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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: 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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2,832 709,753

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
226 Pages
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6,765 881,040

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
20 Pages
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Today, 06:40 AM Go to last post
586 339,457

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
29 Pages
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Yesterday, 09:21 AM Go to last post
847 406,009

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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12-24-2018, 12:00 PM Go to last post
661 900,527

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 5,133

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
2 Pages
1 2
11-19-2018, 08:39 AM Go to last post
48 57,819

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 2,013,698

Bulking & Cutting: Switch up the split?

Hey all. This is a question for everyone who follows the method of cutting and bulking. For years, I’ve done it but have usually kept the same frequency of workouts per week. I usually do 4 days per week (2 on, 1 off, 1 on, 1 off, 1 on, 1 off). The amount of time spent on each workout is...

saibasabu‎, Today 03:33 AM
Today, 09:49 AM Go to last post
3 131

24 weeks till i'm 30!!

Ladies and Gents, I have just over 24 weeks till i hit the big 3 0. I am currently sat at around 13st and would say about 20%bf. I train 5 times a week ( mon-fri ) and do chest, shoulders, back, legs, arms on their own days. I want to be in the best shape of my life for my 30th and...

lewishayward‎, Today 09:41 AM
0 5

Smile Vikings bare bones

Hey guys, been working out years off and on. I am 39 and looking for a routine to put size on. Been through the full body routines and some 5 day splits. My main goal is size and my diet is in check. Just seeing what you guys think about vikings bare bones u/l/p/p/l. It goods interesting to me....

tdog1980‎, Today 09:02 AM
Today, 09:34 AM Go to last post
2 53

Should I switch to a powerlifting program?

I've been lifting for around 1.5 years and running Viking's Bare Bone Series for around a year by now. I can say I'm pretty comfortable with major compound exercises (deadlift, squat, barbell row, bench and overhead press), but I'm used to performing this lifts in high volume (as written in the...

ShellRox‎, Today 05:09 AM
7 155

I Need Help.

Hello Guys, I’am 19 years old, about 5'11" and 176 pounds . I’ve been lifting for a year. My Progress: Squat - 45 lbs 3x5 - Now - 203 lbs Deadlift - 132 lbs 3x5 - Now - 315 lbs OHP - 45 lbs 3x5 Now - 110 lbs Bench - 45 lbs 3x5 Now - 155 lbs

GeloHF‎, Today 09:32 AM
Today, 09:32 AM Go to last post
0 14

Alternating between strength and hypertrophy

Hey all, Not entirely new to these forums as I've been a lurker on and off for a time. Let's get to business. For the past 6 years I've been engaging in aerobic exercises with some weightlifting as I used to be super fat and I hit a low of 12%BF up from an ugly 35-40%BF and it worked to help...

DJRipa‎, 01-18-2019 08:50 PM
3 Pages
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Today, 09:20 AM Go to last post
82 1,495

Talking 8 week challenge: program PDF + Accountability

I've completed my first week of an 8 week challenge I created!! I'm so excited! Attached is my current physique and the program I created (of course progressive overload is key). Anyone interested in me updating every week? If yes, what kind of updates (e.g. weight, pics, waist, etc.)? Also, I...

content1234‎, 01-19-2019 01:13 PM
11 434

Newbie looking for advice

Just started working out 2 weeks ago, training for a power test for my local PD. Just turned 39 and when I started I weighed in at 205 pounds. I have been lifting with a bowflex I picked up on CL for $175 bucks. Works for me. Background.. I am 6'3 and drink soda and beer like its water. Eat...

ramhunter9‎, Yesterday 09:00 AM
12 301

Question Operator training program

How would an operator train ? A guy in my gym says he runs tactical barbell and I can’t find what the routine is without paying for the book. I read reviews that said it isn’t all that. What would an effective routine consist of ? Other than strength work what type of other excercises are there...

JakeNoSnake98‎, 01-20-2019 02:54 PM
15 410

Fierce 5 substitution questions

I have a few questions about tuning the routine I'm doing now, they namely center on reps. I've noticed that a lot of the time in the listed programs when a more "isolation" movement is swapped in for a bigger lift, the rep range goes up a notch. An example being in the dumbbell program, when split...

CommanderFun‎, Yesterday 04:53 PM
Today, 08:15 AM Go to last post
1 132

Back, shoulders and arms soreness

Lately, I have not been getting sore after lifting back, biceps or shoulders and I do not know why. I have gone heavier for less reps, I have gone lighter with more reps. I have done super sets and I have tried pauses with a slow release. None of these are helping and I don't know why? Could any...

MickeyMoves‎, Today 06:32 AM
8 124

What do you think of my workout plan?

I am 6 months into my weight training, i started out with fullbody workouts for first couple months then i started doing the traditional “bro splits” but i felt like i wasn’t hitting my muscles as frequently as i should be considering the fact that i’m fairly new or basically a beginner. So i...

AniketRudraksha‎, 01-20-2019 05:15 PM
Today, 07:59 AM Go to last post
9 349

Unhappy Lost in a sea of information online and have confused myself in what I should be doi

Hi there . Been a fan of all the help on here and the non BS approach since discovering the forum a few months ago and looking at the transformations and comment on here it’s something I am interested in doing or just getting more info and help as I am somewhat clueless at times. Please go easy...

Jayraf‎, 01-04-2019 04:53 AM
Today, 07:27 AM Go to last post
26 758

Question Newbie Looking For Advice!

Hey guys! I've browsed this forum for a while now, and want to really get serious about the gym and my nutrition. Overall, I just don't like the way my body looks, and I've come to the realization that I should do something about it instead of just complaining about it. Im 21 5'9" and about 140...

RyanT1997‎, Yesterday 03:06 PM
Today, 07:25 AM Go to last post
6 191

Cut or bulk?

Hey All, Little Background info: im 24 just started going back to the gym, used to workout a lot in high school and built some muscle(football player, linebacker). But since then I haven’t been in a gym and have definitely put on some fat. Im 5’11 235lbs. I want to build muscle mass of course,...

cvandiver94‎, Yesterday 04:52 PM
2 140

Don't know what to do now (Program wise)

Hello everyone, I'm an amateur(ish) trainer and I'm not sure what I'm suppose to do right now to progress. My stats are : 70kg, 1.78 meters. I currently run the Fierce 5 program and I've hit a wall twice. I couldn't get 3x5 OHP 52.5kg twice, so I deloaded and got from 45kg back to...

Ruthenz‎, 01-20-2019 12:10 PM
4 225

Post Steve Reeves Bodybuilding Journal

I just saw this book online. It contains Steve's actual workout journal he used in the 40s. Anybody seen this?

aggieoilman‎, Yesterday 06:28 AM
3 193

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
2 Pages
1 2
Today, 05:40 AM Go to last post
58 2,160

Beginner workout help

Guys I need your help. I'm a beginner at lifting, and I was doing a full body split 3 times a week for the last 3 weeks. Workout A: Squats, bench press, Barbell rows, bench dips Workout B: Deadlifts, Press, Lat-Pulldown, bicep curls I would alternate these workouts: Week 1: A,B,A Week...

joaogil1999‎, Today 04:09 AM
1 103

Pull ups - still weaker

Hello from Czech republic, ! first of all, I want to say my english is not good cause it's not my language, so perhaps you will understand to my sentences. ! Here is my problem : I want to be better at pull ups. So Im doing them very often. But I have problem, I cant absolutely progress. Im...

Qnder‎, Yesterday 01:28 PM
Today, 12:27 AM Go to last post
5 201

Lightbulb Workout Critique

Hey guys. Hoping to get some feedback on my routine. Workout A Bench 5x5 Cable Flyes - 3x12 Tricep Pushdown 3x12 Machine Tricep Dips 3x12 Overhead Press 5x5 Lat Raise 3x15

IFXsups‎, Yesterday 01:01 AM
Yesterday, 11:21 PM Go to last post
2 169

Have I been doing it wrong? Muscle groups

5'8" 165lbs 24yo male. Started my journey under a year ago at 140lbs but have training 5-6 times per week for the past 3-4 months. I was always under the impression that muscle groups such as Chest/Triceps and Back/Biceps should be bundled. I've recently been reading that Chest/Triceps and...

Dimerien‎, Yesterday 09:03 PM
Yesterday, 09:13 PM Go to last post
2 127

New program?

I am looking for potentially a new program or ways to build upon my own that I have been doing for many many months now. I am trying to train for strength mainly. I am 17 180 lbs and a bit under 6 feet tall. I am trying to become stronger for football and rugby where my positions are linebacker and...

jazzercise12‎, Yesterday 06:28 PM
Yesterday, 09:01 PM Go to last post
1 120

Gym noob : workout

Hey, Just started going to gym about 6 weeks . 42 ur old . Would just like quick feedback on routine and maybe any suggestions. 3 day week workout Sunday: chest :barbell bench , incline bench, machine fly. Back: lat pull down , machine seated row. Tuesday : deadlift, militarily...

mccumbo100‎, Yesterday 12:53 PM
Yesterday, 08:42 PM Go to last post
3 209

Angry Project Mass Review. Great program.

Before I give the analysis of project mass let me give you some background info. Age: 20 Height: 511 Weight (before): 195 lbs Weight (after): 215 lbs Body fat (taken from skinfolds before): 10.2% Body fat (after): 12.4% 1RMs before: Bench 305, Squat 490, Deadlift 505. 1RMs after: Bench 375,...

lexg24‎, 02-27-2015 05:17 PM
Yesterday, 08:22 PM Go to last post
10 14,345

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