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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 07:53 AM
211 Pages
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6,309 824,445

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
94 Pages
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Today, 07:40 AM Go to last post
2,791 680,167

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
27 Pages
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Yesterday, 05:44 AM Go to last post
805 360,680

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
19 Pages
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Yesterday, 01:31 AM Go to last post
541 306,304

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
22 Pages
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10-10-2018, 10:05 PM Go to last post
652 868,574

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
2 Pages
1 2
10-10-2018, 09:31 AM Go to last post
45 42,184

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 1,927,311

F5 - Recovery and accessory lifts progress Qs

Sup fellow lifters, got several questions after running Firce 5 U/L for a while.. - Basically been advancing on all 3x5 lifts but can't add weight or reps on everything else, feels like if I push myself on accessories I can't recover for my main lifts, I don't mind as only concerned with 3x5,...

DASBUNKER‎, Today 03:09 PM
Today, 03:09 PM Go to last post
0 72

"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
254 Pages
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Today, 02:58 PM Go to last post
7,599 1,211,925

Quick question about StrongLift 5x5

Program states the following: Day one: Squat (5x5), bench (5x5), BB row (5x5). Day two: Squat (5x5), Overhead press (5x5), Deadlift (1x5). Not including warm-up sets. My question is: Why squat on day two as well? wouldn't doing squats prior to DL impact your DL performance ? Might be...

Sunken436‎, Today 08:12 AM
4 154

Thought on the fierce 5

I showed my dad the fierce 5 who's done bodybuilding for over 30 years. He likes the program, said it's very balanced, but believes the progress is too quick. He said that in just a couple of months the bodybuilder is going to be struggling to lift the weight to the point where they'll likely cheat...

needgains1024‎, Today 11:41 AM
Today, 02:51 PM Go to last post
12 200

Pull exercises order

So I wonder how my first 3 exercises order should be .. so the first 3 exercises are : rack pulls , weighted chin ups , pull downs . Should I start with the rack pulls (4-6 reps) or do them once I’m done with the 2 downward exercises ? Or can I do it like one downward exercise (chin ups ) then...

Orelabergel1‎, Today 05:12 AM
16 251

Rate this 4 day workout plan

I have been lifting for 2 years now, and for the past 1 year, i have been going to the gym 4 days a week doing a upper/lower split as follows: Workout A (back with some focus on legs): Deadlift 3 x 5 BB row 3 x 5 DB rows 3 x 8 Lat pull down 4 x 8-10 Leg curl 3 x 8-10 Leg extension 3 x...

was_guy‎, Yesterday 01:16 PM
Today, 01:46 PM Go to last post
22 357

All Pro Beginner exercice substitution

Hey, So I have been doing the All pro for 2 weeks now, but I can't seem to do a proper squat. I don't know if it's because I am a beginner or if I am too overweight (240 pounds), but my knees keep bending and my lower back hurts a bit after the sets. Someone suggested that I see a trainer...

Mcpenco‎, Today 10:25 AM
Today, 10:47 AM Go to last post
2 103

Lateral Epicondylitis forcing time off

The dreaded elbow issue (tennis elbow) is now to the point I must take it seriously and shut down upper body for an extended time. I have paused training a few times for 7-14 days with it returning shortly after. I have been running FF U/L for about 9 weeks. At 56 I have delt with many nagging...

idusabrive‎, Today 09:53 AM
Today, 10:03 AM Go to last post
1 89

Can I Move To An Intermediate Program (Doing Fierce 5 Right Now)

Hi I'm currently weighing 82 kg Doing a full body workout since early May, but started with Fierce 5 at the start of July. My stats are PB are: Squat: 5x100 kg Bench: 5x82.5 kg Pendlay Row: 8x72.5 kg Facepull: 10x52 kg Calf raises: 15x115 kg

geegle13‎, Today 02:13 AM
Today, 09:46 AM Go to last post
21 388

adding cardio

so ive built my own routine. no reason to go into detail too much but using 2 workouts switch between them. basically upper lower 7 exercises both days. my life is a bit more stressed since having a baby with my crazy ex. so ... as a natural bodybuilder (30y) this can be quite challenging. ...

Marly1988‎, Yesterday 03:25 AM
7 254

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 08:42 PM
22 Pages
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Today, 09:09 AM Go to last post
657 57,117

Critique my Upper Lower routine please

Hey guys just looking for opinions on this upper lower routine done 2x a week: Upper - 28 Sets BB Bench Press 4x6-8 BB Pendlay Row 4x6-8 DB High Incline Press 4x8-10 Lat Pulldown 4x8-10 Lateral Raise 2x10-12 Rear Delt Fly 2x10-12

DogletDusk‎, Today 07:26 AM
3 137

Volume training

Hey guys, I'm currently working towards lowering body fat percentage. A trainer at my gym has started giving me some guidance. I'm doing intermittent fasting which I actually enjoy. I've also started a new volume training program to help with fat loss and try to preserve muscle while doing so....

esrunC‎, 10-17-2018 06:34 PM
8 267

Skinny fat cutting first need help

Hi all I'm 6 foot 2 and 200lbs physique is skinny fat and I need some advice on what workout routine to pick. I was thinking stronglifts but people say don't do this on a cut. I definitely want to cut first as I think it will be beneficial from a psychological aspect and for health. Thanks in...

safcpaul‎, Today 07:49 AM
Today, 07:58 AM Go to last post
1 124

Smile Please forgive me, davisj - Fierce 5

I just started Fierce 5 last Saturday; my third workout is tomorrow. Supposedly I’m not a special snowflake, but since each snowflake melts into the same stream I have some special snowflake genes in me from horizontal transfer. With that said, is there anything wrong with me adding Farmer’s...

DreadPir8‎, 10-17-2018 06:50 PM
12 433

How to combine lifting and other sports? Help needed

My current lifting program is 2x a week upper/lower split. Monday -upper Tuesday -lower Wednesday -rest Thursday -upper Friday -lower I recently started training kickboxing. I can go every day from monday to friday. I would like to train two or maybe three times a week. I prefer...

Didididi‎, Yesterday 09:22 AM
3 183

Good idea?

Ive been doing Ivysaur 4-4-8 as a novice program which had linear progression and i stalled out as i reached my maximum lifts. The routine is basically just compound lifts with either sometimes barbell rows or chin ups. My physique is poor so I was thinking changing it to another program like ICF...

Raymond63‎, Yesterday 11:36 PM
8 205

Exclamation What do you think bout this workout?

I would follow this routine in low volume phases 3xweek 3x5 deadlift 3x5 squats 3x5 bench press 3x5 chinups (weight ed) 3x5 standing military press 3x5 reverse grip bent over row

Mattfers‎, Yesterday 12:30 PM
Today, 01:01 AM Go to last post
10 289

I had shoulder surgery, no cartilage left. Bone on bone. What exercises can I do?

I've been lifting for almost 40 years. After surgery, my left shoulder is bone on bone and sports doc said maybe shoulder replacement in 10 years? I still want to work my shoulders. Which exercises would do the least damage to the bones? Bill

cavemeister‎, Yesterday 11:59 PM
Today, 12:16 AM Go to last post
1 137


Is it easier to make and notice progress on fierce 5 or other programs than on a brosplit? Also which one is better Allpro's or fierce 5? And why are there only 5 exercises a day is that because it's more than enough? seems like gym sessions would be finished quick then

fitmon1‎, Yesterday 03:05 PM
10 320
Yesterday, 11:43 PM Go to last post
- -

Exclamation help me please

so im 17 in grade 12 i have access to a sum what large variety of gym equipment bench, squat, dead and a bunch of other core main exercise equipment the problem is i don't know what to do im somewhat of a bigger guy and have a decent understanding of the gym im a mix of bulky and fat and i have...

swiperscopes‎, Yesterday 09:58 PM
Yesterday, 11:18 PM Go to last post
1 124

Switching order of lat pull downs and incline on fierce 5 U/L

My incline bench suffers when I do flat and incline consecutively as outlined on fierce U/L. I noticed that if I do flat bench, then lat pull downs, and then inclines, I would be stronger on the inclines than if I go directly to inclines after flat benching. This is probably because my chest,...

blue4123‎, 10-17-2018 04:49 PM
Yesterday, 08:26 PM Go to last post
5 268

Working Out and Rock Climbing

Hey all I got a question: my goal is to build muscle and grow overall throughout this school year. I’m working out 4 times a week: a chest/tri, back/bi, legs, and shoulders split. But, I recently got into rock climbing and want to climb twice a week on top of also working out 4 times a week. ...

MCheung12‎, Yesterday 07:49 AM
Yesterday, 06:42 PM Go to last post
4 171

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 11:50 AM
10 Pages
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Yesterday, 06:05 PM Go to last post
282 28,894

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