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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
211 Pages
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Yesterday, 04:39 PM Go to last post
6,311 825,543

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
1 2 3 4 5 ... 19
Yesterday, 02:37 PM Go to last post
542 307,125

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
94 Pages
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2,792 680,930

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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10-18-2018, 05:44 AM Go to last post
805 361,740

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
652 869,397

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 42,525

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 1,928,735

My most amazing PR I've ever done I want more. I just have zero idea where to start.

Hey! So I've always been pretty up and down with my health and my fitness. Various life things would get in the way, or at least be used and an excuse to get in the way. I've lost a lot of weight at one point I went from 403 to 280. I've gone back up to 344. I rejoined the gym recently after...

MarshyIsMellow‎, Yesterday 08:58 PM
2 163

Need some guidance with my training

Hi all, my name is Yoeri im 22 years old and would really appreciate some of you guys feedback on the following post. Before I write everything down and all it may be helpfull if i share some of my stats. So im 22 years old with height of 187cm, currently weighing around 75kg and have been...

YoeriC‎, Today 02:08 AM
Today, 04:48 AM Go to last post
1 112

Poll Poll: help keep the dad bod at bay - way forward for dad of 3

Currently - 33 yrs old, 167 lb, height 6', unsure how to proceed. I think maintenance for awhile, or a very conservative bulk, but I appreciate input or thoughts from folks in a similar situation. Been lifting over the last two years, got into it during a deployment and with Bigger Leaner...

chrisseals‎, Yesterday 02:49 PM
2 198

Starting out these are my goals

Hi everyone so recently I bought a 20kg dumbbell kit for home to do exercises. My goals are to fix bad back posture because my back is curved when I stand and sit. And to build strength in general so when I get older I'm still in great physical condition. Especially if I hit my 70's - 80's I still...

gymdude103‎, Yesterday 06:13 PM
10 185

Need Help Boosting PFT Scores (Marine OCS)

Howdy Right now I'm just over a month (approximately maybe 1 week) into the process of trying to apply for OCS for the USMC and so far I'm wondering if my physical progress is decent/if I could be more effective with my time and diet. My (Asian) parents have already disowned me for this so I am...

KoreanRodeo‎, Yesterday 07:27 PM
7 139

Anybody run/ran Frank Zane's Growth Program?

I'm thinking about running Frank Zane's growth program for a couple months. I'm curious to see if anybody here has ran it and what their experience has been. Thoughts/opinions on his workout are welcome of course.

UltimateLF‎, 05-06-2018 09:13 AM
Today, 12:34 AM Go to last post
27 1,135

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, 10-19-2018 02:13 AM
2 Pages
1 2
Yesterday, 11:47 PM Go to last post
36 836

Beginner Powerbuilding Routine

I posted this in the main thread too, but figured I’d get a quicker answer if I created my own thread. I have a question about the 5+, 4, 3, 2, 1 rep scheme. Would I start out doing my 2-3 warmup sets BEFORE starting my 5+ set? In other words, is the 5+ set my first actual work set? Or is...

LieutenantDan95‎, Yesterday 05:56 PM
Yesterday, 11:07 PM Go to last post
2 137

Best Squat Program for weak squat

15 years old, 53 kg, 8 months of lifting, 39kg squat, 42kg bench, 70 kg deadlift. What is the best squat/powerlifting program to increase squat. Its severely lagging behind my other lifts to the point where i bench more than i squat. I recently ran the texas method powerlifting program, and made...

somefella31‎, Yesterday 08:32 PM
Yesterday, 08:53 PM Go to last post
1 99

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, 10-18-2018 09:58 PM
Yesterday, 06:49 PM Go to last post
4 285

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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Yesterday, 05:33 PM Go to last post
659 57,823

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, 10-18-2018 01:16 PM
2 Pages
1 2
Yesterday, 04:28 PM Go to last post
31 683

Not sure what to do now, Keep cutting or bulk slow/fast, Maint? idk

So at the beginning of the year i was 250 Lb's and felt like **** and needed a change, Ive been on a cut of 1700cal with a full body workout 2 times a week. At this point im 31 5'9 and 160 Lb's and look like this htt ps://imgur. com/a/3ztsDQq So i wanted to get that **** around my belly...

TooEarly‎, 10-14-2018 04:01 PM
Yesterday, 03:30 PM Go to last post
3 200

Question Please, critique my chest workout.

Hi all. First post here, please go easy! I would like suggestions to improve my chest workout. I have actually built a fair bit of muscle with this but am looking to build further. -3 x 10 flat bench dumbell presses -3 x 10 incline bench dumbell presses -3 x 10 incline dumbell flies Then...

TheConMann‎, Yesterday 08:19 AM
Yesterday, 02:07 PM Go to last post
8 246

Question Some Advice Needed

Recently, I started to follow some of the advice of two friends of mine, as well as a lot of others here by starting an actual beginner program. Currently, I've been training for about 5 months without an actual program. Recently though, I found out that a friend of mine actually decided to do the...

Plangent‎, 10-19-2018 11:56 PM
Yesterday, 01:35 PM Go to last post
8 276

Are some weights just too heavy for my age?

To preface: I’m only seventeen but being in a gym has been a passion of mine. I love how I look and wanna continue to get better (and bigger lol) My parents are constantly freaking about me doing so much weight in the gym, with any movement regardless. I’m a part of a crossfit gym and always...

Altae‎, 10-19-2018 08:46 PM
Yesterday, 11:41 AM Go to last post
8 405

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
1 2 3 4 5 ... 10
Yesterday, 11:31 AM Go to last post
285 29,536

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, 10-18-2018 03:25 AM
Yesterday, 07:33 AM Go to last post
9 426

18, F: Give me advice!

Hi everyone! I need advice on how to achieve my desired physique. Here is the information: I am an 18 year old female. I did track and cross country for 4 years, and during that time I was hella cut (107 lb, 5'2, my legs were very muscular as a very muscle-bound, petite person with Asian mixed...

dlauren00‎, 10-19-2018 05:52 PM
Yesterday, 06:50 AM Go to last post
4 308

Progressing with 5 rep sets vs 10 to 12

i know most guys like progressing the big compounds in the lower rep ranges. I personally like 10 to 12. Progression is definitely slower at 10-12 though. Volume is probably higher since it biases towards lower rep ranges. But Greg Nickols says not to compare volume against sets with different...

AD1985‎, Yesterday 06:13 AM
Yesterday, 06:26 AM Go to last post
1 170

Signs of a worthwhile workout?

I’m a skinny dude and I’ve just committed to activity start building muscle. I spent about an hour and a half there doing various upper and lower body workouts till I couldn’t do anything anymore, but I still feel like it was worthless effort that didn’t push my muscles enough. I got that “jelly...

Mopaaar‎, 10-19-2018 06:39 PM
Yesterday, 05:49 AM Go to last post
12 307

Thought on the fierce 5

I showed my dad the fierce 5 who's done bodybuilding for over 30 years. He likes the program, said it's very balanced, but believes the progress is too quick. He said that in just a couple of months the bodybuilder is going to be struggling to lift the weight to the point where they'll likely cheat...

needgains1024‎, 10-19-2018 11:41 AM
Yesterday, 03:05 AM Go to last post
15 472

4day split recommendations?(every muscle 2x/week)

Could someone recommend a 4 day split in which every muscle group gets trained twice a week (kinda like an upper lower split) but with legs and back trained together in the same workout?

Kanyade‎, Yesterday 02:24 AM
Yesterday, 02:24 AM Go to last post
0 239

Quick question about StrongLift 5x5

Program states the following: Day one: Squat (5x5), bench (5x5), BB row (5x5). Day two: Squat (5x5), Overhead press (5x5), Deadlift (1x5). Not including warm-up sets. My question is: Why squat on day two as well? wouldn't doing squats prior to DL impact your DL performance ? Might be...

Sunken436‎, 10-19-2018 08:12 AM
Yesterday, 02:00 AM Go to last post
5 347

Workout program flaw?

I started working out 3 months ago and I've seen some progress but not so much visually in my core, I wanted to show someone my workout program and get some advise, none the less here it is Mondays and Thursdays Bench press Incline bench press Curls Wrist curls Delt flys Shoulder fly

sharky0‎, Yesterday 01:19 AM
Yesterday, 01:41 AM Go to last post
2 233

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