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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: 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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07-01-2022, 01:10 PM Go to last post
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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
28 Pages
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07-01-2022, 08:08 AM Go to last post
834 347,418

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
103 Pages
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06-29-2022, 02:37 PM Go to last post
3,073 1,406,664

Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
02-13-2022, 12:55 PM Go to last post
0 5,483

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
24 Pages
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697 1,540,704

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
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03-17-2021, 07:01 PM Go to last post
84 437,491

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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 60,142

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
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04-19-2016, 12:44 PM Go to last post
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Baby Groot by John Meadows?

hi guys just wanted your input on this routine as a novice routine I know my way round the exercises amd try focussing big time on form Ive been off for a bit but slowly picking it back up and encountered this one and was thinking about what you guys thought about it if anyone knows it

BelgianBAMF‎, Today 08:16 AM
0 33

Beginner routine for not beginner

Hi guys. I ran some bro splits in the past. Now i'm considering to switch routine. My lifts are not beginner so I wonder if I can jump on some 5x5 fullbody like Fierce 5/ SL /ICF with my lifts or I should do upper/lower like Lyles Bulking Routine/PHUL: Bench press - 85kg 3x5 High bar squat -...

lsgol‎, Today 01:22 AM
Today, 05:09 AM Go to last post
1 143

Conditioning routine recommendations?

Hey guys I'm after a basic conditioning routine if I could get some recommendations please. I'm a extremely unfit and weak person, my body is always sore and if I try workouts I hurt myself everytime, hell I hurt myself just my making a sudden quick movement these days. To give you an idea I'm 6'...

Redterror6‎, Yesterday 01:39 AM
Today, 01:11 AM Go to last post
7 291

Question Fullbody 2x per week not optimal ?

Hello, i have a question. I was very busy last months so i trained only 2x per week fullbody workouts. I liked it not only because of more free time outside gym, but because i was always ready and pumped for working out. Now i have more time again, but i was still thinking about staying on fullbody...

MarkossCZ‎, 07-01-2022 04:10 AM
Yesterday, 02:25 PM Go to last post
16 729

Lightbulb Beginner - Help with custom program

Hello folks, I've been training for 2 months now in my home gym i bought, it's not the best but it was what i could get. Until now I've been doing split workouts for 3x12 but I have been reading that as a beginner i should be doing full body workouts. I will be uploading a picture with the...

Rezonen‎, 06-26-2022 02:53 AM
Yesterday, 05:51 AM Go to last post
6 674

Old man routine revise

Hey guys, Been doing well on my upper/lower split for the last 6 months. I have a few injuries, so I’ve focused more on frequency than intensity. I’ve been doing upper/lower alternating 6 days/week. Each workout takes just under an hour (I do a lot of prehab/warm-up stuff). As the...

fuckinright‎, 07-03-2022 07:27 AM
Yesterday, 05:48 AM Go to last post
4 268

Exclamation Unhappy with my body (pic). Tired of gym. Should I quit and just focus on nutrition?

So I (21F) am getting tired of the gym. I use to love it 5 years ago and was addicted for years. 2 years ago I started slacking. I had my routine fixed some months ago but got tired again and now its been some months i havent been to the gym and i dont look forward to going there. I move well...

content1234‎, 06-29-2022 03:39 AM
Yesterday, 05:10 AM Go to last post
4 578

I'm 15 and need a workout routine that requires only my equipment

i'm 15, 218 lbs, 5'7 and have been eating at a deficit, i'm wanting to gain muscle however idk how to find a proper routine that requires the equipment i have, could any of you guys help? I have dumbells and a barbell, that's it ( I'm thinking about following this routine, what do yall think?) ...

JaviXyZ‎, 07-03-2022 08:11 AM
07-03-2022, 07:12 PM Go to last post
10 402

body recomp question/advice

6ft 220lbs and very out of shape before starting this journey for the next 3 months at least, 7 years inactive - want to lose about 15-25 pounds but want to have some muscle visible once that is done so body recomposition plans is where I was pointed to, right now I'm working out a decent amount on...

bax123‎, 07-02-2022 07:24 PM
07-03-2022, 02:37 PM Go to last post
11 465

Simple upper/lower for mass & strength

I'm thinking about changing my split routine to the below upper/body. My current stats are: BP: 225x8 Squat: 275x6 DL: 345x6 What do you think? Would you change anything? Given RDL and DL in the routine, I'm thinking about removing the "optional" back exercises to save time. Monday:...

lukaszz91‎, 06-28-2022 07:31 AM
07-03-2022, 08:26 AM Go to last post
13 1,011

Smile Looking for ways to make my workout more efficient

Hey Everyone! I'm new to the site, looking forward to being ble to soak up as much info as possible and hopefully add some value to the site as well. Anyways, I've been on and off working out since high school, but I really started to take it seriously about 6 months ago (supplements, cut soda and...

Jdog3622‎, 07-02-2022 03:34 PM
07-02-2022, 06:10 PM Go to last post
8 410

Talking Incorporating Olympic Lifting

I'm new to the forum- if I say something dumb don't eviscerate me! So I currently do a 4-day a week LURLURR (dumb acronym, I know, it's just a typical Lower-Upper split) split where I rest on Wednesday's and the weekends. I'm currently on a bulk and after 6 weeks I've gone from 166 to 170 lbs. I...

SaadInHalf‎, 07-02-2022 01:51 PM
07-02-2022, 02:10 PM Go to last post
1 230

Wenning Warm Ups Questions

I reposted this here since the questions seem more suited in the "Workout Program" forum rather than the "Exercise" forum, I'm thinking of incorporating the Wenning Warm Ups into my upper body days and had a few questions about it... When I'm done warming up the lats (lat pulldowns), triceps...

Deep-Voiced-One‎, 06-29-2022 06:48 PM
07-01-2022, 04:22 PM Go to last post
20 829

Question opinions about a modified program?

so i just got back to the gym and looked for a beginner program. i saw the fierce 5 here which looks good and i want to try it. i cant do squats so i change front squat and romanian deadlift to leg curl and regular deadlift (like davisj proposed in his thread.) in the workout A i also put leg...

ButcherSir‎, 06-30-2022 02:57 AM
06-30-2022, 02:57 AM Go to last post
0 282

Question Can someone experienced give me some feedback on my workout program?

I've been going to the gym for 8 months. This is my program for the last 2 months. Please tell me what's good and what I should change. Workout A: Pullups Back extension Shrugs Squats Hamstring curls Calf raises/Seated calf raises Biceps curls

Dankestmemes‎, 06-29-2022 04:09 AM
06-29-2022, 10:09 AM Go to last post
8 617

How does this 4 day split look?

Hey all, I'm wanting a 4 day routine that combines strength and hypertrophy, with it's main focus being on hypertrophy and upper body. I know PHUL would be the best bet, but I want to focus more on my upperbody and I can't deadlift due to back issues. I cycle a lot and my legs are much larger...

MrJessiePinkman‎, 06-29-2022 02:33 AM
06-29-2022, 02:33 AM Go to last post
0 390

Post Should I change my routine?

So here I am after six months of cutting 5 feet 10/177 cm , going from 159 lbs/72 kg and about 22% bodyfat to 132 lbs/ 60 kg and about 12% bodyfat (basically from skinny fat to skinny). I'm ready to go on a lean bulk slowly upping my calories each week, till i start gaining weight. I know i...

Evan1999‎, 06-27-2022 01:48 PM
06-28-2022, 11:51 PM Go to last post
12 869

6’ 5” looking to bulk after long break from lifting

Hello everyone I’m looking to begin a bulking program. I lifted frequently before covid and got up to about 240 from being a a 175lb string bean. I’ve since lost a ton of muscle and dropped back down to 200lbs I have some lower back problems from a past sports injury so I do not deadlift...

mhoward3‎, 06-28-2022 03:52 PM
06-28-2022, 04:48 PM Go to last post
2 394

Need help building a bro split

I understand everyone here is strongly against bro splits, especially for beginners, but I have tried both upper lower and full body before, and find myself lacking in motivation. Bro splits do seem kinda fun. Any help?

BugsBoony‎, 06-27-2022 11:08 AM
06-28-2022, 10:46 AM Go to last post
17 906

Why doesn't anyone write their numbers down?

Every time I'm at the gym I am literally the only person there writing down all my numbers to track my workout. I'm sure a few people have apps on their phones, but with the specific workout I'm doing I just haven't found any app that could do the job as straightforward as the old pen and paper. ...

TonyM78‎, 06-20-2022 04:34 PM
06-28-2022, 10:22 AM Go to last post
29 2,049


Hey guys…..hears the low down…….I’m male,32yo 5’11 210lb…..Started lifting at 22yo 127lb…..been off and on but been super cereal past 2 years… job is 12h shifts and I hit 15-25000 steps a day their……right now I’m on a cut eating 4 cups skim milk,4 packets oat meal,and 12oz cooked and drained...

Vegetamode‎, 06-26-2022 05:53 PM
06-27-2022, 11:42 PM Go to last post
7 650

Need help with unique strength goal

This question is a little bit random. I’m looking for exercises I can do to get stronger at lifting/holding a person. For example, my girlfriend likes to jump up on me when she sees me for the first time each day and she likes to be carried around and lean back with deadweight etc. Also, in her...

SEFitness‎, 06-27-2022 08:36 PM
06-27-2022, 10:31 PM Go to last post
4 533

Hack Squat & Deadlifts

Hi guys and girls Very restricted on time away from work and the house, most of that time is spent either running 2-3 days a week and football (soccer) 1-2 days a week, I’m looking to supplement these with some strength training I have a barbell at home with upto 180kg of plates,...

Walker147‎, 06-27-2022 09:38 AM
06-27-2022, 01:54 PM Go to last post
5 502

Optimal vs Enjoyable

I started lifting, bodybuilding, weight training, running etc back at age 13 maybe. I’m still doing it at almost 56 years old. The thing is, my training isn’t always what’s “optimal “ and I have no regrets, what’s most important in my opinion, is training in ways that are enjoyable. This is...

coachcalande‎, 06-25-2022 04:09 AM
06-27-2022, 12:16 PM Go to last post
2 563

How to progress with my pushing

Hello everybody, i've stared following a beginner pull push legs (which i exchanged for grip and core) workout about a half year ago. My goal is to get stronger overall and get a better definition. Im not looking for big gains of mass. I do my training to compliment my hobby rock climbing...

InSearchOfPower‎, 06-25-2022 04:54 AM
06-27-2022, 11:54 AM Go to last post
2 516

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