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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
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Today, 03:04 AM Go to last post
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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
120 Pages
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04-27-2017, 07:36 AM Go to last post
3,578 495,791

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
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04-19-2017, 01:55 PM Go to last post
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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
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2,396 509,714

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
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04-17-2017, 02:47 PM Go to last post
607 667,633

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
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04-19-2016, 12:44 PM Go to last post
10,927 1,449,665

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 38,598

Only legs and cardio?!

I have a question, maybe you can help me... So I kind a broke my left arm, well its not really broken , I have a tendonitis. The doc told me I can do anything but use my left hand. So I can do cardio, abs and legs basically The thing is I am 3 weeks into my diet now... Basically the time...

CarloColucci‎, Yesterday 11:59 AM
2 139
Today, 01:22 AM Go to last post
2 87

Enough volume to progress as a beginner?

I've been in and out of the gym for a few year, never ever being consistent and reaching a decent level, therefore still considering myself as a beginner. I just wanted to share my routine below and get some opinions if you think this enough to progress/build mass: Chest/Shoulder/Tris ...

JD1992‎, Yesterday 01:13 PM
Today, 01:02 AM Go to last post
10 163

Need Glute Program Advice - Pictures Attached

First 2 pictures are 7 months ago. Last 2 pictures are current. I'm not seeing the hypertrophy in my glutes that I would like to be seeing. I have been working out 3x a week for 7 months. I have also gained approximately 30 lbs. However, the majority of my weight naturally goes to my stomach....

ThrowawayBird‎, Yesterday 07:38 AM
6 233

Which program should i use

I have been lifting for about 2 years one year of school august-May non-stop and then another year stopping and starting which program should I use advanced intermediate novice? Plus I use Scooby workshop free routines

abramir134‎, 04-26-2017 02:21 PM
Yesterday, 11:48 PM Go to last post
3 191

bodyspace bodybuilding programs

Are they good programs right now I'm taking a one week break which start Monday and just wanted to know were I can get good (bodybuilding) routines is bodyspace from this site good?

abramir134‎, Yesterday 11:39 PM
Yesterday, 11:39 PM Go to last post
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Question Battle rope'ing conflicts with weight lifting for muscle growth?

Hello everybody I have a question about using a battle rope while weight lifting for muscle growth. My primary goal is packing on a lot of muscle mass. I am interested in buying a battle rope 50 feet long (15 m), 2 inches thick (50 mm) weighing 46 pounds (21 kg). My workout program is as...

Emilios2012‎, Yesterday 05:36 AM
Yesterday, 11:28 PM Go to last post
6 178

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
28 Pages
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Yesterday, 11:05 PM Go to last post
825 73,196

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
18 Pages
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Yesterday, 10:34 PM Go to last post
511 76,729

[Need Advice & Picture Attached] Newbie - Upper Body & Body Fat Ratio

Hi guys! I'm a newbie, and have been following the forum for advice on working out. Haven't been really consistent, but want to really get into it now. I have attached pictures of my upper body, and would really appreciate any advice on how to make my upper body look more fit. (1) How can...

rcnyc401‎, Yesterday 09:17 PM
Yesterday, 09:54 PM Go to last post
2 85

Is a pull/ push/ legs program pretty much the same as a push/ pull/ legs?

Hi, I find it difficult to squat the day after I deadlift. Therefore, I have been doing a pull/ push/ legs instead. Does anybody do this or recommend it?

GeneticOverride‎, 04-27-2017 10:00 AM
Yesterday, 09:54 PM Go to last post
7 217

Vikings Bare Bone - Bench Press Plateau

Vikings Bare Bone Series - 3 Day full body Any ideas of what to do when you stall on bench press? Been on 135Lbs for 2 Weeks. Other lifts have been progressing really fast. Pretty lame, but yeah. I just started eating at a small surplus a few days ago so maybe more time + a 15% decrease...

InAffect‎, Yesterday 08:20 PM
Yesterday, 09:49 PM Go to last post
3 115

Starting Strenght but want to stay lean?

I have concluded from lots of research that starting strenght is best for beginners. I want to be ripped but from what I have read the more you lift the more you get big muscles. I am afraid that if I do Starting Strength at the end I will be looking fat... Could I do a couple of cardio sessions...

Seanetic‎, 04-27-2017 02:40 PM
Yesterday, 07:52 PM Go to last post
17 322

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
10 Pages
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Yesterday, 07:19 PM Go to last post
282 35,597

Push/Legs/Pull workout advice

Hey everybody! Natural lifter here, lifting seriously for about 1 year(legs only in the last 4 months....yeah, i know i was an idiot in the beginning :) ) Main purpose is hypertrophy. Need some advice on a PPL 2 times in 8 days routine that I devised for myself. My choice of exercises...

JinxGAD‎, Yesterday 05:43 PM
Yesterday, 05:43 PM Go to last post
0 94

Jim Stoppani's Showtime Workout, M&F July, 09

So back in the day I used to be a hardcore Muscle and Fitness junkie, as it got me into lifting and helped me lose weight and gain muscle. In my opinion the magazine is crap now that Joe Weider is dead. I remember my absolute favorite workout from the magazine and I can remember completing it at...

bsilvey‎, 04-27-2017 11:06 AM
Yesterday, 05:25 PM Go to last post
2 124

Cutting/Workout Diet/Plan

I've been on a cutting plan for about 5-6 weeks now. Last year I bulked from 160-196 (I'm an ectomorph) and I've dropped to 185 since I've started my cut (I lost a lot of water weight). I've gotten a lot leaner since I've started my cut (especially in the abdominal area). I've lost a bit of...

DDyForb‎, Yesterday 04:32 PM
Yesterday, 04:32 PM Go to last post
0 96

What to do in my situation?

Have been lifting pretty seriously for about 6 months now. I am 5'10, 165 roughly having gained about 15 pounds or so (genetically, I have a smaller bone structure). Have been running Fierce 5 Current lifts are (3x5): Squat: 265 BP: 165 (Chest seems to be a weak point) OH Press: 125 ...

l9s5‎, Yesterday 04:08 PM
Yesterday, 04:08 PM Go to last post
0 54

Absolute beginner.Need help figuring out workout plan.

I am 15 years old,almost 16,I'm just now starting physical training,I have no experience in exercise,but I've done a fair amount of research. I'm not really looking to ease into it that much,I'd say I have a decent amount of strength for someone that has never been too physically active. My...

NickTheSickDick‎, Yesterday 12:37 PM
Yesterday, 12:47 PM Go to last post
2 125

How To Actually Continue To Progress After the Beginner Stage

Heavy, Light, Medium How to Actually Gain Muscle if You’re Natty & Past the Beginner Stages The Routine Bench Press Weighted Chin-Ups Overhead Press Barbell Rows Skull Crushers

dexdizzle‎, 04-26-2017 10:49 AM
Yesterday, 12:35 PM Go to last post
7 339

"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
164 Pages
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Yesterday, 11:18 AM Go to last post
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Looking for Suggestions/ Changes/Comments

So, lately I've been doing an agonist/antagonist workout routine. I believe its been working, but not sure completely. On April 1st I started my first clean bulk. So, I'm not sure if it works or not or should I change it up. Please leave comments, I've attached pictures for body reference. I do...

TxMRF‎, 04-26-2017 05:46 PM
Yesterday, 11:13 AM Go to last post
9 202

Stronglifts 5x5

I am just looking for a bit of advice. This is not about the pro's and con's, whether it is right for me or how effective it actually is. All exercises involved both compound and assistance: Squat Bench Press Barbell Row Overhead Press Deadlift Dip Skullcrusher

DotDotCurve‎, Yesterday 12:44 AM
Yesterday, 11:05 AM Go to last post
5 249

Home Grown Strength Program - need advice/critique

So I've done a few LP programs and while I like them, I wanted to tailor something to my needs/time frame/etc This is what I've come up with. It follows a 3x5 scheme and deloads are dealt with like Stronglifts 5x5. My program doesn't have squats or deadlifts because of some lower back issues....

Jgreat277‎, Yesterday 10:56 AM
Yesterday, 10:56 AM Go to last post
0 70

Trap-DL instead of squat. Particular case. Help Needed

I am designing my own training routine which is based on SS 3x5 and similar programs. And I trully need help according to my particular case. The problem is, I cannot barbell squat and DL at all ANYMORE due to a lumbar condition, so please do not say "perform them anyway''. I am...

HeMB‎, 04-27-2017 01:14 AM
Yesterday, 10:49 AM Go to last post
15 294

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