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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
226 Pages
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Yesterday, 10:33 AM Go to last post
6,752 877,545

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
95 Pages
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2,830 708,111

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
29 Pages
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01-14-2019, 04:45 PM Go to last post
845 403,294

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
20 Pages
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01-10-2019, 07:51 AM Go to last post
572 336,904

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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12-24-2018, 12:00 PM Go to last post
661 898,738

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 4,614

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
2 Pages
1 2
11-19-2018, 08:39 AM Go to last post
48 56,773

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 2,008,036

Smile Will This Workout Routine Work?

I am 17 and have been going to the gym for 2 weeks just doing unplanned workouts every second day. But my muscles dont get sore anymore so I asked my soccer friend who started working out 4 months ago for his workout plan and this is what he gave me. Me and him both played soccer since 5 and...

NightShade759‎, Today 02:55 AM
0 85

Post Can you recommend me a two days beginner strength workout?

I am going to do it like this, train rest rest train rest rest rest train rest rest train rest rest rest train rest rest tra... It makes 2 days a week. Can i do stronglifts 5x5 like this? If no, what program should i use? If yes, is 5x5 two days enough to "hit every muscle 2-3 times a week"?

xsades2‎, Yesterday 09:23 AM
11 291

Angry doing every exercise until faliure is bad????

hello beautiful people.... i am a skinny lad, who was into karate for 3 years and took a break for 2 years and now got into gym and am into it since 7 months....we had a culture of hitting until acute faliure and thats the only way i can leave gym satisfied and thats what i heard Arnold say...

sabishaw‎, Yesterday 08:52 AM
8 260

Looking for a good intermediate workout program.

Hi I have been training for about 2 and a half years now with my goal being to just add size but the first one and a half years were only two to three day a week workouts with mild to low intensity and I wasn't really committed. But in the last year I ramped up the intensity and have been going 5...

StumpingIron‎, Yesterday 01:39 AM
6 319

Help for an athletic workout program based on strength/hypertrophy?

I play basketball for a local club here in my city, and as a 5'9 undersized guard, i need to gain both strength and muscle mass. I dont need speed/agility/conditioning work since I already do that during team practices 5 times a week. I want this program to be focused only on strength and...

guidogv22‎, Yesterday 08:11 PM
Yesterday, 08:43 PM Go to last post
3 123

What do I do after I plateau on madcow 5x5

Just plateaud on madcow 5x5, hit my squat and row top sets but just barely missed my fifth rep on bench (was having a bad day tbh) what do I do now? Do I continue my bench or do I have to re do it again next Monday even though I know I can hit it? Do I do the same max I did last week or the one my...

Mattlehmn‎, Yesterday 07:55 PM
Yesterday, 08:16 PM Go to last post
1 103

Books to learn the whys of specific exercises to conjure up my own workout program?

Hey guys. So right now I plan on getting back into working out soon, all at home, and doing different types of exercises involving yoga, resistance, pilates, qigong, weight training (with dumbbells), and bodyweight workouts. 3 days a week for a few months, then 5 days a week later on. Just a low...

Holistic4Health‎, Yesterday 02:09 PM
Yesterday, 07:54 PM Go to last post
2 126

Cycling and Strength Training/Bodybuilding

Looking for some advice; I was strength/weight training 5 sessions per week with minimal cardio and 3 months ago I introduced commuting to and from work each day (24km/15mi each way). Since my commute, I have had to reduce by strength/weight training to around 2 sessions per week. I like...

petrides‎, Yesterday 05:28 PM
Yesterday, 07:17 PM Go to last post
6 145

Question Fierce 5 - Help/advice needed - Noob questions

Bulk or cut? Hey, first let me say i'm completely new to lifting and this will be the first time ive got off my arse to do something active in a long time, im 20 years old 5 foot 8 and weigh about 138 lbs (morning weight). The only issue is im skinny fat rather than just skinny and was wondering...

MarsToSirius‎, Yesterday 04:03 PM
Yesterday, 07:16 PM Go to last post
2 110

Advice on Workout Plan

Hey y'all, Need some advice on a new workout plan. I have been doing my first bulk since end of November (so roughly 2 months) but am unsure about my workout program. Some background --> started bulk at 151 lbs (skinny and in solid shape). I decided I wanted to put on muscle because I felt...

SushiGodd‎, Yesterday 01:35 PM
Yesterday, 06:44 PM Go to last post
3 137

Post I made this workout program what you think? It is a little long

First let me explain what I call a pyramid. For a push up something like this: 1 push up, stay in plank for 5 seconds, 1 than 2 push ups stay in plank, keep going up to like 6 than when you hit 6 go back down to 0 6 is main number, just square it and you get the amount you did. The thing to...

cdecde00‎, Yesterday 02:41 PM
Yesterday, 05:55 PM Go to last post
6 243

Definite muscle atrophy/Steinerism

Hi guys, I've had this problem for quite some time now and I could go into crazy details and whatnot (I'm still working on collecting information and obtaining pictures from my childhood). I was never a big gymgoer until college (age 19 or so). I've played hockey almost my whole life up until...

xyeLz‎, Yesterday 02:54 PM
Yesterday, 05:49 PM Go to last post
2 178

Does my workout plan lack in some areas?

I have no idea where I found this workout plan but I did it briefly in the summer (to stay somewhat strong) and really enjoyed it. As I start to lift more seriously and getting my bulk diet sorted, I'm leaning towards the fact that it may not be hitting some muscles or just a lack of volume...

ayyrobb‎, Yesterday 04:26 PM
Yesterday, 05:27 PM Go to last post
2 101

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
2 Pages
1 2
Yesterday, 03:13 PM Go to last post
41 1,416

Question PPL 6 Days & U/L 4 day Split Volume Check

Hello Guys! I made a post a 2-3 days ago concerned about PPL splits frequency being too much for me. I've always done High Volume routines but when I switched to my PPL I think I hugely underestimated how hard Frequency and Volume can be together The problem with my current PPL or LPP rather...

Samskihero‎, Yesterday 02:37 PM
Yesterday, 02:37 PM Go to last post
0 112

Need Help with Workout Programme

Hi, I recently stopped rowing after 3 years, in which we did between 12-18 hours of training a week, 2-3 of which being weight training, and have started trying to bulk up . However, I have encountered a couple of problems. 1. As soon as I go in a caloric surplus, I instantly gain fat (never used...

HaramzaBamza‎, Yesterday 02:30 PM
Yesterday, 02:30 PM Go to last post
0 76

Question Teen 5 Day Workout Split Help!

Hi everyone, I am new to the forums here. Age -19, Weight - 162, Height - 6'0. Trying to gain some weight along with as much muscle as possible (I am and always have been skinny). Working routinely out for 9 months (3 Months Calisthenics/6 Months Weight Lifting in a Gym). I use a protein powder 5...

mattnj39‎, Yesterday 01:21 PM
Yesterday, 02:13 PM Go to last post
4 128

Workout program dumbells only

Hi! Im working out at home and need a workout program. I only have access to dumbells and a adjustable incline bench. I have a pair of 65pound dumbells at the moment but will buy more plates for them when i get stronger. I want to workout 5x week. Thanks in advance!

coltcoltcolt‎, Yesterday 12:30 PM
Yesterday, 12:30 PM Go to last post
0 101

How to get rid of Big Legs?

I've had this problem my whole life. I have always had unusually large legs, especially for my build. I don't have fat legs, and I know most people would probably prefer bigger, more muscular legs compared to chicken legs, but my problem is that they make me seem much shorter than I am. I'm 5'8, so...

sheerwill20‎, 01-14-2019 12:32 AM
Yesterday, 12:22 PM Go to last post
11 373

Late Novice to Intermediate program critique

For a lifter happy with consistent long term progress, not concerned with pushing for absoloute bleeding edge fastest possible gains with fancy rpe programs etc... Past the point of being able to adapt fast enough to add weight each time with simple linear progression, when food (gaining...

SJohn1990‎, Yesterday 10:45 AM
Yesterday, 12:21 PM Go to last post
1 141

Looking for a workout program for 3 month post breast augmentation

Hi All, New to the forums, not so much to working out :D. So my girlfriend is very fit, pretty cut girl, she is what you could a call a cross trainer, a little bit of everything, circuits, kettle bell routines, weigh lifting routines, and some obstacle course training. She recently had a breast...

rubme13‎, Yesterday 09:08 AM
Yesterday, 12:20 PM Go to last post
2 210

Looking for a workout program for 3 month post breast augmentation

Hi All, New to the forums, not so much to working out . So my girlfriend is very fit, pretty cut girl, she is what you could a call a cross trainer, a little bit of everything, circuits, kettle bell routines, weigh lifting routines, and some obstacle course training. She recently had a breast...

rubme13‎, Yesterday 12:19 PM
Yesterday, 12:19 PM Go to last post
0 104

Volume reduction on a cut

I've got a few years of consistent training under my belt. I spent the last few months bulking on an HST program (rep ranges 15/10/5 for each lift, 3x a week) and went from 180# (w/ a visible 4-pack) to 217#. Currently aiming to cut down to 180-190# and see where I stand. My current plan is: *...

dirtyreyes‎, 01-14-2019 12:24 PM
Yesterday, 10:54 AM Go to last post
6 281

Workout to combind with Fierce 5?

Is there any weight workout I can combind with the Fierce 5 full body workout? I’m bored :P and hate cardio

Rexify‎, Yesterday 07:56 AM
Yesterday, 10:02 AM Go to last post
4 161

Fierce 5 U/L - Ok to combine Upper B and Lower B on same day due to weather?

So my workout schedule for Fierce 5 U/L is: Wednesday - Upper A Thursday - Lower A Saturday - Upper B Sunday - Lower B This week, there is a major snowstorm forecast for Sunday which means my gym might close. Given that possibility, I have two plans in place: 1. Combine Upper B and...

daveminnich‎, Yesterday 09:13 AM
Yesterday, 09:49 AM Go to last post
4 213

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