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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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Yesterday, 01:35 PM Go to last post
831 376,136

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
214 Pages
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Yesterday, 09:47 AM Go to last post
6,400 842,999

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
19 Pages
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11-16-2018, 11:38 AM Go to last post
551 316,972

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
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2,812 690,662

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
2 Pages
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11-13-2018, 11:08 PM Go to last post
47 47,338

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
22 Pages
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11-12-2018, 01:30 PM Go to last post
656 879,480

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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Rep ranges

I’m currently using the bare bones Viking program. Let’s take the bench press: he prescribes using 4 sets to accomplish 32 reps. Let’s say workout progresses as follows: Set 1: 12 reps Set 2: 9 reps Set 3: 7 reps Set 4: 4 reps Would I get the strength benefit from that 4th set because...

reignman76‎, Today 03:52 AM
3 107

"Hourglass shaped body"

I'm 16 and I have a "hour glass" shaped body. My hip bones are just very prominent and I feel like it makes my body look weird. I guess id like to figure out some workout routines to even out my body

landomk420‎, Yesterday 05:37 PM
Today, 05:04 AM Go to last post
7 249

Newbie question

Morning all, I'm about to start lifting at 38, I have done a little previously but that was a few years ago. My main goal is size and strength, at this time I am not overly concerned with the aesthetics. I am looking to start on sl 5x5, is this a good starting place with the current goals I...

vinnie808020‎, Today 03:48 AM
Today, 04:49 AM Go to last post
1 83

Question Fierce 5 substitution

Hi guys, I have a question about Fierce 5 full body. Is it an acceptable substitution to do Power Clean instead of reverse flies on Day A? Regards, P.S: I already changed RDL with 1x5 DL on Day B.

CarolusRex01‎, 11-15-2018 12:57 PM
Today, 03:30 AM Go to last post
17 590

Opinions on Reddit's Often Recommended PPL Program?

Hey guys, I was just looking for opinions on a program that is very popular and often recommended on Reddit. link: PULL Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday,...

alisidd‎, 06-16-2016 02:54 PM
Today, 02:53 AM Go to last post
13 10,187

Long term workout programs

Hey all! A little background, back in April I finally got started on a much needed fitness journey. I am a 42 year old male that weighed 208lbs back in April and dropped to 176lbs by August. During this time I did some random lifting in the beginning and dug out my old Body Beast video I never...

Ironeagle976‎, Yesterday 07:42 PM
1 172

What do you think about this full body routine? (based on davisj3537's template)

So I haven't been serious about lifting for the past couple of weeks, and i want to get back in shape. i went to the gym a few days ago just to see where my numbers at, and here's where my lifts are: Squat: 245x5 bench press: 195x5 deadlift: 290x5 OHP: 105x5 bent over row: 170x5 here's the...

johncena596‎, Yesterday 07:01 PM
9 277

What do you think? Workout suggestions

Hey, new to this forum. I just wanted some opinions on workout plans as i have very limited knowledge on what would be the best way to proceed. Im half Jamaican and Russian with a bigger bone structure, tall, broad shoulders etc. My current weight is 189 with somewhere between 25-30% body fat. Ive...

Amon94‎, 11-15-2018 05:41 PM
Yesterday, 09:22 PM Go to last post
2 264

Used to do a lot of powerlifting, looking to get back into it after two years

I have been out of any kind of serious lifting since winter of 2017. I didn't bulk properly, and while I was strong (I hit a 4-plate deadlift), I started to get chubby at 185 lbs 6'2. This was unacceptable to me at the time, and long story short I am now 160 lbs. I kept up a bare-bones gym routine...

muaythaiguy333‎, Yesterday 06:55 PM
Yesterday, 08:23 PM Go to last post
3 125

Full Body vs 5 Day Split

As a beginner, what is more effective for me to gain muscle. All pro simple beginners routine Or 5 day split (each muscle trained once per week)

Vyprath‎, Yesterday 06:39 AM
Yesterday, 06:48 PM Go to last post
8 262

Best alternative for pendlay rows?

IHi mates, what is the best alternative for pendlay rows? Dumbell rows? Wide grip cable rows? What are you using? Hi really like doing dumbell rows but im not sure if would be better doing a diferent exercise...

Sl4y3rPT‎, Yesterday 11:24 AM
Yesterday, 06:43 PM Go to last post
7 228

Don't know which routine to choose after coming from a dubious custom routine

I've researched the programs but am still unsure about what pre-made workout program I should pick, given my circumstances. I'm 60kg (132lbs), 173cm (5'8") in my 20s, and have been doing my own crappy custom program for the last couple of years. I just finished a cut from 80kg, and want to pick...

SpagetCat‎, Yesterday 11:34 AM
Yesterday, 06:07 PM Go to last post
12 266

Fierce 5 novice questions..

Whats up guys? Im here today to ask some questions that I had in mind during this Fierce 5 novice program that i started earlier this month. Iv tried this before a long time ago, but honestly iv never been consistent in the gym. It would be a couple of months on, then several months off. After...

soflo352‎, 11-16-2018 09:26 AM
Yesterday, 05:19 PM Go to last post
13 521

Whats better for Vertical Jump ?

i have a question about vertical jump im 6'0 and 155lbs squat - 200 x 5 deadlift 220 x 5 i seen a lot of Powerlifters , football players doing heavy squat and dealift and they got 35+ vertical . i want to improve my jump and dunk should i get stronger and improve my squat and deadlift ? (...

shootingform‎, 11-16-2018 07:37 AM
Yesterday, 05:13 PM Go to last post
6 278

Myo Reps/Sets when to use them

Reading the latest Gregory Nuck(h)ols article, he talked about different hypertrophy strategies. One that intrigued me was the myo reps. I read into it and it seems to make a lot of sense. Its a low impact method for additional volume and doesn't take a lot of time. My question is, where...

maddog352002‎, 11-16-2018 11:50 AM
Yesterday, 04:18 PM Go to last post
5 242

Exclamation PUSH/LEG/PULL twice a week, Am I overtraining?

I am skinny guy weighing around 62kg, I switched from this split : Chest, Back, Legs, Shoulder, Arms, Rest, Rest To Push, Legs, Pull, Rest, Push, Pull, Rest But I started to feel exhausted all day. As I am doing 1.5hour push and pull day. There are 10 to 12 sets for each body part so it...

daniyaljavaid‎, 11-16-2018 02:27 AM
Yesterday, 04:14 PM Go to last post
14 509

exercise and anxiety advice on starting running

Hi all Just wondered if anyone with anxiety or knowledge on where to start has any pointers for starting a running regime. My main symptoms are short of breath and chest aches , so i want to challenge these feelings and thoughts I want to get in to running, i have mild asthma and i am about 3/4...

ashedwards30‎, 11-16-2018 02:28 PM
Yesterday, 01:45 PM Go to last post
7 278

Deadlifting on Viking’s The Bare Bones

Hi hey hello, not sure if anyone really keeps an eye on the program thread so here’s a new thread. In the Upper/Lower version, deadlifts (2 sets 12 reps total) are supposed to be performed after squats (4 sets 32 reps total). Can anyone explain how this makes sense? I’m having a lot of trouble...

coeur‎, Yesterday 11:17 AM
Yesterday, 01:00 PM Go to last post
2 110

Starting Strength and Plyometrics

Hey im 155 lbs im squatting 190lbs i want to increase my vertical can i add plyometrics ? i thought about - Depth Drops 3x5 Depth jumps on box 3x5 Rim jumps 2x5 Maximal effort jumps 2x5

shootingform‎, Yesterday 12:14 PM
Yesterday, 12:59 PM Go to last post
2 119

Critique My Programming

Getting back into lifting after a few years off, been ramping up to the schedule listed below. For the record, I am 31, 6 foot, 215, around 25% body fat. Eating at a caloric deficit to lose body fat. Main goal is to lose fat, but any "newbie" gains I can get, I'll take. Mostly asking whether this...

eserrabjd‎, Yesterday 10:26 AM
Yesterday, 11:39 AM Go to last post
6 171

Fullbody workout..ICF 5x5..high or low reps?

I'm about to start a new routine as this 4 day split isn't working for me.. I've only been lifting for a couple mths. I have a squat rack and bar with 275 lbs of plates and bench.. Current bench is 135 Deadlift 160 Squat 145 Curl 55 Press 70

drillking83‎, 11-16-2018 06:50 PM
Yesterday, 10:54 AM Go to last post
8 237

Is my PUSH/PULL/LEGS routine good?

Monday: PULL/LEGS 2x squats 2x deadlift 2x pull ups 2x bent over barbell row 2x barbell biceps curls 2x hammercurls Tuesday:

skankhunt85‎, Yesterday 03:45 AM
Yesterday, 10:37 AM Go to last post
23 381

Starting Strength

I’m 18 Years Old Height- 6’0 Weight - 155lbs BF- 14% Squat - 190lbs Deadlift - 200lbs Bench press - 130lbs Overhead press - 85lbs I know I’m not strong enough. My goals - Gain Strength as possible 2x bodyweight squat Gain 10-20lbs of muscle

shootingform‎, Yesterday 06:41 AM
Yesterday, 10:07 AM Go to last post
2 160

Boxing and weightlifting workout program

Hey all, fairly new to the gym, wanted to check if this program would be beneficial or detrimental. Firstly some stats for yall... I’m a 20 year old male 6’2 13 stone Some body fat but not enough to cause me any problems. Been in and out of the gym for the past couple of years, never...

Guts9847‎, 11-16-2018 05:11 PM
Yesterday, 03:04 AM Go to last post
2 160


I’m 5’8” 148 lbs and I squat 315 and clean 230 how would I stack up in powerlifting

ericjg23‎, 11-16-2018 07:58 PM
Yesterday, 01:09 AM Go to last post
13 230

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