Forum: Workout Programs

Hey guys, I'm currently doing Fierce 5 novice routine with allowed deadlifts, leg curls, and pull up substitutions in workout B Workout A Squat 3x5 Bench 3x5 Pendlay Rows 3x8 Face Pulls 3x10 Calf raises 2x15/Skullcrushers 2x10 Superset Workout B

Hey guys…..hears the low down…….I’m male,32yo 5’11 210lb…..Started lifting at 22yo 127lb…..been off and on but been super cereal past 2 years…..my job is 12h shifts and I hit 15-25000 steps a day their……right now I’m on a cut eating 4 cups skim milk,4 packets oat meal,and 12oz cooked and drained...

Hello, I’ve been reading a lot about the various kind of workout programs and splits and got to the conclusion of following a full body workout 3 days/week but each day besides all body muscle training I will focus on main and supporting muscle groups Below is the workout program I’m trying to...

First time poster; 50 year old male, never been to a gym in my life, and was in really decent shape about 5 years ago due to daily walking plus stand-up bass playing. Not buff by any means but not appearing out of shape at all. I got frozen shoulder around this time and it really limited my...

Hello folks, I've been training for 2 months now in my home gym i bought, it's not the best but it was what i could get. Until now I've been doing split workouts for 3x12 but I have been reading that as a beginner i should be doing full body workouts. I will be uploading a picture with the...

Hey guys. First time posting. Ive been working out for abit managed to drop 22lbs now i am at 226.6lbs for a couple of weeks now cause of inconsistent diet but trying to get there Ive been training the wrong way, PPL. Which I know with my numbers aint the best way. I dont wanna do FB cause I...

hello all i use to work FB for the last 6 weeks this is my workout - Squat 3*12-15 - DDlift 3*12-15 - Seated Calf raise 2*15-20 - Barbell bench press 3*12-15 - Barbell Rows 3*10-15 - Shoulder perss 2*8-12

I do a 6 day split. I have been lifting 9 or so months and I have seen some good results. However, I have noticed people have said on internet I should be exercising each muscle group 2x per week. I haven't done that since lol. I've been doing each muscle group once per day and core 3x/week. People...

Hello everybody, i've stared following a beginner pull push legs (which i exchanged for grip and core) workout about a half year ago. My goal is to get stronger overall and get a better definition. Im not looking for big gains of mass. I do my training to compliment my hobby rock climbing...

I started lifting, bodybuilding, weight training, running etc back at age 13 maybe. I’m still doing it at almost 56 years old. The thing is, my training isn’t always what’s “optimal “ and I have no regrets, what’s most important in my opinion, is training in ways that are enjoyable. This is...

24 M here. Sorry for my bad English. I was usually fat from my childhood having huge belly. Recently I started working out and reduced some fat. Later I realized I'm having wide hips and big thighs. is there any way to cover this ? please guide me the workouts and in which area I should more...

Monday, Wednesday, Friday 3 x 8,6,4 1 min rest All w/barbell Bench press OHP Back squat Calf raise Bent over row

Hey Guys, So been a fat man my whole life, highest was 110kgs(242lbs). Lost weight somehow and in 2019 weighed 78kgs(171.6lbs), started lifting 3x a week following SS then F5 novice and got to 60kgs(132lbs) in 7-8 months. Now over lock down ballooned back up (GYMS were closed) to...