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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 08:53 AM
267 Pages
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Yesterday, 12:09 PM Go to last post
8,006 1,213,234

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 02:07 PM
99 Pages
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2,946 939,515

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 07:55 AM
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 679,765

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 12:51 PM
23 Pages
1 2 3 4 5 ... 23
12-29-2019, 08:44 PM Go to last post
682 1,119,034

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 07:27 PM
23 Pages
1 2 3 4 5 ... 23
11-11-2019, 05:58 AM Go to last post
665 563,954

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 07:00 AM
3 Pages
1 2 3
09-06-2019, 01:41 AM Go to last post
72 181,158

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,407,674

need help - lost after eating disorder and overtraining

Hey guys, hope this is the right thread for my request. Let me tell you my story. Initially coming from endurance sports, precisely running (2-3 times a week), I started going to the gym. To be honest, I signed in to be able to keep running during the winter and to fight my fear of the dark and...

Schneehuepfer‎, 01-22-2020 04:33 PM
5 347

Fierce 5 Bicep curls

Hi guys It doesn't spicy on the program what to do the Bicep curls with? I've been doing it with the Olympic bar but just seeing if that is correct or if there better options like EZ bar, dumbbells or cable? Does it matter? Thanks in advance

BlueDay93‎, Today 04:43 AM
1 43

Thumbs up When you can't increase weight on accessory lifts

Hello Guys, Question is what do you do with accessory lifts that you can't increase weight on if you follow any program like Fierce 5 or VBB?. Eg exercise cable pull down machine goes up in 20lbs/10kg increments. Do you increase the reps until you are able to move to the next weight? Just want...

fattofame3‎, Today 02:55 AM
Today, 04:02 AM Go to last post
2 113

Program critique plz

Looking to get back into lifting after a couple years off. 3 day program m/w/f weekends off. I have chosen this routine based on past injuries, flexibility, body type etc...Just wondering if this program is sufficient or is lacking/overdoing in any dept. Scherzer squats Muscle clean and press...

Blyon900‎, Yesterday 11:57 PM
Today, 12:44 AM Go to last post
3 185

I think I am fat or maybe just skinny fat and I don't know where to turn to!

First post here, long time lurker. Anyway, I am an 18 year old male. Up until about a month ago I would drink about 3-4 sodas a week. It has been a month or so and I have dropped soda fully from my diet (i'm assuming that helps with getting trid of stomach fat) yet I still drink lemonade every once...

aidanB09‎, Yesterday 08:04 PM
Yesterday, 10:43 PM Go to last post
5 210

Question Should I switch program?

So I'm trying to lose weight and running AllPro. I started at 93kgs and now at ~89. I like all pro routine, but I'm going nowhere in the weights. My current lifts are - Squats - 40kg Bench - 30kg plates + Olympic bar

VigneshSP‎, 01-16-2020 12:01 PM
Yesterday, 10:27 PM Go to last post
5 649

Lightbulb Changing My Life & Grand Plans For The Future

Hi, I am in my early twenties and a relative beginner who has only been going to the gym for a few months. I am an average weight for my height/age - 73kg and 181cm. I know many of you here are very experienced and knowledgeable with a lot of wisdom regarding gym-going, so I would really very...

Onyl‎, Yesterday 04:43 PM
Yesterday, 10:18 PM Go to last post
1 203

Looking for a new 4-5 day split routine

Hey guys I have been using the fierce five five day split and I got some really good strength gains with Deadlift going from 160 to 180kg Squat going from 110 to 135kg and Bench going from 95 to 105kg I am now looking for a new program to run that still runs around the same three compound...

StumpingIron‎, Yesterday 05:45 PM
Yesterday, 09:43 PM Go to last post
2 219

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 07:41 PM
Yesterday, 08:58 PM Go to last post
19 1,976

Feeling Weak on Cut

28 years old, 6'1, 210lbs, 20% bodyfat estimated. Cutting on 270g protein 140g carb 65g fat (2225 total). I've cut volume by 25% but kept the weight on the bar the same. Recovery doesn't seem to be affected, my muscles aren't sore at all before each workout. However, my workouts suck now, I've...

mobp‎, Yesterday 07:27 PM
Yesterday, 08:44 PM Go to last post
3 189

Am I doing it right?

So I started lifting weights back around Late September 2019, I am 34 years old, 171cm tall, and at the time weighed around 12st8. I wanted to workout out 5 days a week mon-fri as my work allows me to train every weekday. So I started doing a split routine, Chest and Back on Monday, Legs and...

deankenny21‎, Yesterday 12:18 PM
Yesterday, 04:34 PM Go to last post
11 315

Question Help finding the g-spot, how much to train, how heavy and goals to set

I have major depression, social anxiety, generalized anxiety and ADHD. I find it really hard to exercise adequately and often run into walls. I am 6"2, 20m and weigh in at 117kg (earlier this year was around 105-110kg), probably around 25-30% body fat. Last year I started really aggressive: I...

Bolognie1‎, 01-22-2020 11:17 PM
Yesterday, 04:28 PM Go to last post
3 447

Lightbulb Cardio Crazy with strenghts building questions!!!

I finally got back on my bike after having to take time off and focusing on my daily diet and Im prepping to compete in the 2020 Race Season. I have sepent the last 6 months working on my technique and endurance and I have some pretty massive workouts on the bike they are usually HIIT that range...

FrostyFox‎, 01-22-2020 03:34 PM
Yesterday, 04:27 PM Go to last post
4 423

"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 08:03 PM
269 Pages
1 2 3 4 5 ... 269
Yesterday, 04:02 PM Go to last post
8,044 1,571,469

Minimalist push pull routine for novice

So Im totally out of shape and looking for a decent strength routine, I'm 5 10 and weigh 240lbs. I'm really doing this for my own benefit/enjoyment along with looking to lose weight and gain some muscle. Ive done a lot of reading on routines, full body, upper lower, push pull, push pull legs and...

Benson1990‎, 01-20-2020 03:16 PM
Yesterday, 02:31 PM Go to last post
5 577

Post How many calories am I really burning in the gym?

Hello there, my first post here. :) So, a month ago (december 2019), I finally decided to start with my weight loss after 4 years of doing nothing and its going pretty well, losing around 1.5 - 2.2lbs per week with a ~1900 kcal diet. Current stats: - 238lbs - 5'9"

Davezor96‎, 01-21-2020 09:01 AM
Yesterday, 02:30 PM Go to last post
21 1,082

Knots in back muscles......

So I was thinking I was having rotator cuff problems from 1.5 years of weighted pull ups and dips. However, I've came to conclusion I have a huge knot in a muscle in my back and think this is playing a roll in the rotation of my rotator cuff. I noticed this because it seems to come everytime I do...

WeightedDip‎, Yesterday 02:24 PM
Yesterday, 02:24 PM Go to last post
0 238

Coolcaida: Biceps/Tricep sets back to back?

Hi so atm I just started doing coolcaida's PPL program, link here: On push days he listed two triceps exercises in a row, and on pull days two biceps exercises in a row. I was wondering if there was a purpose to this? Because...

905letters‎, Yesterday 12:34 AM
Yesterday, 11:53 AM Go to last post
5 433

Right Balance: Gaining Muscle And Losing Weight

First of all, I've just turned 26 years of age and I'm 22 stone of pure fat (unfortunately). I've been overweight all my life and have lost weight here and there, but not for few a years. I've just continued to get bigger and bigger each year, until now. I'm really unhealthy and will probably die...

012193‎, Yesterday 08:40 AM
Yesterday, 11:33 AM Go to last post
4 341

How bad of a workout split is this?

Sunday - chest/triceps and legs Monday - back/biceps Tuesday - shoulders, traps and forearms Wednesday - chest/triceps and legs Thursday - back/biceps Friday - shoulders, traps and forearms Saturday - rest Abs would be trained every other day

noob6pack‎, 01-20-2020 10:09 AM
Yesterday, 11:20 AM Go to last post
18 1,073

Replace squat on SS

I tried Starting Strength a few times years back and decided to stop after about 7 months, basically having almost completed the workout program. I would like to start again from scratch but I was wondering on thoughts about substituting the squat. I had issues with my knees, which was the...

Sun tzu‎, 01-21-2020 09:18 AM
Yesterday, 11:09 AM Go to last post
8 664

Arrow Need some help!

I had broken my foot and ripped 3 tendons in it and was kinda down and out after, needless to say I put on an unwanted 45lb. I'm 6'4 265lb now and I'm looking to get back down to 220lb, I've never gained this much weight in my life and I'm wondering if anyone could help suggest a plan to get...

RKJ92‎, 01-22-2020 08:41 PM
Yesterday, 10:22 AM Go to last post
2 338

Thumbs up Do I count these reps?

Hey Guys, Just had a question that came to my mind. Do you count reps where form is compromised and you are basically just trying to lift the weight? E.g doing barbell curls for 10 reps but can only 5-6 with good form and then on the last few you jerk or swing the weight to complete the weight?...

fattofame3‎, 01-22-2020 04:35 AM
Yesterday, 07:58 AM Go to last post
11 702

Ectomorph Program

Hi everyone. Im 30y/o male, 5.7" and 60kg. Just starting to workout this couple of month. My question is does my program is ok for Ectomorph or too little volume? My goal is to build muscle, get bigger and increase weight. For compound exercise my rep/set is 5x5, while the accessories...

ZintoZin‎, Yesterday 01:59 AM
Yesterday, 07:49 AM Go to last post
3 394

Training frequency: one question

Are there any benefits in high frequency training over low frequency? In terms of both muscle/strength gains, and athletic performance.

Alexlarex‎, 01-22-2020 08:34 PM
Yesterday, 07:21 AM Go to last post
4 414

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