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Forum: Workout Programs

What workout is best for your goal?

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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
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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
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Yesterday, 05:42 AM Go to last post
4,347 566,285

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
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08-16-2017, 02:26 PM Go to last post
521 137,025

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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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
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07-16-2017, 11:17 PM Go to last post
611 706,530

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
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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
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Question Need help choosing my next program :/ I don't have any idea what to do!

I need bodybuilding routine for HYPERTROPHY. I want MUSCLES not STRENGHT :D Please help

Mutant1312‎, Yesterday 01:52 PM
13 341

getting back in to shape/without injury

Hi everyone I was wondering if anyone knows the ideal work out program for someone who had been in shape for years but due to surgery had taken a year off (the surgery wasnt dangerous it just made me lazy to come back and train). I noticed when i would try getting back in shape before i would...

Herofeeder‎, Today 12:05 AM
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Bored of Fierce 5 Novice Routine - what next?

I've been doing F5 on and off for about two years (but fairly consistent over the past few months), and I'm getting bored with it. My current numbers are a mix and match oof what my maximums have historically been, but where they are smaller than before, they're not much, and likewise where they're...

GF23‎, Yesterday 11:46 PM
Yesterday, 11:46 PM Go to last post
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What do you think of this modified push/pull?

Hello, My main priority is size but I really want to increase my Bench, Squat, Barbell Row, and Overhead press #s to respectable #s as well. This is what I'm doing: Monday: Heavy Bench Day 3x5 Heavy Bench 170 (554) 3x6 Incline DB 60 ✅ 3x10 Lat Raises

Hmatt330‎, 08-16-2017 07:26 PM
Yesterday, 10:39 PM Go to last post
11 235

Fierce 5 : how to deal with squat pain?

Hi, -Monday i began fierce 5 program, i did some stretching after the training End of day mylegs begin to be sore -Tuesday it was a real pain -Wednesday i wasnt able to climb stairs, walking was very very hard Problem : wednesday was supposed to be the second trainging session but i wasnt...

Cymryr‎, Yesterday 09:54 AM
Yesterday, 10:28 PM Go to last post
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No pain, no much pain?

Yes, one thing I have always hated most about serious weight training is a situation where you need to PUSH HARDER to tear the muscles...yet it you work out TOO just ruptured some biceps, snapped some tensions, etc. I basically carefully gauge when to end a workout with just being so...

thethinman0007‎, 07-15-2017 04:09 AM
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Question Guestimate my potential based on starting stats (18 y/o 1 month into training)

I've been around the forums for years but about 2 weeks ago I decided to take weightlifting seriously, putting myself in the right mindset for good sleep habits, a good diet and a good workout regime. What I would like to know, based upon your observations and knowledge: 1) What numbers could...

FightYourFear‎, Yesterday 07:41 PM
Yesterday, 09:44 PM Go to last post
2 71

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
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Yesterday, 09:43 PM Go to last post
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"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
197 Pages
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Yesterday, 09:19 PM Go to last post
5,880 841,611

Time to Dial It In

I've been running this program for the past 8-9 months with great results. I am in my early 20's and am 6'2" and 230lbs. My close-grip bench got to 250lbs x 2, overhead press to 180lbs x 1, and 5 x 5 weighted chins on rings to 45lbs. I am happy with the results and've been able to add weight and/or...

Barbecuebarbell‎, Yesterday 08:17 PM
Yesterday, 08:17 PM Go to last post
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Need feedback on my arms and shoulders workout

I'm currently doing a biceps-triceps-shoulders day, chest-back day, and leg day. I'm really trying to train my arms for mass. Please give feedback on my program I am doing. Does it look good? What do I need to change? Preacher Curls 12-10-8-6 Cable Pushdown 12-10-8-6 Arnold Press ...

jpslugger10‎, Yesterday 07:39 PM
Yesterday, 07:39 PM Go to last post
0 81

Layne Norton's PHAT or 5/3/1 Boring But Big?

I am currently cutting down to 10% body fat and want to prepare to have a routine for my slow bulking after my cutting is over with. These two programs stood out to me because for one, PHAT actually worked, but in general i like training for both strength and hypertrophy which is what both of these...

GotTheRuns‎, Yesterday 05:57 PM
Yesterday, 05:57 PM Go to last post
0 62

Calisthenics and Lifting?

I've been lifting for a very long time in my life but I've recently found an interest for calisthenics. If i find a calisthenics program do i give up lifting or can i do say: MWF lift and T/TH/Sat calisthenics? or do i mix them into my lifting routine. Also if anyone has any tips or links to a...

twiceslive‎, Yesterday 04:26 PM
Yesterday, 04:55 PM Go to last post
1 96

My gym is on vacation for 2 weeks

Hello guys, My gym is on vacation for 2 weeks, and I'm leaving cities, so I won't be able to workout till 30 august. How can I conserve my gains and limit my strengh loss ? Any tip would be appreciated

lordpatrick‎, Yesterday 02:30 PM
Yesterday, 04:43 PM Go to last post
2 121

rep/sets to absolute failure or program

I wanted to get your all's thoughts on ideal rep/sets for hypertrophy. It seems like every athletic source has their own idea as to what's ideal. Although I'm not following the program directly, I've kinda done my own spin on Arnold's blueprint for mass. Basically, I'm doing every set to failure...

Knight526806‎, Yesterday 08:13 AM
Yesterday, 04:06 PM Go to last post
4 164

Fierce 5 Questions

Hi guys! First time seriously getting into lifting and wanted to post and get some advice! I've began Fierce 5 about 5 months ago and noticed results. When i started i weighed 208 and now I'm 185. I was able to add weight to the bars every week like the routine said on a caloric deficit....

Paved‎, 08-15-2017 11:18 PM
Yesterday, 03:08 PM Go to last post
9 337

best workout plan for skinny guy

Hey i have been for working out for a few months and tbh i havent gained any muscle or weight. i use this plan, im 17 years old and 6 feet Monday: Chest/triceps wendensay:Back/biceps Friday: Shoulders/legs can someone tell me if this is good plan and maybe give me some good exerices for...

jazenbourne12‎, 08-16-2017 06:23 AM
Yesterday, 03:05 PM Go to last post
8 246

Been using fierce 5 full body workout for about a month. Have a couple questions.

I really like the workout and I already am seeing results in looks and in strength. The only things I am struggling a little bit with are squats and the Romanian Deadlift. My lower back seems really weak. I don't see any muscle in my lower back as well. I've started doing hyper extensions recently...

ShadowCien‎, 08-14-2017 12:19 AM
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Yesterday, 01:44 PM Go to last post
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3 days/ week ab routine

I go to the gym 5 days/ week and like to do abs on 3 of those days after working my main body parts first. The problem is i don't really have a set ab workout routine and end up just doing what i feel like. I feel like I'm not getting full potential from it. Does anyone know a good 3 day/week ab...

oYULANo‎, Yesterday 09:59 AM
Yesterday, 12:56 PM Go to last post
3 133

Looking for a 3-day full body routine but can't squat or deadlift

I'm looking to change it up. And I think a 3-day full body would suite me best with the way my lifestyle is now-a-days. I've seen so many good routines but all of them involve squats and deadlifts. I can't do those two. Everytime I squat, i throw my back out. I'd rather not risk injury any more....

Rayaarito‎, 08-16-2017 02:01 PM
Yesterday, 11:59 AM Go to last post
10 293

5x5 Program

Workout A ________________________ Squat - 5x5 Bench - 5x5 Barbell Row - 5x5 Lateral Raises - 2x15 Skullcrushers - 2x10 Calf Raises - 4x20 Abs

Mutant1312‎, Yesterday 11:44 AM
Yesterday, 11:44 AM Go to last post
0 69

Number of exercises per muscle group?

Hi all, Current muscle group programme: Legs & abs Chest & triceps Back & biceps Shoulders & abs Core training

BarryAllen94‎, Yesterday 07:54 AM
Yesterday, 11:37 AM Go to last post
4 133

Is this a good workout plan for increasing strength, building muscle, & burning fat?

Monday: Barbell Squat 5x5, Barbell Bench Press 5x5, Barbell Bent Over Row 5x5, Weighted Dips 3x5, Ab work, HIIT cardio 15 minutes Tuesday: Rest Wednesday: Barbell Squat 5x5, Barbell Overhead Press 5x5, Barbell Deadlift 1x5, Weighted Chin-ups 3x5, Ab work, HIIT cardio 15 minutes Thursday:...

Bigweightbro78‎, Yesterday 10:42 AM
Yesterday, 11:09 AM Go to last post
1 92

Thoughts on my plan?

Hello everyone, i've been lurking these forums for a while now and got some pretty good advice but now i'm looking for some personal feedback about my workout plan. A little background info on me, i am 26 years old 5'9" 147 pounds and 8.7% body fat. I've been lifting for about a year and a half now...

deathcorehippie‎, 08-16-2017 06:03 AM
Yesterday, 08:47 AM Go to last post
6 245

Skinny guy trying to gain muscle.

Hello! I'm new to this forum and figured it'd be a good source for advice. I'm a 24-year-old male whose weight fluctuates between ~125-137lbs (~57-62kg), as such I've always been somewhat self-conscious about my weight, mostly my arms which are embarrassingly small compared to other males my...

DrScienceMan‎, Yesterday 06:11 AM
Yesterday, 08:37 AM Go to last post
2 162

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