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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 02:07 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 07:55 AM
22 Pages
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Yesterday, 11:01 AM Go to last post
645 202,932

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
167 Pages
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Yesterday, 05:39 AM Go to last post
4,999 640,931

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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01-12-2018, 05:15 PM Go to last post
478 197,902

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
621 752,103

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
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04-19-2016, 01:44 PM Go to last post
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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 51,263

Playing catch up, need some info

I'm running the fierce 5 program but recently had a set back with my squats, I'm wondering if I can put my other lifts on hold till my squat comes back up to where it was before. Basically not adding any weight to all my lifts for a few weeks. Does that make sense? I went from 195 deloaded 15%...

tdod101‎, Yesterday 03:59 PM
Today, 02:23 AM Go to last post
2 94

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
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77 1,608

is this a decent workout plan?

Been working out on and off over the last few years. the off part being because of illness. recently recovered from surgery and am now hoping to get back into it. how does this look for a workout? I have put on some weight and so I've cut my calories down to 1600-2200 a day. most days under...

blackavar99‎, Yesterday 12:22 PM
4 194

Thoughts on my novice program

Day A Box Squat 3x5 Paused OHP 3x5 Trap Bar Deadlift 3x8 Pendlay Row 3x5 Cable Hammer Curl 3x8 Close Grip Bench 3x8 Weighted Plank 3x30-60s Day B

FeralFitness‎, Yesterday 08:43 PM
Yesterday, 11:27 PM Go to last post
4 136

I need a program for cutting period

So I did Layne Norton's Power and Hypertrophy during mass then I started Viking's Bare Bones last 2 months a bit less maybe and now I am cutting and I need a good program for it. 22 years old 1.74 height 85.4 kilo weight My weights: Bench Press 92.5 Kilograms for 4x8 Overhead press...

LifterShifter‎, 01-16-2018 12:34 PM
Yesterday, 10:59 PM Go to last post
8 211

I Can barely fill out an XS t shirt😢

Ive been training for about 3 years now, I started at around 40 kg and now I am around 57 kg at 18 years old which is just too small. My nutrition wasn’t ever great but I’ve still done well enough considering, im shredded to the bone very low body fat, I’m guessing around 8-12%. I’m an ectomorph...

WarrenMacken‎, 01-17-2018 06:05 PM
Yesterday, 10:43 PM Go to last post
10 432



skinnybuilt‎, Yesterday 10:06 AM
Yesterday, 10:37 PM Go to last post
9 171

Sacrificing frequency for volume+intensity

These last few months I’ve been working each upper body muscle group twice a week (back+bis 2x and chest+tris 2x) but I’ve read that, to build muscle, major muscle groups require 60-120 reps per week as an optimal volume, but I always hit the upper end of this range in just one workout (using all...

TJD15‎, Yesterday 09:50 PM
Yesterday, 10:27 PM Go to last post
4 101

Once a week Gym workout?

I have a question for you guys is it pointless to do once a week workout and what would that workout be in terms of exercises? I can't find the strength or the desire to do more then once a week. But would that matter or one workout a week is = 0 workouts a week?

lyusibg‎, Yesterday 10:06 AM
Yesterday, 08:39 PM Go to last post
11 238

About 531

What's your take on doing an extra set with a heavier weight after your last set? (talking about any compound exercise) I do wanna follow the program as it's written however let's say you could do it with good form and want some extra volume is this recommended?

rgoede098‎, Yesterday 03:57 AM
Yesterday, 08:31 PM Go to last post
26 513

Going to Start Fierce 5 with boyfriend, should I cut or Bulk?

Hi all, My boyfriend and I are going to start the Fierce 5 program together. We both are a little experienced in lifting but have been out of the game for a while now. I am wondering if I should focus on cutting right now or bulking? I lost a ton of weight and looked great when I was cutting...

AlecChristine‎, Yesterday 09:20 AM
Yesterday, 08:11 PM Go to last post
9 229

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
3 Pages
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Yesterday, 06:48 PM Go to last post
70 1,831

10 pull-ups in 6 months???

I must be able to do 10 pull-ups repetitions within 6 months. I'm a average guy who never did exercises. I'm thinking about going to the gym and explain to the supervisor my goals so that he can put me in the right track. (excuse me for the poor English). Do you guys think I'll be able to do those...

victorfehr1‎, 01-18-2018 12:25 PM
Yesterday, 04:17 PM Go to last post
27 398

PLEASE evaluate my routine

I am looking for some feedback with regards to my current PPL split routine; my stats Age 29 Gender male Weight 63kg Height 1.79cm or 5/10 1 rep max for Squat 100kg Dead 120kg Bench 65kg

ArribaParaguay‎, 01-18-2018 07:55 PM
Yesterday, 04:13 PM Go to last post
4 175

Exclamation I really need help

Well. Im currently 17. I have been training for 6 months, switching to a bro-split after one month, not been eating enough, and did not go to the gym for two months. I did absolutely everything wrong. I did make some gains, but they are really poor. Now I want to change. I want to stick to a Full...

Losthinewbie‎, Yesterday 03:55 PM
Yesterday, 03:55 PM Go to last post
0 70

Ectomorph, home workout

Hi guys. I'm 20, 1.72 cm, 61kg and I started to workout at home (because gym is closed in my town and I don't have any gym nearby) for a month and 2 weeks, I do not really notice differences (I just put 2 kg on me and increased my strength a little bit) and I "blame" my workout program (day 1:...

Waarior25‎, Yesterday 03:23 PM
Yesterday, 03:23 PM Go to last post
0 114

Question Want to start Fierce 5..but two days in a row? Help pls.

Hey.. I haven't lifted for many years. I am 36 and want to start again.. Pretty much from the beginning. Because of my kids and work, I only have Tue. Thur. And Fri. To workout @ the gym. What would you recommend? As two days in a row on Thur & Fri is probably not the best idea. Some...

catspit‎, 01-11-2018 01:14 PM
Yesterday, 02:41 PM Go to last post
7 408

Would the Stronglifts 5x5 program still work if I...

Replaced the back squats with front squats (I train at home and dont have a power rack) and if I only increased the weight every week instead of every single workout (I dont have a power rack or safety pins on my bench or a spotter and am too afraid to go all out until failure on some exercises and...

mmaniii‎, Yesterday 09:57 AM
Yesterday, 02:02 PM Go to last post
9 181

Can I build muscle with limited equipment at home?

I have a pull up bar, and dumb bells of 15- 25 pounds max. I am a skinny guy, 150 pounds and 5'10 height. I don't have access to a gym now. Can someone provide me with an exercise routine that will help me build muscle? I don't want to become buff, but I want to have a decent physique. Thanks in...

IchigoBr2017‎, 01-18-2018 09:18 PM
Yesterday, 01:50 PM Go to last post
8 389

5 day program

Good program? Mon: chest tric tues: back bic wedn: rest thur: chest tric frida: back bic satur: legs shoulder something to change? help

Simen2360‎, Yesterday 10:56 AM
Yesterday, 01:25 PM Go to last post
5 151

Swtiching from Upper-Lower to Full-Body. Thoughts?

Decided, for scheduling/work reasons, to go from a 4 day upper-lower split I was using for a while to a full body three-day program. Basically, I've taken the volume and exercises from my previous program (which I liked) and squeezed them in to three days. Curious to hear people's thoughts. This is...

FinancialEcon‎, Yesterday 01:07 PM
Yesterday, 01:07 PM Go to last post
0 99

Workout length during PHAT?

Just started Layne Norton's PHAT again. Surprised to see so many people mention that their workouts are too long. I'm hitting all the exercises (or their variants) with all sets and reps and I'm under an hour easily. Chest/Arms hypo day did go over an hour today but power days are pretty...

goingcia‎, 01-16-2018 07:30 PM
Yesterday, 12:34 PM Go to last post
6 346

6'2" 120lbs tired of being skinny

Ok so i'm 25 and 6'2" and weigh a whopping 120lbs... I'm so tired of being this skinny... I eat like someone three times my size but have a crazy metabolism. At the moment i dont have access to a gym or weights, so i was wondering if anyone knew a good at home training program to help me gain some...

johncarlisle‎, Yesterday 10:18 AM
Yesterday, 11:26 AM Go to last post
4 160

Question How much do people know about eccentric training?

There are numerous articles on Bodybuilding and other training sites regarding the benefits and greater potential for hypertrophy with eccentric (or negative) training. The science behind it seems to be an esoteric principle that very few in the general public know about. Perhaps I'm wrong, but...

GoSwiftFit‎, 01-16-2018 12:30 PM
4 Pages
1 2 3 4
Yesterday, 11:04 AM Go to last post
104 1,773

Powerbuilding routine

So I've been working out for 3 years now. I have some athletic background (7 years of playing tennis, 5 years of football, 2 years of basketball etc). For last 2 years my main training routine have been gymnastics, Crossfit and some accessory bodybuilding isolation work. I've decided to go with...

konnichiwa7‎, 01-18-2018 05:58 AM
Yesterday, 10:24 AM Go to last post
9 449

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