Forum: Workout Programs

WHAT IS IT? Every half hour, perform 4 supersets. Alternate between superset A & B every hour. After every Supserset B, drink one scoop protein shake, and eat one banana. Continue for a total of 8 hours, 64 sets of supersets, 200 g protein, 8 bananas. WHAT ARE THE SUPERSETS? Superset A...

I’m new to this place, thought I’d come here to find more resources about bodybuilding, fitness and whatever. How does this place feel about Reddit’s PPL routine? Any opinion? Good or bad? Is there a better option in the way of a PPL routine or just general bodybuilding? Any places in particular on...

You know the pecs I'm talking about. Super defined under shadow in any lighting, the roll over on the bottom. I've been working on my pecs for a few months now. I'm seeing some acceptable gains but perhaps there is a quicker way. I'm 6'0, 180 lbs. I work chest every monday, wed, and fri. It USUALLY...

Hi, I'm a jiu-jitsu hobbyist (blue belt) and I don't get enough time in the week to fit in more than 2-3 gym sessions on top of jiu-jitsu and other hobbies, family time, etc. I'm not proud to admit this but I follow a "bro split" workout routine consisting of: - chest and triceps - back and...

Hi, 19M and been training for 8 months now. I follow PPL progression and recently I hit a bench plateau I can't seem to overcome. I'm 6'3 and 88kg My routine on Push day: 4x8 BB press (I can only do 2x8 with 65kg and then drop to 62.5kg or 60kg) 3x8 incline DB press

So I work in a kitchen. I'm standing in place constantly, when I'm not doing that I'm doing heavy repetitive lifts or bent over a sink. Inevitably, 2 hours in I get slight back discomfort. That progresses through the whole day, until it's very uncomfortable 4-5 hours in, then it just gets worse...

hello, first post. im 45, 6'3, 205lbs, and trying to optimize my limited workout time to be the most efficient. im not trying to get huge or anything, i just dont want to become a overweight slob. currently im jogging twice a week (approx 10k each run) and also working out at home twice a...

I have done this same split with 10 sets a week, 12 sets a week, 16 sets a week per muscle group for months at a time even while bulking. I haven’t been able to make any progress with any of those volumes until I dropped it down to 6 sets a week, and now I’m making even better progress with the...

Hi everyone, I've decided to get back onto weightlifting. I have a fair bit of previous experience lifting however I'll be treating this as a novice. I have a bench, squat rack, barbell and dumbbells at home. I planned on starting a 4 day PPL routine however after reading the stickies it seems that...

I appreciate you taking the time to click this thread. Long story short, I haven’t worked out seriously in about 6-8 years since I got out of the Army due to leg injuries but I’m finally ready to get back into the swing of things. I am 5’4”, 128lbs, and have good genetics ( skinny, big...

I’ve been going to the gym for the past few months with an experienced friend. I’m going to need to make my own exercise spreads very soon and need exercises for the following split: Chest & Bi Back & Tri Shoulder & traps Legs Repeat for 2 days then break I’m still rather new and i’m...

Long story short I have a bad back (scoliosis, problematic discs etc) and not enough core strength to not injure myself while attempting squats and deadlifts. I've tried for several times over the last few years and always results in a serious injury. I had already posted a similar program a while...

Hey Guys, Have a question about de loads and resets. Say if I am following program XYZ and I miss the reps or sets 2x in a week or consecutively, I deload/reset the weight by 10-15% right? got it. But what do I do then when I have done this three times? Do I switch programs? I am currently...

I have no idea what the progression actually is. Could somebody tell me? I’m thinking of starting a bulk and want to try the 7-8 rep range for compound lifts. I’m on Fierce 5 U/L on a cut right now.