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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
236 Pages
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7,050 916,938

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
30 Pages
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03-16-2019, 11:29 AM Go to last post
870 432,103

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
96 Pages
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2,861 727,141

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
21 Pages
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03-11-2019, 02:59 PM Go to last post
604 358,343

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 06:00 AM
2 Pages
1 2
03-07-2019, 08:21 PM Go to last post
50 67,024

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
23 Pages
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02-18-2019, 04:06 AM Go to last post
665 917,504

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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 8,554

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 2,061,897

“Basic Upper/Lower For Mass”

This has been chalked onto my gym’s wall for as long as I can remember Looks pretty similar to every other decently balanced upper/lower Ive managed to find doing my research just now Think I’ll go ahead and run it, nice change of pace from my bro split which I now know is not the best way to...

idance4creatine‎, 03-03-2019 06:34 AM
2 Pages
1 2
Today, 03:26 PM Go to last post
44 1,146

Do I need to feel the muscle working?

I recently started lifting heavier, aiming for 6-8 reps per set as to get good muscle and strength gains. However, I've noticed that the heavier I go, even if I can lift it with good (enough) form and complete all my sets and reps, I struggle to feel the muscle that I'm trying to target actually...

ArkI5‎, Today 01:54 PM
Today, 03:18 PM Go to last post
4 75

Fierce 5 ohp stall?

So ive been running fierce 5 for 2.5weeks im a beginner ( started training again on 1 feb 2019) But i cant progress my OHP (95) if i add more ill start arching back to turn it into a benchpress move. What do I do? Everything else im making a natural progress

Blitzilla‎, Today 05:31 AM
Today, 03:17 PM Go to last post
3 125

Cold showers post workout

Hello, i just want to ask - for the last 3 months im doing cold showers and i love it. Problem is that i saw videos and red some articles, when people saying that cold shower post workout is very bad for gains,testosterone etc. and best is to take hot/normal water temperature post workout and cold...

wariorpolni‎, Today 06:30 AM
3 106

Tips on how to break through a plateau ? Currently doing this ppl after being on a 5/3/1 template for a while now. I’ve been stuck at 135 ohp for a couple months now and my bench is at 240 but still going up slowly as in I can do an extra rep etc. I’m using 5/3/1 as...

bojanglez34‎, Today 11:51 AM
2 94

What would it take for an average person to get arms like these?

Is it even possible for the average person? What steps would be involved in getting arms this big?

Sal29‎, Yesterday 10:17 PM
8 327


Thats my new workout routine is it fine for an ectomorph like me Push 1 Bench press 3x6-8 reps Dumbbell incline 3x10-12 Cable fly 3x10-12 reps Tricep pushdown 4x10-12 reps overhead tricep press 4x10-12 Dumbbell shoulder press 3x10 Rear delt raise 4x10-12

csgogym‎, Yesterday 06:59 PM
Today, 02:02 PM Go to last post
9 204

First time running 5x5, but i just started cutting.

Hey guys so I've been lifting consistently for a year and I run push/pull/legs never really followed any programs though. I just ended my 9 month bulk going from 167 to 185(5'8). But now i just started a slow cut for the summer and I want to start running 5x5 since i never did this program before(I...

NesimDurmus‎, 03-15-2019 09:23 AM
3 163


Hey guys, I've asked the community on Reddit and nobody seemed to know the answer. LD;TR I'm on a cut and used to massive volume. I like the volume, but it's starting to become very hard to recover. I star to feel like dirt throughout the day. I get crazy cravings that I'm not used to. I'm...

Fortestrength‎, Today 06:47 AM
Today, 01:23 PM Go to last post
2 104

Question about calorie surplus and workout regimen

Hey, I have started strength training approximately 6 months ago. However, I notice I'm already hitting a plateau with most excercises (for example, my benching weight has been 110lbs for about 2 months now). I was wondering whether that had anything to do with getting too little calories. I'm...

stormvdv‎, Today 09:35 AM
Today, 12:13 PM Go to last post
7 156

Review my Weight Loss program

Hello guys, I have been hitting the gym since October 2018, starting off as a complete newbie. The first three months were more of an educational period to learn the main exercises as best as I could. I am quite happy with my program now, but there's probably something I have missed or should...

Revvorc‎, Today 12:12 PM
Today, 12:12 PM Go to last post
0 58

What should I do to achieve this type of build?

I am a novice to lifting. I particularly like the larger shoulders and smaller waist of Elonas Penikas (@kingelonn on instagram). Is it likely that I would be able to replicate this type of build? If so, do you have any recommendations as to where to start? Attached are pictures of him and...

GShocked‎, 03-16-2019 09:19 PM
28 714


Workout Routine - PHUL with adjustment from a friend - progression will be 10lb a increase for lower body and 5lb for upper. edit - from what i can tell, 3 day full body like fierce 5 is better for beginners but I like to gym 4 days a week Do i need to make any adjustment? thanks WORKOUT...

Polandwatera‎, Today 06:53 AM
Today, 10:41 AM Go to last post
4 120

Can i train every second day ? (calisthenics)

Hello, i created bodyweight fullbody plan for me, main goal is hypertrophy. 3x Classic pull-ups 3x chin-ups 3x dips 3x push-ups 3x pistol squats 3x bridges 3x pike push ups 1x superset for abs

wariorpolni‎, Today 10:24 AM
0 59

Question for advanced bodybuilders/lifters

Intorduction- So I have been lifting my whole life in the fight against genetics as I was only 115 pounds in high school with an awful shoulder to waste ratio. I worked all the way to 170 pounds naturally within 5 years, afterwards completed a short cycle for 10 extra pounds to Max out at 180 at...

xrayoki‎, Today 09:31 AM
Today, 09:31 AM Go to last post
0 85

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
5 Pages
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136 7,856

Question Cardio

Hi guys, struggling to fit cardio into my routine. Currently lifting 4/5 days a week. Would like to know if/when you do your cardio? Also do you do high intensity (intervals) or steady state? Cheers!

Gooner498‎, Today 04:02 AM
Today, 07:58 AM Go to last post
7 165

Rear delts twice a week ?

So I’m using this split - Upper/lower/pull/push . I’m isolating rear delts on pull training and on upper training day I don’t have any rear delts isolation exercises .. Is it ok to do one isolation exercise for rear delts per week ? Since they also get hit in the rows I do on upper and pull...

Orelabergel1‎, 03-04-2019 03:37 AM
12 435

Beginner with flexible schedule - what's the best routine to gain mass?

Hi all ! I'm 29, 75kg, 180cm and my goal is to gain mass. I started training 4 months ago and did a full body routine 3 times a week. 2019 is a year with really flexible schedule for me so I can go up to 5 times a week to the gym (in 2020 I won't have this privilege) Which program should...

Ntress‎, Today 06:09 AM
1 97

Rippetoe vs Bodybeast?

I'm currently on a basic beginners Rippetoe schedule Mon/Wed/Fri comprised of 3x5 squats/presses/deadlifts/power cleans. I can take a few minutes between sets and make progress with increasing weights. I have a copy of this beachbody Body Beast program (90 days). I haven't tried it but...

theCombo‎, 12-24-2013 01:28 PM
10 1,794

Question Post your cardio routine!

Hey guys, what cardio do you do? If you do hiit, explain your intervals! Thanks

Gooner498‎, Today 06:18 AM
1 90

Strength and Hypertrophy Upper Lower Push Pull Legs

Hey Guys, I have Just created a simple new programme to pack on some muscle and Increase my strength after a 3 month Layoff. I would appreciate if you took the time to give me some feedback on what I could improve on this programme (e.g. add/remove exercises, volume, rep ranges). MONDAY UPPER...

IliasDellis‎, Today 05:58 AM
0 91

Intermediate 3 day split

Hey guys! I just finished my fourth cycle of 5/3/1 Triumvirate that was recommended in this very forum and I loved it! So thankful for the recommendation. My deadlift went from 385 to 425 and my OHP went from 150 to 170, so it's safe to say I'm a beast. After four cycles, I’m bored of it and I...

RecoomeKick‎, Today 05:49 AM
0 104

Workout time? How long?

Hey guys, I’ve just moved my routine from STronglifts 5x5 to 5/3/1 BBB. Towards the end of StrongLifts I was taking around 1:30hour but I’ve just my first 5/3/1 BBB and I was done in 45 mins. Should I add some more accessories or is this a normal time? I am going from 3 days a week to 4...

electricsheep84‎, Today 04:09 AM
Today, 04:51 AM Go to last post
2 115

Question Heart rate weightlifting

Anyone know the ideal heart rate during weight lifting? Is it important?

Gooner498‎, Today 03:45 AM
1 85

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