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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 VI

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

nightanole‎, 10-05-2015 08:53 AM
264 Pages
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12-10-2019, 04:52 PM Go to last post
7,919 1,163,390

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
32 Pages
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11-30-2019, 11:57 PM Go to last post
940 642,321

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
99 Pages
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2,942 905,365

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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11-11-2019, 05:58 AM Go to last post
665 532,855

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
1 2 3 4 5 ... 23
10-29-2019, 11:49 AM Go to last post
681 1,090,038

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
09-06-2019, 01:41 AM Go to last post
72 164,648

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 45,715

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 2,350,129

Is it too much of cardio?

Whenever I hit the gym, I'll make sure I run/walk 5+ km and whatever above is bonus. Today while I was running past 5km, I was told that it is too much and I should stop. Since I had no idea what I'm doing, I accepted and stepped down. So is it ok to hit 5km on lifting day and 10 on rest...

VigneshSP‎, Today 12:04 PM
1 96

Post PPL - Programming Replacements for Deadlifts

So I run a PPL but I dont deadlift due to a range of motion problem with my left arm. I cant lock out at the elbow joint and I've heard thats dangerous. What exersices can I smartly add to my back and leg days respectively so that I am not missing the biggest benefits of deadlifting?

xSKoRM‎, Today 12:59 PM
1 92

Lightbulb Good beginners program for a female?

Can someone recommend a good beginners workout for a female who has been doing random barbell squats, dumbbell squats, dumbbell benchpress, dumbbell shoulder press, dumbbell biceps, lunges (low weights), abs for 3 months. Shes looking to put a bit of muscle and gain strength and loose a few lbs...

Ram132G‎, Today 06:42 AM
5 234

NASM's OPT model - applying it in practice for novices

Hi, I'm studying to get my personal training certification through NASM. I have a CS/data science background and I'm interested in designing and building a fitness application that optimizes and personalizes bodybuilding and conditioning needs. Yes, I realize there are a few of these out there...

Ctiger06‎, Today 09:21 AM
Today, 10:41 AM Go to last post
2 142

Out of curiosity, what it is like for pro bb's a few days/weeks out from contests?

This question is not directly related to me, I'm not a bodybuilder, I'm natty except creatine, and I'm doing mostly cardio trying to get a very cut body. (Am far from it.) I'm going down from 16% bodyfat and psychologically am finding it is getting harder to have the same emergy level as I go down...

peterm28‎, Today 07:31 AM
1 168

Need your opinions on this PPL program.

Hello, fitness community. Started doing this PPL routine, need your comments about it, is it well structured? also wanna know, is it enough upper back/trap work on pull day? thinking of changing seated rows with some facepulls or high rows maybe, but don't know if it's a good idea. Push : 3...

jeremybra‎, Today 05:10 AM
2 192

Benefits of doing more cardio

As the title says are there benefits to doing more cardio? And I don’t mean necessarily fatloss. I am currently trying to lose fat 30%bf with the goal of hitting 12-15%. But I’m talking about from a fitness perspective. What would be the benefits of working upto doing an hour of cardio in the...

Mr.Marvel‎, Today 06:37 AM
3 177

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
11 Pages
1 2 3 4 5 ... 11
Today, 07:57 AM Go to last post
305 76,187

All pro intermediate 3 for fat loss?

Thought's on all pro's intermediate 3 for a fat loss period? 2 x days per week of full body, 3 core lifts with assistance exercises. Current 5RM - Squat 170kg, Bench 110kg, Row 90kg. Weight currently about 270 in the 30% ish BF. Looking to cut to about 220. Also thoughts on All pro...

bigthug87‎, 12-10-2019 05:33 AM
1 620

Possible New workout plan

I have recently hit a plateau and look to potentially change my workout routine. Originally my schedule looked like this Monday- Chest shoulders triceps Tuesday-back biceps Wednesday-off Thursday- Chest shoulders triceps Friday- back and biceps Saturday- legs Sunday- rest I saw really good...

fchac06‎, Yesterday 10:52 AM
3 398

It's been 7 years

Hi there, I'm a 5'8'' (178cm) Asian weighing 185 pounds (that's 85kgs). First time posting a thread here or getting any workout advice. TLDR: Been working out for 7 years, moderate gains but stumped growth after first two years. Please review and critique my program. I started working out...

benedictuskim‎, Today 01:55 AM
1 217

Comments and advice for my workout and diet program

My goal is to cut enough fats and lower my weight before starting my bulking. I am 23 yo and 168 cm height. I started my program on November 3rd and this has been my weight chart ever since: 03/11/19 - 72.4 kg 10/11/19 - 71.5 kg 17/11/19 - 70.6 kg 24/11/19 - 69.7 kg 01/12/19 - 69.6 kg...

kel506‎, Yesterday 05:39 PM
6 353

synergists, stabilizers, and agonists -- how much do they work

Hi, If I'm trying to optimally split up my training over a course of a week and I have minimal time to train, I was wondering if I can consider the role of synergists and stabilizers as counting toward some percentage of the muscle being worked. For example, if I only have time to hit the gym...

Ctiger06‎, Yesterday 12:28 PM
4 428

Critique/Improve my workout plan (Greyskull LP)

My goal: Build Muscle and get big - I am currently stick thin. Daily Caloric Intake: 3,000 My program: Greyskull LP Day 1: 3x5 Overhead Press / Bench Press 3x5 Chinups / Barbell Rows

Tsokolate‎, Today 01:50 AM
Today, 01:50 AM Go to last post
0 173

Best plan to mass gain at home?

I'll start by saying about 8 years ago I did some mass gaining and was happy with the results. But, I was a member of a gym. I live in a rural area now so gym is out of the question. I bought a bench and weight set off amazon and was looking for a plan to mass gain at home. The bench can...

Chablo‎, 12-09-2019 09:55 PM
Yesterday, 11:33 PM Go to last post
11 1,001

Does this type of training favor someone that is into body building

Firas Zahabi went on the JRE podcast and gave his thoughts on how you should train . the idea of not getting sore after a workout bothers me a lot xd so if you can do 10 pull ups , but can never seem to reach 11th , try doing 8 each day until your capable of doing 9 each day and then over all in...

J0hn90‎, Yesterday 02:06 AM
Yesterday, 08:37 PM Go to last post
10 674

Thoughts on my Upper/Lower routine?

Hey everyone, I've been trying to optimize my routine and was wondering if I could get some input I'm running it 4 days on, 1 day off, repeat. I work 7 days a week so time has always been a factor for me. My goal is Strength and Hypertrophy. Upper 1 - Pause Bench 5x5 Pendlay row 5x5...

Eloquence‎, Yesterday 04:15 PM
Yesterday, 04:15 PM Go to last post
0 325


Hi, I have been reading about TUT (Time under tension) as a different metric than volume to track workout progress. My understanding is that volume = weight*reps. This makes a lot of sense -- basically an inverse relationship between the weights and reps you can do, and you want to progressively...

Ctiger06‎, Yesterday 09:43 AM
Yesterday, 12:28 PM Go to last post
6 425

split routines and optimal volume and rest for muscles

Hi, I am learning about split routines - single bodypart each session (chest, arms, shoulders, legs, etc) vs push/pull vs total body, and others. It seems to me that the more days you have available to lift, the more focused on specific body parts you split routine can be. That's why total body...

Ctiger06‎, 12-10-2019 10:20 AM
Yesterday, 09:33 AM Go to last post
8 777

Please Help- All Pro Routine - 4 Herniated Disc - Need advice

So I've been meal planning and working the AllPro routine for about 14 weeks now with great results for a beginner. Sunday night (My heavy night, 11 reps) I was working my way through the routine and got to the Stiff Legged Dead lifts. After my 1st set of 11 I started the 2nd set and on rep 7 I...

kag2020‎, Yesterday 08:37 AM
Yesterday, 09:17 AM Go to last post
1 353

anyone have a period when you just had a few minutes for lifting? What happened?

I'd like to know if anyone here has had a period where they were quite time-constrained on their lifts, and just spending a few minutes on a few lifts, rather than 45 minutes to an hour. What happened to your gains during that period of your life?

peterm28‎, 12-08-2019 07:58 PM
2 Pages
1 2
Yesterday, 07:33 AM Go to last post
30 1,846

Lightbulb Fun workouts and improvised lifts.

Gym Hacks Dog bone for overhead tri ext and tri pd. Trap bar for shrugs and turn over for upright row. Use squat machines pads for over head press. Hammer press machine for single arm oh press. Use extended V grip for face pulls and floor rows Sit on floor using rope for face pulls....

SkullCrusher88‎, Yesterday 05:57 AM
Yesterday, 05:57 AM Go to last post
0 391

Need Help Finding 4 Day Routine (For a Woman)

Hi all, I am having a hard time finding a routine that will help me get the results I want but still fit around my home/work schedule. Currently, I've been using a plan I found on another fitness site. It's a 4 day upper/lower plan, with different exercises on each day and meant to have a rest...

AlecChristine‎, 12-09-2019 03:44 PM
12-10-2019, 05:59 PM Go to last post
5 834

Rate my Program!

Hey everyone, I built up a new program and want to know what sucks about it or what’s good. Thanks for the feedback! 1. Back & Triceps 2. Legs (Push) 3. Chest & Biceps 4. Legs (Pull) 5. Shoulders & Traps 6. Rest 7. Rest

VerySimplyMike‎, 12-10-2019 12:38 PM
12-10-2019, 02:36 PM Go to last post
1 594

Critique my 5-day split plan

Been a customer of for a while, and visited the forums, but this is my first post. I have been doing a 5-day split program that I have built on my own that suits my home gym equipment and exercises I prefer. Lots of help from the community here too, so thank you! I want to check...

kseminsky‎, 12-03-2019 07:24 PM
12-10-2019, 11:35 AM Go to last post
6 1,626

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