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Forum: Workout Programs

What workout is best for your goal?

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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
25 Pages
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09-20-2023, 03:58 AM Go to last post
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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
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09-19-2023, 03:43 PM Go to last post
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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
26 Pages
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09-18-2023, 06:49 AM Go to last post
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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
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09-03-2023, 06:12 PM Go to last post
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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
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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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 78,124

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
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04-19-2016, 12:44 PM Go to last post
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Any app that reports on how many sets per body part?

I use jefit to record my exercises . While it is a great app one of the features I am looking for is how many sets per body part I have executed in a week or a month and so. Any app that does that or any way to get this from jefit itself if I subscribe to become an elite member?

Salil‎, Today 03:52 PM
Today, 03:52 PM Go to last post
0 25

Is 2/3 back exercises enough per workout?

I was doing a back workout today and I only did 3 exercises- Lat pull-down, bent over barbell row and shrugs(ik it’s not a back exercises but I like to train it in back day) it took me 45 minutes to complete and I trained as hard as I could I tried to do more exercises but I couldn’t would this be...

Charles7261‎, Today 10:40 AM
6 122

Cardio arly in the morning or at night?

Hi! I'm close to 40y, a little bit overweight (88kg @176cm), I've been adviced to incorporate more movement into my daily schedule to prevent some health problems that may develop in case of keeping things as they are. I have no problem with healthy eating (just need to adjust amounts and time...

chrup‎, Today 02:22 PM
0 68

Adding Cardio To Your Program Without Hurting It?

My current program is described in Recommendations For Splitting-Up These Full-Body Workouts? I'd like to throw cardio back into the mix. LISS (Low-Intensity Steady State) is out of the question. Bores me to tears. MICT (Moderate-Intensity Continuous Training) is do-able, but, I'd prefer to...

Michiganian‎, Today 08:09 AM
1 90

Experience with training more than 4 days per week

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...

TAWS6‎, 09-12-2023 02:30 PM
22 1,472

How to write workout program for bodybuilding/ powerlifting

How do trainers and bodybuilders design there programs I ahve a hard time figuring out like how much volume to do and what excerises to do for each muscle…

Glewin07‎, Yesterday 06:55 PM
Yesterday, 09:22 PM Go to last post
1 188

Question 33/M-I produce 43%-445% more Estrogen than your average man. What the ****?

Gyno at 13. Steve Carrell levels of chest hair at 14. Full beard and back hair at 16. I have NEVER done any PEDS. Ever. I am not seeking medical advice or a diagnosis or whatever. I just want your thoughts. Maybe there is someone like me? I feel like ****in **** all the time. I'm tired and...

Buddyguyfriend‎, 09-22-2023 08:48 PM
Yesterday, 06:16 PM Go to last post
4 236

Fierce 5 Novice Questions

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...

youknowit84‎, 09-21-2023 07:39 AM
09-22-2023, 07:00 PM Go to last post
8 452

Modified Fierce 5 Dumbbell

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...

Monkeybolbol‎, 08-15-2023 01:49 PM
5 Pages
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09-22-2023, 02:21 PM Go to last post
122 9,478

What makes PPL splits so enticing?

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,...

SaulGuzman‎, 09-10-2023 01:39 PM
09-22-2023, 12:01 PM Go to last post
9 1,118

Smile Stretching Every Morning to Keep Your Body Fit.

Stretching in the morning helps to get your blood and oxygenation to your body flowing, waking up the entire body gently. There are benefits to stretching the relaxed muscles after the state of sleep and relieving any tension from the manner you slept. It's also a great routine to align proper...

donrabnamgyal77‎, 09-22-2023 11:10 AM
09-22-2023, 11:10 AM Go to last post
0 156

Study: Autoregulatory Progressive Resistance Exercise (APRE)

The study's findings suggest that Autoregulatory Progressive Resistance Exercise (APRE) was more effective than traditional Linear Periodization (LP) in increasing bench press and squat strength over a 6-week training period for Division I college football players. APRE allowed athletes to adapt...

OGfrom06‎, 09-22-2023 09:35 AM
09-22-2023, 10:06 AM Go to last post
2 191

3 days vs 4 days enough?

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...

youknowit84‎, 09-19-2023 08:43 AM
3 Pages
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09-22-2023, 09:55 AM Go to last post
68 2,477

Smile How to do perfect plank.

The plank is one of the most common exercises in the gym, a super simple static hold that makes an appearance in just about every ab training program you are likely to encounter. Nearly everyone can get down on the floor, stretch themselves out, and hold in place, so the maneuver is a favorite for...

donrabnamgyal77‎, 09-22-2023 09:50 AM
09-22-2023, 09:50 AM Go to last post
0 118

Question Thoughts about my routine?

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

ButcherSir‎, 09-22-2023 03:37 AM
09-22-2023, 08:47 AM Go to last post
6 376

Recommendations For Splitting-Up These Full-Body Workouts?

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...

Michiganian‎, 06-05-2023 11:05 AM
09-21-2023, 05:21 PM Go to last post
13 1,079

im looking for exercise program with sore back

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.

offimpulse‎, 09-14-2023 09:09 AM
09-19-2023, 12:27 PM Go to last post
7 618

Fierce 5 - Intermediate (Upper/Lower) - Quick Question

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?

kamzat468‎, 09-18-2023 07:50 PM
09-18-2023, 07:55 PM Go to last post
1 294

Feedback on Split

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,...

gaz1980‎, 09-18-2023 10:30 AM
09-18-2023, 05:22 PM Go to last post
2 359

Question Need opinions on Viking Bare Bone

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...

userLPCHH411IJM‎, 09-15-2023 12:16 AM
09-18-2023, 05:07 PM Go to last post
9 654

Is this a good split?

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

Charles7261‎, 09-17-2023 08:19 AM
09-18-2023, 03:40 AM Go to last post
12 1,108

Is Calgary barbell 8 week a full body or upper lower program?

Just a quick question

kamzat468‎, 09-16-2023 08:54 PM
09-16-2023, 09:08 PM Go to last post
1 331

Question I NEED HELP PLEASE! Where to start?

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...

Chato408‎, 09-13-2023 06:24 PM
09-16-2023, 06:09 AM Go to last post
6 619

Post am i under training (workout routine)

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...

GYMCELsperg‎, 09-14-2023 01:44 PM
09-14-2023, 05:40 PM Go to last post
10 571

Wink What you think about this upper/lower 4x program?

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...

Tapaz81‎, 09-14-2023 02:06 AM
09-14-2023, 05:34 PM Go to last post
1 470

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