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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
208 Pages
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Yesterday, 01:55 PM Go to last post
6,221 808,184

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
93 Pages
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2,772 670,925

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
22 Pages
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09-18-2018, 08:16 AM Go to last post
650 858,358

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
27 Pages
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09-18-2018, 12:58 AM Go to last post
798 346,763

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
18 Pages
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536 296,637

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
09-05-2018, 05:24 AM Go to last post
44 37,241

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 1,903,806

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 65,306

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
21 Pages
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627 53,527


Hi I'm 19 and I I have spent almost 1 year in the gym. I have still not achieved my desired body I don't know if the plan that I'm following is right or not. I just want a toned body and I think it is impossible to get if not having any kind of coaching.

Areeb7631‎, 09-18-2018 09:23 PM
8 312

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
251 Pages
1 2 3 4 5 ... 251
Yesterday, 09:15 PM Go to last post
7,507 1,188,825

This is enough?

Ab work 2x15/Bicep curls 2x10 Superset (I don’t care what ab work you do) Only 2x15 Ab work 2 times a week? Can I do more? I workout everyday should I do abs sessions after every fierce workout? Can I do cardio? Sure! I would advise doing cardio on days you aren't going to the gym to lift...

fitmon1‎, Yesterday 04:23 AM
Yesterday, 07:32 PM Go to last post
10 311

Vince Gironda vs the other golden era bodybuilders

how did Vince make his arms smaller than the rest of the bodybuilders? it makes his lats look amazing! anybody realize this too? Arnold, reeves, Sergio, Leeroy etc etc... all have huge arms (for naturals.. pre steroid Arnold) all have nice juicy guns but i'm really impressed with Gironda's physique...

feiajii‎, Yesterday 03:49 PM
Yesterday, 07:06 PM Go to last post
3 117

Fierce 5 intermediate routine starting weights

Hey tomorrow i will start fierce 5 intermediate upper lower routine but should i start light as i did on novice program ? i dont want to wait a month to reach the weight that starts to pushes me , i feel like its time waste. I already did 4 days deload to rest my joints, muscles etc. is it okay if...

felsoo1‎, Yesterday 03:07 PM
Yesterday, 06:56 PM Go to last post
3 186

Angry No progress 3 months after cutting. Wtf am I doing wrong?

After 3 months of cutting from 68.7kg to 64.3 I was no longer able to do 4 sets of 6 with 70 kg. I had to use 62.5kg. But for some reason I don't understand, My 1 rep max on the bench was still the same at 80. But I then decided that I wanted to bulk again, and I have been doing so now for 3...

3mill‎, Yesterday 08:13 AM
Yesterday, 05:22 PM Go to last post
4 175

Should i switch to intermediate program or run 5/3/1 for beginners ?

Hi folks !! Stats:18 years old 1.88 height 90 kg I run stronglifts 5x5 for 4 months in the past i get amazing results in the beginning but after that i start stalling, i deload more than 3 times didnt work so i started running other programs like icf 5x5 , but i couldnt progress on icf, i...

felsoo1‎, Yesterday 02:04 AM
Yesterday, 05:03 PM Go to last post
20 514

Unhappy Motivation Problem...HELP!!!

Up until December 2017 I was a highly motivated avid gym rat for five years. You can see it on my bodyspace profile. Then I hit an emotional and physical wall. I was sick of spending upwards of 3 hours at the gym. I was sick of lifting weights and using cardio machines like a hamster in a...

EmmaFight4Fit‎, Yesterday 03:43 PM
Yesterday, 03:59 PM Go to last post
1 65

Question Is my workout plan good? over-training?

I haven't had feedback on my workouts. I got my diet on point and perfect for me. Now, I want to see how my workout plan is. I like to workout out early in the morning for an hour and 30 minutes at the most. I made this PPL workout plan with some abs exercises included. How is it? Sunday: Pull...

Oblivion2500‎, Yesterday 03:01 PM
Yesterday, 03:01 PM Go to last post
0 88

Strength & Hypertrophy - Critique This Routine(s)

Hi Guys, As a novice my trainer put me on a bro-split & I have the feeling there’s still a lot of strength to be gained. However, I want to keep the volume on assistance lifts high as a means of preserving muscle / keeping up the workload. So, I want to experiment with 3x5 on the compound lifts...

DutchTeamUltra‎, Yesterday 02:44 PM
Yesterday, 02:44 PM Go to last post
0 89

Anybody run/ran Frank Zane's Growth Program?

I'm thinking about running Frank Zane's growth program for a couple months. I'm curious to see if anybody here has ran it and what their experience has been. Thoughts/opinions on his workout are welcome of course.

UltimateLF‎, 05-06-2018 09:13 AM
Yesterday, 02:43 PM Go to last post
26 945

20% Body Fat ----> Cut or Bulk?

Iv just started training again after 2 and a bit weeks of not training or following a nutrition plan and have 19.9% body fat, a weight of 84.8Kg (187 pounds), Muscle mass of 39.6% muscle mass and 5% visceral Fat. Prior to going away for 2 and bit weeks i was about 16.8% body fat, a weight of...

Holland76‎, 09-21-2018 04:14 AM
Yesterday, 02:42 PM Go to last post
9 368

Aiming for 12x130kg bench press

Hello I would like ask some guidance/ tips for programming. My aim is to do 12 reps on 130kg in bench press. Lately i (3 months ish) i been doing alternative cluster sets, like last monday i did sets 4x6 + 3x6 + 3x6 ( 1,5-2min and 5 min recovery), so i combined i did 10 sets of six reps. My...

Musclemurlock‎, Yesterday 07:54 AM
Yesterday, 11:07 AM Go to last post
4 142

squats and deadlidt once a week

hey guys, my training routine is A- upper- strength B- lower -strength x- rest A- push- hyperthropy B- pull- hypertrophy C- legs- hypertrophy in my strength routine i do squats and deadlift, and in my hyper routine i do stiff/RDL and lunges instead of squats. i want to know if its good...

dan129834‎, Yesterday 07:07 AM
Yesterday, 11:06 AM Go to last post
3 135

I think my "trainer" is having me do too much... Any advice for a beginner?

So I've always been a scrawny guy and I finally decided to do something about it. I joined a gym in town and am talking to the owner there about a workout plan. Let me preface this by saying I am in a small village in a 3rd world country, so my equipment and food choices are very limited. I also...

halfstride‎, Yesterday 10:06 AM
Yesterday, 11:02 AM Go to last post
2 145

Question Track PR lifts. What do you use?

Good day guys! I have been keping track of my PR in an IOS App called tracker. But it doen't link to facebokk or a website. Last week my phone died and I lost few weeks of PR because my latest phone backup was not recent... :( My question to you is where (website for example) or which APP...

MaxG1986‎, Yesterday 08:15 AM
Yesterday, 10:36 AM Go to last post
2 102

Skinny Fat- looking for workout program

Hi, I'm looking for a workout program where I can bulk and gain muscle but I also want to gain some athletism. I wish to be in the right shape for sports and so I need a workout program that will help me achieve this. Any recommendations?

Ninjaii‎, Yesterday 06:54 AM
Yesterday, 07:14 AM Go to last post
1 102

Home workout plan for a begginer?

Hey guys, I'm new here and I'm looking for an advice on a home workout plan. Now, I do have a pair of dumbbells and a ****ty narrow pull-up bar ( can't do wide grip pull-ups on it really ), but I don't have anything that would substitute a bench. I have no access to a gym for the next 4-5...

wwzxc‎, Yesterday 06:14 AM
Yesterday, 07:13 AM Go to last post
1 93

Question Finally starting

Hello guys, I am finally planning on starting to workout, I am going to a gym where there is no personal trainer that I can ask for an advice, also unfortunately, I saw a lot of workout programs/ plans etc.. and almost none of them is 1% similar to the other one, and I am confused which one to...

Amaterasuo‎, 09-21-2018 08:35 PM
Yesterday, 05:41 AM Go to last post
2 145

Advice for calf muscle training (Physically challenged)

Hey folks, I'm a spina bifida(paraplegic) seeking assistance with developing my calf muscle. As a part of my physical inability, I am unable to do a calf raise, which I believe is a primary means of growing/activating the muscle. Are there substitutes for training calf? that do not need a...

Commshep‎, Yesterday 04:04 AM
Yesterday, 04:04 AM Go to last post
0 184

Looking for next programme (just done icf)

Hey guys, I've been running Jason blahas ICF 5X5 for 4 months but now I'm getting to the point where I'm stalling, so I think it's time for a change! Anyone have any suggestions where to go next? Push pull? Novice/beginner Cheers guys

ben911122‎, Yesterday 03:12 AM
Yesterday, 03:38 AM Go to last post
1 113

New but not New to working out

Hi, I am new, but not new to working out. I would like you all to give me suggestions on what program I should do cause I am too lazy to read the sticky section.....Plus, I may or may not even listen to any of what you suggest.... AND GO..... :D :D :D

Squid24‎, 09-18-2018 02:59 AM
Yesterday, 12:39 AM Go to last post
27 799

on 6 day PPL routine, want something more hypertrophy based after

On a 6 day PPL routine from the reddit program. Im nearing 1/2/3/4 for reps and when I hit them I'm thinking of going after soemthing for hypertrophy based, my arms and shoulders are really lagging behind size wise and was wondering if any one out there has found success in hitting those lagging...

bowkore‎, 09-21-2018 11:26 PM
09-21-2018, 11:26 PM Go to last post
0 217

Candito LP

Hey, is the candito lp strenght/control good for aesthetics wise? I care about strenght alot but i also wanna look good (not like SS fat flob). So does this have enough chest/back volume for growth or should i go for the hypertrphy one, at the moment im on nSuns LP Maxes S/B/D...

bassbb‎, 09-21-2018 11:17 AM
09-21-2018, 07:48 PM Go to last post
3 261

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