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Forum: Workout Programs

What workout is best for your goal?

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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
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Today, 12:52 PM Go to last post
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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
3 Pages
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Yesterday, 01:39 PM Go to last post
77 5,605

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
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11-21-2020, 09:03 AM Go to last post
680 734,281

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
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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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10-23-2020, 09:05 PM Go to last post
688 1,283,525

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
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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
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Upper/Lower, no progression in some exercises

I do an upper lower split, upper body day consisting of Barbell flat bench press, lat pulldown, barbell overhead press, barbell bent over row, ez bar curl, ez bar skull crusher and cable rear delt fly I get stronger every workout on the bench press. About one rep more every workout, and add...

drunkenmaster1‎, Today 07:42 AM
5 193

At home workouts

Hey guys, I was just wondering if anyone had any links or tips for creating a workout at home , thanks.

MiByrne‎, 03-24-2013 12:16 PM
Today, 01:39 PM Go to last post
15 1,298

Lightbulb HELP NEEDED! Regarding my current workout

Hi everyone Could really do with some help on my current workout, so many thanks in advance! :) Context: I've been invited to a pool party for New Year's, so the pressure is on! I know I shouldn't be so vain -- it's stupid -- but I can't really help it, either. I've attached two pictures...

Joshjosh87‎, 11-04-2020 07:20 PM
Today, 01:37 PM Go to last post
6 844

Thumbs up 17 y/o with fast metabo: how to get big ?

Hey there, I’ve been working out for 7 months now and am pretty satisfied with the result. As a 17 y/o guy with a fast metabo, I just wanted to know the way to get BIG muscular. I just don’t want to keep working out for years to end up having a muscular but still skinny body you know ? Should I...

Masaaassa‎, 11-09-2020 03:23 PM
Today, 01:00 PM Go to last post
17 882


I'm doing this 22 program to help me do a pull up. Should I be doing other workouts or should I just focus on this and cardio. I tried doing his day 4 core workout but couldnt do it properly maybe because I did squats day before lol. Any suggestions

ronaz89‎, 11-11-2020 02:13 PM
Today, 12:59 PM Go to last post
2 696

Bigger arm muscles via more Sets - but what is a 'Set'?

Googling the subject, I can find articles stating that optimal amount of weekly sets is 12, 15, 20, 25 and even 40. But they only ever really say.... 'Sets'. A Set can be 1 rep of 1 lb. I'm scatching my head from reading these articles, thinking I must be missing out on the rest of...

mattkw80‎, 11-16-2020 07:44 AM
Today, 12:57 PM Go to last post
12 1,212

Muscle maintenance

Hey guys, First time posting here, I've been consistently lifting 5 days a week for the past 7 months and have seen a lot of gains. Over the past month however I have been very busy and only been able to hit the gym 2 days a week, but have been going for around 2 hours and have hit every muscle...

hutchh‎, 11-17-2020 02:10 PM
Today, 12:56 PM Go to last post
4 881

Help With Program Variation

Hey A tiny bit of background info about myself - This is my 1st ever post to the forum. I am a 35 year old male based in Ireland. I am 170cm tall (not the tallest) and weigh 79kg currently. I had a dexa scan 3 months ago which returned a body fat estimate of 8.2%. This seemed slightly low to me...

Franbot312‎, Today 07:24 AM
0 123

What to do after starting strength. seeking guidance

Looking for some guidance on the next step. I am 25 years old, 170ish lbs and I am 5’10. Been lifting since I was 18 and have made some decent progress but nowhere where I want to be. In the past year, I took lifting more seriously and got on Rippetoe's Starting strength program. I went from 155lbs...

bmelec‎, 11-19-2020 11:06 PM
19 1,037

Question Bodyweight workout program - suggestions?

Hello everyone! Can anyone suggest me a bodyweight workout program, or where I could find some great ones? My goal is - bulking, building muscle. I can workout 7 days per week if that's recommended in the workout. My stats: Height: 193cm / 6'3ft Weight: 83kg / 182 lbs ------------------------...

HellCow‎, 11-10-2020 03:09 AM
Yesterday, 10:01 PM Go to last post
7 1,259

Any advanced lifters have a decent full body workout (3 days a week?)

Not recovering very well from PPL anymore, I was lookin g at this one from Paul Carter Any recommendations? Thanks in advance

kauseemcee‎, 11-19-2020 12:47 AM
11 1,005

Help me pick a new workout program!

I'm 6ft 1 weigh 195lbs 19% body fat....I have been working out on and off for a few years mainly running my own programs (I know prob not the best idea) anyways im currently doing push pull legs and ive done fierce 5 full body before.... I'm looking for a plan that is strength based for main lifts...

Moose1389‎, 11-21-2020 02:40 PM
Yesterday, 08:30 PM Go to last post
13 663

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 09:47 PM
11 Pages
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Yesterday, 04:47 PM Go to last post
319 33,288

Smile Morning Excercises Routine for Girls

Hi guys, Could you please help me to In.

squat777‎, 11-21-2020 11:32 PM
Yesterday, 11:00 AM Go to last post
1 299

Replacing back squat with front squat (scoliosis)

Hey everyone. I have mild scoliosis (due to a short leg) but my physio insists I can still back squat if it doesn’t cause pain. The issue is that as soon as I go moderately heavy (<10 reps), I can’t maintain stability in the back squat. The scoliosis has caused uneven shoulder blades so the bar...

tigerclaw82‎, 11-20-2020 05:10 PM
Yesterday, 10:58 AM Go to last post
9 622

Deloading, 1 hard set

Only one hard set of each exercise, same intensity and rep count. Anyone have any experience deloading like this? Thoughts, worth trying?

Xpiro‎, 11-21-2020 11:02 PM
Yesterday, 09:22 AM Go to last post
20 536

Am I over doing it?

I started working out again in June. I was in pretty good shape up until I was 28 when I broke my hand and then subsequently injured my neck which plagued me for 5 years. I also got sober. When I started working out, my 1st workout was 2 sets of pushups 15, and then 10, and a similar amount of...

WhichWay2TheGym‎, 11-20-2020 09:15 AM
11-21-2020, 09:34 PM Go to last post
6 623

Where to pick back up with 5x5s?

I got pretty far into the 5x5 workout (only 5 or so weeks left out of 12) but I ended up hurting my knee last Friday (13th of November) and I am going to take the rest of the week off since it still hurts a bit. I am continuing with every other exercise except squats. Where should I pick back up...

Shimboli‎, 11-17-2020 04:40 PM
11-21-2020, 04:47 PM Go to last post
4 966

Asymmetric full body training with dumbbells and power bands

Hi, first poster here. As I got stuck and would be working at home for a while, I decided to go back to exercising with dumbbells and a weight band. Due to left thoracic scoliosis the defect in posture, I am looking for asymmetric exercises and stretching exercises. Of course everything using the...

bestio‎, 11-21-2020 02:26 PM
11-21-2020, 04:12 PM Go to last post
2 345

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 03:00 AM
21 Pages
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11-20-2020, 07:08 PM Go to last post
624 165,016

Insanity Programme - Is it Making Me Ill?!

Hi all, I started the Insanity programme about 3 years ago and got great results... I really enjoyed it! However, I never followed the diet plan and just continued to eat my healthy, normal diet. I stopped and tried various other things but during Coronavirus lock down I took Insanity up...

Salboo‎, 11-20-2020 08:32 AM
11-20-2020, 12:44 PM Go to last post
5 544

Bodyweight exercises arrangement

Hey guys, first time poster here. Since I’m in lockdown and will be working from home for some time, I’ve decided to get back into bodyweight exercises (push ups, sit ups, squats, pullups). I’m sure this question has been asked in many different variations in the past, but I’ve been wondering how...

walterwhites‎, 11-20-2020 02:11 AM
11-20-2020, 08:01 AM Go to last post
6 615

Full Body - A/B/C Workout for old boys what you think?

Over 50 - theory: Gradual Progression - reps, sets then weight. Garage workout - 6ft -95kg 209lbs (Stupid Long limbs really thin arms and legs) Kcals 1950 - 2200 average - 2000 - 160g-190g protein daily COPD/ASTHMA

Stormbitch‎, 11-19-2020 12:58 PM
11-20-2020, 04:42 AM Go to last post
6 663

Should I do AllPro or Starting Strength? + Why am I so abnormally weak for my weight?

I'm 6'1 157-160 pounds. I have a skinny lanky physique with really thin, long arms and legs and a short torso. I started strength training for the first time today after doing p90x on and off just to improve my basic health the last 8 months. Before that I was basically sedentary my entire life....

letskissbro‎, 11-18-2020 08:03 PM
11-19-2020, 01:01 PM Go to last post
20 960

Day on / Day off Vs Every day but half as much?

Currently I do Legs and Back/ day off / Shoulders and Chest / day off.. repeat. Workouts last around an hour/hour and a quarter. Is there any difference/benefit/detriment to doing a half hour every day, with no rest days. ie Squat and Deadlift day 1 Shoulders day 2 Back day 3 Chest day...

RowTheBoat‎, 11-19-2020 09:09 AM
11-19-2020, 11:32 AM Go to last post
5 654

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