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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
161 Pages
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4,818 624,916

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
21 Pages
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Today, 07:18 AM Go to last post
607 186,884

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
16 Pages
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Today, 01:16 AM Go to last post
454 187,968

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
21 Pages
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12-09-2017, 08:03 AM Go to last post
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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 02:07 PM
84 Pages
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12-08-2017, 04:31 PM Go to last post
2,498 567,964

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 1,644,338

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 49,874

Angry Didnt really see any good hyperthropy progress from people doing fullbody?

Alright, so I've been doing full body in the past couple of months and saw good progress from the routine however I've yet to see somebody in these forums or the internet in general post a dramatic and believable change from doing full body? How come? The majority of the great progresses I've...

sydfrex‎, Today 06:25 PM
3 102

Stronglifts 5x5

Couple questions. I am bulking til April then going to cut. I am a beginner, 6'3 205 15% bf. I want to put on size, but figured Id build a strength base first. Should I do something different? Or am I on the right track? Also given my size, will i be progressing quickly? Being 6'3 200lbs...

ChrisKyle20‎, Yesterday 03:02 PM
6 205

Quick question

Will I get smaller on a 6 week strength programme? Where my legs back chest and shoulders are being trained in the 5-6ish sorta range. I know it'll be worth it In the long run, but just wondering as I thought 8-12 reps is most appropriate to stimulate hypertrophy.

Bucky6664‎, 12-13-2017 03:55 PM
Today, 05:59 PM Go to last post
14 276

Jason Blaha Ice Cream Fitness 2 days a week instead of 3 days?

I know it would not give me the same results, but could it work? Would it hit all the muscles? Please don't say that I need to make time for lifting, I know that 2 days is almost nothing but it really is all I can do.

SebastianSrvn‎, Today 02:36 PM
1 109

Smile Please give me your opinion on this full body workout plan!

Hi all, I have been running this program for a few weeks now and enjoy it. I want to know based on all of your opinions/experience If I am hitting each muscle properly and with appropriate volume/progression. My biggest weak point is my chest, it seems to sag slightly. Monday: Superset: ...

BuiltJBM‎, Yesterday 05:37 PM
2 Pages
1 2
Today, 05:46 PM Go to last post
31 387

Bodyfat % while bulking and other tips

Hi everyone, I'm 32 yo, 175 cm, 74 kg, 21% fat (measured using skulpt chisel), in the gym for almost 2 years now (had a 4 month break after injury), 4 days/week. split A/B program. no cardio at all. I see results and people tell me they see change and flatter me a lot but i don't feel like i...

Sahar1985‎, 11-21-2017 08:57 AM
3 205

Thumbs up Simple 'Mass-Building' Tip

Hello, I'm new here and there is a small 'mass-building' tip I want to share with you. Sometimes it is not only about the quality or quantity of your diet, but it is also a matter of timing. I am not an expert in biology, but I have read that the liver produces energy during workouts. If this...

AdamApple047‎, Today 04:13 PM
0 82

Thinking of running Fierce 5 now

Since I've gotta my lifts pretty good from 2 months and a week on SS I've looked around, asked questions and think I want yo start running Fierce 5. All I have is a rack/bench/barbell and weights. What can I sub in for the facepulls and Lat pulls. The triceps extensions are obvious, however the...

Ckdjim‎, 12-10-2017 09:55 AM
Today, 03:39 PM Go to last post
13 533

2017 Squat Challenge - Shooting for 110,000

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 04:43 AM
64 Pages
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1,898 123,316

Working out while sore

Back on Wednesday, I did an upper body workout. Today is Friday, and my chest and arms are still sore. Would it be okay to rework chest and arms on Saturday if they are still sore? Should I just wait until they are no longer sore, and work another body part on Saturday? Due to my profession...

bpowers0705‎, Today 12:17 PM
3 71


I know I know...seriously dude? But I signed up for the streaming and I have to say if you get past the Piyo, and the Country Dance, and so on, there are some sick workout routines. They have some for bodybuilding, to powerlifting, to complete calisthenics, and much more. I been doing that...

fingerguy‎, Yesterday 11:01 AM
Today, 12:37 PM Go to last post
6 311

5 Day Split

I workout 1 year doing LPP program. But this month i started 5 days split because I was so tired with low energy on LPP program and I am feeling better now with more rest: D1: Chest/Triceps D2: Shoulders/Traps D3: Back/Biceps D4: Legs D5: Arms My question is, is it okay to have split...

counter8‎, Yesterday 08:05 AM
Today, 11:53 AM Go to last post
7 309

Back to lifting and new to the forum!

I just went back to lifting (6months in) after a one year stop due to double herniated discs.. did not go under the knife but could barely walk for a few months. rehabbed like there was no tomorrow for 12 months.. now doc gave me ok, rmi is good and i went back to pull some decent...

M3tJ0hn‎, Today 11:52 AM
Today, 11:52 AM Go to last post
0 78

Question Full body workout only dumbbells?

I’ve decided to start working out regularly and I wanna get serious about it. I’m looking for a good full body workout program, and the only equipment I have are dumbbells. I’ve found some exercises to do, but here’s what I really wanna ask: Let’s say that I have two different exercises in my...

Simsimilla‎, Today 02:28 AM
2 Pages
1 2
39 394

"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 08:03 PM
217 Pages
1 2 3 4 5 ... 217
Today, 09:17 AM Go to last post
6,501 942,623

4 on 1 off routine (PPL+Shoulders/arms)

I've been doing PPL for a year and it's been pretty good but I'm starting to find the flaws. Shoulders are not getting the attention they should be and I'm afraid to push myself on chest push and shoulder push days because I'm always afraid if I go to hard on one, I won't be able to do the other. ...

turtle433‎, Yesterday 09:13 PM
Today, 08:30 AM Go to last post
3 163

Hypertrophy routine based off of Mike Israetels writings

I believe Mike Israetel says to increase intensity (% of 1RM and reps from failure) week to week along with volume (amount of sets per body part). So it would look something like this: Week 1: 10 sets @ 70% of 1RM (4 reps from failure) Week 2: 12 sets @ 72.5% of 1RM (3 reps from failure) Week...

taranradig2017‎, Yesterday 09:02 PM
Today, 08:08 AM Go to last post
2 177

Feedback for my workout program

Hello I am a 17 years old guy, 64kg and I have been training at home for about 3 months now (basic equipment: barbell,dumbbells, pull up bar). I feel like I have learned correct form for most basic (compound) exercises this way (a lot of youtube videos) and I have decided to finally go to the...

Gavin1311‎, Today 07:55 AM
Today, 07:55 AM Go to last post
0 132

Help me with my new workout plan

So I have been going to the gym for the past 3 months, I had 3 day split of: -Biceps/back -Triceps/chest -Shoulders/legs I also did some abs after every workout. Point is it was not well organised or anything just did what was available when the staff members showed me around the first time I...

nikola1808‎, Yesterday 11:08 AM
Today, 07:52 AM Go to last post
5 115

Lifting 7 days a week

I’ve been lifting 7 days a week at college for about three months now and I’m wondering if I’m over doing it. I rotate from back and biceps to chest tris and shoulders for 6 then use the other to do legs. I am not 47 but 20

Eobymachow‎, Yesterday 01:54 PM
Today, 07:27 AM Go to last post
5 219

Weekly Program

Hi, I would like to ask some advices to program my weekly training. I divided my training in 3 days: Legs, Chest+Arms and Dorsals+Shoulders. Now probably the best option is to do a 3-days per week training (like Mon-Wed-Fri), but I would like to increase a little bit so I thought about starting a...

Nova2396‎, Today 04:41 AM
Today, 07:07 AM Go to last post
2 162

Thoughts on my workout regimen?

Hi everyone, As a novice I was wondering if I could have some opinions/suggestions regarding a training plan I pieced together. I made it with the goal of aesthetics in mind, and I'm planning to train every day. I'm being very diligent with my sleep, getting 10 hours a night and eating lots of...

simboni‎, Today 01:23 AM
Today, 05:10 AM Go to last post
4 205

Guidance request

Hi I wanna have some variety in my traininf for sample with 80% power and 6-8 repeat for 2 month and aftee that change th power to 70% with 10-12 repeat is it ok for some one that dont wanna change her practice And just wanna dont habit ?

wolf098‎, Yesterday 07:47 AM
Today, 02:55 AM Go to last post
2 148

Is this routine good enough to get me 20 pounds of muscle in 1 year?

Hello I am 16.5 years old and I am new to lifting. I want to gain 20lbs of muscle in 1 year. And I actually mean it. I take my diet incredibly seriously. Let me say it again. I TAKE MY DIET VERY VERY SERIOUS. I eat 6 clean meals a day and train 3 days a week consisting mostly the hardest lifts. I...

JohnRambo9‎, Yesterday 06:33 PM
Today, 02:53 AM Go to last post
6 298

Workout program

I would like to know a good power building workout program I’ve been doing a 5x5 program for about a two months and haven’t seen much results I’m not strong but have a decent physique bench-185 sqaut-285 deadlift-325 Im 6’1 155lbs and just turned 16 years old

ryanwhite15‎, Yesterday 05:00 PM
Yesterday, 11:52 PM Go to last post
1 178

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