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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 2,400,491

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
Yesterday, 09:49 AM Go to last post
7,990 1,207,622

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 1,114,419

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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2,945 935,086

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
945 674,415

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
665 559,889

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
72 178,582

"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
01-09-2020, 06:06 PM Go to last post
8,040 1,564,981

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
11 Pages
1 2 3 4 5 ... 11
01-01-2020, 01:10 PM Go to last post
327 87,991

Arnold Schwarzenneger's Basic Training Levels I and II

So I'm reading his Encyclopedia of Modern Bodybuilding, and it's kind of going against a lot of the things I've learnt. In the "power training" which is generally sets of 10, 6, 4 reps to failure. But he recommends 4 sets of each exercise for Training I. How ridiculous is that volume?...

_Ishy‎, 02-24-2009 11:47 AM
2 Pages
1 2
12-26-2019, 07:26 AM Go to last post
39 45,171

Question Chest/Back, Shoulders/Arms, Legs split?

Who here runs the Chest/Back, Shoulders/Arms, Legs split? If so what's your routine? I'm looking to try this out for a change of pace, let me know what you think of it.

Mattonaise‎, 05-23-2015 07:44 PM
12-24-2019, 01:22 AM Go to last post
24 35,650

Opinions on Reddit's Often Recommended PPL Program?

Hey guys, I was just looking for opinions on a program that is very popular and often recommended on Reddit. link: PULL Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday,...

alisidd‎, 06-16-2016 02:54 PM
01-08-2020, 11:07 PM Go to last post
17 23,981

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 07:36 AM
4 Pages
1 2 3 4
01-03-2020, 01:06 AM Go to last post
92 16,804

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 10:27 PM
3 Pages
1 2 3
01-15-2020, 11:01 PM Go to last post
79 15,221

£250k CHALLENGE 2020?

Just checking if there's going to be a £250k Challenge in 2020 & if so does anyone know how to enter & other details? Kind regards.

NJPowell29‎, 09-27-2019 06:16 AM
01-03-2020, 04:15 AM Go to last post
9 10,089

Set out on a second 30-day drastic cut, here are the results (25 days)

This is part 2. First I did a drastic 30-day cut, and I reported the results here: I decided to follow it with a second drastic cut / body recomposition, and here are the results: (yes I look almost...

peterm28‎, 12-25-2019 09:49 AM
4 Pages
1 2 3 4
01-13-2020, 08:13 AM Go to last post
108 7,055

Transitioning from a high volume/frequency routine to a lower vol/freq one

The eternal question: will I lose my gains? Same style routine (U/L). Not low volume, just lower.

Xpiro‎, 12-06-2019 02:14 AM
2 Pages
1 2
12-24-2019, 02:48 PM Go to last post
57 6,019

Upper/Lower vs Push/Pull

Hi All, I've been running an Upper Lower split for over a year now and I feel it's time to switch things up. Because time is an issue (work, university etc) I can train 4 days per week, which throws PPL out of the window. Push/Pull (Quads + Chest + Delts + Tri's & Back + Hams + Rear delts...

DutchTeamUltra‎, 08-24-2018 10:10 AM
12-19-2019, 03:29 PM Go to last post
16 4,702

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
2 Pages
1 2
Yesterday, 02:43 PM Go to last post
51 4,337

Fierce 5 app?

Does an app exist for the fierce 5? I cant find one on the google play store. Im asking because i have experience with software development and could create one if you all are interested

unsensible‎, 02-28-2017 03:00 PM
01-11-2020, 11:09 AM Go to last post
21 3,346

High frequency full body is best imo

Got this idea from Eric Helms who trains full body 5x a week and Jeff Nippard recently started doing the same as well. I've been doing an upper/lower split 4x a week for the longest and just switched over to full body 4x a week. I used to do the standard full body 3x a week before that, but each...

Animal2692‎, 01-12-2020 09:08 AM
2 Pages
1 2
01-16-2020, 01:29 PM Go to last post
41 2,434

What is the best plyo program in order to jump higher?

Hey everyone I am about to start a plyometrics program in order to add as many inches possible to my vertical jump. I am training specifically for basketball and yes as cliche as this sounds I am trying to learn how to dunk. I've played basketball mostly casually for my entire life (never played...

AlecGaro‎, 09-06-2016 09:52 PM
Yesterday, 02:05 PM Go to last post
11 2,123

Smile Check this out - The Empire Gym, Bristol Circuit Training

Hi, This programme is from the Empire Boxing Gym, bristol (Dave Prowse Darth Vaders gym - my uncle!). There is a separate room where 15 - 20kg (35 - 42lb) BBs and 10k (22lb) DBs reside, plus a long bench for the step ups (same height as a normal bench) and some bars for the leg raises. It's...

Dylan1883‎, 09-04-2011 01:09 PM
01-16-2020, 12:09 PM Go to last post
4 2,015

Should I always bench heavy?

So i'm following this Jim Wendler 5/3/1 program where it says I should be benching twice a week like this: Week 1: 65% 1x5 75% 1x5 85% 1x5+ 65% 5x5 Week 2: 70% 1x3

Chubster3000‎, 01-02-2020 07:21 PM
2 Pages
1 2
01-06-2020, 01:14 PM Go to last post
32 1,910

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 1,864

Back to my roots (having fun)

So, my (half ass decent) physique was built off “bro splits”. A couple months ago I switched to PPL for more frequency. Honesty, I haven’t been enjoying it. Different strokes for different folks, eh? Anyways, I’m going back to a bro split because it’s fun and I enjoy it. Anyone else find themselves...

George2100‎, 01-08-2020 10:02 AM
2 Pages
1 2
01-10-2020, 11:07 AM Go to last post
37 1,815

Poor Sleep Since Starting Lifting Weights

Hey everyone...wasn't sure where best to post this, but thought it was affecting my ability to keep to my program so it seemed right enough... So, I started doing weights two months ago, having done none for several years. I'm 31 now and I've been doing only cardio (only running) for the last...

jophassa‎, 01-05-2020 07:09 AM
01-12-2020, 05:29 PM Go to last post
19 1,652

Is my program any good for mordbidly obese person? PLEASE help me.

About me: 37 years old, 5'11" , 300lbs. I've been unhealthy and obese for all my adult life. The laste decade it got worse and worse, till the point I'm getting depressed. I can't procrastinate any longer, and need to take action NOW. Not only I'm looking like ****, I am also not as strong...

Bert300‎, 01-05-2020 03:59 AM
01-13-2020, 03:12 PM Go to last post
16 1,625

Latest volume study

Has anyone seen this from James Kreiger. Pretty much just goes to show what we've known all along. I absolutely love how these guys defended all the insanely high volume studies (45+ sets a week) and now we are back to common sense advise.

TAWS6‎, 01-11-2020 11:09 AM
01-15-2020, 02:10 AM Go to last post
18 1,498

Forearms bro

Lots of hate when it comes to training forearms directly. I personally love training them, anyone else? What are some of your favorite exercises?

George2100‎, 01-12-2020 01:25 PM
2 Pages
1 2
01-14-2020, 06:43 AM Go to last post
31 1,497

Arm day mother****er!

Dropped “arm day” for a long time. Decided to add it back in this year. Feels pretty damn good! Who else is still a “bro” and dedicates a day to arm training?

George2100‎, 01-09-2020 06:38 PM
01-13-2020, 11:40 AM Go to last post
23 1,431

Adding Upper/Lower with PPL

Hello, I am currently doing a 5 day Push Pull Legs Pull Push split.I was thinking of changing the first part of the split by adding an upper and lower day. I wanna do something like Upper Lower Push Pull Legs, first 2 days training mainly for strength(5-6 reps max), and for the ppl days i wanna...

Cristian000‎, 12-18-2019 03:11 AM
12-21-2019, 10:08 AM Go to last post
10 1,429

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