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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: 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
20 Pages
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Today, 08:12 AM Go to last post
570 162,869

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
155 Pages
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Yesterday, 06:19 PM Go to last post
4,630 598,990

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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10-15-2017, 04:54 AM Go to last post
416 170,710

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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10-11-2017, 03:07 PM Go to last post
616 724,911

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 1,600,601

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 47,008

Thoughts on this program?

Thinking of running a lean bulk soon, thoughts on the program and program recommendations?

jeffn12‎, Yesterday 05:33 PM
Today, 06:41 PM Go to last post
2 159

Efficient full body every other day routine

Alternate between these two every other day: Workout A 3x8-20 Weighted Chest Dips 3x8-20 Weighted Chin-Ups 3x8-20 Squat (ATG if you can) Workout B 3x8-20 Military Press 3x8-20 Underhand Barbell Row

BeastAreMade‎, 10-14-2017 11:15 AM
5 Pages
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141 1,993

Brusing on neck after squats

Guys, there’s visible brusing on my neck after I started doing squats. I know that I screwed up my form as I can feel the bar resting against my neck instead of my traps, the issue with me is that I’ll get the form right at first, however during the 2nd or 3rd rep, the bar tends to slide forward...

1DayIMayy‎, 10-10-2017 10:52 AM
Today, 06:31 PM Go to last post
7 209

Too much for biceps?

I follow a pretty standard three day split: Monday - Chest/bi's, Wednesday - Back/Tri's, and Friday - Shoulders/Legs. However on Fridays, I find myself sneaking in a bicep workout just to get a good arm pump for the weekend. By doing that l, I am technically hitting my bicep three times a week...

rparsons169‎, 10-15-2017 02:29 PM
10 335

Only did 1/2 workout - wut do?

Did 1/2 of workout. The next day, finish or move on? Program: PPL Compounds then isolations (of course). Three working sets per exercise 8-12 reps each Until 1-3 reps before failure.

27MinuteMiracle‎, Today 12:40 PM
2 115

"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
205 Pages
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6,128 890,142

Help! Can't get my bench past 225

Hi, I'm currently a sophomore in college and have been working out for 2 and a half years now. I play football in college and have been in a college weight lifting program as well as having two different personnel trainers during the summers. But my bench has never gone past 225. All my...

chicagobear3454‎, Yesterday 07:45 PM
11 320

How many reps can I do?

I know how many reps I want to do, but I'm not really sure what a rep even is. If I really strain and kill myself, and give it absolutely all I've got, I can squeeze out a rep or two extra. My form might be OK, but I'mreally slow. I can also imagine how I could injure myself lifting just so much...

stevenpauln‎, Today 04:54 PM
0 74

upper lower split program?

Hey everyone. I've been running the Fierce 5 but have now run into a problem where I wont be able to include rest days into my training cycles. I was going to the gym every other day but due to family life I can only go on days off or days off my wife has off. This means the only days I know for...

Alan21‎, 10-15-2017 08:09 PM
4 248

Post With my routine in the Gym, in how many time I could improve my Pull-Ups?

Hello fellas. I know, the Gym is of patience, but I wanna know, can I improve quite my Body-Weight exercises while I am to the gym? (Not only my Pull-Ups, although that is my first target). Okey, the thing is, I got in to the gym eight mounths ago and I have improve in many exercise, but in my...

Dazzle11‎, Today 07:34 AM
6 162

Fierce 5 progression

Just a bit confused about what happens if u don't hit the weight you have progressed to. . For example say today i was benching 80kg for the first time and I do my first 2 sets of 5 reps perfectly but then on the third set, I only manage to get 4 reps. Does this count as a fail? As I'm benching...

gainoot‎, Today 02:12 AM
Today, 03:45 PM Go to last post
3 148

Need help with a solid workout routine.

Hi everyone, be advised, this is going to be a long post to read since i'm gonna try to give you as many details as i can. Oh, I am 27, NOT 47... I started going to the gym on september 2016 and, untill two months ago, I've always followed the gym's coach split routines for 3 days workout a week,...

Polst89‎, Yesterday 09:44 AM
9 293

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
2 Pages
1 2
Today, 01:43 PM Go to last post
55 3,404

Question Rest week / deloading

I know listening to your own body is key, however sometimes lazyness kicks in, should 7 days be most for a rest week? Thoughts?

thexmarcoxz‎, Today 12:35 PM
3 101

PH3 workout or 6 days PPL split

Hello folks, This is my first post, I don't usually post on forums, but I need some professional advice. I am in the process of body transformation, I just started PHAT workout and I like to plan things in advance, my plan was to move from PHAT to 6 days PPL split workout Until I came across...

bdair2002‎, Today 12:59 AM
Today, 01:04 PM Go to last post
8 196

Not quite beginner, not quite intermediate, do I need to change routine?

Been lifting relatively fruitlessly in ignorance of the whole subject for many years. But you'd barely know it to look at me. Finally got clued up on the cut and bulk and progressive overload theories and have just finished my first ever properly performed cut. I used a PPL throughout. I like...

ComeOnFFS‎, Today 12:54 PM
Today, 12:58 PM Go to last post
1 151

2017 Squat Challenge - Shooting for 165,000

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 03:43 AM
57 Pages
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1,684 113,940

Fierce 5, missunderstanding?

I tried to search on the forum but I didn't find anything. I'm doing the beginner program of fierce 5 and it says: Every week you have to add 10 lbs to your lower body muscles and 5 lbs to the upper. Lower body is also calves? Because add 10 lbs to the quad's exercises is enought simple,...

vrases‎, Today 05:43 AM
Today, 12:33 PM Go to last post
5 175

My lifting routine

I have been strength training consistently for about 3 months straight. I have always been on and off with lifting but I made a promise to myself to stay on track and be the person I want to be. I am just curious what you guys think about my routine in all aspects, Strength and bodybuilding. I am a...

wolfey200‎, Yesterday 05:50 PM
3 200

Attempting to lower volume, mainly for chest days

I feel like I do too much volume on chest days especially since i have two a week and a shoulder day on its own so three push days in total. My first one of the week I usually do: Barbell Flat 4-5 sets 6-12 or 6-10 i switch it up Dumbbell incline 4 sets 6-12 Dumbbell flat 3-4 sets 6-12 reps...

Ahatcher12‎, Yesterday 02:55 PM
12 231

What happened to the printable workout logs?

I wanted to modify my printable workout log but the link isn't working. Can anyone help me with an alternate link for this or perhaps another .pdf file that I can modify? Thanks in advance!

DaveKeyes‎, Today 08:30 AM
Today, 08:30 AM Go to last post
0 86

is 3 days bulking and 3 days cutting a good routine?

The title says it all. How is this routine. 3 days heavy weights + low reps + high protein diet + a lot of diet = bulking 3 days low weights + high reps + high cardio + less diet = cutting pros, what do you think of it? can it make my body muscular in a slow and steady way with cuttings all...

nabeelisnabeel‎, Today 06:06 AM
Today, 06:38 AM Go to last post
2 92

cardio after workout

hello guys!! i'm glad that i came back after a long time..i would like to ask. I build some serious mass but i put also some belly fat that make my abs don't show exsactly as i want. So i start my cutting period. I continue my workout program as it is and i run on tredmill 15 mins..with 14speed...

loukas123456‎, Yesterday 11:02 AM
Today, 06:33 AM Go to last post
4 184

Need help with a routine

I have been interested lately in doing mma and beginning to sparr, but my cardio is very bad. I've been lifting weights for about a year now. Here are my numbers: Bench: 225 Squat: 265 Deadlift: 310 And my weight is 163 lbs at 16 years old. With that in mind, I'm trying to add cardio to my...

MafiK321‎, Yesterday 10:47 AM
Today, 06:11 AM Go to last post
1 131

Programs for the complete begginer

Hello I was having a hard time finding any program that is geared toward more the weight machine workouts. I just started going to the gym about 2 weeks ago and am in the process of losing weight. I don't feel confident in free weights as I have never used them and not sure on proper form and don't...

sdfisherman95‎, Yesterday 07:33 AM
2 181

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