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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
13 Pages
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05-09-2021, 05:19 AM Go to last post
381 96,453

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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3,012 1,197,647

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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04-16-2021, 12:31 AM Go to last post
704 820,467

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 1,367,020

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
03-17-2021, 07:01 PM Go to last post
84 336,241

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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01-08-2021, 04:28 AM Go to last post
964 982,797

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 2,778,529

Programs similar to 531?

I ran 5/3/1 with PR sets for several cycles and put on a decent amount of weight to my lifts. Is there any programs similar to Wendlers where you shoot for rep PRs almost every session? I like the program but I'm starting to get bored with it even with changing up my supplementary work and...

WapanCakes‎, Today 07:39 PM
5 83

Question - Reaching My Goal After Large Weight Loss

Hey there, newbie seeking some guidance to reach my goal... I have been obese for much of my life. I am now 48 and just recently lost 111 lbs over the last 19 months (since Oct 2019) with the bulk coming in the last 6 months (73 lbs). Probably lost the recent weight too fast and of course...

corpfan‎, Today 08:27 PM
Today, 08:27 PM Go to last post
0 32

3 Stretches for People Who Sit All Day ( )

If you're like a lot of people, your day-to-day activity involves a lot of sitting in a chair at a desk or in a vehicle. This can leave your muscles tight which can lead to pain and dysfunction. The good news is, it is very easy to stretch those muscles once or twice a day to help combat the...

FCCNICE‎, Today 08:04 PM
Today, 08:04 PM Go to last post
0 80

Core Workout ( )

Crunched for time? Getting ab workouts in while you're watching your favorite TV show is the way to go. To strengthen your abdominals, try out this three-minute core workout! No equipment required. If you think our videos are helpful, or maybe even indescribably awesome, subscribe to our channel...

FCCNICE‎, Today 07:50 PM
Today, 07:50 PM Go to last post
0 68

Arrow Full Body workout

everyone get started today

kelli465‎, Today 07:42 PM
Today, 07:42 PM Go to last post
0 77

Four-Minute Advanced Plank Workout ( )

If you're ready for the next step up from regular planks, this advanced plank workout is what you need. This plank workout will challenge all areas of your core with variations on planks and side planks. At the same time it also includes demonstration on how to do standard planks and side planks...

FCCNICE‎, Today 07:07 PM
Today, 07:07 PM Go to last post
0 82

Red face 如何|初學者木板

The plank is a great core exercise that doesn't involve doing any crunches. In fact, the basic plank doesn't involve moving at all. This is referred to as an isometric exercise. The key with the plank is to engage you core muscles in the right way so that through the effort of balancing and...

FCCNICE‎, Today 06:29 PM
Today, 06:29 PM Go to last post
0 38

ABS exercises for beginners

ab exercises for beginners

hariram1‎, Today 06:20 PM
Today, 06:20 PM Go to last post
0 47

ABS exercises

*************.us/64750479328795 *************.us/64750479329287 ab exercises

hariram1‎, Today 06:11 PM
Today, 06:11 PM Go to last post
0 70

building muscle and loosing fat at same time - body recomposition

Body recomposition is not for everyone. it does fit for 1. beginner or newbie's 2. de-trained lifters - people who had injuries etc etc took off long time at gym. 3. obese. regarding diet: 1. take right protein intake (simply multiply your bodyweight in pounds(lbs) and take that much amount...

hariram1‎, Today 05:44 PM
Today, 05:44 PM Go to last post
0 85

Arrow Plank Post Tutorial

What is Plank? The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the...

rnadura‎, Today 05:38 PM
Today, 05:38 PM Go to last post
0 53

I want your opinions on this Split

So i've been on a Full Body split ,three days a week, for 10 months. I was doing great with it but now i decided i will change things a bit because i want to hit the gym more frequently. the split i'm thinking of would be a two day split. An Upper day, but with no direct arm training, and the...

phoenix0096‎, Yesterday 02:21 AM
15 575

3x3 vs 3x8 hypertrophy

I personally prefer lower reps than higher reps and use the principle of it's how many hard sets you do to create stimulus rather than how many reps. So with this being said, would 3x3 with a higher weight create the same stimulus to grow as say 3x8 would? Also as a separate question rather than...

safcpaul‎, Yesterday 12:33 AM
Today, 11:57 AM Go to last post
11 553

Finally 12 straight weeks of lifting done...nothing to show for it lol

This was my 12th week, it's been a low stress week after performance finally started to decline last week, been yawing between sets. I remember being told here to first lift for at least 12 or so weeks before making any conclusions and that was my main focus-to show up every time and never miss a...

Animal2692‎, 05-07-2021 05:06 AM
5 Pages
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125 3,288

Effective programme for a working father of 3?

Hi all! I'm a 34 years old male. My height is 175 cm and I weigh 68 kg. I have three kids from age 1 to 9 and a full time job. I would like to start weight lifting again. The past 10 years I have done Stronglifts each year, had a break (due to anything from sickness to travel) and then repeat,...

FatRonaldo9‎, Yesterday 04:18 AM
Today, 06:06 AM Go to last post
2 306

New here

So I gained some weight during this whole Covid deal and now I'm trying to cut. I am 65kg and 5'9. Any suggestions?

GlobeTrotter213‎, Today 05:09 AM
3 163

Workout Split

Hey guys, hope your well and safe. I have been working out for almost 2 years now and have been doing the Chest/Tri, Back/Bi/ Shoulders / Legs split. After shifting from beginner phase to low intermediate, I decided to add arms day to my split too. Pretty much after a rest day I do Chest/Triceps,...

HCTILG‎, Yesterday 06:42 AM
Yesterday, 07:45 AM Go to last post
4 285

Help - Best programme for me?

Morning all, First of I apologise if this is in the wrong place, or if you get 100s of similar questions specific to the person on a daily basis. I've read the stickied "Full Body vs Split Routines" and also "Strength vs Size" and I'm left rather confused, as there's lots of conflicting...

EriksenSpurs‎, Yesterday 03:31 AM
Yesterday, 06:15 AM Go to last post
14 332

Question Just started PPL, I feel like I'm missing something.

Hi, I'm 17 and just started a PPL split using my home gym (a basic incline bench with a rack built in, 17lb barbell, some plates, 10lb dumbbells, and resistance bands on the way). I'm quite a beginner so I'm wondering if my routine is missing anything or could be optimized more: Push day: Bench...

mumbomode‎, 05-09-2021 01:02 PM
05-09-2021, 08:18 PM Go to last post
3 398

Next steps to my natural limit

Ive been training hard for 4 years, following a fairly typical evolution of training styles from fullbody novice linear progression to upper lowers to more strength goals then back to bodybuilding goals with more of a split. Im somewhat happy with my results, but I want to really take this...

GetterOfGains‎, 05-06-2021 06:13 AM
05-09-2021, 01:36 PM Go to last post
4 704

End cycle early to take a deload on 5/3/1? Or just finish it?

Been doing Genewest's 5/3/1 template (basically a higher frequency template of 531 where you complete cycles within 2 weeks) and broke plateaus on all my main lifts. I finished 3 cycles of it so far but on my current one, the working weights have been feeling heavier and everything that was once...

Odifududix‎, 05-09-2021 11:47 AM
05-09-2021, 11:53 AM Go to last post
2 328

Help - Long 3 day full body workout. Is it okay?

Hey everyone, So I've been working out consistently for the past 2 years, but the thing is that until march I was doing strictly calisthenics (bodyweight workouts). Roughly a month and half ago I decided to make a change and start going to the gym instead. Until mid July I'll be very busy with...

IdoEZ‎, 05-09-2021 04:42 AM
05-09-2021, 06:03 AM Go to last post
2 376

Program for size + strength/power/speed?

My goals are primarily size/aesthetic based but I also care about athletic performance for combat sports (strength, speed, power). Is there a program that primarily focuses on size with some good attention to athletic performance for combat sports? The only program that comes to mind is the 4...

DogletDusk‎, 04-29-2021 10:01 PM
05-08-2021, 10:28 PM Go to last post
6 1,127

Exclamation running unless heart murmur

when I was eighteen years old I was diagnosed with ultrasound a heart murmur prolapse of the mitral, but the doctors did not give an opinion on this limiting themselves to the findings of the device that defined it as very mild without prejudice to competitive activity. Nevertheless I felt a lot...

Lastworkout‎, 05-01-2021 06:38 AM
05-08-2021, 10:28 PM Go to last post
12 1,298

Question Post lockdown advice?

Hi all, I'm a 31 year old, 5'10" male, 15 stone 5 lbs. I have a few tyres around the belly, the "moobs". I'm starting back at the gym in a couple of weeks and was hoping for some advice from the seasoned lifters. What's the best program (5*5, cube, high rep, low rep etc) and diet (keto,...

anthony267‎, 05-05-2021 01:06 PM
05-08-2021, 10:15 PM Go to last post
6 712

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