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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 07:53 AM
283 Pages
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Yesterday, 04:18 AM Go to last post
8,468 1,371,781

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
32 Pages
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Yesterday, 12:53 AM Go to last post
953 814,929

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
100 Pages
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08-06-2020, 11:18 AM Go to last post
2,973 1,056,191

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
23 Pages
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07-30-2020, 04:59 AM Go to last post
685 1,230,284

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
23 Pages
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07-07-2020, 04:41 PM Go to last post
675 680,459

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
1 2 3
06-20-2020, 11:55 PM Go to last post
79 251,196

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 2,575,581

Progressive Overload: Lower the weight a little every mesocycle?

Hey all, I'm currently running RP's program by mike israetel. My question is that is it necessary to lower the weight every mesocycle and slowly progress back up or can I keep the weight the same on every lift without having the need to lower it? Here's an example: Week 1: Bench 155 Week 2:...

superman238‎, Yesterday 05:27 PM
Today, 07:01 AM Go to last post
8 327

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

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
17 Pages
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485 113,771

Lightbulb What program to run?

Hi everyone: here's my question (if you don't bother reading everything just answer this!) WHAT PROGRAM WOULD YOU RECOMMEND TO A YOUNG BODYBUILDER PAST THE BEGINNER STAGE WHO CAN TRAIN 3xWEEK?? Otherwise here is some context Hi guys, I'm someone past the beginner phase who still wants to add...

Mattfers‎, Today 02:16 AM
2 146

Need to gain muscle mass

I’m 5’11 150lbs and my arms are 12” what are some home workouts I can do to gain mass kinda fast? I’m 16

edwardsethan13‎, Today 02:52 AM
1 155

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
3 Pages
1 2 3
Yesterday, 07:28 PM Go to last post
72 19,030

PPL vs Body part split

Hi all, Noob here started lifting 1 year ago. 50yo male was 145lbs down to 125lbs now. I’ve tried different programs but currently doing PPL,PPL,cardio day 7, restart. Was doing body part based before where it was, chest, arms, shoulder, back, legs, cardio, restart. Both have their own pros and...

njneh‎, Yesterday 12:31 PM
Yesterday, 02:59 PM Go to last post
4 285

Help a beginner with his program

Why every beginner workout program focus almost entirely on compound exercises including very few isolation movements if not at all? Wouldn’t that leave you with muscles like calves, forearms or triceps underdeveloped because not directly trained? With that said, would it be a problem if I...

davide04‎, Yesterday 02:04 PM
Yesterday, 02:10 PM Go to last post
2 232

Weights and cardio

Is it OK to put cardio on its own day of the week? Currently this is what I am doing Day 1: Legs Day 2: Shoulders Day 3: Chest and Tris Day 4: Back and Bis Day 5: Cardio

Shaineyhackney‎, Yesterday 12:45 PM
Yesterday, 01:12 PM Go to last post
1 203

Anyone uses HST? Program recommendation?

Hi guys, I'm an intermediate lifter, guilty of program hopping and exercise hopping. I am a med student... So I can't train more than 3 days per week. Here I have 2 questions: 1) What program do you recommend on a 3xweek basis (possibly full bodies or A/B split: It may happen that due to...

Mattfers‎, Yesterday 04:39 AM
Yesterday, 09:53 AM Go to last post
4 292

Am I Overtraining?

I've been getting some feedback from my dad that he thinks I'm overtraining so i came over here for advice. 19 years old, 5'10", 147lbs. Been working out pretty consistently for a year and half aside from a good portion of quarantine. Started 120lbs, 10% bf November 2018, March 2020 was 160 lbs 19%...

Small2LessSmall‎, 08-11-2020 06:48 PM
Yesterday, 09:45 AM Go to last post
23 798

Back to the gym after lockdown - Is this a good plan?

Age:29 Weight: ~66 Kg/145 lbs Height: 175 cm Hi everyone, I finally got access to a proper gym, for the first time since mid-March, and wanted your opinion on my comeback plan. A brief summary of my past training history to give some context. About a year ago, after a cut that got me down...

astrocoyote‎, Yesterday 08:39 AM
Yesterday, 08:41 AM Go to last post
1 317

low heart rate?

sometimes my HR goes to 46 when i lie down watching tv ? is it dangerous?

Taatz‎, 08-07-2020 12:13 PM
Yesterday, 08:25 AM Go to last post
16 1,135

CONFUSED (relatively a noob) - Bulk or Cut... bw/ 5' 9" - 5' 10" at 160-165 lbs

Looking at these pics, do you guys think if I try and cut down/lean up i'll look like a scrawny ****? Trying to go for a Zac Efron-isque look from baywatch (yeah, let a man dream) I'm assuming I have a decent amount of muscle given that I can do pushups/pullups/wide grip etc. with ease. Bench...

OmarPPP‎, 08-11-2020 10:25 AM
Yesterday, 05:22 AM Go to last post
9 664

Is this a good 5 day workout program?

I sort of created my own workout program and I’d really like to know what you think. I’m 16. I intend to hit the gym 5 times a week alternating workout A and B and resting only on Wednesdays and Sundays. Basically every exercise is structured in 4 sets of 6 to 12 reps. Workout A Pull ups ...

davide04‎, Yesterday 03:47 AM
Yesterday, 05:12 AM Go to last post
6 345

Next Routine After Fierce5

I've been doing the Fierce5 routine for about a year or so now. I used it to bulk up, ended up getting fat, and then cut back to my target weight. All using the full body Fierce5 barbell routine. I'm ready to bulk again, and want to focus on hypertrophy now. I want to move on from this routine for...

OralB‎, 08-08-2020 11:55 AM
Yesterday, 12:36 AM Go to last post
11 1,055

I am stalling with linear progression, do I go back, forwards, or stay where I am?

I started working out seriously in August 2019. I spent some time before messing around and not really getting anywhere. I ran with ICF until quarantine hit in March 2020. I saw good progress, even though towards the end I was deloading several times on bench and spinning my wheels a bit. Here were...

Rohan340‎, 08-11-2020 05:01 PM
08-12-2020, 05:28 PM Go to last post
20 730

A couple questions

I’m currently cutting and following the workout below however, I’m staying on the same weight until I start my bulk as I can’t progress in weight. I’ve was following this program when I was bulking also and I found it difficult when I added weight, barely or even failing to get out all the reps...

Cautious1‎, 08-12-2020 12:04 PM
08-12-2020, 01:21 PM Go to last post
10 376

New to Push Pull Legs (PPL)

Hello people, I'm making a new program for myself and of course I have some questions Moving from Bro splits repeat, so it's a five days cycle Training for hypertrophy, I'm in my mid 30s What I'm thinking of is Push Pull Legs Off Push Pull Legs Off... hit the same muscle once...

Tango0023‎, 08-11-2020 10:21 AM
08-12-2020, 09:52 AM Go to last post
5 566

F***arounditis for over a year / Need your help Guys / Program selection

Hello all, Hope you guys and girls are all doing great! This is my first post on this forum but OH How Important It Is To Me! I believe this type of question has been addressed multiple multiple times on this forum, but as each answer seems to be relatively personal, with regards to age,...

Drakir67‎, 08-11-2020 02:56 AM
08-11-2020, 10:33 PM Go to last post
8 632

Need advice: Increase weights, even if it means lower overall volume?

Hello! I could use some advice. I've been lifting consistently for several months, and while I'm still relatively new to this, I'm finally in a routine that works for me. I've made some progress with muscle gains, but not as much as I'd expect by this point. I think part of the problem is that I've...

f789‎, 08-10-2020 03:52 PM
08-11-2020, 04:29 PM Go to last post
5 663

Moving from bodyweight exercises to gym

My background: I'm totally new to the gym. In the beginning of the year I started to workout using bodyweight exercises. Pull ups, inverted rows, push ups, dips and squats. I considered myself skinny fat - 186cm, 80 kg and 98cm waist. I decided to lose my belly fat first. Been on calorie...

imperfectum‎, 08-09-2020 03:48 AM
08-11-2020, 03:37 PM Go to last post
4 846

Can you please help me make an upper body routine?

Hi everyone! I'd really like to ask for your help in creating an upper body routine. I don't feel like going to the gym due to COVID-19. However, I work remotely and my hobby is programming, so I have started gaining weight. My goal isn't to build big muscle. I've tried that before (when gyms were...

Elaol‎, 08-09-2020 07:53 AM
08-10-2020, 11:35 PM Go to last post
5 803

substituting leg day with running during quarantine?

Hi guys, I know it might trigger some of you hardcore lifters but is it okay to replace leg day with running during this quarantine? I am under a strict quarantine right now and gyms are closed, but I have access to an olympic size running track. My 30lbs dumbells just can't get the job done...

bittersalt‎, 08-06-2020 08:22 PM
08-10-2020, 11:14 PM Go to last post
8 1,176

Can't deadlift at my apartments

I can't deadlift at my apartments. I have a squat rack and a bench with a decent amount of weights. I also have to 2 20 lb dumbbells, a pull-up bar, and a standard Olympic barbell. I can do rdls because they don't hit the ground. Any advice on either building or maintaining deadlift strength?

burningfat026‎, 08-08-2020 10:40 PM
08-10-2020, 11:07 PM Go to last post
7 891

Post lockdown: Need some reassurance on my direction. Thanks!

Guys, firstly this forum is always so supportive and I am feeling a little lost right now so would appreciate any help. About me: Male, 34 years old, 170cm height, current weight 71kg Pre-lockdown workout profile: 4/5 times a week I've had a bit of a crazy journey with my workouts this...

harmio‎, 08-10-2020 07:02 AM
08-10-2020, 10:34 PM Go to last post
2 581

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