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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 VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
20 Pages
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Yesterday, 06:01 AM Go to last post
588 200,560

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
101 Pages
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3,027 1,272,174

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
1 2 3
10-05-2021, 02:22 PM Go to last post
85 375,140

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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715 878,024

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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09-09-2021, 12:16 AM Go to last post
968 1,070,844

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 1,431,437

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 2,920,400

1RM% for hypertrophy

Is there a low-end cap on what % of your one rep max is efficient for adding mass? I read something... somewhere... at some point in time... that the number sits somewhere around 60%, but admittedly I have no idea where I read it. If you can bang out up to 40 reps and still induce hypertrophy,...

Xpiro‎, 10-07-2021 03:48 PM
2 Pages
1 2
Today, 04:01 AM Go to last post
37 2,301

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
3 Pages
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88 12,390

What are the advantages of full body vs Upper/Lower?

Noobs are recommended to do full body 3 days per week and then progress to upper 3x per week and lower 3x per week on the in between days. If someone has a gym in their garage, is there any advantage to a newbie doing full body vs working 6x per week on an upper lower program? I see people...

Darkius‎, Yesterday 11:09 PM
Today, 03:09 AM Go to last post
1 118

6'3 (1.9 m), 170 lb (77 kg). Unique circumstances, looking for program recommendatio

I was recently (last year or so) very short on money, so all I had was a pair of 10-pound dumbbells. I tried everything I could to make the most out of it by increasing reps and doing some moderately difficult bodyweight calisthenics. I also managed to actually miscalculate my calories during...

RayAP19‎, 10-13-2021 04:10 PM
Yesterday, 08:57 PM Go to last post
2 504

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
10 Pages
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Yesterday, 08:42 PM Go to last post
281 114,966

Push ups

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for...

Gavillan‎, Yesterday 01:29 AM
Yesterday, 07:11 PM Go to last post
1 230

Deload days

The LONGER I train the MORE I realize NO matter HOW many days OFF I give myself PER week no matter HOW sustainable I make my diet or TRAINING I just hit a plateau I have always SEEN people REFERENCE taking a DELOAD week or something like that were THEY still MAINTAIN their DIET however THEY may...

Realclout‎, 10-12-2021 08:34 PM
Yesterday, 05:00 PM Go to last post
6 712

Do you workout each muscle twice a week?

Just wondering. I've been lifting for a good few months and have recently been doing a (admittedly extremely flawed) 4-day push/pull split so I'm hitting muscle groups twice a week. I've made some progress on this routine, but considering changing to a 4 or 5 day split where I can train each...

Ruaridh321‎, 07-07-2016 11:10 AM
Yesterday, 04:25 PM Go to last post
23 1,887

Question How to program OHP alongside high volume 3x / week Bench program?

Hi guys, after a long 7 months break from the gym due to COVID (I'm in Germany), I started lifting again in June and used a standard linear progression, pretty much Starting Strength but later increased from 3x5 to 5x5 for the upper body lifts, to get my lifts back up. Then a couple weeks...

Kartiloco‎, Yesterday 05:36 AM
Yesterday, 01:55 PM Go to last post
8 254

Adding running to push, pull, legs

Hello there, I am currently training with the classic "push, pull, legs" workout split and I need your help regarding on how to add endurance training to my plan. The reason for this is, that I was doing marathon running before I got into going to the gym. Now I have so much fun doing my workouts...

Hans1012‎, 10-07-2021 01:35 PM
Yesterday, 11:31 AM Go to last post
10 1,413

15 MIN BEGINNER BOOTY WORKOUT (Low Impact) | Başlangıç Seviye Kalça Antrenmanı | Eyle

15 Min of workout wach the video i'm gonna put the link here and give yuor opinion about it for i like it *************.us/70868081315366

Aliwork‎, Yesterday 11:31 AM
Yesterday, 11:31 AM Go to last post
0 150

20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment I Pamela Reif

20min of workout full body with this perfect cosh wach it a give me your opinion here is the link *************.us/70868081315245

Aliwork‎, Yesterday 11:27 AM
Yesterday, 11:27 AM Go to last post
0 146

Thumbs up a great workout with the famous cosh

its a workout for a halfhour i think and it's so great cause i work with them everyday i'm gonna put the link here check out this work and give me your opinion about it *************.us/70868081315048

Aliwork‎, Yesterday 11:21 AM
Yesterday, 11:21 AM Go to last post
0 138

Smile How long should i rest is this going to get me to show results

I've been bodybuilding for 34 days straight with only one break day but since this new week on Tuesday and Wednesday I've stopped to take a break since Monday i went to the gym and i felt burnt out so I didn't work out. Is this too much do i have to take a break from working out more often, am I...

Cytoplasm92‎, 10-14-2021 08:31 AM
Yesterday, 09:21 AM Go to last post
5 427

Offer > https-hulkssupplement-com/erex-male-enhancement/

Erex Male Enhancement >> Review >> afternoon. Sometimes human beings are careless and take it whenever before a sexual act, which may deliver outcomes in the beginning, however in the long run, it shows unfavourable effects and might even stop. Is a scam? is the most terrific male enhancement...

nuraiteaikaro‎, Yesterday 08:55 AM
Yesterday, 08:55 AM Go to last post
0 146

Offer > https-supplement24x7-com/keto-weight-loss-formula-uk/

Keto Weight Loss Formula UK >> Review >> layers of fats that are accessible in your body. Components Of All of the fixings used in the making of this upgrade is removed from normal farms and thusly are free from an extensive variety of side effects. It is included ordinary fixings which...

yahitokahrina‎, Yesterday 07:10 AM
Yesterday, 07:10 AM Go to last post
0 163

Should I reverse or cut?

Question hoping someone can help. So I did about a 10 month almost a year bulk. As I got into a cutting phase I had to put a hold due to some hormonal issues. It’s been 6 months, hormones are rebalanced and everything is good. However I have been eating at Mai ranch - 2,100 calories for the past 4...

gzeqo‎, Yesterday 06:53 AM
Yesterday, 06:53 AM Go to last post
0 182


Formula Nutrition Keto >> Review >> positive side. Helps to Lose Weight with no problems Consumes Fat in a bad position Areas Consumes Fat for Energy Better Brain Health Quicker Recovery from Exercise Keep up Lean Muscle 100% safe and clinically tried recipe FDA affirmed supplement Fixings...

fiewsitioewe‎, Yesterday 05:52 AM
Yesterday, 05:52 AM Go to last post
0 161

How to manage fatigue without deloading?

Hey everyone. I’m intermediate and follow a basic upper/lower template surrounding each of the main lifts: Day 1: Bench 3x5, Row 3x5 + lighter hypertrophy work Day 2: Squat 3x5 + lighter hypertrophy work Day 4: Ohp 3x5, Pull up 3x5 + lighter hypertrophy work Day 5: Deadlift 3x5 +...

DogletDusk‎, 10-14-2021 06:33 PM
Yesterday, 03:52 AM Go to last post
7 428


I've used to train a bodypart split for a few years and made good progress, but I more or less stalled 2 years ago or so. I'm thinking about adding more frequency. My current maxes are: BP 125kg, Squat 150kg, DL 200kg I was thinking about upper/lower or push/pull/legs. The problem with the...

lukaszzzz‎, 10-13-2021 04:16 AM
Yesterday, 12:04 AM Go to last post
5 595

Rugby In Season Program (help welcome)

Hi all, First of all, I am sorry if my post does not fit in the right area. Now, let's talk about me : I am Peeta, 26 French man; 1m65 with my weight between 72 and 78kg depending on how much BBQ and cheese there is available. Currently at 78kg and feeling that it is a bit too much as I do...

PeetaCes‎, 10-14-2021 12:52 AM
10-14-2021, 11:29 PM Go to last post
2 371

Thoughts on this training routine I made

S: M, H: 178cm, W: 110kg, lifted for a while but never consistently and never really sorted my diet out properly but I have good form and such. I've definitely gotten stronger but aesthetically I'm no where near where I should be. I've tried the standard beginner lifting programmes but don't really...

KingMnze‎, 10-13-2021 11:33 AM
10-14-2021, 02:59 PM Go to last post
24 759

What Dumbell Weight Increments to use?

So I bought a 15kg x 2 dumbell set and a 20kg x 2 dumbell set. As thought the 15kg (30kg in total) set is about right for me. Heavy enough feeling for me to make it feel worthwhile lifting but not so heavy to effect my form/feel too under strain to lift. The 20kg (40kg total) dumbell set I bought...

Phil2021‎, 10-14-2021 01:35 PM
10-14-2021, 02:43 PM Go to last post
6 398

Short on time?

I've been working and studying an ungodly amount of hours for the last few months. But I'm progressing Just fine on such a minimalist routine. I train once every fifth day Everything is 2 set (except for squat which is single 20 rep set, 3 Deep breathe between each rep) 1x6-10; 1x6-15 ...

Mattfers‎, 10-14-2021 01:28 PM
10-14-2021, 01:28 PM Go to last post
0 283

Upper/Lower for mass

I've come across this 4 day upper/lower routine for mass. What do you think? Isn't it too little volume to grow? Why it alternates between chest and back exercises instead of doing chest first and then move to back? Upper Body A 1. Bench Press 3 sets x 6-8 reps 2. Rows 3 sets x 6-8 reps 3....

lukaszzzz‎, 10-14-2021 01:45 AM
10-14-2021, 07:19 AM Go to last post
4 483

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