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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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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 2,655,667

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
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09-08-2020, 10:44 AM Go to last post
80 284,468

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
100 Pages
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2,987 1,110,900

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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10-23-2020, 09:05 PM Go to last post
688 1,283,789

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
33 Pages
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960 880,077

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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11-21-2020, 09:03 AM Go to last post
680 734,562

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
3 Pages
1 2 3
11-22-2020, 01:39 PM Go to last post
77 5,776

Switching from stength to hypertrophy- best plan for me??

I'm not a big forum guy unless I have a unique question, which I do now. Lifting for 5 years, the first 3 just doing my own thing, applying some principles like free weights vs machine but no system, no great gains. Then I found Mark Rippetoe, Starting Strength and became an adherent. I won't...

PrivateProperty‎, 10-26-2020 07:38 AM
10-26-2020, 08:20 AM Go to last post
2 705

"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
270 Pages
1 2 3 4 5 ... 270
10-26-2020, 10:32 AM Go to last post
8,076 1,738,703

Is doing full body weight lifting in one day bad? Help please.

Little less than 3 months ago I started lifting. I'm trying to come up with an exercise program for myself. My job requires 12.5 hour days and it's a 2 week schedule of off/on days so it's hard to work out like I want. I never rest between sets. I do one body part with a different body part as...

RaymondSmuckles‎, 10-25-2020 11:21 AM
10-26-2020, 10:37 AM Go to last post
17 968

Average to Savage 2.0 or 5/3/1 variations

Wich one do you guys recommend for a late beginner/intermediate lifter and why? For strenght and size

Sl4y3rPT‎, 10-25-2020 05:02 PM
10-26-2020, 05:56 PM Go to last post
24 1,158

New Here! Routine - Am I overdoing or missing something!

Hey all, New here but have been lurking the forums for years! I’ve been a runner/Mountain Biker all my life. I’ve been working out for 10+ years in the gym but only for the cardio and slight toning that strength training provided. A little over 3 months ago I started getting serious about...

Sputlegin‎, 10-26-2020 07:44 AM
10-27-2020, 07:22 AM Go to last post
12 845

Question How to build legs with lower weight

Hello, i need advice. My local gym is closed because of covid, so i train at my basement with what i have. I have problem with squats. Im not very strong, but im progressing and for squats i always did 4 sets and 8-12 reps with now around 280 pounds (130 kg) squat and 3 minutes rest between sets....

wariorpolni‎, 10-25-2020 10:31 AM
10-27-2020, 07:23 AM Go to last post
6 939

Is my push/pull solid?

Hi everyone! First time here. I created a push/pull/legs routine based on coolcicada’s and made my own personal adjustments based on his and what I’ve seen from others on here. Just would like some feedback! I will be doing it twice a week. Legs are solid, I just need feedback on push/pull....

steven318‎, 10-23-2020 02:51 PM
2 Pages
1 2
10-27-2020, 07:44 AM Go to last post
35 2,552

No Equipment Workout?

I know using equipment is a much more efficient way of working out, but are there any work outs out there that focus on exercises that require no equipment? I do have a gym at school, but I'd like to prepare at home first. Thanks for the help!

Flufeeh‎, 03-24-2010 07:01 PM
10-27-2020, 10:26 AM Go to last post
5 1,466

Where do I go from here?

I have around 14 months of experience. Made GREAT progress but due to kids and busy life, I’ve certainly slacked and am not at my full potential but I definitely was out of the noobie gains beginner phase, but a lot of lifts besides deadlifts weren’t where they should be. I’m finally getting...

chrisferaom‎, 10-26-2020 09:42 PM
10-27-2020, 01:50 PM Go to last post
21 1,012

Losing Muscle Fast

Hello, I am currently going through a bulking phase and strength training in my lower body to gain muscle, however I keep feeling like I'm losing my results. I am naturally skinny and even though I feel like I've started to see results if I don't eat as much just a few days or a week in a row I...

blackberryelf‎, 10-27-2020 12:59 PM
10-27-2020, 04:30 PM Go to last post
4 797

Is Overhead Pressing 5x5 3x a week too much?

I’m currently trying to improve my OHP, and I’ve been doing it 3 times a week as 3 sets of 5, in the same day as rows variations and upper back work. It hasn’t been improving, I tried lowering the frequency to twice a week or even once and I got weaker. So is 5x5 three times a week ok? What do you...

Alexlarex‎, 10-27-2020 11:38 AM
10-28-2020, 09:19 AM Go to last post
7 972

Beginner Starting with the Hard75 program

Hello, Time for me to get serious. I'm choosing Hard75 because I'm an all-or-nothing type person; I have NO middle ground. I do very well with daily routines, but not well at all with "some here, some there". I have loaded up with vitamins, minerals, meal plans, supplements, etc. My goal is to...

cameronhensley‎, 10-28-2020 06:33 AM
10-28-2020, 11:20 AM Go to last post
8 883

Can't put on visible muscle

I've weight-lifted on and off over my life. Currently 44yo. At no point in my life except MAYBE when I was 21, have I felt like I really ever grew any substantial noticeable amount of muscle (and even at 21 it wasn't substantial). At best, I've gotten shredded and increase muscle definition but not...

lllllll‎, 10-28-2020 10:43 AM
10-28-2020, 01:09 PM Go to last post
16 934

Need Help Deciding Which Program To Run Next

To start this post off, I'm 18 years old, 6'0 and 190 lbs. Before, I've always messed around in the gym doing whatever and made a little noob gains. When the gyms opened up after quarantine I decided to run an actual program. I went with the nSuns 5 day split and this will be my 16th week running...

user5IE7SMKW1FD‎, 10-28-2020 01:23 PM
10-28-2020, 01:29 PM Go to last post
1 779

German Volume Training Question

For the chest day, of course you want to flat bench 10 X 10 but doesnt German Volume Training kid of neglect the upper chest with no incline movement?

pinfante‎, 10-28-2020 01:48 PM
10-28-2020, 08:53 PM Go to last post
18 1,015

Hockey + PPL Plan

Hey Guys, I’m following nSuns 5/3/1 6 day plan and also play hockey in college. We are only skating 3 times a week but with lifting 6 days i feel very fatigued. Would it be best to switch to doing the nSuns 5/3/1 3 days a week and upper/lower 2 days? Thank you!

userYC7SWVMQOAI‎, 10-23-2020 12:06 PM
10-28-2020, 09:26 PM Go to last post
6 1,518

Split Routine

I’m doing a split routine. 3 days then one off. Then the split repeats. So I am working every muscle group 2x in 7 days. My diet is spot on clean with high protein. No dairy. And good carbs. I am a traditional ectomorph at 5 feet 11inches and about 174 pounds. I now weight 180 eight...

acting123‎, 10-28-2020 05:06 PM
10-29-2020, 03:29 AM Go to last post
3 832

Smile Advice for weight loss

My mom and I are trying to lose weight. Below are our stats. I'm looking for expert advice because we tried a new plan but haven't seen any results. We started with a plan where we do 30 minutes on the treadmill one day, then 5 minutes the next, then 30 minutes the day after, etc. The reason for...

PhysicsIsCool12‎, 10-28-2020 09:58 PM
10-29-2020, 10:35 AM Go to last post
2 731

Low reps high volume?

Hello, If your training pure for mass should you do a low amount of reps but with high weight (A rep range from 3-5 for example) or sets from 8-10 reps. It has been really confusing online because everyone says something different. I hope some of you can help me with this

Simon120‎, 10-29-2020 10:33 AM
10-29-2020, 10:55 AM Go to last post
3 711

Closed Gym - How to effectively workout at home?

Hi guys, title says it all. I have been lifting for a couple of years now, I was on 5/3/1 and was finally getting some good strenght gains but the italian government just closed the gyms. I own a 15 kg a 10 kg and a 5kg dumbbell and some pretty good power bands (100 kg resistance), is there...

Polst89‎, 10-25-2020 11:18 AM
10-29-2020, 12:24 PM Go to last post
5 1,453

alternative to face pulls/lat pulldown

hello, my gym closed due to covid, i can only work with a bench, rack, barbell and dumbbells, i need an alternative to these exercises face pulls lat pulldown (something other than barbell rows which i already do) something to work my calves i used to work my calves with 240kg with the hack...

Datboileg‎, 10-28-2020 09:34 AM
10-29-2020, 01:40 PM Go to last post
15 1,021

Big guy looking for a weight loss program

I'm 5 ft 9, 400 lb 50 years old male. I have worked out in the gym in the past (25 years ago). Then a year ago I did have a Planet Fitness membership but being a high risk individual for covid-19, I had to cancel my membership at the gym. I was looking for some help and some suggestions on...

Fatman2020‎, 10-18-2020 11:02 PM
10-29-2020, 04:47 PM Go to last post
11 1,315

Need guidance on what to do next

i truly apologize for my constant posts, but if you please read it will explain. I’m having a rough go of it. JUST noticed this today. Long story short. Got hurt, lost muscle and strength. Yesterday I was told NOT to constantly engage my core by my PT, so I now notice I may actually have much...

michaelv92‎, 10-29-2020 08:44 PM
10-30-2020, 08:57 AM Go to last post
16 944

3 set per week for Chest is enough?

Happy Halloween guys. Im asking this because in Fierce 5 Novice, chest only getting 3 or 6 set per week depending on which week. I have calculate as below. For week ABA, Back = 9 set Chest = 6 set Leg = 12 set Shoulder = 9 set

ZintoZin‎, 10-30-2020 09:36 AM
10-30-2020, 10:17 AM Go to last post
3 793

Smile Sets per muscle or per exercise?

I've read that 20 sets per week is ideal. Does this mean 20 sets for chest or 20 sets for decline press, 20 sets for incline, etc? Since they work different parts of the muscle, should I be targeting 20 sets per? Thanks guys. I've been working out for about 3 months now and have made a lot of...

dthomp87‎, 10-30-2020 08:40 AM
10-30-2020, 11:07 AM Go to last post
4 857

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