Forum: Workout Programs

Early 40s female here. My goal is to build muscle and get to between 20-25% BF, which I'm sure is some peoples starting point on here! I’m probably low-mid 30s right now. I don’t want to be shredded, just strong, toned and look halfway decent. I’ve been working out with a trainer 1-2x per week...

I'm sure this has been brought up before, but I can't find it on the forum search. All pro's has the following exercises. 2 warmup sets for the first three and two works sets for all. It has a heavy medium and light day (100%, 90%, 80% weights respectively) Squats Bench Presses Bent-Over...

I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention...

Hi, I'd appreciate it if any of you would give me some feedback on this workout routine I've set up. I need to take a break from leg work for a while, due to injury. So this will be upper body only. Also, 5x5 only and barbell only. Workout A: Incline bench press (15 degrees) Barbell row...

So thanks to the forum members I have found out that my work out routine isn't very good. I've been going to the gym 7 days a week partly because I only have about one hour a day I can devote to the gym. As I'm redesigning my work out program I'm wondering how much of a problem only 1 hour is if...

23 Male here, I've been working out for 4 years, and I have made a pretty solid transformation. Definitely bulked up, still have a bit of fat but I'm more concerned with getting more muscle mass before cutting. Still have a LOT to learn. Back in August I bought online coaching from a guy who seems...

Hi buddies. I was running Fierce 5 but I'm going to be working more hours at my job so I was thinking of training two days on the weekend. Any program to follow to train 3 days a week and 2 of them consecutively? Thanks in advance!

All right folks, I’m confused. What’s a better workout plan in your opinion: #1 Monday: UPPER Overhand Pull Up Incline Dumbbell Press Incline Bench Dumbbell Row Overhead Barbell Press Flat Dumbbell Fly

Just turned 36, if you looked at me you could tell that I USED to work out, but I'm wanting to get back in to a serious, committed routine. I'm strongly considering 6 days a week, but shorter workout sessions, to encourage consistency and schedule flexibility. I want to be pragmatic and focus on...

Hello, I have been doing bodybuilding for 4 months. I couldn't see much difference in my body compared to the beginning, but there was almost 2x increase in strength. I don't want to work legs because my legs are already too thick. I don't work abs either but plan to start later. First 3 months...

Upper Body : - Bicep curls -Chest press -Shoulder press -Kneeling Lat Pull down -Reverse Fly -Cable shrugs -Wrist curls

I have only just started training again after several years out. On Friday I put in a decent session but yesterday I felt quite terrible all day. I had a faint feeling and anxiousness all day that I couldn't shake off with the odd chest pain here and there. Whilst out for food I had a...

Hi everyone, I have been lifting weights for 10+ years and I finally built a body that I wanted. Now I am kind of thinking what else I can do to become stronger. I noticed a significant improvement during the last ~1.5 years, when I gained around 10 kg and pushed my 1RM in all big moves by 20 -...

4 sets deadlift 3 failure sets of dips, chin ups, and push ups what kind of results can i expect and is there any point in doing the push ups also im doing full dips and deep push ups

Hi everyone I have been working out for 3 years. Had my fair share of injuries (right shoulder which made me go from barbell bench to dumbbell bench and made me stop for a good amount of months, and recently a right buttock injury which limited me for 6 months). I am back to my personal bests....

First post here so Hi. I started working out about 6 months ago. Over the last three months I done very little due to overtime in work but started again a month or so ago and I've been making no progress. To begin with I was doing well and making clear week on week improvements and even before...

Alright so I have been training on and off kind of casually for my whole life. I have read a ton over the years, I have been given advice from personal trainers, read all kinds of magazine articles.. and I have more or less a grasp on what to do. Though I'm hoping to get a little guidance from the...