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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
211 Pages
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Today, 04:39 PM Go to last post
6,311 825,326

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
19 Pages
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542 306,953

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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2,792 680,815

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
27 Pages
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10-18-2018, 05:44 AM Go to last post
805 361,560

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
22 Pages
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10-10-2018, 10:05 PM Go to last post
652 869,256

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
2 Pages
1 2
10-10-2018, 09:31 AM Go to last post
45 42,446

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 1,928,399

Rate this 4 day workout plan

I have been lifting for 2 years now, and for the past 1 year, i have been going to the gym 4 days a week doing a upper/lower split as follows: Workout A (back with some focus on legs): Deadlift 3 x 5 BB row 3 x 5 DB rows 3 x 8 Lat pull down 4 x 8-10 Leg curl 3 x 8-10 Leg extension 3 x...

was_guy‎, 10-18-2018 01:16 PM
2 Pages
1 2
Today, 04:28 PM Go to last post
31 613

Not sure what to do now, Keep cutting or bulk slow/fast, Maint? idk

So at the beginning of the year i was 250 Lb's and felt like **** and needed a change, Ive been on a cut of 1700cal with a full body workout 2 times a week. At this point im 31 5'9 and 160 Lb's and look like this htt ps://imgur. com/a/3ztsDQq So i wanted to get that **** around my belly...

TooEarly‎, 10-14-2018 04:01 PM
3 155

Poll Poll: help keep the dad bod at bay - way forward for dad of 3

Currently - 33 yrs old, 167 lb, height 6', unsure how to proceed. I think maintenance for awhile, or a very conservative bulk, but I appreciate input or thoughts from folks in a similar situation. Been lifting over the last two years, got into it during a deployment and with Bigger Leaner...

chrisseals‎, Today 02:49 PM
Today, 03:01 PM Go to last post
1 86

Question Please, critique my chest workout.

Hi all. First post here, please go easy! I would like suggestions to improve my chest workout. I have actually built a fair bit of muscle with this but am looking to build further. -3 x 10 flat bench dumbell presses -3 x 10 incline bench dumbell presses -3 x 10 incline dumbell flies Then...

TheConMann‎, Today 08:19 AM
Today, 02:07 PM Go to last post
8 192

Question Some Advice Needed

Recently, I started to follow some of the advice of two friends of mine, as well as a lot of others here by starting an actual beginner program. Currently, I've been training for about 5 months without an actual program. Recently though, I found out that a friend of mine actually decided to do the...

Plangent‎, Yesterday 11:56 PM
Today, 01:35 PM Go to last post
8 241

Are some weights just too heavy for my age?

To preface: I’m only seventeen but being in a gym has been a passion of mine. I love how I look and wanna continue to get better (and bigger lol) My parents are constantly freaking about me doing so much weight in the gym, with any movement regardless. I’m a part of a crossfit gym and always...

Altae‎, Yesterday 08:46 PM
8 346

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
22 Pages
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Today, 11:39 AM Go to last post
658 57,731

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
10 Pages
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Today, 11:31 AM Go to last post
285 29,455

Can I Move To An Intermediate Program (Doing Fierce 5 Right Now)

Hi I'm currently weighing 82 kg Doing a full body workout since early May, but started with Fierce 5 at the start of July. My stats are PB are: Squat: 5x100 kg Bench: 5x82.5 kg Pendlay Row: 8x72.5 kg Facepull: 10x52 kg Calf raises: 15x115 kg

geegle13‎, Yesterday 02:13 AM
Today, 09:16 AM Go to last post
29 690

adding cardio

so ive built my own routine. no reason to go into detail too much but using 2 workouts switch between them. basically upper lower 7 exercises both days. my life is a bit more stressed since having a baby with my crazy ex. so ... as a natural bodybuilder (30y) this can be quite challenging. ...

Marly1988‎, 10-18-2018 03:25 AM
Today, 07:33 AM Go to last post
9 393

18, F: Give me advice!

Hi everyone! I need advice on how to achieve my desired physique. Here is the information: I am an 18 year old female. I did track and cross country for 4 years, and during that time I was hella cut (107 lb, 5'2, my legs were very muscular as a very muscle-bound, petite person with Asian mixed...

dlauren00‎, Yesterday 05:52 PM
4 269

Progressing with 5 rep sets vs 10 to 12

i know most guys like progressing the big compounds in the lower rep ranges. I personally like 10 to 12. Progression is definitely slower at 10-12 though. Volume is probably higher since it biases towards lower rep ranges. But Greg Nickols says not to compare volume against sets with different...

AD1985‎, Today 06:13 AM
1 127

Signs of a worthwhile workout?

I’m a skinny dude and I’ve just committed to activity start building muscle. I spent about an hour and a half there doing various upper and lower body workouts till I couldn’t do anything anymore, but I still feel like it was worthless effort that didn’t push my muscles enough. I got that “jelly...

Mopaaar‎, Yesterday 06:39 PM
12 277

Thought on the fierce 5

I showed my dad the fierce 5 who's done bodybuilding for over 30 years. He likes the program, said it's very balanced, but believes the progress is too quick. He said that in just a couple of months the bodybuilder is going to be struggling to lift the weight to the point where they'll likely cheat...

needgains1024‎, Yesterday 11:41 AM
15 430

4day split recommendations?(every muscle 2x/week)

Could someone recommend a 4 day split in which every muscle group gets trained twice a week (kinda like an upper lower split) but with legs and back trained together in the same workout?

Kanyade‎, Today 02:24 AM
Today, 02:24 AM Go to last post
0 173

Quick question about StrongLift 5x5

Program states the following: Day one: Squat (5x5), bench (5x5), BB row (5x5). Day two: Squat (5x5), Overhead press (5x5), Deadlift (1x5). Not including warm-up sets. My question is: Why squat on day two as well? wouldn't doing squats prior to DL impact your DL performance ? Might be...

Sunken436‎, Yesterday 08:12 AM
5 316

Workout program flaw?

I started working out 3 months ago and I've seen some progress but not so much visually in my core, I wanted to show someone my workout program and get some advise, none the less here it is Mondays and Thursdays Bench press Incline bench press Curls Wrist curls Delt flys Shoulder fly

sharky0‎, Today 01:19 AM
2 176

Exclamation help me please

so im 17 in grade 12 i have access to a sum what large variety of gym equipment bench, squat, dead and a bunch of other core main exercise equipment the problem is i don't know what to do im somewhat of a bigger guy and have a decent understanding of the gym im a mix of bulky and fat and i have...

swiperscopes‎, 10-18-2018 09:58 PM
Yesterday, 10:14 PM Go to last post
3 232

Critique my Upper Lower routine please

Hey guys just looking for opinions on this upper lower routine done 2x a week: Upper - 28 Sets BB Bench Press 4x6-8 BB Pendlay Row 4x6-8 DB High Incline Press 4x8-10 Lat Pulldown 4x8-10 Lateral Raise 2x10-12 Rear Delt Fly 2x10-12

DogletDusk‎, Yesterday 07:26 AM
Yesterday, 09:59 PM Go to last post
11 345

"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
254 Pages
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Yesterday, 09:24 PM Go to last post
7,600 1,213,032

F5 - Recovery and accessory lifts progress Qs

Sup fellow lifters, got several questions after running Firce 5 U/L for a while.. - Basically been advancing on all 3x5 lifts but can't add weight or reps on everything else, feels like if I push myself on accessories I can't recover for my main lifts, I don't mind as only concerned with 3x5,...

DASBUNKER‎, Yesterday 03:09 PM
Yesterday, 03:09 PM Go to last post
0 161

Pull exercises order

So I wonder how my first 3 exercises order should be .. so the first 3 exercises are : rack pulls , weighted chin ups , pull downs . Should I start with the rack pulls (4-6 reps) or do them once I’m done with the 2 downward exercises ? Or can I do it like one downward exercise (chin ups ) then...

Orelabergel1‎, Yesterday 05:12 AM
Yesterday, 02:03 PM Go to last post
16 389

All Pro Beginner exercice substitution

Hey, So I have been doing the All pro for 2 weeks now, but I can't seem to do a proper squat. I don't know if it's because I am a beginner or if I am too overweight (240 pounds), but my knees keep bending and my lower back hurts a bit after the sets. Someone suggested that I see a trainer...

Mcpenco‎, Yesterday 10:25 AM
Yesterday, 10:47 AM Go to last post
2 182

Lateral Epicondylitis forcing time off

The dreaded elbow issue (tennis elbow) is now to the point I must take it seriously and shut down upper body for an extended time. I have paused training a few times for 7-14 days with it returning shortly after. I have been running FF U/L for about 9 weeks. At 56 I have delt with many nagging...

idusabrive‎, Yesterday 09:53 AM
Yesterday, 10:03 AM Go to last post
1 160

Volume training

Hey guys, I'm currently working towards lowering body fat percentage. A trainer at my gym has started giving me some guidance. I'm doing intermittent fasting which I actually enjoy. I've also started a new volume training program to help with fat loss and try to preserve muscle while doing so....

esrunC‎, 10-17-2018 06:34 PM
Yesterday, 08:09 AM Go to last post
8 366

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