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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 2,738,724

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
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02-16-2021, 09:43 PM 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 02:07 PM
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2,997 1,168,619

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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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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03-02-2021, 02:07 PM Go to last post
692 792,220

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
83 319,780

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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03-01-2021, 09:28 AM Go to last post
259 59,673

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
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02-26-2021, 05:23 AM Go to last post
171 49,711

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 06:24 AM
3 Pages
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Today, 06:18 AM Go to last post
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Will Tennyson program

I found Will Tennyson on YouTube who has an interesting looking program. It's a 4 day split consisting of two days of legs/shoulders/tris and two days of chest/back/bi's. He has a video on it and it's as folows: Day 1: Bench Neutral grip pull up Incline db press

SteveMcs‎, 01-07-2020 11:25 AM
03-01-2021, 05:26 PM Go to last post
17 6,446

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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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
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02-21-2021, 06:05 PM Go to last post
52 4,812

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
03-01-2021, 01:28 PM Go to last post
8 2,699

Question for you guys who train mostly for hypertrophy

What progression method do you use on your main lifts and isolations? As hypertrophy is an very easy given adaptation, has me thinking that it dont really matter as long you are increasing reps/weight when things get to easy and you fall out of that overload threshold (0-4 rir) What progression...

MacBody96‎, 02-15-2021 05:03 PM
03-01-2021, 12:06 PM Go to last post
26 2,590

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
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02-28-2021, 08:10 PM Go to last post
47 2,515

Volume when it comes to training

A question I had is hypertrophy vs strength training. I’ve been doing F5 on here for so long and I used to do Vikings and thinking about going back to Vikings because on F5 he recommends not to do on a cut. Now when comparing the 2 programs they have very similar exercises with Vikings actually...

Calikid32190‎, 02-14-2021 01:25 PM
2 Pages
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02-17-2021, 04:09 PM Go to last post
46 2,479

Question Progression method? How important is it for hypertrophy

For hypertrophy goals, how much does it really matter what progression method you choose to use? There is so many methods, and people suggest so many different progression systems, linear progression, linear periodization, double progression, volume ramping and so on. Knowing that for...

MacBody96‎, 02-02-2021 05:37 PM
02-13-2021, 06:21 AM Go to last post
22 2,409

I think I need to add volume ... pls help

Been following greyskull LP and keep missing reps after adding weight and getting to 135lbs x5 on bench and 115x5 on squats (deadlift is 215x5 and OHP is 95x5) 5ft 8inches and 168lbs - 20% bodyfat skinnyfat or maybe just fat? Lol. I’ve tried to progress with 250cal surplus, at maintenance and also...

TryingBB‎, 02-22-2021 06:27 PM
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02-23-2021, 06:25 PM Go to last post
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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 2,331

How to look like a heavyweight fighter?

I'm 17 and want to look like a heavyweight fighter, like mirko cro cop or alexander povetkin where they are muscular, but not overly lean? What is the best way to accomplish this while still having an enjoyable life (IE not eating out of tupperware 6 times a day having rice, broccoli, chicken and...

MuskellengeMan‎, 02-02-2021 01:46 PM
02-09-2021, 04:31 AM Go to last post
28 2,185

Leg workout

can anybody suggest a good leg workout. right now i do... squats leg press leg extensions leg curls calves

SilentWarrior94‎, 02-27-2002 04:08 PM
02-26-2021, 04:07 AM Go to last post
14 2,147

Strong Lifts with increased reps

Hey, I'm planning on doing Strong Lifts 5x5 with a friend. I've done it in the past and was quite happy with the results. I would like to increase the rep range to 8-12, shooting for ~10 reps. We'll be starting with the empty bar so I'm expecting to reach my ~10 rep limit much sooner than my...

kharneth‎, 02-17-2021 07:20 AM
2 Pages
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02-19-2021, 12:10 PM Go to last post
32 1,937

Poll Poll: Favorite 4 Day Split


schoolstrength‎, 02-20-2021 10:44 PM
02-25-2021, 07:23 PM Go to last post
23 1,868

Simplifying things. Basic Hypertrophy.

Hello, Looking to take a step back from micromanaging every little detail and working with detailed programming etc like I have in recent years. Need a mental break from it. Not expecting optimal results but being 80% there would be nice. Whats your thoughts on my basic outline to continue to...

Hypercaloric‎, 11-07-2020 11:48 AM
02-04-2021, 12:05 PM Go to last post
9 1,697

Rep ranges

I’ve heard that muscle can be built with anywhere from 6-30 reps, and I usually train in the 6-15 rep range (depending on exercise). However I’ve noticed on Instagram and social media most fitness influencers or bodybuilders don’t go that high, they stay in the 8-12 rep range for all exercises. ...

egsiue‎, 02-08-2021 07:36 AM
02-12-2021, 02:40 PM Go to last post
20 1,548

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 1,499

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 1,454

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 1,198

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
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02-02-2021, 01:14 PM Go to last post
30 1,136

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 1,120

Sleeping problem

Hello I’m a new to body building(5 months )and just wondering how much does it affect the muscle growth if i can’t sleep more than 6 hours What i mean that if i slept for 7+ hours im gonna wake up tired and exhausted , unlike if i sleep for 5-6 hours a day I only sleep 7+ hours on my day...

ihavenoe‎, 02-12-2021 08:24 AM
02-13-2021, 09:28 PM Go to last post
16 1,105

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