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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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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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Today, 05:16 PM Go to last post
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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
171 Pages
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Today, 04:11 PM Go to last post
5,129 658,407

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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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
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02-16-2018, 02:33 PM Go to last post
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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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02-14-2018, 12:13 PM Go to last post
626 763,334

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
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04-19-2016, 01:44 PM Go to last post
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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
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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 09:42 PM
7 Pages
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How is my workout routine

5ft8 140 doing a full body routine three days a week been lifting for little over a year now so far I think I have went for 131-134 to 140. Not trying to power lift just tone out and gain muscle while getting into much better physical shape. I already see differences and I slowly increase the...

drako13‎, Today 02:44 PM
Today, 06:25 PM Go to last post
8 159

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 12:50 PM
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Routine lengths

I currently use 5 to 6 different exercises per muscle group. I am looking to build lean muscle so should I do fewer exercises per muscle group or is this ok?

mariusz09‎, Today 06:09 PM
Today, 06:09 PM Go to last post
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Fierce 5 with 5/3/1

Hi mates i have been doing the fierce 5 routine for sometime i wanted to change a bit can i use the 5/3/1 sets on coumponds is it ok? Would that be benefitial?

Sl4y3rPT‎, Today 12:46 PM
7 215

Is this a good workout routine


GingerSkeleton‎, Today 09:01 AM
Today, 05:26 PM Go to last post
10 136

Is there a best way to distribute an increased volume?

Is it best to: Go from 70 x 5 75 x 5 75 x 5 to

docksboomin‎, Today 02:30 PM
7 121

Pull ups: Is 1 hour daily enough?

I should be able to do up to 6 pull up repetitions by August. I should start going to a fitness club (not sure if that's the correct term in English). Members pay around 27,8521 USD/month to do 1 hour/day workouts with assistance of a trainer. I'm afraid 1 hour will not be enough to get to my...

victorfehr1‎, Today 05:19 PM
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Need help with what I'm doing wrong

Hey all, Haven't posted here in years, and I'm happy to be back. I wanted to get opinions on what I'm doing wrong with my program. I'm trying to cut some weight while maintaining as much strength as possible (near impossible, I know). Current state: Age: 30 Weight: 227lbs Height: 5'9" ...

KGudgeon‎, Today 04:21 PM
Today, 05:05 PM Go to last post
3 83

Exclamation "Fierce 5" Now or Later?

I wondering if you guys could help me out here. For the past 4-5 months I have been out of the gym completely with my diet fluctuating from overeating to under eating to somewhere in between. I was in school and trying to graduate. It had become my priority. Now that I've graduated I just recently...

farmfowls‎, Yesterday 08:58 PM
4 153

"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
229 Pages
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Today, 03:16 PM Go to last post
6,850 1,004,109

Routine Critique

Updated my routine a bit. Thoughts on current layout? Mon- Back Squat - 3x5 Bench - 3x5

TxMRF‎, Today 02:40 PM
Today, 02:40 PM Go to last post
0 88

Really bad muscle imbalance.

long story short, i swapped to machines to see how much i can lift compared to free weights. and i found out that certain muscles are substantially stronger then others. i would like advice on how to fix this imbalance as efficiently as possible. i travel a decent amount for work, so some days i...

bobby55‎, Yesterday 10:53 PM
Today, 02:14 PM Go to last post
9 227

Walking with a weighted vest normally?

I've heard that the more weight your body carries your body will adapt and your weight will go up, obviously bro science but I'm curious about trying this through out the day in a big hoodie of course lol & seeing the benefits and results in maybe mobility, trap growth & mass?

cthunder0‎, Yesterday 07:25 PM
Today, 02:01 PM Go to last post
10 341

Point me in the right direction

I've had a hell of a journey this past year. I was 323 lbs this time last year and I weigh in at 158 lbs and some change today. I didn't have any surgeries or anything like that. I bought a Fitbit one day on a whim, noticed over a few weeks that I was consistently burning a huge amount of calories...

Sonic5688‎, Today 06:05 AM
Today, 01:58 PM Go to last post
3 146

What ab workouts does everyone use in the Fierce 5 Novice program?

I’m a bit lost on what ab workout to do since the triceps pull down machine is pretty far away from open space where people work on abs. I wouldn’t be able to just lay down next to the machine and do ab workouts since it’s a high-traffic area. What would you suggest I do?

Sharma4444‎, Today 01:52 PM
Today, 01:55 PM Go to last post
1 96

Post Assistance developing a five day workout plan

A little backstory first. I am 22 years old and am currently 430 pounds (429.8 but I am rounding, pun intended). I have been large my whole life and with me starting my internship, I am using it as a way to change my lifestyle. So now I have started to change things. I spent all of January...

CanadinaNewb‎, Yesterday 01:32 PM
Today, 01:41 PM Go to last post
4 181

Is this routine ok?

I workout 4 times a week.Here is my routine. Upper A Bench press 5x5 Pendlay Row 5x5 incline db press 3x6-8 Chin ups 3x6-8 facepulls 4x10 Lower A Squat 5x5

Bawsome‎, Today 01:11 PM
Today, 01:30 PM Go to last post
3 53

Transformation vs Real Bodybuilding

I am getting a lot of questions on guys that are trying to look good for summer that think they can put 3 months in on a 300/Henry Cavill/Hugh Jackman workout and look like one of these guys. People dont understand the amount of rest, diet and time that goes into these transformations and if you...

BCeagle‎, Today 01:09 PM
Today, 01:26 PM Go to last post
2 59

Exclamation HELP. Second opinions on a split.

I'm a 17 year old male, and I (was) lean bulking on a 6 day leg push pull split, and I hit a a point I couldn't progressively overload anymore. Then a very famous fitness Youtuber/Instagram/Bodybuilder said they were going to ONLY take three people for exclusive training. After he asked me...

atilinca9‎, Yesterday 08:14 PM
Today, 01:24 PM Go to last post
4 142

Workout program help Mon - fri

Hi, Has anyone got help for a program that I could do in the mornings before school. I can only go Mon - Fri and not weekends and am only able to stay in the gym for about 40 mins because of the time it opens and when I have to leave. My goal is to lose the fat I still have and gain muscle to...

jconnor467‎, Today 01:02 PM
Today, 01:04 PM Go to last post
1 41

Question Help

Hey all, So I’m over in France for 5 months as a language assistant. I’m fully aware that I’m gonna deteriorate but I’m wondering other than core stuff, HIIT, and pull ups what can i do to slow that deterioration process (I have no access to a gym or équipement, and the only free time I have is...

AshenMango‎, Today 12:39 PM
0 92

Strength and Cutting

Hello, this is my first post to the forums. I don’t consider myself a beginner to weightlifting or working out. I’ve been lifting since I was 17 and seriously getting into it in the past year or so. In the past year I’ve started watching my diet more closely and programming my workouts with more...

Rider11b‎, Today 09:30 AM
Today, 11:41 AM Go to last post
3 129

Need help figuring out how to workout after surgery

So I recently had a very small chunk of my back removed where some melanoma was found and I have a few stitches covered by a bandaid basically.. nothing serious. I got the surgery a few days ago which was right around when I was suppose to start cutting for summer. I can't lift for another week...

jaredmb05‎, Today 11:35 AM
1 78

Is 5x5 full body workout optimal for muscle building

Hi I am 16 years old and ive been working out since last november. I read that full body workout is the way to go for nattys. Im curious if my 5x5 routine is optimal for building muscle. Ive been seeing improvements on my strength and my body but i just wanna know of its optimal for my goal which...

LCdGreat53‎, Today 08:17 AM
Today, 09:55 AM Go to last post
2 240

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