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Forum: Workout Programs

What workout is best for your goal?

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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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2,977 1,077,726

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
285 Pages
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8,548 1,401,541

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
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09-08-2020, 09:44 AM Go to last post
80 264,996

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
956 842,385

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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08-17-2020, 12:01 PM Go to last post
686 1,252,034

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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07-07-2020, 04:41 PM Go to last post
675 702,383

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 2,607,846

Mixing 5/3/1 with PPL with hypertrophy?

Hello, I am now considering doing a PPLPPLR split where the first 3 days of the week I will do a 5/3/1 structured program for the main lifts bench, dead and squats. For the other 3 days, I'd like to focus more on hypertrophy although I am not sure where overhead press comes in here. Any advice?...

simeditan‎, Yesterday 04:46 AM
Today, 11:33 AM Go to last post
11 430

Looking for opinions/comments on this routine

I’m 21 years old, 190cm (6’3) and currently at 76kg (176.5 lbs). I currently workout at home (I have a bench, barbell and dumbbells – also planning to get gymnastic rings once I move to a new apartment soon), and been following this routine which I ‘designed’ for a month now – it compromises of...

Yduvoach76‎, Yesterday 01:57 PM
7 344

How do I stay Lean and skinny as a runner but get strong?

Hi everyone, College distance runner here. Just started the fierce 5 program 2 weeks ago. I run 70 miles per week. My nutritionist has me at 3500-4000 cals a day right now. im 5'9 140lbs. I would like to stay skinny/lean but get strong and toned as too much extra weight will affect my...

jwaza31‎, 09-22-2020 07:21 AM
5 595

Could anyone rate my current program? Pretty terrible

I haven't decided what splits I want to go with ... A lot of people seem to recommend push/pull/legs. Currently I'm doing back/legs/chest/arms+shoulders and i incorporate deadlifts/core when I have the energy/time for a longer workout. Back: Lat pulldowns - alternating between close grip and...

MikeCarmody1‎, Today 06:40 AM
Today, 07:19 AM Go to last post
3 184

How can I achieve my physique goals? Help much appreciated

Hi guys, first time poster here. Will start with a bit of background information - 18 years old, 177cm, been training approx 5 hours a week for around 8 months. I started off 68kg as a very skinny dude, very rapidly got up to 75ish and then started eating normal maintenance calories again and...

MikeCarmody1‎, Today 02:50 AM
4 238

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
19 Pages
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562 136,029

Is this too much for a full body?

Running this 3x a week on a cut at 1800 cals at 5'7" 155. Been doing it for about a month now. Lifts are going up slowly, struggling to gain anything on bench at 155lb. Flat Bench 3x8 Incline Bench 3x10(A)/Pec Dec 3x10(B) Squat 3x8(A)/Leg Press 3x10(B) Military Press 3x8 Lateral Raises 3x-10...

BourgeoisBrah‎, Yesterday 12:26 PM
Yesterday, 02:44 PM Go to last post
5 275

Feedback on my brosplit

Hey guys, I want to get back into lifting and preferably with a program that has both short workouts and a high frequency of workotuts. I'm thinking of doing something like this for 2-3 sets in the 3-8 rep range with 4-6 workouts a week. A: Deadlift Barbell Row pullups (weighted) Biceps...

FrankUnderw00d‎, Yesterday 01:47 AM
Yesterday, 02:40 PM Go to last post
8 404

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
3 Pages
1 2 3
Yesterday, 01:16 PM Go to last post
63 5,104

Can anyone recommend a high rep, low weight routine without the big lifts?

I've been doing Novice Fierce 5 for a while but as soon as I reached 175 lb squats(one month ago), I started dreading every workout. Every workout lasts 1h45 minutes and I'm tired all week. Also I have a small knee discomfort that adds to the issue. I've found that I really dislike lifting...

kalcard‎, 09-23-2020 10:47 AM
Yesterday, 11:23 AM Go to last post
25 823

Maximum muscle gains

I am 29 years old 10 stone and my height is 5ft6. I used to be 12 13 stone years ago but I lost a lot of muscle due to illness. I have short legs and long arms. My arms are skinny and I have a big chest. I want to train for looks not for competition. I need a workout program that just focuses on...

Dean1115‎, Yesterday 09:00 AM
Yesterday, 09:15 AM Go to last post
1 287

How long does it take to reach about 90 percent of your genetic potential?

Yes, I admit. I mostly lift for looks. Also lift for a potential encounter with a criminal.

paulinkansas‎, 09-24-2020 06:55 PM
Yesterday, 04:45 AM Go to last post
7 495

Post It's been 9 months. My 'newbie gains' have ended. What do I do now?

First off, much love for anyone who comments or tries to help out, really appreciate it. I'm 24M, and this year did the whole cliche 'This is my gym year' thing. I stuck to it though, even through COVID from home. I started pretty skinny fat and I'm very happy with how I am now. Happy to post...

DatAlbino‎, 09-22-2020 03:01 AM
09-24-2020, 04:50 PM Go to last post
6 820

Full body broken up over six days...

Would a six day a week full body type method work if volume was kept under control? Something like this: Monday Squat Bench Press Tuesday Chin ups

Benson1990‎, 09-22-2020 12:30 PM
09-24-2020, 01:54 PM Go to last post
16 759

One day per week.

Hello, I am not new to lifting but due to schedule and covid working 2 jobs and taking 2 courses as well as married with kids. I realistically have 1 day out of the week I can lift, have been unmotivated since quarantine but am wondering if there is only one day I can lift per week what exercises...

Fishin4gainz‎, 09-24-2020 11:47 AM
09-24-2020, 12:00 PM Go to last post
2 396

My heart

My chest has been hurting every day since the last time I worked out. How do I fix it and condition my heart for heavier lifting?

Albus5‎, 09-23-2020 05:44 PM
09-24-2020, 08:00 AM Go to last post
4 492

Angry Problems with what my Mothers friend is telling her

Hello everyone, So my mom wanted to start getting ripped recently and her friend whos a guy from work (lets call him David), not super super fit, gave her some 12 week super shred program and now she wont listen to me because from the sound of it, its bull****. To start off, she has to start...

tboy192‎, 09-22-2020 11:44 PM
09-24-2020, 06:58 AM Go to last post
14 770

Not feeling it from Fierce 5

Hi guys, I started Fierce 5 properly about 2 weeks ago and I am following the program as a novice as I've never done a lot of the exercises before. Therefore I am doing what the workout suggests by lifting a lot less than I think i can lift to begin with and adding about 5kg a week to my lifts....

Lucozade1998‎, 09-23-2020 07:57 AM
09-24-2020, 06:39 AM Go to last post
12 682

Aesthetics workout help

Hello. I've been following the same workout for as long as I remember. I decided to change it up. I'm looking to prepare for my first show. Maybe compete in a year or so. Any suggestions for a good hypertrophy/ aesthetics focused routine? Want to focus on getting that V look. Will focus on side...

BBryan098‎, 09-21-2020 09:48 AM
09-23-2020, 07:23 PM Go to last post
5 750

Thumbs up Upper/ Lower push/pull/legs

Does anybody have an example of a upper lower push pull legs hybrid workout routine with exercises thank you...

roomarx‎, 09-11-2020 04:16 PM
09-23-2020, 02:08 PM Go to last post
9 1,422

Incorporating Close Grip Bench + Incline Bench - Programming Assistance

I am currently running 5/3/1 BBB as such: Day 1 Deadlift 5/3/1 Deadlift 5x10 @ 50% Squat 5x10 @ 50% Day 2 Bench Press 5/3/1 Bench Press 5x10 @ 50%

Dranseth‎, 09-12-2020 09:55 AM
09-23-2020, 10:10 AM Go to last post
21 1,407

Post Fullbody workout

What do you think about this 3 days fullbody? Workout A Barbell Bench press 6x8 Chinups 5xmax Pulley 3x12 Dumbell lateral raises 4x8 Dips 3xmax Biceps curl 3x10 Squat 5x8

Probe22‎, 09-22-2020 11:56 AM
09-23-2020, 09:25 AM Go to last post
8 664

Looking for a new hybrid program

Hello, last time I asked here, I was very happy with the suggestion (Westside for Skinny Bastards) and so I'm hoping to be again. I'm looking for a program that's both for bodybuilding and athleticism. I was thinking of something like 5-6 days a week, 2 for standard free weight, 2 for...

geearf‎, 09-06-2020 10:06 PM
09-22-2020, 05:18 PM Go to last post
8 1,265

RockCrab's Tired and Sore Routine

I've seen a lot of posts from people complaining that the program they're trying isn't making them sore, or that it's too easy and they never get tired. Then there are those who get excited when they start a new program and are sooooo happy that FINALLY they are really sore and can tell that this...

RockCrab‎, 04-30-2013 01:36 PM
4 Pages
1 2 3 4
09-22-2020, 07:45 AM Go to last post
91 17,894

Home workout - poor posture

I lifted many years ago and fell out of the way of it due to work, kids and any other excuse my fat ass could think of. I really want to get back lifting and have a bench, barbell, dumbbells and about 100kg of weights. Problem is my posture for years has been awful, rounded shoulders, weak core,...

chubbbs29‎, 09-18-2020 02:37 PM
09-22-2020, 03:44 AM Go to last post
7 1,156

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