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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
178 Pages
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Yesterday, 04:16 PM Go to last post
5,335 699,572

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
89 Pages
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2,649 610,582

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
24 Pages
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04-17-2018, 12:06 PM Go to last post
694 256,670

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
17 Pages
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04-12-2018, 04:11 PM Go to last post
509 233,293

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
04-12-2018, 12:55 AM Go to last post
33 7,930

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 792,020

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 1,755,521

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 55,706

Need a Workout Routine

Hi, I'm 17 years old and I just received the set of dumbbells ordered by me a few weeks ago. It is a complete gym set with an ez bar, a curl rod and a set of 2 dumbbells which can go upto 20 pounds each. The main question which keeps going on my mind is What exercise should I do with them? I...

Aakash294inf‎, Today 04:37 AM
1 45

i need a program for 20-4 intermittent fasting and low carb,high protein diet.

hello guys im doing IF for 2 months i down to %16-17 from 27-28 body fat. im doing low carb, moderate protein (like 1.7-2gr per kg) and 4 hour eating window while 20 hours of fast. im doing a calorie deficit like -500 everyday. i need a new program because probably i have worst program ever :) my...

alpergonulluler‎, Yesterday 02:42 PM
6 164

Jason Blaha ice cream fitness 5x5

I've been thinking about switching to jason blaha's 5x5 split which is meant for novice gym newbies. I'm currently on an oldschool bodybuilding split for about 2 months after doing PPL for my first 4 months (I'm almost at the end of my 6th month). I've been seeing decent results,nothing too...

Mero5601‎, Today 01:07 AM
Today, 03:59 AM Go to last post
11 142

Unhappy I need some serious help with my workout routine

Hey, I have been working out for about 6 months. I made some mistakes, but I did gain some mass. 3 or 4 months ago I started using the fierce 5 program. But after a while I started to change and add exercises, because I felt like I was not doing enough. I ended up spending about 2-3 hours in the...

needyzy‎, Today 02:46 AM
2 90

Need to know if program suits goals :)

Hi, I'm trying to cut from 29% BF @205 lbs at 179cm tall, am ingesting roughly 18-1900 clean cals and getting min 500 cals from proteins daily. My workout is the A/B alternate type, heavily based on SS. Off days I walk at least 10k steps: Sample Workout: Workout A: Squat: Bar 2x5 ...

anugrah1987‎, Yesterday 05:33 AM
5 265

Feel like i am losing stength on my bench

I am 17 male have been training on fierce 5 novice for 4 months(7months of total gym experience). Have gained 4kg in the last 4 months while eating 3100 calories daily. Sleeping for on average 8.5 hours a night. All around have gained lots of muscle. Last few weeks, actually since i came back...

nikola1808‎, Yesterday 11:16 AM
2 199

Programs for strong joints

Are knee and elbow pain inevitable with long-term heavy lifting? I used to get frequent low back pain for years until I started hitting GHD/back extensions every single session, then no issues while the weights got heavier and heavier. Same with shoulders, since I started hitting basic front...

RonSwoleman‎, Yesterday 09:27 PM
2 113

Exclamation 9kgs in 3 weeks!

Hey everyone, About 3 weeks ago I got seriously ill and spent most my time in the hospital. I arrived weighing approximately 81kg and when I left I was down to 71kg. I'm after advice on how to regain the weight into toning up the body shape I already have, I'm not interested in bulking up....

mashbolt‎, Yesterday 10:25 AM
3 119

Unhappy Trouble with speed

I am a 15 year old boy from Australia and having trouble with speed when playing rugby. I am an outside back who is skinny and agile (68)KG (opposition would be up to (85)kg. I am not too slow, I run 14 seconds for 100 but would like to drop that to atleast 13 seconds. With my good stepping ability...

Nielsen1‎, Yesterday 09:44 PM
Yesterday, 09:44 PM Go to last post
0 75

Question Need examples on intermediate periodization

Hey guys, im trying to learn about periodization, and how you can set up cycles etc. Also would like to know some easy to understand and follow periodization, i like programs like 5/3/1 etc, but sometimes get confused when i have to calculate every set for an lifting day based on percents. For a...

thaiboxlj‎, Yesterday 04:43 PM
Yesterday, 09:25 PM Go to last post
2 120

Nothing to show. What am I doing wrong.

Please give me some legitimate and helpful advice please. Stats:44 yo 6'8" 269lbs. Started a 3x week starting strength program in October 2017. Switched to F5 around Feb 2018. Diet is I eat fairly well, I'm a T2 diabetic so I'm trying to watch that. I've worked out religiously and not missed a...

Ckdjim‎, Yesterday 06:05 AM
Yesterday, 07:03 PM Go to last post
12 365

Exclamation Mcgregor chest workout

I want to ask about the chest of Conor Mcgregor. people says you cant change muscles shapes. but on some photos his chest diferent. do you know some chest exercises for this shape? Thanks guys

mmammamma‎, 04-20-2018 12:59 PM
Yesterday, 06:31 PM Go to last post
7 327

Bulk Training Program

Searching for a new training program that is good for bulking. Been lifting over a year. About 6ft and around 90kg. If anyone knows of any either free or paid, please let me know. Cheers

JasTC‎, Yesterday 05:03 AM
Yesterday, 06:12 PM Go to last post
7 192

How much time should I wait between sets? (Bulking)

Okay so I have searched for the answer here but I found no solution, everyone suggested a different thing. I'm currently bulking on the fierce five program, and I wait 2-3 minutes between sets in compounds as it suggested (I do 5 reps of squat, then do nothing for 2 minutes and go back to it) and...

franktasteek‎, Yesterday 03:58 PM
Yesterday, 06:10 PM Go to last post
5 182

Exclamation Does this program work ?

Hey, I have been using a full-body workout lately. I made some gains, but i spent about 2-3 hours in the gym, because I tried to hit as much musclegroups as good as possible. I have a lot of free time, so it would be possible for me to train 5 or even 6 days per week. Im not very experienced,...

needyzy‎, Yesterday 03:34 PM
Yesterday, 05:04 PM Go to last post
1 158

Please suggest a program for an overweight guy

I'm at around 230 lbs (6'1) with some muscle but definitely tons of belly fat and chest fat. What kind of program is best for me? I'm just looking to lose fat and gain muscle. I hate cardio but I'm open to HIIT (sprints) Lastly...I have diagnosed myself with a bulging disc so I don't train...

Negatron617‎, Yesterday 03:34 PM
Yesterday, 03:38 PM Go to last post
1 151

Question help with workout program

Hi, my name is Kacper. I´m 17 years old 5 feet and 9.68 inches tall and I weight 165 pounds. I´m new to weight lifting but I go jogging every morning and I have my nutrition under control. I just wanted to ask if this full body workout is fine or if I should include some exercises or maybe switch...

Kacper312‎, Yesterday 03:12 PM
Yesterday, 03:32 PM Go to last post
1 79

Is it good program?

Is it good workout program? Legs - Squat - lunges - leg curls - Leg extension/ leg press - calves raises Push

ShadowSRB‎, Yesterday 08:56 AM
Yesterday, 02:28 PM Go to last post
4 164

Question Do two delt exercise same or separate day?

I want to boost my middle delts, I'm doing wide grip OHP and want to add wide grip(!) upright rows for them. I just don't know how to time them. Do it on seperate days (frequancy is good), but maybe too little stimuluse? Or on same day? That could be too much? I'm on a two day routine. ...

Akos89‎, Yesterday 01:14 PM
Yesterday, 01:19 PM Go to last post
2 136

Starting to think I'm just not cut out for this

I'm 190 and 20% bodyfat. I've been lifting for years. I have a "skinny fat" body type - kind of a cross between an ectomorph and mesomorph (worst of both worlds). I am kinda thin boned so while I have been able to pack on some muscle, it doesn't really stand out. I lift 2-3 days per week...

lance2412‎, 04-20-2018 10:03 AM
2 Pages
1 2
Yesterday, 12:58 PM Go to last post
44 578

What type of training should I do?

Hello, I am 173 cm/ 5 feet 8 tall and weigh 69 KG / 152LBS. I don't weigh alot but I do have fat on my body. I want to lose the fat for the summer. Now I don't know if I should focus cardio or do it by going to the gym. And what should my nutrition be? A small info would help me a long way. I'm...

Roberto2305‎, Yesterday 02:35 AM
Yesterday, 12:29 PM Go to last post
2 256

can someone help me

hi guys . First sotry if this isnt the right place to post this and for my english too. in 1.88 m and 60 kg i was a computer guy until 3 years ago and i got rounded shoulders forwarded neck and kyphosis i joined gym 2 weeks ago im working on program . monday- chest tuesday-triceps biceps and so on...

kamaelito‎, Yesterday 02:01 AM
Yesterday, 12:21 PM Go to last post
2 282

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
13 Pages
1 2 3 4 5 ... 13
Yesterday, 12:13 PM Go to last post
384 22,944


Could you guys reccomend me a solid Calisthenics routine?I've been lifting for a while but switched to bodyweight now and im pretty blue.Especially core progression stuff, i can do a solid V sit but thats pretty much it and I dont really know where to go from here

Malf82‎, 04-20-2018 01:37 AM
Yesterday, 11:21 AM Go to last post
3 199

Am I doing too much volume? (i know this is aked a lot)

So I'm really new to the forum, have read quite a lot here and I'm a bit suspicious now that i might be working out too much and I would like you guys help actually figuring out if I'm doing too much volume. Things to consider: 1. I work out at 5 am. Monday to Friday 2. Only have an hour to...

Marosteeha‎, 04-20-2018 09:30 AM
Yesterday, 04:42 AM Go to last post
12 306

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