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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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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947 772,048

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
277 Pages
1 2 3 4 5 ... 277
06-04-2020, 07:08 PM Go to last post
8,288 1,318,788

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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2,965 1,018,954

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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06-01-2020, 10:27 AM Go to last post
672 644,304

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
1 2 3 4 5 ... 23
03-01-2020, 04:43 PM Go to last post
683 1,193,947

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
72 228,686

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 2,522,697

Question about Fierce 5! Please help!

Can I replace the conventional deadlift with the Jefferson deadlift? The reason behind that is, that I have uneven hips and doing the Jefferson deadlift would fix it (realign the hips). Please help!

humbaga21‎, Today 09:03 AM
20 284

Question What is optimal training for strength?

Is squatting twice a week once 5*3 and the other day 5*1 efficient for building strength?

userSCGVTTF8C3T‎, 06-03-2020 06:12 PM
Today, 04:26 PM Go to last post
14 677

Is this a good workout split?

Ok, I'm looking to get super fit, like Olympic athlete and ninja warrior type fit, so I want to train as hard as possible. I'm a 20 year old male who weighs 70kg and is 182cm tall. I'm mostly skinny, but have a little bit of stubborn belly fat. I've made up a fortnightly routine, which I'm...

JTWOLF99‎, Today 05:20 AM
Today, 02:44 PM Go to last post
6 225

Returning after quarantine

Before quarantine started I used to do stronglifts 5x5, I did them while on a large calorie deficit, I ran it for about 9-10 months and lost 20kg of weight. I learnt all the compound movements pretty well and built a nice discipline of going to the gym. I've kinda got bored of SL5x5 and want to try...

JAszczur1‎, Today 01:31 PM
Today, 01:31 PM Go to last post
0 78

Advice on ab workout

I'm going to start training my abs. I'm doing PPLB and will do them after leg workout. I've selected the 4 exercises I want to do in my ab workout: Plank Dead Bug Side Plank Mountain Climber (I'm not doing things like crunches or sit ups because of lower back risk) Can someone please...

Work56Guy‎, Today 05:31 AM
Today, 12:51 PM Go to last post
2 182

How Can I Optimize My Current Workout Routine?

Alright, to start im 6'2 157 lbs probably 15-17% bodyfat and 26 years old. right now I am skinny fat with some muscle. my goal is to get lean and build more muscle. right now i'm a little limited due to not having access to the gyms so I only have my bodyweight a pull-up bar and 30 lbs...

audioblndr‎, Today 11:56 AM
1 102

Life after quarantine

How's the quarantine been for you? Have you learned new stuff when forced to improvise? Are you gonna continue doings some of those things or just wanna get back to your normal gym routine?

bropheus‎, Today 12:16 PM
Today, 12:16 PM Go to last post
0 61

Advanced Routine

Been lifting for 5 years. For the past 2 years, I have been designing my own routines. I got pretty bored of em. Any recommendation? I am only caring about hypertrophy, not strength

UnkleDolan‎, Today 12:41 AM
Today, 10:28 AM Go to last post
6 290

Heading Back To The Gym Soon? Try this!

Hey there? I'm a personal trainer and online strength coach from NJ. I recently made a new article and video regarding what I feel is the best way to go about returning to the gym whether your gym is already back in business or will be soon. Check it out here and give me your thoughts! ...

mike584‎, Today 08:34 AM
Today, 08:34 AM Go to last post
0 136

Poll Poll: What was your end weight on the deadlift on 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. 4. You stalled at least twice on the DL.

Sun tzu‎, 06-01-2020 04:36 AM
2 Pages
1 2
34 1,841

Question Help with routine

Hi everyone, I am still trying to work on my routine and wanted a bit of reasurance that I am doing the right thing so.... I am on a strict keto diet. Eating around 1000-1500 calories a day. I'm 110kg lost 8kg in 6 weeks. Now ready to hit the gym to work alongside the diet. My goal is to...

noddyx‎, Today 07:04 AM
1 130

Grip strength training

Anyone has any proven programs for grip strength training? Preferably personal experience and beyond standard stuff like CoC drops and negatives. Also, any advice regarding equipment/methods: best gripper, dynamic vs static, reps vs holds etc.

bropheus‎, Yesterday 05:05 AM
Today, 07:10 AM Go to last post
6 369

Thumbs up I need a Chest day routine, bad chest genetics?

I am looking for a routine for chest day (for physique), it's always seemed to lag and I haven't given it enough emphasis (plus my torso is very long 6'3), so I want to really try hitting it and see what happens. I need something I can do from home due to gyms being closed. I have a bench(flat,...

Treverh55‎, 06-04-2020 03:05 PM
Today, 03:05 AM Go to last post
24 872

Who's returning to gyms now?

My gym re-opens Monday. I definitely won't be there. No amount of cleaning, social distancing, etc. could make me feel safe there right now. Gradually I'm building up my "home gym" -- dumbbells, barbell, plates, jump rope, resistance bands, yoga mats, etc. Not easy since equipment is hard to...

HardGainersTry‎, 05-15-2020 07:28 AM
2 Pages
1 2
Today, 01:17 AM Go to last post
32 3,108


Push pull routine vs single body part per day...5-6 day’s a week ... push pull example below Pull. Monday – Workout A1. 1. Romanian Deadlift:  2 sets of 6 and one all-out heavy double rest/pause set 2. Pronated Lat Pulldown or Pull-Up:  2 sets of 6 and one all-out heavy double rest/pause set...

drgolden1‎, Yesterday 04:10 PM
Today, 01:14 AM Go to last post
2 246

Thumbs up All Upper Lower Spilts are Basically 3 Day Spilts and prertty much the same.

Hey Guys, I saved all the novice and intermediate programs and found that they are all identical in terms of the exercises they ask you to do. e.g. VBB and Fierce 5 upper lower are very similar and their 3 day full body counterparts are basically what the Upper/Lower are, so In saying that it...

fattofame3‎, Yesterday 08:38 PM
Yesterday, 11:27 PM Go to last post
3 277

Decent gains after 3 months?

After 3 months of lifting weights, having not lifted for over 2 years, have I made ok gains so far? OHP -Start: 75lbs Now: 105lbs x 3 Barbell Row - Start: 75lbs Now: 115lbs x 6 Squat - Start: 75lbs Now: 145lbs x 3 Deadlift - Start: 95lbs Now: 185lbs x 4 Pull-Ups - Start: 3-4 incomplete reps...

proxyfunction‎, Yesterday 01:33 AM
Yesterday, 11:13 PM Go to last post
14 584

Exclamation Gaining Weight Tips?? I Need Help!

I am a 33 year old guy, natural ectomorph, and have been trying to gain weight for over 15 years now. I currently weigh 149 and im 5'9. My ideal weight would be 165/175. I think my biggest problem is eating enough. I have tried to force myself to eat a lot thought the day to the point where I get...

sethlsams‎, Yesterday 07:40 AM
Yesterday, 10:29 AM Go to last post
5 333

Smile Looking for good workout routine.

Hey guys, newbie here. How do I get started? I was in a really good fit back then in my high school years and I ran a lot and loved it. later in life, things changed... and I was eating fast food and unhealthy food a lot and now during the Corona-Virus, I'm in quarantine so I ate a lot and did...

Mr1Makaveli‎, 05-30-2020 08:43 AM
Yesterday, 02:32 AM Go to last post
8 1,227

"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
Yesterday, 02:28 AM Go to last post
8,051 1,650,809

Lockdown program for stubborn fat?

Hello all. I'm a 31 year old guy, 5' 9" tall, 73.3 kg this morning (fasted). I started working out in March 2019, when I had hit 100 kgs. A regular gym schedule (6x weekly, bro split mostly) and a consistent calorific deficit helped me drop down to 79 kgs by March 2020, when lockdown kicked...

PG89‎, 04-28-2020 10:48 PM
06-04-2020, 11:24 PM Go to last post
8 1,177

Beginner Hypertrophy for Planet Fitness

Hi guys, I'm requesting a basic muscle-building program (4-5 days) that can be followed at Planet Fitness. By Planet Fitness I mean mostly machines and dumbbells (since they don't have Squat, Deadlift). The only experience I have is, Rippetoe's Starting Strength (at a different gym) for...

WillHappen‎, 05-19-2020 07:45 AM
2 Pages
1 2
06-04-2020, 05:16 PM Go to last post
46 3,602

How's my PPL Routine?

Hey guys, I've been following a PPL routine for about 5 months now, with pretty good results while bulking. I have had to switch exercises every so often due to plateaus/lack of gym. I'd like some feedback on my current routine I am doing with the weights I have at home, especially in terms of...

orangeloor34‎, 06-02-2020 03:26 PM
06-04-2020, 04:17 PM Go to last post
7 852

Workout programs for coming back in good way

Hi to everybody, I would like to ask you if a program like this by Sami can be really helpful for coming back in a very good health way after a period of resting due a surgery. Usually used Sami different programs but this one never tried in this way!! Some of you is following this? Thanks!!...

Andrea915‎, 06-04-2020 12:21 PM
06-04-2020, 02:06 PM Go to last post
2 355

Got bored of workout routine which workout routine do you recommend next?

So I have been using Fierce 5 for 1 and a half. After that I started to use The Intermediate Upper/Lower which is recommended after Fierce 5. Now I have been using that for 2-3 years. I haven´t been working out for a 3 months due to lock down and I thought to myself I could switch up my old...

Pajchel‎, 05-28-2020 02:37 PM
06-04-2020, 01:42 PM Go to last post
27 1,963

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