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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
236 Pages
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Yesterday, 11:42 PM Go to last post
7,064 920,208

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
21 Pages
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Yesterday, 10:27 PM Go to last post
607 360,517

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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Yesterday, 10:08 AM Go to last post
873 435,309

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
96 Pages
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03-24-2019, 08:07 PM Go to last post
2,863 729,134

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
03-07-2019, 08:21 PM Go to last post
50 68,068

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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02-18-2019, 04:06 AM Go to last post
665 919,276

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 9,041

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 2,067,220

Another idiot beginner seeks program advice

I have no prior lifting experience, weigh 65kg (143lb) at 177cm (5'10-ish) at 21 years old and plan to put on some mass during my time abroad, which will last until the end of August. I'm fully aware that bodybuilding is a marathon rather than a sprint, but during that time I'd like to develop my...

Suther2‎, Yesterday 12:15 PM
17 303

Exclamation Workout Volume

Hi Guys, So a new job I have started has completely thrown off my training, mainly limiting my time to train, aswell as impeding my recovery as I feel fried and wound up getting sick from my normal prior routine. For these reasons I’m looking to shorten my workouts and get the best bang for...

alex020597‎, Today 01:54 AM
0 2

Question How many sets of plyometrics and leg workout for vertical jump

Hi guys, I am pro basketball player and I want to increase my vertical. Can you give me an example sets and reps for 2x lifting and 2x plyo workouts for legs?

exonimus‎, Yesterday 11:29 PM
Today, 01:17 AM Go to last post
2 83

Question Volume to lose fat

Hi, Wondering if your total volume changes when losing fat as opposed to building muscle? Thanks

Gooner498‎, Yesterday 03:00 PM
2 114


So I have a strength day and a hypertrophy day for squats in my program. Would it be ok to use low bar for the strength day and high for hypertrophy? Or should I stick to one form?

reignman76‎, 03-23-2019 10:18 PM
2 Pages
1 2
42 867

PPL vs. Arnold's split pros and cons

I am a college kid with a lot of time to lift. I want to lift on a 3 day cycle (workout, workout, workout, rest, repeat) As far as pro's and con's/ what you'd recommend, what gives as the difference is between doing: (classic) Push Pull Legs rest

dylingram‎, 08-20-2016 01:23 PM
Yesterday, 11:09 PM Go to last post
12 3,620

Dumbbell and bodyweight only (no barbell)

Hi, I recently moved to San Diego, where I'll reside for 6 months. In my apartment complex there is included free gym which is right below my apartment. The only problem is they do not have barbells.. I know a lot of people will recommend changing gym/buying a barbell, but it will be a...

BastianA‎, Yesterday 07:16 PM
Yesterday, 07:16 PM Go to last post
0 75

Please rate my workout routine

I’ve been working out for 2 years and have just stepped up my research after 2 years of newbie gains. I know this is probably a garbage routine thus why I’m asking for judgement and help. Please help fix it if it’s wrong or give advice. PPL Monday (Push strength) Flat bench 4 sets of...

zachdeang‎, Yesterday 05:58 PM
Yesterday, 05:58 PM Go to last post
0 96

Finding a personal trainer in my area/online in 2019

I tried looking up craigslist but the people there were for generic fitness, even boxing and I have no idea how good they are. So what resource do you use? What is a good resource to find a professional for starting weight training?

lookin03820‎, 03-24-2019 06:27 PM
Yesterday, 05:16 PM Go to last post
2 109

Need help/advice for my own program

Former Strong dude, not really interested in being strong, kinda want a routine that doesn't affect daily manual work and other sports like boxing. Trying to make a routine that doesn't affect too much and isnt obsessive, but that gets the job done. What you think. I'm not a noob, my best lift is...

BigAl420‎, 03-24-2019 05:10 PM
Yesterday, 03:57 PM Go to last post
5 207

3 Day Intermediate Program after Fierce 5

Hey people Have been on Fierce 5 for near 4 months and have been making good strength and size gains but am trying to plan ahead as I close in on exhausting linear progression. I want to pick up Brazillian jiujitsu for 2 days a week. Most of the intermediate programs I've considered are 4...

ActualWeakling‎, Yesterday 03:18 PM
Yesterday, 03:25 PM Go to last post
1 117

How Much Cardio (HIIT and LIIT) to do on a cut?

I am currently doing 4 days on 1 day off plan as follows Tris and Shoulders followed by abs Back and Biceps followed by 10 minutes of HIIT Legs followed by abs Chest followed by 10 minutes of HIIT Rest day The days featuring 2 muscle groups consist of 3 exercises for each muscle performed...

70hockey31‎, Yesterday 11:36 AM
Yesterday, 03:16 PM Go to last post
2 75

progressing from german volume trainiing

hi all I've completed my 9 weeks of GVT. although brutal, it does live up to its expectation! I now need to move on to something else, any ideas? any natural progressions from GVT? thanks

finest1‎, Yesterday 02:58 PM
Yesterday, 03:10 PM Go to last post
1 96

I never get sore after workouts

Is it a bad thing that I rarely expierience soreness after workouts? I have tried increasing and decreasing and no matter what I get minimal soreness, despite never icing the muscles.

kenneyj889‎, 03-24-2019 11:36 AM
Yesterday, 03:05 PM Go to last post
5 256

Talking I need a 21- day ****ing killer workout plan

I’m 155 pounds - 70ish kg 5”7 - 170 ish cm tall I’ve been swimming and been occupied with a lot of **** lately and only hitting the gym twice a week, holidays are coming up and I’m wanting to completely **** myself over with training, as I haven’t gotten any gains for the past few months I’m...

MRPOO9099‎, 03-24-2019 06:22 AM
Yesterday, 02:35 PM Go to last post
10 335

What program to try next?

I’ve been running Phrak GSLP for a year and have seen some good gains. Personal Goal is to hit 1000lbs across big 3. Just seemed to have stalled out and not increasing lifts. Currently at B/D/S 235 / 340 / 225 (ankle injury) so total of 800lbs. With my goal to hit #’s, what program should...

backinbusiness‎, 03-22-2019 03:10 PM
Yesterday, 02:21 PM Go to last post
7 354

Program help

been working out now for two weeks. not looking any different. what should I do??

Hutrapper‎, Yesterday 05:06 AM
Yesterday, 11:39 AM Go to last post
11 231

My workout 3 days a week

I decided to try 3 days a week. My experiences told me should train squat (lowbar) 3 times, bench press 2 times and deadlift (sumo) 1 times a week. So the workout will be: Squat Bench press ??? Squat Dealift Overhead press

davidcherm‎, Yesterday 10:01 AM
Yesterday, 10:50 AM Go to last post
1 105

Unhappy RE: Viking Bare Bones Series Bench Progression

I Have been following this program for about 3 months now and my strength has increased alot and have gained about 2kgs. But the past 2 1/2 weeks my bench press progress has not increased. I do 10,9,7,6 sets and i cannot complete the last set of 6 adding 5lb. (I use spotter only for the last set...

Ram132G‎, 03-24-2019 10:53 AM
Yesterday, 09:46 AM Go to last post
2 190

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
5 Pages
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Yesterday, 09:43 AM Go to last post
148 8,935

Modified Arnold's Golden 6 for a cut?

I've been running a 6x per week PPL for 11 weeks. I'm on a cut and I'm finding it harder and harder to get to the gym 6 days a week. I just don't have the energy to recover anymore as I get deeper into the cut, I'm busy with work and school (especially on Tuesday’s and Thursday’s), and it's getting...

Cookiepizza54‎, 03-23-2019 03:40 PM
Yesterday, 09:41 AM Go to last post
5 292

Exclamation Fast weight gain!

I gained 1kg since last Monday! I am on a lean bulk but this is just too much! Is it all fat? Ps. I did go out on Friday for lunch and had candy in the cinemas which was reallyyyy good (it's been a long while!), I was also on my period during the week

content1234‎, Yesterday 09:39 AM
Yesterday, 09:39 AM Go to last post
0 53

Looking for strength program - weak af

Hello, I've been training on and off for 2 years , right now I've been training for about 6 months doing AB split . I was able to get from 83 kg --> 94 kg (my height is 191 cm) and get good body results in my opinion as i basically started from 0 and very skinny. BUT for my size my strength...

1tay‎, 03-23-2019 01:45 AM
Yesterday, 09:28 AM Go to last post
11 366

Question Non periodized training vs periodization training for hypertrophy?

What is best? if your goal is hypetrophy would focusing on having enough volume and working hard enough, while increasing volume and intensity when you are able too be enough? or should you use a periodized system? What are the most important factors for hypetrophy? What type off...

GetReadyPhil‎, 03-14-2019 07:35 PM
Yesterday, 09:20 AM Go to last post
20 1,005

Split Workout or Little Each Day?

Hi Everyone, I feel like I've hit a plateau in my progression, even with progressive overloading (to a degree). Usually its: Tuesdays - Back+Chest Thursdays - Shoulders+Arms Saturday - Legs With each routine I do mostly heavy compound exercises (Deadlift, squats, bench, military ect.)

MortarchCapa‎, Yesterday 07:45 AM
Yesterday, 07:45 AM Go to last post
0 109

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