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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
285 Pages
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09-20-2020, 09:31 AM Go to last post
8,544 1,399,882

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
80 264,149

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
956 840,821

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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2,974 1,076,524

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 1,250,745

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
675 701,113

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 2,606,046

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, Today 10:47 AM
Today, 01:00 PM Go to last post
11 136

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
8 1,041

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
Today, 10:24 AM Go to last post
4 405

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
Today, 10:10 AM Go to last post
21 1,092

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, Today 07:57 AM
7 180

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, Yesterday 11:56 AM
8 320

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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560 134,904

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, Yesterday 12:30 PM
Today, 08:18 AM Go to last post
10 341

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, Yesterday 11:44 PM
Today, 06:00 AM Go to last post
11 315

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
2 Pages
1 2
Today, 04:42 AM Go to last post
57 4,342

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
Yesterday, 05:18 PM Go to last post
8 961

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, Yesterday 03:01 AM
Yesterday, 08:52 AM Go to last post
5 442

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
Yesterday, 07:45 AM Go to last post
91 17,111

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, Yesterday 07:21 AM
Yesterday, 07:24 AM Go to last post
1 246

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
Yesterday, 03:44 AM Go to last post
7 864

Thoughts about my 4 day split upper/lower

The majority of the exercises are from a program in which you can pick and choose, BUT I added 2 exercises for shoulder and one for forearm, changed some exercises and added shrugs. I hope it covers postural muscles and doesn't skip on anything or have any unecessary exercises. I'd appreciate it if...

Limabeanphilia‎, 09-13-2020 01:38 AM
Yesterday, 01:11 AM Go to last post
8 956

How can I increase my power without hypertrophy?

I'm a swimmer whos looking to gain power in my legs (for pushing off the wall, etc) but have large legs relative for a swimmer (24 inch thighs, 16 inch calve, yes most swimmers have stick legs). How can I train to increase my power without gaining size, which will increase my drag in the water?

EpiCabbage‎, 09-21-2020 03:22 AM
09-21-2020, 02:00 PM Go to last post
12 654

Thumbs up Not making any gains.

Hey Guys, So I have been doing F5 Full body 3x a week now for about 7 months last year and inconsistent this year due to Coronavirus. What I have noticed is that last year I was cutting and hit all my maxes. However, this year I am unable to increase much weight in my lifts even though I am...

fattofame3‎, 09-18-2020 10:56 PM
09-21-2020, 10:00 AM Go to last post
12 1,105

Critique some variables in my Program

Hello, I’d like some critique on my program. 1. Exercise Selection 2. Have I picked too many different exercises? I’ve tried to hit the muscles in slightly different ways each session. 3. Accessory work in Circuit Fashion (Primarily done to decrease amount of time spend in single session and to...

KelevraSoldier‎, 09-21-2020 08:11 AM
09-21-2020, 09:25 AM Go to last post
2 348

Any 3 day per week programs similar to PHAT? (intermediate plz)

Okay here's my situation. By the end of this month, I'll have completed 9 full months of Starting Strength. I'm very satisfied with the progress I made, but have made it to the point where I'm ready to try something new. I'd eventually like to move to a more "bodybuilding-focused" program in...

LurkoLantern‎, 09-20-2020 11:47 AM
09-20-2020, 07:36 PM Go to last post
1 529

Bro split program

Hear me out... I’ve done everything under the sun in terms of routines (PHAT, PPL, GVT, 531 etc) with reasonable lifts (385 bench, 585 DL, 455 squat) at < 198. Decent. But it seems in terms of hypertrophy working 1 body part per week is optimal for myself, and yes I know the research supports...

afor1991‎, 09-17-2020 12:39 PM
09-20-2020, 09:17 AM Go to last post
11 1,066

Does cardio count as a "rest day"? Am I overtraining?

Hi guys, For the last several months, I've been working out 7 days a week. Five days of resistance training at home with home equipment like pull-up bars, resistance bands, ab roller, pushups, etc for 80-90 minutes each resistance day, and then I do 2 days of running (35 minutes with cool down...

Metallicamasta‎, 09-19-2020 05:14 PM
09-20-2020, 02:05 AM Go to last post
6 780

Kabuki Strength FORGE template

Anyone get a copy of the FORGE template they released last week for free? I just saw the video on it and it already expired

stonewall02‎, 06-18-2020 11:54 AM
09-20-2020, 12:09 AM Go to last post
13 2,326

My new 3 day workout split.

Starting this new workout split. Looking for opinions. I know everyone is different and everyone has to train slightly different for optimal results based on experience, genetics, work life etc. But I'm just curious what others think of the split. I only currently work out 3 days a week as I've...

Andrewmwenh‎, 09-19-2020 12:04 PM
09-19-2020, 04:08 PM Go to last post
13 902

New workout routine..

In starting a new program workout routine upper lower push pull legs was wondering if anybody had any insight when Putting a workout routine together as far as pairings for compound isolation and also horizontal and vertical ..god bless

roomarx‎, 09-16-2020 02:52 PM
09-19-2020, 07:17 AM Go to last post
18 1,531

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