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Forum: Workout Programs

What workout is best for your goal?

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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 2,660,825

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 1,287,354

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 1,114,601

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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960 884,723

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
680 738,301

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
1 2 3
09-08-2020, 10:44 AM Go to last post
80 286,768

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
11-28-2020, 07:36 AM Go to last post
80 8,235

AllPro: A Simple Beginner's Routine part VI

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

nightanole‎, 10-05-2015 08:53 AM
290 Pages
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11-07-2020, 08:25 AM Go to last post
8,697 1,441,264

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 03:00 AM
21 Pages
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628 168,145

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
12 Pages
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338 37,396

Protruding Manubrium/Upper Chest development

Whatup guys, So I have this bone in my upper chest that sticks out, and it sticks out quite a bit over my pecs and looks really bad-- particularly from the side. Is this fixable with increased mass in the upper pectoral? Or is this just a genetic issue that I'll have to live with.

JBulkMaX‎, 08-21-2013 04:27 PM
11-18-2020, 06:44 AM Go to last post
6 4,853

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 04:37 PM
11-01-2020, 04:52 PM Go to last post
9 3,431

At home workouts

Hey guys, I was just wondering if anyone had any links or tips for creating a workout at home , thanks.

MiByrne‎, 03-24-2013 12:16 PM
11-23-2020, 01:39 PM Go to last post
15 2,122

Thumbs up Good Bodybuilding Programs Without Deadlifts?

Getting back into bodybuilding, and just wanting to look good this time around (getting strong would be nice, but not my #1 or #2 priority). Just looking to get lean and get in cardio shape. I know it's frowned-upon, but I'm looking to avoid deadlifts. Obviously they're a fantastic exercise, but...

AsideDish‎, 11-17-2020 06:15 PM
2 Pages
1 2
11-18-2020, 04:40 PM Go to last post
42 2,108

Looking to get slimmer!

Hello all I'm writing this post because I just spent the last hour scouring this forum for some solid tips/advice I could utilize in my upcoming program and I've been bombarded with soo many contradicting opinions and I just wanted to make a post describing what I'm looking for and maybe someone...

Acromiller‎, 10-28-2020 08:04 PM
11-18-2020, 02:33 PM Go to last post
9 2,046

Question Bodyweight workout program - suggestions?

Hello everyone! Can anyone suggest me a bodyweight workout program, or where I could find some great ones? My goal is - bulking, building muscle. I can workout 7 days per week if that's recommended in the workout. My stats: Height: 193cm / 6'3ft Weight: 83kg / 182 lbs ------------------------...

HellCow‎, 11-10-2020 03:09 AM
11-22-2020, 10:01 PM Go to last post
7 1,852

Lightbulb HELP NEEDED! Regarding my current workout

Hi everyone Could really do with some help on my current workout, so many thanks in advance! :) Context: I've been invited to a pool party for New Year's, so the pressure is on! I know I shouldn't be so vain -- it's stupid -- but I can't really help it, either. I've attached two pictures...

Joshjosh87‎, 11-04-2020 07:20 PM
11-27-2020, 03:56 AM Go to last post
8 1,803

Exclamation Body like Spider-Man but Goal is Thor: Help!

What's up fellow gym goers. Im fairly new to this forum and I am looking for some genuine constructive criticism. I am 6'4 and roughly 185lbs. I have been working out for about 10 months. I started out as a total stick (see first pic for reference). My workout program has been Push, Pull, Legs,...

TallandLanky01‎, 10-23-2020 01:07 PM
10-31-2020, 12:42 PM Go to last post
7 1,747

What to do after starting strength. seeking guidance

Looking for some guidance on the next step. I am 25 years old, 170ish lbs and I am 5’10. Been lifting since I was 18 and have made some decent progress but nowhere where I want to be. In the past year, I took lifting more seriously and got on Rippetoe's Starting strength program. I went from 155lbs...

bmelec‎, 11-19-2020 11:06 PM
11-23-2020, 06:14 AM Go to last post
19 1,739

Thumbs up 17 y/o with fast metabo: how to get big ?

Hey there, I’ve been working out for 7 months now and am pretty satisfied with the result. As a 17 y/o guy with a fast metabo, I just wanted to know the way to get BIG muscular. I just don’t want to keep working out for years to end up having a muscular but still skinny body you know ? Should I...

Masaaassa‎, 11-09-2020 03:23 PM
11-23-2020, 01:00 PM Go to last post
17 1,623

Really confused !...

I have been training for over a year now at a gym once with a trainer, i managed to put some lean mass but after that i havent been seeing any results, i stopped training for a while for.personal reasons then i decided to sign up with a new gym and a PT, first couple of weeks i observed good gains,...

jomanjee‎, 11-05-2020 04:59 PM
11-16-2020, 11:21 AM Go to last post
12 1,614

Bigger arm muscles via more Sets - but what is a 'Set'?

Googling the subject, I can find articles stating that optimal amount of weekly sets is 12, 15, 20, 25 and even 40. But they only ever really say.... 'Sets'. A Set can be 1 rep of 1 lb. I'm scatching my head from reading these articles, thinking I must be missing out on the rest of...

mattkw80‎, 11-16-2020 07:44 AM
11-18-2020, 08:32 AM Go to last post
11 1,587

Any advanced lifters have a decent full body workout (3 days a week?)

Not recovering very well from PPL anymore, I was lookin g at this one from Paul Carter Any recommendations? Thanks in advance

kauseemcee‎, 11-19-2020 12:47 AM
11 1,535

Am I over doing it?

I started working out again in June. I was in pretty good shape up until I was 28 when I broke my hand and then subsequently injured my neck which plagued me for 5 years. I also got sober. When I started working out, my 1st workout was 2 sets of pushups 15, and then 10, and a similar amount of...

WhichWay2TheGym‎, 11-20-2020 09:15 AM
11-23-2020, 08:19 PM Go to last post
8 1,500

Deloading, 1 hard set

Only one hard set of each exercise, same intensity and rep count. Anyone have any experience deloading like this? Thoughts, worth trying?

Xpiro‎, 11-21-2020 11:02 PM
11-24-2020, 07:08 PM Go to last post
21 1,452

Upper/Lower, no progression in some exercises

I do an upper lower split, upper body day consisting of Barbell flat bench press, lat pulldown, barbell overhead press, barbell bent over row, ez bar curl, ez bar skull crusher and cable rear delt fly I get stronger every workout on the bench press. About one rep more every workout, and add...

drunkenmaster1‎, 11-23-2020 07:42 AM
Yesterday, 02:06 AM Go to last post
13 1,439


I'm doing this 22 program to help me do a pull up. Should I be doing other workouts or should I just focus on this and cardio. I tried doing his day 4 core workout but couldnt do it properly maybe because I did squats day before lol. Any suggestions

ronaz89‎, 11-11-2020 02:13 PM
11-23-2020, 12:59 PM Go to last post
2 1,379

next steps in work out

hi, ok so I am doing the vikings full body (3 day) workout and my lifts are currently: Bodyweight: 77kg (12-13% BF) Bench: 90kg for reps (around 9-10) Squat: 107.5kg for reps (around 9) Deadlift: 135kg for 6 reps

themorganator4‎, 11-02-2020 11:35 AM
11-11-2020, 01:58 AM Go to last post
6 1,355

Free workout tracker program for Windows?

Does anyone know of a good, free or open source workout tracker program to download for Windows? I need something that allows me to create my own workouts. I don't need anything fancy, just the workout, set, reps, amount of weight, keeping track of my own weight and measurements, and keeping a log....

Faithbuilders‎, 11-17-2020 09:23 AM
11-26-2020, 10:05 AM Go to last post
4 1,329

Where to pick back up with 5x5s?

I got pretty far into the 5x5 workout (only 5 or so weeks left out of 12) but I ended up hurting my knee last Friday (13th of November) and I am going to take the rest of the week off since it still hurts a bit. I am continuing with every other exercise except squats. Where should I pick back up...

Shimboli‎, 11-17-2020 04:40 PM
11-21-2020, 04:47 PM Go to last post
4 1,315

Question Full Circle. No Muscle Only Fat Gains

Hey Guys, I was 171.6lbs/78kgs last year around may 2019. I got to 143lbs/65kgs by December and it was great, the lowest weight I have ever been. The highest being 242lbs/110kgs since youth and a couple years back. As I was cutting last year and like an idiot was doing extra cardio on top of my...

fattofame3‎, 11-14-2020 08:39 PM
11-17-2020, 04:21 PM Go to last post
6 1,280

Wink Critique and help me with my 4 day fullbody program. Suggestions? Will REP

Hey guys I'm 5'11 and doing a mini cut right now. Currently 191lbs trying to get down to about 185lbs. Best gym lifts 505x1 conventional deadlifts beltless Squat 415x1 bench 260x1 Front squat 325x1 OHP-180x5 Currently trying to get down to about 15% bodyfat as my bodyfat is about 19...

NoviceKevin‎, 11-06-2020 11:48 AM
11-10-2020, 08:21 AM Go to last post
19 1,276

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