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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: 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
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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
257 Pages
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Yesterday, 09:06 AM Go to last post
7,687 1,067,966

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
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09-13-2019, 06:39 AM Go to last post
657 462,031

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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09-06-2019, 12:41 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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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
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08-24-2019, 07:18 PM Go to last post
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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 29,519

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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35 min workout

I’m 45 skinny fat and been training for a year. I’ve only really got 35 mins at lunch to train. I’m trying to cut bf down is 35mins enough time? I’ve been doing pull, push legs Monday Wednesday Friday. Should I be doing four days to try to hang on to the tiny bit of muscle I’ve gained in a year? ...

Dann74‎, Yesterday 04:15 AM
Today, 09:42 AM Go to last post
4 372

Lightbulb I hate my body a lot

Hi, I don't want to seem negative, but I'm going through a troubling time as right now. No one in my family wants to talk about it because my family is all relatively above averagely overweight I recently started trying to work out every day and have a healthier lifestyle over the summer. When my...

HopefullEnough‎, Today 09:00 AM
1 30

Changing program from full body to ULPPL

I have been on a full body 3X a week now for a year and 8 months , getting rather bored with it and want to change things around . Decided on a Lower/Upper/Legs/Push/Pull program as that will fit in my goals and schedule Please look at this and tell me if it is balanced ? Planing to work it in 5...

Time-Man‎, Yesterday 07:07 AM
Today, 09:37 AM Go to last post
1 288

Question Am I training right?

Hey Guys, Hope you are enjoying your day and grinding hard to get that dream body. My name is Virendra. I've always had an average body neither lean nor too fat, but the brutal Cold in Might midwest(this was the first winter here) forced me indoor and I was becoming just a couch potato, eating...

sonivx‎, 09-11-2019 01:02 PM
Today, 09:26 AM Go to last post
8 865

Fierce 5 Body Failing Me- Need Help Progressing

Hello everyone, long time lurker here. I've been working out on and off for around 2 years and am still stuck in my novice lifter stage. During that time, I've made every mistake in the book: not squatting to depth, not resetting my weight, bulking too fast, not using proper form on my lifts, not...

Beefstraw‎, 09-11-2019 08:29 PM
Today, 08:48 AM Go to last post
8 805

My program

Hey i'm 25 years old 5.6ft and weight 172lb I have been working out before and went down to 142lb, i could finally see my abs. But after some time i gave up on my diet and training and now i'm back where i started. I did train for 10 months every day (+2days/week 1h cardio) to lose all the...

Redle94‎, Today 04:45 AM
Today, 08:34 AM Go to last post
2 133

My new workout routine

Monday Back and Bis: lat pull down 4x8 preacher curls 4x8 chest supported row 4x8 hammer curls 4x8 Tuesday Chest and Tris: bench press 4x8 tricep pushdown 4x8 cable flyes 4x12

jyltfst4djt‎, Today 08:23 AM
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Question What type of workout should I follow?

Hello, I'm a laborer, carrying and lifting 25-50kg things hundreds of them every day Monday to Friday. I wanna start working out but I'm not sure if following regular plans will be OK for me due to my work. I wanted to ask people here as you are more experienced and knowledgeable. Any specific...

ozgurkose‎, Yesterday 11:39 PM
Today, 08:10 AM Go to last post
9 298

What do you suggest for me? Old guy here.

Don't tear me apart here I'm just trying to do what I can. Lifted pretty hard for about 4 years. Then pretty rare but still did once in awhile for a couple years. I don't think I've done anything the past year and half. Life, children, family and about 10 different hobbies have gotten in the...

nrowles‎, 09-13-2019 08:22 AM
8 646

Squats, Deadlifts, and running only (legs)

Bodybuilding proportions aside I am wondering if it is viable to train legs with nothing but squats, deadlifts, and running without developing muscle imbalances or other occupational problems? My interest are strictly strength and function

TheClimax‎, Yesterday 04:55 PM
3 259

Question Christian Thibaudeau program

Does anyone have Christian Thib's Busy Person Program? Few questions?

Baldeagle94‎, 09-12-2019 04:38 PM
1 422

Renaissance Periodization - Male Physique Template

Anyone ever tried their programs for hypertrophy? Is it an legit and well created program? Could it be used for intermediate and advanced lifters? Do you need to use the spreadsheet to run the program?

macfc96‎, 09-12-2019 06:12 PM
4 604

Starting Strength as a foundation for size and athletic performance

Hi all - I'm new around here, but I've been dabbling in weights and training for a few months now and have managed to build up a half-decent base of muscle (still nowhere near where I want to be of course lol). However, I'm looking to get serious about my training. I've seen "Starting Strength"...

TnkCmndrToo‎, Yesterday 10:38 PM
2 204

Fierce 5 Upper-Lower 4 days Question

Long story short: I need a modified fierce 5, do you approve this? Hello, i can be considered as novice, i'm 6"1 160lbs skinny fat right now and want to lower bodyfat first then add muscle mass. I wanted to do fierce 5 routines because of its high reputation but my gym is very limited so i...

riplemmy‎, Today 04:35 AM
Today, 04:35 AM Go to last post
0 103

Push ups

Anyone know how to fix my shoulder issue on push ups. I'm currently subbing these for bench press since it was taken away Heres what I mean

bmo8‎, Yesterday 05:47 AM
Today, 03:49 AM Go to last post
15 519

My gym only has machines. Is my routine ok?

Trainer of the gym gave me a beginner fullbody program for a month and i completed my first month. However he doesn't seem to interest other than attractive female customers so i can't get any program right now. I want to do it myself but my gym is limited with machines. Here is what i think and i...

riplemmy‎, Yesterday 04:54 AM
7 415

Looking for a new program

Currently on a 5 day bro split been lifting for a year 18 months. I am looking for a new program now and the goal is maximum hypertrophy possible with only one leg day a week. Should I do a push pull + legs workout? with just one legs day a week instead of the normal two? I only can do one legs day...

Ricky221‎, Yesterday 06:41 PM
Yesterday, 07:34 PM Go to last post
1 209

Starting Fierce 5 Novice Program. Can't really Squat (injury). Help

Hi All, So thought I was going to start a 4 day split PPL, but after doing some research decided to start the Fierce 5 Novice routine. I have a problem, which is that my right knee is arthritic due to a surgery two decades ago (acl + miniscus). On doctors orders, I cant squat, unless I...

jimrawr‎, Yesterday 06:13 PM
Yesterday, 06:13 PM Go to last post
0 177

Is this 4-day upper/lower split okay?

I only started lifting quite recently. I started with Greyskull LP which I did for about a month but I am now seeking a bit more (partly because I want to go to the gym 4 times a week instead of 3, and also because I want to do more exercises each day). I tried coming up with a 4-day upper/lower...

Rayndeon25‎, 09-13-2019 05:56 PM
Yesterday, 04:35 PM Go to last post
5 515

Hiit post weights

Has anyone had any success hiit post weights? Starting a push pull legs block soon and thought I would do hiit post and low-med intensity cardio on off days. Goal is fatloss but also improving conditioning and work capacity.

paycheck‎, Yesterday 02:34 PM
Yesterday, 03:09 PM Go to last post
1 248

Alternating 4-day split with 3-day full-body

I am starting a 12hr shift work schedule with a significant commute so don't foresee being able to workout on workdays. Will work 3 days per week and 4 days per week alternating. So I'll have 4 days to lift 1 week, 3 days to lift the other week. So my idea was to do a 4-day split on the 3-day...

jtm0713‎, 09-13-2019 09:35 AM
Yesterday, 10:50 AM Go to last post
3 508

Smile Started with 5x5 but unsure about results ?

I've started with the strong lift app and now I'm at : Squat - 75kg Overhead press - 35kg (keep failing) Bench/The other weird one 50Kg Deadlift 90 Kg Fairly beginners numbers I guess.... I see ladies doing what I do I like the results but I'm looking around at before and after pictures...

RMRMR‎, 09-13-2019 04:03 PM
Yesterday, 09:29 AM Go to last post
6 550

Need help as a newbie (Obese trying to get in shape)

First of all hello to everyone, I'm a 28 year old with 6'4 and 450lbs(according to google converter) For those who wants to know about my goals I copied the thread link from losing fat section for the end of my post. I need help from you guys I started on my diet 3 days ago and it's going great...

bumudur‎, 09-12-2019 02:42 AM
Yesterday, 08:40 AM Go to last post
4 633

Does my trainer have me working inefficiently...?

Hi there, I've been lifting on and off for 2-3 years now, but haven't been especially structured about it. For the last 3-4 months I started seeing a trainer at a local gym. He's been in the industry for years (body builder in the 80s, still in great shape in his 50s, etc.) but he's got me doing...

mpizzle421‎, Yesterday 05:59 AM
Yesterday, 06:34 AM Go to last post
1 341

Question Post your split!

Well, that’s all I’m asking! Simply post your workout routine. I always like to see how others workout. How many days a week, muscle group pairings, cardio etc. I’ve finally decided on an upper lower push pull legs 5 days a week programme Cheers guys

ben1500‎, Yesterday 04:36 AM
Yesterday, 06:19 AM Go to last post
5 379

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