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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 2,479,578

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, 07:16 PM Go to last post
8,131 1,276,705

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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671 613,223

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 1,166,737

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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2,955 988,980

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
945 737,996

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
72 210,724

"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
03-10-2020, 10:03 PM Go to last post
8,040 1,614,397

Post 40 years of skinny body

Hi everybody I've been watching loads of vid's on YouTube about body building and trying to work it out and i'm still in the same shape i was for all my life. I am not a rich person,i got few dumbbell and a barbell at home and try my best like an hour per day/four days a week. Please...

Ellpaso‎, 03-06-2020 01:27 PM
03-07-2020, 07:52 AM Go to last post
7 910

5x5 or 3x5 for cutting weight?

I have been lifting for just over a year, I was 170 but I wanted to cut down my weight because I have around 18% body fat give or take... I am currently 163 2 two month later and of cutting and Jason Blahas 5x5 is really killing me. I am wondering if it would be better to do Jason Blahas newer 3x5...

lukster81‎, 03-25-2020 09:36 PM
03-26-2020, 07:32 PM Go to last post
10 1,062

5x5 slowing me down?

i was recently doing a push pull legs style workout using 5x10 for my sets/reps. on my cardio days i was doing airdyne sprints followed by some boxing drills. ive read that many athletes utilize 5x5 to gain strength for their sport so i figured i would give it a try. 2 weeks into 5x5 (ramping up...

gwilacuz‎, 03-27-2020 06:32 AM
03-27-2020, 08:51 AM Go to last post
4 754

5x5 vs 4x8

Hey guys ive been currently for 2 Months following a 4x8 rep range snd up the weight when i can do 10 clean reps In bench for example then move up the weight and honestly ive seen better size gains doing this than 5x5....My question is does it matter if u do 5x5 or 4x10? For me i respond for size...

Advice1998‎, 03-22-2020 09:06 AM
03-22-2020, 04:20 PM Go to last post
5 832

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 6,958

A couple of questions about the 5/3/1 for power-lifting template

Hello, i've been running the standard 5/3/1 for about a year and decided to switch things up a bit so i took a look at the 5/3/1 for power-lifting template. This is one of the days: -Bench press, 5/3/1 sets/reps plus1 drop set of 10–15 reps (each set of bench presses should be supersetted with...

Vhalor‎, 03-04-2020 07:48 AM
03-04-2020, 11:04 AM Go to last post
2 404

Adapting Fierce 5 Intermediate for DB home workout

Was doing Fierce 5 Intermediate for a while with some good gains. Last workout in the gym before LA went on lockdown was Upper A. I’ve done my modified Lower A and Upper B at home so far so looking for some reds for Upper A (especially the best replacement for bench) and Lower B. I have...

MedicalAuthor‎, 03-20-2020 07:17 PM
03-20-2020, 07:27 PM Go to last post
3 793

Adjustments for home?

It’s corona time so gyms are closed. I was doing ICF 5x5 for the past 2 months but idk what to do now. I’ve got a pull up bar and can probably afford to buy some weights to throw in a bag to progress pull ups/push ups with. Anyone got any good home replacements for these: -Back squats...

Yayayayayaya‎, 03-21-2020 03:20 PM
03-21-2020, 04:00 PM Go to last post
1 624

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

Advice for a skinny upper body and fat lower body

Hello, I've finally decided to reach out to this community after not finding many other people who are experiencing what I am. I'm new here, so I hope this kind of post/format is allowed. Since middle school, I've had big calves, thighs, and butt, yet my chest, shoulders, and arms are really skinny...

jules1222‎, Yesterday 12:45 PM
Yesterday, 01:41 PM Go to last post
2 338

Advice for PURE strength

Hello powerlifters, I'm looking for the (assumingly) most fitting and optimal powerlifting program for me, to hit a set of goals for the big 3 lifts. Here's some info about me:I'm 20 years old, height at 6"5, weight at 247 lbs and I would guess my bodyfat to be around 20%I have these current...

UlrikN123‎, 03-18-2020 02:18 PM
03-23-2020, 02:10 PM Go to last post
9 1,697

Advice on 2 day a week training, back to back days

Hey my dudes. Long(ish) time reader, finally had to make an account to ask this question because I couldn't find direction anywhere else. I've been running Fierce 5 as written (using a few suggested alternate movements due to home gym constraints) for about 4 months now. I'm 36 and this is the...

harshmojo‎, 03-29-2020 09:03 PM
03-29-2020, 09:30 PM Go to last post
1 809

After the quarantine workout

Hi ! i have been using fierce 5 for 3-4 month (The Intermediate Upper/Lower) when the gym will re-open should i just reset my weight and continue into this or start the beginner program for 1-2 month before jumping into the Intermediate Upper/Lower ? stats bench = 225

Zatfo‎, 03-23-2020 09:32 PM
03-23-2020, 09:32 PM Go to last post
0 645

Unhappy Alternatives to deadlifts

So I've been making some pretty good progress in the upper body department and have been trying to work on my lower, but find that I put too much strain on my back when doing movements like romanian deadlift and any other deadlift. I'd like to avoid these work-outs and any others that put a...

RagingAsthma‎, 03-04-2020 06:50 PM
03-05-2020, 12:22 AM Go to last post
1 557

am I a novice or intermediate?

ok so a bit of background: I am 30 years old about 5ft 11. I have been lifting for 5 years or so but only correctly and properly in the last 2 years. (My form was off, doing rubbish workouts, diet crap etc etc) last year I hit 88kg bodyweight at about 24% BF (my diet was pants so I put on a lot...

themorganator4‎, 03-03-2020 01:13 AM
03-03-2020, 11:01 PM Go to last post
4 661

Am I overdoing it?

Forgive the username god know why it came out like that. Okay so long time lurker, first time Poster. Been working out 2 years with 1 year of that being me consistently hitting the gym and diet being on point. Recently pulled my groin, so after it healed I had my form checked and its fine so was...

cr7rp0kpsok‎, 03-14-2020 08:21 PM
03-15-2020, 12:47 PM Go to last post
5 915

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

Article: How to make gains without a gym

Seem very appropriate for these times...

SuffolkPunch‎, 03-23-2020 05:38 AM
03-23-2020, 05:38 AM Go to last post
0 654

At home workout programs/splits

So I probably missed someone already posting about this topic. But what routines and splits are you guys doing at home when you have very minimal equipment?

JDrakeBailey‎, Today 12:28 PM
Today, 12:47 PM Go to last post
1 33

Been using the same workout for 6 months now, time to change? Need advice (srs).

I've been training for about one year and two months now. I've gone from a start weight of 77kg to 92kg which ain't too bad. For the last 6 or so months I've been doing the below workout. Monday: Push Dumbbell chest press Incline barbell press Cable flyes Shoulder press Lateral raises

Slavbrahh‎, 03-05-2020 03:17 PM
03-05-2020, 07:33 PM Go to last post
4 863

Beginner - in a bad shape - help needed setting up a home workout schedule

Hi guys, this world lockdown made me thinking that I really should workout now. Too much eating and baking to kill the time haha.. Some information about me and the equipment at home Me Age: 28 Height: 1.80cm (5 feet 10) Weight: 80kg (177lbs)

TooFatRN‎, Yesterday 12:53 PM
4 361

Beginner workout routine for my GF.

Hey guys. My gf wants to start training but there's so much stuff out there, so I'm asking here for some proper guidance. She's a complete beginner and a tiny girl and wants to put on muscle&weight, so if you can push me in the right direction for a good complete workout (or some inspirational...

awefawes‎, 03-24-2020 01:53 AM
03-24-2020, 03:32 AM Go to last post
2 703

Beginner's Beginner - Help Me Create a Program

6'3, 280, need to get my act together before it's too late. Committed to eating better and making some lifestyle changes, but want to make proper use of equipment I have that's collecting dust. Have 2 adjustable dumbells up to 50 LBS each, and a foldable/incline bench. Pictures below. Would...

pugsood‎, 03-27-2020 05:36 PM
03-28-2020, 02:19 PM Go to last post
3 1,018

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

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