 370

Question 30lb dumbbells

So its been a year since ive trained and i just got a pair of 30lb dumbbells, does anybody know any really good workouts that can help transform me in 100 day challenge and can i build muscle with just 30lbs?

saiyanFIT‎, 01-17-2020 07:34 AM
01-17-2020, 04:56 PM Go to last post
5 528

Post 4 day Texas Method with 1 upper and 1 lower body exercise each day?

Hey guys, so this is the typical setup for a 4 day TM as we know it from PPST: Monday: Bench Intensity / Press Volume Tuesday: Squat Intensity / Deadlift Volume Thursday: Press Intensity / Bench Volume Friday: Deadlift Intensity / Squat Volume I'm wondering if you could set it up in a...

Kartiloco‎, 01-13-2020 06:54 AM
01-13-2020, 08:06 AM Go to last post
1 320

5 day split

I started weightlifting 6 months ago and I am currently going for a 5 day split. It looks like this at the moment. Monday: Legs/Abs Tuesday: Chest Wednesday: Back/Abs Thursday: Rest Friday: Chest/Abs Saturday: Arms/shoulders Sunday: Rest

btokko13‎, 01-12-2020 02:42 PM
01-12-2020, 02:56 PM Go to last post
3 275

5/3/1 Big but Boring

Is this routine okay? (Sets x Reps) M: Shoulder Press of 5, 3, and 1+ Rep based on working weight T2: Shoulder Press 5x10, 50% T3: DB Lateral, 3x12, 60% Facepull, 3x15, 50% Battleropes, 15mins

BuddySan‎, 01-06-2020 09:26 PM
01-09-2020, 06:45 AM Go to last post
13 1,294

5/3/1 or Conjugate?

Hi again. I'm considering moving on to a different template in the distant future. I've been lifting for a year and three months and have ran Madcow 3x5. I'm thinking of trying 5/3/1 for a long while then Conjugate. I say long while I'm thinking like years from now. Is this a sound plan? Would love...

SpeculatorSam‎, 01-12-2020 03:26 AM
01-12-2020, 11:00 PM Go to last post
7 473

5x5 BUFF DUDES 2020 Beginner workout routine - too much volume?

Hello guys, can i ask you about buff dudes new video from few days ago ? I just want to know your thoughts about their modified 5x5 workout program.Isnt this too much volume? Because compared to classic 5x5 for example deadlift have only 1 workout set and each workout have only 3 compound...

Yepmateme‎, 01-05-2020 03:22 AM
01-05-2020, 03:22 AM Go to last post
0 382

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, 01-20-2020 08:17 AM
01-21-2020, 12:05 PM Go to last post
11 576

5x5- shoulder pain when bench pressing

I started the 5x5 strength training about 3 months ago. I've made great gains, except for the bench press- I've actually gone backwards. Keeping in mind I've had rotator cuff surgery, as well as two suture anchors in my right shoulder. Push-ups and other exercises have always been a little...

JKC1‎, 12-26-2019 07:12 AM
12-26-2019, 07:16 AM Go to last post
1 363

6 Day PPL Split Advice

Hello bois, First time posting on here so apologies if I f**k this up. I'm a few years in on lifting, and i've always done something like the bro split, and have found the gains to not be that great. I've started looking at a 6 day PPL split and have been trying it out and making some good...

Whatsmyname121‎, 01-13-2020 09:35 AM
01-13-2020, 10:12 AM Go to last post
2 291

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 07:41 PM
18 1,871

A dumbbell routine for the long term/foreseeable future?

I'd like to build a lot of muscle mass as my main focus. Get as big as possible. Mostly focused on back/lats/traps, shoulders, chest, and arms. But most programs I find for that require a full gym, or at least a barbell. Every dumbbell program I find is a stopgap where they specify "You cannot do...

WhatifI‎, 01-03-2020 02:26 AM
2 Pages
1 2
01-04-2020, 11:30 PM Go to last post
31 1,216

a little advice about workout split

hey guys, its starting to become a bit complicate to split my workouts, im currently doing an AB split which goes like that: A- chest, back, shoulders B- legs, arms i guess im an intermediate, im training for 5 years, but only like 5 months straight with an optimized plan(first year wasnt so...

dan129834‎, Today 07:09 AM
Today, 07:09 AM Go to last post
0 162

Advice choosing a program?

I'm trying to select a program. Here are some details. 1. I'm pretty weak right now, but I do have history. My past lifts included benching 280#, strict pressing 200#, deadlifting 500#, and squatting 385#. So, I...

Bailout987‎, 01-08-2020 03:25 PM
01-09-2020, 12:31 AM Go to last post
5 673

Advice needed on workout routines (Confused as I read more)

Hi guys, As a background I'm 32 but look like 27 because of my ectomorph body type (138 lbs). I like going to the gym and try to do at least min 4 days, 5 max to rest my body but I'm looking for advice in doing things differently. My local gym has coaches that provide workout routines and I'm...

Foosito‎, 01-15-2020 04:31 PM
01-16-2020, 10:09 AM Go to last post
11 591

Advice on newly made workout plan, need help, open to all suggestions

So I decided to craft a new workout plan for the year but need some help with it because it is getting too long, I am getting too tired from it, and there is other stuff I want to do fitness-wise. Some info about me: I'm a 5'10" male, 145 lbs, about to turn 25, training to be a US Air Force...

NikkMann‎, Yesterday 04:23 PM
Yesterday, 05:19 PM Go to last post
1 302

Advice on when to cut

Hey folks I am just looking for some advice on when I should cut! I uploaded a couple pics I took today. I started bulking in late August and started out at 147.4lbs. I’m now at around 160lbs. Is that too slow? Should I be eating more? Is it time to cut? I’m sure there’s no clear cut answer but...

grahambren‎, 12-14-2019 08:59 PM
01-01-2020, 11:56 PM Go to last post
7 1,001

Advice with plan

Ok guys so I came across an article detailing the nutrition and workouts for a month that would gain 20 pounds of lean muscle. This is a program designed for bulking and a lot of UFC type fighters would use it to gain weight fast for a fight. I’m just needing advice here on if this could actually...

Calikid32190‎, 01-14-2020 04:46 PM
01-14-2020, 04:55 PM Go to last post
1 385

Advice: Transitioning from team workouts to solo workouts

I’ve gained about 30 pounds in the past 2 years. Despite being a former athlete, I’ve struggled trying to loose the weight/get back into shape. I do have a routine that I follow consistently, but I’ve found that I struggle to push myself during my workouts because I’m not working out against...

RykerTyler‎, 01-06-2020 12:22 PM
01-07-2020, 07:49 AM Go to last post
5 493

Am I doing bulking-cutting wrong?

I have been reading that you can gain muscle while cutting. I have been doing a push, pull, legs split for about a month and I am losing fat reasonably quickly but it doesn't seem like I'm developing muscle at all. I'm 5'9 and 73kg and workout 6 times a weak. I eat about 1500 clean Cal's a day...

Donnerss‎, 01-17-2020 04:42 PM
01-17-2020, 04:59 PM Go to last post
1 431

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