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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 VII

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

nightanole‎, 11-07-2020 07:13 AM
9 Pages
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250 55,525

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 02:07 PM
100 Pages
1 2 3 4 5 ... 100
2,996 1,164,006

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 07:27 PM
23 Pages
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02-20-2021, 10:50 AM Go to last post
689 787,568

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 12:51 PM
24 Pages
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02-16-2021, 09:43 PM Go to last post
691 1,335,460

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 07:00 AM
3 Pages
1 2 3
02-15-2021, 01:29 AM Go to last post
83 316,997

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 07:55 AM
33 Pages
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01-08-2021, 05:28 AM Go to last post
964 943,150

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,732,616

Lose more weight or try and gain more muscle mass?

I am an 18 year old 5' 6" male. I've gotten my body composition scan 3 times just for some back story - 9/20/19 - 191.7 pounds - 68.3 Skeletal muscle mass (pounds) - 36.8% body fat - 6/22/20 - 164.3 pounds - 69.9 SKMM

ovat0‎, Today 01:55 AM
Today, 02:37 PM Go to last post
10 289

Keep on breaking PRs?

Hi guys I've kept on breaking rep PRs each and every workout for the last few months(5-10+ reps sets and even 15-20 reps sets) on big exercises which I perform in a way that redirects tension on the desired tissue (I.E. I don't bench press with the exact form that allows me to move the most weight...

Mattfers‎, Today 11:10 AM
Today, 12:48 PM Go to last post
10 211

Poll Poll: Favorite 4 Day Split


schoolstrength‎, 02-20-2021 10:44 PM
Today, 06:30 AM Go to last post
22 1,071

Home training program + food advice

Hello everyone, I am new here and I hope I will find somebody who can help me with my bodybuilding starting journey. First, I would like to apologize, because I know there are a lot of topics about what I am asking, but I'm thinking that everybody might need different exercises program + food...

alx119‎, Yesterday 10:41 AM
3 281

Do I have enough volume on Leg Day??

So my leg days is below. I am wondering what people think about the volume/number of movements. I train a GST based program with the first movement being a progression towards 1RM and the supplemental lifts on a rotation of 5x5/10x4/20x3 depending on the week. (I also have a fractured disc in my...

lessgravity‎, Yesterday 08:29 AM
Yesterday, 08:54 PM Go to last post
10 447

Question for you guys who train mostly for hypertrophy

What progression method do you use on your main lifts and isolations? As hypertrophy is an very easy given adaptation, has me thinking that it dont really matter as long you are increasing reps/weight when things get to easy and you fall out of that overload threshold (0-4 rir) What progression...

MacBody96‎, 02-15-2021 05:03 PM
Yesterday, 07:48 PM Go to last post
15 1,239

I think I need to add volume ... pls help

Been following greyskull LP and keep missing reps after adding weight and getting to 135lbs x5 on bench and 115x5 on squats (deadlift is 215x5 and OHP is 95x5) 5ft 8inches and 168lbs - 20% bodyfat skinnyfat or maybe just fat? Lol. I’ve tried to progress with 250cal surplus, at maintenance and also...

TryingBB‎, 02-22-2021 06:27 PM
2 Pages
1 2
Yesterday, 06:25 PM Go to last post
57 1,363

Question What do you think of my 5 day split?

Hello, so my gym is only open Monday - Friday. I’ve done ppl and other splits but it seems my body is responding well to training one muscle group per day. What do you guys think of my exercise selection, sets and reps, as well as goals for my age/weight. I am: 176cm, 68kg, 20 years old. This is...

LucaShredArnold‎, Yesterday 06:03 PM
Yesterday, 06:03 PM Go to last post
0 236

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 07:41 PM
6 Pages
1 2 3 4 5 ... 6
Yesterday, 03:24 PM Go to last post
169 46,921

Do i work biceps with neutral/pronated grip ?

Hello, i want to ask something. I train classic Push/Pull/Legs routine. At my pull day, i train compound movements and only at the end of my workout i do 3 sets of biceps curls as only isolated exercise. I do just 3 sets, because i was thinking that biceps is working at every pull movement, but now...

Trineu‎, Yesterday 12:23 PM
Yesterday, 01:28 PM Go to last post
2 218

Joining a gym this Friday, my new routine

I've gone rogue from weighted calisthenics. I got sick of weighted pistols squats being such a pain in the ass to do, I was like I need a barbell. I'm going to still keep the volume and split the same. 3 sets per exercise, 5-8 reps each, 0-1 RIR Monday: Upper A Close grip bench Weighted...

Animal2692‎, 02-11-2021 05:58 AM
3 Pages
1 2 3
Yesterday, 01:06 PM Go to last post
68 4,705

What is the best program to shed fat but keep muscle growth?

Is there any links here for direction?

Jorg1995‎, Yesterday 04:40 AM
Yesterday, 11:31 AM Go to last post
4 400

New Candito video touching on a lot of the things typically discussed here.

tMoQiYW5dFc The video basically advocates staying far away from failure for the majority of one's lifting. The video is designed more for strength but the first thread in the comments also addresses hypertrophy considerations.

Heisman2‎, 02-22-2021 04:33 AM
Yesterday, 07:59 AM Go to last post
8 688

Blind beginner Workout Question

Good day/night to this sub, looking for advice. I'm 21, 5'5 with an average body. Currently lifting 5kg dumbbell per arm. Question is, is it necessary to feel pain in each exercise form? I'm only doing 1 set per form and then proceed to the next. I'm Doing this every morning before work and at...

anunimuusmagi‎, Yesterday 05:46 AM
Yesterday, 06:22 AM Go to last post
1 284

Program RPE question + Awesome Ab training idea

Doing GZCL programming again. Wondering what the RPE should be for T1 exercises. I don't use RPE usually, but it's the simplest way to ask the question and I wonder if I go to heavy. I know you're supposed to find your 2 rep max and use a percentage of that but was wondering from an RPE...

North5evil‎, 02-20-2021 10:18 PM
Yesterday, 12:24 AM Go to last post
6 670

Add negative pull-ups for more reps ?

Hey, i want to ask something. Im trainig classic fullbody training with weights, but i have some bodyweight exercises like dips/pull-ups too. Im training mainly for hypertrophy, so im trying to have 8-12 reps, which i can easily adjust with weight, but not with bodyweight. Problem is that i can do...

wariorpolni‎, 02-20-2021 05:52 AM
02-22-2021, 10:34 PM Go to last post
6 768

Cool who tested these protein bars?

I've been told it helps to build and maintain muscle mass... any advice !!

Atomtech‎, 02-22-2021 07:08 PM
02-22-2021, 07:08 PM Go to last post
0 289

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 06:24 AM
2 Pages
1 2
02-22-2021, 03:40 PM Go to last post
55 10,339

adding one upper day to my workout

I have around 1-1.5 year of consistent gym training, First I've been doing FBW for around a year on my cut then swapped to upper lower for a bit and now im thinking about incorporating a third upper day since i've been having a lot of free time recently. Im not sure about that tho, there are people...

JAszczur1‎, 02-20-2021 05:07 AM
02-22-2021, 03:12 PM Go to last post
15 948

Question 160KG to 220KG Deadlift by the end of the year?

My goal this year is to achieve 220KG conventional deadlift, I will be doing deadlifts twice a week - 1 regular, 1 trap bar (usually low handles). Gonna do 4 day split, 2 upper body, 2 deadlifts & leg accessories (lunges, extensions, etc) - no squat days, only focusing on deadlifts Would you...

YawkC‎, 02-21-2021 01:51 PM
02-22-2021, 11:05 AM Go to last post
21 710

I am returning to fitness. Suggestions for my workout/diet plan?

These are band exercises. Using Monday/Thursday Knee pushups *Standing chest flies single Single Tricep extensions Tuesday/Friday *Standing rows down doorside* Standing rows...

Tisnom1‎, 02-20-2021 11:11 AM
02-22-2021, 10:07 AM Go to last post
5 770

Workout 2 session per day

Hi Everyone. For starter, im in novice level. I would like to ask, is it okay if i split my training into 2 session in a day? Eg: 45 mins early morning and 45min at night? Rather than do 1.5hours at night? I usually workout at night and last about 1.5hours. Morning i don't have much time to...

ZintoZin‎, 02-22-2021 06:14 AM
02-22-2021, 06:23 AM Go to last post
1 396

Are you aware of GOAT Schedule? 5 Day.

Say you run any 5 day program.. Wednesday is day 1, Thursday day 2, Friday day 3, Saturday off, Sunday day 4, Monday day 5, Tuesday off. 1) Allows social life and fun time on Saturdays and Friday nights if you enjoy going out etc.. or plan a day trip Saturday. You can even indulge Saturday...

snufy‎, 02-21-2021 09:00 PM
02-22-2021, 01:41 AM Go to last post
6 647

Does increasing rest time count as cheating?

Hi all, I needed your advice on something! Let me be specific: I've been trying to break a plateau on my bench press for a while now, as I could not move up from 3 sets x 5 reps to 3x6 reps on 155 lbs. I'm running Fierce 5 U/L and this is part of the progression. After deloading and moving...

astrocoyote‎, 02-07-2021 02:47 PM
2 Pages
1 2
02-21-2021, 06:05 PM Go to last post
52 4,725

What do you think about my workout plan?

This utilizes Eccentric Isometric Training on all movements. How does it look volume-wise per body part. Looking for time efficiency here. All compound movements. All exercises are 3 sets except calves, abs, and face pull, which are 4.

LiamPat1‎, 02-20-2021 02:57 PM
02-21-2021, 03:15 PM Go to last post
5 744

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