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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 07:53 AM
288 Pages
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Yesterday, 08:46 PM Go to last post
8,635 1,420,867

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 01:07 PM
100 Pages
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2,987 1,091,844

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 11:51 AM
23 Pages
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10-03-2020, 09:10 AM Go to last post
687 1,265,509

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 06:27 PM
23 Pages
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09-30-2020, 06:31 PM Go to last post
678 716,219

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 06:00 AM
3 Pages
1 2 3
09-08-2020, 09:44 AM Go to last post
80 273,053

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 06:55 AM
32 Pages
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09-01-2020, 05:52 PM Go to last post
956 858,252

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 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 2,627,949

Hypertrophy program wanted

Basically coming from coolcicadas PPL, I feel like something new. Any other popular programs on this forum? I was looking at a thread that had a chit ton of links but most pages were deleted, sorry for the generic post

kauseemcee‎, Yesterday 11:37 PM
Yesterday, 11:37 PM Go to last post
0 101

Program Check/ Farmer's Carry Programming

Was originally just going to ask about the farmer's Carry. How you program it, how long it takes to recover from it, etc. I decided to throw up my whole plan so it can be judged and commented on. I'm planning this: Lower-Body Strength A ( Sometimes this day is for heavy deadlifting and even...

360365LAWS‎, 10-20-2020 03:36 PM
Yesterday, 10:24 PM Go to last post
7 332

Lightbulb Driving 30 minutes everyday to my nearby gym!?!!

Should I just go ahead and drive to a gym that’s 30 minutes from my house everyday!!?! I love bodybuilding and don’t want to ruin my progress with my coach but at the same time I’ll burn through gas like crazy since I’m training pretty much everyday and I’ll have to sacrifice a lot more gym time...

Kev331‎, Yesterday 07:42 PM
Yesterday, 10:02 PM Go to last post
3 137

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 08:47 PM
5 Pages
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Yesterday, 08:21 PM Go to last post
135 14,445

guinea pigs looking to assist

I'm to the point where I want to help others however I can. I figured by volunteering to undertake workout programs or whatever could be a fun way to do it. Some background: I am a 34 year old male who is active duty military, so I am generally in good shape. I have completed 2 half marathons...

andersonpc‎, Yesterday 02:28 PM
Yesterday, 07:17 PM Go to last post
3 164

Upper Lower/PPL/531???

Hey everyone been a long time since I've been on these forums. I've been poking around looking for a new routine. Ive been using FitBod pre pandemic for a year but now that I'm back in an actual gym I want to get back to something that's more intense. In the past I've done Upper/Lower, PPL,...

Amnak‎, Yesterday 06:29 PM
Yesterday, 06:46 PM Go to last post
1 97

Workout length

Hey everyone! I've been trying to get into shape and i have made some progress during quarantine but, I have limited equipment and it feels like my workouts are getting longer and longer. The max i have spent is 2 hours but I'm averaging at 1:30-1:45. I'd like to keep it at an hour or 1:15...

booster232‎, Yesterday 04:50 PM
Yesterday, 05:20 PM Go to last post
4 167

High Resting Heart Rate and Overtraining

Could an elevated resting heart rate be an indicator of overtraining? Thinking of swapping out workout volume for some low intensity cardio this upcoming week to clean up some of my gains during a mass gaining phase and see if it brings down my heart rate. It's been in the mid 90s to low 100s.

pinfante‎, 10-16-2020 02:48 AM
11 1,068

Training a muscle every day for 30-60 days

There are a million articles out there with "I did 100 pushups every day for 30 days and this is what happened." Clickbait BS. But I saw this article on and it got me thinking: Cliffs is that if you...

colontos‎, 10-19-2020 04:05 PM
Yesterday, 04:48 AM Go to last post
11 650

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 02:00 AM
20 Pages
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Yesterday, 03:26 AM Go to last post
594 148,136

Post Med (Ai) Research - about your workout & injuries

Greetings, I am 4th-year Medical Student and a lifelong athlete. I am on a mission to create a virtual tool that would be a gem for individuals like you and I - who wish to extend their time in the gym and maximize performance in their sport, all while mitigating risk of injury. I...

igorsavchuk‎, 10-19-2020 03:33 AM
Yesterday, 12:56 AM Go to last post
5 537

Need help turning my routine in strength/hypertrophy

Pull (1) Deads 5x5 started (not doing deads rn cause of injury so maybe another back exercise for now?) Pull downs 3x8 Seated rows 3x8 Rear delts flys 3x12 Barbell curl 3x8 Incline curl 3x8 Shrugs 3x10 Push (1)

michaelv92‎, 10-20-2020 10:15 AM
Yesterday, 12:07 AM Go to last post
21 494

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
2 Pages
1 2
10-20-2020, 04:31 PM Go to last post
43 5,060

Smile Need a workout program recommendation

Hey, i have been working out for like 5-6 years. I have taken some breaks, but it was not more than 2 months for like 3 times or so. Now i have been stuck with my physique for the last 2-3 years and havent made any noticeable progress, because i was not serious about it, so i didnt make sure my...

DominicAZ‎, 10-20-2020 01:36 PM
10-20-2020, 02:28 PM Go to last post
2 281

Is my Chest/Back, Legs, Shoulders/Arms split alright?

I used to be on Cooclida's PPL but I decided to switch up the muscles to do something novel. I find this to be fun and I don't have issues progressing on my compounds (be it in reps or weight). Chest/Back - Bench 3x5 - Row 4x8 - Incline DB 3x8 - Pulldown 4x8 Legs - Squat or Deadlift (I...

Odifududix‎, 10-20-2020 10:05 AM
10-20-2020, 02:11 PM Go to last post
14 426

Am I working too much on the same day?

I’m 16 and I’ve been working out for a couple of years, albeit with a lot of interruptions because life gets crazy. I didn’t really get into the technicalities of lifting until a year ago, when I started learning about splits and specific types of training and everything that goes along with it,...

QuillLifts‎, 10-20-2020 10:13 AM
10-20-2020, 10:45 AM Go to last post
2 277

Exercise Selection

How many exercise variations are you doing per muscle group per week? How often do you vary them. For chest for example: At a minimum should you be doing flat bench, some type of incline, some type of flys, and dips or decline? Thats 4 exercises

pinfante‎, 10-20-2020 08:05 AM
10-20-2020, 09:54 AM Go to last post
10 386

its my goal too ambitious 1st yr?

Hello all. I'm gonna start gym and I really wanna know If my goal its possible on this team, also I have some doubts about workout program and nutrition mostly. My stats currently are 27 years old, 129 lbs and 5'9'-5'10 tall. I used even to be skinner when I was younger but in the last years I...

Eternal13‎, 10-20-2020 07:33 AM
10-20-2020, 09:51 AM Go to last post
5 415

How often do you guys change programs?

Just curious. I know a lot of dudes who will switch between a PPLPPL split and 3 Day 5x5 every now and then.

schoolstrength‎, 10-13-2020 02:20 PM
10-20-2020, 07:29 AM Go to last post
13 1,294

Is this enough?

I am still newish to working out and recently changed up the way I workout but was wondering if it is enough? My program right now is I workout everyday but I do 2 body parts per day. I do chest/triceps, legs/back, and biceps/shoulders (so every body part will get 2 days rest). Abs I try to add...

CoryJWil‎, 10-17-2020 10:13 PM
10-20-2020, 02:01 AM Go to last post
7 791

Training Split, only 1 day to go to the gym

Hi guys, I'm starting to go to the gym again despite having my own adjustable dumbbells and bench. However, my parents don't feel comfortable with me going more than once a week because of Covid and I respect that. I have dumbbells at home, the only thing is I don't have a squat rack or a barbell...

userO89RVUHORKQ‎, 10-19-2020 05:10 PM
10-20-2020, 01:29 AM Go to last post
5 439

Rate my workout program

Hi guys, I have been training since almost one year. I started at around 30% BF. Now am around 12% and i am switching for new training program for mass. Please rate my program. Currently i am training at home because all gyms in my area closed. All workouts 4 sets 12,10,8,6 Chest/Triceps:...

aloih22‎, 10-18-2020 01:33 AM
10-19-2020, 11:20 PM Go to last post
6 766

Leg specialized program

Any thoughts on something like this. Day 1 Quad Heavy Day 2 Push upper Day 3 rest Day 4 Hamstring Heavy Day 5 Pull upper Day 6 rest Day 7 Legs Hypertrophy Day 8 push upper

amiller8185‎, 10-18-2020 09:30 AM
10-19-2020, 06:58 PM Go to last post
23 1,055

Sets Per Week

How many total sets per week are you doing? I never really paid attention to that but excluding any type of ab work i totalled 193 over the past week. This includes compound and isolation exercises. I do go 7 days a week and work each muscle group 1 1/2 times per week as in 1 high volume day ad 1...

pinfante‎, 10-14-2020 10:35 AM
10-19-2020, 03:36 PM Go to last post
25 1,637

Small guy wants to gain muscle and size

Little about myself: I would classify myself as a hard gainer 29yrs old 5'9" tall 160lbs 14" biceps relaxed 15" flexed 38" chest 7" wrists

Andyb333‎, 10-19-2020 07:09 AM
10-19-2020, 03:22 PM Go to last post
2 503

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