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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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2,823 699,745

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
1 2 3 4 5 ... 221
12-15-2018, 01:13 PM Go to last post
6,623 859,840

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
838 389,401

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
657 889,182

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
1 2 3 4 5 ... 19
12-08-2018, 07:48 PM Go to last post
562 326,642

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 2,151

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 52,057

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 1,981,377

Opinions On My Routine

Please share any helpful comments on my routine listed below. I've been lifting again for a month after 9 months off. Let me know what you might change, what doesn't make sense, what needs to be tweaked, whatever you feel like sharing. Any questions, let me know. Everything is 3 sets of 8-12 ...

CharlesDeMar‎, Yesterday 11:40 PM
Yesterday, 11:40 PM Go to last post
0 10

Is Fierce 5 appropriate for me?

Hi everyone, I'm a 31 year old male and have been weightlifting a while now and I'm pretty fit and active at ~15-16% bf, while doing two HIIT classes and a spin class, whilst currently doing a 6 day variation of bro split. I am currently after a more advanced program and came across the...

Cottonz15‎, Yesterday 08:24 PM
Yesterday, 11:22 PM Go to last post
4 126

Stressed out by workout program

You know it would be really nice if my highschool weight room is open 3 non consecutive days. I workout Monday Tuesday Thursday. I use a modified f5 upper lower then fullbody. Guys i’m not back squatting twice a week and it’s stressing me out. I feel I should be back squatting every week. I’m...

TLWeight‎, Yesterday 06:26 PM
Yesterday, 09:58 PM Go to last post
4 101

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, 12-15-2018 09:22 PM
Yesterday, 09:48 PM Go to last post
6 323

Goal appearance

Hey guys. There's a picture of a dude I follow on social media on my bodyspace (a guy wearing blue shorts) who is someone with the physique I consider "ideal". He is 4cm shorter than me and I feel like we have a somewhat similar structure (even though his shoulders look broader than mine). I'd...

GuilhermeFrantz‎, Yesterday 06:48 PM
Yesterday, 08:11 PM Go to last post
1 93

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, 12-15-2018 07:54 PM
Yesterday, 07:55 PM Go to last post
7 254

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
24 Pages
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Yesterday, 07:46 PM Go to last post
703 63,103

recommend me a killer 2x / day workout

diet and sleep/recovery are dialed in and on point. looking to go absolutely HAM in the gym for a 4 week program before scaling back and shifting gears. looking to basically do full body workouts every day with AM and PM sessions 5-6 days/week. not concerned with over training - i can understand...

sandaltan‎, Yesterday 05:34 PM
Yesterday, 06:39 PM Go to last post
1 90

Question Be Highly Critical of My Pictures and Suggest Improvements and How to Accomplish The

Hey everybody, I'm 20 years old, 5'9, 169.7 lbs. I attached current photos of my body. I would like to ask for your opinion on what's wrong and how to correct and improve. I haven't really gone to the gym for the past 1 1.5 years because of tending to unfortunate health complication with various...

angustifolia‎, Yesterday 04:34 PM
Yesterday, 06:17 PM Go to last post
5 142

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, Yesterday 08:08 AM
Yesterday, 06:00 PM Go to last post
3 167

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, Yesterday 07:24 AM
Yesterday, 06:00 PM Go to last post
22 408

Unhappy Strong chest but a small chest

Hi guys, I'm 21 years old, I'm 175 cm tall and my weight is 65 kg. My bodyfat% is 8.5%. I was wondering that even when my chest is strong, why it doesn't grow in size. My lifts a quite heavy and my form is good. People have checked my form if I do a dumbell bench press or incline bench press and...

guapo97‎, Yesterday 03:16 PM
Yesterday, 05:33 PM Go to last post
1 116

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, Yesterday 11:05 AM
Yesterday, 05:06 PM Go to last post
6 134

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, 12-15-2018 02:34 PM
Yesterday, 04:45 PM Go to last post
5 257

Question PHUL-Routine (Modified version by Viking) Balanced better?? Please help!

Momentarily I'm on PHAT, but there is just to many balancement issues on it, and too high volume. So I think I want to switch back to a upper/lower routine again. So I want to do PHUL Routine now, but the problem is that PHUL has some imbalancement issues too: 1. Too much "quads focus", and my...

Rebinho‎, Yesterday 03:29 PM
Yesterday, 03:29 PM Go to last post
0 90

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, Yesterday 11:28 AM
Yesterday, 02:50 PM Go to last post
3 145

Question Challenge 2019

Does anyone knows when is the next TRANSFORM YOUR BODY CHALLENGE?

Mitila‎, 10-02-2018 05:31 AM
Yesterday, 02:48 PM Go to last post
4 1,052

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, Yesterday 11:48 AM
Yesterday, 12:57 PM Go to last post
3 155

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, 12-15-2018 10:22 PM
Yesterday, 10:28 AM Go to last post
7 229

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, 12-15-2018 05:20 PM
Yesterday, 10:26 AM Go to last post
4 198

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, 12-15-2018 05:52 AM
Yesterday, 10:25 AM Go to last post
13 388

"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
Yesterday, 08:38 AM Go to last post
7,714 1,253,549

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, 12-15-2018 10:23 AM
Yesterday, 03:18 AM Go to last post
4 232

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
Yesterday, 03:16 AM Go to last post
4 439

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, 12-15-2018 10:35 PM
Yesterday, 02:44 AM Go to last post
1 143

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