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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 VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
7 Pages
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Yesterday, 06:56 AM Go to last post
195 37,644

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
33 Pages
1 2 3 4 5 ... 33
01-08-2021, 05:28 AM Go to last post
964 923,256

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
100 Pages
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2,988 1,145,728

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
24 Pages
1 2 3 4 5 ... 24
01-01-2021, 01:43 PM Go to last post
690 1,318,905

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
12-15-2020, 12:47 PM Go to last post
688 770,389

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
09-08-2020, 10:44 AM Go to last post
80 306,261

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 2,706,701

Re-evaluating my goals

Ive trained for a couple years with a serious bodybuilding and strength focus. Started off really skinny at 5'8" completed a novice progression and moved to a higher volume intermediate program, over that time slowly gained about 30lbs bodyweight so Im now in alright shape at 155lbs maybe a...

TW55‎, Today 04:16 AM
Today, 04:00 PM Go to last post
12 336

Ectomorph looking to gain for the first time

Hi all, I'm looking for some advice on how I should generally go about gaining weight as an ectomorph. I have not weighed myself recently as I do not have a scale yet, but based on where I was last, I would assume I am about 120-130, 5'10(if it helps lol). Basically, I do not know where to...

yerbabeats‎, Today 03:19 PM
0 33

Is this split better than Push pull legs

So I have been doing push pull legs for a while now and have just recently been looking at and trying to find workout splits that will give more gains compared to PPL. I found that if you do: mon - push tues - pull + legs wed - rest repeat then you double the number of rest days and add...

willforthebest‎, Yesterday 08:41 PM
8 380

8 weeks progress then plateau! What to do next?

Hi; I finally started working out with a ~good program. First 2 weeks a ton of pain since I was away from it for years. From week 2 I started to notice a huge shift in my body and strength. Put on 3k and looked so much better. From 40kg bench went up to 75kg on week 7.

benpmdg3‎, Yesterday 06:15 PM
3 262

I have questions about getting in shape for bodybuilding and could use some tips

So I have a question im little chunky right i was in to 5x5 I notice I got some mase in my shoulders and a little chest I don't like how my chest is looking droopy im looking for a routine that trains muscel 2 or 3 times a week right now i switch to a whole body right I think its an ab workout I...

Oliy1876‎, Today 04:09 AM
3 193

Yo why does this keep happening!!!

Access Denied You don't have permission to access "" on this server. Reference #18.4cbef748.1611443364.583ec1b9 Every time I try to post something.

Lizzy3200‎, Yesterday 04:10 PM
4 328

"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
271 Pages
1 2 3 4 5 ... 271
Yesterday, 02:43 PM Go to last post
8,102 1,778,442

Train everyday

Hello guys I've been working out in the last year with dumbbells' and bar I have in my apartment. Lately i've noticed that I can't make ABS workout well after my weight lifting training. I train 4-5 Times a Week A -B sessions. A - Chest legs and biceps B - Triceps back and shoulders I think...

alon100009‎, Yesterday 09:22 AM
Yesterday, 12:29 PM Go to last post
4 346

How does this routine look?

Just before COVID I started on this beginner routine: It is all compound movements, low volume, add weight when I can reach the rep goal for all three sets of each exercise. Since COVID, I've been in and out of...

asrl78‎, Yesterday 10:41 AM
Yesterday, 11:23 AM Go to last post
1 241

Longer rests between sets being better for muscle growth

Regarding studies that have came to this conclusion, were these studies volume equated?

Brahfessa‎, Yesterday 04:41 AM
Yesterday, 09:54 AM Go to last post
4 399

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 06:24 AM
Yesterday, 09:18 AM Go to last post
21 2,538

I need advice

I’m looking for some fitness advice. I currently am a freshman in college and I wrestle. I’m 6’2 and 225lbs. My coaches and I decided it was best for me to make the transition to heavyweight (Max 285 lbs.) collegiate heavy weight wrestling can be brutal and most guys are very large, strong, heavy...

random12467‎, 01-22-2021 05:31 PM
Yesterday, 08:35 AM Go to last post
2 416

Mark Ripptoe is an idiot

If you want proof, i present to you this: Go ahead and read that nugget. I make my appearance about half way through the thread. We are now currently locked in a debate regarding his belief that all increases in muscular...

SumDumGoi‎, 05-11-2012 01:42 AM
4 Pages
1 2 3 4
Yesterday, 05:47 AM Go to last post
99 18,947

I'm Morbidly obese and I need your help

Hello everyone. I'm very scared about posting here, I hope it's OK. I'm male, 24 years old, 178cm / 5.8 and I currently weigh 160KG/ 352 pounds. I've been overweight/obese my whole life, but it's been getting worse and worse. I want to change. I started Rehabilitation for my Mental...

OverEncumbered‎, 01-17-2021 02:20 AM
01-22-2021, 02:39 PM Go to last post
11 1,499

Full body workout 3 days a week

So I've been trying to focus on chest and shoulder development. Can only lift 3 days a week and was wondering what you guys think of this routine. I've been lifting for a few years but in the past stuck to mostly SS or SL type routines and want to try something different. I also messed up my...

Muscle2021‎, 01-22-2021 05:31 AM
01-22-2021, 02:27 PM Go to last post
4 550

Lost muscle strength but not muscle endurance?

For backstory, I was a lineman in high school. Once my senior season ended I dropped 40 pounds in 3 months (255-215), then recompositioned at 215 BW slowly for a few months until covid hit and threw a wrench in everything. When I first lost the weight I had huge strength losses (bench for example...

ljohn79‎, 01-22-2021 10:13 AM
01-22-2021, 10:13 AM Go to last post
0 378

Low reps beating me up. Suggestions?

I train my main lifts for 3 sets of 4-6 reps and starting to feel like they’re beating me up. Any suggestions on methods to train my main lifts? I really only care about maximal strength with these, not really using them for hypertrophy. I already get that through lighter assistance type work. ...

CatsAndMice10‎, 01-22-2021 01:04 AM
01-22-2021, 05:02 AM Go to last post
8 627

Leg day twice a week

Hey, I do legs twice a week and was wondering if having one day being quad focused, and the other being posterior chain focused would be a good idea, instead of a mix of both in both workouts. There would still be quad/ham work done in both leg days, but for example on the posterior chain focused...

egsiue‎, 01-21-2021 11:29 AM
01-21-2021, 06:21 PM Go to last post
16 748

Moving from P/P/L/Upper/L to 6 day PPL

Hey, As the title says, I'm interested in trying a 6 day heavy/light PPL split. I'm currently working out in a home gym with access to a squat rack, adjustable bench (incline/decline/flat), dumbbells, dip bars, pull up bars, barbell and an EZ curl bar. My goals are to balance strength and...

senators65‎, 01-20-2021 06:44 PM
01-21-2021, 05:24 PM Go to last post
8 753

I don't know if I'm really tired or just making excuses.. (Beginner workout here)

Please excuse me for the long post and some of my grammar here as I'm currently typing out this out quickly during my job. I really want to get this problem of mines solved. ----------------- I am a 21 year old, 5'10 male who weighs 165lbs. ----------------- About one month ago I...

aocruz19‎, 01-21-2021 08:51 AM
01-21-2021, 01:11 PM Go to last post
6 601

Bodybuilding Workout for quarantine critique

Just looking for a critique on my routine for quarantine. I only have access to a backpack, pull up bar, and weights that go upto 70lbs. The weights are heavy enough for upper body where I don’t get more than 10-15 reps on push ups when I load them in a back pack, and of course arm isolation is...

daghetto‎, 01-18-2021 01:48 AM
01-21-2021, 12:45 PM Go to last post
6 1,099

Question Wanting to Move Beyond StrongLifts

I had been doing Stronglifts a little over a year up until last April. In April I had a medical issue that prevented me from working out. I recently got back into working out and started StrongLifts again. I was thinking that with just getting going again with SL I thought this might be a good...

DesiredDad77‎, 02-20-2020 01:54 PM
01-21-2021, 12:28 PM Go to last post
6 1,200

Staying in shape/workout program while injured

Hi all, I've experienced recurring wrist pain in the ulnar side for few years and after doing some serious research and self diagnosis, it is most likely a TFCC injury. Most likely won't require a surgery, but just requires rest. In the past, I would just rest few days until the pain went away...

esimsoc‎, 01-20-2021 01:35 PM
01-21-2021, 06:40 AM Go to last post
3 609

Unhappy Help needed fullbody at home routine

Hi everyone. I have a full body workout and I just bought a new barbell that can go up to 150kg so can monitor progress better. I have written a 2 week A B A B A B rotation and need to ask whether this is junk volume or not? My main goal is to gain muscle mass as quickly as possible but I enjoy...

Willjam3‎, 01-21-2021 02:45 AM
01-21-2021, 06:24 AM Go to last post
2 616

My PPL routine

Hello everyone! I've recently finished changing up my routine which was going on for the last 3 months. I wasnt completely happy with what I was doing. The problem became pretty obvious 3 weeks ago: volume. I do 3 or 4 sets for all of my exercise and I basically go to failure on all of them....

AndyBendy‎, 01-20-2021 07:59 AM
01-20-2021, 07:13 PM Go to last post
16 835

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