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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 06:55 AM
17 Pages
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07-22-2017, 01:41 PM Go to last post
485 126,237

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 01:07 PM
81 Pages
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2,422 534,658

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 06:27 PM
13 Pages
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07-21-2017, 04:14 AM Go to last post
381 138,152

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

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

nightanole‎, 10-05-2015 07:53 AM
141 Pages
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07-20-2017, 12:33 PM Go to last post
4,217 550,864

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 11:51 AM
21 Pages
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07-16-2017, 11:17 PM Go to last post
611 698,985

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 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 43,369

Just created a totally new workout program was hoping for some feedback from you guys

New workout plan. Does this sound good for me? Need opinions Let me start off by saying I am a complete noob and really need some help and was hoping y'all could critique my plan. Here is everything I am 18 5"9 and weigh 180 and around 20% body fat. My macros are set for 250 carbs 220...

trustdaprocess‎, Yesterday 06:52 PM
Today, 01:58 AM Go to last post
1 123

[Pics] Another Wide-Hip Hourglass Bro Needing Help

Straight to the details: I'm 5'6", 138lbs, don't exercise much. Used to play sports, so basically cardio. You can see in the pics that I'm naturally pretty lean so it isn't just skinnyfat I need to lose from the hips. 35" chest, 29" waist, and 35" hips. This 1:1 ratio makes wearing any...

sadhipsboy‎, Yesterday 07:46 PM
Today, 01:52 AM Go to last post
1 106

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
44 Pages
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Today, 01:33 AM Go to last post
1,318 98,226

Very weak Arms and Hypokalemia

Hello! I just started working out but got a very weak arms. I have a history of Hypokalemia which make my muscle weaker every time I sweat a lot. Any tips to improve it? I am taking potassium supplements as well.

taemokokey‎, Yesterday 04:31 PM
Today, 01:33 AM Go to last post
3 108

Unhappy weight gain

what would be best workout for weight gain (im talking about like 15 kg weight gain) ? (desperately need to gain weight, pls help )

shiv101‎, 04-11-2013 01:16 PM
7 255

Question about my workout schedule,program & also about reps per week

I just recently read about having 30-60rep or 60-120rep per week depending on the muscle groups. I train about 3 times per week. Here is my workout program: 1) Sit Ups - 10rep x 5set 2) Push Ups - 8rep X 5set 3) Pull Ups - 7rep X 4set 4) Chin Ups - 6rep X 4set

Zenoboy‎, Yesterday 07:01 AM
Today, 12:26 AM Go to last post
6 116

Question What's the best way to workout?

Is it better to work out one bodypart a day, or more than one bodypart a day?

Cruiser17‎, 01-17-2002 01:05 PM
Yesterday, 11:44 PM Go to last post
7 1,380

Question work out programs -3 days a week

currently i'm running fierce 5, but the M/W/F schedule i've been on is growing increasingly difficult because of my work schedule. i have monday-thursday work that's pretty easy, but friday-sunday i'm traveling and working non-stop so it's really hard for me to get a good workout in. should i...

wanttodoitright‎, Yesterday 12:09 PM
Yesterday, 09:21 PM Go to last post
4 118

Is my time with Fierce 5 novice coming to an end?

First, my current lifts: Bench Press 185 (3x5) OHP 145 (3x5) Squat 365 (3x5) and 405 1rm Deadlift 345 (3x5) Row 185 (3x5) I'm 5'9 and 205lbs.

zszoke‎, 07-22-2017 04:21 PM
Yesterday, 08:11 PM Go to last post
5 277

Am I hitting all the muscle groups?

Upper A (Mon) Warm Up Rowing Machine (5-10 mins) DB Flat Bench Press 3x8 DB Incline Bench Press 3x8 Lat Pulldowns 3x8 DB Bent Over Rows 3x8 Curls 3x10/DB Flat Bench Flyes 3x12 Superset Lower A (Tue) DB Lunges 3x8 (Each Leg)

Nihl‎, Yesterday 07:48 AM
Yesterday, 07:16 PM Go to last post
6 207

Can you make SS a 5-day Strength/hypertrophy program? (Critique)

As a Beginner/intermediate lifter, i've been considering adding some hypertrophy days into the SS 3-day split. So it would be a 4 to 5-day split looking somewhat like this: Monday: Rest in-between sets 3 minutes 3x5 Squats 3x5 Bench 3x5 Deadlift Tuesday: Hypertrophy...

Teasy14‎, Yesterday 04:33 PM
Yesterday, 06:35 PM Go to last post
3 138

Question about bench pressing...

Can you get the same results bench pressing with dumbbells as you would see when using a barbell? I know there is a slightly different range of motion and variation to muscle tension, but what's the difference other than that? Sometimes it's easier to just pick up some dumbbells and go for...

Nihl‎, 07-22-2017 04:40 PM
Yesterday, 06:04 PM Go to last post
7 254

"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 07:03 PM
193 Pages
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Yesterday, 05:46 PM Go to last post
5,763 819,973

Question Completely lost. Not sure where to start

Hello, you all! I just registered here and although it seems there is a lot of everything, I just dont know where to start. This is my story: I am a 42 years woman trying to get healthy and look better. Over the last years, I allowed myself to gain weight and that, of course, affected my health....

Likeyou‎, Yesterday 04:03 PM
Yesterday, 05:41 PM Go to last post
2 79

Stick to my current routine or switch to a proper program?

Right now it's the summer holidays so time isn't an issue for me. I'm doing my own routine and I'm definitely seeing progress but would it be better for me to do an official program? My current routine is a 6 day split with 30 minutes cardio at the end. A) Chest, shoulders and triceps ...

dzhu‎, Yesterday 05:09 PM
Yesterday, 05:09 PM Go to last post
0 54

Fierce 5 UL Questions

Greetings, First off, Fierce 5 has been a great program. Running on about 3 months now and I see considerable progress, specifically in my upper back and my quads. I see progress in other areas but not nearly as much as those two. My questions are this: 1. I've exhausted using...

TxMRF‎, Yesterday 04:37 PM
Yesterday, 04:37 PM Go to last post
0 100

Question Is the marines workout plan effective

Hi i am 15 and been weight lifting for 2 months and while looking for a suitable workout i encountered a marine workout plan that consists only of pull ups, push ups and crunches. At first i wondered whether it even is effective because they cant progressively increase weight during reps. But they...

Plzhelpmeh‎, Yesterday 02:13 PM
Yesterday, 04:21 PM Go to last post
3 92

Going to failure on each set = No Muscle

I've been working out for 3 months and doing this. When I look at the mirror, I don't see any change in terms of muscle building, fat burning... Can this lead to ZERO growth? Because as I know, it has a serious harm on hormones. Thank you :)

Notitia‎, Yesterday 08:47 AM
Yesterday, 04:14 PM Go to last post
6 252

I do StrongLifts 5x5. I do HIIT sprints on Saturday for endurance. Is this ok?

I am doing StrongLifts 5x5 Monday/Wednesday/Friday. I rest Tuesday, Thursday, and Sunday. I do HIIT sprints on Saturday to build my endurance (sprint 30 seconds, jog 1 minute, repeat for 15 minutes). Is this a good idea?

Bigweightbro78‎, 06-29-2017 07:05 PM
Yesterday, 03:20 PM Go to last post
6 200

Is my 14 year old brother safe to start lifting weights?

Title asks the question, he is about 5.8 and wants to start going to the gym. Is this a bad idea?

RichPiHAHA‎, Yesterday 02:51 PM
Yesterday, 02:53 PM Go to last post
1 110

Unhappy Need a good workout plan

Hi. I am a 15 year old boy who has been lifting for 2 months and havent seen any gains. I realized it may be because of my workout which is working out one muscle group once a week. So i want to workout a body part 2 or 3 times a week. The problem is i dont know any good workout plan to do that so...

Plzhelpmeh‎, Yesterday 11:54 AM
Yesterday, 02:42 PM Go to last post
2 140


Ok guys and gals new here and not sure where to ask this question...I weighed like 195 and wanted to get to 175...done it..,now the guestion...I'm happpy with all of my body besides my neck. I've got pretty good size wrinkles from the weight I do the protein shake/creatine and happy...

urcwalt‎, Yesterday 06:27 AM
Yesterday, 02:08 PM Go to last post
1 107

Should I add HIIT cardio after every StrongLifts 5x5 session for fat loss?

Hi to you all. I'm 23, 5 foot 8 inches , and weigh 170 pounds. I have my own home gym, including Olympic weight plates, barbell, power rack with chin-up bar, flat bench, and belt and chain. I am doing the StrongLifts 5x5 workout program. I train Monday/Wednesday/Friday. I want to get stronger and...

Bigweightbro78‎, Yesterday 11:22 AM
Yesterday, 02:01 PM Go to last post
1 81

Dan John's 40 Day Easy Strength: Your thought?

Hey, I'm interested to know what you all think of Dan John's 40 day Easy Strength program. You can find details of the program on T-Nation (unable to post link), but here's the crux of it: The 40 Day Workout A few years ago, Pavel Tsatsouline, noted kettlebell master and perhaps the...

digitalme‎, Yesterday 09:41 AM
Yesterday, 02:00 PM Go to last post
1 147

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
11 Pages
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Yesterday, 12:24 PM Go to last post
329 46,896

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