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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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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
81 Pages
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Today, 02:54 PM Go to last post
2,415 527,317

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
139 Pages
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4,141 535,706

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
13 Pages
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06-26-2017, 01:34 PM Go to last post
376 130,589

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
16 Pages
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06-26-2017, 12:49 PM Go to last post
465 114,321

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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05-21-2017, 03:10 PM Go to last post
609 690,042

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
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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 41,958

Hands down, the best workout program?

Hey! As title implies, what is the absolute best program for a bodybuilder? My program seems to be lacking, so i want to try a new one. Been lifting for 8 months.

MidasSandahl‎, Today 12:06 PM
11 126

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
25 Pages
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746 103,287

Time to get huge as ****,critique my routine!

I have been lifting for about 3 years. Been doing waaay to low volume i realized now. Usually i do about 10 sets/bodypart per week. Results have been modest. I have listened to and read alot of stuff from DR. Mike Israetel. He recommends that you during a mesocycle work from your minimum effective...

Geotric2‎, Yesterday 12:29 PM
10 198

Workout program questions

Hey guys, Looking to get back into working out again. Standard 5 days a week program, 3sets, 8-12 reps, etc. Tell me if you think these exercises are outdated, if they match well, the order is lacking, etc. Not looking for anything super complicated, just a good group of overall exercises...

devon06atX‎, Today 12:28 PM
4 120

Red face Is it ok to lift weights 4 days a week from monday to thursday?

Hi guys . Can you help me here please. Tell me if it is ok to weight training in gym from monday to thursday 45 min a day , then friday saturday and sunday off. As i have kids those days. Thank you very much for any reply. Cheers.

Kosak175‎, Today 09:10 AM
5 137

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
11 Pages
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316 45,451

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
40 Pages
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1,179 91,690

Muscle imbalances

Ok , I am a 30 year old dude ! I've been working out on an off now for 8 years now . I am having problems with my right pectoral. Whenever I work out chest, mainly any chest work out that you need a back support, my right shoulder and triceps do most of the work.also my riggt lat is a lot bigger...

Demcowboys‎, Today 01:40 PM
0 25

Smile New here, could use some help.

Ok quick summary about where im at, like 7/8 months ago i noticed i was getting a bit chunky. i was around 210(6' tall). from there i began a low calorie diet with the occasional cheat day(or week, im not perfect) and today i weighed in at 184.6. ive been really happy with the difference the weight...

Rocky171‎, Today 11:02 AM
Today, 01:02 PM Go to last post
7 115

Keeping buff on holiday

Hi chaps, What do you recommend with holiday..? I'm going to manorca for 7 nights with my girlfriend and her family. They are the sort to be doing something at all times which doesn't leave a hell of s lot of time to eat well and often. And are there any home exercises I can incorporate...

LiamChecks‎, Today 12:23 PM
2 81

Next step from Fierce 5 beginner routine

Sup boyos, Apologies if this is covered somewhere (probably is) Been doing Fierce 5 beginner routine for 5 months (did calisthenics for a year before that) and I feel like I've exhausted my newb gains (probably not, but I'm growing tired of the same routine day in, day out) I don't feel...

partydave‎, Today 03:48 AM
14 186

Two Questions: Splits & number of exercises

Two questions: I think I may be doing too many exercises, I am doing around 9-10 different lifts three times a week. I see some programs with only six lifts & some with 10 -11. What is optimal? My goals are to build muscle along with strength. 2) I am thinking of changing up my routine and...

kim59‎, Today 10:56 AM
Today, 11:51 AM Go to last post
2 44

Is it too late to start a calorie deficit?

I've been working out for a little under 2 months now and not seeing results. I'm skinny fat and while I haven't been overeating I haven't really been tracking my calories and I drink only water no more soda since I started, and milk. I want to get lean so I might just go on a 1500 calorie deficit....

shaol‎, 06-24-2017 09:28 PM
Today, 11:11 AM Go to last post
6 220

Opinions needed on this workout program

Hi guys I'm starting a new mass building program and I wanted to have your take on it. Any constructive advice would be very much appreciated. Sets are 8 to 12 reps. Ab exercises not included. Monday: Chest/Triceps (extra dropset) 4 sets Barbell Bench Press 4 sets Incline Dumbbell Press 3...

Abbas6787‎, Today 02:42 AM
Today, 11:10 AM Go to last post
3 90

Somebody pls rate my push/pull split

Monday/Thurs (Push) - Flat Bench Barbell Press 5x5 @2 minutes of rest - Incline Dumbbell Press 12x3 @1.5 minutes of rest - Dumbbell Fly 12x3 @1 minutes of rest - Barbell Military Press 6x4 @2 minutes of rest - Side Lateral Raise 10x3 @1 minutes of rest - Seated Rear Delt Fly @1 minutes of...

Null1738‎, 06-25-2017 08:47 PM
Today, 11:08 AM Go to last post
21 365

What workout program can i do with a Golfer's Elbow/Epicondylitis?

Hello :) I have started working out 3 months ago as I've lost 35kg. I have a new body but it's lacking muscles. I'm going at least 3 times per week, and focusing on one to two body parts per session. It became addictive, and i went too fast, too long, too heavy, 4hr sessions (2hr of group...

SupremeCheese‎, Today 09:52 AM
Today, 10:52 AM Go to last post
1 79

Talking 1 month extreme shredding transformation program

Hi there, I'm planning on losing some fat before the summer. My goal? -10 Kg in 5 weeks. I want to look more athletic and lean than massive or muscular. I'm looking for a kind of "hardcore" program that will help me achieve that goal in 5 weeks. I know this is a short period of time and one...

Tablettes‎, Today 09:22 AM
3 139

Question Critique my routine please

Hello. So i am a mesomorph with 6 months of working out experience. I am currently 15% body fat, 6ft and 182lbs, and i have i good muscle recovery. I want you guys to tell me what you think of my routine: Its a sequencial A B C A B plan. A Bench press 4x10 Incline dumbell press 3x10...

BojackHorsemann‎, Today 09:15 AM
Today, 10:34 AM Go to last post
1 106

Starting "Rise and Grind" Tomorrow!

Tomorrow I will be starting Rise and Grind program created by Marc Megna and Vernon Davis and was wondering if anyone else was starting tomorrow or would like to create a accountability group. Below I will leave some information on me and some of the supplements I will be using during the 6 weeks....

irvinhuntiii‎, 09-11-2016 06:03 PM
Today, 10:05 AM Go to last post
2 743

Just found my motivation. Now I need a plan, before the "motivation" wears off.

When I say "I hate running", I mean I ****ing *despise* it. Yet, after seeing a photo of me at my sister's wedding a few months ago -- a point I had previously thought "I looked pretty good, all things considered" -- I can definitely say... I want to stop being fat. It's funny how laser-sharp all...

Jcorb‎, Today 09:16 AM
1 91

Critique my workout routine

For the past 4 months I was following a workout routine designed by some expert. It worked great, but was time to change it up. I wanted to build and tone my muscle so I kinda crafted this one. No idea if it's good or not. Looking for some pointers. About me: 28yrs, 6"5, 230lb, 17% BF Day 1...

JohnStreet89‎, Today 08:32 AM
Today, 09:10 AM Go to last post
3 64

Critique my routine

Been lifting seriously for 1y , made most of my progress through Bro splits but after finding out they are not optimal been surfing through upper/lowers And Full bodys And im not getting results,or atleast not even close. Made this myself added some volume from standart Full bodys because i like...

ezpG‎, Today 06:44 AM
Today, 09:10 AM Go to last post
2 120

legs won't grow

My legs have not gained any size in 3 months! I lift most days of the week, squatting about 3 times per week and eating for mass. Strength has gone up, although squats have become my weakest lift. Any kind of sure-fire way to add considerable size to my quads and hams? I have tried Smolov, low...

ironlionzion3‎, 06-20-2017 06:23 PM
27 717

Helping my dad lose weight

Hey guys, Would appreciate any help. My dad is 66 years old is very over weight. On Friday I'm taking him to my gym to help him train and ideally lose weight. I have to bare in mind his age and his weight, so what types of exercises would you recommend?

MattFlynn‎, Yesterday 12:09 PM
5 188

Rep Range & Isolation Exercises

Hello guys, It is my first question on forum, I will keep my question basic. Could you please answer? I am a beginner and want to build muscle and burn fat at the same time. 1) Should I stick to a certain rep range? 8-12 is general advice for hypertrophy but if it changes from person to...

Notitia‎, Yesterday 06:03 AM
Today, 08:17 AM Go to last post
12 244

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