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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
285 Pages
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09-17-2020, 07:39 AM Go to last post
8,541 1,396,703

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
09-08-2020, 09:44 AM Go to last post
80 262,607

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
32 Pages
1 2 3 4 5 ... 32
09-01-2020, 05:52 PM Go to last post
956 837,743

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
100 Pages
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2,974 1,074,099

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
08-17-2020, 12:01 PM Go to last post
686 1,248,222

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
23 Pages
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07-07-2020, 04:41 PM Go to last post
675 698,458

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 2,602,423

Thumbs up Not making any gains.

Hey Guys, So I have been doing F5 Full body 3x a week now for about 7 months last year and inconsistent this year due to Coronavirus. What I have noticed is that last year I was cutting and hit all my maxes. However, this year I am unable to increase much weight in my lifts even though I am...

fattofame3‎, Yesterday 10:56 PM
Today, 04:02 AM Go to last post
4 189

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
19 Pages
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Today, 03:03 AM Go to last post
554 132,498

Home workout - poor posture

I lifted many years ago and fell out of the way of it due to work, kids and any other excuse my fat ass could think of. I really want to get back lifting and have a bench, barbell, dumbbells and about 100kg of weights. Problem is my posture for years has been awful, rounded shoulders, weak core,...

chubbbs29‎, Yesterday 02:37 PM
Yesterday, 11:08 PM Go to last post
4 180

New workout routine..

In starting a new program workout routine upper lower push pull legs was wondering if anybody had any insight when Putting a workout routine together as far as pairings for compound isolation and also horizontal and vertical ..god bless

roomarx‎, 09-16-2020 02:52 PM
Yesterday, 11:03 PM Go to last post
17 818

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 08:47 PM
2 Pages
1 2
Yesterday, 08:36 PM Go to last post
56 3,122

Changing workout program

Hello all I posted a thread a few months back on this forum, however I can’t seem to link the thread. I’m currently doing weights in my garage with a standard barbell, dumbbells and not enough weight plates. Can’t get to a gym and Olympic barbells and plates are very expensive so this will...

andysafc97‎, 09-15-2020 11:47 AM
Yesterday, 01:42 PM Go to last post
18 844

Smile New Here!

Hey Builders! My name is Imran Zahid. I join this platform because interested in bodybuilding and need some useful tips from you guys. How can I gain my wait? Currently my age is 23 and weight is 55 is it okay? or I need some more. Cheers!

imran12341‎, Yesterday 05:40 AM
Yesterday, 06:55 AM Go to last post
1 205

Workout routine

Trying to put together a workout routine split for strength and endurance and muscle mass I put together something a little bit different with upper lower upper rest and then push pull legs please give me any advice or changes...sets and reps still trying to figure out... First part of the week...

roomarx‎, 09-17-2020 07:22 PM
09-17-2020, 11:10 PM Go to last post
4 345

Progressive Overload?

Hey legends, I have a question regarding progressive overload and I can't seem to find a viable answer anywhere. We've all heard about progressive overload and its importance, but surely that's not sustainable. After years of training, surely there comes a point where you're no longer able to...

Josh179‎, 09-15-2020 08:42 PM
09-17-2020, 03:38 PM Go to last post
18 920

Bro split program

Hear me out... I’ve done everything under the sun in terms of routines (PHAT, PPL, GVT, 531 etc) with reasonable lifts (385 bench, 585 DL, 455 squat) at < 198. Decent. But it seems in terms of hypertrophy working 1 body part per week is optimal for myself, and yes I know the research supports...

afor1991‎, 09-17-2020 12:39 PM
09-17-2020, 02:31 PM Go to last post
10 429

Question about being overweight and lifting (5x5)

Till a few months ago, I was obese. I'm now overweight, with about 30 pounds to go before I reach my ideal BMI. I've been dieting, restricting my calories to about 1000-1200 per day, and walk everyday a couple miles and do HIIT 3x a week for about 30 minutes a piece. Seeing how different I look...

ElPaso4Life‎, 09-17-2020 01:40 AM
09-17-2020, 01:38 PM Go to last post
13 572

What accesory lifts worked you the best for improving squats?

I’ve noticed that including variation in accessory lifts has helped me improve squats a lot faster than doing always the same. Is the smith machine squat a good (as a finisher after squats and deads) What worked the best for you?

Alexlarex‎, 09-16-2020 07:43 AM
09-17-2020, 02:19 AM Go to last post
21 765

Deadlift after or before pull day?

Just added DLs to my split and need some advice. I'm doing a PPL, deadlifts on leg day If I do push/pull/legs, then I'm working my back and traps one day before deadlifts If I do pull/push/legs, then I'm working my back and traps one day after deadlifts Is either one ideal? RN im usually...

alec935‎, 09-16-2020 12:13 AM
09-16-2020, 09:12 PM Go to last post
2 527

Anyway I could improve my full body routine?

3 days a week MWF, ABA BAB order Day A Squat 3x5 Bench 3x5 Pendlay Rows 5X5 Stiff legged deadlifts 3x10 Preacher Curls 3x8 Tricep Overhead Extensions 3x10 Abs

pb7100‎, 09-16-2020 03:31 PM
09-16-2020, 08:55 PM Go to last post
2 468

Advice with my PPL Split

Hello everyone, I've came back to lifting weights after a good few years out. I'm one month in and things seem to be going alright. I was very weak at the beginning only being able to lift the bar for most of my lifts. I'm currently up to 65kg squat (5 reps), 80kg deadlift (1 rep max) ,...

DatDereProtein‎, 09-16-2020 06:26 AM
09-16-2020, 05:41 PM Go to last post
7 554

Push/Pull/Legs Rotations - Block to Block Changes

Hello everyone Im a fairly experienced recreational bodybuilding trainee. I have been consistent with many program setups over a decent amount of time with positive outcomes, and I have come to the opinion that the rotation of Push/Pull/Legs/Off/Repeat is the most productive at this stage for me...

BCMBL‎, 09-16-2020 12:10 PM
09-16-2020, 03:34 PM Go to last post
5 444

Thumbs up Feedback/advice on my workout routine

I’ve been working out for about 8 months now but still feel that I’m not doing enough or could be doing more - looking for advice on my current weekly routine. I’m trying to build muscle while healthily bulking and putting on weight because the days I’m not hitting the gym (tues, thurs, sat) I do...

Snuba‎, 09-15-2020 06:55 PM
09-16-2020, 11:29 AM Go to last post
6 588

Need advice on training program by online trainer

Looking for advice. So recently I got an online personal trainer since I've been going to the gym for a year but took 6 months off and got quite a bite of fat. Anyhow the program he want to have me on is a Push/Pull/Legs/Push/Pull. When I asked why legs were only being worked this was his response...

Newbygains97‎, 09-15-2020 08:05 PM
09-16-2020, 11:17 AM Go to last post
9 588

"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
270 Pages
1 2 3 4 5 ... 270
09-16-2020, 10:16 AM Go to last post
8,075 1,710,172

what do you think of this progression scheme?

I have been lifting regularly for a year and a half. I stopped making progress on beginner programs like stronglifts 5x5 and greyskull lp (phrak variant). My bench press got to doing 185 pounds for 3x5 which I was happy with. I realized part way through I was half squatting and had to reset that...

grey27‎, 09-15-2020 08:54 AM
09-16-2020, 07:40 AM Go to last post
3 620

Completed a workout program. Now what?

Hello. I just completed the Jacked at Home 4 week program and was wondering what I am supposed to do after? I've never done any of the workout programs on this site before. I'd like to continue building muscle and size. Do I just keep doing the same workouts until I reach my goal?

Corin11‎, 09-15-2020 06:57 AM
09-15-2020, 07:58 PM Go to last post
3 611

Taking Fierce 5 Seriously

First off, good morning ladies and gents... So I’ve finally chosen to take F5 seriously. For the longest, it seems as if the program was too light — something that I honestly can say that I shouldn’t have judged while being completely ignorant of what’s “right.” That said, I’m going to try to...

Lionhartzero‎, 09-14-2020 07:31 AM
09-15-2020, 04:59 PM Go to last post
24 1,201

Talking Workout vs workout plans?

Hi there My first post on here. I was wondering about the workouts and the workout plans. I notice, let's say for example the shoulder workout that's around 27 minutes long. If I am doing a workout plan already would I / could I do the extra shoulder workout on top? Or, can I pick and choose...

livelikeacat‎, 09-15-2020 04:19 AM
09-15-2020, 04:25 PM Go to last post
5 653

10k steps per day?

Thoughts? Am I wasting my time doing doing all this walking? I’m lifting 3x per week atm.

Ondle‎, 09-10-2020 02:23 PM
09-15-2020, 03:05 PM Go to last post
14 1,996

Program Calendar Question

Is anyone else having issues with the program calendar? I'm trying to add a program to my calendar and the dates seem to get all messed up and it's driving me crazy and messing up my plants.

JohnnyDisney‎, 09-14-2020 11:44 PM
09-15-2020, 02:28 PM Go to last post
1 634

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