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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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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
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Today, 04:47 AM Go to last post
669 221,389

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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02-19-2018, 01:37 PM Go to last post
2,565 584,620

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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02-19-2018, 06:15 AM Go to last post
5,131 660,162

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
502 209,704

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
626 764,830

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 1,699,295

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 52,739

Please Help - Morbidly Obese and Terrible Gym

Hi Guys and Gals, So, long story short, I was in relatively good shape until college. However, there, I ended up having to medically withdraw and was hospitalized for some very serious medical issues. In that time, I underwent a number of surgeries and was given dozens of medications. These...

DeafOrangutan91‎, Yesterday 09:42 AM
4 263

"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
230 Pages
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Today, 11:45 AM Go to last post
6,880 1,007,401

Question Workout plan with emphasis on shoulders?

Hi, So, for the past few years, I've been working out religiously with only isolation exercises on a 4 day split. Now, even though I've seen some great results, I recently got a bit bored with my actual routine so I decided to switch to a new one, and I thought, here's my chance to reconciliate...

AugmentedBunny‎, Today 09:37 AM
Today, 11:43 AM Go to last post
4 66

Question about splitting

So I am currently doing FBW of Upper / Push / Pull Now my question is what is bettter or if there is any difference Is it better to do it like Sunday - Push Thursday - Upper Saturday - Pull or

LifterShifter‎, Today 08:56 AM
Today, 11:39 AM Go to last post
8 83

Number of sets per week.

Hi everyone... Novice bodybuilder here. If I have a push pull legs split twice a week, should I am for 15 sets per bodypart per week or per workout? Thanks.

jaymanhughes‎, Today 10:50 AM
2 50

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
5 Pages
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135 4,296

Best ways to not fall off track

I’m just curious what everyone’s experiences are with falling off track with workout plans? I set realistic goals, try to time manage, but don’t know where the “too obsessed” and “not obsessed enough” line is in terms of weight loss. Also, can you gain muscle mass while also trying to cut? ...

erevs‎, Today 11:03 AM
3 64

Question I feel my chest is hard (muscle) (But it has some fat on it)

I feel muscle, but if i dont tighten i can grab a bit of fat. My other chest is bigger than the other one. In 1 chest, almost no fat. Other one, a bit fat.

Thijmersen12‎, Today 11:01 AM
Today, 11:12 AM Go to last post
1 56

A high frequency routine

To celebrate 40,000 posts, what could be better than a nice high frequency BB routine? Caveat: HF is not a panacea, it's simply a good way to increase the amount of quality volume you can do over time. For Intermediate+ only... Basis: 3 exercises per day - a push, a pull and a legs exercise -...

SuffolkPunch‎, 02-06-2018 05:59 AM
14 625

stick tp program religiously?

Ive tried to increase my volume and change weights within an exercise on stronglifts 5x5 but i seem to either get injured or over train... The main issue is doing squats 3 times a week. Im only lifting 100kg... so not like its massive weights... but my quads in particular dont seem to recover...

dustman007‎, Today 05:50 AM
Today, 11:01 AM Go to last post
7 124

1 set to failure or all set to failure!!!

Hey guys I would like to know those who doing 3set failures will get better results than those who doing just 1 set failure or there is no deference between them if there is which one do you suggest? Thanks

wolf098‎, Today 03:03 AM
Today, 10:56 AM Go to last post
10 234

Is it bad to work out every area every day?

I do a full body workout 3 times a week and rest days inbetween. Is it bad to do a full body workout every day? Because i'd like to go more often as i love the feeling of getting a pump. Cheers

TomFox95‎, Today 02:20 AM
Today, 10:56 AM Go to last post
13 252

Losing weight with weights

I’m pretty new to resistance training, I’ve been a half marathon runner for 5 years but due to injury I’ve not done anything in the last 12 months. I’m now looking to lose weight. Before I get deluged with comments about it, yes I know diet is important and I don’t have any concerns there. ...

AntiDoteAgain‎, Today 03:04 AM
Today, 10:51 AM Go to last post
11 207

Begginer 3 days routine

Which is the best routine i can do if i can train only wednesday, saturday and sunday? I'm a begginner

ffdd11‎, Today 10:41 AM
Today, 10:41 AM Go to last post
0 16

Would like to improve my routine

I used to workout 5-6 years ago, started skinny as hell and had packed quite a lot of muscles after less than a year. Then I stopped and really let myself go and lost most of my mass without a change in weight. 3 months ago, I decided I had enough and started working out again. I don't have the...

MathieuG89‎, Today 08:58 AM
1 68

The best split/upper lower program out there?

What are the best upper/lower or a 4-day split program out there, specially for beginners/intermediate? Have looked at the f5 upper/lower, looks quiet good. Some other good programs?

legendoo‎, Today 08:42 AM
2 87

Thoughts on this program? - Variation of Texas Method

Looking for people's thoughts on this program. It is a variation of Texas Method. 3 days a week of barbell lifting: Day 1: -5x5 Squat - 90% 5RM -5x5 Bench - 90% 5RM -1x5 Deadlift - 90% 5RM Day 2: -2x5 Squat - 80% of Day 1's weight -5x5 Press - 90% 5RM

bmetcalf25‎, Yesterday 05:02 PM
Today, 08:19 AM Go to last post
2 146

Smile Skinny help!

Hello all, I am new to the forums. I am 24 years old, 5',10''. My current is weight 145 lbs. I am by no means crazy skinny because I have a small frame, but skinnier then my liking. I need advice on packing on some pounds. Today I jumped into changing my diet, I am trying to eat about 2500 calories...

jwpcinders‎, Yesterday 11:35 AM
Today, 08:14 AM Go to last post
6 133

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
7 Pages
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Can you lose linear progression

I started starting strength in October of last year and got my lifts up pretty well. I switched over to fierce 5 January 1st. I started doing F5 with a deload down to 135 with most of the lifts. Due to some things popping up st work, I missed probably a week of working out. The other day I tried to...

Ckdjim‎, Today 07:24 AM
1 88

Which one should i follow?

Hello , I'm George. 179cm 81kg. I've decided which program i want to follow and that's Vikings The Upper/Lower Split (4 days ) or The Upper/Lower/Pull/Push/Legs Split (5 days). I've read many articles and threads and they say that we can train 4 days a week , rest the other days and see better...

GeorgeSp‎, Today 06:43 AM
Today, 06:44 AM Go to last post
1 71

Thumbs up Is this okay?

I am 160lb,25 years old. I started working out 3.5months ago. I'm aiming for muscle building. There is my 5days split and related workouts that I do. Day 1: Back & Triceps >Deadlift (95kg for 5reps is my best till now) >Lat Pull Down >BB Rows >DB Rows >Cable Rows >T-bar Rows

Arnold1947‎, Yesterday 10:17 PM
4 93

how hard will it be for me to maintain my gains?

hey all, new user but long time lurker here. i have been lifting for awhile and have added a significant amount of muscle to my upper id like to focus more on my back and legs but i dont have enough time( i literally dont) to work everything each week so im wondering how hard itll be...

bobbybouche1501‎, Yesterday 06:50 PM
Today, 01:57 AM Go to last post
14 240

What do you think of this full body workout?

After trying out quite a few workout routines for the last 2 years (full body, Push/Pull/Legs, upper/lower body, etc.), I came up with the attached workout routine which is a 3-day ABA BAB full body workout with some serious focus on arms (as I am an ectomorph with skinny arms). What are your...

farfouille‎, Yesterday 06:19 AM
2 Pages
1 2
Yesterday, 11:25 PM Go to last post
35 531 "All Access" fee for workout plans?

Has anyone else seen this yet? Apparently it just came out today. If posted in the wrong section please move. Seems some of the content on here that was free will now cost 8.99 a month *or 89 a year* to access. So for those half way through a program they'll get cut off unless you pay...

necrologic‎, 11-16-2017 02:30 AM
3 Pages
1 2 3
Yesterday, 09:19 PM Go to last post
72 17,834

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