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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 08:53 AM
161 Pages
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Today, 07:47 PM Go to last post
4,825 625,635

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
84 Pages
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2,502 568,305

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
21 Pages
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Yesterday, 06:19 AM Go to last post
609 187,514

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
16 Pages
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12-15-2017, 01:16 AM Go to last post
454 188,428

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
21 Pages
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12-09-2017, 08:03 AM Go to last post
621 742,440

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 1,645,391

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 49,945

Viking 4 day U/L vs Metallicadpa's PPL

Hey guys, I'm a 18 year old guy (10 days from 19) 5'9.5 and 145 lbs. I did ICF 5x5 for a couple months. After doing ICF I got a leg injury and I had to stop going to the gym for November and December. Starting Janurary I want to start working out again because my injury has healed, but I don't...

BulkNowCutLater‎, Today 07:55 PM
0 11

Nuclei overload training?

Has anyone tried this. Its somewhat of a growing trend when you train the same muscle for 30 days straight. Someone who is a bodybuilder on youtube posted doing this with his biceps and he saw his biceps grow by .5 inches in a month.

ccurran86‎, Today 03:52 PM
Today, 07:09 PM Go to last post
3 67

Stronglift 5x5 squat plateau

Hey all I'm 145lb, 6ft (skinny) and ive been running stronglift 5x5 from mid august to now I am wondering when i should change to squatting 3x5 Last workout i squatted 235 5x5 Ive failed to get all 5 sets on 245 5x5 tho, twice, and compared to my bw since squat is above 1.5xbw I'm wondeeing...

Minyoungk‎, 12-11-2017 02:33 PM
Today, 06:30 PM Go to last post
7 277

Question Odd results from workout plan addvice needed.

Ive been working out since Oct 3 2017, so about 3 months and ive already gained 20lbs as a 6ft 27year old male. When i started I weighed 160 but now im at 180, my goal is to put on muscle mass but its hard for me to belive that ive put on 20lbs of mostly muscle in 3 months. My workout is:...

DBushOP‎, Today 01:04 AM
7 172

19 no idea what workout programme to use for losing fat whilstbuilding overall muscle

My problem is, i'm not expert on nutrition..or working out. I'm a novice. There are so many supplements and workout prgrammes that i dont now which one to do. Any advice edit: my age says 47 but im 19. No idea why it says 47.

rookie3635‎, Today 06:15 PM
0 67

Training BCAA's really help?

Hi, I train fasted every morning before work...just the way my schedule goes. I used to take a preworkout and drink the Gaspari Sizeon intraworkout....basically creatine, bcaa's and carbs. I am stopping creatine for a while so I'm gonna end up training with just preworkout(and plasma jet) in...

GeneticOverride‎, Today 05:59 PM
0 35

"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
218 Pages
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Today, 05:35 PM Go to last post
6,515 944,223

Wink Workout routine suggestions

I’m looking for a workout plan / routine ( cardio and weights ) to get fit for the army. So I wanna strengthen my whole body and be able to do more sit ups push ups etc and also run 1.5 miles in 10 minutes. 3 days a week at the gym. Any suggestions?

mxrg0n‎, Today 05:28 PM
Today, 05:28 PM Go to last post
0 29

Full Body Training Critique

Hello everyone, looking for feedback on my full body program This would be done 3 days a week like monday wednesday and friday but I suppose the specific days doesnt matter, its the same workout done on all 3 days. Squats 3x8 Romanian Deadlifts 3x8 Overhead Press 3x8 Chinups 3x8 Close...

Ben0090‎, Yesterday 03:21 PM
12 278

3 day routine options for intermediate?

I’m having a little dilemma finding a training plan based on my stats. I’m 5’9 177-180 pounds. 25 years old male My current 1RM’s Bench 245 Deadlift 385 OHP 150 Squat- ? My goal is to increased all of those lifts as much as possible before I start a cut.

chestbro23‎, Today 04:14 PM
3 138

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 10:48 PM
43 Pages
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Today, 03:44 PM Go to last post
1,267 149,001

Need some help with my workout plan.

So I did the typical bro splits for 3 months straight. I did saw good gains in size and strenght but the last month was rough as I barely saw any strenght gain. I started reading alot about natural bodybiulding, protein synthesis etc. and I decided that it would be better to just do a full body...

skorpionas‎, Today 02:48 PM
Today, 03:36 PM Go to last post
1 76

Post-novice program thoughts

Hi, I’d like some opinions on if this programming is appropriate (yet). I have done a starting strength style linear progression for a total time of 5-6 months with on and offs and made gains despite sometimes being detrained (more than one week of no lifting) but lately felt the itch to spend more...

RadialDevial‎, Today 04:58 AM
7 193

Injury prevention WORKOUT routine?

Hey guys, I'm planing to take it easy in last two weeks of the year before going to a new worout plan after. And during that time I plan to focus on bulding strength around my joints to prevent any future injuries. Using in the routine exercises like single-leg bridge to strenghten the hips, side...

TheBrave89‎, Today 01:30 PM
Today, 03:05 PM Go to last post
1 55

Need advice

Hi guys, So basically I've been running SL 5X5 for a while, doing 3x5 on a cut. Slightly modified for where I lack but nothing taxing. Workout A 1x5 Deadlifts (progressing 2.5kg each workout) 3x5 Squat (progressing 1kg per workout) 5x5 Overhead Press (progressing 1kg per workout) 3x10 ...

DowMMA‎, Yesterday 10:51 PM
Today, 02:06 PM Go to last post
7 186

Can I improve my Abs ?

Hi, I am a 17 year old male I would like some help regarding improving my current abs as all I can find on the Internet is about having to keep a healthy diet and lots of people saying the crunches aren't the way to get abs and things like that... I would describe my metabolism as super-fast...

oscar1605‎, Today 12:39 PM
Today, 01:46 PM Go to last post
4 63

Am I killing my gains

Legs ( 2 days a week) Squats 8 sets (2-3 are warm ups) Leg press, 5x15 Calf raises 4x15 Hamstring machine 4x12 Leg press cable 4x15 Leg abduction 3x12 Leg extension 8+ till i feel quads are done Seated Calf raises 4x12

akprod‎, Yesterday 05:34 PM
Today, 12:59 PM Go to last post
5 173

My full body 3x5 workout program

A) - Squat 3x5 - Bench Press 3x5 - Pendlay Row 3x5 - Incline Dumbell Press 3x8-12 - Weighted Chin Up 3x8-12 - Triceps Extension 2x8-12 B) - Squat 3x5

excellentbena‎, Today 10:03 AM
Today, 11:25 AM Go to last post
3 147

Strength foundation program for beginners

This program is made so a beginner (who in 99% of the cases can not create a good enough intensity to get the optimal muscle stimulation to build solid, big, thick muscle) makes a strengh foundation that will help him to make good gains for a long time (and during the program) first of all I wan't...

CHICOPECTORALES‎, Yesterday 02:25 PM
8 219

How many exercises should you do per muscle group?

This is something I've always been confused on. I'm unclear how many exercises I should do per muscle group. I do 2 days upper body and two days lower body. I was doing about 3 exercises per muscle group but I felt like it was too much. For upper body I was spending like 2 hours in the gym and I...

smuckers45‎, Yesterday 04:28 PM
Today, 09:54 AM Go to last post
4 302

Stronglifts 5x5

Couple questions. I am bulking til April then going to cut. I am a beginner, 6'3 205 15% bf. I want to put on size, but figured Id build a strength base first. Should I do something different? Or am I on the right track? Also given my size, will i be progressing quickly? Being 6'3 200lbs...

ChrisKyle20‎, 12-14-2017 03:02 PM
9 381

Help and Advice needed for a home workout (beginner)

Hello there body builders! A little while ago I have booked a track week (5 days) to go to with my motorcycle. This will my first time (kinda) to be doing things like this for 5 days in a row. So I decided to get fit to make it easier on myself! After a little reading I stumbled on a 3 day...

simon9100‎, Today 07:15 AM
Today, 08:28 AM Go to last post
2 111

Should I add more weight to my workout?

I'm confused whether to increase weight to my workouts or not. For Example: I do Bench Press with 33lbs I could able to do 12 reps with strict good form. After 3 weeks I tried to increase it to 44lbs the next week but I feel its too heavy for me. Is it good to lift heavy once I feel 33lbs is...

Anbarasan13‎, Today 02:23 AM
5 172

Question Which Routine? Limited Equipment But Lots Of Free Time

Hey guys, thanks in advance for the help! I need advice picking out a workout program. My main goal is bodybuilding and looking good, not so much strength. I’m 27 yrs / 5’7 / 165 lbs / 23% BF. My goal is to get to around 12% BF before initiating a lean bulk. I’m limited to a squat rack w/ pull...

youngyurameshi‎, 12-13-2017 03:21 PM
8 276

Looking for help

i am 17 years old and i weigh 225 pounds I’m 6’4”. i am trying to get ripped by summer but i am not sure how to start . If someone could help me out with a lifting program and a meal plan it would be greatly appreciated. Thanks!

r1342‎, Yesterday 09:17 PM
2 136

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