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Forum: Workout Programs

What workout is best for your goal?

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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 02:07 PM
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2,997 1,167,444

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,737,017

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 07:27 PM
24 Pages
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Yesterday, 08:39 PM Go to last post
691 790,899

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

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

nightanole‎, 11-07-2020 07:13 AM
9 Pages
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Yesterday, 09:28 AM Go to last post
259 58,603

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 07:00 AM
3 Pages
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02-15-2021, 01:29 AM Go to last post
83 318,981

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 07:55 AM
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01-08-2021, 05:28 AM Go to last post
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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 12:51 PM
24 Pages
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02-16-2021, 09:43 PM Go to last post
691 1,338,588

Question: The Viking's The Bare Bones FBW

Regarding The Viking's The Bare Bones full body 3 days a week. It says day 1, day 2, day 3. So it should be fixed with no rotations or it’s AB style? Like, if I workout on Monday Wednesday Friday: Monday day 1 Wednesday day 2 Friday day 3 And Do the same exactly the week after?

666pluto‎, 02-16-2021 12:56 AM
02-16-2021, 08:52 PM Go to last post
11 916

Thumbs up The 'Get Muscle' Workout Plan

The 'Get Muscle' Workout Plan Do this low-repetition, high-weights program for weeks 1,3,5,7,9. Rest for 60-90 seconds between sets to make sure you're fully recovered and constantly increase the weights you're lifting. Monday: Chest and Abs Barbell bench press Sets: 5 Reps: 12,8,6,4,12...

agtgchn‎, 02-08-2021 08:58 AM
02-12-2021, 11:46 AM Go to last post
20 1,496

Thumbs up The 'Get Ripped' Workout Plan

The 'Get Ripped' Workout Plan Do this high-repetition program for weeks 2,4,6,8,10 and rest for no more than 15-20 seconds between sets to keep your heart pumping and sweat dripping. Monday: back and biceps Tuesday: legs and abs Wednesday: cardio machines Do intervals on the treadmill for 40...

agtgchn‎, 02-08-2021 09:04 AM
02-08-2021, 09:04 AM Go to last post
0 441

Arrow Hany rambod split vs upper lower

I recently read about fst7 by handy rambod on simply shredded and there was a split there for people with slacking arms. Day one: Biceps and triceps, calves Day two: Legs Day three: OFF Day four: Chest and triceps Day five: Back and calves Day six: Shoulders and biceps Day seven: OFF

AlistarWannabe‎, 02-20-2021 04:58 PM
02-21-2021, 10:36 AM Go to last post
4 592

Home training program + food advice

Hello everyone, I am new here and I hope I will find somebody who can help me with my bodybuilding starting journey. First, I would like to apologize, because I know there are a lot of topics about what I am asking, but I'm thinking that everybody might need different exercises program + food...

alx119‎, 02-23-2021 10:41 AM
02-24-2021, 05:25 AM Go to last post
3 886

Kettlebell Program (Needing expert advice)

Hey everyone! So, I've never done any weight training in the past, only bodyweight and nothing for any considerable length of time. I have also never attempted to follow any sort of exercise program before. So... yeah I'm a 29 year old (male), 5' 10", 135lb newbie. With all that said; My wife and I...

Animag771‎, 02-27-2021 10:24 PM
02-28-2021, 09:49 PM Go to last post
3 489

Joining a gym this Friday, my new routine

I've gone rogue from weighted calisthenics. I got sick of weighted pistols squats being such a pain in the ass to do, I was like I need a barbell. I'm going to still keep the volume and split the same. 3 sets per exercise, 5-8 reps each, 0-1 RIR Monday: Upper A Close grip bench Weighted...

Animal2692‎, 02-11-2021 05:58 AM
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02-23-2021, 01:06 PM Go to last post
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Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 11:27 AM
2 Pages
1 2
02-28-2021, 08:10 PM Go to last post
47 1,949

Doing all volume based off failure vs. fatigue management

Say you take two people who have very similar recovery capabilities and volume requirements whether they are going to failure or not. One person programs their entire volume based off of taking every set to failure as long as they can do it safely and still progress. The other person trains more...

Animal2692‎, 02-02-2021 09:21 AM
2 Pages
1 2
02-02-2021, 01:14 PM Go to last post
30 1,133

Wink Article: Hypertrophy is not that complicated (for those who enjoy a good read) I think it was Eric Helms who said this, but he said hypertrophy is one of the most forgiving adaptations compared to others. Everything is on a spectrum when it comes to hypertrophy. TLDR; "That’s...

Animal2692‎, 02-04-2021 09:20 AM
02-06-2021, 02:41 PM Go to last post
27 1,448

132lb weighted ring muscle up by Pere Coll

At 3:00. Also does sets of 10 dips with 198lbs. 243lb weighted pull up single. I bet he could put 315 up on bench with ease from carryover alone. Weighted calisthenics is all this guy does

Animal2692‎, 02-05-2021 10:57 AM
02-05-2021, 11:33 AM Go to last post
4 515

Fully body routines aren't necessarily for novice only?

Recently switched from an U/L split 4x a week to full body 3x a week. On paper all you need is sufficient stimulus and recovery. Advanced trainees need more volume and if they can't handle full body 3x a week as a result of fatigue in a workout, they can switch over to full body 5x a week for...

Animal2692‎, 02-14-2021 04:59 PM
02-15-2021, 11:18 AM Go to last post
21 1,118

The dynamic double progression method

Some of you probably already know about this so this is for those who don't or are looking for a solid progression method. This progression method is what I've instinctively been doing. I didn't know the name of it until now. Anyways, I think this is a better system because it meets your...

Animal2692‎, 02-24-2021 06:04 PM
2 Pages
1 2
02-26-2021, 12:19 PM Go to last post
37 2,269

Blind beginner Workout Question

Good day/night to this sub, looking for advice. I'm 21, 5'5 with an average body. Currently lifting 5kg dumbbell per arm. Question is, is it necessary to feel pain in each exercise form? I'm only doing 1 set per form and then proceed to the next. I'm Doing this every morning before work and at...

anunimuusmagi‎, 02-23-2021 05:46 AM
02-23-2021, 06:22 AM Go to last post
1 628

Good workout for a 15 year old beginner.

Hello, I am 15 years old and just starting to workout. I was wondering if anybody could recommend a good program for a 15 year old beginner. I have access to a gym, so preferably a program with weights. Thanks.

Apa650‎, 02-18-2021 01:59 AM
02-18-2021, 02:10 AM Go to last post
2 627

Does increasing rest time count as cheating?

Hi all, I needed your advice on something! Let me be specific: I've been trying to break a plateau on my bench press for a while now, as I could not move up from 3 sets x 5 reps to 3x6 reps on 155 lbs. I'm running Fierce 5 U/L and this is part of the progression. After deloading and moving...

astrocoyote‎, 02-07-2021 02:47 PM
2 Pages
1 2
02-21-2021, 06:05 PM Go to last post
52 4,803

Cool who tested these protein bars?

I've been told it helps to build and maintain muscle mass... any advice !!

Atomtech‎, 02-22-2021 07:08 PM
02-22-2021, 07:08 PM Go to last post
0 553

Foot back on the gas

Training and nutrition over the last year has been sort of cruising, made some gains but mostly maintained, intentionally, while building up some other personal life things aside from lifting. Im settled now to really push for maximal muscle gains here again, will track everything as needed and...

BCMBL‎, 02-20-2021 03:21 AM
02-21-2021, 11:13 AM Go to last post
5 721

Is Eric Helm’s U/L split enough for intermediate to make gains

I was recommended this split, but it honestly seems like it’s lacking in volume. It seems to be more geared towards just strength rather than hypertrophy. Most of the sessions hardly have any exercises. Monday Upper 1: Bench 4x 4-6 Row 3x 6-8 Incline DB 3x 8-12 Chin ups 3x 8-12 Triceps...

beeftaker1960‎, 02-01-2021 09:37 AM
2 Pages
1 2
02-01-2021, 08:24 PM Go to last post
34 1,358

Just did FB workouts back to back

Feels good, man. I went back to doing FB workouts just in case my normal upper/lower routine got interrupted by life (which it has been a lot) so now I do an A/B workout but instead of doing 3 days, I workout between 3 to 5 days a week with no programmed rest days. Workout A Hack squats...

BeginnerGainz‎, 02-06-2021 04:35 PM
02-06-2021, 06:28 PM Go to last post
3 516

What do you all think of this rep scheme?

It is my take on the classic 10-8-6-15, but instead it would be 10 at 50% (basically a warm up set), then 8 at 75% but with 2 sets of 5-7. The first week would be 2 sets of 5, essentially a 5rm then 2 sets of 6 the following week and then 2 sets of 7 in the third week. For the 4th week you would...

BeginnerGainz‎, 01-31-2021 10:51 AM
01-31-2021, 12:54 PM Go to last post
6 627

how to plank right

If there’s one exercise we all love to hate and hate to love it is planking, see some videos on planking down below to know how you can do it the correct way.

Benattoh‎, 02-04-2021 04:04 PM
02-04-2021, 04:17 PM Go to last post
1 461

Programs for increasing muscle mass?

I'm in my mid 20s , in average shape. I hardly ever exercise, the least I do is walking. I tried P90X before, but it really didn't help. I'm looking for recommendations for at-home workout programs that would help me get back in shape, with primary focus on muscle building. Thanks.

berc239‎, 02-07-2021 10:33 PM
02-07-2021, 10:33 PM Go to last post
0 364

Stay healthy even at home

Do some house cleaning don't be lazy 😜😜

biboys14‎, 02-12-2021 08:41 PM
02-12-2021, 08:41 PM Go to last post
0 597

4 Day Split Questions

Hey guys I’m new to a four day split and I was wondering what you guys think about my program. I’m currently at 161 lbs and my goal is 185. I’m eating around 3000 calories daily. Monday- Chest and Triceps, Tuesday- Back and Biceps, Wednesday off, Thursday- Legs, Friday- Shoulders, traps and abs....

bigjame‎, 02-17-2021 11:13 AM
02-17-2021, 11:13 AM Go to last post
0 540

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