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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
231 Pages
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Today, 01:09 AM Go to last post
6,907 897,977

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
20 Pages
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Yesterday, 04:49 PM Go to last post
598 349,303

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
96 Pages
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2,850 718,305

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
29 Pages
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02-14-2019, 10:38 AM Go to last post
852 417,990

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
23 Pages
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02-09-2019, 05:48 PM Go to last post
664 908,973

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
02-03-2019, 03:32 AM Go to last post
49 62,256

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 6,814

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 2,035,734

Upper Lower Football routine BULK

18 years old 6'0 158 lbs bf -14 % squat - 220 deadlift - 240 bench -132 for 5 GOAL - SQUAT 265 DEADLIFT 308

canyoudunk‎, Today 01:33 AM
0 65

How effective is my Upper/Lower split? What changes would you guys suggest?

I am trying to build muscle and realized that an upper/lower split works better for me than a bro split. So as of right now I go 4x a week. This is what it consists of: Monday: Upper A Bench 3x8 Incline Db press 3x10 Singel arm Cable Chest fly 3x10 Db seated shoulder press 3x10 Lat Raises...

dlin7023‎, Today 12:49 AM
Today, 12:49 AM Go to last post
0 69

Any way to improve on my workout plan? (and build more chest strength)

28 years, 6'0, 180lb Currently my workout routine looks like this: (I'll usually do 3 buildup warmup sets prior to this) Squat x 3 Bench x 3 Row x 10 DL x 3 Overhead press x3

mthawkins08‎, Yesterday 08:15 PM
3 116

Is working the same muscle groups 3 times a week pushing it?

I am working each muscle group 2 times a week right now, with 2 full days between me working that same group again. Should I increase that to 3 times a week to increase mass gains, or would doing it 3 times not benefit me at all?

gj85‎, 12-29-2011 12:25 PM
11 28,750

Reps And sets

Hello, What Is ideal amount of SETS per week for body parties? I have found that ideal rep range Is for bigger parties about 60-180 and for smaller it's about 30-90. But it doesn't count sets. Lower rep ranges are for heavier weights and higher for lower weights. What Will happen if...

Qnder‎, 02-14-2019 03:55 AM
Yesterday, 11:49 PM Go to last post
28 554

Post One-punch man training

I have found a site giving an altered version of the one-punch man training and was wondering if it was over training and what kind of results the programme would give me.

JEastt‎, 10-31-2017 01:01 PM
12 1,005

Smile Quick question! What are the holy grail bodybuilding books or articles or stickies?

WHAT ARE THE HOLY GRAIL BODYBUILDING BOOKS OR ARTICLES OR STICKIES? ALSO, what is the Holy Grail of bodybuilding books? What books do top bodybuilders recommend that are the Holy Grails of bodybuilding?

jaycutlerMMF‎, 02-13-2019 09:08 PM
2 Pages
1 2
Yesterday, 09:20 PM Go to last post
35 693

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 11:58 PM
4 Pages
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Yesterday, 09:09 PM Go to last post
98 5,078

Exclamation Ryan spiteri personal training.

Good evening, I thought I would take this opportunity to review my experience with ryan spiteri online training program. My first mistake... paying for it. I paid for it and a few days later I recieved an email asking me to review my first four weeks of training. I hadn't even recieved the...

Ericbrewer79‎, Yesterday 08:59 PM
Yesterday, 08:59 PM Go to last post
0 67

Which program has this?

A 4 day/week program that has bench 3 times, preferably one where I can substitute one of these for incline bench. If it’s some sorta upper-lower-fullbody-fullbody program that’s completely fine. But I wanna have a decent amouny of legs as well

Rexify‎, Yesterday 04:53 PM
Yesterday, 07:57 PM Go to last post
4 122

Time to Stop Playing Around

Hey Guys, This is my first post on the BB forum. I'm a 26 year old male that's been going through some chit for a few years now (mild depression). Anyways, I'm trying to get back on track, and getting fit is most in my control. For starters my goal is to get a six pack, as soon as possible, but...

realdeal2019‎, Yesterday 04:43 PM
Yesterday, 07:47 PM Go to last post
4 139


Grouchy Jarheads Program. Will these accessories and Mod work ? I replaced ohp with an extra bench day so I can focus on the Big 3 strength wise, I’ll eventually switch back to ohp for aesthetic purposes after my first meet. Trying to get numbers up. Lat Pulldowns both days because I still can’t...

JakeNoSnake98‎, Yesterday 07:24 PM
Yesterday, 07:24 PM Go to last post
0 74

The Superhero Body, How?

Didn’t really know what to put for title might be a little stupid sorry! But kind of sums up my question! I see these celebrities who will have insane body changes in the course of 4-6 months and I’ve never understood how fast. I’m 19 and have been to the gym some. I’ve been sick for 4 months...

yqqfg9pal18‎, 02-14-2019 07:13 PM
Yesterday, 04:47 PM Go to last post
6 291

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
3 Pages
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Yesterday, 04:39 PM Go to last post
72 2,820

Fierce 5 upper lower bent over row

Hey i was Wondering Can i switch to dumbbell row and ditch barbell row.. I Will do pendlay row.. But i Want to switch barbellrow

Advice1998‎, Yesterday 02:15 PM
Yesterday, 04:09 PM Go to last post
2 152

Back rows. Barbell vs Dumbbell strength

I joined new gym and heavier weights are limited. Barbell rack only goes up to 60 lbs. :/ With back rows I worked up to two 50 lb dumbbells 6-8 times. At my peak with barbell I could row 120-125 6-8 times. Big difference in total weight. Curious how they measure up. Using dumbbells...

BGLAVI2‎, Yesterday 03:30 PM
Yesterday, 03:30 PM Go to last post
0 91

"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
260 Pages
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Yesterday, 01:26 PM Go to last post
7,789 1,295,705

Between novice and intermediate?

Quick breakdown of my lifting history and stats before my question: been lifting roughly 3 years. 1 year of bro splits, 1 year of made up plan, then found this site and had 1 year of Vikings upper/lower. Granted, all of these years have not been 100% consistent with progression, nutrition, or...

Gator1212‎, Yesterday 07:10 AM
Yesterday, 01:20 PM Go to last post
10 291

Do I need to rest muscles for pull-up's ?

I have a pull-up bar on one of my doors at home. At first, I did 1 or 2 pull-ups (a few times per day) Now I can do about 6 pull-ups. (which I do once or twice per day). Should I be taking a few days rest ? or is it not needed for this small scale work-out ? I'm not really trying to get...

jessiejames73‎, Yesterday 10:24 AM
Yesterday, 12:13 PM Go to last post
3 147

Unhappy Save me from depression.

God, I haven't been on here for maybe 5 years. Long story short, I started lifting 6 and a half years ago now. as natural athlete I was strong, physically I looked great and I had so much potential. 3 years ago I started having shoulder problems, rested to recover, tried again and repeated....

ajlifts‎, Yesterday 04:59 AM
Yesterday, 12:03 PM Go to last post
1 237

How to do I become stocky and thick?

Hi, I am currently 5’11 and weigh 167lbs I want to gain a muscular/stocky physique but not too huge. But anyways I’m looking to gain an even amount of fat and muscle, because my main aim is to gain strength and size. :)

michaelbrownie‎, Yesterday 10:12 AM
Yesterday, 11:02 AM Go to last post
2 165

Advice on my workout program?

Hi, so what do you guys think about my workout program? I made it myself with some inspiration from different workout programs. I've been working out for a couple of months using the Fierce 5 program and became bored with it (I get bored with things I do reapeatedly, so nothing against the program...

Rexify‎, 02-12-2019 02:04 PM
Yesterday, 10:29 AM Go to last post
24 650

Opinion of vikings 4 day Upper lower

I am going to start Vikings 4 day Upper/Lower plan, and wanted to to get your Thoughts on some of the tweaks that I want to make in the program: 1. Running the program as a 3 day per week instead of 4. 2. changing hack squat to front squat 3. I am planning to replace deadlift with sumo...

ccheng1‎, Yesterday 08:39 AM
Yesterday, 09:32 AM Go to last post
3 189

10 Cycles of 5/3/1 - trying to not stall

I know, Wendlers program is such that you don't stall or miss reps. Well, I'm getting there. Going into my 10th cycle of Wendler, which is usually run in the triumvirate or BBB and rarely the jack **** format, here's where Im at 1RM Bench - 315 OHP 235 Deadlift - 430

JungleBoots‎, 02-13-2019 11:38 AM
Yesterday, 09:23 AM Go to last post
3 242

Dont know what program to do

Male 5ft 6, 144lbs Lifting for 1.5 years but not very effectively. Never followed a structured program, just did the big three lifts and a bunch of accessories and tried to add more reps/weight each week. Progress has been very slow since the beginning. Lifts: Bench 65kg 4 reps Squat 110kg 4...

zafrica1234‎, Yesterday 01:43 AM
Yesterday, 07:43 AM Go to last post
5 251

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