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Forum: Workout Programs

What workout is best for your goal?

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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
95 Pages
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2,823 699,653

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
221 Pages
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Yesterday, 01:13 PM Go to last post
6,623 859,691

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
28 Pages
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12-14-2018, 01:19 PM Go to last post
838 389,255

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
22 Pages
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12-11-2018, 03:53 PM Go to last post
657 889,095

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
19 Pages
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12-08-2018, 07:48 PM Go to last post
562 326,564

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 2,104

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
2 Pages
1 2
11-19-2018, 08:39 AM Go to last post
48 51,996

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 1,981,095

Push/pull/legs Routine

Hello. I am trying to develop my personal training program. I love ppl mode of training ( i train for arround 5 months but i think i have way too much volume and i should change some exercises ). This is a day for push : I like to do push and pull TWICE A WEEK *** IS TOO MUCH VOLUME TO MY...

calin9802‎, Yesterday 09:22 PM
5 208

My Bench Press Just Isn't Progressing

Ok, I've been doing fierce 5, but my bench just doesn't increase. My squats etc i'm very happy with, but my bench is just so weak. I'm 5"9, weigh now 158lb, but my bench for 5x3 reps is 121lbs, and that's pushing it. Any tips? I found that when I was on a program with higher reps that my bench was...

needgains1024‎, Today 07:24 AM
19 269

I am begginer in training and I don't know how to alternate my routine

Hello, I am new to training. I took up exercising 3 months ago ( I am 19 years old about 69 kg), started learning on my own through the internet. I started training just to improve my physique (aesthetical reasons) and to push my body's limits and see what I can do like try doing fancy...

sahgon‎, Today 11:28 AM
1 74

3 days a week vs Everyday

I am 17 years old and started lifting around September 2018. I want to know if it would be better for me as beginner to lift everyday or every other day to maximize my noob gains and what type of routine would work best. I used to just go in and do random workouts on isolated body parts, but this...

cadenogden‎, Today 11:48 AM
3 88

Sets and Reps

I'm kind of new to working out, and I was wondering do you rest between Reps? I know you rest betweens Sets but how about Reps?

MikeZ3124‎, Today 11:05 AM
3 57

8 Day Lifting Cycle - Hyper/Strength - Thoughts?

Hello everyone, I've been doing this cycle for my lifts now and would like some feedback: Day 1 (hyper) - Chest/Tri - 3-4 sets of 10-15 reps (all exercises) Day 2 (hyper) - Back/Bicep - 3-4 sets of 10-15 reps (all exercises) Day 3 (hyper) - Shoulders/Legs - 3-4 sets of 10-15 reps (all...

Lifter2018RU‎, Yesterday 10:22 PM
Today, 10:28 AM Go to last post
7 187

arms skinny from the front big from the side

My arms look thin from the front, from the side my bicep really pops and arm looks thick. Here is what i do for arms TRICEPS bench press close grip 4x8 tricep dips 3x8 skullcrusher(barbell) 4x8 BICEPS bicep curl (barbell) 3x5 bicep curl (dumbell) 2x8 normal then 2x8 having elbows tucked...

Langstaff420‎, Yesterday 05:20 PM
Today, 10:26 AM Go to last post
4 146

Workout routine from succesful PT...

Hello all, I recieved a workout programme from a very succesful PT in my area. I thought this was a great programme until I did some reading on here and now I’m not sure... Please give me your opinions on the following: 4 sessions per week Chest & Triceps Barbell Incline Bench - 4 x...

BnadnerB‎, Yesterday 05:52 AM
Today, 10:25 AM Go to last post
13 354

Good beginner program for 15 yr old girl?

Hello, I am a 15 year old girl who wants to start weightlifting to look better and feel stronger, I've been program hopping recently and decided to settle on a full body custom routine I made following guidelines. I was wondering if this routine is good for my goals and if I should make any...

thafiona13‎, Yesterday 07:54 PM
Today, 10:02 AM Go to last post
3 172

"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
258 Pages
1 2 3 4 5 ... 258
7,714 1,253,290

Starting weights for lifts

I’m a novice lifter that’s been lifting for about 2 years. I’ve done some things wrong those 2 years like writing my own plan, not dieting as well as I should, and starting too heavy on lifts that’s hindered progress, but I have gained muscle and strength. I just finished cutting and am prepping...

Gator1212‎, Today 08:08 AM
Today, 08:08 AM Go to last post
0 74

Is it better to train two days, pause two or train one then pause one?

If I have a 4 day workout program in which I do routines A and B on two days, and rest two days, is it better to do: Day 1: A Day 2: B Day 3: Rest Day 4: Rest or Day 1: A

dujuivnliftbro‎, Yesterday 02:34 PM
4 213

5 days on 5 days off/ anyone that travels for work?

I just finished the 8 week Arnold mass program, and I’ve seen great results. My bench, squats and deadlifts have all increased drastically and I’ve gotten some good gains. The downside to all of this is I travel for work (pilot) and I’ve had to Uber to planet fitness (ugh lol) on my layovers....

VoodoF15‎, Yesterday 10:23 AM
4 211

Is Fierce 5 for me?

Hello forum Im a 20 year old male from canada with the usual size and strength goals... Im 5’7” and 63kg, fairly lean with a little bit of a muscle base but obviously still small... I have a good grasp of technique on my lifts, and a sound understanding of my nutritional needs... just need...

SteveAliLifts‎, 12-12-2018 06:28 AM
4 411

Help with a routine to get healthy

Hi everyone, I have attached my results of a recent inbody scan. Can I please get suggestions on what I should do as a routine for age defying purposes, in particular maintaining strength/function? weight lifting? cardio? both? I am not interested in any aesthetic improvement but would like to...

Gryphon16Bison‎, Yesterday 10:35 PM
1 115

Legs, 30 inches cold Should i train legs less frequently? 6'3" 245. 8 pounds into a cut, going to cut down to 215. I recently started a PPL program and it has way more leg volume than ive ever done. Before that, only heavy deads and squats. Dont expect them to...

bsrkoacar‎, Today 01:12 AM
Today, 01:12 AM Go to last post
0 155

Looking for a new routine..

I'm a 17 year old and I started weightlifting around mid-September. I'm about around 120 lbs and my plan is to bulk up. Lately, I've been feeling burnt out when doing my 4-day workout split. I have been getting less sleep hence probably because I workout at night and would be stressed out the next...

joshdg01‎, Yesterday 01:07 PM
Yesterday, 10:32 PM Go to last post
12 282

For those that have done icf 5x5

Do you do this program every other day.. Or say you doing Monday Wed Fri. Do you take sat sun off.. Or do Monday Wed Fri then Sunday Tues thur..and so on.. Thanks

drillking83‎, Yesterday 04:16 PM
Yesterday, 09:51 PM Go to last post
1 202

Fierce 5 fail reps

Hi mates i have a question regarding failing reps. If i fail to get 5 reps on my second set on bench for eg should i stop the exercise or keep doing the 3rd set regardless if i fail my 1st or 2nd set?

Sl4y3rPT‎, Yesterday 08:38 PM
Yesterday, 08:41 PM Go to last post
1 181

Upper lower body workout split order

This is what I'm doing now: Mo: Lower Tue: Upper Wed: rest Thu: Lower Fri: Upper Sat: rest Sun: rest

skankhunt85‎, Yesterday 07:55 PM
Yesterday, 08:06 PM Go to last post
1 142

Thoughts on a P/P/L 4-5days a week

So I saw this workout program doing sth like: WEEK 1:P/P/R/L/R/P/P WEEK 2:R/L/R/P/P/R/L WEEK3: R/P/P/R/L/R/P And so on ... It turns out to be around 4.2 days a week on average(hitting every muscle once every 6 days). The scheduling is terrible, but I dont mind it as i am in high school and i...

nikola1808‎, Yesterday 03:55 PM
Yesterday, 07:10 PM Go to last post
3 167

Does anyone know a good workout to go from overweight (slightly above slightly) to..

Does anyone know a good workout to go from overweight (slightly above slightly) to shredded? I'm about 174cm and weigh about 83-84kg (5'7, 182lbs). Can also note that I'm on the ketogenic diet. Preferably a program where I don't have to lose fat and then bulk, but lose fat while at the same...

Rexify‎, Yesterday 04:09 PM
Yesterday, 07:07 PM Go to last post
9 276

Effective workout to maximize strength and hypertrophy on same day(push)?

My current push day workout is BENCH PRESS 4X5 BB PRESS 6x4 CLOSE GRIP BENCH 6X4 This is to imrpove my bench, then i go on to more hypertrophy based exercises: BB SKULLCRUSHER 10X3 LAT RAISES 10X3 CABLE FLYS 8X3

TheBronzeBomber‎, Yesterday 06:39 PM
Yesterday, 07:03 PM Go to last post
1 116

Hey new gym goer

Hey guys so thanks for the chance to talk and ask questions here first a little about me 38 years old and 5'8" in height started the gym in November and weighed 14st7 been going a month now and got my weight down to 13st7 so that's good I am aiming to be a even 13st and then any future increase...

xtinc‎, 12-14-2018 12:50 PM
Yesterday, 06:34 PM Go to last post
22 452

Better 5/3/1 Template

Hello all, I just finished three months of Fierce 5, my numbers are kind of plateau-ing and I'm looking to switch programs. Ideally I want to build strength and if I can add a little muscle even better! After hearing so much fanfare for 5/3/1 I've looked into it and I'm indecisive about which one...

RecoomeKick‎, 12-14-2018 02:51 PM
Yesterday, 06:18 PM Go to last post
8 331

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