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Forum: Workout Programs

What workout is best for your goal?

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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
23 Pages
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670 220,051

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
86 Pages
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2,565 583,984

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
172 Pages
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5,131 658,905

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 208,963

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
21 Pages
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02-14-2018, 12:13 PM Go to last post
626 763,884

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 1,697,401

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,658

a good 4 day a week full body workout plan

what's a good 4 day a week full body workout plan? i cant skip novice furious 5 so i need a good 4 day a week full body one

GingerSkeleton‎, Today 02:14 PM
Today, 04:48 PM Go to last post
3 48

Fierce 5 Novice Routine, how to train it 4 days?

Hi, recently started lifiting, some weeks ago, and the program i follow is the fierce 5 novice routine. The program is really good, and i feel that i progress well, but i feel that 3 days is to few days. I am thinking about adding one more lifting day, on a tuesday for example, but what...

legendoo‎, Today 11:07 AM
Today, 04:44 PM Go to last post
14 159

Feeling faint when working out?

Been following the fierce five program for around 4 months, already deloaded once, been noticing that during my workouts this week I've been feeling faint and just doesnt have the energy? Ive always worked out fasted but never felt like this before. Whats wrong? It seems too early for another...

Michealx‎, Today 02:02 PM
Today, 04:43 PM Go to last post
4 90

Candito Linear Program

Need help adding in the other exercises. Not sure which are best for me. 5'10, 145lbs. Monday ­ Heavy Lower Day Squat ­ 3 sets x 6 reps Deadlift ­ 2 sets x 6 reps Optional Exercise ­ 3 sets x 8­-12 reps Optional Exercise ­ 3 sets x 8-­12 reps Tuesday ­ Heavy Upper Day

GingerSkeleton‎, Today 04:27 PM
0 19

"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
229 Pages
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Today, 04:26 PM Go to last post
6,856 1,005,081

Can't lift my multiple rep max as a 1 rep max

I'm new to the detail analysis of weight lifting. After 20 years from being away from the gym, I found myself back in recovering from a knee injury. Once I was clear to start squatting, I decided to start the Wendler 5/3/1. I have been through two cycles and trying to get an insight on one main...

teleking‎, Today 12:21 PM
Today, 04:11 PM Go to last post
6 129

Exercise Combination errors?

Hi, I've been lifting for a few years. But wanted to confirm with those who experienced if this workout combo has any glaring issues/omissions? Specifically, do I have any workouts in the wrong order or movements that do not belong with that set for a particular day? I perform this 5 day...

Ridergreen‎, 02-17-2018 01:20 PM
Today, 04:01 PM Go to last post
12 284

Bench specific programs

Can anyone point me in the direction on a good bench program? My bench sucks (has always sucked) and has gotten worse due to a cut I started back in 6/2017. I recently started to reverse diet so I'm hoping this helps. Currently I'm running Candito's 6 week strength for my deadlift and squat but...

Anthony21‎, 02-17-2018 01:04 PM
14 214

Guys can I train like this?

I would do split A - Chest, tri, shoulders B - Legs and back (everything would be 3 - 4 sets) On one day I would do like hypertrophy training(10-12 rep range) and on the other day I would do (rep range 3-5) A - Chest - bench, incline bench, decline bench, seated fly pec - Shoulders - Military...

MarekParek3‎, Today 03:13 PM
Today, 03:51 PM Go to last post
1 26

Exclamation "Fierce 5" Now or Later?

I wondering if you guys could help me out here. For the past 4-5 months I have been out of the gym completely with my diet fluctuating from overeating to under eating to somewhere in between. I was in school and trying to graduate. It had become my priority. Now that I've graduated I just recently...

farmfowls‎, 02-17-2018 08:58 PM
6 236

Smile Back at it.. finally.

What’s up y’all. My name is Daniel and I’m 22 years old. In light of the new year, and overall health I am looking to get back into the gym and live a better healthier lifestyle. I’m not new to working out or exercising but sort of fell of the trend after graduating high school in 2014. I...

63perezd‎, Today 03:33 PM
Today, 03:33 PM Go to last post
0 44

Really bad muscle imbalance.

long story short, i swapped to machines to see how much i can lift compared to free weights. and i found out that certain muscles are substantially stronger then others. i would like advice on how to fix this imbalance as efficiently as possible. i travel a decent amount for work, so some days i...

bobby55‎, 02-17-2018 10:53 PM
Today, 03:24 PM Go to last post
17 339

How is my workout routine

5ft8 140 doing a full body routine three days a week been lifting for little over a year now so far I think I have went for 131-134 to 140. Not trying to power lift just tone out and gain muscle while getting into much better physical shape. I already see differences and I slowly increase the...

drako13‎, Yesterday 02:44 PM
Today, 03:15 PM Go to last post
14 306

What do you think of this program by Coach Charles Staley

What do you all think of this program? Well rounded? It is 3x a week full body. Author says it can be customized for preference this was just his sample. Monday: Split Squat Flat Dumbbell Bench Romanian Deadlift Close-Grip Pulldown Standing Dumbbell Curl Lying Triceps Extension

BuiltJBM‎, Today 02:01 PM
Today, 03:06 PM Go to last post
5 84

Increased dumbbell weight and struggling

I'm 16 years old, I started lifting 8KG 6 weeks ago. I decided to increase the weight today so I went up to 10KG, however, I'm starting to struggle a bit. When I do concentration curls, I can only do 5 now compared to 8+ on the 8KG dumbbells. Same story with bicep and hammer curls. What am I doing...

F19AK‎, Today 02:00 PM
Today, 03:04 PM Go to last post
3 74

Question about Fierce 5

So I've been doing the plan for about a month now and so far so good. Today, however, I felt like I didn't get enough exercise for my triceps, so I went to do some dips. I had to wait a while due to gym traffic, and decided to do some chest exercises meanwhile. I ended up doing 2x7 chest flies and...

SackMan65‎, Today 11:57 AM
2 88

is coolcicada's PPL routine bad?

Hey everyone, I know a lot of people don't like Coolcicada's routine due to balance issues and training 6 days a week. I'm trying to fix its balancing and doing it 5 days a week instead: 1: Lower Back Squat 4x6-8 Romanian DL 4x6-8 Leg Extension 4x8-10 Hamstring Curl 4x8-10 Calf Raise...

DogletDusk‎, Today 03:34 AM
3 197

Advice on my first full body workout programme

Till now I've been mostly doing split workouts. But since short I have decided to give a full body workout a go since people says it burns more energy, it helps with body mass, and most of all it is something I have never seriously done. So I decided to make my own full body workout programme...

Xegano‎, Today 08:21 AM
Today, 01:19 PM Go to last post
3 129

Is this routine ok?

I workout 4 times a week.Here is my routine. Upper A Bench press 5x5 Pendlay Row 5x5 incline db press 3x6-8 Chin ups 3x6-8 facepulls 4x10 Lower A Squat 5x5

Bawsome‎, Yesterday 01:11 PM
Today, 01:11 PM Go to last post
6 167

Switching to firece 5, will it hinder gains?

So ive been running a program for about 6 months and i want to switch to fierce 5 upper lower. The thing is that the lat volume is significantly lower than my previous programs. Will that affect my mascular gains, or will i still progress mascularly if i progress strength wise. Do any of you guys...

Dams3‎, Today 11:44 AM
1 97

Need some help with gym program

Hey guys im 19 years old 80 kg`s , 1.72 cm height , i looked around for programs i can follow when going to gym but i'm not sure they are good for me , i need to lose fat and some weight and possibly build muscle but losing fat is my main goal at the moment , i have more fat around my belly , on...

Chr1sZ‎, Today 11:36 AM
Today, 12:31 PM Go to last post
1 80

My chest has suddenly become weaker; help

I'm 29 years old, and have been weight lifting for a little over a decade. For two weeks now, my chest hasn't been firing properly during my chest workouts. For dumbell chest press, my norm is 70lb dumbells for a relatively easy 10 rep count. Suddenly I'm struggling with as low as 45lb. There's no...

mattius1122‎, Today 11:14 AM
2 97

Unhappy What do you do if you can't complete a set?

What do you do if you can't complete a set? Do you lower the weight and complete it or give up, rest and start the next set

jack346‎, Yesterday 07:12 PM
9 282

Post How's my full body workout

Hi, Im 21 years old 63 kg 179 cm iv been training for 1 month now. I cant squat and deadlift right now because i injured my right hip and it can take a few months to heal. Pullover 3*10 Bench press 3*12 Lat pull down 3*10 Shoulder press 3*10 Face pulls 2*12 Lying tricep extensions...

elitspressing‎, Today 04:10 AM
Today, 10:38 AM Go to last post
8 189

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
3 Pages
1 2 3
Today, 09:45 AM Go to last post
70 5,828

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