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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 01:07 PM
92 Pages
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2,749 656,329

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
199 Pages
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08-12-2018, 01:36 PM Go to last post
5,951 780,315

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
26 Pages
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08-11-2018, 06:10 AM Go to last post
778 324,822

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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08-09-2018, 05:02 PM Go to last post
643 842,570

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
18 Pages
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08-07-2018, 05:09 PM Go to last post
532 281,079

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
07-30-2018, 01:48 AM Go to last post
35 29,435

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 1,867,081

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 62,846

Rear delt flyes in fierce 5 - why 15lb max?

Why does Davis suggest to not go over 15lbs per arm on rear delt flyes? Safety reasons? I’m currently on 15lbs. Should I just add a rep to my sets each week to progress?

blue4123‎, Yesterday 12:47 PM
Today, 07:15 AM Go to last post
11 239

"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
248 Pages
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Today, 06:45 AM Go to last post
7,426 1,161,633

Thumbs up LOOKING TO GAIN MASS ... opinions??

I’m 5’8 180lbs. I’m just wondering if anyone has any good workout routines for building mass either their own or on BodySpace app, etc. I have decent size but I want to gain more mass before I cut.. any recommendations? Thanks in advance!

Mjmx94‎, Today 06:19 AM
Today, 06:45 AM Go to last post
2 58

Upper-Lower 6 days a week with low volume per day

Hello BB Community, Wanted your view on doing Upper-Lower Split 6 days a week with low volume i.e. Upper: OHP 3x 6-10 BB Row 3x 6-10 Bench Press 3x 6-10 Dumbbell Curl 1x 8-12 Tricep Extension 1x 8-12

SantoshRaju‎, Today 02:35 AM
Today, 06:19 AM Go to last post
7 146

Lightbulb Which set is better?

I'm currently focusing on building muscle mass (not strength nor endurance). I would like to ask should I work each set to failure or stick to the traditional 3x10. Take bicep curl for instance, the difference between the actual performance would be similar to the following: 3 sets of 10: 1st...

1155091615‎, Today 02:17 AM
3 104

full body twice a week - intermediate

Intermediate lifter looking for a full body routine twice a week due to time restriction and other interests (MMA, school, weekend labour). Want to hit the gym few times as possible while still take advantage of muscle synthesis 2xWeek. So I guessed that twice a week would suit me well despite the...

KottigainZ‎, Yesterday 05:01 PM
11 205

Lightbulb Beginner looking for some advice!!

Hello All, I have been lifting weights for quite some time as I played college baseball and sports my whole life, but once I got married and had kids things changed and I lost track of my fitness. I am now trying to get my self back into overall better shape and tighten and tone my body up. I...

bfangs‎, Today 05:36 AM
Today, 05:50 AM Go to last post
1 29

Critique my workout routine

Hey, I'm a beginner been training for about 2 month and I'm focusing solely on compound movements until I bring my strength up to a decent level. I'm skinny day at 196 lbs at 6 foot 2 and I'm currently doing a bulk and will think about aesthetics at a later date. Here's my workout routine : ...

safcpaul‎, Yesterday 08:39 AM
Today, 05:47 AM Go to last post
4 157

Review this program please.


CHESTDAYAMV‎, Today 02:44 AM
5 108

Question Types of periodization?

What types of periodization would you guys think is better for hypetrophy between a periodization type that has you dropping volume and increasing intensity vs an periodization type that has you increasing volume then intensity? Like linear periodization vs double progression. Also what type...

MuayB96‎, 07-28-2018 05:36 PM
15 410

All Pro program, 2nd cycle, week 4. Over head press is rough.

Hello guys, I've been doing the all pro program. Seems to be a good fit for me. However, it seems like i'm struggling with the overhead press exercise. I really don't know why a lot of people say this program is too easy. I took my time finding out my 10RM and I must have gotten it down...

TheKid111‎, Yesterday 11:20 AM
11 232

Passive progressive volume

Does anyone do this in order to accumulate volume? 1 set of pull ups every day before sleep and increasing reps whenever possible or up until failure? Progressive overload applies, and ends up with 7 hard sets per week on top of normal training. And every day/week rep ranges change...

Egilren‎, Today 03:09 AM
1 87

Good idea to start Kris Gethin's bulking program after cutting to 14% Body Fat?

Since May, I have been working on cutting (went from 21% body fat to 14%). I can see outlines of my abs but they are not six pack worthy yet. I have been strength training at home and slowly building muscle mass with free weights. I wanted to try Kris Gethin's program from this site once I was...

crazz2323‎, 08-12-2018 10:08 AM
Today, 03:36 AM Go to last post
9 339

Is this a good indication for needing rest

When I train sometimes the next day my arms, legs or chest are sore. And its uncomfortable if I were to train still after 2 days. Is this just something I need to ignore or is this an indication I really need to lay off and rest? Usually the soreness goes away after 3 days depending on how...

DanielFarland‎, 08-11-2018 01:08 AM
7 326

Workout planning?

Hello there! I've been using MFP to track my calories and macros since the ending of December of 2017. Ever since then, I've set a goal of 1500 calories per day and for the most part I've been quite successful at maintaining it. However, I'd like to step it up a notch and start gaining weight by...

gbarrostomas‎, Today 01:19 AM
3 74

What is he best way to strengthen arms

I have lost a lot of weight and now I want to work on my upper body. Any specific equipment at the gym I should use ? Basically want to start by adding muscle and strengthen my arms.

jim1174‎, Yesterday 11:48 PM
Today, 01:56 AM Go to last post
3 156

Question looking for advice on how to get started

you all seem to know what to do so i came to you guys for help. i have been wanting to get muscular/big ripped not skinny ripped for the longest time possible. im 18 and ive decided to turn my dreams into reality but the thing is i do not know where to get started. I was 225 earlier this year but...

rse66‎, Today 01:07 AM
10 87

Arrow Newbie looking for advice

Just starting my fitness journey. Would love some critique on the plan I’ve put together. Age 31 Height 6’0 Weight 142 lbs (I know, fml) Set/rep scheme - 1st 6-8 reps 2nd 4-6 reps 3rd 2-4 reps 4 1-2 reps Supplements- Gold Standard 100% Whey protein + Gold standard Creatine to be taken post...

iamtom‎, Yesterday 10:28 PM
Yesterday, 11:53 PM Go to last post
1 72

Arrow need some help

Hi, i have been doing upper and lower body routine for 3 months 5 days in a week. i use whey, casein protein and bcca, creatine, glutamine. i want to do cutting now i will do intermitten fasting as well. i need a new Workout Program and supplement advice. thank you

karagoz277‎, 08-12-2018 07:36 PM
Yesterday, 11:47 PM Go to last post
9 198

Trying to decide to bulk or cut

Hey everyone first time poster here. I’m a 20 year old college student who’s around 6’2 and 170 lbs. I’m unfortunately at about 17% body fat and definitely want to get that down but I’m going to completely revamp my diet. Should I bulk or cut first? Will I lose any body fat if I’m strictly eating...

therealjlin‎, Yesterday 07:14 PM
Yesterday, 07:53 PM Go to last post
1 121

Full body mixed with ppl

Quick question, what do you guys think is better? PPL six days a week Or Full body workout twice a week + ppl (5 days a week) Right now im doing the first one but ive read that maybe the second choice would be even better. Thank you!

elblock‎, 08-12-2018 07:43 AM
Yesterday, 05:50 PM Go to last post
4 169

Bulk or Cut

(19 M) looking to start hitting the gym. I am not necessarily skinny and am not fat. Should I bulk or cut first?

Brapien‎, Yesterday 05:33 PM
Yesterday, 05:33 PM Go to last post
0 74

Strength/hypertrophy routine without leg day

Which routine can you recommend so I can do as many days as I want (usually 5 days). Starting with some strength exercises and ending with some hypertrophy ones. The strength exercises should be: squat, deadlift, dips, pull-ups, overhead press, barbell row. I don't want a day for legs only. If...

Darknesscrysis‎, 08-03-2018 12:28 PM
4 Pages
1 2 3 4
Yesterday, 05:25 PM Go to last post
90 2,132

Can you alternate between Fierce 5 BB and DB workouts?

My job has me traveling nonstop and I'm in a different hotel most nights. Often in small nowhere cities. Hotel gyms can be hit or miss, and I might only have access to dumbbells. I also sometimes do get access to larger gyms, and I have such access when I'm home. I was looking for a program...

lostintime95‎, 08-12-2018 06:14 PM
Yesterday, 05:06 PM Go to last post
4 167

Push/Pull program

This is an advanced program. The set and rep scheme is thought to be performed 6 days a week. For beginners maximal strength gains are elicited at a mean training intensity of 60% of 1 repetition maximum (1RM), 3 days per week, and with a mean training volume of 4 sets per muscle group. So don't...

Darknesscrysis‎, 08-11-2018 10:24 AM
Yesterday, 04:24 PM Go to last post
14 309

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