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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 2,482,782

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, 02:39 PM Go to last post
8,137 1,279,921

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 1,168,963

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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2,955 991,347

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
945 740,664

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
671 615,825

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
09-06-2019, 12:41 AM Go to last post
72 212,300

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
269 Pages
1 2 3 4 5 ... 269
04-05-2020, 05:45 AM Go to last post
8,041 1,617,086

Broad Shoulders - How to get them

Obviously broad shoulders are good looking and attractive. However I do not possess them. I realize there is nothing i cannot change my skeletal frame. But i desperately need to know what I can do to widen them. Please, any excercises or just assurance would be welcome, i have a basic...

BillGill‎, 11-02-2001 05:38 AM
2 Pages
1 2
03-28-2020, 05:06 PM Go to last post
37 364,130

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
9 Pages
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Yesterday, 01:35 PM Go to last post
245 52,291


Ive been on Madcows for a while now. Trying to bulk till around February or March, then cut down. Im looking for something more size oriented that will let me maintain my strength. Has anybody tried PHUL or PHAT? My plan was to try PHUL for a month or two and then I was going to switch to PHAT.

NiploMo‎, 11-15-2014 05:50 PM
03-22-2020, 10:03 PM Go to last post
9 14,382

Unhappy gaining muscle and abs for someone who had a spinal fusion

I am 18 years old and 7 months ago had spinal fusion surgery L5-3 after falling off a cliff . I am told i can't do heavy lifting. has anyone ever had a fusion? i still sometimes feel a little pain in my knee and leg but nothing i can't walk off. Anyways is it possible to gain muscle mass with out...

Dropperman12‎, 08-10-2012 07:29 AM
03-26-2020, 11:30 PM Go to last post
7 9,377

Coronavirus propaganda and hype

Hey i didnt know where TO post this so i apologize if this is the wrong thread but do you guys give a **** about corona virus and stay home or do some of you live snd die by the gains and just go to the gym regularly? My gym closed for 2 weeks my ass started panicing that i Will lose gains.. Thank...

Advice1998‎, 03-15-2020 05:55 AM
3 Pages
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03-23-2020, 04:01 AM Go to last post
70 7,334

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
2 Pages
1 2
03-26-2020, 09:40 PM Go to last post
36 7,001

Only the last reps count in moderate-high rep ranges

Just wanted to share this from some articles I read that has completely changed the way I lift. I'd say the most important thing when lifting is HOW rather than what. If you are using a weight that's less than 85% of your RM, only the last 5 or so reps count if a beginner and about 7 if elite....

Animal2692‎, 03-23-2020 07:29 PM
4 Pages
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03-26-2020, 05:26 PM Go to last post
99 4,580

Poll Poll: What was your end weight on the squat after finishing Starting Strength?

Please, only answer the poll, if: 1. You are a man. 2. If you started the program after your were 18. 3. If you finished the program before you were 50.

Sun tzu‎, 03-02-2020 12:47 AM
2 Pages
1 2
03-20-2020, 11:32 AM Go to last post
38 4,548

Calisthenics home workout for anyone wanting to try it

Been seeing a lot of people making threads due to the coronavirus asking for a home workout routine. I decided I'm going to help and share my personal routine for anyone willing to give it a shot. There are some things you'll need first. 1. Weight vest 2. Gymnastic rings 3. Parallettes 4....

Animal2692‎, 03-26-2020 06:10 PM
2 Pages
1 2
03-31-2020, 04:45 PM Go to last post
32 3,987

Home workouts?

I live in the UK and the government have just announced all gyms will be closed at midnight tonight for the foreseeable future. I am just over a consistent month in to my gym journey and now I won’t be able to go from tomorrow. My current programme I am following is the fierce 5, I am...

SBB1‎, 03-20-2020 10:27 AM
03-26-2020, 09:12 AM Go to last post
17 2,814

Too weak to squat - Home kit and ideas for Covid Gains

For whatever reason I cannot squat. I have COPD but at the Gym was gradually building strength using machines to protect my CNS from causing a flare up. The plan was to seated leg press until I was able to easily air squat and then towards weighted squats / front squats etc. Now with the...

Stormbitch‎, 03-26-2020 08:18 AM
04-03-2020, 07:34 AM Go to last post
17 2,704

Low volume = thoughts?

Recently i've been reading up on an apparent trend in fitness, inspired a bit from advocates of low volume style routines. It's a method that basically involves one warm up set with the lightest weight possible, typically just the bar or handles and you rep it out pretty high - and then weight is...

TheShadowMan‎, 03-26-2020 03:13 AM
2 Pages
1 2
03-28-2020, 05:15 AM Go to last post
45 2,537

No rest day program

I've found something that works for me. In 30 days I've only had 3 rest days for reasons outside of physical reasons. It's LEGS, PUSH , CARDIO/ABS/GLUTES, PULL. Repeat. LEGS: Squat 5x5

YokaiLift‎, 03-11-2020 01:08 AM
03-18-2020, 08:41 PM Go to last post
9 2,298

What kind of Splits you guys follow

Just wanna know what is you guys favorite splits

Advice1998‎, 03-14-2020 09:05 AM
03-17-2020, 07:47 AM Go to last post
27 2,256

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

What should i fix about this routine

Can you critique this? Thank you PPL Push: BENCHPRESS 5x5 DB Incline bench 3x8 DB SHOULDER press 3x8

Advice1998‎, 03-12-2020 01:13 PM
2 Pages
1 2
03-13-2020, 07:00 PM Go to last post
38 2,079

PPL split advice

I want to focus on hypertrophy while still making some progress on my numbers. Any suggested changes for exercise selection or volume, especially where cumulative fatigue and overtraining become a concern? Pull A Deadlifts: 3X3 Bent-over Rows: 3x8-10 Weighted Pullups: 3x8-10 T-bar Rows:...

StillbornSoul‎, 04-01-2020 06:29 PM
2 Pages
1 2
04-05-2020, 07:35 AM Go to last post
35 2,051

Under Coronavirus Lockdown, need a full body home routine.

Hello, as the title says, I'm currently on Coronavirus lockdown in Denmark and for the next 2 week's at least I must work out totally at home and I was hoping to slow down the loss of muscle during this time I can't go to the gym. So could anyone recommend some good home workout routines which I...

Sqweebo‎, 03-12-2020 11:44 AM
03-16-2020, 07:42 AM Go to last post
13 2,011

Bowflex for Bodybuilding?

Hey Folks - My gym is now closed in light of the coronavirus pandemic and there is a possibility the restrictions could continue for another year. I’m exploring options for a home gym that will help build mass or at least maintain it. If you have had experience with a Bowflex, please let me...

craig2020‎, 03-18-2020 09:20 PM
03-25-2020, 07:47 AM Go to last post
8 1,954

Side/rear delts daily

Has anyone tried this with success. I’m doing it regardless as an experiment, but I’m curious about others’ results. Nothing crazy just 4x10-12...6 days per week. Facepulls from different angles and different variations of light lateral raises. Not going to failure, just working on mind muscle...

George2100‎, 03-10-2020 12:04 PM
03-16-2020, 07:15 PM Go to last post
11 1,803

Strange program has you alternating curls, rows, and pulls up everyday?

I can't post links. To see the entire program, google 8 Week Powerbuilding DUP 5.0 This program is strange. The way the core lifts are approached seems okay to me. I feel like it's a long cycle that won't result in an amazing increase in 1rms. That's not the focus though. Powerbuilding obviously...

Bailout987‎, 03-30-2020 08:55 PM
04-04-2020, 11:18 PM Go to last post
13 1,791

Smile What is the exact time to start workout

suggest me what is the exact time to start workout

themadisonvibe‎, 03-09-2020 02:01 AM
03-16-2020, 12:31 PM Go to last post
13 1,763

Corona Virus Routine

I'm 20 years old 6ft1, 165lbs and I want to build mass. I've been training for a few months but I'm still a beginner (only bench 135 x5) I was was picking between fierce 5 and The Vinking's Bare Bones routine. Which one is better? I was going to pick the Bare Bones full body because it has...

joaogil1999‎, 03-29-2020 11:26 AM
03-31-2020, 02:42 PM Go to last post
2 1,744

Thoughts on my Chest & Back day?

been working out for a few years now & this has been my go to for a while now, made crazy fkn gains off of it. i respond to a lot to high volume so that’s why there’s so much. thoughts and opinions?? warm up with pull-ups, lat pull downs. get blood following. * 4x 12x10x8x6 * bent over...

Cclin1‎, 03-14-2020 10:58 PM
03-17-2020, 12:47 PM Go to last post
4 1,738

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