Forum: Workout Programs

Has anyone had any experience in going to the gym 4x per week- doing PPL and finishing off with FB (or vice-versa)? Been going every other day since my gym is quite a drive from home; I can’t reliably lift every single day as much as I want to (did Coolcicada’s routine for quite a while when I was...

Hey all, I'm going off to basic training next summer and wanted to build a high-intensity workout plan that incorporates boxing. I've got a home gym with a squat rack, free weights (my bar doesn't have spinning sleeves, so power cleans are pretty much out of the question). I was planning on...

I've not been participating here for a while, would someone mind explaining what 531 BBB is? I did 531 years ago but not sure what this BBB variation means. TIA

My gyms got closed on November 1st and I sadly had to stop working out. Now I got myself a Active 5 for Christmas to do a little home workout. Any suggestion concerning a workout plan? I know I can’t bodybuild without a gym or proper equipment, but does anyone have a good suggestion as to keep...

Hi there, I am really intrigued by GVT the principles but I don't want to commit to this training program (not yet anyway). Do you think it would be unproductive to incorporate a bit of German Volume Training for one exercise per body part (just once a week), and then just continue with...

So I’ve been doing more or less a powerlifting style of training for the last 3ish years. I’m 158lb rn and I’m thinking about trying to just get bigger after this spring/summer cut. Any major differences in training I should look into? I’ve mostly just focused on the 3 main lifts. So what I do...

I'm interested in seeing what you do for the optional exercises? I'm going to start it Saturday with the Hypertrophy portion 1st. Also what are you using for the weight ranges? I'll go back and look through to see if there is a % of max that should be used for the hyper and heavy workouts.

I mostly just do compounds and add in rear delts and arms near the end of every workout. I primarily lift in the 6-8 rep range but I haven't had much trouble recovering even on periods when I cut. Granted I'm in the intermediate phase so I doubt any one who's capable of deadlifting 5+ plates would...

forum.bodybuilding.com/showthread.php?t=170130833&page=1 TLDR: Do Squat, bench, and some sort of row 3x a week, doing them for sets of 6-10 reps and adding weight when you hit the upper limit of the range. Each workout has you rotating between Chest + Back, Legs and Core, Shoulders and Arms...

I constantly see people in my gym doing both of this lifts. Is there any difference in terms of muscle activation?

Will this do in a pinch? Pushups Pullups Kettlebell Swings Kettlebell Front Squats Abs Upper body push pull, lower body push pull.

Just a disclaimer: I’m doing my best to sum up my whole lifting career. This is a bit of a read so I appreciate the help Started lifting weights around March of 2018. Did Stronglifts and from day one I was bulking on 1 lb a week. From day one, I couldn’t press an empty barbell but was able to do...

I'm fairly new to working out and have trouble building the motivation to go to the gym. I'm always bad about finding an excuse not to go. However, At home i have a pile of various dumbbells and I'm wondering about some good at-home routines that I can do 3 to 5 days a week. I'm not looking to get...

So I want to get back into shape since I'm starting a new job, and with a new phone I have I'd like to get a app that will make it easy for me to keep track of my workouts, how many calories I intake, and meals that I eat. I don't really care if it has preset workouts or recipes or anything like...

Beginner here. I have police agility test in about 3 weeks and possibly police academy in less then 6 months. Just looking for a good program to help me gain strength and stamina. Not doing this just because academy it just gives me a reason to start bettering my self. I’m about 6’1 150lbs..21...

Currently on furlough and in lockdown. Very bored unless I'm training so wanted to know what workout split will take best advantage of all the free time and maximize gains?

Weight loss using a diet is very difficult even when working out. I have been working out for years with my father and brother and each of us has a different workout and diet plan that is most suitable. Its all about trial and error

Hi Guys, I have been in and out of the gym may times in the last 15 years but never took it seriously. What I want to do now is use professional help to get real results. I was looking at joining a special body transformation program. Which combines diet and training designed specifically for...

David Woolson just released a really cool free strength program. Lots of data tracking and performance graphs in the spreadsheet, similar to RTS tracking. It comes with a video on how to use the spreadsheet, so definitely a good idea to watch that. This would be for intermediates and above, and...

Hey guys, Just wondering if this training sequence (title) seems sensible while matching protein/pound, taking whey, and limiting carbs. I plan to to do cardio 1-2x week and lift 5x a week. To clarify, I would focus on each area AFTER the previous one. Thanks!! Currently 5' 10" 194lbs or 1.8m...

Yo guys and gals! I'm starting my fitness journey. I'm 5'10 and 210lbs(90kg) Aiming for 170lbs a little buffed Any suggestions how is should start?

A little of background: student, 21 yrs old, 5'8, 140ish lbs. Considered an intermediate lifter. Owns two adjustable dumbbells that weigh 10-50lbs each + a bench. I have been working out here and there for a long time, but never committed to a routine until summer 2020. I just started my second...

Not turning this into a thread of "What are you listening to". But can the tempo, style or volume etc. of the music make an effect on the intensity of a workout?