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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 2,410,535

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
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09-06-2019, 01:41 AM Go to last post
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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
665 565,467

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 1,120,873

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
945 681,937

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
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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
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Thumbs up Upper lower question

So I've been running versions of an U/L split for a while now and I love it. However, as my lifts increase I can tell it's taking more of a toll on my body. I get a good amount of sleep and try to eat in a slight surplus to build muscle. But I still cant escape the situation below. ...

ironfluff‎, 12-26-2019 05:58 PM
12-27-2019, 02:02 PM Go to last post
8 736

Question I filmed my leg day... do I have good form?

Fix my form in every exercise I did (if it's incorrect). Here are the exercises in order in the video: Split squat Deadlift High bar elevated heels squat Lying leg curl 1 ¼at top Hip thrusts on smith machine (10 reps, 10 sec rest then 6 reps) Leg pushdown on assisted pull up machine ...

content1234‎, 12-27-2019 08:42 AM
12-27-2019, 02:05 PM Go to last post
5 547

PPL vs 2 workouts in one day then off next day

I’m debating on which routine to do when I get back. During the summer I did a schedule like pull upper in the morning pull legs at night, next day would be off, next day would be push upper in the morning push legs at night, off, etc. I really liked this routine, but I ended up going back to PPLR...

thatsgreen‎, 12-25-2019 09:29 AM
12-27-2019, 02:33 PM Go to last post
4 753

Can some1 explain deloading in this context?

I was reading the PPL routine on reddit, As far as I understood it, the first lift of the day is going to be a compound lift and its going to be the heaviest lift. For example he mentions the following routine for Pull day: 4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same...

GangsterFresh‎, 12-27-2019 07:28 PM
12-27-2019, 08:23 PM Go to last post
2 354

Fitness Goals & Commitments 2020

My major goal= get to 12% body fat, I’m at 19 Workout 5x per week Drink 3 liters water per day Do not skip leg workouts Do more cardio How about you? What’s your goals and commitments forb2020

jdesey‎, 12-27-2019 07:26 PM
12-28-2019, 07:59 AM Go to last post
9 492

Strength and Hypertrophy program?

Hey guys, gonna be a long post so I appreciate anyone who takes time to read it. Anyways, I'm currently running an U/L program and I'm starting to stagnate and get bored. I've been doing research on heavy singles with high volume accessory work. Any opinions on either? Heavy single program -...

Eloquence‎, 12-28-2019 05:48 AM
12-28-2019, 07:59 AM Go to last post
1 363

Opinion (New workout)

Hello, I'm new here and decided to ask for your opinion regarding a new workout. I'm new to lifting, been lifting for about 8 months and was doing two muscle groups a day, twice a week, going to the gym 6 days a week. I've noticed significant gains, but never got rid of that extra fat(was...

Raflyher‎, 12-28-2019 04:10 AM
12-28-2019, 10:02 AM Go to last post
2 430

Hip flexor strain

Hi :) So in short like a year and a half ago I strained my hip flexor and had lower back pain for a long time. I took 3 weeks off and started lifting again. Then this has been a cycle for like a year and a half. I workout and then 3-4 months go by then boom I get hip pain and lower back pain. ...

BjarniEinarsson‎, 12-28-2019 04:43 AM
12-28-2019, 11:35 AM Go to last post
4 468

Neurological response to strength training: one question

whenever I play football after training my lower body, I feel different depending on which exercise I do. My leg day consists in Squats, RDL, lunges and Hip Thrusts. Now here is what happens to me... *When I don’t do lunges or any sort of unilateral movement, (even if it is just one time) it...

Alexlarex‎, 12-26-2019 07:57 PM
12-28-2019, 11:38 AM Go to last post
14 844

ppl full body vs ulul

hi guys I realise this is an arbitrary question but what are your views on the better 4 day split... upper lower upper lower (which I have done for some time) or push pull legg full body - it seems to me the only 2 differences would be that you are likely to get a fairer spread of frequency for...

jimmy2012212‎, 12-28-2019 09:42 AM
12-28-2019, 12:32 PM Go to last post
2 431

Post PPL - Pairing triceps & biceps excerises for supersets?

Is there any good way to work these 2 muscle groups on the same day with a PPL split without affecting another day? For instance could I refrain from doing my triceps isolation excerises on push day and instead do them on pull day to allow for supersetting with bicep curls? Or would that be...

xSKoRM‎, 12-28-2019 12:03 PM
12-28-2019, 11:56 PM Go to last post
4 445

Bulk or cut? 23M 6’1.5” 171lb to 190 lb now

Bulk or cut? 23M 6’1.5” 171lb to 190 lb now I’ve been doing PPL 6 days a week for a little under a year now. I’m 6’1.5” and have gone up from 171 to 190 since I started just from trying to eat ~160g of protein a day and avoid junk food. Wondering if I should cut now or do a true bulk for 4-6 weeks...

JT1921‎, 12-28-2019 09:33 PM
12-29-2019, 03:57 AM Go to last post
1 373

Post Equipment Issues/ Questions

I recently purchased a Strive Leg extension and a Strive leg curl machine 2nd hand in excellent condition. However, i feel as if the resistence doesn't match the weight added. It goes up to 190 lbs and I feel as if this isn't enough to match free weights. Any suggestions on how to fix...

cbwyatt14‎, 12-29-2019 05:13 AM
12-29-2019, 05:59 AM Go to last post
1 289

Removing bench completely

Ive been training as most would consider balanced or conventionally with an upper lower Im now at a point in my life where i cant take training as seriously or hold it as high priority I also feel my pecs, definitely lower pecs, are over dominant and take away from the rest of my physique ...

Tyler448‎, 12-29-2019 04:56 AM
12-29-2019, 06:40 AM Go to last post
2 373

Which program is better for me?

I live in a country where everything goes by tradition even bodybuilding like the coach at my gym wants everyone to do a bro split which goes like this: Saturday :Chest Sunday :Back Monday :Off Tuesday: shoulders and traps Wednesday: arms Thursday and Friday : off What i have been doing is...

AlistarWannabe‎, 12-29-2019 09:47 AM
12-29-2019, 10:56 AM Go to last post
4 373

Is a push pull split good?

How good would a push pull split be if I combined the legs into those days? Like doing squats on push. Anyone done this before if so is it good?

RyTheGoat‎, 12-29-2019 03:07 PM
12-29-2019, 03:56 PM Go to last post
3 368

Looking for a program

Hi, So... here is the challenge, help me find a workout plan :) I'm a complete weakling novice. I am overweight (102 kg, mostly belly fat), mature (almost 40), mostly healthy man. I am currently unable to do a single pullup or chinup, and very few pushups and situps I work as a programmer,...

shanytopper‎, 12-29-2019 06:42 AM
12-29-2019, 04:18 PM Go to last post
5 442

In your opinion, best sets and rep progression for hypertrophy?

I see double progression being mentioned a lot all over the internet. I'm not fully convinced it's the best method but I very well could be wrong. I just feel like once you're able to hit all your reps for all the sets on that final workout before you do your next weight increase, the first set or...

Chicago1287‎, 12-29-2019 02:27 PM
12-29-2019, 05:18 PM Go to last post
1 419

Endomorph Looking for a plan

Hello.. I will make this as simple as possible. I am a male whom had a endoscopy body style. I need to get in shape. From the smell of food, I feel like I gain weight. Ha. I have looked online but, I can not seem to find a legit plan. I've read that high intensity intervals may work best. I...

bmmuncy‎, 12-27-2019 04:43 PM
12-29-2019, 07:34 PM Go to last post
3 653

Periodization: Will Gains From One Block Diminish When Switching To Another Block?

I've been reading up on periodization recently as a way to prevent diminishing returns/plateaus in my training. Let's say for example that you set up a training method where you would use lower reps (6-8) on the majority of your lifts for around 4 weeks, and then switch to higher reps (10-12) for...

BarkBrunz‎, 12-29-2019 02:11 PM
12-29-2019, 08:25 PM Go to last post
5 444

Long time lifter getting back in

Tldr/ reps 4 answers till I'm out Been out the lifting game for a couple years. Trying to pick up my previous routines, but the DOMS sidelines me for days. How do I ween myself back into it? I've maintained most my strength, but each muscle group is only good for 5 sets or so before substantial...

MtMostWanted‎, 12-29-2019 11:34 PM
12-29-2019, 11:58 PM Go to last post
3 385

New program or opinions

Need new training program ideas Currently as follows Monday upper strength Tuesday upper hypertrophy Wednesday either lower strength or hyper Thursday push day Friday pull day Saturday heavy legs Sunday random muscle group ie arms or shoulder

Rhylee10‎, 12-29-2019 07:55 PM
12-30-2019, 12:40 AM Go to last post
11 608

Answers and advice needed

I have just finished my bulk i was training each muscle group twice a week each session i was doing 15 sets so twice a week that makes 30 sets all together in a week. Now I am starting to cut i was wondering if 12 sets each muscle group twice a week so then all together it will be 24 sets a week is...

letsgooe‎, 12-29-2019 03:35 AM
12-30-2019, 02:49 AM Go to last post
6 572

Rep ranges and weights.

Okay. I seem to get bogged down on this. And there’s really no agreed upon protocol out there. Keep in mind my main goal is building muscle size, not strength or endurance. I do 5 exercises for 4 sets on each day. Chest, Back, legs, shoulders, arms So,,, i think that excludes 30% max...

jdesey‎, 12-27-2019 09:14 PM
12-30-2019, 05:39 AM Go to last post
18 1,153

What do you think of my workout?

Hi I have lifted on and off and started seriously a couple months ago. I am seeking some advice on my workout because I want to make sure I am making the most of my time at the gym. I do 5 sets of 8-12 reps each with 75 second test between each. Once I am able to do 12 reps per set for 5...

matt981‎, 12-30-2019 11:16 AM
12-30-2019, 11:43 AM Go to last post
4 441

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