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Forum: Workout Programs

What workout is best for your goal?

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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 2,737,022

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: 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
691 790,903

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

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
100 Pages
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2,997 1,167,446

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
33 Pages
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01-08-2021, 05:28 AM Go to last post
964 946,847

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
1 2 3
02-15-2021, 01:29 AM Go to last post
83 318,982

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
271 Pages
1 2 3 4 5 ... 271
01-31-2021, 02:41 PM Go to last post
8,113 1,801,796

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

Question 160KG to 220KG Deadlift by the end of the year?

My goal this year is to achieve 220KG conventional deadlift, I will be doing deadlifts twice a week - 1 regular, 1 trap bar (usually low handles). Gonna do 4 day split, 2 upper body, 2 deadlifts & leg accessories (lunges, extensions, etc) - no squat days, only focusing on deadlifts Would you...

YawkC‎, 02-21-2021 01:51 PM
02-22-2021, 11:05 AM Go to last post
21 939

4 day split - lots of exercises

Hello everyone. Looking to organize a 4 day split with legs and abs not being included (separate day). I would like to keep it M, T, TH, F with WED being dedicated to legs and abs Exercises I would like to include: Chest: INCLINE BENCH (TWICE A WEEK), INCLINE FLYS, FLAT AND DECLINE BENCH...

die_kruzen‎, 02-28-2021 08:16 AM
02-28-2021, 10:56 PM Go to last post
8 454

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

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 07:41 PM
6 Pages
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02-26-2021, 05:23 AM Go to last post
171 49,603

A spilt program

Spilt program. Innterested in thougts about this spilt program. Day1: upper body A: Bench press 3x8 Barbell rows 3x8 Pull upps 3x4 Day 2: lower body A

superduper78‎, 02-27-2021 11:36 PM
02-27-2021, 11:36 PM Go to last post
0 348

Thumbs up AB Workout

I've been following this ab workout for a week now and I've seen results. I lost about 6lbs now and I hope this could help you too! Checkout this video I got for you and let me know how it works on you. ;) **not sure why I couldn't share the link of the video here :(

Suxi20‎, 02-12-2021 09:02 PM
02-12-2021, 09:10 PM Go to last post
1 694

Thumbs up Abs workout

A warning: when it comes to the abs exercises below, you'll want to get comfortable with the feeling of being uncomfortable. Despite nothing hurting as much as the day after you blitz your core in the gym, the results are always worth the aches and pains. Abs, you see, are much more than...

liyane‎, 02-03-2021 05:14 PM
02-03-2021, 05:14 PM Go to last post
0 362

Add negative pull-ups for more reps ?

Hey, i want to ask something. Im trainig classic fullbody training with weights, but i have some bodyweight exercises like dips/pull-ups too. Im training mainly for hypertrophy, so im trying to have 8-12 reps, which i can easily adjust with weight, but not with bodyweight. Problem is that i can do...

wariorpolni‎, 02-20-2021 05:52 AM
02-25-2021, 10:23 AM Go to last post
7 1,402

adding one upper day to my workout

I have around 1-1.5 year of consistent gym training, First I've been doing FBW for around a year on my cut then swapped to upper lower for a bit and now im thinking about incorporating a third upper day since i've been having a lot of free time recently. Im not sure about that tho, there are people...

JAszczur1‎, 02-20-2021 05:07 AM
02-22-2021, 03:12 PM Go to last post
15 1,196

Advice Needed - Man, Over 50, Need to build muscle mass AND lose 80 lbs

I am 55 yo and regrettably, let my body go to crap. I am now about 80 lbs overweight and having a difficult time losing it. I am beginning a new diet regimen (Keto-ish) and will begin to hit the weights hard. Can anyone guide me in the best way for a man my age to build muscle AND lose 80 lbs...

jabbo50‎, 01-28-2021 11:14 AM
01-31-2021, 05:36 AM Go to last post
11 1,091

Am I cheating myself using straps/wrist wraps?

In terms of grip development and maximizing forearm size? Same goes for knee sleeves and belt. Not sure if I should utilize these things long term. I do notice they make exercises easier.

Ondle‎, 02-02-2021 10:47 AM
02-02-2021, 04:27 PM Go to last post
10 474

Any benefit to working out over hours?

Not talking about being in the gym for hours on end but rather I have chip up and dips bars at home and using them throughout the day. So taking for instance a typical Sunday I get up early but my misses sleeps in and makes the most of being lazy so for the morning I will be playing PlayStation and...

STRYDG‎, 02-24-2021 04:00 PM
02-25-2021, 08:51 AM Go to last post
2 735

Any Peloton users here?

seen the ads but never used one, anybody recommend the bike or treadmill? thanks

stonewench‎, 02-18-2021 10:04 AM
02-18-2021, 12:45 PM Go to last post
1 575

Any Proven Push/Pull Programs?

Looking for a push/pull 4 day program but cant find much good It doesnt seem popular, does anyone have one they could share Thanks

LFTR55‎, 02-07-2021 11:09 AM
02-08-2021, 01:29 PM Go to last post
23 972

any Tips on Strength training?

hello there guys! I just started working out about couple months ago and want to get into strength training because I want to become an E.M.T. and want to become as strong as possible. I have no clue where to start lol. I only have a two dumbbells and a bar that connects them too. I am also age 33...

TruthRising714‎, 02-02-2021 04:28 AM
02-02-2021, 07:18 AM Go to last post
2 385

Are you aware of GOAT Schedule? 5 Day.

Say you run any 5 day program.. Wednesday is day 1, Thursday day 2, Friday day 3, Saturday off, Sunday day 4, Monday day 5, Tuesday off. 1) Allows social life and fun time on Saturdays and Friday nights if you enjoy going out etc.. or plan a day trip Saturday. You can even indulge Saturday...

snufy‎, 02-21-2021 09:00 PM
02-22-2021, 01:41 AM Go to last post
6 810

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

Question At home challenges help

Good morning. I am after some advice with some at home challenges. My mate messaged me this morning to say would I join him in doing 100 press ups, 100 sit ups and 50 burpees each day for the next month as part of a challenge. I have done a little research into it and the results aren't what I...

mathewbarnett39‎, 02-03-2021 03:00 AM
02-03-2021, 03:00 AM Go to last post
0 275

Back in the gym after many years.

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Mr.Bill‎, 02-05-2021 03:24 PM
Yesterday, 01:28 PM Go to last post
8 2,412

Question Back to FIT

Hi I am writing this tread to ask for help. I was a good bodybuilder. I had good stamina but unfortunately due to jobs I didn't have too much time to workout and its been 5 years i have not seen gym. Guys i need your suggestion from where i have to start exercise I want to transform myself. What...

hgillani1606‎, 02-06-2021 11:13 PM
02-06-2021, 11:13 PM Go to last post
0 380

Beginner lifter, please help

Hi guys, I am 25 and currently 14 stone, i've been weight lifting for three weeks with a strict diet, on muscle all in one anabolic shake, my diet consists of oatmeal in the morning, lunch will be salmon with rice, avocado, spinach and egg whites, dinner will be chicken, potato, with broccoli,...

Jorg1995‎, 02-16-2021 04:02 AM
02-16-2021, 11:17 AM Go to last post
2 684

Bench Press foot set up - heels elevated or flat feet?

Just wondering what everyone’s preferred foot set up is on the bench press. For some reason I find it’s more stable and I get more leg drive when on my toes (heels up) as opposed to feet flat on the ground. Which do you recommend as the better set up?

CatsAndMice10‎, 01-31-2021 03:31 AM
02-01-2021, 07:01 AM Go to last post
8 758

Best workout plan for optimal growth?

I've been working out for a little over a year. I feel like I've plateaud for the last 4-5 months. I workout Monday - Saturday, rest on Sunday. Ive pretty much ran this routine since I started. From my understanding it's best to work every muscle twice a week for optimal growth. I'm the type that...

codyschossow‎, 02-03-2021 09:17 PM
02-04-2021, 11:05 AM Go to last post
12 821

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