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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
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Today, 04:01 AM Go to last post
347 82,870

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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3,006 1,189,574

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
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04-09-2021, 03:17 PM Go to last post
703 813,003

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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03-18-2021, 06:22 PM Go to last post
692 1,359,618

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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03-17-2021, 07:01 PM Go to last post
84 332,135

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
964 972,783

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 2,765,374

Need an intermediate deadlift program - unsure which to choose

I am plateaued just beneath five plates on my deadlift and I have a competition/log thread going, aiming to get above 500 in half a year. As a novice, simply going in, changing it up occasionally while making sure to challenge my limits and put in legitimate effort has been sufficient to get...

EliKoehn‎, Today 10:39 AM
Today, 11:17 AM Go to last post
2 61

How do you know when your volume is too high without any pains?

If you're not having any joint or tendon pain or long lasting soreness of any kind, what are other ways to tell if your weekly volume is too high? You can do too much volume to the point where you're clearly getting weaker every workout and every week, but is it possible to do just enough volume...

Animal2692‎, Yesterday 04:54 PM
25 545

What Exercises with Osteoathritis?

Hi, I am since some time reading here and now I registered because I would like to hear some Feedback to my program. Me: 28, male 180cm , 6ft 75kg, 160lbs bf: ~20% (Navy&pics) I went down from roughly 27% in december and at the beginning of april I have stopped the diet because I had...

Baddie56‎, Today 09:43 AM
1 79

i need help with a routine

I am a 14 yr old boy and I want to gain strength and muscles without getting big and losing weight, just like a compact body and i also want to get a really high vertical but its very hard to learn any workouts and routines. i dont have any eqiupment except for some 10kg and 5kg weights. can you...

Baifey‎, Today 07:39 AM
1 73

New to site, new to this workout program, opinions?

Hey, How ya guys and gals doing? New to this site and I'm new to this whole fitness thing, though I've been pretty active all my life for the most part so I'm not completely foreign to fitness and what not. Anyways, my main goal right now is to just lose some weight and fit better into...

Bashkim7‎, 04-10-2021 04:11 PM
Today, 06:07 AM Go to last post
5 335

Removing load vs. doing less reps when stalled

In the face of a stall, which do you find more effective: removing 10% or so from the bar or knocking reps back down to the lowest end of your range? Which method is better suited to allow for somewhat of a period of recovery? I say somewhat because we’re assuming that regular deloads are already...

Xpiro‎, 04-05-2021 04:27 PM
2 Pages
1 2
Today, 06:04 AM Go to last post
34 1,858

Ectomorph Plateau

Hello. I'm 37yo, 6ft, currently around 170lbs. I started working out about 6 years ago. I started at 130 (was around 120 in high school and hit 130 in college) and slowly worked my way up to around 180lbs (went through the whole journey of a trainer, bro-science, actual science, overeating massive...

tekematt‎, 04-07-2021 07:20 PM
Yesterday, 02:07 PM Go to last post
5 593

heavy pressing volume

Hi, So I have recently switched to an Arnold type split (chest/back,shoulders/arms,legs) from a PPL split. My reasoning is that I would like to be training both my bench and shoulder press heavy twice a week (with PPL I have had to alternate between the 2 lifts) However, I am worried about the...

tomhaverford‎, Yesterday 09:57 AM
Yesterday, 01:54 PM Go to last post
10 248

Post Beginner Workout

Hi All, I'm looking for some advice. I'm 6ft 4 and weigh around 21st. Over the last few months i've lost 1stone by trying to eat around 1700calories a day going for 5/6 mile walks every other day (generally :-) ) Before the 2nd UK lock down I had started going to gym and would like to...

userDESSMAXKNJU‎, Yesterday 11:49 AM
Yesterday, 12:47 PM Go to last post
2 194

What I’m doing at age 54

This year marks 40 years of Natural strength and muscle building for me. I compete only with myself. Many of my PRs were set at age 48-50. I typically take some time off each fall due to Coaching football but here’s my current routine that has always been very good to me. I guess I’m sharing...

coachcalande‎, Yesterday 05:33 AM
Yesterday, 10:00 AM Go to last post
6 313

Frank Calta's "Rotation for Recuperation"

This looks like an interesting routine. Workout 1 - Legs, shoulders, triceps, calves Workout 2 - Chest, back, biceps, abs

adamgentile‎, Yesterday 07:43 AM
Yesterday, 07:43 AM Go to last post
0 181

Thumbs up professional workout training

I was 19 and over 90 kg , hard times of my life but with dedication and professional workout trainig i am 72 at the moment if you struggling with same thing let me know i might be able to help you.

mccallafaq‎, Yesterday 07:08 AM
Yesterday, 07:08 AM Go to last post
0 179

Problems with my program

I have classes Tuesday and Thursday mornings, so I'm working out M, W, F on a full body. Since I don't know what I'm doing, I picked a program I found online by Jeremy Ethier. It's 7 exercises on an A/B full body workout. The problem is, I run out of steam after the 5th exercise. This...

Dumoti‎, 04-09-2021 04:58 PM
Yesterday, 06:38 AM Go to last post
16 629

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
5 Pages
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04-10-2021, 10:50 PM Go to last post
122 27,126

Dorian Yates 4 day split

Anyone else try this Yates 4 day split? I have done it before and really like it. I'm usually a PPL type of person but this setup is really awesome. Day 1: Chest / Biceps Day 2: Quads / Hamstrings / Calves Day 3: Off Day 4: Shoulders / Triceps Day 5: Back / Rear...

adamgentile‎, 04-01-2021 05:46 AM
04-10-2021, 09:37 PM Go to last post
27 1,523

Question What program should i run

I've been lifting for about 2 years, bro splits have been my routine for the first year, i did 3 days a week ppl and after that i started doing Full body n UL and I've made incredible gains in both size and strength and have gained a lot, I am currently 165lbs 5ft11. Benching 180 Deadlifting 280...

Amine03‎, 04-08-2021 12:19 PM
04-10-2021, 09:29 PM Go to last post
7 582

Fierce 5 U/L Substitutions

I graduated from beginner full body a couple months ago. I have been doing PHUL for 9 weeks now. I planned the program for 12 weeks. Now I need to plan a new program. I have selected Fierce 5 U/L. However, I do not have all of the equipment to do all of the exercises. I need to substitute. I...

tjcashmoney‎, 04-10-2021 06:41 AM
04-10-2021, 10:15 AM Go to last post
7 385

Programming Question bench press 2x week, triceps for improving bench press strength

2 weeks started doing bench twice a week. Ex Mon bench press 3x3, chest day incline 3x5, floor press 3x6-7, incline db press, dips Fri bench 3x8-10, tricep day close grip bench, rope press down, extensions Could I do Mon chest day and bench 3x3

ttrack01‎, 04-09-2021 09:59 PM
04-10-2021, 06:19 AM Go to last post
2 326

Link to a Upper/Lower split please!

Hi I've searched the forum and for whatever reason I can't find any upper lower split routines. My buddy and I have been lifting for close to 6 months now and have been doing a full body routine that I got on this forum 3 times a week and it's getting to the point where we are failing and...

Acromiller‎, 04-09-2021 06:49 PM
04-09-2021, 07:01 PM Go to last post
1 360

Honest suggestions for better Program ?

Hey everybody, this post is maybe a little long to read, I am really grateful to everybody who takes the time to read it and to help me! I've been working out at home for about a year now and since a couple of days I got myself a membership at the gym. I am gonna show you the workout routine...

Masaaassa‎, 04-07-2021 07:41 PM
04-09-2021, 02:41 PM Go to last post
10 740

Question What is the style of this program ?

Hey, just found this 5 Week Hypertrophy Workout Routine from Mike Israetel that looks great but was just wondering what was the "style" of this program. I thought a program was either UL, PPL, Split. This one doesn't seem to be any of those.. (Is it still effective though?) "Mike Israetel 5 Week...

Masaaassa‎, 04-09-2021 07:26 AM
04-09-2021, 11:13 AM Go to last post
19 509

Building The Monolith 5–3-1 for size Thoughts on this program? Maybe a dumb question but am I actually supposed to squat the low weight that it says? Or it just an example?

navid93‎, 04-05-2021 07:20 PM
04-08-2021, 07:52 PM Go to last post
17 1,040

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 10:27 AM
5 Pages
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04-08-2021, 05:10 PM Go to last post
145 10,427


I want to make sure my routine looks ok. I've been lifting on and off for years and I'm an extremely hard gainer. I'm a 195# 30 YOM. I've been consistently lifting and eating 4kish calories a day for about 4 months with no weight change. My chest and shoulders are actually growing for once but just...

IDspud‎, 04-07-2021 09:14 PM
04-08-2021, 02:37 PM Go to last post
18 723

Clarence Kennedy 507lb squat at 17 yrs old?

Watched his recent progression video over 15 years. From 7:15 on He started training at about 15 in a nuclear wasteland. In a different video he briefly admitted to not being natty as he was answering questions. However, I highly doubt he used as early as 17 yrs...

Animal2692‎, 04-08-2021 06:47 AM
04-08-2021, 12:09 PM Go to last post
10 619

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