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Forum: Workout Programs

What workout is best for your goal?

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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 07:53 AM
190 Pages
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5,681 738,747

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
25 Pages
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729 288,772

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
90 Pages
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2,696 632,060

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
22 Pages
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06-15-2018, 06:17 AM Go to last post
633 816,155

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
18 Pages
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06-13-2018, 01:11 PM Go to last post
516 255,220

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 06:00 AM
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 17,885

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
10,927 1,811,218

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 58,789

Thoughts on this program and hormone levels

I've been working out for years with no real goal other than just being fit and well-rounded. Well, that's not true, my real goal was to "out play" my kids (who are currently 3 and 5). If I can still stand while they're huffing and puffing on the ground, I'm a happy guy. Previously, I've done a...

jebrady03‎, 06-17-2018 06:31 PM
Today, 03:23 PM Go to last post
19 515

Fierce 5 Excel programme?

Hi Probably been asked before but... I wondered if someone has put together any programme to print out/edit for fierce 5? Cheers Edit: by edit I mean to record my weights

Gonghu‎, Today 05:16 AM
5 106

Updated U/L

After working on some balancing issues this is what I have Bench 3x5 Pendlay 3x5 Wide Grip Pullup 3x3 DB Military Press 3x8 BB Shrug 3x12 BB Curl 3x8 Skull Crusher 3x8 Reverse Fly 3x10

ASMahwah19‎, Today 07:50 AM
Today, 03:02 PM Go to last post
19 198

Volume Inquiry

Dear all, Lately I have been reading alot of Dr Mike isratels article on volumes and how fatigue and recovery can play a huge role in muscle development. He basically says that you need to hit a certain amount of volume each week to stimulate growth in your body, and if you exceed a certain amount...

raxyjr‎, Today 02:11 PM
Today, 02:11 PM Go to last post
0 51

Combining nSuns with PHAT

Hi everyone, I’ve seen someone on Reddit combining nSuns way of progressing the main lifts with PHAT as accessory work. I want to hear you guys opinions about that, if it’s really recommended or a total failure. If it’s good, how can I modify it to be better? I am currently lacking on my...

kibebr‎, Today 02:08 PM
Today, 02:08 PM Go to last post
0 52

Chinup/Pullup AMRAP or start small and build up

I know I can do between 5-8 chin ups but if I plan on progressing each week should I start at 3 per set then add one each week or always go AMRAP?

ASMahwah19‎, Today 01:46 PM
0 57

I need your help, Please put me in the right direction.

Hey guys, I'm 19 years old and have been lifting since I was about 16. Its been fairly constant the past 3 years with some bad parts here and there. I've come a long way (started at about 110 Lbs and now i'm about 155 lbs 11% bodyfat). I started with ICF 5x5 and then moved into some other weird...

CREXTY‎, 06-17-2018 10:06 PM
Today, 01:46 PM Go to last post
3 219

Angry I need help

hello,me again i would need help if someone could give me some meal plan,like what to eat after training,for lunch,breakfast,dinner etc..(i dont use supplements) and if someone could make some workout program(not fierce 5 or something like that)for me bcs it seems that mine doesnt work(i have...

Someonenew123‎, Today 11:40 AM
Today, 01:38 PM Go to last post
3 90

What is the best exercises to build strength in summer?

I want to build a good strength before school,because during school i don't have as much time to train.I go to gym and swimming and i was wondering what exercises are the best ones to build that strength and what other tips yall have.I don't care about muscles as much

oksdoksdoksdo‎, Today 12:53 PM
2 78

"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
245 Pages
1 2 3 4 5 ... 245
7,332 1,115,743

Am I Ready For 5x5 Madcow Intermediate?

I've been lifting off and on for a couple years but only religiously and with proper diet for maybe 6-9months of it. In that time I've changed jobs, got engaged, planned a wedding, moved etc. so life has been distracting. I feel like every time I do daily increase programs I stall very quickly,...

NiteShade‎, Yesterday 11:59 AM
Today, 01:07 PM Go to last post
11 349

Exclamation Can anyone suggest me a good program for my goal? (srs) (pics)

I was hoping one of the more experienced lifters with better knowledge in this field could perhaps help me out. My goal currenly: In that thread I explain my goals and include recent pictures and lifts. Furthermore i was wondering...

Andre3000FA‎, Today 10:53 AM
7 151

Question Is this workout program good?

Main goal: build muscle Sunday+Wednsday-Upper Barbell Bench-Pyramid Barbell incline-Pyramid Barbell decline-Pyramid Chest flys-4x12 reps T bar row- Pyramid

HelpMeGetGood‎, 06-18-2018 03:56 PM
Today, 11:22 AM Go to last post
29 561

Am I on the right track?

Hey everyone I am about 179 lbs, ~23% bf, 5'10". I put in my profile calculator that I want to be the 'Athlete' physique. I like playing Soccer and swing dancing so I really want to keep my endurance up. It has my goal set to be 189 lbs and 8% bf in 1 year. I was going to start the AllPro: A...

starogre‎, Yesterday 05:53 PM
Today, 11:11 AM Go to last post
5 183

I'm a beginner and have a few questions about creating my own workout program......

I'm a beginner to weightlifting and have started to improve on my routine to make it better but am running into some issues when it comes to constructing a better honed routine. I have a question about compound and isolation exercises; if you're working your chest, shoulders, biceps, triceps and...

FritoFace‎, Yesterday 02:52 PM
Today, 10:58 AM Go to last post
18 321

Davisj Postural Program

I remember Davisj having a postural program somewhere on this forum, but I can't seem to find it. Does anyone know what I'm talking about and can redirect me to it? Thanks!

Nelg1993‎, Today 12:13 AM
3 225

61 year old accident survivor needs advise.

Hello all, I am 61 years old. Thirteen years ago I was in a motorcycle accident. I was T-boned by a Suburban and then ran over by front and rear tires. I destroyed the bones in my left leg and broke my back in five places. Unfortunately it was hit and run so nobody to go after for the bills and...

Funmuggs‎, 06-18-2018 08:42 PM
8 283

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
23 931

Choosing high-intensity intermediate workout program

Hey guys. I've been working out for around a year and I've had quite a good progression, my weights were increasing rapidly but progression is starting to slow down. Turns out, that my program was not as good as it can be. This was very unfortunate for me since I'm used to this program and as you...

ShellRox‎, Yesterday 08:23 AM
Today, 08:41 AM Go to last post
17 286

Evaluation of 12 Week Program

I created a personalized program for myself, and I'd like some feed back on what you guys think. It is a total rep scheme, the max sets possible are 6 and if that happens. I reevaluate and adjust as needed. I only rotate in exercises if I feel like I've stalled for too long or need something...

Junsuiakai‎, Today 03:46 AM
12 240

Programs for beginners with a tight gym area

Hi Everyone, looking for advice I have been doing sl 5x5 for a few months, and am maybe ready for something a little different. Ive made good progress and have enjoyed things to date, but not thrilled with the disproportional growth of my quads and not my arms lol. My home gym setup is at...

notsostring‎, Today 06:07 AM
Today, 07:49 AM Go to last post
2 122

How is my U/L routine

Edit: I know that the stickied programs are better. I know I will see faster progress from those I don't need everyone telling me that, I have tried them and it did not work out for me Day 1 Bench 3x5 Bent Over Row 3x5 Overhead Press 3x5 Pullup 3x3 Shrug 3x6 Barbell Curl 3x6...

ASMahwah19‎, 06-18-2018 11:48 AM
16 333

Question Routine feedback

I gym twice a day I am also trying to lose 30-40lbs cause I am currently 205 and aiming for 170 and if I’m not satisfied 160. Sun: Legs Mon: push Tues: pull Wed: Legs Thurs: Push Fri: pull Sat: Rest

TheoSmoov‎, Today 04:36 AM
Today, 06:04 AM Go to last post
3 91

Is this good?

Hello,i have been training for 7 months,and i am 15 years old. I would like for someone to check out this workout and tells me if its good or not day 1: chest/triceps incline bench 5x10 incline bench press 4x10 flat bench 4x10 flyes 3x8-10 cable 4x10 butterfly 3/4x10 triceps rope pushdown 3/4x10...

Someonenew123‎, Yesterday 12:22 PM
5 139

Strained Bicep, need some exercise ideas while I rest it.

I was doing the Fierce 5 Program after being out of the gym for a little while, and I am about halfway through but I am pretty sure I strained my left bicep (heading to the DR this week to make sure thats all it is). Fierce 5 was going great and I was getting stronger and building momentum, but...

centuryman‎, 06-18-2018 05:00 PM
2 170

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