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Forum: Workout Programs

What workout is best for your goal?

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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 2,777,608

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
33 Pages
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01-08-2021, 04:28 AM Go to last post
964 982,186

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
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03-17-2021, 07:01 PM Go to last post
84 336,004

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,366,631

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
24 Pages
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04-16-2021, 12:31 AM Go to last post
704 819,948

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
101 Pages
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3,012 1,197,211

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 06:13 AM
13 Pages
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381 95,534

Link to a Upper/Lower split please!

Hi I've searched the forum and for whatever reason I can't find any upper lower split routines. My buddy and I have been lifting for close to 6 months now and have been doing a full body routine that I got on this forum 3 times a week and it's getting to the point where we are failing and...

Acromiller‎, 04-09-2021 06:49 PM
04-09-2021, 07:01 PM Go to last post
1 466

Programming Question bench press 2x week, triceps for improving bench press strength

2 weeks started doing bench twice a week. Ex Mon bench press 3x3, chest day incline 3x5, floor press 3x6-7, incline db press, dips Fri bench 3x8-10, tricep day close grip bench, rope press down, extensions Could I do Mon chest day and bench 3x3

ttrack01‎, 04-09-2021 09:59 PM
04-10-2021, 06:19 AM Go to last post
2 460

Fierce 5 U/L Substitutions

I graduated from beginner full body a couple months ago. I have been doing PHUL for 9 weeks now. I planned the program for 12 weeks. Now I need to plan a new program. I have selected Fierce 5 U/L. However, I do not have all of the equipment to do all of the exercises. I need to substitute. I...

tjcashmoney‎, 04-10-2021 06:41 AM
04-10-2021, 10:15 AM Go to last post
7 526

Question What program should i run

I've been lifting for about 2 years, bro splits have been my routine for the first year, i did 3 days a week ppl and after that i started doing Full body n UL and I've made incredible gains in both size and strength and have gained a lot, I am currently 165lbs 5ft11. Benching 180 Deadlifting 280...

Amine03‎, 04-08-2021 12:19 PM
04-10-2021, 09:29 PM Go to last post
7 758

Dorian Yates 4 day split

Anyone else try this Yates 4 day split? I have done it before and really like it. I'm usually a PPL type of person but this setup is really awesome. Day 1: Chest / Biceps Day 2: Quads / Hamstrings / Calves Day 3: Off Day 4: Shoulders / Triceps Day 5: Back / Rear...

adamgentile‎, 04-01-2021 05:46 AM
04-10-2021, 09:37 PM Go to last post
27 1,769

Problems with my program

I have classes Tuesday and Thursday mornings, so I'm working out M, W, F on a full body. Since I don't know what I'm doing, I picked a program I found online by Jeremy Ethier. It's 7 exercises on an A/B full body workout. The problem is, I run out of steam after the 5th exercise. This...

Dumoti‎, 04-09-2021 04:58 PM
04-11-2021, 06:38 AM Go to last post
16 839

Thumbs up professional workout training

I was 19 and over 90 kg , hard times of my life but with dedication and professional workout trainig i am 72 at the moment if you struggling with same thing let me know i might be able to help you.

mccallafaq‎, 04-11-2021 07:08 AM
04-11-2021, 07:08 AM Go to last post
0 389

Frank Calta's "Rotation for Recuperation"

This looks like an interesting routine. Workout 1 - Legs, shoulders, triceps, calves Workout 2 - Chest, back, biceps, abs http://ditillo2.blogspot.com/2018/11/frank-calta-interview-doris-barrilleaux.html https://www.youtube.com/watch?v=dj7F0k9At2Q

adamgentile‎, 04-11-2021 07:43 AM
04-11-2021, 07:43 AM Go to last post
0 408

Post Beginner Workout

Hi All, I'm looking for some advice. I'm 6ft 4 and weigh around 21st. Over the last few months i've lost 1stone by trying to eat around 1700calories a day going for 5/6 mile walks every other day (generally :-) ) Before the 2nd UK lock down I had started going to gym and would like to...

userDESSMAXKNJU‎, 04-11-2021 11:49 AM
04-11-2021, 12:47 PM Go to last post
2 509

heavy pressing volume

Hi, So I have recently switched to an Arnold type split (chest/back,shoulders/arms,legs) from a PPL split. My reasoning is that I would like to be training both my bench and shoulder press heavy twice a week (with PPL I have had to alternate between the 2 lifts) However, I am worried about the...

tomhaverford‎, 04-11-2021 09:57 AM
04-11-2021, 01:54 PM Go to last post
10 632

Ectomorph Plateau

Hello. I'm 37yo, 6ft, currently around 170lbs. I started working out about 6 years ago. I started at 130 (was around 120 in high school and hit 130 in college) and slowly worked my way up to around 180lbs (went through the whole journey of a trainer, bro-science, actual science, overeating massive...

tekematt‎, 04-07-2021 07:20 PM
04-11-2021, 02:07 PM Go to last post
5 975

New to site, new to this workout program, opinions?

Hey, How ya guys and gals doing? New to this site and I'm new to this whole fitness thing, though I've been pretty active all my life for the most part so I'm not completely foreign to fitness and what not. Anyways, my main goal right now is to just lose some weight and fit better into...

Bashkim7‎, 04-10-2021 04:11 PM
04-12-2021, 06:07 AM Go to last post
5 750

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
4 Pages
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04-12-2021, 05:52 PM Go to last post
93 21,341

Low weight squats everyday, that I’m not working a dedicated leg routine?

I tore my ACL a few years back and worked ROM over strength There’s an imbalance in my inner quad on operated side If I were to include high volume low weight , with heels raised on some smal plates. Is this a roughly good idea to train my glutes to fire easier and to build up strength...

AntonP35‎, 04-12-2021 11:51 PM
04-13-2021, 12:53 AM Go to last post
2 475

Fierce 5 while swimming?

So I have been doing the Fierce 5 consistently for just under a year now, and I am benefiting from it. But it's getting warm, and I want to start swimming again. Since I lift 3 days a week (according to the Fierce 5 program), would it be detrimental to my strength building routine by adding in...

AdamFrostburg‎, 04-12-2021 07:13 PM
04-13-2021, 09:56 AM Go to last post
12 632

Is something like this good enough to build mass?

Is a routine like this good enough to build mass? All lifts 5x10 MONDAY Seated row Lat Pulldown Face Pull

navid93‎, 04-12-2021 09:12 PM
04-13-2021, 11:09 AM Go to last post
7 596

I have a Brachial Plexus injury from birth. I need help!

Hi there, when I was born my arm got pretty messed up during my birth. Long story short, my right arm is all messed up now with limited movement. My Elbow doesn't extend fully and when I try to lift my right arm, it will only extend up to a 90 degree angle. People have told me that I could work on...

nalen1234‎, 04-13-2021 10:15 AM
04-13-2021, 11:54 AM Go to last post
2 430

Question What is the style of this program ?

Hey, just found this 5 Week Hypertrophy Workout Routine from Mike Israetel that looks great but was just wondering what was the "style" of this program. I thought a program was either UL, PPL, Split. This one doesn't seem to be any of those.. (Is it still effective though?) "Mike Israetel 5 Week...

Masaaassa‎, 04-09-2021 07:26 AM
04-13-2021, 01:10 PM Go to last post
24 1,218

What Exercises with Osteoathritis?

Hi, I am since some time reading here and now I registered because I would like to hear some Feedback to my program. Me: 28, male 180cm , 6ft 75kg, 160lbs bf: ~20% (Navy&pics) I went down from roughly 27% in december and at the beginning of april I have stopped the diet because I had...

Baddie56‎, 04-12-2021 09:43 AM
04-13-2021, 02:27 PM Go to last post
3 747

Hypertrophy

Hey guys. Looking to start a hypertrophy program and any recommendations from guys that have seen solid results.

travisg15‎, 04-12-2021 10:09 PM
04-13-2021, 06:45 PM Go to last post
3 806

Removing load vs. doing less reps when stalled

In the face of a stall, which do you find more effective: removing 10% or so from the bar or knocking reps back down to the lowest end of your range? Which method is better suited to allow for somewhat of a period of recovery? I say somewhat because we’re assuming that regular deloads are already...

Xpiro‎, 04-05-2021 04:27 PM
2 Pages
1 2
04-14-2021, 03:32 AM Go to last post
35 3,400

How to manage fatigue while working manual labor and training

Title. My forearms and back are the parts most affected. I had the idea of trying to block my back days on off days, but I'm not off of work enough for it to matter.

melatoningummy‎, 04-13-2021 08:03 PM
04-14-2021, 05:18 AM Go to last post
2 706

Honest suggestions for better Program ?

Hey everybody, this post is maybe a little long to read, I am really grateful to everybody who takes the time to read it and to help me! I've been working out at home for about a year now and since a couple of days I got myself a membership at the gym. I am gonna show you the workout routine...

Masaaassa‎, 04-07-2021 07:41 PM
04-14-2021, 07:15 AM Go to last post
29 2,002

Feel like I need to start prioritizing certain muscle groups.

Hey peeps, Just needed some feedback if possible. Been lifting for 5 years, have done Fierce 5 basically most of my lifting, either the full body or upper/lower version which I've loved. I'm getting tired of having lagging arms though, genetics I guess and also want to focus little more on...

melpa64‎, 04-12-2021 02:56 PM
04-14-2021, 10:23 AM Go to last post
3 903

Squatting 3 times a week?

I know at beggining levels squatting three times a week is totally fine, but I'm currently at 140 kg for 5 reps, (I'd say I'm an intermediate now) at this level is squatting 3 times a week convenient or is it too much? I removed conventional deadlifts from my workout... Upper/Lower split 2xweek. So...

Alexlarex‎, 04-14-2021 06:15 AM
04-14-2021, 03:21 PM Go to last post
11 908

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