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Forum: Workout Programs

What workout is best for your goal?

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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
19 Pages
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Today, 11:54 AM Go to last post
540 305,366

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
210 Pages
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6,299 823,034

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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2,790 679,389

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
27 Pages
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10-13-2018, 06:52 PM Go to last post
804 359,463

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
22 Pages
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10-10-2018, 10:05 PM Go to last post
652 867,692

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
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10-10-2018, 09:31 AM Go to last post
45 41,762

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 1,925,448

Best Fitness Apps

So I want to get back into shape since I'm starting a new job, and with a new phone I have I'd like to get a app that will make it easy for me to keep track of my workouts, how many calories I intake, and meals that I eat. I don't really care if it has preset workouts or recipes or anything like...

trgarner91‎, 02-09-2018 05:42 PM
8 940

Should I slow down progression to perfect form?

I'm still a relative newbie, I've been doing the Fierce 5 Novice for about 2 months now. Been seeing good gains. I tweaked my lower back last week so this week I decided to workout with just 50% of my calculated 1RM for the main compound lifts. Doing this made me realize my form has really...

oelo04‎, Today 01:24 PM
Today, 02:18 PM Go to last post
3 89

Newbie to fitness, need a solid fat loss workout routine

Just getting started in the fitness world and wouldn't mind some coaching on what stuff to do. Main goal is 100% fat loss right now but may be into bulking in the future

CrisJ218‎, Today 12:35 PM
Today, 01:50 PM Go to last post
7 81

Talking Muscle loss in 10 weeks

Hi everyone New to this site, and this is the first post. Hoping for somebody with more knowledge on the subject than me to answer this. How much muscle loss is it reasonable to expect in 10 weeks?? I’ll elaborate... I work on boats, I do 10 weeks on 10 off currently on a large ship...

fallingcheese‎, Today 06:29 AM
5 130

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 11:50 AM
10 Pages
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Today, 11:31 AM Go to last post
279 28,234

Am I doing too much volume?

So I've been training for about 6 and a half months and have been on his site many times but this is my first post. I've made some gains considering I started off as skinny fat but not as much as I could of cause I've been in a deficit most of the time. People online seem to think that 10-20...

Bdaniels7‎, Yesterday 01:38 PM
Today, 09:51 AM Go to last post
9 271


Hello, I am My name is Nicholas Benjamin Moser. I live in a little town called Fallon, Nevada located scorching hot desert. I am working to get an Associate’s degree in Science for Criminal Justice and be prehgaps I might join the army. How do I get fit with only two 20 lb dumbells a bar with 10...

faust1055‎, Today 12:48 AM
Today, 07:46 AM Go to last post
2 114

P.H.U.L. workout, in need of a few adjustments

Hello everyone, that's my first post here :) I've been using this forum for about 10 years, just not as a member until now. I was a D1 swimmer in college so I have some experience. I couldn't focus exclusively on lifting until this March though. I found this program online and it seems like...

LiquidBlaze‎, Today 03:47 AM
Today, 07:06 AM Go to last post
1 112

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: 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,...

grouchyjarhead‎, 01-23-2018 06:14 AM
2 Pages
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39 4,953

Question Advice for leg exercises with bulging disc and sciatica.

Hey! I have been lifting for a year now with 2 bulging discs in my lower back. One of the bulges is 6mm and the other one is 3mm. I have stopped doing squats and dead-lifts and leg-press and everything, which can help with serious gains(and aggravate sciatica). Although, I have made ok...

ValdisZatlers‎, 10-15-2018 09:28 PM
8 328

Am i overtraining? doing too much cardio? Extreme tiredness

Hi there, I have been consistently gaining fat over the last few months. I start every morning with fasted cardio (either jump rope for 30-40 mins/ or hill sprints). I then do weights 3 hours later... always starting with 10 mins incline walking on treadmill, followed by a compound either...

haeloo‎, Yesterday 04:12 PM
Today, 05:50 AM Go to last post
6 219

"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
254 Pages
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Today, 05:30 AM Go to last post
7,592 1,209,881

How should my split be ?

My current split is - Upper \ Lower \ Pull \ Push \ Legs , and my question is it the best order of this split ? or should it be Upper \ lower \ push \ pull \ legs ? and its usually : Sunday - Upper Monday - Lower + core ( 4 sets) tuesday - rest wednesday - Pull Thursday - Push Friday -...

Orelabergel1‎, Today 05:17 AM
0 104

Need critique on my workout

Hey guys this is my first time posting here. I've been working out on and off for years. I usually create workouts on the fly or follow a workout regime. This time I created my own and would like some critique on it. I'm looking to put on some size. A personal trainer friend said the way I put...

cnake‎, Yesterday 11:26 AM
Today, 04:55 AM Go to last post
7 224

Lower back pain : Work through vs modify vs rest

I started lifting using the Fierce 5 Novice program and it's been terrific. Made noticeable gains in both strength and body, and also just been feeling better. Last Thursday I had some light lower back pain (a usual thing for me probably cause I'm tall and skinny, lifting has usually actually...

oelo04‎, Yesterday 09:03 AM
Today, 04:37 AM Go to last post
7 210

Should i start bulgarian light ?

stats, just hit 18 yesterday, 1.88 height , 88 kg Bench: 70 kg squat 110 kg deadlift 115 kg I did phraks gslp for 3 months than fierce 5 novice program for 4 months, i cant increase weight anymore on novice programs , so i started fierce 5 intermediate, but i realized i really want to do...

kerinso232‎, Yesterday 08:44 AM
7 315

Red face Is my routine good?

Need some opinions. Im happy with it so far,seen results,but never really had it reviewed by pros. So help me out. Monday - Chest/Triceps/Front n middle delts/Abs/Cardio - DB bench press - 4 sets - DB incline press - 3 sets - Superset - Dips/Cable crossovers - 3sets till failure - DB...

KZNex‎, Yesterday 11:39 PM
9 208

Question Circuit training

Wondering what everyone's thoughts on circuit training are? I do it in my workouts at my home gym to help me get through 21 sets in 30 minutes. As I'm always moving from one muscle group to another, I can get away with having short, 15-30 second rests between sets. I do three of these full-body...

RapidFail‎, Yesterday 06:19 AM
Today, 02:57 AM Go to last post
4 153

Skinny little newbie b*tch needs some guidance

Ayy I've finally after years of thinking about how I want to be fit and in shape started going to the gym again, tonight after work was the second workout. I'm really serious about getting my diet right, getting on supplements and working out at least 2 times a week, as well as trying out rock...

Howdoyoulift‎, 10-15-2018 09:44 AM
4 343

Is this routine ok

Now I know there are a lot of good proven routines in the stickys but I've been doing this for arround two months now (with some basic body weight work two months before that) and have seen quite some improvment in general strenght and physique and will stick with it if you guys think its ok. I'm...

Alzo555‎, Today 12:11 AM
2 138

Training for USMC Boot Camp

I'm going to boot camp for the USMC over the summer, so I've decided to start training. Would this program work? I know that you only should be focusing on pushups, pullups, and sit-ups, but I still want to increase strength. Monday-Sprinting/Agility exercises/3 mile run Tuesday-Upper body...

Reznovan‎, 10-15-2018 04:08 PM
Yesterday, 04:43 PM Go to last post
12 363

Question Calisthenics only program with equipment - Need your help!

Hi all. I will only be able to workout at home for at least the next year and i need some advice on how to program my training and what exercises to do. The equipment i have avaliable: Pull up bar, Gymnastic rings, Push-up handles, Hard resistence band, weight vest going up to around 20kg. ...

BosnianMachine‎, 10-15-2018 11:51 PM
Yesterday, 04:24 PM Go to last post
2 231

Post Push/Pull/Legs Routine

I'm a Beginner to Intermediate lifter (still fairly new to lifting but know a lot about form and fitness) and I was just curious if there are any problems with this Push/Pull/Legs routine I created. I plan to have 2 rest days throughout the week and only one leg day because my upper half is lagging...

JessT96‎, Yesterday 03:12 PM
Yesterday, 04:16 PM Go to last post
13 177

Should I skip leg day being a bicycle courier?

I've just started working as a bike courier where I am out for hours on end every day 5 days a week doing deliveries around the area I live. It get's taxing on my quads and glutes and my legs are killing at the end of each day. I usually have 2 days a week working my legs at the gym, should...

tpreston92‎, 10-15-2018 02:15 PM
Yesterday, 03:28 PM Go to last post
18 471

How can I lift more weight?

Im a sophomore in high school, my current weight averages at 115. These are my stats Bench-125 Squat-135 Deadlift-235 I have been working out for about 2 months now. I want to be able to bench a plate and increase my leg strength as i rarely do any legs. How can i increase these numbers as i...

WetBean‎, 10-15-2018 09:12 PM
Yesterday, 02:59 PM Go to last post
7 272

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