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Forum: Workout Programs

What workout is best for your goal?

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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
23 Pages
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03-17-2018, 05:19 PM Go to last post
676 236,573

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
03-17-2018, 02:28 PM Go to last post
14 1,743

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
87 Pages
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03-17-2018, 06:37 AM Go to last post
2,602 596,577

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
174 Pages
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03-16-2018, 02:28 PM Go to last post
5,215 678,291

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 777,513

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
17 Pages
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02-16-2018, 01:33 PM Go to last post
502 220,555

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 1,724,577

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 54,036

Anyone ever seen this real prison workout?? CRAZY! Must See!

Watch this ENTIRE video. No weights, no supplements, no steroids. Just pullups off the rack, pushups and burpees. Around 3:15 you see about 30 guys hitting poses with a snuck in cellphone. These guys are built like concrete.

Daveshere‎, Today 03:15 AM
Today, 03:15 AM Go to last post
0 1

My gf wants leaner arms after bulking. Advice?

Hey guys. I've been a personal trainer for a little over five years now. Every week I'm learning something new. So I will never claim I have all the answers. This week I've been researching how to make a woman's arms leaner after a very extensive bulking to maintenance period. My gf has been...

Takeo5‎, Yesterday 03:27 PM
Today, 02:58 AM Go to last post
4 168

What do you think about this chest day?

LifterShifter‎, Yesterday 06:04 PM
7 162

"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
233 Pages
1 2 3 4 5 ... 233
Today, 01:58 AM Go to last post
6,976 1,031,915

Big man on campus!

Hi all, is any of you doing the big man on campus 12 week routine? how you getting on with it? I cant wait to start it! :)

Marty1985‎, 09-03-2012 11:27 AM
Today, 01:23 AM Go to last post
13 8,991

5/3/1 assistance

On the 5/3/1 program you can do 50-109 reps of assistance work for back so do you need to do the same exercise for the number of reps or can you switch exercises. TIA

NoGearOrIdea‎, Today 01:20 AM
0 49

Your opinion on full body everyday with low volume?

As long as driving to the gym everyday isn’t an issue or you have your own weights, would this routine be fine? It’s alternating between these two workouts everyday (ABABABA). These are working sets only. Workout A 2x5-8 weighted dips/bench 2x5-8 weighted chin ups 2x5-8 squat Workout B...

Nyseto‎, 03-16-2018 07:17 PM
25 584

What workout and nutrition plan should I do

So I am 6'4" and currently 223 lbs. I'm between 20% and 15% body fat. Im trying to get in the best shape I can by July. Any suggestions on what workout plan i should do. Im pretty experienced so I can take on a hard workout routine. Ive done a lot of super sets and they worked out well so a...

jhold33‎, Yesterday 05:45 PM
Yesterday, 11:23 PM Go to last post
3 109

Need a new chest training protocol because chest is stubborn!

Chest is one the hardest body parts for me to grow. Any protocols recommended?

bp408865‎, 03-17-2018 04:53 PM
Yesterday, 11:03 PM Go to last post
5 197

Question Getting sore too much - need new workout program...

Current workout: Monday - Lower Body Deadlifts 3x12 Squats 3x12 Rear Lunges 2x12 Romanian Deadlifts 2x12 Bulgarian Split Squats 2x12 Hip Thrusts 3x15

wintersun‎, Yesterday 01:29 PM
Yesterday, 09:10 PM Go to last post
11 151

Hello, Question Regarding Workout/Recovery

Greetings gents, as I continue to research on this topic several search results would lead me here so I decided to sign up and start posting in hopes of gathering more knowledge and input. So about me and my goals- I'm 6'1 169lbs lifting primarily for strength with a target weight of 160-165lbs....

JtSly‎, 03-17-2018 12:16 PM
Yesterday, 08:34 PM Go to last post
6 225

Training Like A Pro Boxer, 3 Times A Day

Hello guys! So I've recently decided to take boxing seriously and train like a professional. I'm looking to slim down in the process, have that toned boxer's body that's both muscular and athletic. Please rate my workout and tell me how many calories I should be eating per day to reach my goal. I'm...

mmoreiramu‎, Yesterday 01:59 PM
Yesterday, 07:07 PM Go to last post
5 143

Rate my workout plan

21/M/5'9 81KG 19% Body Fat. Goal - Lean Bulk, Gain Muscle while also burning fat 3 Days: Day 1(Upper Body)(Monday,Thursday)- Incline Dumbell Bench Press or Pectoral Flys (4 Sets of 6) Bench Press (4 Sets of 6) Bent Over Row (4 Sets of 6) Lat Pulldown...

arjybarji‎, Yesterday 02:13 PM
Yesterday, 06:32 PM Go to last post
1 131

Stronglifts 5x5 and Diet

hi, first time poster. sorry if this needs to be in the nutrition forum? if so please move... i am 36 years old, male. 6'1" 170lb (skinny) with a bit of a pooch (not really too concerned about this). just started SL 5x5 last week with the "beginner" or "intro" weight level. i've tried...

captainsly‎, 03-17-2018 11:46 AM
Yesterday, 05:46 PM Go to last post
19 409

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
11 Pages
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Yesterday, 04:39 PM Go to last post
304 15,001

Workout classes enough?

Hey Everyone, I've been gone a while now, but wanted some very specific advice and knew this was the best place to come. I've joined a new gym and do 1 hour pilates on a Monday and Wednesday. On a Tuesday I do a gruelling 30 minutes class of Abs, Butts and Thighs. My question is; what else...

IrishGirlwww‎, 03-16-2018 04:02 AM
Yesterday, 04:07 PM Go to last post
7 267

High Frequency Linear Progression - 6x week powerlifting program for early intermedia

Before I even start I want to clarify that I'm aware that there are programs that have you lifting 3 or 4x week that have been proven to be optimal, but hey, there are hundreds of people that want to hit the gym more frequently, and if it CAN be done optimally, then why not? Do we really want to...

dubove‎, Yesterday 01:25 PM
Yesterday, 03:08 PM Go to last post
7 124

StrongLifts - should I start at a low weight (intermediate lifter)

Hey all Thinking if starting StrongLifts. I've got the app and it suggests starting weight quite a bit lower than my current 5x5 max (like about half of it). Should I drop all this way and work up to where I am over the weeks getting me used to adding weight on, or is this a bit of a waste of...

Murdomac101‎, Yesterday 10:41 AM
Yesterday, 02:40 PM Go to last post
4 148

Please help! Please!

Hey, I am a recently turned 19 year old guy, I’m 6’1 and 73kg/147lbs. To put it simply I’m tired of being a weak bitch. I have never in my life been to the gym before. I had planned to start going to the gym around 1-2 years ago but I always put it off due to not knowing what exactly I’d be doing...

Kiyomasan‎, Yesterday 01:13 PM
Yesterday, 01:50 PM Go to last post
4 128

Red face Which gym program to go with?

Hey, this is my first post so hopefully it's in the right place. I'm looking for a new gym program and wanted some guidance. I'm currently around 14 to 15% body fat with an ok muscle mass. I'd like to see if I can get to around 10% body fat and put some good muscle on especially on my legs and...

Tomrowe4‎, 03-17-2018 04:53 PM
Yesterday, 01:41 PM Go to last post
10 278

SL or MadCow if running 2x week

Hi! I am training for military, but my primary goal would be strength. I have trained for over a year, but seruosly only for 9 month. When I started being serious, I was cutting and my program was 4x week, with one of either Squat/Deadlift/OHP or bench every workout (1x of them every week) (2...

Storfiskarn52‎, Yesterday 09:10 AM
Yesterday, 01:39 PM Go to last post
1 137

Going to sea for two months with no gym

In May I'll be working and living for two months straight on a factory trawler with no gym on board. I am already planning on starting a cut in April but I'm worried I'll lose a lot of muscle mass on the ship. Would bodyweight exercises be enough?

Westcustogo‎, Yesterday 01:02 PM
Yesterday, 01:09 PM Go to last post
1 99

Workout routine

A friend of mine is a personal trainer a drew up a beginner's plan for me. I just wanted to see if you guys agree that it is good to get me going. I would repeat every 3 days. I use home equipment. Day 1 ----------- Arms & shoulders: Overhead tricep extension 2 x 12 Lying tricep press 2...

Cauldron8‎, Yesterday 11:11 AM
Yesterday, 11:26 AM Go to last post
1 111

Small for my size at 5'9 150 lbs?

Hey guys, Not really sure if this is the right forum for this... I've been doing All Pros for about 7 months and gained about 15 pounds, from 135 at around 6% body fat to 150 at 9%. I feel like I haven't made a whole lot of progress though. I've added between 15 and 40 pounds for my various lifts...

norcal94‎, 09-22-2014 10:01 PM
Yesterday, 10:36 AM Go to last post
6 1,283

10-8-6-15 program for an ectomorph

HI, I would appreciate some help. I am 6'4 and approx 150 pounds. I have been trying to put on serious weight and days and days and days of research leaves me no clearer. I found that bony to beastly plan but paying 200 blips for it seems like a bit of a scam when there is so much info out there...

josh20b‎, Yesterday 10:26 AM
Yesterday, 10:32 AM Go to last post
1 128

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