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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 08:53 AM
264 Pages
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Yesterday, 07:55 AM Go to last post
7,910 1,154,486

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 07:55 AM
32 Pages
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11-30-2019, 11:57 PM Go to last post
940 633,942

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 02:07 PM
99 Pages
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2,942 898,067

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 07:27 PM
23 Pages
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11-11-2019, 05:58 AM Go to last post
665 525,432

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 12:51 PM
23 Pages
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10-29-2019, 11:49 AM Go to last post
681 1,082,915

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 07:00 AM
3 Pages
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09-06-2019, 01:41 AM Go to last post
72 160,330

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 44,044

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,340,208

Post Is my workout good?

Hello guys my name is Daniel and i am 15 yo and i start going to gym 4 months ago. i just want to know if my new workout is good and my volume is enough. So i have a PPL workout .Push and Pull 2 times a week. So my workout is like this. Monday-Chest/Triceps/Shoulders INcline bench press x4...

n8x2c8qgqgn‎, Today 12:30 PM
0 70

Question Anyone tried Sumeet Sahni's workout plan?

Hey guys, I'm interested in finding out more on SumeetFit's workout plan as her clients lose their waists so quickly in just 8 weeks. There's about 2 reviews on her plan able to be found online but she's had hundreds of clients. I'm sure she has some legal copyright in place so nobody can talk...

peanutjsando‎, 02-27-2019 10:18 PM
13 5,130

Question Texas method program build up

hello guys I'm a 19 years old powerlifter, iv'e been into the powerlifting for a year or like a year and half I have competed 2 times My first cometition was good, i was 84kg My records were 170kg squats 190kg deadlift 90kg bench press And my second cometition i've only competed in...

aiham122‎, Today 07:14 AM
Today, 11:22 AM Go to last post
5 216

Max lifts during deload/rest week?

This week is the last week of my bulk before transitioning to cutting. Been using Fierce 5, last deload was 10 weeks ago. Want to do one week of rest in between bulking and cutting. Was wondering if I'd still get the benefits of a 'rest' week if I do a 1RM session next week (squat, bench, deadlift)...

MedicalAuthor‎, Today 11:18 AM
0 80

German volume training, how is it possible?

I was looking into high volume and found this "program" (more of a rep scheme) called German volume training. 10x10 with 90" rest and slow eccentric phase. Several days rest before going again. This one girl in my gym just completed a contest and is doing the 10x10 thing now also. My question is...

jademonkey‎, Yesterday 05:56 PM
6 435

Post Moving on from Vikings (Plan Review)

Hello! I've been lifting for 3 year now, and for the past 6 months I had been following the Vikings 5 day ULPPL routine. TBH it's starting to get a bit monotonous now. I'm definitely seeing gains, but would like to try something new. I developed a progressive routine and would like to know your...

antonyjohne‎, Yesterday 07:48 PM
2 284

That lousy feeling when...

You finally video your form and it is clear to see your squat is not quite at parallel. If anyone recalls I had a thread a month or so ago posting my progression on F5. Well, scratch the 330 lb squat. Turns out I was about three, maybe four inches from parallel once I videoed it. And what...

Hutrapper‎, 12-02-2019 08:28 AM
12 999

Complete program

Hi. So I'm looking for a program that focuses on every part of each muscle of the body equally. For example, one that has exercises for all 3 heads of the triceps, all 3 sides of the shoulders, every part of my legs, every part/ side of my biceps, etc. Something more advanced that can create a...

BBryan098‎, Today 08:08 AM
2 153

Need help finding a 4 day routine

I am a natural lifter and am looking to find a 4 or maybe 5 day routine that is either Push/Pull or Upper/Lower focused. I am currently following the Fierce 5 4 day Upper/Lower routine, but am looking for a change. I am 6’2 and weigh 195 lb. I am really looking to widen my upper back.

beq1991‎, Today 07:33 AM
Today, 08:04 AM Go to last post
1 142

Jim Stoppani's Showtime Workout, M&F July, 09

So back in the day I used to be a hardcore Muscle and Fitness junkie, as it got me into lifting and helped me lose weight and gain muscle. In my opinion the magazine is crap now that Joe Weider is dead. I remember my absolute favorite workout from the magazine and I can remember completing it at...

bsilvey‎, 04-27-2017 12:06 PM
3 1,462

Time to workout

My question is I wake up at 4 am and don’t get home until 630 when should I workout ?

frankw82‎, Today 04:51 AM
4 193

Exclamation When to workout ?

What’s up people, I am going to be bulking for the next few months. I’m trying to find the best schedule for me to workout. I have a very fast metabolism, I’m one of the guys that can eat a pizza and actively lose weight it feels like. I stay at about 160lbs. So it’s very hard for me to bulk. I’m...

Timb95‎, Today 01:03 AM
1 208

Smile workout duration for adults

Dear Gents, I am 55. Good but average workout experience at my 20s and 30s then a break for many years. Restarted 3 years ago. My BMI is 25,4. Body fat 16%, visceral fat 12.8. Cardio exercises 3 weeks per week at a moderate level. Duration 30 minutes. 2 times per week muscle building...

Ymammad‎, Yesterday 06:57 AM
11 528

Getting a temporary personal trainer?

I'm thinking of getting a personal trainer because despite watching dozens of hours of videos, reading countless articles, video taping myself from every angle doing workouts, I'm still having issues with my body such as pain, discomfort, etc. While I don't think it's my form and I know it's...

animalwithin007‎, Yesterday 02:15 PM
Today, 04:48 AM Go to last post
1 304

Fierce 5 intermediate/advanced

Hey guys just a few questions regarding this program I have started, any help would be appreciated if anyone has tweaked or changed some workouts to suit there time Can I substitute DL with leg press ( do dl on lower and leg press on leg day) ? I would like to add another lateral raise &...

pedja88‎, Today 01:45 AM
Today, 01:45 AM Go to last post
0 215

A/B split

Making a new program trying something new this time around! Gonna program volume and intensity days. Doing an A/B split 4 times a week (so hitting every muscle twice a week) Anyone know if I should put the volume day or intensity day first? Seeing as I have a little bit more time to recover...

Kevlaren‎, 12-02-2019 12:27 AM
Today, 01:24 AM Go to last post
5 761

Wink Squat progression question

Hey everyone and thanks for taking the time to read this. I'm a 250 lb male (still working on body composition) 30 years old, 6'3, been lifting "seriously" bout a year now, my first 6 months were just messing around with no direction. Chest and bis with more chest and bis baby. I'm currently...

ironfluff‎, Yesterday 08:42 PM
2 274

Feedback on my new routine split.

I wanted to do something similar to a 6 day PPL but thought it'd be nice to break it up a little differently. So I made what I'm gonna call a HLV split (Horizontal, Vertical, Legs.) I'm sure it's been done before, but I haven't seen it. I figure I would have more juice if I split bench up from...

StillbornSoul‎, Yesterday 11:48 PM
Yesterday, 11:48 PM Go to last post
0 234

Starting up again and want to try a new program , unsure if I should bulk or cut.

Hello, Im a 23 year old male that weighs 170lbs with a height of 5'9. Ive been on and off working out for years , My max bench was 165lbs and squat was 205lbs. obviously Im skinny fat so I was wondering if I should be bulking or cutting at this weight. I've only used the Fierce 5 program and...

KB199605‎, Yesterday 09:01 PM
Yesterday, 10:14 PM Go to last post
1 247

Smile Bulking routine????

So I’m fairly new to bulking and consistently going to the gym. It’s been a little over three weeks since I’ve started going to the gym and hitting my macros consistently. IM 5’7 starting at 170. A little bit of a skinny fat complexion.. I use rivalus clean gainer protein shake after my workouts...

Kev2200‎, 12-03-2019 06:46 PM
Yesterday, 08:24 PM Go to last post
4 563

Chest day workout

Hey boys have been working out on and off for few years currently my workout is what's listed bellow would love any extra recommendations to add or alter I tend to stay with same weight untill I can achieve all sets successfully with decent form then go up by 2.25kg and repeat as strengthen ...

dylanstephens54‎, 12-03-2019 08:30 PM
Yesterday, 08:09 PM Go to last post
12 734

Unhappy Need help badly

I've been working out for close to 2 years and I have seen little progress in gains besides some muscle on my biceps (not a lot btw). I have a super bad/weird body type and I hate it. I can't take off my shirt in front of people because I look so bad. I am 17 5'10 and 150-155lb and not overweight...

JamesGetsFitt‎, Yesterday 06:12 PM
Yesterday, 06:19 PM Go to last post
1 288

Sauna's, Steam Rooms, and Hot Tubs: Do they do actually do anything?

I've recently been using all 3 pretty regularly after working out since my gym offers all of the above at no extra cost, but do they actually do anything or help with recovery? Sure they feel nice, but am I actually doing anything productive? Any literature on any of this, or is it mostly...

Badger94‎, 12-03-2019 04:25 PM
Yesterday, 04:52 PM Go to last post
8 703

Progressive overload without 2.5lbs weights

Hello, I'm currently training for strength, and I got an issue with the upper body compound movements : I only have 5lbs weights. My Deadlift and Squat progression is linear, but for the OHP and bench press, it's a nightmare. Any idea for a progression that doesn't require these weights ?

DjBougnoul‎, Yesterday 11:43 AM
Yesterday, 02:57 PM Go to last post
6 401

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
11 Pages
1 2 3 4 5 ... 11
Yesterday, 02:27 PM Go to last post
302 73,115

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