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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
288 Pages
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Yesterday, 12:37 PM Go to last post
8,637 1,421,933

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
100 Pages
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2,987 1,092,733

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
23 Pages
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10-03-2020, 09:10 AM Go to last post
687 1,266,355

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
23 Pages
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09-30-2020, 06:31 PM Go to last post
678 717,048

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
3 Pages
1 2 3
09-08-2020, 09:44 AM Go to last post
80 273,588

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
32 Pages
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09-01-2020, 05:52 PM Go to last post
956 859,251

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 2,629,184

Is my push/pull solid?

Hi everyone! First time here. I created a push/pull/legs routine based on coolcicada’s and made my own personal adjustments based on his and what I’ve seen from others on here. Just would like some feedback! I will be doing it twice a week. Legs are solid, I just need feedback on push/pull....

steven318‎, Today 01:51 PM
Today, 03:32 PM Go to last post
6 73

http www supplements24x7 com/serexin/

Serexin :- enhancement product has most important side consequences, then you can cast apart all of your doubt, for it is clinically validated that these tablets have facet outcomes at the body of the user. Not best that, but those tablets additionally

shihbauimrocki‎, Today 02:19 PM
0 61

Exclamation Body like Spider-Man but Goal is Thor: Help!

What's up fellow gym goers. Im fairly new to this forum and I am looking for some genuine constructive criticism. I am 6'4 and roughly 185lbs. I have been working out for about 10 months. I started out as a total stick (see first pic for reference). My workout program has been Push, Pull, Legs,...

TallandLanky01‎, Today 12:07 PM
4 141

Programming question on Back development

Hi, This is a "programming" question but let me know if it should be a different sub. I've been lifting and reading lifting forums for about 19 years. Over that time the mainstream guidance has changed, so I'm curious what the more modern thinking is now. Vertical vs Horizontal pulls...

NomadNA‎, Yesterday 10:03 AM
5 354

Hockey + PPL Plan

Hey Guys, I’m following nSuns 5/3/1 6 day plan and also play hockey in college. We are only skating 3 times a week but with lifting 6 days i feel very fatigued. Would it be best to switch to doing the nSuns 5/3/1 3 days a week and upper/lower 2 days? Thank you!

userYC7SWVMQOAI‎, Today 11:06 AM
1 97

Fitbod app

What do you guys think of the app fitbod for body building? Or even bau5

xehirl‎, Today 06:09 AM
3 167

Adding a calisthenics workout?

Disclaimer: calisthenics got me through quarantine and I learned to love the unique benefits they offer, the strength gained from them carried over into all my lifts, even my deadlift which after months of no gym was up by 20 lbs when testing it. So currently my routine consist of a heavy upper...

BeginnerGainz‎, Yesterday 07:31 PM
2 215

Noob workout routine

So I’m new to working out and I’m looking for a little advice. I’m 27 and have tried to work out and stuff before but never really lasted longer than a week or so. I’ve been going to the gym for around two months and loving the noob gains and gained around 1.5 stone in the last six weeks but...

newbie1013‎, Yesterday 01:07 PM
3 304

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 08:47 PM
5 Pages
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Today, 02:45 AM Go to last post
143 15,280

Question Custom P/L/P Routine. Thoughts?

PUSH (Chest, Shoulders, Triceps) Decline Bench Press: 1WU, 4x8-10 Incline Chest Press Machine: 3x6-8 Pec Dec: 2x10-12 Barbell Seated Shoulder Press: 3x8-10 Dumbbell Lateral Raises: 3x12-15 Barbell Skull Crushers: 3x10-12 Dumbbell Overhead Extensions: 3x10-12

kauseemcee‎, Yesterday 06:07 AM
Today, 01:52 AM Go to last post
14 513

Routine help needed!

So pretty new to this but got a real enjoyment from hitting the gym and enjoying my noob gains but I want to change it up a little as getting a bit tedious and very time consuming. So over the past 2 months I was doing the 4 day Upper/lower split and eating around 3500 calories a day and added...

newbie1013‎, Yesterday 12:24 PM
Today, 01:09 AM Go to last post
11 356

PPL Simple but effective?

Just looking for a thumbs up from you bro’s that are familiar with PPL PUSH DECLINE BENCH PRESS 4x6-8 PEC DECK

kauseemcee‎, Yesterday 05:50 PM
Yesterday, 10:22 PM Go to last post
12 401

Good Squat Alternative?

Hey guys. I bought a Safety Bar for my home gym and found a great exercise called` hatfield squat`. The Safety Squat bar lays on my trap and it does not Fall down. And l Do Not hold the Bar With my hands. My hands will hold onto something. IT is assisted With my hands and l squat like usual. I...

Shswhwwnnw22‎, Yesterday 06:43 PM
Yesterday, 07:00 PM Go to last post
3 240

Post Short Workout Routine

Hi everyone, I'm a 24yo female, I've been lifting for a year and I've followed different programs like Starting Strength and Allpro. I'm 5'7 and I weigh 172 lbs. Before lifting I used to do a lot of cardio and my weight was around 155 lbs. Right now I'm on a caloric deficit, following a diet...

userKP7W08AHLPI‎, Yesterday 06:07 AM
Yesterday, 02:07 PM Go to last post
4 393

Lightbulb Driving 30 minutes everyday to my nearby gym!?!!

Should I just go ahead and drive to a gym that’s 30 minutes from my house everyday!!?! I love bodybuilding and don’t want to ruin my progress with my coach but at the same time I’ll burn through gas like crazy since I’m training pretty much everyday and I’ll have to sacrifice a lot more gym time...

Kev331‎, 10-21-2020 07:42 PM
Yesterday, 07:36 AM Go to last post
5 446

Program Check/ Farmer's Carry Programming

Was originally just going to ask about the farmer's Carry. How you program it, how long it takes to recover from it, etc. I decided to throw up my whole plan so it can be judged and commented on. I'm planning this: Lower-Body Strength A ( Sometimes this day is for heavy deadlifting and even...

360365LAWS‎, 10-20-2020 03:36 PM
Yesterday, 06:21 AM Go to last post
11 615

Training a muscle every day for 30-60 days

There are a million articles out there with "I did 100 pushups every day for 30 days and this is what happened." Clickbait BS. But I saw this article on and it got me thinking: Cliffs is that if you...

colontos‎, 10-19-2020 04:05 PM
Yesterday, 05:28 AM Go to last post
13 942

Hypertrophy program wanted

Basically coming from coolcicadas PPL, I feel like something new. Any other popular programs on this forum? I was looking at a thread that had a chit ton of links but most pages were deleted, sorry for the generic post

kauseemcee‎, 10-21-2020 11:37 PM
10-21-2020, 11:37 PM Go to last post
0 390

guinea pigs looking to assist

I'm to the point where I want to help others however I can. I figured by volunteering to undertake workout programs or whatever could be a fun way to do it. Some background: I am a 34 year old male who is active duty military, so I am generally in good shape. I have completed 2 half marathons...

andersonpc‎, 10-21-2020 02:28 PM
10-21-2020, 07:17 PM Go to last post
3 388

Upper Lower/PPL/531???

Hey everyone been a long time since I've been on these forums. I've been poking around looking for a new routine. Ive been using FitBod pre pandemic for a year but now that I'm back in an actual gym I want to get back to something that's more intense. In the past I've done Upper/Lower, PPL,...

Amnak‎, 10-21-2020 06:29 PM
10-21-2020, 06:46 PM Go to last post
1 323

Workout length

Hey everyone! I've been trying to get into shape and i have made some progress during quarantine but, I have limited equipment and it feels like my workouts are getting longer and longer. The max i have spent is 2 hours but I'm averaging at 1:30-1:45. I'd like to keep it at an hour or 1:15...

booster232‎, 10-21-2020 04:50 PM
10-21-2020, 05:20 PM Go to last post
4 422

High Resting Heart Rate and Overtraining

Could an elevated resting heart rate be an indicator of overtraining? Thinking of swapping out workout volume for some low intensity cardio this upcoming week to clean up some of my gains during a mass gaining phase and see if it brings down my heart rate. It's been in the mid 90s to low 100s.

pinfante‎, 10-16-2020 02:48 AM
11 1,289

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 02:00 AM
20 Pages
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10-21-2020, 03:26 AM Go to last post
594 148,922

Post Med (Ai) Research - about your workout & injuries

Greetings, I am 4th-year Medical Student and a lifelong athlete. I am on a mission to create a virtual tool that would be a gem for individuals like you and I - who wish to extend their time in the gym and maximize performance in their sport, all while mitigating risk of injury. I...

igorsavchuk‎, 10-19-2020 03:33 AM
10-21-2020, 12:56 AM Go to last post
5 744

Need help turning my routine in strength/hypertrophy

Pull (1) Deads 5x5 started (not doing deads rn cause of injury so maybe another back exercise for now?) Pull downs 3x8 Seated rows 3x8 Rear delts flys 3x12 Barbell curl 3x8 Incline curl 3x8 Shrugs 3x10 Push (1)

michaelv92‎, 10-20-2020 10:15 AM
10-21-2020, 12:07 AM Go to last post
21 719

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