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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
267 Pages
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Yesterday, 12:49 PM Go to last post
8,001 1,210,853

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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2,946 937,635

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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01-09-2020, 02:34 PM Go to last post
945 677,632

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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12-29-2019, 08:44 PM Go to last post
682 1,117,074

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
665 562,009

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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09-06-2019, 01:41 AM Go to last post
72 180,042

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 2,404,957

how to break plateau

cant break plateau on dumbbell shoulder press and dumbell chest press(same weight same reps each time) the new football season ive had to tweak this from time to time but for the last two months or so ive been doing dumbbell chest press 3x5 wont budge dumbbell shoulder press 2x6 wont budge...

bheast69‎, Today 04:09 AM
Today, 04:09 AM Go to last post
0 1

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 03:00 AM
3 Pages
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63 5,664

Lower Day with Deadlift after Upper Day

Power Upper T-Bar Row 3 5 Bench Press 3 5 Rack Chin 4 6 Overhead Press 3 6 Z Bar Curl 3 6 Skull Crusher 3 6 Here is my Power Upper Day for first day of the week. If i do deadlift instead RDL at my Power Lower Day which is after of this, is it would be a problem...

clydeax‎, Yesterday 04:44 AM
Today, 02:56 AM Go to last post
2 219

Shoulder and arm days

Does anybody do shoulder days or arm days? Am thinking about adding them to my workout program Currently do not isolate shoulders or arms at all If anybody does what routine do you use for them or what would you reccomend?

dylanstephens54‎, Today 01:53 AM
1 87

Thoughts on 5x6 instead of 5x5?

Hey boys I have been doing 5x6 for about 3 months now and had great gains but unsure if would be any diffrence if I did 5x5 and that extra rep may be lowering my potential gains? I know 1 rep doesent sound like much but with progressive overloads it may be I possibly could upgrade weights...

dylanstephens54‎, 01-19-2020 04:35 PM
11 617

Rate my workout?

Chest 5x5 flat dumbell bench (thinking about doing barbell instead) 5x5 incline barbell bench 3x8 cable flys 3x10 dips currently only bodyweight no extra weight

dylanstephens54‎, Yesterday 05:16 PM
5 211

This is my fitness story - desperately need advice

I started out fat - very fat - 220 pound 13 year old and that's when I started going to the gym. I had a PT and I lost 10kilos over 6 months. Then I wanted to try out the normal gym and that's when I had nothing but 2 bowls of cheez-its a day for almost 2 whole weeks. I became thin. I was naive, I...

thedarknessguy‎, Yesterday 11:52 PM
Today, 12:02 AM Go to last post
1 134

Fierce Five on a Cut, 2 days/week?

Hi, I'm starting a cut while training for a triathlon and am considering cutting my lifting days to 2/week from 3/week (F5 Novice). I was considering the following, advice or other suggestions appreciated: 1) Run F5 Novice 2 days/ week, halve progression. 2) Run F5 Novice 2 days/ week, halve...

SoCalHurler‎, Yesterday 02:36 PM
Yesterday, 10:20 PM Go to last post
3 205

Pls review my FB workout programme

Hi, I was thinking of following the below Full body workout programme 3 days a week. I am kinda skinny fat @about 19-20% bf, 79kgs and 6"1. So here is the routine: 1) Squats - 3x5 2) RDL - 3x5 3) Barbell Row - 3x5 4) Pullups - 3x5 5) Incline Press - 3x5 6) Ovhd Shoulder Press - 3x5 7)...

ShubhamSaraf‎, Yesterday 01:27 AM
Yesterday, 09:04 PM Go to last post
8 327

Made a PPL of PHAT - need advice my homies

Hey all, Took Norton's PHAT which is 1 power upper/lower, 3 day PPL Hypertrophy. I do better with 6 days so I altered it to a 6 day PPL of Power then Hypertrophy. Starting up a slow bulk, really focusing on squats/deadlifts. Let me know what ya'll think: MON- POWER Leg/Core BB Squat 3x...

FrodoTBagginzzz‎, Yesterday 02:46 PM
Yesterday, 06:09 PM Go to last post
4 144

How bad of a workout split is this?

Sunday - chest/triceps and legs Monday - back/biceps Tuesday - shoulders, traps and forearms Wednesday - chest/triceps and legs Thursday - back/biceps Friday - shoulders, traps and forearms Saturday - rest Abs would be trained every other day

noob6pack‎, 01-20-2020 10:09 AM
Yesterday, 05:47 PM Go to last post
15 534

Bro split recommendations?

So I have spent years bulking/cutting doing Strong lifts and 531. I feel like I have just gone in circles to be honest. I have certainly gained a little muscle but based on the amount of time spent, I can't say that I am happy. I am kind of tired of doing the same compound lift based workouts and...

SwagenGTI‎, 01-17-2020 01:49 AM
Yesterday, 05:00 PM Go to last post
20 1,227

need advice on my split

after some research i've come to the conclusion of doing a split that looks something like this : Day 1: Back, biceps, forearms - Day 2: Chest, triceps - Day 3: Rest Day 4: Legs - Day 5: Shoulders , traps- Days 6-7: Rest

reeseGYMRAT‎, Yesterday 02:28 PM
Yesterday, 02:49 PM Go to last post
1 150

Post How many calories am I really burning in the gym?

Hello there, my first post here. :) So, a month ago (december 2019), I finally decided to start with my weight loss after 4 years of doing nothing and its going pretty well, losing around 1.5 - 2.2lbs per week with a ~1900 kcal diet. Current stats: - 238lbs - 5'9"

Davezor96‎, Yesterday 09:01 AM
Yesterday, 02:08 PM Go to last post
4 286

Question 5x5 reg park

So I’ve started the reg Park 5x5 but in the 2nd week I’m stuck on my incline press at 145lbs.Ive successfully completed the sets with 140 but can’t complete with 145.Also in the program it says add 5 lbs to upper body exercises when u complete all sets reps.Also my starting weight is 143lbs I’m...

Prime2323‎, 01-20-2020 08:17 AM
Yesterday, 12:05 PM Go to last post
11 484

Replace squat on SS

I tried Starting Strength a few times years back and decided to stop after about 7 months, basically having almost completed the workout program. I would like to start again from scratch but I was wondering on thoughts about substituting the squat. I had issues with my knees, which was the...

Sun tzu‎, Yesterday 09:18 AM
Yesterday, 11:40 AM Go to last post
4 242

Routine Without knees

Hi, recently injured my knee and cant really do squats/leg extensions so ive merged legs in with back (from an upper lower split before) but this means I have been doing arms 4 times a week (bi's then tris then again) is this routine ok? 1: Dumbbell BP Shoulder Press Incline BP Incline...

yka1‎, Yesterday 02:06 AM
Yesterday, 08:39 AM Go to last post
2 284

What do you think of this workout day?

Hey everyone, I've got help from a professional bodybuilder and he created me this workout program. I am only sharing one of the days I should have accomplish. Seem exhausting to me. What do you think? Dumbbell Bench Press 60s (x12-10-10-8) Seated Dumbbell Shoulder Press 60s...

youcanever‎, Yesterday 03:11 AM
Yesterday, 06:38 AM Go to last post
2 266

Thumbs up I need your advise guys

Hello, i hope i can get some good advises from community here on my subject. i am looking to start bulking and i am a subscriber and have access to all their programs, what i have in mind is training muscle group two times/week and i am aware that the best out there is either...

tarek121282‎, Yesterday 06:21 AM
Yesterday, 06:28 AM Go to last post
1 200

Full-body Workout

Hi, new to this forum.. Doing a workout routine for nearly a month, is that look good? squats 4x8 harmstrings 4x8 calfs 3x10(2 times a week) bench press 4x8 latpulldown machine 4x8 barbell shrugs 3x8 shoulder press machine 4x8 reverse pec dek fly 3x8 concentration curl 3x8 rope push down 3x8...

Denissy‎, Yesterday 04:32 AM
Yesterday, 05:00 AM Go to last post
1 242

Progressing faster on a beginner routine

I keep hearing that beginners will progress faster on a good full body X 3 program such as All Pro or Fierce 5 novice. I just realised that the upper lower 4 day split I started on three weeks ago is very similar to the Fierce 5 intermediate. Before then I have sporadically done various workouts...

MSammon‎, 01-19-2020 03:04 PM
Yesterday, 01:31 AM Go to last post
6 547

Minimalist push pull routine for novice

So Im totally out of shape and looking for a decent strength routine, I'm 5 10 and weigh 240lbs. I'm really doing this for my own benefit/enjoyment along with looking to lose weight and gain some muscle. Ive done a lot of reading on routines, full body, upper lower, push pull, push pull legs and...

Benson1990‎, 01-20-2020 03:16 PM
01-20-2020, 07:36 PM Go to last post
3 327

leg workout feed back

HI everyone, My main goal is to strengthen my legs, particularly my quads which i was told were weak a couple of months ago when i did the biodex test after returning from a hamstring tear. i have decent size in my quads so i was shocked to hear this and fully expected the test to show that my...

Darragh85‎, 01-19-2020 01:06 PM
01-20-2020, 04:01 PM Go to last post
2 435

BodyFit App Feed Bodyspace?

If I use the BodyFit app, will it send my workouts completed and details to my Bodyspace profile? Thanks!

shutternick1‎, 01-20-2020 01:35 PM
01-20-2020, 01:35 PM Go to last post
0 242

iPhone App Problems

Hi All, i have been using the BodySpace iPhone App for a few years now and i love it. Recently i started experiencing problems with loading previous workouts, saved workout programs, and previous reps and weights. It seems the app is unable to communicate with the server (DB) to load anything....

miamimj‎, 01-20-2020 01:28 PM
01-20-2020, 01:28 PM Go to last post
0 248

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