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Forum: Workout Programs

What workout is best for your goal?

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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
32 Pages
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Today, 08:31 PM Go to last post
939 611,675

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
263 Pages
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11-12-2019, 09:26 AM Go to last post
7,862 1,128,695

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
23 Pages
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11-11-2019, 05:58 AM Go to last post
665 505,972

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
99 Pages
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11-09-2019, 06:45 AM Go to last post
2,941 877,888

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
23 Pages
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10-29-2019, 11:49 AM Go to last post
681 1,063,616

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
3 Pages
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09-06-2019, 01:41 AM Go to last post
72 149,100

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 39,223

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 2,311,833

30% BF feeling lost, cut or maintain?

Hi everyone, 6 foot male, 48 years old, 233 lbs, about 28-30% BF. Untrained for a few years. Started a fat loss diet and doing 3 full body workouts each week, focusing on the compound lifts, with a couple days of cardio thrown in for about 10 weeks now. When figuring maintenance calories on...

SDKERR414‎, Today 01:05 PM
Today, 09:36 PM Go to last post
5 179

6 Feet 8 205 pounds Need Advice pls

I'm relatively new to bodybuilding and I've started going about 5 days a week for a couple weeks. I've noticed my friends I always go with are gaining muscle but I have't changed at all. We do the same exercises which is frustrating. Can anyone give me advice on, programs, form, technique, etc.......

MrFearless‎, Today 02:41 PM
Today, 09:29 PM Go to last post
4 130

Unhappy Made a huge and stupid mistake. Please help

I started doing fierce 5 program without Squatting or RDL :( 6 months ago I want to start squatting and doing RDL but since it is very hard now for me to progress on my bench and OHP linearly, I am not sure what to do and how should I introduce leg training to my workouts. Please help

lethadose‎, Today 08:04 PM
Today, 09:02 PM Go to last post
4 96

Non Stim, Non Creatine PRE

Looking for suggestions for a NON STIM, NON CREATINE loaded pre-workout powder. Ideally in the $1 per serving price range?

DieterPinklage‎, Today 11:20 AM
Today, 08:23 PM Go to last post
12 238

How many Calories are used during recovery to build 100 grams of muscle?

(Edited substantially for clarity.) I have read that building muscles is an "energy-intensive" (uses Calories) process. (We are talking about the process by which the body physically builds up muscles during the recovery period after a workout.) Can we put this into numbers? Say someone puts...

peterm28‎, Today 03:28 AM
Today, 07:43 PM Go to last post
13 350

The GhostRider PPL/S

A few month back I was asked to write a basic training program for a friend of mine who was just getting into the gym. He's seen good results and since then 4-5 people have picked up the program and are very happy with it. Ideally you should be adding weight each time you lift. With the main...

akghostrider‎, Today 07:05 PM
0 68

Lifting for 2 years now

I started out with fierce 5 and after I couldn’t progress ever week I switched over to 5/3/1 and began playing around with different templates like bbb fsl etc I’ve been Doing that for this past year and made some nice gainz. I injured my shoulder about 5 months ago so heavy pressing is out of the...

bojanglez34‎, Today 03:14 PM
1 124

Noob question on PPL

Hey guys I'm a relative noob been working out for 2 months doing splits of shoulder/bi/tri, chest/back, and legs each once per week. Have had good beginner results but looking to get more mass. Considering PPL and started last week 4 days/week. My question is with Push --chest/shoulders/tri I feel...

njneh‎, Today 03:35 PM
Today, 04:33 PM Go to last post
6 151

Unhappy overweight

I'm overweight and need support to keep working out

MadmickeyMc‎, Today 09:56 AM
1 155

Advice for Training

Hey guys, I have a question on what training method I should follow.. I am 26, 155-160lbs but bf ~30%. I got that number from a body composition analysis. Sorta like an xray machine thing. This was really an eyeopener for me, it is completely the opposite of where i wanted to be at this age. ...

thisguyfucks1‎, Today 12:39 PM
2 141

Balancing chest and back work?

Bit of a noob question, but how important is it to balance horizontal pushing vs pulling as opposed to just chest vs back work? I like the look of the below program, but unlike most full body programs you do a bench variant on both days. There's only a horizontal pull on one day, so I wondered...

BigStu81‎, Today 05:17 AM
Today, 02:17 PM Go to last post
3 231

Intermediate/Proficient Lifter - Feeling Lost

Okay, so I have been following basic routines for the last 3 years. I've put in solid time, I've built an awesome physique and now I have no idea wtf to do. Strength wise, I fall in the Intermediate / Proficient category. My deadlift and row is proficient, and my ohp too. But, my bench / squat are...

thatgingerbeard‎, Yesterday 06:20 PM
11 382

Stalling on greyskull LP while cutting, what to do?

I am slowly losing weight the past 20 months about 1.5kg/month (3.3 pounds) with a small break maintenance period of 4 months in between. So far i am down 24kg (53pounds). I also started running this variation of greyskull LP for the past 3 months: can't post a link so add this after...

milonas‎, Yesterday 07:41 AM
Today, 11:44 AM Go to last post
6 371

Fierce 5 and deadlift sets?

I'm going to start doing fierce 5 tomorrow, and hopefully cure my ****arounditis. I love deadlifting and want to do the switch from front squat/rdl to deadlift/leg curl. The question I have is about deadlift volume. Isn't 3 sets of 5 a lot of deadlift volume? Since the phark's GS and...

ThatFinnishGuy‎, Today 09:27 AM
Today, 11:35 AM Go to last post
3 173

Talking What's your workout Schedule??

Mine was Mon: chest/tri Tues: rest - cardio/abs Wed: back/bi Thu: rest - cardio/abs Fri: legs/shoulders I am trying to switch it to

aik‎, 01-12-2009 09:27 PM
Today, 10:26 AM Go to last post
19 11,389

Unhappy Need advice

I’ve been training natural for 7 years and I am currently 20 years old at the moment and I’ve hit a plateau in my growth, I’ve changed my routine up from focusing on strength to higher reps and more squeeze back and forth so many times and nothing seems to make a difference. Looking for advice on a...

jeckstew‎, Today 06:39 AM
Today, 08:16 AM Go to last post
5 230

Online Fitness programmers

Anyone able to tell me if there is anywhere online there get a workout programme dedicated specifically to my goals and my body size etc? Not for free obviously like pay for one..?

Dermo98‎, Today 05:51 AM
1 187

Fierce 5 results thus far

When I started this program 9 months ago, I was untrained and felt like Forrest Gump: I am not a strong man Jenny.. Felt pretty good today. Never thought I would squat over 300 lbs given where I started, but here I am and not slowing down. Started end of February. Numbers in lbs in nine...

Hutrapper‎, Yesterday 07:39 AM
Today, 04:18 AM Go to last post
24 669

Firece 5 progression Question

Hey guys, I have a Fierce 5 question. I hit my first failure on a couple of my lifts yesterday and suspect I'll fail again on my next workout. Here's what I failed on (either due to needing a spot or poor form) Squat - 105kg, failed on second set Bench - 97.5kg, failed on second set

birkett87‎, Today 02:15 AM
Today, 02:15 AM Go to last post
0 221

Good way to build endurance?

I've been doing push pull legs for a while now, but i want to bring my endurance/cardio up. I've thought about going on a run with intervals (2 minute run - 30 second walk) and doing that twice a week, at least. Is that a good idea to bring up my endurance, or should I run more frequently?...

Milkboi‎, 11-11-2019 07:35 PM
Yesterday, 04:46 PM Go to last post
8 680

What bodyfat percentage can you cut to naturally?

By reducing calories and doing a bit of cardio and maintenance lifting, eating enough protein, what bodyfat percentage can you cut to? What happens at/past that point? I've been doing a lot of cardio, intermittant fasting as an adherence regime, and drastically cut down on my Calories (for...

peterm28‎, 11-12-2019 08:19 PM
Yesterday, 03:18 PM Go to last post
7 602

Advice for intermediate to build more muscular body

Hey i wonder with which exercises i should start according to my body type and the level of advancement that i have made (i will post link to images below) I used to workout at gym for more than 2 years with breaks then i stopped and started climbing on boulders. Now i want to go back but I...

OmgLOok‎, 11-11-2019 11:51 AM
Yesterday, 03:15 PM Go to last post
10 1,023

Diet program

I am following AllPro on and off, this time will stick to it hopefully. I'm on a cut with ~1500-1700 cals/day. General trainer at my gym suggested me to just eat fruits and couple of protein shakes a day for two days and watch my weight go down ridiculously fast. Should I give it a shot? This...

VigneshSP‎, Yesterday 10:18 AM
Yesterday, 02:31 PM Go to last post
10 411

Asking for help from experts to get to an athletic body

Dear community, I have a few questions I would like to ask about supplements, finding a workout buddy and most importantly, workout methods. My goal is to gain strength and have an athletic body in which I feel good. I have access to the gym with various equipment and so far, I used to go to the...

JackJasonJacob‎, Yesterday 09:10 AM
Yesterday, 02:25 PM Go to last post
4 395

Leaning a bulky body

Guys So I was a runner who started bodybuilding and CrossFit. My body had become lean and athletic. After that I did only bodybuilding and my body now has become bulky. How do I make it lean again? Can only cardio help me become lean and muscular? I won't mind if I have some muscle loss in...

Abby2hathway‎, Yesterday 02:06 PM
Yesterday, 02:09 PM Go to last post
1 269

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