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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
289 Pages
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Yesterday, 12:25 PM Go to last post
8,640 1,423,058

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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10-23-2020, 08:05 PM Go to last post
688 1,267,244

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
100 Pages
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2,987 1,093,659

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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09-30-2020, 06:31 PM Go to last post
678 717,946

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
09-08-2020, 09:44 AM Go to last post
80 274,148

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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09-01-2020, 05:52 PM Go to last post
956 860,358

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 2,630,460

Closed Gym - How to effectively workout at home?

Hi guys, title says it all. I have been lifting for a couple of years now, I was on 5/3/1 and was finally getting some good strenght gains but the italian government just closed the gyms. I own a 15 kg a 10 kg and a 5kg dumbbell and some pretty good power bands (100 kg resistance), is there...

Polst89‎, Today 10:18 AM
1 55

Question How to build legs with lower weight

Hello, i need advice. My local gym is closed because of covid, so i train at my basement with what i have. I have problem with squats. Im not very strong, but im progressing and for squats i always did 4 sets and 8-12 reps with now around 280 pounds (130 kg) squat and 3 minutes rest between sets....

wariorpolni‎, Today 09:31 AM
2 82

Is doing full body weight lifting in one day bad? Help please.

Little less than 3 months ago I started lifting. I'm trying to come up with an exercise program for myself. My job requires 12.5 hour days and it's a 2 week schedule of off/on days so it's hard to work out like I want. I never rest between sets. I do one body part with a different body part as...

RaymondSmuckles‎, Today 10:21 AM
Today, 10:26 AM Go to last post
2 54

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 02:00 AM
20 Pages
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599 149,841

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 08:47 PM
6 Pages
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151 16,220

I feel like I got hit by a truck

I hit the gym two days ago for the first time since the pandemic was starting. I've got extreme DOMS on my arms, chest, elbows?, and shoulders. I use to lift regularly for a few years and had DOMS but never anything like this. I feel like a 75 year old man with arthritis (what I imagine that to...

Rhet000‎, Yesterday 11:48 AM
Yesterday, 11:42 PM Go to last post
6 296

Exclamation Body like Spider-Man but Goal is Thor: Help!

What's up fellow gym goers. Im fairly new to this forum and I am looking for some genuine constructive criticism. I am 6'4 and roughly 185lbs. I have been working out for about 10 months. I started out as a total stick (see first pic for reference). My workout program has been Push, Pull, Legs,...

TallandLanky01‎, 10-23-2020 12:07 PM
Yesterday, 11:28 PM Go to last post
5 460

my chest is more build now but I cant do much pulls ups?

So I did get stronger and I do pull ups but I can only do about 3 or 4 before I stop and I take a break for 30 seconds and do again but this time 3 and repeat 3 etc... How long will it take so I can do more then 3 pull ups? Like I mention my chest is more build now and you can feel my chest is...

helpmeout1‎, Yesterday 04:20 AM
Yesterday, 08:34 PM Go to last post
4 368

Minimal-equipment full body home routine for COVID: pushups, pullups, t-bar deads?

I live in an apartment without much space, but I could plausibly fit in perhaps one piece of workout equipment. I'm trying to devise a simple routine that hits everything. If I can track down a cheap hex bar on Craigslist, would pushups, pullups, and hex bar deadlifts hit pretty much everything?...

bulldog91‎, Yesterday 06:38 AM
Yesterday, 06:57 PM Go to last post
4 305

Just about to start working out - need advice

Hello. I'm 22 years old and never been seriously working out before. I've been playing some sports, basketball and such, from time to time, but without some serious exercises or gym. So, I want to get started, for as long as it take, and I'm going for aestethics mostly. What I'm afraid is that...

equalize101‎, Yesterday 12:43 PM
Yesterday, 02:54 PM Go to last post
3 241

Is my push/pull solid?

Hi everyone! First time here. I created a push/pull/legs routine based on coolcicada’s and made my own personal adjustments based on his and what I’ve seen from others on here. Just would like some feedback! I will be doing it twice a week. Legs are solid, I just need feedback on push/pull....

steven318‎, 10-23-2020 01:51 PM
2 Pages
1 2
Yesterday, 01:37 PM Go to last post
34 896

Please critique my PPL routine

About me: 36m, been lifting for a few years. Am looking to gain mass, more about size/aesthetics than powerlifting but looking for both. Am doing PPL that tries to have a heavier compound at the beginning, supported by accessories. Below is a routine I have been on since getting back into the...

Dallan84‎, 10-23-2020 08:09 PM
Yesterday, 06:34 AM Go to last post
2 352

Please advise

Hello, I have signed up today. I request experts to help me with my question. I am 22 Years Male Height - 5' 11" Weight - 102 KGS. My problem is I have fats on chest, making me feel embarassed when wearing T Shirt etc.

AT128‎, 10-23-2020 10:24 PM
Yesterday, 01:16 AM Go to last post
3 357

Adding a calisthenics workout?

Disclaimer: calisthenics got me through quarantine and I learned to love the unique benefits they offer, the strength gained from them carried over into all my lifts, even my deadlift which after months of no gym was up by 20 lbs when testing it. So currently my routine consist of a heavy upper...

BeginnerGainz‎, 10-22-2020 07:31 PM
10-23-2020, 07:46 PM Go to last post
6 496

Upper Lower/PPL/531???

Hey everyone been a long time since I've been on these forums. I've been poking around looking for a new routine. Ive been using FitBod pre pandemic for a year but now that I'm back in an actual gym I want to get back to something that's more intense. In the past I've done Upper/Lower, PPL,...

Amnak‎, 10-21-2020 06:29 PM
10-23-2020, 07:04 PM Go to last post
2 575

Hypertrophy program wanted

Basically coming from coolcicadas PPL, I feel like something new. Any other popular programs on this forum? I was looking at a thread that had a chit ton of links but most pages were deleted, sorry for the generic post

kauseemcee‎, 10-21-2020 11:37 PM
10-23-2020, 07:01 PM Go to last post
1 668

Lightbulb Driving 30 minutes everyday to my nearby gym!?!!

Should I just go ahead and drive to a gym that’s 30 minutes from my house everyday!!?! I love bodybuilding and don’t want to ruin my progress with my coach but at the same time I’ll burn through gas like crazy since I’m training pretty much everyday and I’ll have to sacrifice a lot more gym time...

Kev331‎, 10-21-2020 07:42 PM
10-23-2020, 06:50 PM Go to last post
6 709

Hockey + PPL Plan

Hey Guys, I’m following nSuns 5/3/1 6 day plan and also play hockey in college. We are only skating 3 times a week but with lifting 6 days i feel very fatigued. Would it be best to switch to doing the nSuns 5/3/1 3 days a week and upper/lower 2 days? Thank you!

userYC7SWVMQOAI‎, 10-23-2020 11:06 AM
10-23-2020, 06:47 PM Go to last post
2 349

Programming question on Back development

Hi, This is a "programming" question but let me know if it should be a different sub. I've been lifting and reading lifting forums for about 19 years. Over that time the mainstream guidance has changed, so I'm curious what the more modern thinking is now. Vertical vs Horizontal pulls...

NomadNA‎, 10-22-2020 10:03 AM
10-23-2020, 11:38 AM Go to last post
5 603

Fitbod app

What do you guys think of the app fitbod for body building? Or even bau5

xehirl‎, 10-23-2020 06:09 AM
10-23-2020, 08:16 AM Go to last post
3 407

Noob workout routine

So I’m new to working out and I’m looking for a little advice. I’m 27 and have tried to work out and stuff before but never really lasted longer than a week or so. I’ve been going to the gym for around two months and loving the noob gains and gained around 1.5 stone in the last six weeks but...

newbie1013‎, 10-22-2020 01:07 PM
10-23-2020, 07:02 AM Go to last post
3 540

Question Custom P/L/P Routine. Thoughts?

PUSH (Chest, Shoulders, Triceps) Decline Bench Press: 1WU, 4x8-10 Incline Chest Press Machine: 3x6-8 Pec Dec: 2x10-12 Barbell Seated Shoulder Press: 3x8-10 Dumbbell Lateral Raises: 3x12-15 Barbell Skull Crushers: 3x10-12 Dumbbell Overhead Extensions: 3x10-12

kauseemcee‎, 10-22-2020 06:07 AM
10-23-2020, 01:52 AM Go to last post
14 743

Routine help needed!

So pretty new to this but got a real enjoyment from hitting the gym and enjoying my noob gains but I want to change it up a little as getting a bit tedious and very time consuming. So over the past 2 months I was doing the 4 day Upper/lower split and eating around 3500 calories a day and added...

newbie1013‎, 10-22-2020 12:24 PM
10-23-2020, 01:09 AM Go to last post
11 595

PPL Simple but effective?

Just looking for a thumbs up from you bro’s that are familiar with PPL PUSH DECLINE BENCH PRESS 4x6-8 PEC DECK

kauseemcee‎, 10-22-2020 05:50 PM
10-22-2020, 10:22 PM Go to last post
12 641

Good Squat Alternative?

Hey guys. I bought a Safety Bar for my home gym and found a great exercise called` hatfield squat`. The Safety Squat bar lays on my trap and it does not Fall down. And l Do Not hold the Bar With my hands. My hands will hold onto something. IT is assisted With my hands and l squat like usual. I...

Shswhwwnnw22‎, 10-22-2020 06:43 PM
10-22-2020, 07:00 PM Go to last post
3 501

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