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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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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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09-26-2020, 04:43 AM Go to last post
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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
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09-08-2020, 09:44 AM Go to last post
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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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09-01-2020, 05:52 PM Go to last post
956 845,037

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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08-17-2020, 12:01 PM Go to last post
686 1,254,301

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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10,927 2,611,160

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
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Difficulty gaining and maintaining muscles. Please help.

Hello. Right now I'm doing a full body dumbbell routine at home because of Covid 19. I've been measuring my arms frequently and noticed that I gain muscle then lose it after some time. For the most part I'm not growing and growing. I'm growing then losing. I would like to know if you can help me...

derikedwin‎, Yesterday 03:56 PM
3 228

PPL too much for a novice?

Ok, I have an exercise bike, a bunch of 1" plates, adjustable dumbbells, an adjustable bench, and an ez bar in my spare bedroom/office. I started a focused weight loss program in early February, and went from 185 lb to 143 (meant to stop at 145) with lots of cardio and some unfocused garbage...

preslove‎, 09-28-2020 05:35 PM
Yesterday, 11:14 PM Go to last post
17 449

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
4 Pages
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Yesterday, 10:06 PM Go to last post
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Good Powerbuilding Routines?

Hey everyone. I’m really interested in the concept of powerlifting and bodybuilding hybrid routines but I’m not too sure what a good one would be. Ideally I want it to be 4 days a week. Thanks in advance!

CatsAndMice10‎, Yesterday 12:29 AM
Yesterday, 09:36 PM Go to last post
12 435

Does it matter which exercises you start with for muscle growth?

Hello fellas, I just joined a new gym cause my old gym is packed because of covid, lot of people have free time. My new gym only has two squat racks which are constantly being used by dudes who take like 5 minute rests. My question is does it matter whether I start with the core exercise like...

2RDEYE‎, Yesterday 10:58 AM
Yesterday, 06:34 PM Go to last post
13 297

[WTA] Can switch to ULUL? Start stalling on BP, OHP, Row

Hi everyone. Its me again. Im running Vikings fullbody workout for about 2-3 month now. Can i switch to ULUL instead? Reason is, i feel really fatigue to Squat then BP, ROW, OHP on the same day. Squat alone already deplete all my energy. ( i have sin, sometime i skip squat do to imagine how tired i...

ZeekTrytoBuff‎, 09-28-2020 08:21 PM
Yesterday, 06:10 PM Go to last post
6 236

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, 09-28-2020 07:49 AM
Yesterday, 12:05 PM Go to last post
4 394

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
Yesterday, 11:13 AM Go to last post
10 895

Smile My worktout after ~6 weeks with dumbbells?

I bought set of adjustable dumbbells (50Kg/120lb) about six weeks ago. I tried a lot of different exercises. And I end up liking these: Curl 3x10 Hammer curl 3x10 Standing press 3x10 Bend over row 3x10 Bench press 3x10 Bench fly 3x10 I would like to make a routine, that I could do 4x per...

HiAndy‎, 09-28-2020 09:44 PM
Yesterday, 11:00 AM Go to last post
9 376

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, 09-28-2020 07:05 AM
Yesterday, 09:22 AM Go to last post
1 333

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, 09-28-2020 07:27 AM
Yesterday, 04:55 AM Go to last post
5 401

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
09-28-2020, 06:23 PM Go to last post
8 1,169

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, 09-27-2020 09:33 AM
09-28-2020, 05:04 PM Go to last post
8 602

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, 09-27-2020 05:30 AM
09-28-2020, 01:44 PM Go to last post
11 699

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
09-28-2020, 10:31 AM Go to last post
5 616

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, 09-27-2020 09:46 AM
09-27-2020, 12:18 PM Go to last post
6 539

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
09-27-2020, 11:54 AM Go to last post
3 592

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, 09-27-2020 03:25 AM
09-27-2020, 09:30 AM Go to last post
4 592

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, 09-27-2020 03:15 AM
09-27-2020, 08:38 AM Go to last post
1 419

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
09-27-2020, 04:17 AM Go to last post
4 589

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
4 695

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
6 757

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
11 918

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
5 729

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