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Forum: Workout Programs

What workout is best for your goal?

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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
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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
50 63,338

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
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598 351,350

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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Yesterday, 07:52 PM Go to last post
6,939 901,654

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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Yesterday, 04:42 AM Go to last post
856 421,193

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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02-20-2019, 11:39 AM Go to last post
2,853 719,998

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 7,205

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 2,041,090

Can i work trapezius/shoulder after back day?

Hi, This is my sixth month of body building. I wonder can i work trapezius/shoulder after back/biceps day? Are there any harmness? I have 6 day to work in a week. Here is my routine: Day 1: Chest/Triceps Incline Press 4x8 Dips 4x8

clydeax‎, 02-21-2019 03:52 AM
12 247

Reverse Pyramid Training on a cut...good or bad, waste of time?

I started a version of RPT training from Martin Berkhan as I have started cutting. Is this sort of program a bad idea while on a deficit? I suck at picking and sticking with programs. I mainly chose to run this program for recovery purposes as I’m only in the gym 3x per week and I can do LISS...

orcmode‎, 02-20-2019 08:57 PM
3 198

Are heavy compound lifts killing my gains?

Ok I know the short answer to this question is no, but here is my issue. I started a "bulking" program about 2 months ago and there is no doubt im getting stronger, my dead lift went from 225-335, squats went from 225 to 315 and i can actually do pullups without assistance now within the...

jbr0nc0‎, 02-21-2019 07:44 AM
8 194 workout program

Hello, for a website with such a big community, i'm have trouble finding review about the training plans sold on this website. Should be a comment section in the plan description. So maybe they not that good. What do you think of this plan ? are they basic ? do you have some to suggest to...

Nacoh‎, 02-21-2019 11:14 AM
3 130

testosterone and workouts

Hello, I want to know what is better or if is it almost same. As we know the weight lifting training can increase testosterone and GH. But are there any BIGGER differences in levels of testosterone if you use these splits ? : 3x Full body/ week 1-2 days rest, all compound excercises in...

Qnder‎, 02-21-2019 12:07 PM
11 275

4 Day Split to 3 Day Split - Volume

Hello All, My current schedule is a 4 day split consisting of; Mon - Chest & Triceps, Tuesday - Back & Biceps, Wednesday - Rest, Thursday - Legs, Friday - Abs, Shoulders, Traps, Saturday Rest & Sunday - Rest. I chose this because I wanted to start off in a simple manner and attempt to...

Professor1234‎, 02-21-2019 06:08 PM
2 149

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
4 Pages
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113 4,318

Talking Is Fierce 5 routine good for gaining size?

I’ve researched the hell out of this subject and it keeps yielding different answers, some threads say start with a full body ( fierce 5 ) to build a foundation and others say do a PPL, and that it will provide much faster gains. My plan is to gain both muscle and fat, hopefully around 20 pounds by...

Beowulf20‎, Yesterday 11:47 AM
5 207

Which program would you recommend?

Hi! So I recently got a gym membership and I've been going to the gym about 4-5 times a week for the past month or two, but then figured it'd be good to actually have a routine to follow. So until now, I've basically been doing random exercises that my personal trainer gave me (I got an hour for...

ElliotPWR‎, Yesterday 12:34 PM
Today, 07:40 AM Go to last post
7 200

Is the "science" on this program good?

So I have a schedule that made it pretty hard for me to do the upper/lower programs on this site, and I also wanted to try and get 3 chest exercises a week. But how does this program look? If you have any suggestions feel free to tell me, I am by no means a certified bodybuilder so I might not...

ElliotPWR‎, Today 06:33 AM
Today, 07:31 AM Go to last post
2 83

Help choosing a program for Upper Body only

I go to the gym 3x a week and have room for 5-6 upper body exercises (3 compound, 2-3 isolation). I am 12 months in from ACL surgery and have strict rehab program for my lower body, so don't need anything for that. I've been doing my own thing until now, but would like to get a proper program...

laxation‎, Yesterday 05:08 PM
1 100

Thoughts on my workout program? (beginner)

Hello everyone, I have been looking around on this forum for some time now and finally decided to ask some things myself. I have been training for some weeks but to get the best results I wanted to make sure I am doing the right things. My goal is hypertrophy. My height is 1.80m (5'10/11), my...

Penj10‎, 02-20-2019 03:42 PM
6 365

Newbie help: can't achieve proper bar grip for squats

Hello everyone! I am a 46y/o male 6'3" and ~280 lbs. I started Stronglifts 5x5 about seven weeks ago and already managed to lose about 10 pounds while gaining some muscle in the process. This is all great, however I am having a problem with one of the core exercises, squats. Namely, due to my...

PewPewPotato‎, Yesterday 10:34 AM
Today, 06:55 AM Go to last post
11 255

Workout plan with a fractured foot

Hi, Several months ago, I fractured my foot, breaking two metatarsal bones. Long story short, I have already been injured for five months now and two more months of treatment is expected. In the meantime I've lost about 10 lb of weight which is great. Since I cannot hike anymore, I decided to...

lookin03820‎, 02-17-2019 04:06 PM
19 517

What is your opinion of Jeff Cavalire? (Athlean X guy on YouTube)

He has around a thousand videos with over 7 million subs. He's trained professional baseball players and has his masters degree in physical therapy. Is he the real deal? I know he's a sales guy but he also gives away loads of free advice on his YouTube channel. Is he the most knowledgeable...

Wendal‎, Yesterday 03:27 PM
9 290

Talking 8 week challenge: program PDF + Accountability

I've completed my first week of an 8 week challenge I created!! I'm so excited! Attached is my current physique and the program I created (of course progressive overload is key). Anyone interested in me updating every week? If yes, what kind of updates (e.g. weight, pics, waist, etc.)? Also, I...

content1234‎, 01-19-2019 01:13 PM
2 Pages
1 2
Today, 05:08 AM Go to last post
49 2,194

Which would be more appropriate for me?

Recently, i enjoy powerlifting. So i am going to switch to full on powerlifting Have been training for 14 months now first on fierce 5 novice(great program) and fierce 5 intermediate which I do not like as much. My 1RM are: OHP: 135lbs(been overhead pressing for about 8months) Deadlift:...

nikola1808‎, 02-21-2019 10:46 PM
Today, 04:42 AM Go to last post
2 172

"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
260 Pages
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Today, 03:35 AM Go to last post
7,798 1,300,714

Roast my current program. Seeking strength.

I’ve made my own program with my limited knowledge after researching online. Feel free to critique what is over done, and what is missing. I am after full body strength, particularly arms/upper body as that is where I’m lacking. I’m running an 8 day program with a 4 day upper/lower split. ...

fforthegainz‎, Today 01:35 AM
0 106

I made my own amazing workout routine for begi Isn't it better than the alternatives?

I set out to build a routine for beginners. I feel it's better than the alternatives (All Pros, Starting Strength, etc). It has nearly no flaws of the other routines (for example, Starting Strength is too low volume and too much focused on strength, while All Pros doesn't train for strenght at all...

sandmanmonkey‎, Yesterday 04:45 PM
Yesterday, 09:58 PM Go to last post
6 199

Need advice on my workout

So I meet with a Personal Trainer recently as part of my gym's free fitness assessment. He had some great advice and really knew his stuff. His pitch was very enticing until it came down to the price. It is simply to expensive. I really wish I could afford to get professional help but my current...

jabreedl‎, Yesterday 11:42 AM
Yesterday, 08:18 PM Go to last post
15 288

5/3/1 BBB version, doing the BBB lift on different day - Is my setup ok.

Hey guys, want to give 531 BBB a go - Is my setup ok. Missing some secondary accessories. 531 OHP 5x10 Bench Rows 531 DEAD-LIFT 5x10 Squat Accessory #2 ???

rlefebvr‎, 02-20-2019 07:33 PM
Yesterday, 05:25 PM Go to last post
14 467

Lifter is stuck

Hey everyone. I been doing icf now for 2 Months. I like the program, how ever my lifts stuck after 3 resets and im eating like a pig i get everyda about 160g protein minimum. Past 3 weeks if i Can remember ive been stuck on same weight on bench squat deadlifts, only tonight add ed 5kg to my barbell...

Advice1998‎, Yesterday 01:39 PM
Yesterday, 04:54 PM Go to last post
4 166

Intermediate Workout Help

I've been training using Fierce 5 for one year now, what program should I do now?

George213‎, Yesterday 12:59 PM
Yesterday, 04:38 PM Go to last post
7 164

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, 01-15-2019 07:56 AM
Yesterday, 04:31 PM Go to last post
8 477

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