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Forum: Workout Programs

What workout is best for your goal?

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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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Today, 10:49 AM Go to last post
853 418,729

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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6,916 898,755

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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02-15-2019, 04:49 PM Go to last post
598 349,803

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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2,850 718,714

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
664 909,415

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 62,486

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 6,884

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 2,036,623

What's the better workout?

Workout 1 - 12 sets of squats Workout 2 - 3 sets of squats, 3 sets of leg extensions, 3 sets of leg curls, 3 sets of calf raises for overall leg development, size and strength, all sets between 8-10 reps

nikeoneplatinum‎, Today 02:38 PM
0 6

How to begin

I am an 18 year old boy from Amsterdam. I want to start working out but i dont know what to eat and which exercises i have to do. my lenght is 1,90m and my weight is 105kg. my goal is to get to 120kg with muscles

iboarik50‎, Yesterday 04:56 PM
6 190

Please help - need advice to get ready for starting gym soon

Hi, I will be joining a gym soon and my goal is to build muscle I am 23 years old, around 5ft 5.5 and weight about 58kg. Im pretty skinny/slim and so want to gain some muscle. I have spent several hours on research and will do some more but i have a few things i am unsure about. I went to...

priyank28‎, 02-13-2019 04:56 PM
10 316

"Too much" time for recovery. Should i workout with another split?

I have been working out for around 4 months doing 5-split (Monday: chest (with a bit of triceps), Tuesday: back, Wednesday: legs, Thursday: shoulder/abs, Friday: arms, with rest Saturday and Sunday) and lately i've been feeling like there's too long time for recovery between each muscle group. I...

magnus2v2‎, Today 10:55 AM
2 98

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, 02-15-2019 08:39 AM
Today, 12:56 PM Go to last post
5 244

Need advice...

Hey, first post in a long time so thanks for reading... I'm a male, 37 and 190lbs. I have been eating horrible for years and drinking beers every night. I look like I am pregnant. I started lifting 2 months ago but didn't change my diet. I have noticed gains in my arms, shoulders and chest but...

Machina12‎, Today 11:29 AM
Today, 12:30 PM Go to last post
2 73

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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99 5,149

Replace rest day on P/P/L?

If I were to replace my restday (Sunday) with a workout could I throw in an extra pull day since the next day I’d be doing push? Or should I train something different?

themanth3myth‎, Today 09:05 AM
Today, 11:45 AM Go to last post
1 99

Adding 5 pounds a week for upper body on Fierce 5 novice

So I want to start fierce 5 novice program on monday and I read that your supposed to increase all your upper body lifts by 5 pounds every week. Does this also go for bicep curls and facepulls? I feel like I'm going to stall super fast on these excercises if I increase them by 5 pounds every...

MexicanTroll‎, Today 05:27 AM
Today, 11:33 AM Go to last post
9 209

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, 02-15-2019 08:15 PM
Today, 10:19 AM Go to last post
9 327

Looking for critique on workout

Hi guys, Just getting into lifting. I lifted before but never consistently and it was years ago, so I guess I'm complete newb to this. I've had a couple of sessions with a PT where he showed me correct form for a ton of exercises etc and talked about some nutritional things. ANYWAY, today: ...

samthomas88‎, Today 10:02 AM
0 76

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, 02-15-2019 02:15 PM
4 273

Could you follow Rocky Marcianos training routine without overtraining?

Ok so this is the routing he allegedly followed "He got up very early and ran at least 5 miles every day, even when not in training. He ran in the snow and in the rain. He ran on Christmas day. He upped it to 7 miles, then 10 miles, then 15 miles as a fight drew near. He'd eat breakfast after...

AW2606‎, Yesterday 02:41 PM
6 213

Looking for a workout program for newbies using gym equipment!

Hello, is there any current programs or can someone create a workout program strictly for me for gym use of machines? I have a gym that is literally a few steps away .. I am a beginner so newbie level program please that is mainly revolving gym machine equipments.. I wish to do all non machine...

nyczalex‎, Today 12:35 AM
Today, 03:11 AM Go to last post
1 110

Training advice

Hi guys! I would like to ask opinions about my current training schedulle. Thnx in advance PUSH DAY: Incline dumbell bench press, dumbell bench press, cable triceps pushdow, Dip machine assisted, shoulder press and lateral raise PULL DAY: assisted pull up, incline dumbell curl, lower back...

Vitor30‎, Today 02:58 AM
Today, 02:58 AM Go to last post
0 109

Trying to figure out how much muscle vs fat I put on.

So is started lifting at 128lb in now 160lb I was about 17-20% body fat at 128lb. For a state of reference my arms were probably close to 10in or less and now they are around 15in. I'm now 160 at about 20-21ish maybe 22 percent body fat. So that would mean I was 106lb of lean mass and now it's...

Lizzy3200‎, Yesterday 08:39 PM
2 145

Are DB Flys the worst chest exercise?

So I was doing DB Flys when someone came up to me and said that DB Flys are the worst chest exercise because at the top of the rep there is no stress on the chest. He then said that cable crossovers are much better because the line of pull allows for continued stress at peak contraction. This made...

dairycorncarne‎, Yesterday 02:52 PM
8 368

Angry Training for 5 years, my results are non existent or deteriorating. Need help!

I played sports ( football, wrestling and rugby ) in high school, so i was always around weights. But i never really could develop. Im not some skinny bastard, im 5'11 about 185 at roughly 17% BF. My bench now at 23 is worse than when i was 18 , same with squat. I have not been able to ever bench 2...

DylanBohbot‎, 11-19-2018 04:50 PM
Yesterday, 05:49 PM Go to last post
20 844

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, 02:42 PM Go to last post
9 438

Novice routine

Hi, I've a beginner currently deciding on a new beginner's programme. I've been doing a modified version of ppl for the past 3 weeks: The problem with this is that it recommends to add...

SomeBloke‎, Yesterday 08:01 AM
Yesterday, 02:15 PM Go to last post
3 198

Lyles GBR Question

I’m currently beginning Lyles GBR. At my house I have equipment that can be used for benching, Squatting, pressing, etc. and also have a pull up bar. If anyone else were to run this program with a barbell specifically, how would you setup the lower body days? Obviously I can do squat variations and...

KBGains‎, Yesterday 02:11 PM
Yesterday, 02:11 PM Go to last post
0 140

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
2 Pages
1 2
Yesterday, 01:21 PM Go to last post
34 827

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, 02-15-2019 07:10 AM
Yesterday, 11:02 AM Go to last post
11 408

Widen my shoulders

Hi, i got a very complicated body to work with. I am 22, 178cm for 70kg, ok i don't have anything to say about my height and my weight my problem is my proportions, i have very short limbs. I mean all my limbs are short, my arm, my legs, especially my legs after some research i found that i have...

askingThings‎, 02-14-2019 05:09 AM
Yesterday, 09:30 AM Go to last post
14 482

Shift Worker Dilemma

Hey everyone, I have a question for any of you who are more educated than I in bodybuilding. I’m a shift worker, I work away for 3 weeks on/3 weeks off. When I’m at work I do 12 hour shifts for 21 days straight. After work and commute/eating/cleaning/etc I don’t have enough time to workout and...

TylerVRS‎, 02-11-2019 02:45 PM
Yesterday, 08:59 AM Go to last post
4 283

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