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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
263 Pages
1 2 3 4 5 ... 263
7,871 1,135,885

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
99 Pages
1 2 3 4 5 ... 99
2,942 883,376

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
32 Pages
1 2 3 4 5 ... 32
11-14-2019, 08:31 PM Go to last post
939 617,329

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
23 Pages
1 2 3 4 5 ... 23
11-11-2019, 05:58 AM Go to last post
665 510,802

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
1 2 3 4 5 ... 23
10-29-2019, 11:49 AM Go to last post
681 1,068,581

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
3 Pages
1 2 3
09-06-2019, 01:41 AM Go to last post
72 151,461

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 40,153

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
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 2,320,045

Looking for a higher rep, lower weight program

I've been running Strong Lifts 5x5 for about 1.5 months. I have a labor intensive job that's interfering with my workout. Thinking about trying something with a little less intensity and a little more volume. Would the SL program coupled with a different set and rep scheme be good? Something like...

johnnypotseed‎, Yesterday 12:49 PM
Today, 06:58 AM Go to last post
7 423

How much can I train everyday?

I hear all the time there is no such thing as overtraining, but I do it all the time. It takes about a month or two for me to get over trained and all my energy is drained, both mental and physical. I know what the problem is, I just don't know how to do it correctly. The problem is recovery, I'm...

0vertrainer‎, Yesterday 05:18 PM
7 305

Thumbs up How many and what warms do you guys do?

Hello Guys, I have been training consistently the best I can for around 6 months and have done SS, fierce 5 novice and am now doing out alpha's novice program. My question is what warms ups do you guys do? Do you just do for example 1 warm up set of bench before lifting your maximum load for x...

fattofame3‎, Today 01:58 AM
Today, 06:54 AM Go to last post
4 163

What do you think of this exercise plan?

I don't have all the equipment at hand so decided to use these for a while, Chest/shoulder/tricep: (2 days a week) 1: Chest: Lever Chest Press ( 2: Shoulder: Lever Shoulder Press (

Kasim7‎, Today 01:41 AM
11 226

Thumbs up Working out consequently when missing workouts?

Hey Guys, Just had this question. Recently I have been unable to even get 3 workouts a day in a week just feeling tired from working 50+ hours across 6 days I know its not alot but the timings I work are ****. So my question is would it be ok or is it ok to make up those missed days in...

fattofame3‎, Today 02:04 AM
Today, 05:56 AM Go to last post
1 137

Full body 3x a week

I've been training for the past 2 months with a regular split targeting each muscle once a week, but i'm looking to get most muscles worked twice a week now. The general programs I find are really low volume and are based on a Mon - Wed - Fri split. Unfortunately the only days I am able to go to...

Noleh778‎, Yesterday 08:48 AM
Today, 02:13 AM Go to last post
1 327

18 months with no progress

Like title says, I’ve been training for a little over 18 months now and have seen little to no progress as far as muscle size. I’ve gotten stronger and gained some fat from eating 6 meals a day but I look like ****. I count calories and macros. Train as hard as I can. I have worked out with a few...

KClay13‎, 11-17-2019 05:25 PM
18 779

Move to intermediate program from beginner?

Hi All, I've been doing fierce 5 beginner for almost 3 months. My current lifts are: back squat-350 lbs 3 sets of 5 bench- 245 lbs at 3 sets of 5 front squat-235 lbs 3 sets of 5 OHP-140 lbs at 3 sets of 5 pull ups- 3 sets of 12 RDL- 235 at 3 sets of 8 (not too difficult)

onthepianoroad‎, 11-16-2019 03:19 PM
Today, 01:39 AM Go to last post
5 705

Question Mirror Fitness? Is it any good?

Morning all! I've just seen that there's a thing called Mirror fitness; basically an interactive mirror/camera which shows you live fitness classes and lets you talk to your other fitness pals and instructors. The only thing that's a bit concerning to me is the price of it all. The "mirror" itself...

KouMoz‎, Yesterday 03:10 PM
4 297

others can see what you are doing

https//wwwimdbcom/list/ls097910702/ https//wwwimdbcom/list/ls097910709/ https//wwwimdbcom/list/ls097910751/ https//wwwimdbcom/list/ls097910759/ https//wwwimdbcom/list/ls097910776/ https//wwwimdbcom/list/ls097978823/ https//wwwimdbcom/list/ls097978842/ https//wwwimdbcom/list/ls097978897/...

qmahm0‎, Yesterday 11:47 PM
Yesterday, 11:47 PM Go to last post
0 247

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
10 Pages
1 2 3 4 5 ... 10
Yesterday, 08:09 PM Go to last post
295 65,446

Should I continue strong lifts or join powerlifting gym?

Hello everyone, I've been doing the Strong lifts program for a few weeks and am stalling out. My stats are: 27, 5'7, 140lbs, Bench Press 185x5, Squat 190x5, Deadlift 225x5. I just stalled out for the first time this past week and not sure if I should continue the stronglifts program or join this...

teebaby323‎, Yesterday 04:06 PM
Yesterday, 05:57 PM Go to last post
2 234

Why would anyone do Vikings Bare Bones over Fierce 5?

Viking Bare Bones fullbody has more sets, more reps and more exercises than Fierce 5, making it objectively a harder program. If they are supposedly equally good programs, why would anyone not do Fierce 5?

chbuk‎, Yesterday 03:52 PM
Yesterday, 05:43 PM Go to last post
3 310

Unhappy Anavar cycle female

Banned topic

meanbean1‎, Yesterday 05:31 PM
Yesterday, 05:31 PM Go to last post
0 221

Custom Workout Plan

Hey! I am looking for someone experienced who could create a custom workout plan for my body type and desired goals. I would be interested in some basic diet plan as well. If you want to comment saying that I could as well do it myself just don't. Let me know if you're interested! Thanks.

stachik‎, Yesterday 04:19 PM
Yesterday, 04:54 PM Go to last post
6 255

Celiac Disease Malnourished Getting Healthy

Hey first post! Read a bunch on here and you guy are very informed and supportive so looking forward to the help. Thanks in advance! Went from 206 pounds to 130. Celiac disease made it impossible to absorb nutrients so I basically starved the weight off by accident. I'm 5'6" 30 and now 142...

norain444‎, 11-16-2019 09:22 PM
Yesterday, 04:38 PM Go to last post
7 682

Toughts on Leroy Colbert philosophy?

Toughts on the leroy colbert era programs? Been watching his videos on youtube lately, he says to do full body workout 3sets/day per muscle groups and 8-10reps everything for "not advanced" and 6setsfor advanced, Example Squats Bench Pullups OHP Curls Skullcrushers

bassbb‎, Yesterday 09:31 AM
Yesterday, 11:39 AM Go to last post
8 360

Intermediate/Proficient Lifter - Feeling Lost

Okay, so I have been following basic routines for the last 3 years. I've put in solid time, I've built an awesome physique and now I have no idea wtf to do. Strength wise, I fall in the Intermediate / Proficient category. My deadlift and row is proficient, and my ohp too. But, my bench / squat are...

thatgingerbeard‎, 11-13-2019 06:20 PM
Yesterday, 11:19 AM Go to last post
20 1,719

"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
268 Pages
1 2 3 4 5 ... 268
Yesterday, 10:55 AM Go to last post
8,030 1,520,839

8 Hour Arm Workout by Rich Piana

Anyone ever try this? The 16 protein shakes in 8 hours sounds a little bit rough. 7/8's to an inch on your arms increase in just a day is too good to pass up. A poster on this site claims you don't need OJ to dictate your routine so I'm going to put that to the test next workout. Wish me...

sqal‎, 11-17-2019 04:06 PM
Yesterday, 10:18 AM Go to last post
13 703

Progress every 2 week on fierce 5 instead of every week?

Progressing every week on fierce 5 is hard. Can I increase the weight every 2 weeks? I am still on my 4th month and still weak so I can't run an intermediate program which recommends progressing weights every 2 weeks. So can I progress every 2 weeks on a beginner one?

Iammanolas‎, 11-17-2019 10:27 AM
Yesterday, 08:48 AM Go to last post
2 561

Which strength program to start with for a beginner??

Hello BB world and members, hope everyone is well and hitting their targets in the gym and in life!! This is my first post here as a new member and i am in need of some advice from veteran lifters, of whom were once a beginner like myself. Short background: I am 27, 78kg and 168cm tall. Have...

Eletherios‎, Yesterday 05:39 AM
Yesterday, 08:02 AM Go to last post
2 374

What should I do next?

Hello. I'm 21 years old, 77 kgs and 170 cms. I've been lifting weight for around 6 months now. I bought dumbbells that you can add and extract weight. So, I have two sticks (Idk what you call these things) and 4 2.5 kg weights and 2 5 kg weights. I started with 2.5kg X2 in each dumbell. So,...

Frusciante54‎, 11-17-2019 08:51 AM
Yesterday, 12:13 AM Go to last post
6 641

Which routine for me? Rank novice, little/no muscle, looking to cut some fat before b

*Title got cut off, supposed to read "bulking" at the end. Hello guys, looking for routine advice. I've never lifted before, have little to no muscle definition, but am a little overweight and would like to drop some pounds before I bulk up. What routine is friendly for gaining strength (and...

itsjustme23‎, 11-16-2019 11:52 AM
11-17-2019, 10:43 PM Go to last post
1 724

Question Workout plan / Dumbbells + Bench?

Only able to work out with an adjustable workout bench and sets of dumbbells. Anyone have good suggests for a full body routine focused on muscle gain?

bounty213‎, 11-17-2019 05:21 PM
11-17-2019, 06:09 PM Go to last post
1 359

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