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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
23 Pages
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Yesterday, 02:10 AM Go to last post
672 224,079

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
172 Pages
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02-23-2018, 05:29 PM Go to last post
5,147 663,311

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
86 Pages
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02-19-2018, 01:37 PM Go to last post
2,565 586,749

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 211,699

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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02-14-2018, 12:13 PM Go to last post
626 767,178

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 1,703,502

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 52,957

Candito's deadlift program is out

Thought I would share. It's an intermediate/advanced routine. If you use the program and benefit from it, or simply find it informative, please consider making a donation - the guy has been making great free programs for years now. Edit:...

Luca2‎, Today 01:56 PM
Today, 01:56 PM Go to last post
0 17

Enjoying My Workouts

Hi all, I've been running Fierce 5 for a month now and have already hit a slight problem. Whilst I feel the workouts and can definitely see the difference they're making, I'm unfortunately not enjoying them. At this point, whilst the results I'm happy with, I'm quickly losing motivation to go to...

LookIntoIt‎, Today 01:39 PM
0 18

Conflicting Data on Workouts

Most on BB say that working out three times a week and giving muscles a full week to recover is the best way to get gains. However, when I hear actors talk about the workouts they used to get in shape (Chris Evans, Chris Pratt, etc) they talk about spending three-four hours in the gym six days a...

coreyxbs‎, Today 10:53 AM
Today, 01:25 PM Go to last post
8 145

"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
230 Pages
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Today, 12:50 PM Go to last post
6,897 1,011,940

Question How to adjust if missing reps while Wave Loading? (Example inside)

I'm planning to wave load my compound lifts with the below scheme as an example (increasing intensity, decreasing reps, increasing sets week to week). The Program: Wk1: 225lb x 9 9 9 Wk2: 230lb x 8 8 8 8 Wk3: 235lb x 7 7 7 7 7 Wk4: 240lb x 6 6 6 6 6 6 Wk5: deload Wk6: 230lb x 9 9 9 etc.

Conquer92‎, Today 12:50 PM
Today, 12:50 PM Go to last post
0 29

How is my full body workout?

Hey, I am a beginner. I am a 17 years old guy. I have been going to the gym for a few months on and off by now but I haven't followed any particular program, I just used to do whatever I felt like doing. And because of that I haven't seen any results by now. My main goal is to burn fat and build...

spongyman‎, Today 09:03 AM
1 94

Question Workout Frequency Optimization Plan

This is a workout frequency I wanted to share. The routine is not limited to the weekly model. Would you use this plan? If not, please say why and if yes please share why you like it! Day1: Chest and Biceps Day2: Legs Day3: Back and Delts/Triceps Day4: Legs Day5: Chest and Biceps Day6:...

CustomLife‎, Today 11:07 AM
Today, 11:59 AM Go to last post
4 112

Working out on Keto

Hi there! I'm not sure exactly where to start or what to look for in an exercise program. I'm 5'5" and 207lbs, wanting to build muscle and lose fat, of course, with a goal weight of 145lbs. I have a planet fitness membership, which is great to use for the elliptical and dumbells, but I CANNOT use...

Jdalton23‎, Today 11:06 AM
1 79

Question Squats kill my workouts, when to do them?

Hi! I do a two days in a week fullbody workout because I don't have more free days to workout. My problem is that a want to add exercises to my workout, but after squating I get so exhausted that I don't have the will/motivation to do more exercises. My workout is: OHP 5 set Squat 3...

Akos89‎, Today 02:22 AM
Today, 11:01 AM Go to last post
10 275

Can Only Work Out Two Days A Week. Recommended Programs?

Hi, I can only work out twice a week on non consecutive days due to studies and work. I am losing weight/fat at the moment, so that when my studies are finished, I can slow bulk to my ideal look. Currently 72KG at 5"11. Since I am cutting, I'm guessing muscle gains are out of the window,...

Niaaazzz‎, Today 10:06 AM
1 79

What happens if I don't train my chest?

Hello guys.I am totally new for bodybuilding.I am wondering about what happens If I don't train my chest for a couple of years? For instance i do following program that contain mainly back muscles: -Rear Delt Pec Deck -Wide Grip Pull Up -Face Pull -Rear Delt Raise -Y Raise -Wide Grip Lat...

Valyria‎, Yesterday 02:04 PM
Today, 10:33 AM Go to last post
24 461

Arrow Just Getting Back to it and need yalls help!!!

As the title suggests I'm finally getting back to the grind - Male 23yrs 6'6" 230lbs currently %16-%18 BF (suggestions for an accurate BF reading welcomed) I got back into exercising about a month ago (lifting, sports cardio, etc) tried Keto at a 65/30/5 F/P/C and found out in a week's time I...

SasquatchPowers‎, Today 10:29 AM
0 56

Cool I am totally clueless and need advice!!!

Hello guys I am new here. I have never exercised before until a month ago where I randomly picked a poor workout plan that I made by myself. I don't know anything about working out at all. I will give some information about myself: I am 18 years old, I weight ~61 KG and I am almost 170cm tall. I...

Omaga‎, Yesterday 02:35 AM
Today, 09:21 AM Go to last post
6 262

Strong Six...full body, upper/lower and PPL set up

I'm sure a lot of you know me. Noobs don't...long one member, frequent poster...retired combat Marine( 4 deployments to Iraq 03,04,05,06), form pain killer addict. Currently working as an Union Ironworker building America...been lifting pretty much since I was 13...not serious until a few years ago...

Jasonk282‎, 09-05-2016 06:06 AM
Today, 09:18 AM Go to last post
12 873

Which program to choose

Hi, I just joined as I WANT to transform my body. I am a beginner. Any good/bad experience with the two programs I found here for a 12 week transformation? "Transformed" by Dynamize or "Leanbody" by Labrada? Thanks a lot. we'll do it :-)

peppino79‎, Today 09:09 AM
Today, 09:09 AM Go to last post
0 82

Cutting workout: how to minimise muscle loss

Can I cut while minimising muscle loss with Stronglifts 5 x 5? Or should I try something else? While I am cutting, will I lack energy to do the usual lifts and should I reduce the weight? Should I introduce cardio on my off days? I've not really into running, as I usually get shin splints...

dustman007‎, Yesterday 08:23 PM
1 134

Heavy Weight days +Calisthenics Hybrid Weekly ?

I am looking to get better in compound lifts with focus in lower body while doing calisthenics for hypertrophy. I am looking to split the workout in two parts-Heavy Compound lift days and Calisthenics(upper body only)days.Now the problem is that I want to do the compound lifts earlier when am...

rroyNEW‎, Yesterday 11:41 AM
Today, 08:32 AM Go to last post
6 149

Questions concerning HST

Hi all I've got a few questions concerning HST programs. 1) If I got it right, we find our max in X exercise Y reps then, we lower the weight and week by week, we increase weight until we reach this max. Is this correct? Example: 15 reps. Bench max: 100lb

Neodream‎, 02-21-2018 07:51 PM
4 175


Hi guys whats more optimal... the first scenario hitting upper body 2x per week but incorporating deads, legs 3x, OR ululul no deads.. thanks Legs upper legs push pull/legs rest with deads 1x per week on pull/legs day or upper lower upper lower upper lower no deads..

Harrryyy‎, Today 04:45 AM
1 112

Compound program: same body weight, just bigger muscles

I've been training for 6 months... I've noticed my muscles getting larger and being able to lift heavier weights (I'm getting more toned...)... but my total weight has stayed the same. Should I be concerned? I would like to lose some body fat... is it time to do a cut and restrict my calorie...

dustman007‎, 02-23-2018 06:07 AM
11 317

Full body 12 week Transformation program

Hello, i'm currently a 20 year old male student with way too much time on his hands. I'm looking to gain muscle and lose body fat in a roughly 12 week transformation plan, one of those that i will really notice the difference. I'm happy to put the work in so i'm looking for something intense. I've...

Jubbs00‎, Yesterday 08:01 PM
Today, 01:51 AM Go to last post
3 201

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
8 Pages
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Yesterday, 11:30 PM Go to last post
222 9,619

Hypertrophy-Specific Training (HST) - am I doing it wrong?

After coming across this article ( I was intrigued by the premise of the HST program, and a little Googling lead me to the HST site ( to read up on it. I crafted a program based on the HST models and started...

Godzillamax‎, Yesterday 05:27 PM
Yesterday, 10:22 PM Go to last post
2 198

Fierce 5 break/deload

Just passed a bunch of new PR's and resets on my compounds, but it's been about 10 weeks since I took a week off. I've been doing this program for like 18-19 weeks now I think? I don't feel sluggish, I feel great, still, should I take a week off? Or just deload for a week.

tdod101‎, 02-23-2018 04:15 PM
Yesterday, 08:51 PM Go to last post
3 286

When to move from Stronglifts 5 x 5 to Madcow?

My only concern is my squat... all my other exercises are progressing (though I've stopped doing deadlifts currently due to lower back pain)... is it possible to do madcow with the squat and keep stronglifts on the other exercises? But I have only been doing stronglifts for 6 months. So probably...

dustman007‎, Yesterday 08:19 PM
Yesterday, 08:19 PM Go to last post
0 110

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