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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
255 Pages
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Today, 06:24 PM Go to last post
7,633 1,045,213

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
23 Pages
1 2 3 4 5 ... 23
Yesterday, 07:18 PM Go to last post
674 1,000,477

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
98 Pages
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2,928 813,003

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
22 Pages
1 2 3 4 5 ... 22
08-23-2019, 06:02 PM Go to last post
653 444,588

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
3 Pages
1 2 3
08-22-2019, 06:32 AM Go to last post
65 113,163

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
31 Pages
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08-09-2019, 07:52 AM Go to last post
916 540,419

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 25,908

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 2,216,286

strength training vs hypertrophy

I want to increase my strength (don't care about hypertrophy right now.) Most of the programs I see here seem to be hypertrophy based. Im afraid a lot of the strength based programs out there aren't for naturals. How does one progress from week to week on a strength program? I get for...

reignman76‎, 08-23-2019 08:02 PM
Today, 07:22 PM Go to last post
7 676

Lyle McDonald Generic Bulking Routine?

Is this an legit hypertrophy routine for an interdemiate lifter?

macfc96‎, Today 06:35 PM
Today, 06:35 PM Go to last post
0 40

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 09:27 PM
2 Pages
1 2
Today, 05:48 PM Go to last post
30 1,511

Post Thoughts on my PHUL routine

Upper Power 1. Barbbell Bench Press 4 x 5 2. Incline Dumbbell Bench Press 4 x 10 3. Bent Over Row 4 x 5 4. Lat Pull Down 4 x 10 5. Overhead Press 3 x 5 6. Cable lateral raise 4 x 12 7. Dumbbell Incline Curl 4 x 10 8. Rope Pulldown 4 x 12 Lower Power

cradwell‎, Today 04:44 PM
Today, 05:16 PM Go to last post
2 107

Intermediate Upper/Lower Fierce 5

Hi, would I be able to run the fierce 5 intermediate upper/lower program 5 days a week. Eg- U/L rest U/L/U. I am a 16 year male old 5'4 and 112lbs. I am kinda lost on what workout to run. DeadLifts: 140lbs Bench: 70lbs Squat: 180lbs

Andrew578‎, Today 02:03 AM
Today, 05:10 PM Go to last post
8 351

Straight outof Somalia 6’5 102 lbs

Big man need food

BlackLifeFitnes‎, Today 03:44 PM
1 115

Talking New guy here

Hey guys! I’m Mike and I’m new. I would like to get skinny ripped. Can someone help me with a good program as well as a good meal plan and tips on supplements? Thanks

rookieboi‎, Today 03:42 PM
1 98

top hypertrophy online course?

Which is the most trusted online course (focused purely on hypertrophy) that I can take? Athlean is one of them, but are there other better ones?

musc1emadness‎, 08-23-2019 05:21 AM
22 1,171

Question New program based on volume ramping?

After some years with training now, i have done everything from starting strength to fierce 5, and some strength training. This year i have been learning a lot about hypertrophy training, mechanical tension and that volume is the key to growth, so i decided i wanted to try something new based on...

macfc96‎, 08-14-2019 09:53 AM
Today, 02:42 PM Go to last post
15 1,515

Smile 3 days on, 1 day off

So I’m here to get a professional opinion on my current workout regimen. I’ve been following it for a few weeks now but have read a few articles recently that cause me to believe I may be doing too much. Day 1: Heavy Back/Biceps/Traps Weighted pull-ups - 4 sets of 3-6 reps Lat Pull downs -...

yaok14‎, Today 11:53 AM
Today, 02:09 PM Go to last post
1 185

Question Don't know where to start to build muscle at 50kg

I'm 18 years old, 5'9" tall and weigh 50kg. I want to stop looking like a malnourished slum boy but have no clue where to start. My daily caloric intake is probably about 1000 but I've read that normal human beings eat more than double that to function. I used to weigh 60kg but unintentionally lost...

Yayayayayaya‎, Today 11:52 AM
3 175

Exclamation Exercises per muscle group HELP

First post! Just joined and wondered if anyone could help me, I’m getting back into the gym soon (next few days) and wondered if anyone could suggest a few really good workouts for each of the muscle groups? The catch is that while I want to get into the gym more, I’m not really interested in...

snazehh‎, Today 11:04 AM
Today, 11:28 AM Go to last post
2 162

Need some program advice

So I just built my first program. Curious what you guys think. I’ve been lifting on and off for the last 3 years so I’ve discovered the “bro split” doesn’t work well for me. I didn’t really gain weight until I started Jim wendler programs. Now I’d like to move to a 4 day Upper Lower split. What are...

Chrisholbach‎, Today 10:16 AM
0 171

Could you help me?

Hi guys, I am 19 years old, 183 cm and 75kg. I have one year gym experience however my body size won't grow anymore and I cannot lift heavier therefore I wanted to change my program and after some research and I have a hybrid program in my mind made by myself (actually I just wanted to mix some...

Khazar35‎, Today 06:35 AM
Today, 07:30 AM Go to last post
2 231

Unhappy Help please.

Can i use my google play balance to subscribe to all access?

discopotato01‎, Today 01:13 AM
Today, 06:47 AM Go to last post
1 278

Starting a job delivering packages. WOD

So I'm making a bit of a career departure and rather than working for love, I'm working for money. My love for my old job sort of went away (it might come back) but in the meantime, I have an odd opportunity to make a good salary in four days if I work my butt off. Basically, I'm driving my...

smoovesquid‎, Today 06:33 AM
Today, 06:46 AM Go to last post
1 201

What do you think of my program? Bench, Squats, Rack pull, OHP, row 3x8.

Hi guys, Just wondering what you think of my custom routine. As you see it only involves compound exercises so that I get most bang for my buck: Bench 3x8 Squats 3x8 DB row 3x8 Rack pulls 2x8 DB Shoulder Press 3x10

gggjones‎, Yesterday 07:53 AM
6 550

Bulking with Fierce5 + MMA, good results so far, but is it sustainable?

For the past 3 months or so, I've been bulking up with the Fierce5 program while also doing MMA 2-3 days a week. I've been gaining a little over a pound a week, sometimes a lot more which I need to tone back on. Also making consistent strength gains. However, I'm reading everywhere that bulking...

OralB‎, Yesterday 07:59 AM
2 514

For Complete Beginner, Give Advice

I started lifting alittle over two weeks ago, and really have no idea if this is any where near efficient. Lifting every other day with a 1.5 mile run on off days. Any advice will be gladly accepted, and for simplicity I’ve just been doing barbell exercises only. Bench Press: Decline 2x5 ...

mccu2018‎, Yesterday 10:10 PM
Yesterday, 11:43 PM Go to last post
1 333

New to bulking up!

Male 5 9” 147 lbs Body fat 15% I’m new to this community so any tips on how to operate here would be appreciated! I would say I’m a fairly toned guy. I go the gym at least 5 days a weeks. Looking to put on some muscle mass. After some research I came upon bulking up. As the title...

grahambren‎, 08-23-2019 12:45 PM
Yesterday, 10:37 PM Go to last post
5 756

Thoughts on GVT

Has anyone had any experience using German volume training? I’ve done a bit of reading and it seems like ‘fun’ and a bit different so I will give it a go but wondered if anyone had had any tips?

Banyans‎, Yesterday 02:52 AM
Yesterday, 06:25 PM Go to last post
4 584

Eric Helms inspired FB 5 days

A: Bench press: (12 reps) Squat / Leg press: (12) Weighted pull ups / pull downs: (12) Lateral raise (2 x 8-20) Ab crunch (1 x 10-20) Hamstring curl / hip abduction (1 x 10-20)

SuffolkPunch‎, 07-13-2019 03:20 AM
Yesterday, 05:55 PM Go to last post
27 2,552

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
8 Pages
1 2 3 4 5 ... 8
Yesterday, 03:16 PM Go to last post
238 32,848

"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
267 Pages
1 2 3 4 5 ... 267
Yesterday, 11:06 AM Go to last post
7,983 1,445,395

Question Starting anew. High weight low rep vs high rep low weight

Just trying to get started. Would it be better to start back out with high weight and low reps or low weight and high reps? 30 years old. 190 lbs. Not nearly enough is muscle anymore. I'm less worried about burning fat or even a specific look. I already lost 45lbs of mostly fat this year, time to...

somedude1989‎, Yesterday 06:19 AM
Yesterday, 07:52 AM Go to last post
2 456

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