Forum: Workout Programs

I recently switched back to a 4 day upper/lower split coming off a 5 day phat style split. Its kind of funny how all the extra work didn't do anything expect wear out my joints and force me to take time off. By the time I dieted back down to 12% all my measurements were the same as when I was...

I want to start the Fierce 5 Novice program and have a question about it. He says to add weight each week but then later says to add a rep on the weeks where I'm not increasing weight. I'm a little confused on what to do here. My other question is that if I do increase a set by 1 rep, am I suppose...

I'm considering starting doing a modified home workout version of Fierce 5 Dumbbell Program, I made some changes to exercises and rep ranges for hypertrophy. I would appreciate any feedback. MODIFIED FIERCE FIVE DUMBBELL for hypertrophy Workout A Split Squat - 4x8-12 Incline Dumbbell...

I've been noticing an obsessive trend among people consulting this forum regarding PPL splits. I'm surprised that so many people, mostly novices, can stick to 6-day PPL. There are weeks when I find it challenging to make time to go to the gym even just 3 times a week. In the case of 3-day PPL,...

I just started TRT this week and looking to finally gain some muscle. My muscle mass is pretty low as I've never consistently kept up with lifting. I'm 38 y/o 6 ft tall with 132 lb muscle mass and 19% body fat. For the past month since I started I've been going 3 days per week but I have the time...

A B rest A B rest .. A: bench press db 3X8 incline bench press db 2X8 (last set reps until i cant) seated overpress press db 3X8 (last set reps until i cant) lateral raise 3X15 triceps pushdown bar 3X10 (last set is a drop set) squat 3X10 (light squats only) calf raise 2X15

I've been doing a kind of amalgam between Fierce 5 Novice and Starting Strength Novice, with a couple of my own additions tacked-on. Full-Body Workout "A": Squat: 5x3 Bench Press: 5x3 Deadlift: 5x3 Reverse Fly (cable), Face Pull, Cable Row (straight bar), or Kroc Row: 8x3 Standing Calf...

Hello, i have a problem with back and shoulder. My weight is 67 and height 181, age 29. im trying to get 10-15 kg, im taking protein and creatin before and after gym. can you suggest a gym program 3 days split for example? id like not to do standing exercises with barbell, due to my back.

In lower B, I replaced front squats and RDLs with deadlift and lunges. I have a quick question about the lunges. What kind of lunges am I supposed to do? Walking lunges? Standing lunges?

Trained for years on and off but never consistently for long period due to general lack of will power or injury. Have played with full body, 5x5, All Pro, etc, but right now this has been feeling good. Wondered if anyone had any comments about anything that's missing or any other feedback? 43, 5'9,...

My Background: I'm 36 years old, diagnose with NASH(scare in liver). Doctors told me to lose fat by eating green veggies and get active. So I started walking 1 hour in the morning and joined gym. After going through this forum for days I decided to follow Fierce 5 since Its most recommended...

I made this split not sure if it’s good I wanted a 3 day split with a dedicated arm day but I didn’t want to train chest and back together: Day 1: Chest,calves and front delt Day 2: Back, hamstrings and mid delt Day 3: Arms, quads and rear delt

Just a quick question

Hello, I'm so frustrated where I should start for results. I'm consistent at the gym for 5 months then fall off. I'm 43 5'10 210 lbs. Dad bod. I used the fitbod app for a good while but its just not doing it. Any suggestions of a workout routine for a transformation. There is so much information...

i live in a ****hole country which i can't even reach my protein goal (i eat around 60 g) while i managed to pack some mass in the last 11 months of training how ever i made this workout routine that i think helps me recover since i can't eat alot of protein chest (9sets total) back ( 9 sets...

Hi! My main goal is strength/size equally but maybe a little bit more strength side. I'm intermediate lifter but just barely. What you think about this upper/lower 4x program. Is there any major faults? Ideas to improve? I use percentages from 1 RM to increase main move weights but accessory...