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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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  2. Discuss Olympic lifting and your personal programs.

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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
13 Pages
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382 84,530

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
120 Pages
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Yesterday, 07:36 AM Go to last post
3,578 495,307

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
12 Pages
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04-19-2017, 01:55 PM Go to last post
359 110,552

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
80 Pages
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2,396 509,464

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
21 Pages
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04-17-2017, 02:47 PM Go to last post
607 667,237

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 1,448,941

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 38,548

Stronglifts 5x5

I am just looking for a bit of advice. This is not about the pro's and con's, whether it is right for me or how effective it actually is. All exercises involved both compound and assistance: Squat Bench Press Barbell Row Overhead Press Deadlift Dip Skullcrusher

DotDotCurve‎, Today 12:44 AM
2 133

Lack of pump with 5x5 normal?

I decided to give a 5x5 program a go for the first time and noticed i don't get much of a pump at all compared to when i use the 8x12 rep range is this normal? Kind of made me feel like i didn't get a proper work out, i love the feeling of the pump and i don't get a good pump at all with 5x5, just...

The0pening‎, Today 04:53 AM
1 15

Dropset / tri-set hybrid?

Sup. Been researching a lot of different workout methods (super sets, drop sets, etc). I've been mainly doing only tri-sets and dropsets whenever I hit the gym, and I was just wondering if anyone ever heard of combining tri-sets and dropsets together, in the same set? Don't even know if this is an...

Helmsman16‎, Yesterday 06:55 PM
Today, 05:10 AM Go to last post
2 43

Hypertrophy Program

Hello to all of you. I'm 27 years old and 4 months ago i started training again(last year i trained 6 months and i quited another 6 months). First i went 3 times a week and 2 months ago i started a new program 6 days a week. I created the program by myself and from internet info but im not seeing...

Peterpac‎, Today 05:00 AM
Today, 05:00 AM Go to last post
0 14

Recommendations for Low-Weight/High-Rep Endurance Lifting

Hello - I'm currently 5' 9'', 215 lbs and 45 years-old. I've been doing cardio semi-regularly and have recently started doing some serious 15-25 minute HIIT training on the treadmill 2-3 times every week. My lungs feel great and i'm feeling good overall. Now come the weights. I haven't...

Polymorphist‎, Today 01:16 AM
4 83

Looking for Suggestions/ Changes/Comments

So, lately I've been doing an agonist/antagonist workout routine. I believe its been working, but not sure completely. On April 1st I started my first clean bulk. So, I'm not sure if it works or not or should I change it up. Please leave comments, I've attached pictures for body reference. I do...

TxMRF‎, 04-26-2017 05:46 PM
Today, 04:34 AM Go to last post
6 143

How To Actually Continue To Progress After the Beginner Stage

Heavy, Light, Medium How to Actually Gain Muscle if You’re Natty & Past the Beginner Stages The Routine Bench Press Weighted Chin-Ups Overhead Press Barbell Rows Skull Crushers

dexdizzle‎, 04-26-2017 10:49 AM
Today, 04:26 AM Go to last post
3 205

Jim Stoppani's Showtime Workout, M&F July, 09

So back in the day I used to be a hardcore Muscle and Fitness junkie, as it got me into lifting and helped me lose weight and gain muscle. In my opinion the magazine is crap now that Joe Weider is dead. I remember my absolute favorite workout from the magazine and I can remember completing it at...

bsilvey‎, Yesterday 11:06 AM
Today, 04:12 AM Go to last post
1 69

measurement of muscle growth

Hi, i'm beginner and because I'm on a high caloric intake diet I was afraid of gaining fat only so instead of using weight and pics to check my progress I took a tape and measured my arms/chest/thigh/abdomen by rounding the tape around each muscle and record the readings.. as example, after 2...

samo093‎, Today 03:39 AM
3 70

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
28 Pages
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Today, 02:33 AM Go to last post
819 72,862

Trap-DL instead of squat. Particular case. Help Needed

I am designing my own training routine which is based on SS 3x5 and similar programs. And I trully need help according to my particular case. The problem is, I cannot barbell squat and DL at all ANYMORE due to a lumbar condition, so please do not say "perform them anyway''. I am...

HeMB‎, Yesterday 01:14 AM
Today, 02:10 AM Go to last post
10 229

Starting Strenght but want to stay lean?

I have concluded from lots of research that starting strenght is best for beginners. I want to be ripped but from what I have read the more you lift the more you get big muscles. I am afraid that if I do Starting Strength at the end I will be looking fat... Could I do a couple of cardio sessions...

Seanetic‎, Yesterday 02:40 PM
9 176

Any suggestions for a 3 day a week plan?

about to move and will be much farther from my gym than I am now making my morning routine a bit more strapped for time. I plan on getting up earlier to accommodate best I can. But am considering moving to a MWF workout plan. I do have a treadmill at home so I still plan on doing cardio as much as...

clokwise‎, Yesterday 01:51 PM
Today, 12:09 AM Go to last post
5 128

I've read everything. I don't know what program is right for me.

Hey folks, just wondering what program I should start with, and I'm not really sure what level of lifter I am. Goal: Gain weight, Build muscle! Other information: Macros are planned out, will also be taking creatine Where Do I Sit as of Now: throughout high school I took personal fitness...

Mcgee001‎, Yesterday 09:52 PM
Yesterday, 11:43 PM Go to last post
5 89

"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
164 Pages
1 2 3 4 5 ... 164
Yesterday, 10:57 PM Go to last post
4,906 720,576

Fierce 5 App

Hey! I created a Fierce 5 app that works on iOS and Android. It's 100% free and has no ads (so hopefully doesn't break any forum rules). It has all the programs in the Fierce 5 comprehensive program list, and also comes with a plate calculator and rest timers. Let me know what you think! Link...

earplugs‎, 04-26-2017 10:01 AM
Yesterday, 08:55 PM Go to last post
11 274

GSLP Chest Variation

For a couple years I'd been doing a basic 5x5 workout. Decided to switch things up. I'm happy with my progress everywhere except for my chest. I have long arms and have a tough time targeting it. After doing some googling I see a lot of recommendations to use dumbbells and other tips on form for...

sinclosure‎, Yesterday 10:41 AM
Yesterday, 07:57 PM Go to last post
2 144

Front Squat + Romanian DL > Back Squat + Deadlift?

This is the third time I've heard this, but this time from one of the trainers at my gym. He told me that from a pure bodybuilding perspective, front squats and romanian deadlifts done together are superior to back squats and deadlifts for overall leg growth. He went on to say that front squats...

dairycorncarne‎, Yesterday 05:22 PM
Yesterday, 07:50 PM Go to last post
9 182

adding upper body work to olympic lifting

I am primarily a highland games competitor. I built up a decent level of strength with a 5x5/powerlifting programming, but through 2016 lifting became irregular, only going in 1-2 times a month. I got back on track in 2017 and recently decided to switch my training over to a more olympic lifting...

Jisoku‎, Yesterday 07:12 PM
Yesterday, 07:12 PM Go to last post
0 60

Mentally or Physically Tired?

Hey everyone. I'm fairly new to this site. I have a question for y'all though. This week I find myself burned out. I try to go to a boxing class four times a week (its like a circuit training type of class, not pure boxing). Sometimes I have to miss out due to work (Navy), but I think I go pretty...

whirlybird13‎, 04-26-2017 04:36 PM
Yesterday, 06:58 PM Go to last post
4 168

Review my workout

Age 40 Height 5'9" Body fat currently 17% and still on a cut Weight currently 164.1 History: 5 shoulder dislocations prior to 2000. Had arthroscopic stabilization surgery, but still have anterior deltoid atrophy and decreased range of motion, prohibiting holding squat bar behind head or on...

alewisdvm‎, 04-24-2017 04:55 PM
Yesterday, 01:58 PM Go to last post
11 255

Best workout routine to gain muscle?

BF% ~ 15% Height: 5'4 Weight:140 Im trying to gain muscles but im not sure what would be the best routine for me to gain muscle. Should I eat a lean diet or or create a calorie surplus? should I have little or a lot of cardio. Im a beginner at this and have never really worked out and i want...

BrandonDH‎, 04-26-2017 10:37 PM
2 188

Is a pull/ push/ legs program pretty much the same as a push/ pull/ legs?

Hi, I find it difficult to squat the day after I deadlift. Therefore, I have been doing a pull/ push/ legs instead. Does anybody do this or recommend it?

GeneticOverride‎, Yesterday 10:00 AM
2 98

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
17 Pages
1 2 3 4 5 ... 17
Yesterday, 12:33 PM Go to last post
507 76,348

Am I doing good for about 3 months? Pics included

I think I would get criticized a lot for my routine, but at least based on pictures, am I making good progress for about 3 months worth of work? I started with a month at maintenance, then did two or two and a half months of calorie surplussing 3200+. The first month I was in the gym every...

amartin315‎, 04-23-2017 05:17 AM
Yesterday, 11:45 AM Go to last post
16 725

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