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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
23 2,777

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
175 Pages
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Yesterday, 09:57 PM Go to last post
5,227 681,389

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
23 Pages
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Yesterday, 09:04 AM Go to last post
681 239,833

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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03-21-2018, 05:09 PM Go to last post
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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
17 Pages
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03-19-2018, 07:14 PM Go to last post
503 222,617

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 779,750

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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04-19-2016, 12:44 PM Go to last post
10,927 1,729,102

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
0 54,280

Exclamation Strength and mass but no improving heart rate

Sorry if this is not the right forum section, I couldn't figure out an adequate one.. I have been working out for a couple months now, 5 days per week with rest in the weekend, rigorously 2 hours per day, 2 muscle groups per day. I lift pretty much a little bit above my strength - I don't...

resle‎, 03-22-2018 11:44 PM
10 170

Exclamation How can i train everyday? Im serious

I love training, man if i can train the whole day i would... is there a way to do so while increasing strength? I'll go through anythings for it

thexmarcoxz‎, Yesterday 07:52 PM
3 103

Question Looking for help structuring a new routine

Hey guys, I've been frequenting the forums here for years, but finally decided to enlist the advice and help of anyone willing to give it. I'm looking for help developing a routine that allows me to train major muscle groups twice a week, but with special interest on chest and shoulders - as these...

CotysGotThis‎, Yesterday 04:46 PM
Yesterday, 10:33 PM Go to last post
4 212

Question Each muscle group twice a week program?

Does anybody have a program like this that can help build mass and also build strenght?

1337TKO‎, Yesterday 02:51 PM
Yesterday, 09:44 PM Go to last post
2 114

So confused, what to do

Hi, have lifted since january now. I am in my 20s, 6'1 and 186 lbs. My body is skinnyfat, alot fat, but very little musclemass. I was thinking to cut down to 174 lbs, and then bulk up, but i am unsure now. Have gone down a bit. 1) Should i continue cutting(700-800 kcal deficit), or should i...

cobyss‎, Yesterday 04:22 PM
Yesterday, 09:40 PM Go to last post
5 161

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
11 Pages
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Yesterday, 08:00 PM Go to last post
320 16,484

Post Is my work out program okay?

Hey, I have set out a program and its goes like this: Week 1 10 squats a day 10 push ups a day 10 bicep curls 20 crunches

Gettingfat12‎, Yesterday 12:28 PM
Yesterday, 07:33 PM Go to last post
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Yesterday, 07:32 PM Go to last post
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Can I get some opinions on this workout routine?

I have been casually lifting for about the last two months, I would try to hit the gym twice a week but wasn't expecting much progress and didn't see much either. However the last 2 weeks I have become very serious about working out and came up with a 5 day split so I would spend more time...

gopherids1‎, 03-22-2018 04:43 PM
Yesterday, 05:45 PM Go to last post
3 131

5/3/1 Opinions

I am planning to start 5/3/1 program and i have read most of beyond 5/3/1 as well and have came up with this program, can anyone tell me if this is the best program for mainly increasing overall strength or would there be a better version of this program to do which will help just as much? Thank...

NoGearOrIdea‎, Yesterday 04:01 PM
Yesterday, 04:46 PM Go to last post
2 144

Bench press

So a personal goal of mine is to bench 300. I started lifting regularly about 6 months ago and I’m at 270. I wanna switch up my chest routine to just bp and flys. I feel like all the pressing I’m doing is going to my shoulders and by doing flys in place of them I might get a little more size in my...

NickG0919‎, 03-22-2018 02:56 PM
Yesterday, 04:22 PM Go to last post
8 222

Why add sets to progress when you can just start with enough weekly volume?

So I saw this video by Dr. Mike Israetel talking about max recoverable volume and how volume is the key driver for growth. I’ve also read and heard that 8-20 working sets of volume is needed weekly to make gains. Brad Schoenfeld also mentioned that you have to increase volume as you become more...

Nyseto‎, Yesterday 03:13 PM
Yesterday, 04:07 PM Go to last post
1 103

How to increase punching power? A resitance only programme.

So no skill training or anything like that I just want to know the strength and power training side of things!

WholemealPizza‎, 03-22-2018 04:32 PM
Yesterday, 03:05 PM Go to last post
12 310

Excess/loose skin lower chest.

Hello, I currently weigh 165 lbs and am 6 ft 3. When I was 16 years old, I weighed about 330 pounds. From 16 to 18, I lost about half of that; however, I still have some excess skin. I was wondering if anyone thinks that I may be able to fill the loose skin up on my chest with muscle. I have...

skylightning‎, 10-11-2012 08:26 PM
Yesterday, 02:25 PM Go to last post
1 1,769

"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
234 Pages
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Yesterday, 02:23 PM Go to last post
7,017 1,037,465

Haven't worked out in a couple years getting back into it.

I looked and they are now charging for the workout programs. I basically want to have similar to that. Where can I find something like that? Have a program where it tells me what food to purchase and what workouts to do on which day and what supplements to take? Also have like a video incase im not...

lonewolflegend‎, Yesterday 08:56 AM
Yesterday, 02:07 PM Go to last post
3 97

Body like M Shadows from Avenged Sevenfold?

Whether or not you think this guy has a good body, this is the kind of body I'd really like to achieve. I'm typically a skinny person but with a bit of extra body fat. Talking maybe 35.5" waist, 14.5" biceps, 6ft 1, 175lbs. I can bench about 50kg and curl maybe 12kgs, so not impressive numbers....

Dragyth‎, 02-16-2011 02:36 AM
Yesterday, 12:59 PM Go to last post
15 36,564

Build more muscles by reducing lactid acid

You body maintains exactly the muscles required for the activities you do. The higher the weight you lift, or the more intense your workout is, the more muscle your body maintains, because he knows that muscle is required to keep doing that activity in the long run. When you workout, you...

javadeveloper‎, Yesterday 11:55 AM
Yesterday, 12:44 PM Go to last post
3 89

3 Day Split - Any Good?

I am 16y/old. I was wondering if this routine would be any good since I really can't come up with a decent full body workout. Have been working with a chest, shoulders, tricep 2x a week and back, biceps, abs, legs 2x a week (4 days in total workout) New Workout Idea Day 1: Chest/Bicep Day...

malov‎, Yesterday 11:58 AM
Yesterday, 12:30 PM Go to last post
2 77

Cool Close grip bench press to normal bench press

@modernphysique I have poor chest definition. The program doesn't look much at the chest. What to do ?

asfiahmed‎, Yesterday 11:31 AM
Yesterday, 11:39 AM Go to last post
1 117

Greyskull LP

Anyone tried this out? I had a beginner friend of mine get on it a couple of months ago and he's seen great gains strength and body composition wise. I definitely think it's a better beginner program than SS. Plus the diet advice over there is much more sensible than GOMAD etc. Here's the link: ...

Jippo‎, 05-08-2011 04:15 PM
Yesterday, 11:33 AM Go to last post
14 454,061

Post Is P.H.U.L. a concurrent periodization type program?

Just wondering.

merl227‎, Yesterday 11:01 AM
Yesterday, 11:01 AM Go to last post
0 65

Question about P.H.U.L. progressive overload - What's the best approach?

Have been running this PHUL routine created by theviking1992: Some tweaks I made: For upper power I do chinups instead of pullups. For lower body I don't do a lower hypertrophy because I am lagging on my lower body lifts so I basically just do two lower...

merl227‎, 03-21-2018 03:49 PM
Yesterday, 10:54 AM Go to last post
1 103

looking for some opinions on my routine

Here is some info from me. I have an very strong athletic background, but am currently out of shape and 35. I don't have kids so I have time to put into getting in shape. Well off enough that I can eat well/supplement. I am looking to lose body fat, but also build strength and a little bit of...

SuperMario86‎, 03-22-2018 10:59 AM
Yesterday, 09:58 AM Go to last post
7 214

How much can you cut in a week.

Hello everyone. I know this is a very discussed subject, but I have always dropped about 1 pound a week/500grams. Im 176cm/5'9. I weight about 83 kg, and I would like to go to 73. I read somewhere, that the more fat you got, the more you are allowed to lose fat in a week. I would like to go...

Rebinho‎, 01-07-2017 02:40 PM
Yesterday, 09:33 AM Go to last post
7 429

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