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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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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
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03-02-2021, 02:07 PM Go to last post
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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
9 Pages
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03-01-2021, 09:28 AM Go to last post
259 59,748

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
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2,997 1,168,698

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
24 Pages
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02-16-2021, 09:43 PM Go to last post
691 1,339,804

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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02-15-2021, 01:29 AM Go to last post
83 319,824

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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01-08-2021, 05:28 AM Go to last post
964 948,410

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 2,738,818

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, Today 06:10 AM
7 210

How do you change the start/finish time of a tracked workout?

Hi all, I'm a newbie here and just completed Day 1. However, it is showing it took me an hour longer than it actually did, I changed the time setting before I started but I don't think it adjusted the start time. Is there a way to change the start/finish times of a workout after it has been saved?

iTimBur‎, Yesterday 02:30 PM
4 232

Wrist Workout

I'm new to body building in fact I'm fat =(. However, I'm looking to get buff and I need to tips for working out my wrists. Can you guys link a video?

TheTexican302‎, 03-01-2021 06:05 AM
7 640

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 06:24 AM
3 Pages
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Today, 06:18 AM Go to last post
66 12,984

Myo reps

Who here uses myo reps and how did they work for you?

OldPapa‎, Yesterday 07:17 PM
4 234

6 day push pull?

Been playing around with programming lately, and have an idea in my head of doing a 6 day push pull (since frequency is king for natural lifters, plus work is gonna get stupid busy and hot soon). But instead of the usual set ups, I was thinking: Quads Row Vertical pull Triceps ...

BeginnerGainz‎, Yesterday 09:23 PM
Today, 05:28 AM Go to last post
4 261

Looking for calisthenics programs

Hello all, I do some strength training on MWF using Gray Skull LP app.. Twice a week I would like to add some calisthenics. Would this be advisable? Also, I’ve been wearing the web for calisthenics programs and cannot find anything usable. So many, lifting programs out there people...

czulsk‎, 02-27-2021 03:03 AM
Yesterday, 09:29 PM Go to last post
6 939

Best advice for getting to a normal weight

Hi All, Before lockdown, I was over 100Kg, so I built a Gym, started working out and eating right. Currently I'm doing a calorie deficit (eating 1400 calories per day + whatever I burn).. except Friday and Saturday when I have "cheat days" I alternate between core excersizes and chest/arm...

Ddle‎, Yesterday 09:22 AM
Yesterday, 07:06 PM Go to last post
4 325

Stupid question

Everybody can be forgiven for a stupid question now and again, eh? So there's more and more evidence that 70% or RPE 6 / RIR 4 is enough of a stimulus to promote muscle growth. Candito recently did a vid with DDS, Nuckols has been saying this for a while, RTS has been programming this for...

ECGordyn‎, 03-02-2021 06:55 AM
Yesterday, 09:28 AM Go to last post
20 817

Body composition scans accurate?

Last week I finished up my first week of weightlifting and I went and got a scan. Keep in mind I ate a meal waited an hour, worked out, then got the scan done. I've been using the Inbody scan. I am a 5' 6" 18 year old male for reference 2/23 I weighed 153.3 pounds, 67.5 pounds skeletal muscle...

ovat0‎, Yesterday 12:54 AM
Yesterday, 08:12 AM Go to last post
3 303

2 day push-pull - feedback

This is what ive been doing for 3 weeks now and really enjoy and find myself progressing nicely. A few potential mistakes to me is: 1 the 4 excercises for my back and only 1-2 for everything else, big imbalances or is the back that much bigger that the few extra excercises are okay ? 2 Bench -...

Fillip498‎, 03-02-2021 07:56 AM
Yesterday, 06:35 AM Go to last post
15 593

5 days a week workout - what do you do?

My current plan runs something like: Day 1 - Chest / Shoulders Day 2- Back / Arms Day 3- Legs off Day 5 - Chest / Shoulders Day 6 - Back / Legs off

TheWogmeister‎, 03-02-2021 07:51 AM
03-02-2021, 08:54 PM Go to last post
4 476


Will an hour of aerobics the day after a heavy workout screw up recovery?

OldPapa‎, 03-01-2021 01:19 PM
03-02-2021, 08:48 PM Go to last post
10 657

Question Any decent home workout plans?

Short: I have my body and adjustable dumbbells. Is there a routine I could do every other day for a few months or more? Long: I have been trying to recover from medical problems and happy to say I managed to build enough work capacity to walk over an hour almost everyday. Most of my...

MSKFAHIM‎, 03-02-2021 10:35 AM
03-02-2021, 03:57 PM Go to last post
5 401

? about abs progression

Hello, Over the past few months I've added 20 lbs and have gone from 14% body fat to 12.2% but I only see my abs very very faintly and if it's in a particular lighting. My question is do I need to lose more body fat for them to show or gain more muscle in the abs area...Is working out the core...

learningtheway‎, 03-02-2021 02:49 PM
03-02-2021, 02:58 PM Go to last post
1 271

Will adding more muscle make body fat look better?

I'm 189IBS, quite a fair bit of body fat id say but not enough that it covers my muscle mass. I was wondering if bulking more muscle will make my body fat look somewhat better? My chest is quite fleshy, I am really lifting hard for my chest, I just don't know why whether to add more muscle than...

Cammg95‎, 03-01-2021 03:03 PM
03-02-2021, 06:24 AM Go to last post
17 848

Will Tennyson program

I found Will Tennyson on YouTube who has an interesting looking program. It's a 4 day split consisting of two days of legs/shoulders/tris and two days of chest/back/bi's. He has a video on it and it's as folows: Day 1: Bench Neutral grip pull up Incline db press

SteveMcs‎, 01-07-2020 11:25 AM
03-01-2021, 05:26 PM Go to last post
17 6,466

Too much volume for a 4 day push pull?

Saw this on r/weightlifting by junkrat24 and saw that the dude had stated that it wasn't enough volume I responded to him and was surprised that he wasn't getting overworked and that I would suggest taking out a few of the compound exercises but it seemed to no avail What are your thoughts? ...

schoolstrength‎, 03-01-2021 12:36 AM
03-01-2021, 01:51 PM Go to last post
7 717

Back in the gym after many years.

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Mr.Bill‎, 02-05-2021 03:24 PM
03-01-2021, 01:28 PM Go to last post
8 2,717

Question for you guys who train mostly for hypertrophy

What progression method do you use on your main lifts and isolations? As hypertrophy is an very easy given adaptation, has me thinking that it dont really matter as long you are increasing reps/weight when things get to easy and you fall out of that overload threshold (0-4 rir) What progression...

MacBody96‎, 02-15-2021 05:03 PM
03-01-2021, 12:06 PM Go to last post
26 2,609

Crossfit and weight training

Hi there, I have been practicing CrossFit for the past year 3 times a week and I stopped doing weight training. Although my cardio and range movement improved, I lost strength. If I quit Crossfit and return to weight lifting quickly I will lose the range movement and cardio. Given that I have 3...

GonzaloSP‎, 03-01-2021 07:00 AM
03-01-2021, 07:02 AM Go to last post
1 504

I am a new bird

Hi every one

henry9631‎, 03-01-2021 05:10 AM
03-01-2021, 07:02 AM Go to last post
1 536

4 day split - lots of exercises

Hello everyone. Looking to organize a 4 day split with legs and abs not being included (separate day). I would like to keep it M, T, TH, F with WED being dedicated to legs and abs Exercises I would like to include: Chest: INCLINE BENCH (TWICE A WEEK), INCLINE FLYS, FLAT AND DECLINE BENCH...

die_kruzen‎, 02-28-2021 08:16 AM
02-28-2021, 10:56 PM Go to last post
8 749

Kettlebell Program (Needing expert advice)

Hey everyone! So, I've never done any weight training in the past, only bodyweight and nothing for any considerable length of time. I have also never attempted to follow any sort of exercise program before. So... yeah I'm a 29 year old (male), 5' 10", 135lb newbie. With all that said; My wife and I...

Animag771‎, 02-27-2021 10:24 PM
02-28-2021, 09:49 PM Go to last post
3 794

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 11:27 AM
2 Pages
1 2
02-28-2021, 08:10 PM Go to last post
47 2,545

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