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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 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 2,482,209

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
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09-06-2019, 12:41 AM Go to last post
72 212,047

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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01-09-2020, 01:34 PM Go to last post
945 740,262

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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03-01-2020, 04:43 PM Go to last post
683 1,168,660

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
99 Pages
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2,955 991,010

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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04-02-2020, 05:17 AM Go to last post
671 615,423

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
272 Pages
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Yesterday, 12:02 PM Go to last post
8,133 1,279,360

Doing glutes on off day?

Im doing greyskull lp 3 days per week, usually M/W/F Id like to spend tuesday and thursday purely to focus on glutes, is this okay? Or will i have recovery issues from the squatting and deadlifting on usual workouts? Thanks

tropical94‎, 03-07-2020 03:56 PM
03-07-2020, 04:33 PM Go to last post
1 622

Thumbs up My new program

I'm new to the site and was looking for feedback on my new routine I designed Upper 1 Bench 4×8 Weighted dips 3-10 KB clean and press 4x5 Flies 4x12 Straight arm push downs 3x10 21s x 3 Abs and cardio

MathiasThyGreat‎, 03-05-2020 01:18 PM
03-08-2020, 05:21 AM Go to last post
20 1,449

Can't afford gym, what home workout to do?

I've been losing weight and going to the gym the last 6 months but now I'm unemployed with not even enough to pay rent & utilities so I definitely can't afford a gym. This will change when I find a new job but who knows how long that will take :/ In the meantime, and I know it's not the best...

M1nd0verMatter‎, 03-04-2020 06:43 AM
03-08-2020, 10:47 AM Go to last post
8 1,191

Smile Good hypertrophy program?

What is a good hypertrophy program to follow? Im planning to bulk next month. I'm planning to decrease weight and do slow movements with contraction as i noticed few lagging body parts during the cut (chest left and right bicep smaller) Looking for a good program which can be done in an hour or so....

Ram132G‎, 03-08-2020 06:50 AM
03-09-2020, 07:36 AM Go to last post
6 890

Smile Getting Started Help Request

Greetings, I am looking for guidance to getting started to be in better shape. I am looking for diet & workout suggestions in a gym, and what supplements I should get. My goals are to loose weight, tone, and build general strength. I do not have any knowledge on fitness. I consider my...

hunternavy90‎, 03-09-2020 02:22 AM
03-09-2020, 08:05 AM Go to last post
3 599

Exclamation Rate my Weekly routine (Gym Rookie) Shortcut to mass and leaning out

Hey guys the goal is to get as ripped as possible in the 4 months I am still very new to the gym and I'm hoping some of you could give me some pointers on if my routine is any good, things to adjust, etc. I'm 6'1" 190lb 20yr old male. Since I've started working out about 1 month ago I've noticed...

LouFerigno69‎, 03-08-2020 01:15 PM
03-09-2020, 01:36 PM Go to last post
12 781

Is it possible to gain strength by training 2 reps away from failure?

In case I stick with the same exercises overtime, can I gain significant strength by training at 2 reps away from failure? I’m doing exercises like Bench Presses, Squats and Lunges at relatively heavy weights but there is no power rack (or cage, I don’t know how you call it) in my gym.

Alexlarex‎, 03-08-2020 12:57 PM
03-09-2020, 08:42 PM Go to last post
12 1,054

Inconsistency of training

Hi everyone. I don't know how to describe but I'm kinda inconsistent with my workout schedule. Previously i follow Fierce 5, 3 time a week. But its hard for me to keep constant do 3 time per week. There is always excuse for me to miss my workout, eg: sick, work OT, etc. Most of the time i...

ZintoZin‎, 03-08-2020 07:40 PM
03-09-2020, 10:56 PM Go to last post
11 865

IG workout/rbnfitness

Has anyone here tried his plans and can vouch? I need to tighten my diet up but I’m making great progress in gains but also gained fat and just want to cut that back but keep the gains I worked hard for. I’ve seen the pics and the “validity” from his clients but they can be easily biased. Does...

Cristianm94‎, 03-06-2020 10:19 AM
03-09-2020, 11:05 PM Go to last post
3 947

Advice for a Newbie

Hey guys, Sorry if this is not the correct place to post this, I tried my best to find the most suitable place to post. So I have just joined the gym I am: -25/26 year old male -6ft -72kg

rr132‎, 03-07-2020 10:37 AM
03-10-2020, 01:02 AM Go to last post
8 1,099

Bench press deload/end bulk

Hi, I started a bulk mid january and have been struggling to increase my bench press, stuck at around 40kgx4 reps on Dumbbells and 85-90kg on barbell. Unsure whether to take a deload? few weeks ago switched to barbell but seems to stall as well. I also dont know whether I should end my bulk...

yka1‎, 03-09-2020 10:37 AM
03-10-2020, 08:12 AM Go to last post
3 659

best program to build curves? Beg/interm

Hello everyone, I am trying to decide what program I should follow to build curves (bigger lower body, hips, & Glutes, and upper body (back))? I have been doing weight lifting at home using dumbells for 2+ years (, and just recently starting lifting heavier and finally using a...

pilita01‎, 03-05-2020 08:51 PM
03-10-2020, 11:20 AM Go to last post
8 1,288

Routine question

Ok so first my stats are 6’, 202 lbs. Squat 265, overhead press 105, deadlift 265, bench 185, row 154. Lean body mass between 20-25 % I have issues committing to a routines, and tend to move forward to a new one to fast, or add accessories instead of going with the barebones. I am going to...

jt2915‎, 03-08-2020 03:03 PM
03-10-2020, 04:09 PM Go to last post
7 988

Operation Rise

Hey all, First off I wanted to say thanks to the devoted members of this community posting here in the spirit of helping others. It's given me the motivation to reach out and hopefully get some guidance so I can achieve my goals and at some point help others as well. The last time I was on...

jwayne42‎, 03-10-2020 08:59 PM
03-11-2020, 12:09 AM Go to last post
1 622

Fat gain when bulking. Cals or stalking on program the issue?

Currently doing 5/3/1 bbb. I’m 5’7 165 and bulking around 2800 cals. I’ve been lifitng for a little over 2 years and have made some nice results. This time around I’m noticing I’m gaining more fat then usual at around the same cals as before. What could cause this? Should I cut my cals little or...

bojanglez34‎, 03-11-2020 11:07 AM
03-11-2020, 11:45 AM Go to last post
1 555

How Much Longer Can I Run Fierce 5-Am I Still A Novice?

Hi everyone, it's been a while since I posted but I appreciate all the feedback everyone gave me when I was first starting out. Since I first posted around six months ago, I've been working on my form and trying to get my lifts up in Fierce 5 Novice. I reset many times and have managed to increase...

Beefstraw‎, 03-10-2020 08:41 PM
03-11-2020, 09:15 PM Go to last post
7 975

Went to bod pod now i have questions about a workout program.

Hi everyone! I really need advice on what to do moving forward. So according to my bod pod results. I am 5'9 169 lbs 20.8%body fat 79.2% lean Fat weight = 35.2 lbs Lean Weight = 133.7 lbs

bagsecuredtrice‎, 03-11-2020 08:11 AM
03-12-2020, 03:08 AM Go to last post
6 937

Project Mass

Hey guys, I’m on day 3 of Dr. Jacob Wilson’s Project mass. Does this program actually work? I’m solid with macros and how to do the movements. I’ve always been an isolation guy and I just want to know I’m not wasting time on the program. Obviously nothing will be over night. Thanks

dbullrider12‎, 03-10-2020 02:20 PM
03-12-2020, 10:47 AM Go to last post
6 1,166

Thumbs up Need some advices to correct my muscle imbalances.

As you can see my delts and pecs are not balance. My right shoulder is higher than the left. Should I focus more on my Right delts by doing lateral raises? What the best exercises for my chest to get in balance? thanks

user7ZTBPAZTPKE‎, 03-12-2020 09:56 AM
03-12-2020, 11:26 AM Go to last post
1 838

Anyone do forearms alone?

Greetings all. So I've trying to muster the strength to sign up to the local gym, but in the meantime, I've gotten myself a 5 litre water container, which is I think 5 kilos, and made a comfortable handle for it. I'm doing wrist curls and reverse wrist curls several times a day until burn...

spawnofmcleod‎, 03-04-2020 05:05 AM
03-12-2020, 03:10 PM Go to last post
11 2,144

Overdoing it? Underdoing it? What should I change?

Pull: 3-4 x10 Wide pullups 3x10 Bent over row 3x10 Seated cable row(Narrow grip/triangle attachment) 3x10 Facepull 3x10 Straight arm pulldown 3x8-10 Superset DB lat raise-EZ upright row. Push: 3-4x10 Flat DB bench

pigolbenis‎, 03-12-2020 04:35 PM
03-12-2020, 09:52 PM Go to last post
4 955

Post Boxing / Bodybuilding routine

So... Just finished bulking and have gone from 94 kg to 107 kg was aiming for around 110-115 kg PR's from 180 kg DL to 190 kg DL 80kg bench to 95 kg bench curl 7.5 kg each side to 10 kg each side. shoulder press 35 kg to 50 kg squat 100 kg to 140 kg I'm starting my cutting routine at the...

Retrillion‎, 03-13-2020 06:45 AM
03-13-2020, 08:41 AM Go to last post
7 871

Question Workout Routine / Calorie Surplus

Hello, I have created my account to ask some questions and receive some advice. I have started lifting 2 months ago. As I have only been training my upper body, as my legs are fairly built from playing sports, I have been training my arms, chest, shoulders and back. Although I always seem to...

CammySimmo‎, 03-12-2020 10:38 AM
03-13-2020, 11:47 AM Go to last post
7 930

Labral Tear in Hip need upper body only

I don't want to lose the progress I was getting. I cant do legs for at least 8 weeks. I just had PRP injections in my hip for a labral tear. This is my normal routine: 1. 4x5 then 2x AMRAP overhead bb shoulder press Deadlift bench press pendalay rows db seated lateral raise bb row

rlupescu‎, 03-13-2020 11:15 AM
03-13-2020, 12:12 PM Go to last post
1 724

Can't go to the gym for three weeks (Corona)

My country has decided to close all public establishments for the next three weeks, including gyms. Can't even go out to buy dumbbells and stuff, cause those shops are mandatory to close as well. I've been making great progress the last couple of months and would like to minimize the losses, so...

RestUnknown‎, 03-13-2020 01:10 PM
03-13-2020, 02:25 PM Go to last post
2 947

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