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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
271 Pages
1 2 3 4 5 ... 271
8,125 1,273,305

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
99 Pages
1 2 3 4 5 ... 99
2,954 986,035

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
23 Pages
1 2 3 4 5 ... 23
03-12-2020, 11:44 AM Go to last post
670 610,341

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
23 Pages
1 2 3 4 5 ... 23
03-01-2020, 04:43 PM Go to last post
683 1,164,195

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
32 Pages
1 2 3 4 5 ... 32
01-09-2020, 01:34 PM Go to last post
945 735,107

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
3 Pages
1 2 3
09-06-2019, 12:41 AM Go to last post
72 209,117

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 2,476,012

Working shoulders day after back day?

Hi, I'm very new to weight lifting, so new in fact I have only just started properly last week. I've developed my full programme using all the advice I could find on different forums, articles, etc. However I've just come across an issue and wonder if a) it is an issue, and b) if it is, how do...

Lafleur182‎, Today 04:06 AM
6 218

How do I Lose Fat and Put on Muscle?

I am "Skinny Fat" and am looking for a way to gain muscle effectively, while also losing weight. I am not "new" to lifting but have only been lifting for around 6 months and haven't seen great results. Due to the new pandemic I am unable to go to the gym but have weights at home so I am still able...

Fitwannabe3‎, Yesterday 11:59 PM
2 273

Home Training program review request

Hi, I am a 33yo, 90kg, 185cm, male. Now I found myself in a situation where I need to do 2 things... fill my time and workout at home. I was usually working out at the gym 3x per week with full-body training each time using machines and dumbbells. Each training was more or less 45-60min....

snky1987‎, Today 03:51 AM
Today, 07:36 AM Go to last post
6 209

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
8 Pages
1 2 3 4 5 ... 8
226 46,714

Calisthenics home workout for anyone wanting to try it

Been seeing a lot of people making threads due to the coronavirus asking for a home workout routine. I decided I'm going to help and share my personal routine for anyone willing to give it a shot. There are some things you'll need first. 1. Weight vest 2. Gymnastic rings 3. Parallettes 4....

Animal2692‎, 03-26-2020 06:10 PM
29 1,639

Too weak to squat - Home kit and ideas for Covid Gains

For whatever reason I cannot squat. I have COPD but at the Gym was gradually building strength using machines to protect my CNS from causing a flare up. The plan was to seated leg press until I was able to easily air squat and then towards weighted squats / front squats etc. Now with the...

Stormbitch‎, 03-26-2020 08:18 AM
15 1,367

Advice on 2 day a week training, back to back days

Hey my dudes. Long(ish) time reader, finally had to make an account to ask this question because I couldn't find direction anywhere else. I've been running Fierce 5 as written (using a few suggested alternate movements due to home gym constraints) for about 4 months now. I'm 36 and this is the...

harshmojo‎, Yesterday 09:03 PM
Yesterday, 09:30 PM Go to last post
1 229

Mixing weights

Kinda in a pinch given everything going on. Using a makeshift home gym from things I had/was able to cheaply buy. Is it ok to use let’s say 1 10lb plate on one side of the bar and 2 5lb in the other ?

ty1006‎, Yesterday 10:10 AM
Yesterday, 09:22 PM Go to last post
9 340

Getting bigger but not gaining much on the scale.

Been bulking since Christmas and I'm feeling bigger and feeling stronger. But my scale weight isn't moving too much. Maybe a few pounds increase but nothing crazy. I'm eating in a crazy surplus of 3400 calories a day. And I'm not a hard gainer. Like I said, I feel bigger and look bigger. Getting...

mitchdelic‎, Yesterday 12:09 PM
Yesterday, 07:53 PM Go to last post
1 330

Training lagging muscles 3 times a week?

I did my measurements today Neck - 17 inches chest - 46 inches shoulders - 56 inches arms - 16 calves - 15.5

MOP177‎, Yesterday 06:00 PM
Yesterday, 07:20 PM Go to last post
3 262

Post PPL or Full Body For Bodyweight Training

Hey guys, now that gyms are closed, I'm trying to workout anyway I can which means mostly bodyweight exercises including pull ups,and I use tires as weight for rows. Anyway, I was wondering what do you guys think it's the best split for bodyweight training. I train 6 times a week so should I do...

BaddingBro‎, Yesterday 11:37 AM
Yesterday, 06:35 PM Go to last post
3 340


I lift M/W/F/Sat. I’m currently cutting. I was doing cardio twice per week. Now going to up that to 3 days per week. So cardio would be Tuesday,Thursday, Sunday; with no rest days. Has anyone done this? What was your experience? Being stuck inside with lockdown plus rainy weather all week, I want...

George2100‎, Yesterday 11:08 AM
Yesterday, 04:46 PM Go to last post
7 321

Need opinion about this routine

Hi everyone. I am currently at a very confused phase which I don’t know how To train to have max benefit. For the past few years I have been working out on and off. Let’s say 3 months working out 3/4 days a week then leaving the gym for 3 months then back in and so on. The reason being is that I...

djdany‎, Yesterday 12:04 AM
Yesterday, 01:07 PM Go to last post
5 495

Corona Virus Routine

I'm 20 years old 6ft1, 165lbs and I want to build mass. I've been training for a few months but I'm still a beginner (only bench 135 x5) I was was picking between fierce 5 and The Vinking's Bare Bones routine. Which one is better? I was going to pick the Bare Bones full body because it has...

joaogil1999‎, Yesterday 11:26 AM
Yesterday, 11:31 AM Go to last post
1 323

rich piana saying this about lifting

" lifting heavy weights builds bulk, bodybuilders need to check their ego at the door and do my stuff (talking about supersets with moderate/light weight) building the muscle is building the muscle, tearing the fibers is tearing the fibers in fact I seen a study that lifting heavy weights 8-12...

bheast69‎, 03-25-2020 05:06 AM
Yesterday, 10:02 AM Go to last post
16 1,184

Suggested routine for beginner during this period

Hi all, like everyone else pretty much stuck with the house and the outdoors (within limits/guidance), but also like everyone else, the opportunity to have some more free time and self improvement. I'd like/and need to add some exercise to my week, since right now all I'm really doing is...

yido101‎, 03-28-2020 07:30 PM
Yesterday, 04:22 AM Go to last post
4 531

Broad Shoulders - How to get them

Obviously broad shoulders are good looking and attractive. However I do not possess them. I realize there is nothing i cannot change my skeletal frame. But i desperately need to know what I can do to widen them. Please, any excercises or just assurance would be welcome, i have a basic...

BillGill‎, 11-02-2001 05:38 AM
2 Pages
1 2
03-28-2020, 05:06 PM Go to last post
37 363,330

Upper/Lower Sandbag Routine

I run All Pro's Upper/Lower Split and love it. It fits well with my schedule. With gyms closed and this summer I won't have access to a gym either, I decided to buy a 60lb sandbag. I also have a jump rope, cycling, push up bars, and one 15lb kettle bell. I am trying to mimic my current split....

AgPilot‎, 03-26-2020 07:00 PM
03-28-2020, 03:10 PM Go to last post
7 981

Beginner's Beginner - Help Me Create a Program

6'3, 280, need to get my act together before it's too late. Committed to eating better and making some lifestyle changes, but want to make proper use of equipment I have that's collecting dust. Have 2 adjustable dumbells up to 50 LBS each, and a foldable/incline bench. Pictures below. Would...

pugsood‎, 03-27-2020 05:36 PM
03-28-2020, 02:19 PM Go to last post
3 756

Natty workout routine

Current routine is 7 days a week of hard lifting 45 min plus. Been doing this for about a year and have stopped gaining strength. Size seems to get bigger, saw this program and was wondering everyone’s thoughts? I think it would help me take it down a notch. Main goal is to build mass Day 1:...

andrew4321‎, 03-24-2020 01:09 PM
03-28-2020, 11:14 AM Go to last post
6 1,165


Hi guys, Used to do Fortitude training routine, I’m currently doing mostly bodyweight exercises because the gym are closed BUT I’ve just discovered on the internet Alexander Leonidas, and his program “Naturally Enhanced” (415 pages). Well it’s interesting but very different from the...

tournesol35‎, 03-28-2020 08:42 AM
03-28-2020, 09:19 AM Go to last post
3 580

How much can the resistant band kits hold before being damaged?

I purchased a resistant band kit that comes with handles that attach to the bands - it comes with 100lbs worth of bands. The pic has of the handle and the bands and says x5 strong up to 100lbs. Is it saying that’s how much at max you can put on before it gets damaged or just how much is included? ...

jakesta94‎, 03-27-2020 07:46 PM
03-28-2020, 07:55 AM Go to last post
5 750

Low volume = thoughts?

Recently i've been reading up on an apparent trend in fitness, inspired a bit from advocates of low volume style routines. It's a method that basically involves one warm up set with the lightest weight possible, typically just the bar or handles and you rep it out pretty high - and then weight is...

TheShadowMan‎, 03-26-2020 03:13 AM
2 Pages
1 2
03-28-2020, 05:15 AM Go to last post
45 2,388

Feedback on my routine?

So I've recently been trying to develop a home training routine for myself. What with the current situation and all the gyms being closed I've had to improvise a little, since I haven't got access to a power rack or huge quantities of weight plates. Background info: Young male, relatively new to...

TnkCmndrToo‎, 03-26-2020 11:01 PM
03-27-2020, 10:13 PM Go to last post
3 900

Smolov Jr

Wanted to know how long do you Rest between sets on all of the percentages 70% 75% 80% 85% for Smolov Jr Program??

Strengthboy19‎, 03-25-2020 05:41 PM
03-27-2020, 06:26 PM Go to last post
4 1,071

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