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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
243 Pages
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Today, 06:14 PM Go to last post
7,260 960,852

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
97 Pages
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Yesterday, 01:21 PM Go to last post
2,894 755,598

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
Yesterday, 01:32 AM Go to last post
53 81,546

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
30 Pages
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05-23-2019, 03:13 PM Go to last post
888 469,306

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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05-23-2019, 01:12 AM Go to last post
670 944,798

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
22 Pages
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05-22-2019, 11:10 AM Go to last post
630 387,377

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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 14,208

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 2,118,716

Your worst leg day ever

This morning I hit legs pretty hard. I went into the gym early AM, solid new pre workout, good energy from fresh breakfast. I been focusing on my hammies past month or so when I hit kegs, so I decided to go in and tear up the quads. I only had a certain amount of time to get all my sets/reps in...

FredWreck619‎, Today 04:14 PM
6 146

Is this endurance + strength + hypertrophy outine a good idea?

I've been thinking about this routine and I would like to hear what people have to say about it. It's basically a routine that tries to incorporate both hypertrophy, strength, and endurance in a single program. This is clearly NOT a good routine if your main focus is strength or hypertrophy, but...

damienprice‎, Today 10:25 AM
12 189

Feedback on a PPL Routine for Men In Their 30's

What do you think? Push - Incline Bench Press: 3 sets of 6-8 reps - Flat Bench Press: 3 sets of 6-8 reps - Military Press: 3 sets of 6-8 reps - Arnold Dumbbell Press: 3 sets of 6-8 reps - Skull Crusher + Close Grip Bench: 3 sets of 6-8 reps - Overhead Dumbbell Tricep Extensions: 3 sets of...

GreatBay18‎, Today 10:30 PM
1 58


Which is a better way to progress first? Sets or reps? For example: Wk 1. 3x6 Wk2. 3x7 Wk3. 3x8 Wk 4. 4x8 Wk5. 5x8 Or

reignman76‎, Today 08:22 PM
3 95

Good Intermediate routine?

I have been doing The Vikings Bare Bone ULPPL for some time now and I am progressing very slowly. I think it’s time to go up to a intermediate routine. I’m trying to find a good one and preferably one with an arm day. If anyone can help me that would be great.

joebenton77‎, Yesterday 05:26 PM
Today, 07:04 PM Go to last post
17 335

Question Choosing programming for hypertrophy program

Been learning a lot off new stuff about how to program for hypertrophy, and there is so many ways to do it, how much does the difference programming and periodization matter? lets say one program is using linear periodization where you are decreasing volume but increasing intensity over an cycle,...

MuayB96‎, 05-06-2019 06:10 PM
2 Pages
1 2
Today, 07:02 PM Go to last post
32 1,875

Question Which Jason Blaha program is better?

Hi, I am wondering if his old program that lots of big YouTubers ran (5x5) is better than the Jason Blaha 2.0 with 3 sets of 5 and then the accessories movements?

lukster81‎, Today 04:26 PM
Today, 07:00 PM Go to last post
4 126

How do you progress with 3 sets of 8

Consider I am doing flat dumbbell chest press, and I am running a "3x8-12" scheme. Week 1 - 60 lbs, 10/10/10 reps, total of 3 sets How do you progress the next workout? Suddenly increasing 1 rep on all sets to make it (11/11/11) just does not work and you end up failing on the last set at 10...

wegonmakeitbrah‎, Today 01:30 PM
5 171

when to stop a bulk?

So im A guy who started Fierce 5 in mid february at 32 years old 5'10 168lbs as my first real experience with lifting anything.I come from High level hockey and I do a Hard on the body job ( roofing) so I could say I had a decent base of ''strenght'' when just starting out ... well more than...

Blitzilla‎, Today 07:50 AM
8 203

Want to change the way i look

Hey, Im 16 175 lbs 5.8. Im overweight and want to change the way i look. The ideal body i want to have is like Chris evans. How should i be training and should i bulk or cut?

Hmann1‎, Today 06:09 AM
Today, 05:50 PM Go to last post
1 103

Talking How to progressively overload, if I'm not able to add weight or reps?

Today : 7x7x7. Next session: 7x7x7. Next session: 6x5x7. I try doing more reps but not possible. :(

Norgie007‎, 05-21-2019 06:04 PM
Today, 05:03 PM Go to last post
22 599

Does my workout split seem good?

Monday: lower body 5x5 sumo deadlifts 5x5 squats 5x10 hip thrusts 3x12 Romanian deadlifts 3x12 lunges 3x15 elevates glute bridges Tuesday: upper body 5x5 dumbbell incline bench press

yana999‎, 05-21-2019 05:16 PM
11 327

Smile 15 years old trying to get lean

Hello, I turned 15 in April and I’ve started to hit the gym around 3 times a week since about 3 months. I’ve seen differences but I would like to know how to maximize the gains from my workouts. What kind of diet should I do? (I don’t eat sugar btw) What is the best exercises to develop pectoral...

GabrielHebb‎, Today 01:27 PM
Today, 01:44 PM Go to last post
1 90

Warming up at home?

So before I lift, I do a variety of mobility stretches (specifically DeFranco’s Limber 11) to get myself warmed up. If possible, I would rather get this done at home before heading to the gym so I can jump on a power rack immediately and get on with it. It takes me about 30 minutes to get to the...

glitchfly‎, 05-23-2019 01:28 PM
Today, 01:43 PM Go to last post
7 264

Seeking an only-barbell workout program

Hello, i'm basically new here but searching for an only barbell workout program, my main goals are the forearms and biceps which i want to include but also the whole body aswell with only a barbell, i have no rack or table that i can use so i have to think smart of what i have

SwoleAlpha‎, Today 10:23 AM
0 78

Figuring out my split

So my football team does team lifts on sundays which are full body workouts, doing squats, bench, pull ups, dumbbell deadlift, etc. I want to be working out 6-7 days a week and I’m trying to figure out how to work around this. Before I started going to these I was doing push pull legs twice a...

pb1010‎, Today 08:55 AM
Today, 10:17 AM Go to last post
1 87

Post Question about leaning down.

Sup yall. Gonna cut this real short. Age: 24 Weight 180lbs Height: too damn short 5'5 I'm looking to lean down a bit, but have no idea what my workout should be. I've been told to do cardio, but I don't know how much I should be doing in a week. Is it safe to start out with cardio for 30...

Mrstealyopants‎, 05-23-2019 04:22 PM
8 258

Intense Crosstrainer after normal routine is bad?

I am a 25 y old male and i have been training on and off since i was about 15. I mostly just worked out without a specific diet and just ate alot (protein ofc) but this last autumn i wanted to do a more bulky period and tried to cut this spring, note that this was done i a quite amateur lever. I...

Notic94‎, Today 08:38 AM
Today, 10:14 AM Go to last post
1 84

Weak Chest

Hello everyone. I've been working out since June 2018 (about 11), I'm 6′1 tall and I weight around 90kg. I am aware I have quite a bit of body fat however I still have muscle. My problem is that my bench press is very weak and i am not improving, i would even say i am becoming weaker. I see all my...

mario642001‎, 05-21-2019 02:35 PM
4 224

Crazy new routine?

Hey I just came up with this routine and wondering what people think... I’m doing A1/B1-A2/B2 spilt Mon/Tues-Thurs/Fri A1 5x5 low bar squat 5x5 bench 3x5 incline bench 3x5 shoulder press

JakeTheHuman‎, 05-16-2019 10:46 PM
2 Pages
1 2
31 1,061

Progression for early intermediate

Linear single progression has ran its course for a while now so I've been playing around with different progression models. I really like ramping sets over straight sets (like double progression) for my main lifts and this seems to let me progress the fastest strength wise (kind of like the Bill...

Nelg1993‎, 05-22-2019 01:20 AM
5 313

PPL For Men in Early 30's

New Routine, PPL, 6 Days a Week. Any feedback? Push Incline Bench Press: 3 sets of 6-8 reps Flat Bench Press: 3 sets of 6-8 reps Skull Crusher + Close Grip Bench: 3 sets of 6-8 reps Overhead Dumbbell Tricep Extensions: 3 sets of 8–10 reps Military Press: 3 sets of 6-8 reps Arnold Dumbbell...

GreatBay18‎, Today 01:34 AM
Today, 06:14 AM Go to last post
3 176

Advice on muscle group split and rest

Good morning, everyone! I'm sorry in advance should this be an obvious or already answered question, but I searched around and wasn't able to come up with anything. Also, not sure if this fits best on the Workout Programs or Exercises section, feel free to move this should I have chosen the wrong...

HisDudeness3008‎, Today 01:24 AM
Today, 04:51 AM Go to last post
5 160

What is the best program for ultra skinny people who want to gain weight?

Im 15 years old and 45kg and 172cm Looking to 60 in 3 months is that possible? Also what are some foods that can help?

AA7XO‎, Today 01:05 AM
9 195

Fierce-5 progress update

Hello All Following Fierce-5 for approx 12 weeks now. Progress so far : 1. Squat- 30 kg- 65 kg 2. DL- 40kg- 80 kg 3. Bench- 20 kg- 40 kg 4. OHP- 10 kg- 35 kg

Glasgow1985‎, Yesterday 02:48 PM
Today, 03:58 AM Go to last post
7 219

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