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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 2,776,701

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 1,366,137

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 1,196,642

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
964 981,470

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
704 819,399

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
84 335,704

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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Yesterday, 05:13 AM Go to last post
379 94,416

Post Hola Bola's Consolidated Workout Routine Thread

To save myself some time linking and searching through old threads, I decided to compile all of the routines I've designed and used in the past ~3 yrs in one thread. Feel free to post questions or comments. :) 12 Day Rotation 1. Biceps/Triceps/Abs -Overhead DB Extensions -Supinating DB...

Hola Bola‎, 03-19-2007 09:38 AM
23 Pages
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05-05-2021, 05:03 AM Go to last post
663 160,723

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
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Today, 03:37 AM Go to last post
151 35,216

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 21,321

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 10:27 AM
5 Pages
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04-08-2021, 05:10 PM Go to last post
145 10,713

Back in the gym after many years.

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Mr.Bill‎, 02-05-2021 02:24 PM
04-26-2021, 07:57 PM Go to last post
20 7,330

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, 03-04-2021 05:10 AM
2 Pages
1 2
04-26-2021, 07:15 PM Go to last post
45 5,149

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
05-04-2021, 03:57 PM Go to last post
12 4,488

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
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04-14-2021, 03:32 AM Go to last post
35 3,381

How do you know when your volume is too high without any pains?

If you're not having any joint or tendon pain or long lasting soreness of any kind, what are other ways to tell if your weekly volume is too high? You can do too much volume to the point where you're clearly getting weaker every workout and every week, but is it possible to do just enough volume...

Animal2692‎, 04-11-2021 04:54 PM
3 Pages
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04-16-2021, 07:49 PM Go to last post
61 3,209

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 1,990

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 1,762

strong lifts 5x5

If I want to start strong lifts 5x5 is it allowed to ad in some extra isolations for back like 4 sets of lat pull downs, and for biceps and triceps? OR should I say it recommended?

wantsomegains‎, 04-29-2021 03:29 AM
04-30-2021, 04:21 PM Go to last post
22 1,405

What I’m doing at age 54

This year marks 40 years of Natural strength and muscle building for me. I compete only with myself. Many of my PRs were set at age 48-50. I typically take some time off each fall due to Coaching football but here’s my current routine that has always been very good to me. I guess I’m sharing...

coachcalande‎, 04-11-2021 05:33 AM
04-16-2021, 08:17 AM Go to last post
10 1,364

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 1,212

Need an intermediate deadlift program - unsure which to choose

I am plateaued just beneath five plates on my deadlift and I have a competition/log thread going, aiming to get above 500 in half a year. As a novice, simply going in, changing it up occasionally while making sure to challenge my limits and put in legitimate effort has been sufficient to get...

EliKoehn‎, 04-12-2021 10:39 AM
04-15-2021, 08:46 AM Go to last post
14 1,186

Building The Monolith 5–3-1 for size

https://www.jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size Thoughts on this program? Maybe a dumb question but am I actually supposed to squat the low weight that it says? Or it just an example?

navid93‎, 04-05-2021 07:20 PM
04-08-2021, 07:52 PM Go to last post
17 1,177

Not really seeing any muscle gains.

I've been working out off and on for years (im 24). I've pretty much always used the fierce 5 beginner routine. I've never seen the growth I wanted so I always take breaks. My current 5x5 is bench 170lbs and squat 225lbs. I'm an impatient person, I understand that I won't look like Dwayne Johnson...

KB199605‎, 03-29-2021 04:07 PM
04-16-2021, 06:08 AM Go to last post
7 1,102

New to all this. Is this even possible?

Edit: The age above is wrong. I am 27. Joined here a while ago but never started working out until about 5 weeks ago. I have been working out every other day using body weight, resistance bands, two little drink bottles, & gallon jugs. I have gained 18sh pounds and feel much stronger already....

ChickNPicker93‎, 04-14-2021 07:50 PM
04-17-2021, 01:13 AM Go to last post
12 1,099

Favorite method of progression?

Title

melatoningummy‎, 04-21-2021 09:35 PM
04-24-2021, 06:04 PM Go to last post
18 1,089

What’s the worst fitness advice you’ve gotten?

I’m new to weightlifting/fitness and I’m building up a regiment. I have a pretty good idea of what to do, but obviously there’s a ton of misinformation out there. What is some of the stupid/blatantly wrong crap you’ve heard before, and what is the actual truth?

deal0rnodeal‎, 04-20-2021 03:35 PM
04-22-2021, 01:42 AM Go to last post
24 1,087

Red face Starting / Looking for workout advice

Hey everyone! I've never been exactly thrilled about working out, I didn't feel comfortable in a gym since I suffered from panic attacks. Last year during lockout I started working out at home with what I had (a single 16lb dumbbell) and after that, I started liking it. Now I would like to take...

tutelc‎, 02-28-2021 05:42 PM
04-20-2021, 06:11 PM Go to last post
2 1,041

Quick question about Fierce 5 Novice

Hi everyone, I have a little doubt about Fierce 5, I'm doing: Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B…etc. On Friday I repeat Monday's workout with the same weights and repetitions? Who can take this doubt of mine I will be very grateful.

albertoam‎, 04-22-2021 12:36 PM
04-28-2021, 11:55 AM Go to last post
3 1,026

Get in here and critique this “split”

For the record, before anyone says anything, my core exercises have never changed. Just how they are plugged in throughout the week has changed. PPL is useless 3x a week, and push days are just hella boring in general. I just can’t help myself but work back when I do chest or shoulder. ...

BeginnerGainz‎, 04-29-2021 07:37 PM
05-01-2021, 10:28 AM Go to last post
11 1,025

Question Pls help with PPL routine.

I'm working out at home with limited equipment and I intentionally excluded the overhead press, at least temporarily, because I injured my shoulder. But I digress, I mainly only have two questions: 1. Is there enough volume for chest? My concern is that since incline press doesn't work...

JgDiff‎, 04-27-2021 08:04 PM
04-30-2021, 01:43 PM Go to last post
11 1,013

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
5 972

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