Forum: Workout Programs

I'm trying to develop a relatively minimalist (?) workout plan for myself, where adding an exercise will not significantly increase gains, and removing an exercise will notably decrease gains. Using only dumbbells and a pull-up bar. Barbells and resistance bands are also acceptable, but I avoid...

I was thinking either Full Body/PPL/UL I bench like 80lbs so im really weak yeah for my PR. I want to strengthen my body, as im skinny fat, my muscles wont show anyways yet. Bulking now cuz im 116 lbs im 15 but during the summer like in 10 weeks i wanna cut and look semi good. LMK if you have any...

Hi, I currently just started lifting... i was doing sets of 185 and im working up to sets of 205 now... im lifting it 9 reps and doing many sets as possible til i just cant lift it anymore.. Im limited to just a simple bench press setup. What other lifts or workouts can i do with my limited set...

Would Fierce5 still be solid if I replaced the compound exercise for the upper body with bodyweight exercise? In case this would be useful information to answer: I weigh 180 lbs and am 180 cm tall. Diamond & ring pushups instead of bench. Pullups & chinups & inverted rows instead of...

Good afternoon, guys. Iv been back in the gym for about two months now after taking 4-4.5 years off. Im self employed so much more flexibility in my schedule… Two months ago my weight was roughly 147lbs. I’m 5’9, been skinny me whole life. Iv been running the fierce 5 beginner program 3x a week...

Hello guys, my question is regarding my current training-plan. My main sport ist handball an I go to the gym to support that sport. I'm currently going 3 times a week and splitting these days into one max. strength, one speed strength and one functional training (like core stability,...

I‘am gonna start running the program this Monday and I‘am unsure about something. 1. If in the future I fail to get 5,5,5 reps on let’s say bench press on a Monday, do I have to try and get 5,5,5 or 6,6,6 the next week? I‘am asking because you’re supposed to increase reps every week and weight...

Could I build a big chest only doing peck deck or is it necessary to do a pressing movement like a machine press or barbell bench press? As I feel it would be easier to work chest with other muscle groups if no pressing movement

Since I reached all my lifting/bb goals I’ve decided to attempt to improve on running. Going for the 1.5 in under 10 mins. (I’ve done this 10 years ago at a lower bw about 165 lbs) Any tips?? Starting 180 lbs (12-13% bf) Lifting to maintain mostly Monday- upper strength Tuesday- lower...

Hey, Im 26M, 180 cm and weight 77 kg. My workout days are as following: 1. Day: Chest, Triceps and abs 2. Day: Back and biceps 3. Day: Shoulders and legs 4. Day: Rest Following 3 days repeat. So I’m working out 6 days a week.

Lifted pretty consistently over the years, took a couple years off cuz shoulders and knees hurt like hell. Am now 37. Did mostly bodybuilding style weight training workouts, went to failure a ton, and used my age to gut it through. F5 intermediate is where I always landed. With muscle memory I...

lately i've been working so hard in the gym that i dont do ab work when i'm finished. in the past i used to do about 3 ab exercises at the end of what ever routine i was doing 2/3 times a week. i have also found that doing abs at the end of a workout will keep me in the gym up to 20 mins...

Hi, I'm hoping this is the correct category to post this. Can anyone recommend an app to record all the details from a workout? I'm currently using fitnotes but I'm checking if there's anything else available. Thanks Jamie

So, I've been trying out stuff with the goal of getting the most gains for the least effort. For example. I hate squatting, and i know that I would get in trouble with my motivartion if i were to force myself to squat every week. So instead I do single legged hack squats - cause its a lot easier to...

From what I understand,l follow the first 3 weeks with my training max then I increase my training max to 5kg for lower and 2.5kg for upper body.After that I do the same thing i did(3/5/1) the first 3 weeks again for another 3 weeks with the new training max.Then on 7th week I deload.ls this the...

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Okay so about a year ago, I posted on the forums that I had no idea what the hell I was doing and that I didn’t even know where to start. You guys pointed me in the direction of the Fierce 5 program which was an amazing way to start and get a little background going. Since then, I’ve lost 25 lbs,...

Hello everyone, I’m looking for advice on the program I made. It’s a modified upper lower to put triceps on the lower day so I can hit them when they are not fatigued and to balance out the volume. My background is I’ve been lifting for about 5 years off and on but have never truly stayed on a bull...

Q: I train calisthenics outside for hypertrophy and strenght, classic sets/reps style, basic exercises with weight like pull-ups, dips, squats etc. I do 12 weekly sets for main muscle parts and 8 weekly isolations sets , all close to failure with 2-3 min rest betwen sets. Im progressing in both...

Hello, is anyone here with a similar experience? I've been training for 3 years now. My chest, back, and legs adapt quickly and have no problem growing even with 5 workouts per week: push, pull, legs, upper body, lower body. However, my arms just won't show any noticeable progress, despite my...

Hey, I’ve been running this program for 1 month now and it’s great. I got a few questions. 1. For lower body movements you’re supposed to increase the weight by 10 lbs every 2 weeks. Does this count for isolation movements (Leg curl, leg extensions, calf raises) too? I’ve been increasing the...