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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 07:53 AM
279 Pages
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8,354 1,342,269

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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Yesterday, 04:41 PM Go to last post
675 661,308

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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07-06-2020, 10:53 PM Go to last post
684 1,210,880

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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06-22-2020, 09:33 AM Go to last post
949 792,434

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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2,967 1,036,103

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
06-20-2020, 11:55 PM Go to last post
79 239,499

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 2,546,397

Thumbs up Out for a year. Starting again with lifting. What to do? Compounds or split?

Hello fellow lifters. I had been training for a while and had a decent amount of muscle and was starting to get there I had an injury at my shoulder and now after a year it finally doesn't hurt anymore and I can start again. So now I'm just doing the basic stuff like curls. Kickbacks. Lunges...

gerome1989‎, Yesterday 12:07 AM
7 461

Which Program Should I Switch to?

I've been overweight a lot of my life and recently got into better shape. I've started eating a lot healthier and working out, but realistically I probably have no idea what I'm doing. 20 year old male, about 5'10" (181cm), 143lb (65kg) recently dropped some weight Diet is volatile, I need to...

SANTAN14‎, Today 12:24 PM
10 250

Arrow Which 3-day program would you recommend?

hi, I can go to gym for 3 days. Which 3 day program would you recommend for me ? I can 5reps bench 77kg- deadlift 100 - squat 80 - ohp 50

apotefe‎, Today 05:29 AM
6 234

Havent slept for 4 hours and I cant do it

I'm new here and I dont really know how this forum works but I cant sleep for some reason and I need help, any tips for sleeping? Thanks.

SeanAjamy‎, 07-04-2020 04:27 PM
7 767

What intermediate program can you recommend me?

Lifting for 1 year now Weight: 93kg (20% body fat, but looking to bulk up for 3 months from now, then cut) PRs: DL: 200kg, Squat: 170kg, BP: 140kg I have been running many PPL vatiations up to this point, some of them really bad, some more decent. I feel like I didnt find my strength/size...

AndyBendy‎, Yesterday 01:37 AM
Today, 03:50 PM Go to last post
10 549

Beginner Here

Hi all, I hope you are well. I have read a lot of stuff on this forum the past few days, and would like some feedback on what I am doing right now, and to explain some of my background in DETAIL to help. So back in February 2019 - July 2019. I had no clue about what I was doing. I went on a...

HelixFuse‎, 06-28-2020 11:20 AM
Today, 12:02 PM Go to last post
28 1,886

Unhappy Beginner bodyweight help.

Hi people! I've recently started with bodyweight exercises after bein pretty much sedentary for 5 years. I got multiple herniated discs from my last job and well... Whatever, i'll spare you the full- life biography. The only equipment i've got is two 12kg kettlebells and a pull-up bar i can't...

Snailferno‎, Today 10:55 AM
1 95

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
15 Pages
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Today, 08:22 AM Go to last post
420 95,306

Post How to you guys feel about a Upper/Lower 6 day split?

The last year I've done PPLx5 and I love it but during the quarantine I switched to full body x3 and have seen great gains. I just hate doing legs with upper body. I'm thinking of taking the same amount of volume from my full body x3 and splitting it up into an upper / lower x6 split. Thoughts?

xSKoRM‎, 06-29-2020 07:00 PM
Yesterday, 11:40 PM Go to last post
17 1,610

A Good Cardio/Conditioning Workout

This is not meant for Strength I do my Strength training later in the day, but I really need to add some Conditioning that is not as boring as walking or running. So I was thinking of doing this routine. 15 Minute AMRAP - Trap Bar Farmers Walk 40meters (135lbs) - Sand Bag Over the Shoulder ...

fairbjosh‎, Yesterday 08:56 AM
Yesterday, 02:24 PM Go to last post
8 354

Which workout to do after rest day?

I've been doing this routine for a while, usually I just choose whichever workout I feel like doing on the day following my rest day. But would it be more effective to choose one workout over another for Tuesdays workout? Monday: OFF Tuesday: Arms/Legs Wednesday: Chest/Back/Abs Thursday:...

mrbladedude‎, 07-06-2020 02:10 PM
Yesterday, 10:42 AM Go to last post
6 487

The arms legs and no torso look!

I am on around work out 55 - building numbers up on Press Ups. And firming up slowly the busoms. I do Squats Press up Ring Rows Every other day - so full body programme - I am oldish and have no equipment.

Stormbitch‎, 07-06-2020 11:09 AM
Yesterday, 01:42 AM Go to last post
2 456

Thumbs up Planning my Dumbbells / Bench routine + Diet

Hello, I wonder if you could help me planning my dumbbell/bench routine and also my diet. I dont know if you know anybook or posts where I can learn the basics, how to chose the right exercises, the appropiate food and everything. I have 40k dumbbell set at home and a bench and Im planning to buy...

lancelotalva‎, 07-06-2020 10:58 AM
07-06-2020, 04:15 PM Go to last post
4 433

Question about Visual Impact Program?

Has anyone heard of or completed the Visual Impact Muscle Building program by Rusty Moore. I’m really interested in it, but I would like to hear some reviews first before I decided to do it. Thanks much and have a Great 4th of July weekend all!

rnickel17‎, 07-04-2020 09:33 PM
07-06-2020, 11:10 AM Go to last post
4 671

Feedback on my plan would be really Appreciated

Hi everyone, I have made a workout plan and been following it for about a month now. Age: 17 Height: 174cm Weight: 71.5kg I have access to a power rack with cable machine and have barbells and dumbells. I am doing it 3 days a week with a full body programme. The number of reps...

Z4MSupreme‎, 07-02-2020 07:46 AM
07-06-2020, 07:57 AM Go to last post
10 994

Working the "weak" muscle group twice a week?

Hi, Title says it all basically, since i have a small chest (defined but no mass in it especially the upper part), would it be a good idea to work on it twice a week? Would it be a good idea to work out any "lagging" muscle group twice a week until you get the desired results? P.S i ve...

Marcello97‎, 07-06-2020 07:05 AM
07-06-2020, 07:21 AM Go to last post
3 425

Thoughts on this beginner 3 days full body workout ?

DAY A : Deadlift - DB Bench press - Lat pulldown (medium grip) - Cable fly (upper and lower) - Seated cable row (wide grip) - Seated DB laterals - DB curls - Rope pushdown . DAY B : Squat - DB Bench press - Lat pulldown (medium grip) - Cable fly (upper and lower) - Seated cable row...

ahmedjrai‎, 07-05-2020 04:50 PM
07-06-2020, 05:28 AM Go to last post
4 585

4 day Split. Push/Pull 2x a Week or Bro Split?

Ok so... I'm prone to paralysis analysis and I've done a doozy on myself this time. Previously, I had been running a split similar to Dorian Yates Upper Lower (actually, he ran a torso / limbs split Monday - Wednesday - Friday). While I enjoyed it I wasn't keen on how long the sessions were and...

wickedsushi‎, 07-06-2020 01:41 AM
07-06-2020, 02:36 AM Go to last post
3 498

Delayed Onset Soreness/changing it up

Hi there! I'm new to the forum, so welcome; please let me know if this post is in the wrong section. To briefly introduce myself; I'm 36 and probably an "intermediate" weightlifter. I've been working out since I was 18, at times seen some quite good results, but never really taken it to the next...

benwainwrightuk‎, 07-06-2020 12:14 AM
07-06-2020, 12:21 AM Go to last post
1 435

At home 5 day split workout

I'm 5'10.5", around 20ish percent body fat, 177-180Ibs, 17 years old, eating at 1850. I am struggling to notice improvements from my current 4-day split and it just isn't working for me. I have more time to workout now and I'm struggling to find/create a 5 day split workout at home. I have...

mattbodey‎, 07-05-2020 11:03 AM
07-05-2020, 01:43 PM Go to last post
9 615

33m/170 lbs...I'm a bit lost, need help on what I should be doing.

A couple years ago I was at 220 lbs. I dropped down to 160 lbs purely from diet changes and going to martial art classes 2-4x a week. Never lifted a weight or did any running. Here’s a key thing, my arms/legs were super skinny during my 220 lbs, so the entirety of the weight was mostly on my...

BrownAndPound‎, 07-05-2020 09:21 AM
07-05-2020, 09:48 AM Go to last post
2 553

Resting heart rate variations

Not sure where to post this but what is normal when it comes to resting heart rate changes? For example mine ranges between 56-62. Should I be concerned when it goes up? Like is it related to overtraining?

paycheck‎, 07-05-2020 07:37 AM
07-05-2020, 08:39 AM Go to last post
1 545

Searching for a plan that covers a lot.

Looking for more of a long-term plan here. Doesn't have to be an exact plan, but I've been failing at this for 4 years. I always bulk and get stronger, but lose my endurance. Then I cut and improve my endurance, but I lose my strength. I want to a program that will help me build mass slowly,...

BigGriff85‎, 07-04-2020 06:47 AM
07-05-2020, 08:09 AM Go to last post
6 817

How’s my routine?

I have 3 different days i cycle. Day 1 (legs) Squats 3x8 Calf raises 4x8 Leg press 3x8 Leg curl 3x8 Day 2 (chest) Bench press 3x8

buckbike‎, 07-05-2020 02:28 AM
07-05-2020, 07:08 AM Go to last post
3 698

I'm very lost

Hi all, I'm pretty new to all of this - while I did do some working out (mainly those stupid 10 minute workouts you find online), I've only been taking it seriously for the past 3 or so months. The issue is, I can't seem to stick to one thing because I don't really know what I should be doing....

Spinachsoup‎, 07-04-2020 03:45 PM
07-05-2020, 02:00 AM Go to last post
1 633

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