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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
138 Pages
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Today, 08:14 PM Go to last post
4,121 534,945

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
81 Pages
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Today, 07:49 AM Go to last post
2,413 526,928

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
13 Pages
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Yesterday, 01:34 PM Go to last post
376 130,257

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
16 Pages
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Yesterday, 12:49 PM Go to last post
465 113,895

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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05-21-2017, 03:10 PM Go to last post
609 689,643

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 1,501,157

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 41,930

Need a new workout routine

I've been lifting for 7 months now and I need a new routine as I find mine to be kinda bad, could anyone suggest an intermediate type of workout program? I'm not a complete beginner also I'm not a advanced lifter.

TeenAsh12122‎, Today 07:15 PM
Today, 07:48 PM Go to last post
3 73

Is it too late to start a calorie deficit?

I've been working out for a little under 2 months now and not seeing results. I'm skinny fat and while I haven't been overeating I haven't really been tracking my calories and I drink only water no more soda since I started, and milk. I want to get lean so I might just go on a 1500 calorie deficit....

shaol‎, 06-24-2017 09:28 PM
Today, 06:28 PM Go to last post
3 130

Confused on 80% rule.

So I'm new to weight-lifting seriously. So I'm 6'3, 220 pounds. Sort of skinny fat. Only look good with clothes. Let's say my max bench press is 160 pounds. 40 pound barbell, 60 pounds on each side. So roughly 80% is 45 pounds on each side, bring the total to 130 pounds. I'm supposed to...

angryares‎, Yesterday 11:37 PM
2 Pages
1 2
Today, 06:24 PM Go to last post
31 475

Football muscle

I am 18 years old and just graduated high school about a month ago. I played varsity football the past three years and have been wanting to play at the college level for some time now. I have always been told I have the skill to play in college, but not quite the size and the only thing holding me...

twkrausch‎, Today 01:07 PM
Today, 05:30 PM Go to last post
5 112

Workout routine I made with equipment I have available. Critique please?

I'm mostly looking to lose weight, hence the sprinkled cardio. But I also want to train all my muscles. I'm overweight. 6'3, 215-220 pounds (varies daily). High body fat. I have a lot of free time to rest and sleep and whatnot so I would like to exercise more frequently, not just 2-3 days a week....

angryares‎, Today 11:48 AM
Today, 04:53 PM Go to last post
1 77

James Grage 9 week rewired

Hi Not feeling myself after having my baby 2 years ago by c section. I would like to lose fat and then build some muscle (I know, I know, contradictory.. newbie gains?) My skill level is beginner-intermediate. I've been told before I have decent squat form. I would be starting from...

Leksie5000‎, Today 04:49 PM
0 26

Exclamation I'm a confused newbie and need help :(

Hi everyone, my first post in the forum! I am a newbie to working out. I am 32 year old and 5'9". I was 245lbs 12 weeks ago and started going to the gym. I am on a 1000 calorie deficit diet with .65gm/lbs protein macro. I usually workout 3/4 days a week. I do 20 mins cardio followed by 40 mins...

wedchronicles‎, Today 10:48 AM
3 121

The Waterbury Method

Tried posting a link to the workout but I guess I'm not fit for such liberties because I have a post count under 50, thanks mods. Has anyone else tried this program, what were your results? I used to be an advanced lifter then got on some wacky 12 hour shift work schedule and had to seriously...

RecoomeKick‎, 06-14-2017 09:43 AM
2 Pages
1 2
38 843

Helping my dad lose weight

Hey guys, Would appreciate any help. My dad is 66 years old is very over weight. On Friday I'm taking him to my gym to help him train and ideally lose weight. I have to bare in mind his age and his weight, so what types of exercises would you recommend?

MattFlynn‎, Today 12:09 PM
2 100

Talking Workout routine

Hello, I need a little help with my routine, I am a 31 year old male, 5'7, weighing 168lbs, I have only been lifting now for a month, due to serious illness I have not been able to lift very much. My numbers are very low, when I started out I could only Shoulder Press the barbell weight of 44lbs...

B_Kavanagh‎, Today 03:51 PM
0 64

Rep Range & Isolation Exercises

Hello guys, It is my first question on forum, I will keep my question basic. Could you please answer? I am a beginner and want to build muscle and burn fat at the same time. 1) Should I stick to a certain rep range? 8-12 is general advice for hypertrophy but if it changes from person to...

Notitia‎, Today 06:03 AM
Today, 01:53 PM Go to last post
9 178

BodyPump on rest days?

Hey guys. I'm just wondering if taking BodyPump classes on rest days would be considered too strenuous days? I'm currently trying to gain weight through lifting/eating right/supplements/etc, but I also really enjoy the energy of BodyPump. Opinions?

EvanOz85‎, 10-25-2013 01:06 PM
Today, 01:37 PM Go to last post
4 328

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
25 Pages
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744 103,011

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
40 Pages
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1,178 91,363

Time to get huge as ****,critique my routine!

I have been lifting for about 3 years. Been doing waaay to low volume i realized now. Usually i do about 10 sets/bodypart per week. Results have been modest. I have listened to and read alot of stuff from DR. Mike Israetel. He recommends that you during a mesocycle work from your minimum effective...

Geotric2‎, Today 12:29 PM
Today, 01:21 PM Go to last post
5 87

Hypertrophy program feedback

Hi, I am currently using my own hypertrophy program and I want some feedback on it. Add 5kg more weight at every set. Leg day max weight. Day 1 CHEST: - Bench Press: 4x10 - Incline DB Press: 4x10 - Decline DB Press: 4x10

Bentasticx‎, Today 02:03 AM
14 263

Question Routine too taxing to lower back

So i changed to a upper/lower routine, and i do bb rows in upper body along with some hyperextensions and the next day squats and deadlifts, my doubt is if it's too taxing for my lower back

mhot‎, Today 11:54 AM
Today, 01:02 PM Go to last post
6 103

Trying to get back in shape

Long story short, I made a somewhat unhealthy cut potentially to get from 240 last January to 180 last August (I lifted, ate right, no crazy supps but consumed VERY few calories even though I didn't starve myself). In August, I picked up an umbilical hernia and had surgery on it in October and just...

TPowell1990‎, Today 11:22 AM
5 116

Is my workout split any good?

Monday-Pull (Heavy back, high volume bicep) Tuesday- Push (Heavy chest, high volume tricep and mixed shoulders) Wednesday- Legs Thursday- Off Friday- Arms (Should i also do shoulders here?) Heavy arms Saturday- Chest & Back (High volume) Sunday-Off Im currently 16 and have trained for ome...

RFDB‎, Today 08:48 AM
Today, 11:47 AM Go to last post
5 130

A flexible programming method (IIFYM)

A Flexible Programming Method a.k.a IIFYM (If It Fits Your Microcycle)... Setup: Select a number of muscle groups. These should contain the exercises which have the most amount of muscle overlap. Put 1 or 2 main compounds in each and 1 or 2 accessories: This example is a basic...

SuffolkPunch‎, 04-17-2017 12:11 AM
23 1,490

"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
187 Pages
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5,584 795,418

40 year old man looking to make some changes

Hi all. I'm 41+, diabetic, and I work a long-hours, high-stress job (attorney, if you're curious). I'm 6'3" and around 230pounds. I've fluctuated over the last couple of years from 220 to 240. This weight has been stable for me for quite some time. In college, I weighed almost 300 pounds, but...

Archawkeye‎, 06-25-2017 11:23 AM
5 196

Rate my Workout (please read/respond)

Hello, I'm a 40 year old male. Extensive martial art background (jiu jitsu & hapkido black belts). I'm an average runner, 30 minutes (around 3.3 miles) 3 days a week, no long runs. I'm been recovering from recent hernia surgery but feel 110% & am ready to get back into the groove slowly. Like I...

oss1977‎, Today 08:23 AM
Today, 08:51 AM Go to last post
2 208

Exclamation Critique my workout routine please!

First up: 5'9" 145lbs 20y/o Male Not sure of body fat percentage Well i let myself go and as of roughly a year and a half ago I weighed 220 and decided to diet and do cardio daily to lose weight. Got down to 130 then started a bodyweight routine a couple months back to gain weight. Now...

jakegil‎, Today 12:45 AM
Today, 08:25 AM Go to last post
4 161

what program for me

i'm 20 male , around 1.82 m long , i'm fit but most of the fat fall on my legs as you can see from the pic i would like to start to train a little because of many raisons , first i'm have sever anxiety nerve problems depressions muscle tensions ....... as you can see I'm a mess , also i study...

ilyas001‎, Today 06:19 AM
Today, 07:22 AM Go to last post
1 106

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