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Forum: Workout Programs

What workout is best for your goal?

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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
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Today, 05:29 AM Go to last post
6,304 824,178

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
27 Pages
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Yesterday, 05:44 AM Go to last post
805 360,469

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
19 Pages
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Yesterday, 01:31 AM Go to last post
541 306,171

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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2,790 680,051

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
22 Pages
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10-10-2018, 10:05 PM Go to last post
652 868,456

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
2 Pages
1 2
10-10-2018, 09:31 AM Go to last post
45 42,103

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
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 1,926,954

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
22 Pages
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Today, 05:36 AM Go to last post
656 57,023

Pull exercises order

So I wonder how my first 3 exercises order should be .. so the first 3 exercises are : rack pulls , weighted chin ups , pull downs . Should I start with the rack pulls (4-6 reps) or do them once I’m done with the 2 downward exercises ? Or can I do it like one downward exercise (chin ups ) then...

Orelabergel1‎, Today 05:12 AM
0 60

Good idea?

Ive been doing Ivysaur 4-4-8 as a novice program which had linear progression and i stalled out as i reached my maximum lifts. The routine is basically just compound lifts with either sometimes barbell rows or chin ups. My physique is poor so I was thinking changing it to another program like ICF...

Raymond63‎, Yesterday 11:36 PM
8 156

Smile Please forgive me, davisj - Fierce 5

I just started Fierce 5 last Saturday; my third workout is tomorrow. Supposedly I’m not a special snowflake, but since each snowflake melts into the same stream I have some special snowflake genes in me from horizontal transfer. With that said, is there anything wrong with me adding Farmer’s...

DreadPir8‎, 10-17-2018 06:50 PM
10 345

Can I Move To An Intermediate Program (Doing Fierce 5 Right Now)

Hi I'm currently weighing 82 kg Doing a full body workout since early May, but started with Fierce 5 at the start of July. My stats are PB are: Squat: 5x100 kg Bench: 5x82.5 kg Pendlay Row: 8x72.5 kg Facepull: 10x52 kg Calf raises: 15x115 kg

geegle13‎, Today 02:13 AM
Today, 04:27 AM Go to last post
11 174

adding cardio

so ive built my own routine. no reason to go into detail too much but using 2 workouts switch between them. basically upper lower 7 exercises both days. my life is a bit more stressed since having a baby with my crazy ex. so ... as a natural bodybuilder (30y) this can be quite challenging. ...

Marly1988‎, Yesterday 03:25 AM
5 184

Exclamation What do you think bout this workout?

I would follow this routine in low volume phases 3xweek 3x5 deadlift 3x5 squats 3x5 bench press 3x5 chinups (weight ed) 3x5 standing military press 3x5 reverse grip bent over row

Mattfers‎, Yesterday 12:30 PM
Today, 01:01 AM Go to last post
10 246

I had shoulder surgery, no cartilage left. Bone on bone. What exercises can I do?

I've been lifting for almost 40 years. After surgery, my left shoulder is bone on bone and sports doc said maybe shoulder replacement in 10 years? I still want to work my shoulders. Which exercises would do the least damage to the bones? Bill

cavemeister‎, Yesterday 11:59 PM
Today, 12:16 AM Go to last post
1 85


Is it easier to make and notice progress on fierce 5 or other programs than on a brosplit? Also which one is better Allpro's or fierce 5? And why are there only 5 exercises a day is that because it's more than enough? seems like gym sessions would be finished quick then

fitmon1‎, Yesterday 03:05 PM
10 251
Yesterday, 11:43 PM Go to last post
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Exclamation help me please

so im 17 in grade 12 i have access to a sum what large variety of gym equipment bench, squat, dead and a bunch of other core main exercise equipment the problem is i don't know what to do im somewhat of a bigger guy and have a decent understanding of the gym im a mix of bulky and fat and i have...

swiperscopes‎, Yesterday 09:58 PM
Yesterday, 11:18 PM Go to last post
1 91

Switching order of lat pull downs and incline on fierce 5 U/L

My incline bench suffers when I do flat and incline consecutively as outlined on fierce U/L. I noticed that if I do flat bench, then lat pull downs, and then inclines, I would be stronger on the inclines than if I go directly to inclines after flat benching. This is probably because my chest,...

blue4123‎, 10-17-2018 04:49 PM
Yesterday, 08:26 PM Go to last post
5 239

Working Out and Rock Climbing

Hey all I got a question: my goal is to build muscle and grow overall throughout this school year. I’m working out 4 times a week: a chest/tri, back/bi, legs, and shoulders split. But, I recently got into rock climbing and want to climb twice a week on top of also working out 4 times a week. ...

MCheung12‎, Yesterday 07:49 AM
Yesterday, 06:42 PM Go to last post
4 143

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
10 Pages
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Yesterday, 06:05 PM Go to last post
282 28,825

Should I skip leg day being a bicycle courier?

I've just started working as a bike courier where I am out for hours on end every day 5 days a week doing deliveries around the area I live. It get's taxing on my quads and glutes and my legs are killing at the end of each day. I usually have 2 days a week working my legs at the gym, should...

tpreston92‎, 10-15-2018 02:15 PM
Yesterday, 05:12 PM Go to last post
22 757

"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 07:03 PM
254 Pages
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7,598 1,211,460

Leg day help

I am a breakdancer and I am trying to build explosive strength for flips and certain dance moves. However I am also trying to build some muscle size. Right now I train legs once per week and the workout looks like this: Warmup: 5 min on treadmill or jogging, then 5 reps bodyweight pistol squays...

santifave‎, Yesterday 03:10 PM
Yesterday, 03:44 PM Go to last post
1 150

Rate this 4 day workout plan

I have been lifting for 2 years now, and for the past 1 year, i have been going to the gym 4 days a week doing a upper/lower split as follows: Workout A (back with some focus on legs): Deadlift 3 x 5 BB row 3 x 5 DB rows 3 x 8 Lat pull down 4 x 8-10 Leg curl 3 x 8-10 Leg extension 3 x...

was_guy‎, Yesterday 01:16 PM
Yesterday, 03:18 PM Go to last post
9 192

Limited gym time to 4 days a week

Unfortunately, starting next week I will only have access to a gym from Monday-Thursday, however, I do have dumbbells ranging from 0-40lbs and a bench that I can use Friday-Sunday, if necessary. I am also open to doing cardio. Can anyone recommend a good hypertrophy routine? Thanks!

ripper529‎, 10-17-2018 06:01 PM
Yesterday, 02:59 PM Go to last post
4 221

Rate my full body program

Hey, i made this full body routine myself. im a novice lifter. I would like to hear your opinions/feedback on my program. Is it balanced? should i add or remove volume for some muscle groups? Monday: Back Squat: 3x4-6 (3 sets of 4-6 reps) Weighted Chin Ups: 3x4-6 Bench Press: 3x4-6

Olli180‎, Yesterday 02:31 PM
Yesterday, 02:32 PM Go to last post
1 92

My PPL program for Strength & Size also

I made a workout plan PPL for both strength and size but mostly strength & functionality. I haven't improvised yet. Want to see your ideas Monday - Push BB Bench Press - 5 sets of 5 BB Military Press - 5 sets of 5 DB Bench Press - 5 sests of 5

IbnAlMuqafaa‎, 10-14-2018 01:50 PM
Yesterday, 01:51 PM Go to last post
21 617

Defining "Intensity" and "Routine Flexibility"

Lets start with the basic definition that is spread around as intensity. Intensity is training at percent of your maximum effort. Maximum effort is the highest effort you can put into anything and still maintain proper form. Which I agree is always true. Those two sentences are always true for...

GucciGangTen‎, Yesterday 10:46 AM
Yesterday, 11:47 AM Go to last post
11 272

How to combine lifting and other sports? Help needed

My current lifting program is 2x a week upper/lower split. Monday -upper Tuesday -lower Wednesday -rest Thursday -upper Friday -lower I recently started training kickboxing. I can go every day from monday to friday. I would like to train two or maybe three times a week. I prefer...

Didididi‎, Yesterday 09:22 AM
Yesterday, 11:32 AM Go to last post
2 121

can i train arms 4x a week?

I'm on a 60+ pound weight loss journey and hate my arms. I'm 24 if that matters. I train mon-fri and rest sat-sun. Right now I train like this: Mon: biceps (heavy weight & low reps 4 sets of 6 reps) tues: triceps ( " ) wens:legs thur: biceps (light weight & high reps 4 sets of 12-15 reps)...

aaaa0‎, Yesterday 02:57 AM
Yesterday, 11:20 AM Go to last post
15 402

Is this routine ok

Now I know there are a lot of good proven routines in the stickys but I've been doing this for arround two months now (with some basic body weight work two months before that) and have seen quite some improvment in general strenght and physique and will stick with it if you guys think its ok. I'm...

Alzo555‎, 10-17-2018 12:11 AM
Yesterday, 11:15 AM Go to last post
4 275

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