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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 07:55 AM
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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
172 Pages
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Yesterday, 05:29 PM Go to last post
5,147 662,473

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
86 Pages
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02-19-2018, 01:37 PM Go to last post
2,565 586,039

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 211,122

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
21 Pages
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02-14-2018, 12:13 PM Go to last post
626 766,459

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
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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,910

Is this routine overtraining?

Hi everyone. I started to follow a upper/lower routine, but i find the volume too little, so not only I added one more workout day, but I also added more exercises. I’m wondering if I’ll be overtraining, here’s my routine: week 1 week 2 upper A upper B lower A lower A upper B ...

artshen‎, Today 06:37 PM
Today, 06:37 PM Go to last post
0 2

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
8 Pages
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221 8,978

Advanced PPL Routine

I designed this PPL routine after not being satisfied with some of the other routines out there. This routine is more focused on developing definition for each muscle as opposed to overall bulking. All exercises are done as 3x7-9 and are supersetted, which makes for a nice 45-60 min workout. While...

ExoticComet‎, Today 06:10 PM
0 26

What happens if I don't train my chest?

Hello guys.I am totally new for bodybuilding.I am wondering about what happens If I don't train my chest for a couple of years? For instance i do following program that contain mainly back muscles: -Rear Delt Pec Deck -Wide Grip Pull Up -Face Pull -Rear Delt Raise -Y Raise -Wide Grip Lat...

Valyria‎, Today 02:04 PM
Today, 06:01 PM Go to last post
7 172

Compound program: same body weight, just bigger muscles

I've been training for 6 months... I've noticed my muscles getting larger and being able to lift heavier weights (I'm getting more toned...)... but my total weight has stayed the same. Should I be concerned? I would like to lose some body fat... is it time to do a cut and restrict my calorie...

dustman007‎, Yesterday 06:07 AM
10 239

Workout Program

I've been working out for nearly a year, and during that time I was running a PPL program 6 days of the week, with Sunday off. I recently switched to more of a strength program with 4 workouts that I will be cycling through 6 days of the week, so only Sundays will be for rest. But one concern I...

jamesbl0nd0‎, Today 05:45 PM
0 25

Hypertrophy-Specific Training (HST) - am I doing it wrong?

After coming across this article ( I was intrigued by the premise of the HST program, and a little Googling lead me to the HST site ( to read up on it. I crafted a program based on the HST models and started...

Godzillamax‎, Today 05:27 PM
0 78

Which Martial art works best with Body Building

I am really getting into exercising, and love feeling healthy and energized. I am on a 3 day split, and want to do some other sport in the other 3 days of the week ( taking one day off ). I checked out MMA, looks kinda cool. I also checked out capoeira, looks more of a dance than martial art....

progralifter‎, 06-10-2012 01:38 PM
2 Pages
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30 22,539

Workout split thoughts

Mon: Chest + Triceps + Calves Tue: Back + Biceps + Traps + Neck Wed: Legs + Shoulders Thu: Triceps + Chest* Fri: Biceps + Calves Sat: Chest (upper) + shoulders + Traps *On Thursdays the main muscle group trained is the triceps and chest is secondary with only 2 exercises of 3 sets. What...

Pujdo‎, Yesterday 06:40 AM
Today, 05:09 PM Go to last post
4 193

Better to go hard every other day or medium intensity every day?

So I work out every other day right now. But I go super hard with both weight-lifting and finish with some high intensity cardio. Usually in the gym 90-120 minutes. By the time I’m done, I’m drenched in sweat, and hormones are pumping and I feel great. But I’m always sore the next day so I take...

havoc713‎, Today 03:30 PM
Today, 04:46 PM Go to last post
3 104

Fierce 5 break/deload

Just passed a bunch of new PR's and resets on my compounds, but it's been about 10 weeks since I took a week off. I've been doing this program for like 18-19 weeks now I think? I don't feel sluggish, I feel great, still, should I take a week off? Or just deload for a week.

tdod101‎, Yesterday 04:15 PM
Today, 03:58 PM Go to last post
2 243

Failing on Fierce 5

I’ve been doing the program for 5 weeks now so switching programs is not an option just yet. I managed to bench 132 lbs 3x5 reps on Monday and even had some extra energy left. Yesterday, however I failed on the very last rep. They’re not impressive weights by all means, but I am just a novice so...

SackMan65‎, Today 03:54 AM
Today, 03:16 PM Go to last post
4 238

My Upper Lower workout routine for muscle and strenght

A) - Bench Press 4x6-8 - Bent Over Barbell Row 4x6-8 - Horizontal Push 3x8-12 - Vertical Pull 3x8-12 - Bicep Curl 3x8-12 - Triceps Extension 3x8-12 - Rear/Lateral Delt 3x10-14 B)

excellentbena‎, Today 02:48 PM
0 60

Heavy Weight days +Calisthenics Hybrid Weekly ?

I am looking to get better in compound lifts with focus in lower body while doing calisthenics for hypertrophy. I am looking to split the workout in two parts-Heavy Compound lift days and Calisthenics(upper body only)days.Now the problem is that I want to do the compound lifts earlier when am...

rroyNEW‎, Today 11:41 AM
Today, 02:00 PM Go to last post
3 101

İ need a Stretching and mobility routine

İm looking for a stretching and mobilty routine that i can do every morning or after workout. İ have a little rounding on upper back and a little bit scapula winging. İ need a routine that i can stretch all my body and mobility routine to fix my posture.

bzyspecial‎, Today 12:53 PM
2 108

5/3/1 Modification

I have been running Madcow for a few months now and, although I love the program, I am running into the same pitfalls with the program that I always do. So, I am going to kick back over to 5/3/1 as it's flexibility will allow me to shore up some weak areas. First of all, there just isn't enough...

mdonnelly80‎, Today 09:07 AM
6 150

Does this sound like a good split?

So last year I broke my wrist and couldnt lift for 4 months, got depressed put back on 10-15kg that I had lost in the first 4-5 months of the year and pretty much called 2017 quits. Recently my friend who put weight on wanted help losing weight and training, so I thought it would be a good idea...

Rooskie93‎, Yesterday 03:58 PM
Today, 11:43 AM Go to last post
7 364

Would this work?

Day 1 Chest/biceps/shoulders Day 2 Legs/abs Day 3 Back/triceps Day 4. Off day Day 5 Fullbody Day 6. Off day Day 7. Off day Repeat

Tyzek1‎, Yesterday 10:03 AM
Today, 11:37 AM Go to last post
5 176

Smile Skinny help!

Hello all, I am new to the forums. I am 24 years old, 5',10''. My current is weight 145 lbs. I am by no means crazy skinny because I have a small frame, but skinnier then my liking. I need advice on packing on some pounds. Today I jumped into changing my diet, I am trying to eat about 2500 calories...

jwpcinders‎, 02-20-2018 11:35 AM
Today, 11:19 AM Go to last post
13 326

Are weightless workout routines effective?

Hi all, Because of my insane life schedule, I am unable to regularly hit the gym for a weight workout. I can typically only afford 30-40 minutes a few days a week to exercise, an hour if I am lucky. Since getting into this schedule, I have been jogging. It's easy and I can get a 5-8 km jog in...

seyz3‎, Today 06:27 AM
Today, 11:02 AM Go to last post
4 149

Question Critique my Routine! Intermittent Fasting / Lifting 3x a week. What do you think?

Hey guys, I've been transitioning back into the lifting world after a 2 year hiatus. I hope to continue with this as a permanent lifestyle, however I do have some short term timeframe goals... I have a wedding I'll be a part of in 8 weeks, and then some summer events that I want to be in decent...

ThaPizzaGuy‎, 02-22-2018 05:02 PM
8 297

Pls help, squat and deadlift progressing well, bench sucks loll

Just looking for some help, through the years I’ve noticed my squat and deadlift seem to be progressing well, but my bench just isn’t, if anything I’ve noticed I’m losing strength on the bench. For squats and deadlifts I usually do a 12 rep warmup set, 2 working sets of 8 reps, and a 4th set of...

fabryzz‎, Yesterday 03:25 PM
6 222

Should I fix posture before working out?

Hey guys I am a beginner at the gym and my posture is pretty poor. Should I stop working out my chest, quads, etc (all the muscles that are right) for now and focus on strengthening glutes, back, etc until my posture gets better? Or should I just work out everything as normal and eventually my...

LFCKero‎, Today 07:33 AM
1 101

Joining military, which training program would suit me?

Hey, so in 6-10 month im going to Join the military here in Norway. Last 12 month or so I've been going regularly to the gym and got some decent physical results. But from now on would like to train specifically for the army. To do my best there. Because I´m considering a future there. So under the...

Fobus‎, Yesterday 02:28 AM
20 458

Skinny boys workout routine

I've looked at and tried both fierce 5 and allpro. What I'm wondering is what is best for me? I am 5'11, 147lbs and skinny. I am pretty weak, my lifts arent impressive. Which of those will be better for me? I have liked both the workouts. but not sure which will help me gain muscle...

GingerSkeleton‎, Yesterday 04:44 PM
2 173

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