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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 08:53 AM
264 Pages
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12-04-2019, 07:55 AM Go to last post
7,910 1,155,567

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
32 Pages
1 2 3 4 5 ... 32
11-30-2019, 11:57 PM Go to last post
940 635,063

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
99 Pages
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2,942 899,097

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
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11-11-2019, 05:58 AM Go to last post
665 526,414

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
1 2 3 4 5 ... 23
10-29-2019, 11:49 AM Go to last post
681 1,083,984

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
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09-06-2019, 01:41 AM Go to last post
72 160,925

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 44,256

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 2,341,467

Are there muscles more important than others?

I’ve heard a lot of times things like: train your glutes for speed, your hamstrings are the most important muscles for speed, train your core for stability, your posterior chain is the most important for athletic performance. I actually believe that all muscles are important for athletic...

Alexlarex‎, Today 08:38 AM
2 66

Max lifts during deload/rest week?

This week is the last week of my bulk before transitioning to cutting. Been using Fierce 5, last deload was 10 weeks ago. Want to do one week of rest in between bulking and cutting. Was wondering if I'd still get the benefits of a 'rest' week if I do a 1RM session next week (squat, bench, deadlift)...

MedicalAuthor‎, Yesterday 11:18 AM
9 448

Programme thoughts

Hey guys, just abit of background. I'm not exactly new to lifting but definitely still a beginner and wanted thoughts/input on what I'm currently running. Squat 3x5 Overhead Press 3x5 Pendlay rows 3x5 Bench press 3x5 Deadlift 1x5 (every other workout) Ez bar curls 2x8/10/12 Running this...

Mynameisaaron‎, Today 03:15 AM
2 154

High lactate + CK in blood from hypertrophy training?

Hi I got a blood test done recently due to an unrealated visit to the ER. I was informed I had high lactate (lactic acid) and a CK of 1078. I asked the doctor if it could be related to exercising at the gym. He promptly said "No as you are obviously not a pro athlete" then went on to admit he...

maia249‎, Today 02:19 AM
Today, 07:39 AM Go to last post
3 170

Sauna's, Steam Rooms, and Hot Tubs: Do they do actually do anything?

I've recently been using all 3 pretty regularly after working out since my gym offers all of the above at no extra cost, but do they actually do anything or help with recovery? Sure they feel nice, but am I actually doing anything productive? Any literature on any of this, or is it mostly...

Badger94‎, 12-03-2019 04:25 PM
Today, 05:53 AM Go to last post
10 821

Transitioning from a high volume/frequency routine to a lower vol/freq one

The eternal question: will I lose my gains? Same style routine (U/L). Not low volume, just lower.

Xpiro‎, Today 02:14 AM
Today, 04:24 AM Go to last post
14 264

Post Is my workout good?

Hello guys my name is Daniel and i am 15 yo and i start going to gym 4 months ago. i just want to know if my new workout is good and my volume is enough. So i have a PPL workout .Push and Pull 2 times a week. So my workout is like this. Monday-Chest/Triceps/Shoulders INcline bench press x4...

n8x2c8qgqgn‎, Yesterday 12:30 PM
Today, 03:38 AM Go to last post
1 320

Smile workout duration for adults

Dear Gents, I am 55. Good but average workout experience at my 20s and 30s then a break for many years. Restarted 3 years ago. My BMI is 25,4. Body fat 16%, visceral fat 12.8. Cardio exercises 3 weeks per week at a moderate level. Duration 30 minutes. 2 times per week muscle building...

Ymammad‎, 12-04-2019 06:57 AM
Today, 02:16 AM Go to last post
12 773

Is this a good Upper/Lower split?

Hey Guys, long time reader, first time poster here. I’ve been training for about a year and a half now, and have noticed I’ve hit a bit of a plateau. I’ve always trained with a variation of the bro split. I’ve decided to give an Upper/Lower split a try and see if I get better results. Was just...

CheerzBro‎, Today 02:12 AM
Today, 02:12 AM Go to last post
0 123

Angry weigtht loss question

Hello guys, so i weight 240lb. I now have decided to to train my way down to 180lb. I did my research and found out daily calories intake a day is 2300 to lose 2lb a week. but honestly i cut it down to 2000 calories. I have been going to the gym for the past 3 week running on a treadmill for an...

karim728‎, Yesterday 09:13 PM
4 225

Arrow Need a 4 Day Push Pull routine (DUP maybe?)

Can you anyone help me find a good 4 Day Push Pull routine (with leg exercises on each day) My main goal is hypertrophy but I also want to get stronger obviously. I'm thinking of doing a DUP style program because I am going to stall on linear progression soon :D

905letters‎, Yesterday 02:27 PM
2 288

Feedback on my new routine split.

I wanted to do something similar to a 6 day PPL but thought it'd be nice to break it up a little differently. So I made what I'm gonna call a HLV split (Horizontal, Vertical, Legs.) I'm sure it's been done before, but I haven't seen it. I figure I would have more juice if I split bench up from...

StillbornSoul‎, 12-04-2019 11:48 PM
Yesterday, 11:16 PM Go to last post
1 480

Workout programme thoughts

Hey guys, just abit of background. I'm not exactly new to lifting but definitely still a beginner and wanted thoughts/input on what I'm currently running. Squat 3x5 Overhead Press 3x5 Pendlay rows 3x5 Bench press 3x5 Deadlift 1x5 Ez bar curls 2x8/10/12 Adding 2.5kg/5lbs to each exercise...

Mynameisaaron‎, Yesterday 01:24 PM
Yesterday, 10:34 PM Go to last post
2 313

Post Moving on from Vikings (Plan Review)

Hello! I've been lifting for 3 year now, and for the past 6 months I had been following the Vikings 5 day ULPPL routine. TBH it's starting to get a bit monotonous now. I'm definitely seeing gains, but would like to try something new. I developed a progressive routine and would like to know your...

antonyjohne‎, 12-04-2019 07:48 PM
Yesterday, 09:49 PM Go to last post
3 526

Need help finding a 4 day routine

I am a natural lifter and am looking to find a 4 or maybe 5 day routine that is either Push/Pull or Upper/Lower focused. I am currently following the Fierce 5 4 day Upper/Lower routine, but am looking for a change. I am 6’2 and weigh 195 lb. I am really looking to widen my upper back.

beq1991‎, Yesterday 07:33 AM
Yesterday, 09:41 PM Go to last post
5 422

Question Texas method program build up

hello guys I'm a 19 years old powerlifter, iv'e been into the powerlifting for a year or like a year and half I have competed 2 times My first cometition was good, i was 84kg My records were 170kg squats 190kg deadlift 90kg bench press And my second cometition i've only competed in...

aiham122‎, Yesterday 07:14 AM
Yesterday, 08:49 PM Go to last post
6 488

Need Direction

5 years ago, I attended the gym religiously, but was suddenly hit with a back condition and was forced to 100% cut out the gym (doc's orders) For the next 4 years, my weight kind of cruise controlled with a slight uptick This last year, it went up SIGNIFICANTLY to ~170 lbs (up from 150) ...

qqoo‎, 12-04-2019 11:55 AM
Yesterday, 08:44 PM Go to last post
1 407

Trying to lose weight, looking for a program - police academy soon

Going to the police academy in a month. I'm currently running every 2-3 days but only for about 2 miles. I'm around 210 but out I can I'd like to try to 200. It's not necessary but it would make all the cardio they are going to make me do allot easier. I was wondering if anyone has any...

CCtheBEAST‎, Yesterday 08:19 PM
Yesterday, 08:34 PM Go to last post
2 210

Post Looking for a workout routine in prison

Hi I'm new to this site and have never done any physical training before. I am fairly skinny but have some fat around my love handles. I am currently in prison in a 3rd world country and want to start training as best as I can. There is no gym though. All I have is my cell which is a plain...

JuniorCigano‎, Yesterday 02:51 PM
Yesterday, 04:53 PM Go to last post
7 371

Wink Squat progression question

Hey everyone and thanks for taking the time to read this. I'm a 250 lb male (still working on body composition) 30 years old, 6'3, been lifting "seriously" bout a year now, my first 6 months were just messing around with no direction. Chest and bis with more chest and bis baby. I'm currently...

ironfluff‎, 12-04-2019 08:42 PM
Yesterday, 04:19 PM Go to last post
3 519

German volume training, how is it possible?

I was looking into high volume and found this "program" (more of a rep scheme) called German volume training. 10x10 with 90" rest and slow eccentric phase. Several days rest before going again. This one girl in my gym just completed a contest and is doing the 10x10 thing now also. My question is...

jademonkey‎, 12-04-2019 05:56 PM
Yesterday, 03:22 PM Go to last post
7 700

Smile Bulking routine????

So I’m fairly new to bulking and consistently going to the gym. It’s been a little over three weeks since I’ve started going to the gym and hitting my macros consistently. IM 5’7 starting at 170. A little bit of a skinny fat complexion.. I use rivalus clean gainer protein shake after my workouts...

Kev2200‎, 12-03-2019 06:46 PM
Yesterday, 01:31 PM Go to last post
5 813

Question Anyone tried Sumeet Sahni's workout plan?

Hey guys, I'm interested in finding out more on SumeetFit's workout plan as her clients lose their waists so quickly in just 8 weeks. There's about 2 reviews on her plan able to be found online but she's had hundreds of clients. I'm sure she has some legal copyright in place so nobody can talk...

peanutjsando‎, 02-27-2019 10:18 PM
Yesterday, 12:15 PM Go to last post
13 5,382

That lousy feeling when...

You finally video your form and it is clear to see your squat is not quite at parallel. If anyone recalls I had a thread a month or so ago posting my progression on F5. Well, scratch the 330 lb squat. Turns out I was about three, maybe four inches from parallel once I videoed it. And what...

Hutrapper‎, 12-02-2019 08:28 AM
Yesterday, 08:56 AM Go to last post
12 1,232

Complete program

Hi. So I'm looking for a program that focuses on every part of each muscle of the body equally. For example, one that has exercises for all 3 heads of the triceps, all 3 sides of the shoulders, every part of my legs, every part/ side of my biceps, etc. Something more advanced that can create a...

BBryan098‎, Yesterday 08:08 AM
Yesterday, 08:25 AM Go to last post
2 382

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