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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
34 Pages
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11-05-2023, 02:31 PM Go to last post
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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 07:27 PM
26 Pages
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10-06-2023, 08:26 AM 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
25 Pages
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09-20-2023, 04:58 AM 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
104 Pages
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09-03-2023, 07:12 PM Go to last post
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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
4 Pages
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Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 82,687

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 3,538,030

I have hit a plateau

Hello everyone. I am 16 turning 17 this year. I have been working out for approximately one and a half years. In the start of my fitness journey i started noticing visible gains as well as strength gains. My family and friends also did. I sticked to the plan continuing working out. For the last 6...

qneoo‎, 11-27-2023 03:17 AM
Today, 11:10 AM Go to last post
2 208

Question Please take a look.

I'm trying to develop a relatively minimalist (?) workout plan for myself, where adding an exercise will not significantly increase gains, and removing an exercise will notably decrease gains. Using only dumbbells and a pull-up bar. Barbells and resistance bands are also acceptable, but I avoid...

Data0101‎, 11-27-2023 10:12 PM
Yesterday, 08:06 PM Go to last post
14 542

Whats a good program for a Complete Newbie

I was thinking either Full Body/PPL/UL I bench like 80lbs so im really weak yeah for my PR. I want to strengthen my body, as im skinny fat, my muscles wont show anyways yet. Bulking now cuz im 116 lbs im 15 but during the summer like in 10 weeks i wanna cut and look semi good. LMK if you have any...

imanewbiehaha‎, 04-15-2023 03:54 PM
11-27-2023, 09:54 PM Go to last post
9 1,612

Whats a good program for a Complete Newbie

I have very little time as i get home at like 7 monday-thursday since i do swim, i have friday and saturady and sunday free, i can also do monday-thursday but it would be a lesser workout any suggestions?

imanewbiehaha‎, 11-27-2023 10:01 AM
11-27-2023, 10:06 AM Go to last post
1 253

Bench Press? Help

Hi, I currently just started lifting... i was doing sets of 185 and im working up to sets of 205 now... im lifting it 9 reps and doing many sets as possible til i just cant lift it anymore.. Im limited to just a simple bench press setup. What other lifts or workouts can i do with my limited set...

awhiting1990‎, 11-25-2023 06:20 PM
11-27-2023, 07:08 AM Go to last post
7 558

Bodyweight exercises in Fierce5

Would Fierce5 still be solid if I replaced the compound exercise for the upper body with bodyweight exercise? In case this would be useful information to answer: I weigh 180 lbs and am 180 cm tall. Diamond & ring pushups instead of bench. Pullups & chinups & inverted rows instead of...

ThoughtSeize‎, 11-12-2023 01:25 PM
11-27-2023, 05:54 AM Go to last post
15 1,870

First Time Lifting Weights - Please advise

Hi all, been swimming for last 3 months, is this an appropriate workout for me? I've attached spreadsheets of my eating and my swim progress. Lifting weights is new to me, so would like some advice. Monday: Upper body 3 sets each of whatever I can manage bench press lat pulldown overhead...

hjvcyydykk‎, 11-26-2023 07:59 PM
11-26-2023, 09:58 PM Go to last post
2 303

What routine would you suggest?

Good afternoon, guys. Iv been back in the gym for about two months now after taking 4-4.5 years off. Im self employed so much more flexibility in my schedule… Two months ago my weight was roughly 147lbs. I’m 5’9, been skinny me whole life. Iv been running the fierce 5 beginner program 3x a week...

soflo352‎, 11-26-2023 11:35 AM
11-26-2023, 07:07 PM Go to last post
8 427

Mixing max strength, speed strength and functional training?

Hello guys, my question is regarding my current training-plan. My main sport ist handball an I go to the gym to support that sport. I'm currently going 3 times a week and splitting these days into one max. strength, one speed strength and one functional training (like core stability,...

Caphter‎, 11-25-2023 03:45 PM
11-26-2023, 05:23 PM Go to last post
4 401

Fierce 5 intermediate question

I‘am gonna start running the program this Monday and I‘am unsure about something. 1. If in the future I fail to get 5,5,5 reps on let’s say bench press on a Monday, do I have to try and get 5,5,5 or 6,6,6 the next week? I‘am asking because you’re supposed to increase reps every week and weight...

Emran371‎, 11-25-2023 03:17 PM
11-25-2023, 10:38 PM Go to last post
2 438

Only doing peck deck for chest?

Could I build a big chest only doing peck deck or is it necessary to do a pressing movement like a machine press or barbell bench press? As I feel it would be easier to work chest with other muscle groups if no pressing movement

Charles7261‎, 11-24-2023 04:13 PM
11-25-2023, 05:58 PM Go to last post
4 475

Can anyone in here run the 1.5 mile in under 10 mins?

Since I reached all my lifting/bb goals I’ve decided to attempt to improve on running. Going for the 1.5 in under 10 mins. (I’ve done this 10 years ago at a lower bw about 165 lbs) Any tips?? Starting 180 lbs (12-13% bf) Lifting to maintain mostly Monday- upper strength Tuesday- lower...

TAWS6‎, 10-12-2023 03:47 PM
2 Pages
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11-25-2023, 11:18 AM Go to last post
32 3,873

Am I doing too many sets for my muscle groups?

Hey, Im 26M, 180 cm and weight 77 kg. My workout days are as following: 1. Day: Chest, Triceps and abs 2. Day: Back and biceps 3. Day: Shoulders and legs 4. Day: Rest Following 3 days repeat. So I’m working out 6 days a week.

ElAvocado7‎, 11-25-2023 06:46 AM
11-25-2023, 09:08 AM Go to last post
4 450

Another "what program?" thread

Lifted pretty consistently over the years, took a couple years off cuz shoulders and knees hurt like hell. Am now 37. Did mostly bodybuilding style weight training workouts, went to failure a ton, and used my age to gut it through. F5 intermediate is where I always landed. With muscle memory I...

Hutrapper‎, 11-23-2023 01:49 PM
11-24-2023, 12:34 AM Go to last post
7 727

Question fitting in ab work into your routine

lately i've been working so hard in the gym that i dont do ab work when i'm finished. in the past i used to do about 3 ab exercises at the end of what ever routine i was doing 2/3 times a week. i have also found that doing abs at the end of a workout will keep me in the gym up to 20 mins...

IrishRugbyGuy‎, 08-07-2003 10:05 AM
11-23-2023, 01:06 AM Go to last post
5 1,055

App to record workouts

Hi, I'm hoping this is the correct category to post this. Can anyone recommend an app to record all the details from a workout? I'm currently using fitnotes but I'm checking if there's anything else available. Thanks Jamie

Jamiepv1‎, 11-15-2023 05:37 AM
11-22-2023, 04:09 AM Go to last post
5 1,340

Rate my low effort, high gain program

So, I've been trying out stuff with the goal of getting the most gains for the least effort. For example. I hate squatting, and i know that I would get in trouble with my motivartion if i were to force myself to squat every week. So instead I do single legged hack squats - cause its a lot easier to...

OsamaBinPosted‎, 11-14-2023 08:33 AM
2 Pages
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11-21-2023, 06:30 PM Go to last post
32 3,403

Questions about BBB forever.

From what I understand,l follow the first 3 weeks with my training max then I increase my training max to 5kg for lower and 2.5kg for upper body.After that I do the same thing i did(3/5/1) the first 3 weeks again for another 3 weeks with the new training max.Then on 7th week I this the...

01306982121‎, 11-20-2023 04:05 PM
11-21-2023, 02:46 PM Go to last post
3 728

Spiritual magic ring +27603483377 for money business luck fame

+276033483377 Powerful magic rings for wealth, health, happiness,love,money and protection from evil whatsapp +27603483377 International: A Magic Ring is a powerful ring with magical properties in it. It bestows powers to the wearer. Now how this ring becomes magical. This magic ring is based on...

mamatana‎, 11-21-2023 02:50 AM
11-21-2023, 02:50 AM Go to last post
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Real online +27603483377 powerful lost love spells cast

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mamatana‎, 11-21-2023 02:48 AM
11-21-2023, 02:48 AM Go to last post
0 431

Talking What Next? Thanks Community

Okay so about a year ago, I posted on the forums that I had no idea what the hell I was doing and that I didn’t even know where to start. You guys pointed me in the direction of the Fierce 5 program which was an amazing way to start and get a little background going. Since then, I’ve lost 25 lbs,...

reynoldsrider‎, 11-20-2023 10:14 PM
11-20-2023, 10:14 PM Go to last post
0 635

Advice on my program

Hello everyone, I’m looking for advice on the program I made. It’s a modified upper lower to put triceps on the lower day so I can hit them when they are not fatigued and to balance out the volume. My background is I’ve been lifting for about 5 years off and on but have never truly stayed on a bull...

Prier84‎, 11-17-2023 09:14 AM
11-20-2023, 07:33 PM Go to last post
2 966

Question Should i do more volume with ci

Q: I train calisthenics outside for hypertrophy and strenght, classic sets/reps style, basic exercises with weight like pull-ups, dips, squats etc. I do 12 weekly sets for main muscle parts and 8 weekly isolations sets , all close to failure with 2-3 min rest betwen sets. Im progressing in both...

MrRoomer‎, 11-20-2023 06:16 AM
11-20-2023, 05:00 PM Go to last post
1 612

Unhappy Anybody here who had problem with growing his arms?

Hello, is anyone here with a similar experience? I've been training for 3 years now. My chest, back, and legs adapt quickly and have no problem growing even with 5 workouts per week: push, pull, legs, upper body, lower body. However, my arms just won't show any noticeable progress, despite my...

WSSERI‎, 11-19-2023 07:48 AM
11-20-2023, 04:35 AM Go to last post
11 1,088

Fierce 5 intermediate progression

Hey, I’ve been running this program for 1 month now and it’s great. I got a few questions. 1. For lower body movements you’re supposed to increase the weight by 10 lbs every 2 weeks. Does this count for isolation movements (Leg curl, leg extensions, calf raises) too? I’ve been increasing the...

kamzat468‎, 11-19-2023 10:02 PM
11-19-2023, 10:02 PM Go to last post
0 696

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