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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 08:53 AM
270 Pages
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Yesterday, 05:35 AM Go to last post
8,070 1,235,690

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 07:27 PM
23 Pages
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02-16-2020, 04:18 PM Go to last post
667 580,693

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 02:07 PM
99 Pages
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2,947 956,253

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 07:55 AM
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 700,817

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 12:51 PM
23 Pages
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12-29-2019, 08:44 PM Go to last post
680 1,135,294

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 07:00 AM
3 Pages
1 2 3
09-06-2019, 01:41 AM Go to last post
72 191,215

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,435,256

Anyone here completely avoid machines?

I noticed lately that free weights, dumbbells, barbells, kettlebells and any other exercise that is done without a machine have me injury free. I don't have tweaks or aches or pulled muscles. I dropped the cable rows, lat pulldowns, leg press, assisted pull up machine and calf raise machine from...

JamSumo‎, 02-16-2020 01:04 PM
17 966


ey guys and girls. Iv been doing a 6 day split routine consisting of back/bi/ --------Shoulders---- Chest/ Tri repeat. Just been wondering if im putting too much strain on my shoulders as they are been used straight the next day in chest day and was wondering if anyone could tell me if this...

babaraboosh‎, Yesterday 09:51 PM
Today, 01:00 AM Go to last post
3 180

Can you get ripped on dumbells alone?

I have a set of dumbells at my house that I use. Can you get ripped on that alone? And how heavy should they be?

iloveworknout‎, Yesterday 10:56 PM
4 191

Pavel Tsatsouline GTG weight training program?

Anyone know if the GTG principle could be effective with weight training? Or even a full body weight training routine?

Puspernille‎, 02-17-2020 06:41 AM
Yesterday, 09:08 PM Go to last post
6 614

Madcow deadlift only once a week?

Is once a week deadlifting enough? I came off F5 RDL essentially 5 days a week,and it just doesn't seem like enough. Especially since in the program you are squatting and benching three times a week. Also, same for shoulder press. Just curious what you think.

Hutrapper‎, Yesterday 09:26 AM
Yesterday, 09:00 PM Go to last post
15 384

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 03:00 AM
5 Pages
1 2 3 4 5
Yesterday, 05:49 PM Go to last post
149 18,423

Advice on my workout plan

I started getting more serious about my workout regime in late 2019 and am still learning as I go. I feel my knowledge is still on a beginner level.. I have been working out 4 times a week training each muscle group only once a week. I have been considering changing my routine to work each muscle...

fittymcfitpants‎, Yesterday 02:42 PM
Yesterday, 04:50 PM Go to last post
2 221

Yoga AND gym on the same day

Hello! I have recently fallen in love with yoga (ashtanga to be specific), but gym is still life. The yoga class that I enjoy going to is a mysore class that takes place every morning 6 AM to 9 AM (I usually go from 7.30 or 8 to 9). Can I safely do the yoga and then later in the day do a...

ErikNagu‎, 02-18-2020 11:40 AM
Yesterday, 03:01 PM Go to last post
6 409

Continue Fierce 5 vs . . . ?

Hi All, Firstly, I just updated my progress photos in My Bodyspace. I have photos from the end of my cut (July 8th) and end of my bulk (Dec 14th). A quick recap of my recent journey: I've been weightlifting most of my life and January 1st of 2019 I started a cut after a couple years away from...

MedicalAuthor‎, 02-18-2020 04:32 PM
Yesterday, 02:31 PM Go to last post
5 478

2 workouts/day

so, my plan is very simple in theory, I need ur advice guys to make it work in practice also. I'll go 2 workouts/day with only one day break which is Sunday. this is how I planned this after the muscle groups: 1. back/biceps 2. chest/triceps 3. legs/shoulders and than repeat and make it a 6...

vabatgrav‎, 02-17-2020 05:27 AM
Yesterday, 02:22 PM Go to last post
11 755

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 07:41 PM
Yesterday, 01:34 PM Go to last post
29 3,511

Looking for quick workouts, say a couple of movements per day...

So as the title says Im looking for a routine that only has a couple of movements/exercises per day, I don't mind training often once the workouts are short, any suggestions on something that might work? Im a novice and really don't like full body. Id rather train something like 5 days split...

Benson1990‎, 02-17-2020 10:55 AM
Yesterday, 11:07 AM Go to last post
15 695

Question Training..Am I still a beginner??

Hi, I'm 20, 6'2, 83kg (<15% bf). B: 100kg S: 130kg D: 160kg I've trained pretty inconsistently for a few years, starting at around 65kg, I know I'm still relatively weak although putting on more size is my priority. I understand that strength training and hypertrophy training need not be...

JoshA99‎, 02-18-2020 02:36 PM
Yesterday, 10:32 AM Go to last post
8 529

Post back injury help.

Hey guys, I suffered from L5/S1 back injury about 18 months ago. Long story short, I was treated and was cleared from the physician a few months back. I’m 32 years old, 6ft, 215lb. I consider myself a Mesomorph/Endomorph. I was on restrictions for 7 months and as a result, I gained a lot of...

supra9355‎, 02-18-2020 07:00 PM
Yesterday, 10:27 AM Go to last post
3 279

What are the problems with this program?

Hi everyone. The purpose of this question is mainly just to seek advice and improve my knowledge of programming for the future. So the story goes like this. I first started working out a year and a half ago. Now 1 year of this was pretty much wasted with no consistency or structure, not to...

MHM117‎, Yesterday 09:08 AM
Yesterday, 09:47 AM Go to last post
3 233

3days workout

Well, I'll be a few months with very little time and I will not be able to train what I would like, I can train the following days: Tuesday-Thursday-Friday, taking into account that my goal (leaving aside health) is 100% aesthetic, what routine / distribution would you do? Tuesday: Chest/Tri...

Mascofit‎, 02-18-2020 12:49 AM
Yesterday, 08:41 AM Go to last post
10 590

Post Analyse My New Routine!

Hello all, if I could please get some advice - any will help from nutrition to the actual exercises I do. I will try to give you as MUCH information as possible. My aim is to essentially keep gaining LEAN-muscle mass while perhaps cutting a little fat as a secondary goal (although muscle-gain is...

ImNewToThisHelp‎, Yesterday 04:20 AM
Yesterday, 08:05 AM Go to last post
6 312

"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 08:03 PM
269 Pages
1 2 3 4 5 ... 269
Yesterday, 04:52 AM Go to last post
8,048 1,590,582

how to achieve my goals? new to this

I am 24 and weight 108lb. I am 5 foot 3. Background: Up until 6 months ago I was around 93lb, I did hardly any exercise and y waist was 24 inches. I felt unhealthy. I had no muscle and a flat bum. My diet wasn't great but I ate quite small meals which filled me up fine and did enjoy puddings now...

dramaticax303‎, 02-18-2020 01:04 PM
Yesterday, 12:37 AM Go to last post
5 374

Opinion on this split.

Hi, I've been working out for about a year now. Trying a few different splits etc. Anyway, at the moment I'm trying to cut and have adopted a 5-day split although I know it isn't optimal. (Due to only training each muscle once a week). Training 5 days a week seems to work out fine for me...

ConnorV2‎, 02-18-2020 03:38 PM
02-18-2020, 05:11 PM Go to last post
2 318

Unhappy Tennis Elbow since 15 months

I have Tennis Elbow since Dec'18 (by triggered by a trainer's advice to heal carpal tunnel), which is just not going away! It healed around 5 months ago, only to recur again once I resumed my workouts. I have tried a lot of things with several doctors of all sorts: Ultrasound, IFT, 1 cortisol...

007richierich‎, 02-17-2020 12:38 PM
02-18-2020, 04:36 PM Go to last post
4 568

Beginner dumbbell only

Good morning, I basically don’t want to go gym for some reasons I can’t change at the moment. All I have are some dumbbells at home and I’m wondering if dumbbell only full body workouts are a decent way of starting? Below is the routine that I came up with however I have no experience...

Gurs9‎, 02-17-2020 07:02 PM
02-18-2020, 03:46 PM Go to last post
10 587

Please rate my modifications to my program please

So deadlifts are out. Even 5 heavy singles are too draining on me, so I cut them out of my program for SSB good mornings, which I can do for more reps and get more posterior work, especially with the eccentric portion of the lift. I will still do deadlifts every other week or so IF I FEEL UP TO...

BeginnerGainz‎, 02-15-2020 07:18 PM
02-18-2020, 11:20 AM Go to last post
14 1,015

Arrow Push/Pull/Legs with 5x5

Would this routine be good for mass and strenght? I want to keep 5x5 reps range becouse I want to get some good gains in strenght. I've been training for about 7 month. I am 17 years old. If you have got some questions to me, ask me xd Push 1. barbell bench press 5x5 2. incline dumbell...

raden123‎, 09-18-2012 06:09 AM
02-18-2020, 10:11 AM Go to last post
11 20,533

Lightbulb Lost interest in lifting but want to maintain my physique.

I recently lost all interest in lifting weights and getting bigger and it's been making me super depressed because even though I don't enjoy lifting anymore, I still want to be happy with my physique (put on about 14lbs of muscle and fat over the year I enjoyed lifting but it made a pretty huge...

ArkI5‎, 02-17-2020 05:16 PM
02-18-2020, 05:08 AM Go to last post
10 686

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