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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 08:53 AM
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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 07:55 AM
23 Pages
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Yesterday, 02:38 PM Go to last post
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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
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02-19-2018, 01:37 PM Go to last post
2,565 584,921

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
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02-16-2018, 02:33 PM Go to last post
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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
21 Pages
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02-14-2018, 12:13 PM Go to last post
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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
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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,786

Which one should i follow?

Hello , I'm George. 179cm 81kg. I've decided which program i want to follow and that's Vikings The Upper/Lower Split (4 days ) or The Upper/Lower/Pull/Push/Legs Split (5 days). I've read many articles and threads and they say that we can train 4 days a week , rest the other days and see better...

GeorgeSp‎, Yesterday 06:43 AM
Today, 11:52 AM Go to last post
2 91


So I’m plannning on changing up my routine. A full body workout Tuesday, Thursday and Saturday consisting of: Bench press Overhead press Seated Rows Dips Pull-ups Squat Deadlift

reignman76‎, Yesterday 11:04 PM
19 341


Without interpreting everything myself (unable to do so...) does anyone know of a program here (or elsewhere) that focuses on big 3 strength gains + bodybuilding? Or is it an either or kind of thing...?

kwong486‎, Today 11:32 AM
Today, 11:32 AM Go to last post
0 6


What do you guys think about my 4-day push/pull routine? I don't have any special goals as I've got plenty other interests and working out is JUST one of them. I've got some strength training background: been mixing Crossfit, gymnastics and some bodybuilding for 4 years now. For accuracy - my...

konnichiwa7‎, Today 08:47 AM
Today, 11:19 AM Go to last post
4 106

Best ways to not fall off track

I’m just curious what everyone’s experiences are with falling off track with workout plans? I set realistic goals, try to time manage, but don’t know where the “too obsessed” and “not obsessed enough” line is in terms of weight loss. Also, can you gain muscle mass while also trying to cut? ...

erevs‎, Yesterday 11:03 AM
7 193

Reversing my workout

So I normally start out with OHP then go into my back workout which is all pull obv then go into my tricep workout which as alot of pressing like Close grip pushups and dips, I just feel like this will be better for my tris doing it after my OHP but my back workout is a lot more intense so I'm...

cthunder0‎, Yesterday 03:01 PM
Today, 09:23 AM Go to last post
3 131

Going to start bodybuilding at 33 (a cancer survivor)

Hi Friends, I'm always a big fan of bodybuilding. I just started training. My thyroid glands are removed due to enlarged gland because of non-hodgkins b cell lymphoma and I'm in synthroid(levothyroxin) now which I have to take for the rest of my life. The doctors said that my cancer is...

jawaharks‎, Yesterday 08:56 PM
Today, 09:21 AM Go to last post
2 178

Smile Looking for advice on gaining muscle / losing fat

So my goal is to put on more muscle and stay lean/lose fat. My stats: Height: 188cm Weight: 82kg Age: 22 Which puts my daily maintenance calorie rate at about 2,500 kcal per day. I workout 6 times a day as follows: Mon: Boxing 90 minutes

oim8ey‎, Yesterday 02:54 PM
Today, 09:21 AM Go to last post
5 220

Beginner needing tips for workout

Hi, I'm almost 18 years old, 5'6'', almost 9 stone (56kg/123lbs -i know I'm small). I know pretty much nothing about how working out works, eg. Reps and sets, proper nutrition, rest, effective workout routines, etc. So any help would be much appreciated! I've always been fairly active until...

DanCroydon‎, Today 09:21 AM
0 25

Question How do you know when to move on from Starting Strength?

I've lifted weights for the past several years and haven't really made significant gains in terms of how much I can lift. I started doing Starting Strength a month ago and have increased the weight I can lift quite a bit. I'm bench pressing 204 lbs, squatting 259 lbs and deadlifting 325lbs. How...

KrnxMan86‎, Yesterday 02:09 PM
Today, 09:00 AM Go to last post
9 230

Dadbod be gone! SOS

Hello anyone and everyone, My name is Mark and I'm posting to gain a little insight, inspiration, and direction to getting back into it! I am 29 years old, 217lbs, 5'10". I have a moderately overweight athletic build, which definitely needs improvement. I work a desk job everyday, so I am...

markuzaureliuz‎, Today 07:38 AM
Today, 08:52 AM Go to last post
1 58

Can you out train genetics? Bring Up lagging muscles?

So obviously everyone has a lagging or a stubborn muscle due to genetics, like how some people who train arms maybe once a week & have big arms compared to others who have to train arms 2-3 times a week to have bigger arms, anyways I feel underwhelmed with my Biceps considering how much volume and...

cthunder0‎, Yesterday 09:29 PM
Today, 08:44 AM Go to last post
6 191

Would like to improve my routine

I used to workout 5-6 years ago, started skinny as hell and had packed quite a lot of muscles after less than a year. Then I stopped and really let myself go and lost most of my mass without a change in weight. 3 months ago, I decided I had enough and started working out again. I don't have the...

MathieuG89‎, Yesterday 08:58 AM
Today, 08:42 AM Go to last post
4 160

stick tp program religiously?

Ive tried to increase my volume and change weights within an exercise on stronglifts 5x5 but i seem to either get injured or over train... The main issue is doing squats 3 times a week. Im only lifting 100kg... so not like its massive weights... but my quads in particular dont seem to recover...

dustman007‎, Yesterday 05:50 AM
9 217

I need help setting up a daily workout

Ab machine Bench press Treadmill Elliptical Punching bag Lat pulldown machine I've got all these machines but I would like an effective workout for a beginner to help replace fat with muscle or to just lose weight

jakebriley‎, Today 07:26 AM
0 38

Number of sets per week.

Hi everyone... Novice bodybuilder here. If I have a push pull legs split twice a week, should I am for 15 sets per bodypart per week or per workout? Thanks.

jaymanhughes‎, Yesterday 10:50 AM
9 196

Talking Am I doing it right?

age - 20 height - 167 cm Weight - 60kg (not 100% sure) Gym - 6 days a week Hello their Hope everyone is having an awsome day here! I started gym back in November 2017, first month i was just playing around - i started lifting with lowest weights on most machines etc..

caz7‎, Today 05:35 AM
3 123

Strong Six...full body, upper/lower and PPL set up

I'm sure a lot of you know me. Noobs don't...long one member, frequent poster...retired combat Marine( 4 deployments to Iraq 03,04,05,06), form pain killer addict. Currently working as an Union Ironworker building America...been lifting pretty much since I was 13...not serious until a few years ago...

Jasonk282‎, 09-05-2016 06:06 AM
Today, 04:38 AM Go to last post
4 685

"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 08:03 PM
230 Pages
1 2 3 4 5 ... 230
Today, 02:36 AM Go to last post
6,889 1,008,492

Best workout plan?

I'm 26, 5'6 and weigh 180. I'm looking for a workout plan that will help me lose weight. Is there any that would specify in that?

Vaporine‎, Yesterday 07:02 PM
Today, 02:31 AM Go to last post
2 151

How is my workout routine

5ft8 140 doing a full body routine three days a week been lifting for little over a year now so far I think I have went for 131-134 to 140. Not trying to power lift just tone out and gain muscle while getting into much better physical shape. I already see differences and I slowly increase the...

drako13‎, 02-18-2018 02:44 PM
Today, 02:04 AM Go to last post
23 546

Smile Skinny help!

Hello all, I am new to the forums. I am 24 years old, 5',10''. My current is weight 145 lbs. I am by no means crazy skinny because I have a small frame, but skinnier then my liking. I need advice on packing on some pounds. Today I jumped into changing my diet, I am trying to eat about 2500 calories...

jwpcinders‎, 02-20-2018 11:35 AM
Today, 01:57 AM Go to last post
11 232

Questions concerning HST

Hi all I've got a few questions concerning HST programs. 1) If I got it right, we find our max in X exercise Y reps then, we lower the weight and week by week, we increase weight until we reach this max. Is this correct? Example: 15 reps. Bench max: 100lb

Neodream‎, Yesterday 07:51 PM
Yesterday, 09:03 PM Go to last post
2 119

Where do I begin?

Hi everyone, I'm excited to be part of this forum and i'm hoping it will help me accomplish my goals :) I'm 20 years old and up until the age of 17, I always played sports. However, since starting university at age 18, I have completely let myself go. I never used to actually workout, but...

Hopefulguy97‎, Yesterday 04:16 PM
Yesterday, 07:50 PM Go to last post
5 94

Question How to work out with bad back and knee?

I was curious if anyone had any regimes or guides that I could find or have designed that would be full body workout (or as much of the body possible) with a herniated lower disc in my back and a bum right knee. Not completely sure medically what's wrong with my knee but believe I hurt my acl from...

new2bbuildin‎, Yesterday 05:16 PM
Yesterday, 07:29 PM Go to last post
2 72

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