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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
221 Pages
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6,618 859,331

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
95 Pages
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Yesterday, 04:36 PM Go to last post
2,821 699,474

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
28 Pages
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Yesterday, 01:19 PM Go to last post
838 388,922

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
22 Pages
1 2 3 4 5 ... 22
12-11-2018, 03:53 PM Go to last post
657 888,817

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
19 Pages
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12-08-2018, 07:48 PM Go to last post
562 326,368

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 2,013

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
2 Pages
1 2
11-19-2018, 08:39 AM Go to last post
48 51,856

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 1,980,454

My personal trainer has given me a plan, is it correct?

Hi. I have a personal trainer for 5 days a week for 1 hour a day Monday to Friday. I am a beginner and been doing it for around 4 months now. I have seen some improvement but not much. We have changed the plan a few days but the most recent one he has given me is this: Monday - Legs, chest...

Spence232‎, Yesterday 08:07 PM
Today, 09:34 AM Go to last post
8 187

Need help coming up with a weekly workout routine

I am trying to come up with something for my hubby. Unfortunately he's the one who has to take our kids to all their extracurricular activities throughout the week. With school and work in the mix, it only leaves the following days open for a meaningful workout in the evenings: Monday Thursday...

blacksaibot‎, Today 09:34 AM
0 30


Hi, I am 14 years old and started bodybuilding 5months ago. And now there is this story I heared about saying that each year you do bodybuilding You will build less muscle than the last year. And I was asking myself if at 14 years old without having a lot of testosterone I will decrease my...

micheal07‎, Today 09:13 AM
2 34

Workout routine from succesful PT...

Hello all, I recieved a workout programme from a very succesful PT in my area. I thought this was a great programme until I did some reading on here and now I’m not sure... Please give me your opinions on the following: 4 sessions per week Chest & Triceps Barbell Incline Bench - 4 x...

BnadnerB‎, Today 05:52 AM
Today, 09:30 AM Go to last post
4 131

"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
258 Pages
1 2 3 4 5 ... 258
Today, 09:19 AM Go to last post
7,710 1,252,418

Better 5/3/1 Template

Hello all, I just finished three months of Fierce 5, my numbers are kind of plateau-ing and I'm looking to switch programs. Ideally I want to build strength and if I can add a little muscle even better! After hearing so much fanfare for 5/3/1 I've looked into it and I'm indecisive about which one...

RecoomeKick‎, Yesterday 02:51 PM
Today, 08:15 AM Go to last post
4 172

Question Looking for advice on 3-day a week Full body program.

I'm returning to gym after a 2 year break. Heading into a 3 times a week Full body program. I got a good amount of experience, and even though I have been out of the gym I can still pull some okay weight. So im looking for advice as an intermediate. I need advice on how to structure diet...

oliverbak‎, Yesterday 12:46 PM
Today, 07:50 AM Go to last post
11 335

Michael B Jordan workout and diet?

Hi, i was wondering if anyone had the exact workout program of Michael B Jordan and macros? I was look at a video from BuzzFeed where someone trained with Jordans workout coach for 30 days. I would really like to try that program and food prep, but coudnt find anything of relevance on google. ...

kevinmira‎, Yesterday 04:08 PM
14 284

Is my workout plan good?

I try to avoid doing bench press since I go alone, Let me know if i should increase the sets or reps (3-4 Months) Monday was my first time doing this workout plan so im Monday (Back & Biceps) -Seated Cable Row (3 Sets 8-12 Reps) -T-Row (3 Sets 6-8 Reps) -Lat Pulldowns (3 Sets 8-12 Reps)...

MikeZ3124‎, Yesterday 04:09 PM
10 167

Hey new gym goer

Hey guys so thanks for the chance to talk and ask questions here first a little about me 38 years old and 5'8" in height started the gym in November and weighed 14st7 been going a month now and got my weight down to 13st7 so that's good I am aiming to be a even 13st and then any future increase...

xtinc‎, Yesterday 12:50 PM
Today, 04:09 AM Go to last post
21 347

Does RPE make percentages useless?

So studies have shown that higher percentages recruit the upper threshold fibers. However, as you take a set to the limit, eventually the upper threshold fibers will still come into play. Does that mean that RPE or training close to failure can completely replace percentage-based lifting? ...

Animal2692‎, 12-13-2018 09:56 AM
13 418

Post Best free weights workout routine?

Hello, For the past 2 months I started a regimented exercise routine (5-6 times a week with 2-3 days cardio and 3 days strength training). I've mostly used machines for strength training, but I want to transition into free weights and wanted to get ideas for what people's strength training...

workout141822‎, Yesterday 04:34 PM
Today, 12:25 AM Go to last post
5 170

Only do 3x5 squats on icf 5x5

Would it be that much different to just squat 3x5 instead of 5x5..but keep everything eles legs are already big enough from work and I think 5x5 is just too much for me..... also I added side laterals to workout A and chest flys to workout B...and swapped hypers for good mornings..

drillking83‎, Yesterday 04:21 PM
Yesterday, 05:09 PM Go to last post
2 147

Cutty's 5 Day Cutting Routine

Hello all. I'm trying to cut 15-20 pounds. Has anyone tried Cutty's 5 Day Cutting routine (wouldn't let me post a link, sorry)? If so, how is it? Or is there is another that you'd recommend, I'm open to anything. I've also looked at Fierce 5 workout. Thanks!

deadendstreet‎, Yesterday 02:38 PM
Yesterday, 04:05 PM Go to last post
1 129

Is this a good Upper/Lower split?

Hey, guys. I'm 6'4, 195lbs late beginner lifter. I've used an upper lower template, to create an upper/lower split for 3 days a week, working out every other day and taking a weekends off. One week it would be ULU, the next week LUL and so on. Here's my workout routine : Upper : Bench Press...

jason113‎, Yesterday 09:58 AM
Yesterday, 04:05 PM Go to last post
6 216

Leangains/kinobody style training acceptable?

What are your thoughts on this type of training for late intermediates? I’m on my second week and seeing small gains eating at a deficit. I feel that my recovery is a lot better and if I was eating at a surplus I can see myself making pretty decent gains. My only concern is if i were to stall how...

jasonblabla‎, 12-13-2018 03:57 PM
Yesterday, 03:47 PM Go to last post
4 386

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 09:42 PM
24 Pages
1 2 3 4 5 ... 24
Yesterday, 01:59 PM Go to last post
702 63,058

Fierce 5 full body progression question

So this week is an BAB week for me on Fierce 5 full body, meaning I'm only bench pressing one day. When I did my bench this week, the last rep of the 2nd and 3rd sets was a major struggle and I just barely finished the rep. I'm wondering if, since those reps were such a struggle (very close to...

daveminnich‎, Yesterday 07:16 AM
Yesterday, 01:57 PM Go to last post
8 295

Looking for advice on a DB only workout.

Have a gym at my apartment with dumbbells, closest gym is like 30 mins away and is really difficult to find time around work when commuting an hour. I found this on here but I'm not sure how good it would be. Monday - Chest and Triceps Chest Exercise Sets Reps Incline Dumbbell Bench Press...

patboy19‎, 12-13-2018 05:14 PM
Yesterday, 11:45 AM Go to last post
5 199

Question Current Program Improvements? 4-Month Lifter

Hey all, new to this site, but not new to the content. Been looking for lots of tips during my journey and about 60% of them end up looking for stuff in here. And now I have decided to create an account to be more proactive in looking for help. For one, I have been changing up my routine every now...

Falcade‎, 12-13-2018 07:52 PM
Yesterday, 09:10 AM Go to last post
12 448


Just wanted to know everyones opinion on resting. How long do you guys rest inbetween each working set? Also for rest days. How many a week generally and if you like to do it after a specific split day.

NSPJohn‎, 12-13-2018 05:25 AM
2 Pages
1 2
Yesterday, 06:58 AM Go to last post
33 707

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
11 Pages
1 2 3 4 5 ... 11
Yesterday, 05:31 AM Go to last post
318 34,370

Critique my workout & meal plan

I am 29 years old. I am a very busy man. I am a full time teacher, pastor of a church of 100, a husband to an amazing wife, and have 4 beautiful daughters. Time is hard to come by. In two years through full body training, running, and eating healthy I have cut from 220 to 170 (50 pounds). I have...

pastorross23‎, 12-13-2018 04:37 PM
Yesterday, 03:20 AM Go to last post
6 270

Weight loss/muscle build

Hi new here I have been working out 4/5 times a week I have lost approx 3 stone over three years. I have decided I would like to try and achieve a bmi of between 9 and 12% I am 54 and would just like to knock it off my bucket list and love working out. I burn 1000calories doing an incline walk at...

irishcrownjewel‎, 12-13-2018 05:44 PM
Yesterday, 01:56 AM Go to last post
1 234

5x5 for strength AND size??

Just wondering, will lifting heavy with low reps help me build size alongside strength. I do all my lifts 5 sets of 5 reps (except deadlifts). Here’s what my program looks like... Workout A: Squats (5x5) Bench (5x5) Barbell Row (5x5) Workout B: Squats (5x5) Overhead Press (5x5)

Lukef139‎, 12-13-2018 08:12 PM
Yesterday, 01:17 AM Go to last post
4 282

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