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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, 11:36 PM Go to last post
572 164,537

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
155 Pages
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Yesterday, 06:39 PM Go to last post
4,632 600,511

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
83 Pages
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Yesterday, 09:48 AM Go to last post
2,470 556,313

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
14 Pages
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Yesterday, 09:45 AM Go to last post
418 171,900

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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10-11-2017, 03:07 PM Go to last post
616 726,003

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 1,603,352

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 47,225

Beginner chest workout

Hello everyone im a beginner who started going to the gym . I wanted to ask you guys if this workout plan for my chest is good or not . It will be 12-14 sets for the middle and lower chest while 8 sets for the upper , all of this in one week so i will split these sets in 2 days of chest...

scutaru‎, Today 06:05 AM
10 133

Finished 11 Weeks of PHAT - Deloading next week

I started PHAT 11 weeks ago as a beginner/intermediate coming back to lifting after almost a decade (I know this wasn't advised). The first 8 weeks were done during a pretty drastic cut (1000 cal deficit). The last 3 have been on a 300-400 cal surplus. I've been extremely happy with my newb gains:...

jaygia‎, Today 12:14 AM
Today, 08:42 AM Go to last post
2 140

"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
205 Pages
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6,137 892,868

Question New guy, need some help :)

Hey guys (and gals,) I am a 29 year old atrophied computer geek looking to change his posture and put on a bit of muscle. I can do about 7 pullups with ok form, and maybe 30 pushups in one go. At 6'1" I go between weighing 145 lbs at my lightest, 180 heaviest, 165 current. I have just purchased...

Baldey‎, Yesterday 05:02 PM
Today, 08:06 AM Go to last post
5 1,528

Cool Confused...Please leave a comment

ok, all those workouts on "Build Bigger Arms" or "Build a bigger chest" but whats weird is that for example the "build bigger arms" they only give you the arms workout without the chest back shoulders legs... :s how am i suppose to know how to split it up? I am very confused, I...

Ali1989‎, 03-03-2010 06:53 AM
5 558

3 month workout program with nutrition and tips

******Hello guys, before You start commenting on this thread, I wanna say that i'm NOT a personal trainer nor professional bodybuilder, THIS is something I came up with after doing a lot of research and reading about training plans and nutrition. I personally follow this program AND i made this so...

kaiyrb‎, Today 06:02 AM
1 89

Long post but need some input.

So as some of you may or may not know I'm a newbie lifter who just started strength training for first time in 25+ years. Stats: 6'8" 270lbs, 43 yo, t2 diabetic. My goals are to get rid of my belly and add some muscle to my big frame. I'm not skinny, yet my chicken legs and biceps/shoulders/chest...

Ckdjim‎, Today 06:11 AM
Today, 07:00 AM Go to last post
3 80

Jim Stoppani 5-3-2

Anyone using or have used this program? I am in need of a change and this one sounds good, but I can't find the actual program without buying it. Which I don't mind, but looking to find out if its worth the $$.

ms_mac‎, Yesterday 12:19 PM
2 137

How is your progress...

Hi, I have been training hard for 8 months alone and have never had anything but my stern self for feedback. In comparison to a good bulk, where would you (the experts in most cases) day I’m at? Note, I am not including lifts just stats over the 8 months. My lifts have improved massively...

LiamChecks‎, Today 06:24 AM
Today, 06:27 AM Go to last post
1 71

Confused with so many different routines?

Hi I am new to this forum and working out. I started the gym about a month and a half ago, I was put on a full body program by the PT and have been doing that 3 days a week for the time I have been here. I have definately seen gains and my chest has improved the most, however I am really stuck...

Richyy95‎, 10-19-2017 04:41 AM
Today, 06:21 AM Go to last post
23 468

Can anyone critique my workout regiment?

The workout & diet I've been following: Monday: Chest: 10-15x10 push ups, 3x15 arnold press(10lb), 3x10 bench press(75lb) Tuesday: Legs: 5-6x10 Squats(75lb), 3x20 calf raises(75lb) Wednesday: Abs: planks & weighted crunches, leg raises, ect. Thursday: Shoulders/back: 5x10 deadlift, 5x5 wide...

saratonein‎, Yesterday 08:32 PM
3 110

How is this routine?

Please tell me whats wrong or right with it

notkeefe‎, Today 02:09 AM
2 111

Open ventral hernia repair

Hi all, after a really silly deadlift a year ago, I finally got surgury for a small hernia (ventral) I'm just over a week into recovery. The surgeon insisted in doing a open repair and not keyhole. And would be pushed into the latter. I have a few concerns and was just wondering if anyone else has...

cjames28‎, Today 03:24 AM
Today, 03:24 AM Go to last post
0 89

Questions about my routine

Hello! I have worked out a few times in my life and each time it didn't last longer then a few month due to life events. I want to start working out again. I picked up a bench with a barbell and some dumbbells. I don't remember much of what i researched before about how to make a good workout...

sparty3‎, Today 01:59 AM
Today, 02:15 AM Go to last post
3 113

What should I do now? Am I a beginner or an intermediate?

My lifts are: Bench: 140 Squats: 185 Deadlifts:205 My bench is lagging a lot and I don't know why. Am I still a beginner or an intermediate?

jeffn12‎, Yesterday 01:56 PM
Today, 01:54 AM Go to last post
6 232

New Lifting Program.

I started training 3 months ago and I've just started the Greyskull LP (with a few addins) and am really enjoying it. Im 55yo and am being realistic in that I know I'm not going to turn into the Hulk anytime soon. I'm simply wanting to keep in shape and to 'use it rather than lose it'. I've just...

Simmo1111‎, Yesterday 01:19 PM
4 134

Smile Working out 6 days a week with 4 day split?

I've been lifting and bulking now for about 16 weeks and So far have gained 22 pounds. I'm currently doing a 4 day split Chest/back Biceps/triceps Legs Shoulders/traps I do 4 days on one day off. I'm not doing it cause I think more working out is gonna give more gains but mostly cause I love...

dougmcauliffe‎, Yesterday 05:54 PM
1 185

Help out a confused beginner

Hello, I've spent the last couple months both working out and spending countless hours on various websites trying to figure out how muscle groups/nutrition work and quite honestly, I'm a confused and embarrassed to post another question. Please excuse me for doing this. I need your help in...

lafooool‎, Yesterday 09:45 PM
Yesterday, 11:59 PM Go to last post
1 116

When to train core?

I've been running a push/pull/leg/push/pull/leg/rest routine, but I've been neglecting my core pretty badly. When should I add core exercises in? Do different exercises every day? Find a routine and run it twice a week after my workout on a push or pull day? I'm not really sure what the best way to...

philmhow‎, Yesterday 03:32 PM
Yesterday, 11:55 PM Go to last post
3 110

Question Any advice?

I have just started working out for a month now and wanted to know if I'm taking the right path. I am working on the following muscle groups: 1. Bicep 2. Shoulder 3. Back 4. Tricep 5. Chest 6. Abs

kaushikajay‎, Yesterday 04:29 AM
Yesterday, 10:11 PM Go to last post
6 233

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
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Yesterday, 09:31 PM Go to last post
1,704 114,614

Cool What do you guys think about this Full Body 3x week routine?

Hi guys, so this is my routine, let me see what you guys think about it. I'm 21 yo 5'7'' 178 lbs and im cutting already, wanna get to 165 lbs and see what i look like there. TUESDAY (HEAVY DAY) Squats 4x5 Rack Pulls 3x5/1X3 Overhead Press 3X5/1X3 Biceps curl 4x5 Calf raises 4x5 Skull...

HurtGtm‎, Yesterday 09:09 PM
Yesterday, 09:09 PM Go to last post
0 124

can anyone recommend a program for me

Good evening ladies and gents, I'm currently back in the gym again since 2015 . I have my nutrition plan down pack. Just need to know which program would be perfect for me ? Im 23, 5'8 ,and weigh 148. I am trying to put on 10 pounds, so I'm bulking. Im familiar with weights and what not so I'm not...

thatgrayboi‎, Yesterday 05:09 PM
Yesterday, 05:56 PM Go to last post
2 144

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
38 Pages
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Yesterday, 05:45 PM Go to last post
1,127 141,349

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
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Yesterday, 05:09 PM Go to last post
332 47,375

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