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Forum: Workout Programs

What workout is best for your goal?

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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 06:55 AM
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Yesterday, 12:50 PM Go to last post
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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
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07-25-2021, 07:04 AM Go to last post
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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
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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 06:27 PM
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06-06-2021, 04:05 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 11:51 AM
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04-15-2021, 08:12 AM Go to last post
696 1,398,352

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
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03-17-2021, 07:01 PM Go to last post
84 354,652

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
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04-19-2016, 12:44 PM Go to last post
10,927 2,848,893

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
5 Pages
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Cool Drop set experiments - calves

Today I revisited an old favorite training method- THE DROP SET (aka strip set) I am inviting anyone with stubborn CALVES to participate in this experiment (and thread) My study: 1- measure calf size/ provide photo or video prior to start of drop set plan 2- train calves with standing...

coachcalande‎, Yesterday 03:41 AM
5 321

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zindagisunihe‎, Today 09:19 AM
0 85

Exercises order in training

Hey, quick question here. I train fullbody training, basic push/pull/legs exercises. My goal is hypetrophy/strenght. I have a question about exercises order, is it better to do for example all push,then all pull and then all legs exercises, or is it better to alternate it and do for example...

Karui‎, Today 06:21 AM
Today, 07:34 AM Go to last post
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missumeriisha‎, Today 06:22 AM
0 96

Christiano Ronaldo Exercise Routine!!

Christiano Ronaldo showing his exercise routine! Watch this:*************.us/68436080615762

Litozguider‎, Today 04:51 AM
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The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. *************.us/68434980615373 *************.us/68434980615763 *************.us/68434980615776...

Kahraba09‎, Today 04:24 AM
Today, 04:24 AM Go to last post
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acirngoaeoia‎, Today 04:02 AM
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How often to train?

Hi there, Recently started my gym journey, been going for about 3 months now. I'm slim build and my goal is to pack on the muscle. I'm currently going 2/3 times a week simply because I tend to ache a day or two after going. I feel as though this routine isn't maximising my progress and wonder...

Tk1611‎, Yesterday 10:52 AM
7 388


For all those interested in finding out how these exercises have changed my life, I will leave you some links where I can show you my transformation. For 30 minutes every day you can change your way of living for the better. See you on my channels, good luck with your exercises.

simple01‎, Today 03:12 AM
Today, 03:12 AM Go to last post
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Workout programs to get more beutiful body

ABS :*************.us/6842641 Full body :*************.us/68426480613291 *************.us/68426480613353 Shoulder :*************.us/68426480613492

userCYZRVIOMK84‎, Today 12:49 AM
0 145

Considering switching to a higher volume, lower RPE phase for a while... thoughts?

It's been about two years since putting the emphasis on volume and variations in my training, having anchored the majority of my training on barbell compound lifts at a relatively high RPE and low rep range, for the most part, for over a year now. While I do not regard this as having been a bad...

EliKoehn‎, 07-26-2021 07:53 AM
Yesterday, 10:07 PM Go to last post
14 702

Can someone rate my Push/Pull split?

Hi, I've been lifting for 3 years and I was wondering if I could get some feedback on my Push/Pull split. I've set it up similarly to a PHUL split. So far, I've been liking the results but I was just curious if there were any major holes in my programming. Push (Intensity) Overhead Press (3 x...

Zhaloog‎, 07-24-2021 08:03 PM
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Planking post

If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere. Holding your bodystiff as a board develops strength primarily in your core - the muscle that...

ejcathvella23‎, Yesterday 12:30 PM
Yesterday, 12:30 PM Go to last post
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Feedback needed - Fitness YT Channel Translated to English

Hey there! Since the pandemic started my wife started a fitness channel in Russian, and now she's translating it to English in a brand new channel. I'm the one doing the technical part and managing the cameras. I'm trying to improve but I rarely get feedback, none of the comments give reference...

userUIKV5T0YJBG‎, Yesterday 10:44 AM
Yesterday, 10:44 AM Go to last post
0 181

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
9 Pages
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Advanced bodybuilding program featured in movies

If anyone is interested in what programs the celebrity bodybuilders are currently using to get into peak shape just respond to this post for further details

smatty22‎, Yesterday 09:19 AM
Yesterday, 10:12 AM Go to last post
1 252

Overlaping push exercises

Hello! I'm bit concerned about exercises on my push day in 6day PPL routine - lot of them share load on chest, front delts and triceps with different muscles taking lead, so I'm not sure what could be the right volume. Right now I'm doing something like: - chest dips - overhead press -...

Jakub89‎, Yesterday 08:46 AM
Yesterday, 08:46 AM Go to last post
0 206

Workout review please. Potential volume concern

Hi :) I built this routine kind of naturally by adding exercises from workout to workout assuming which muscles feel underloaded and need more stimulation. I was also trying to gradually increase the intensity (shorter breaks) and put more load on the muscles that recover very fast (in my case...

userM8DGITP1HMZ‎, Yesterday 07:54 AM
Yesterday, 07:54 AM Go to last post
0 198

Aim for a 315 squat single...

Hey guys, my birthday is in a week, and I've been trying to get a 315 squat single, lately everything's been feeling pretty amazing and I've been attempting to squat 2x a week (if my schedule allows it) Here's my breakdown of the last few weeks. 7/16; Warm up to 275 single, then 305 belted...

thadderbox‎, 07-26-2021 09:39 PM
07-26-2021, 10:56 PM Go to last post
2 321

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nindaapkomili‎, 07-26-2021 10:40 PM
07-26-2021, 10:40 PM Go to last post
0 197

Rep Progression Routine

hey, from now on , I want to progress through reps and add weight only every mesocycle. I start with a weight where I have 3-4 reps in reserve, and where the volume gets increasingly more dense up until week 4 until I deload in week 5,add weight and start over. I train every other day. I start with...

bigbaba1‎, 07-26-2021 03:14 PM
07-26-2021, 05:15 PM Go to last post
6 358

Rpe vs percentages based strength programs?

I have mostly been doing pure hypertrophy training for the past years, but want to go into more strength training. When training for hypertrophy i have used rir and rep range for loading zone to set the intensity and effort. As i now want to do more strength based programs, the thing is that im...

philip750‎, 07-24-2021 07:46 PM
07-26-2021, 04:38 PM Go to last post
3 561

I might be getting weaker, what should I do?

2 days ago I was able to do: 2 sets of 12 proper pressups 3 sets of 6 girl pressups ------------------------------ Today I seem a bit weaker 1 set of 12 proper pressups

ken979‎, 07-25-2021 11:56 AM
2 Pages
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07-26-2021, 12:19 PM Go to last post
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Planking (or the Lying Down Game) is an activity consisting of lying in a face down p

Walk at Home by Leslie Sansone® is a YouTube channel for at home walking workouts and fitness exercises. Join the Walk at Home crew on mile walk workouts, fat burning workouts, workout plans and more. We also love to post videos on strength training, cardio exercises, fast and easy workouts,...

userQ9IC7MHDSCM‎, 07-26-2021 08:40 AM
07-26-2021, 08:40 AM Go to last post
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