Forum: Workout Programs

So here I am after six months of cutting 5 feet 10/177 cm , going from 159 lbs/72 kg and about 22% bodyfat to 132 lbs/ 60 kg and about 12% bodyfat (basically from skinny fat to skinny). I'm ready to go on a lean bulk slowly upping my calories each week, till i start gaining weight. I know i...

Hey guys…..hears the low down…….I’m male,32yo 5’11 210lb…..Started lifting at 22yo 127lb…..been off and on but been super cereal past 2 years…..my job is 12h shifts and I hit 15-25000 steps a day their……right now I’m on a cut eating 4 cups skim milk,4 packets oat meal,and 12oz cooked and drained...

I understand everyone here is strongly against bro splits, especially for beginners, but I have tried both upper lower and full body before, and find myself lacking in motivation. Bro splits do seem kinda fun. Any help?

Is there any need to program load with percentages for compund lifts? Like in strength programs where you often have a percentage of 1RM to lift. Does just a rep range and a RIR/RPE goal be fine for hypertrophy? For hypertrophy, does it matter if you plan your progression reactively vs...

Hey guys. First time posting. Ive been working out for abit managed to drop 22lbs now i am at 226.6lbs for a couple of weeks now cause of inconsistent diet but trying to get there Ive been training the wrong way, PPL. Which I know with my numbers aint the best way. I dont wanna do FB cause I...

Hello folks, I've been training for 2 months now in my home gym i bought, it's not the best but it was what i could get. Until now I've been doing split workouts for 3x12 but I have been reading that as a beginner i should be doing full body workouts. I will be uploading a picture with the...

Hey guys, I'm currently doing Fierce 5 novice routine with allowed deadlifts, leg curls, and pull up substitutions in workout B Workout A Squat 3x5 Bench 3x5 Pendlay Rows 3x8 Face Pulls 3x10 Calf raises 2x15/Skullcrushers 2x10 Superset Workout B

I do a 6 day split. I have been lifting 9 or so months and I have seen some good results. However, I have noticed people have said on internet I should be exercising each muscle group 2x per week. I haven't done that since lol. I've been doing each muscle group once per day and core 3x/week. People...

My goal was to get lean and maintain muscle/strength. I basically ran a legs, chest/shoulder/tri, rest, back/bi, rest and repeat split to maintain a decent volume and frequency while keeping the workouts shorter. I’m currently down to a 31 waist. Starting to look weaker in clothing lol. Might need...

Hello everyone I can only hit gym twice a week at the moment 25 y.o., 188cm tall, 70kg, 14/16% fat. A month ago, my trainer used to make me do two different "packs" of workout: shoulders, back and triceps one day, and legs, biceps and chest the other. 4 exercises per muscle group aprox. 6...

Hi guys, I appreciate all your help on this forum so far! I have been doing the fierce 5 programme (intermediate) now for a good 10 months but I have reached a point where my lifts have stalled, the only exception is leg press and deads, deads due to improper form and dialing weight waaaay...

How many exercises and sets configure an intermediate training on a split routine? I know different people have different bodies and limits. I am just asking, considering I am looking into more weight and lower rep count (6,8,10,12), in very general terms, how many exercises and sets should I be...

Hey Guys, So been a fat man my whole life, highest was 110kgs(242lbs). Lost weight somehow and in 2019 weighed 78kgs(171.6lbs), started lifting 3x a week following SS then F5 novice and got to 60kgs(132lbs) in 7-8 months. Now over lock down ballooned back up (GYMS were closed) to...

Hi folks, glad to be here. I have 2x50 adjustable dumbells and a weight bench. The one I got is a cheap amazon basics one, did I mess up by not getting an adjustable one for incline exercises? But yeah I want bigger arms and chest, some abs for sure. I don't do legs since I skateboard and that is...

Hey, i would like to ask for a good 5 day workout program, im a 17 year old swimming athlete but with low muscle, i have been training at the gym for over a year now i see a lot of progress but i would ask for some help for a 5 day routine. I usualy did gym training on monday, wednesday and...