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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
282 Pages
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8,449 1,363,028

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
100 Pages
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Today, 09:57 AM Go to last post
2,971 1,050,267

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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07-30-2020, 04:59 AM Go to last post
685 1,225,266

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
32 Pages
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07-22-2020, 05:46 PM Go to last post
951 809,109

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
23 Pages
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07-07-2020, 04:41 PM Go to last post
675 675,556

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
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06-20-2020, 11:55 PM Go to last post
79 248,368

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 2,566,755

4x a week U/L weighted calisthenics alternating with U/L power lifting?!

Had a light bulb go off in my head. I've been running an U/L split 4x a week doing weighted calisthenics. I also like power lifting so I thought, why not do the first U/L in the week weighted calisthenics style and then the second U/L power lifting style for low reps? Normally I would alternate...

Animal2692‎, Today 06:36 PM
0 18

Fierce 5 Deload or not?

I did Deadlifts 350lbs on Wednesday 2 weeks ago with the rep results 4/3/3 so I failed and had to try again next week. So I did 350 lbs again on Monday Last week and that time I got 5/5/5! Now on Friday last week I did the deadlifts again but now somehow i I got 5/5/4 and failed the last rep...

humbaga21‎, Today 06:06 PM
Today, 06:06 PM Go to last post
0 23

Fierce 5 Question!

Hey I got a question, I did Deadlifts 350lbs on Wednesday 2 weeks ago with the rep results 4/3/3 so I failed and had to try again next week. So I did 350 lbs again on Monday Last week and that time I got 5/5/5! Now on Friday last week I did the deadlifts again but now somehow i I got 5/5/4...

humbaga21‎, Today 05:42 PM
Today, 05:42 PM Go to last post
0 42

Smile Is this a good routine

Been runing this upper/lower split for a while now, i change some of the exercises every 4 weeks or so cause im running concurrent. Is this a good program ? I see progress but i wanna know if there are any changes i can do. Day 1 Upper Power Exercise Sets Reps ...

gzumafia‎, Today 04:28 PM
Today, 04:28 PM Go to last post
0 97

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
3 Pages
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61 16,183

Vince Gironda

I don't hear a great lot about this guy, and it's a shame. Been reading up on his methods, philosophies, dietary ideas, a lot of it kind of makes good sense. Some I don't entirely agree with, most I do. What do you guys think of him? Has anyone ever used one of his programs, such as the honest 8x8?...

TheShadowMan‎, Today 01:55 PM
1 75

Any good free mass building programs?

I am wondering if there is any good mass building programs out there that are free and how to find them. I would like to grow more size and strength but for the 2 years I’ve been working out I haven’t really followed a program or diet and I would like to start. Thank you!

JustinSmith52‎, Today 08:59 AM
3 197

How's this ab workout? What do you guys think about this ab workout? Il looking for something to train my abs on Saturday since my gym is closed on weekends, rather than doing nothing I'd rather train my core which I never isolate in the gym Is that workout I liked...

Datboileg‎, 07-27-2020 04:52 PM
5 1,068

healthy food and cooking tip.

nothing matters more than living a healthy life. interested in cooking?

theoabdul‎, Today 09:49 AM
Today, 09:49 AM Go to last post
0 103

Best ABS home exercise ever WATCH NOW..

the best and easy way to get fit is here, home ABS is here quick results with 2 weeks.

theoabdul‎, Today 09:13 AM
Today, 09:13 AM Go to last post
0 124

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maenaiznrocki‎, Today 09:10 AM
0 114

Poll Poll: How Do I Make CrossFit Compatible With My Goals?

TLDR: My main goal is to look like the men in the photos I attached, and I started out skinny-fat and have made some progress since but plateaued. Should I change nothing, add progressive overload lifting after CrossFit classes, or replace the pre-written daily workouts with my own programming? ...

greglevine‎, Yesterday 11:36 PM
Today, 05:37 AM Go to last post
4 339


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jejjejsjsjjs‎, Today 05:11 AM
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hshehgdhdjh‎, Today 02:53 AM
0 175

Looking for a workout pertaining to my goal.

Hello everyone, I am a total beginner. I am 20 years old and pretty much shy when it comes to lifting. I would mainly go to the gym by myself, but I can never really stick to an actual plan because I am totally lost. I am currently 165 lbs at 5'5 I used to weigh 180 lbs then proceeded to...

Ryanx19‎, Yesterday 01:52 AM
Today, 01:32 AM Go to last post
10 519

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
16 Pages
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Yesterday, 07:35 PM Go to last post
467 108,974

"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
269 Pages
1 2 3 4 5 ... 269
Yesterday, 03:14 PM Go to last post
8,057 1,681,048

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
Yesterday, 03:04 PM Go to last post
6 1,291

Thoughts on push pull leg split?

I've been doing a 3 day full body routine for the past year and after seeing a physio about some hip pain he informed me I have weak hips and glutes. He recommended a push-pull-legs split instead, on top of some other home exercises to help. Just wanted to know if this a good split for going gym 3...

JustThatBrah‎, 08-03-2020 08:27 AM
Yesterday, 02:42 PM Go to last post
16 628

Your thoughts on this

DAY 1 : Flat BB Bench press Lat pulldown Incline DB press BB row Cable crossover High/Low DAY 2 : Back Squat DB shoulder press

ahmedjrai‎, Yesterday 04:49 AM
Yesterday, 09:31 AM Go to last post
5 359

Low compound lifts?

So I just started gym and my ego has been put in place. Been schooled and realised I’m very weak. I can only squat 40kg (3x5), bench 30kg (3x5) and pendlay row 30kg (3x8). Just how weak am I? I’m about 5ft10/11 160 pounds at 20. Any tips, advice? My legs feel like jelly now

BWRT‎, 07-27-2020 04:08 AM
Yesterday, 08:32 AM Go to last post
18 1,333

What exercise can I do while on Dialysis and working full-time?

Hi, new to the forum, I was wondering if anybody have any Good exercise ideas for someone working full-time and on dialysis? Because I’m working full-time and on dialysis each day my time is limited when exercising. I’m on dialysis 4x a week. What type of exercise would be most efficient for short...

icesnoe‎, 08-02-2020 07:14 PM
Yesterday, 07:16 AM Go to last post
4 557

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fendezaorocki‎, Yesterday 06:58 AM
Yesterday, 06:58 AM Go to last post
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