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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
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2,980 1,079,043

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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Yesterday, 09:09 AM Go to last post
676 703,696

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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09-26-2020, 04:43 AM Go to last post
8,548 1,403,108

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
80 265,726

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
956 843,864

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 1,253,387

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 2,609,553

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
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75 6,000

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
Today, 02:43 PM Go to last post
7 937

Need Advice!

Hello! I was curious if someone was knowledgeable about workout programs and if they can help me optimize it. Just a preface, I have the muscle mass that I want - I am not looking to put on more. If I can put a bit overtime sure, but I'm pretty happy with what I have now. Now it's all about staying...

Fortestrength‎, Yesterday 09:33 AM
Today, 02:24 PM Go to last post
7 383

Proper substitution for squats in Fierce 5

I'm unable to do barbell squats due to back and knee injuries as well as a tendon condition, so I have adjusted the Fierce 5 program as follows: Workout A Bulgarian split squat: 3x10 Bench 3x5 Lying leg curl 3x8 Pendlay Rows 3x8 Calf raises 2x15/Tricep pressdowns 2x10 Superset Workout B

kurstc‎, Yesterday 05:30 AM
11 478

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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568 137,144

Newbie to exercise, would like advice on routine...

Whats up folks. Im 37 year old trying to overcome a lifetime of drinking and smoking, and better myself, and recently started exercising. Im sure the answer to my question is out there but I probably just dont know the correct terminology. I want to know if it is ok to do 1 set of multiple...

GetStrongerr‎, 09-26-2020 06:20 PM
5 418

Thoughts on this 3 leg day split

Been lifting for almost 10 years straight making gains from 170 to 240#. Now leaned out to 210. I have always felt my legs and back have lagged behind everything else. Thinking of attacking legs 3 times. Thoughts or suggestions on a split? This is what I came up with. Back Heavy Quads Chest...

amiller8185‎, Today 07:49 AM
Today, 10:05 AM Go to last post
3 174

Push strength day question

Hey, I follow a PPL split 2x a week with the first 3 workouts being in the lower rep range with less exercises (strength) And the second 3 being higher volume. My question is about my first workout of the week, push strength. I’ve been making great progress overall, but my question is about...

ETG2020‎, Today 07:27 AM
1 131

Street workout program

Hello This is my new program at the park, because i want to start the parc :) Workout A - Monday and Friday Pull up Dips Squat GHR Decline crunch

Jyka‎, Today 07:05 AM
Today, 07:05 AM Go to last post
0 135

Question Frequency, intensity, sets, reps, speed, and rest for optimal hypertrophy?

I have a great deal of respect for the opinions rendered here in the forum. I'm looking to establish a forum-wide consensus opinion on this topic. I am not sure if the forum explored this subject at any length in the recent past, but it's been on my mind since starting a bulk phase recently....

1stCoachJoe‎, Yesterday 09:46 AM
Yesterday, 12:18 PM Go to last post
6 333

Body Building to Super High Rep Training.....

Has anyone tried switching training routines to the complete opposite, specifically Body Building to Super High Rep training and had any success with it? What were the results? What can I expect? Long Story short, I was once a really small guy 135 lbs soaking wet. Both of my parents have been...

WeightedDip‎, 09-26-2020 06:05 PM
Yesterday, 11:54 AM Go to last post
3 403

Full body program good or bad ?

Hello can you give me your opinion on this program for strength and muscle building. Progression is like stronglifts. Too much volume or too little ? Balanced or not ? And can you give me some good set and rep ranges for skullcrushers,curls , raises and face pulls? Are isolations even necessary?...

skinnyfatguy2‎, Yesterday 03:25 AM
Yesterday, 09:30 AM Go to last post
4 401

Needing advise on what workout is best for me

:) Hey I am 8 months post c section for the birth of my son. Prior to being pregnant I was finally starting to get in shape and was down to the lowest weight I had been in more than 10 years. During the pregnancy I got abdominal separation and pelvic girdle pain. I have finally gotten to the...

pinkmonkey88‎, Yesterday 03:15 AM
Yesterday, 08:38 AM Go to last post
1 246

How is this 5 days a week routine?

I was doing a PPL routine for a while now but I can't keep going to gym 6 times a week due to work, so wanted to step down to 5times a week. Is this routine good? I can't squat due to my injury and mobility issues that I'm working on with my physio so for now I have to exclude them. Will be adding...

ShadowCien‎, 09-26-2020 06:17 PM
Yesterday, 04:17 AM Go to last post
4 394

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, 09-26-2020 06:40 AM
09-26-2020, 09:24 PM Go to last post
4 512

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, 09-26-2020 02:50 AM
09-26-2020, 09:23 PM Go to last post
6 564

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, 09-25-2020 01:57 PM
09-26-2020, 06:14 PM Go to last post
8 665

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, 09-25-2020 04:46 AM
09-26-2020, 11:33 AM Go to last post
11 725

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, 09-25-2020 12:26 PM
09-25-2020, 02:44 PM Go to last post
5 543

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, 09-25-2020 01:47 AM
09-25-2020, 02:40 PM Go to last post
8 682

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
09-25-2020, 11:23 AM Go to last post
25 1,128

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, 09-25-2020 09:00 AM
09-25-2020, 09:15 AM Go to last post
1 558

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
09-25-2020, 04:45 AM Go to last post
7 784

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 1,101

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 1,022

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