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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
125 Pages
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3,748 510,387

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
14 Pages
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Today, 10:27 AM Go to last post
414 97,156

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
81 Pages
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2,405 516,857

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
21 Pages
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Yesterday, 03:10 PM Go to last post
609 676,737

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
13 Pages
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05-18-2017, 03:56 AM Go to last post
368 118,641

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 1,470,883

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 39,874

"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 07:03 PM
172 Pages
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5,135 753,190

Question Input on chest routine??

Hi everybody. I was looking for feedback on my current chest routine. Am I doing too many sets and/or overtraining? I have a shoulder issue so I need to use ISO machine for presses, but.... 3 x 8 wide bench press 3 x 10 Incline press 3 x 12 db flies 3 x 12 db incline flies 3 x 12 db...

joes_dad‎, 05-14-2017 10:06 PM
Today, 06:26 PM Go to last post
11 2,125

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
33 Pages
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967 80,268

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
20 Pages
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Today, 06:07 PM Go to last post
598 92,642

Age 55 male.How to exercise for energy and feel/look good.

Hi folks, I'm a 55 year old male. I work in construction 3 or 4 days a week and I'm in Ok'ish shape. Recently I set about to get fitter and lose some fat. I work out on weights and ride my bike, not using any particular system. More a case of I do my construction work and then depending on...

humandave‎, Today 03:59 PM
3 60

Is Fitness Blender HIIT really HIIT?

The debate surrounding HIIT seems to be never ending- specifically, how long it should last. I've heard every opinion out there, and quite honestly I don't know who to believe. One source will claim that "true HIIT" should not be sustainable for more than a few minutes for the total workout,...

Brightlark‎, Today 05:11 PM
1 40

iOS app to track workouts

What app do people use to track their workouts? I have been trying Strong and Rep Count but dont like either

omer46‎, Today 01:20 PM
Today, 05:39 PM Go to last post
2 92

Recommended fitness plan

Hello everyone, I was wondering if anyone can recommend a fitness/workout plan or online trainer. I've done some research and I can't quite find the program that is right for me. Just a little about me, I'm 23 and I've been working out for a few years now, my gym doesn't have the greatest equipment...

mckenzky‎, Today 02:56 PM
2 59

Help me choose/decide on these plans

I did post in keto section but no one replied. Hey guys, Been keto for 9 months now, lost 3 st and i am 19% bodyfat. I want to shift the last 4% and i have been given these 2 circuits. Circuit 1 REPEAT 3 times weights used are about 60% of 1 rep max Clean Press x20 Shoulder pushups x20

Dan098‎, Today 03:26 PM
Today, 03:26 PM Go to last post
0 84

Sets - Just How Many?

Thought I'd start a thread. Sets, just how many are really beneficial. First time at the gym? I recommend no more than two sets at each station. Build yourself up to three, shouldn't take more than a few weeks. Once you've reached 3 sets it's time to set your goal to 5 sets. Five sets, hmph,...

weightpile‎, Today 11:44 AM
4 124

Gains without a gym?

Hey all. First time posting. Haven't worked out in a while, and when i was was doing it without going to a gym. Looking to get back into the grind, but want more gains. Around 2008-2010 i followed P90X/Insanity, and got decent results, but mostly just slim/toned. I want a more muscular build, but...

Leo2883‎, Today 11:51 AM
Today, 12:47 PM Go to last post
3 121

What routine would you recommend for targeting muscles twice a week?

Hello, I'm doing Fierce 5 Upper/lower spli at the moment and I though I'd start a different routine now. I'm looking for another routine that targets muscles twice a week. And only 3 or 4 workout days a week. I'd appreciate your help.

lemonpopper‎, Today 08:23 AM
Today, 12:46 PM Go to last post
4 151

Which is best for fat loss?

Couple questions here and need some feedback. I am trying to lose some fat. As of right now, I follow the RP diet if any of you have ever heard of it. As well as that, I also lift in the morning. (Olympic lifting to be exact on Mondays, Wednesdays, and Fridays and on Saturdays, I go to the gym and...

Monttez2018‎, Today 12:26 PM
1 67

Home routine with barbell/dumbell

Hi guys. I recently started getting back into fitness and I want to lose weight. I have a barbell and dumbells with enough weights. I was searching on the internet for routines for days but I just can't decide which one to pick. I think I have fallen victim ro paralysis b overanalysis and I...

boyboyboy‎, Today 07:37 AM
Today, 12:41 PM Go to last post
2 140

Advice needed

Hello everyone, I'm 30 and I'm 170lbs 6'2" and I've never really been able to put on pounds I think it's because I don't know the best way to go about it. My goal is to put on about 30 pounds but I want to be "built" and at the same time have the stamina to run a 5k. I'd like to meet my goal...

Bayou13‎, 05-20-2017 05:13 PM
8 269

What workout program would you recommend for an intermediate 40+ yr old lifter?

Looking for a full body work out program. Currently on a version of DUP but looking for other suggestions.

diesel350z‎, Today 10:19 AM
Today, 11:16 AM Go to last post
1 70

Hows my routine?

My routine basically is a 3 day split but I'm not quite sure if it is a well rounded routine. Here it is: Legs/shoulders Squats 5x5 RDL 3x8 *Bulgarian split squats 3x5 *Calf raises 3x8

Westford‎, Today 10:06 AM
Today, 10:06 AM Go to last post
0 42

Small muscles

So I know that following a strict plan (weight, tempo, exercise choice etc) for compound lifts is important to do since changing up a routine too frequently will hinder progress. But does the same principle apply for exercise selection for smaller and more aesthetic related muscle groups, such as...

KottigainZ‎, Today 08:11 AM
Today, 09:03 AM Go to last post
1 78

My current routine, Please help/give suggestions.

Thanks in advance for any help. I am a 33 year old male. I weigh 193 pounds as of today. I was never the most athletic person in the world. For about the past year or so I have been thinking about and trying to take my health more seriously. I want to be fit and feel good. I slacked off during the...

mercury228‎, Today 08:40 AM
0 101

strength and conditioning camp

So the strength and conditioning camp is everyday mon-fri for 2 hours. 40 minutes of weight, 40 minutes of speed, and 40 minutes of agility. The order is unknown but will this make me stronger at all? or will it only destroy my muscle? My main goal is to gain muscle and be fit at the same time. I...

loli000333‎, Yesterday 08:37 PM
Today, 08:36 AM Go to last post
2 140

Question High BF% / Low Lean Mass.....where to start

So ~1 year ago I had an 8 level spinal fusion. Since then I have crushed PT and even ran a half marathon in Feb. With that achievement completed, I want to start building muscle again. I have made great strength gains the last 10 weeks but bodpod suggests no gain in lean mass(biggest mystery of my...

xfactorjw‎, 05-10-2017 09:17 AM
5 289

Is this a balanced routine?

Hello. I've been working out for about 2 years now. I'm trying to gain much more muscle mass. I been on Fierce 5 upper/lower split for some months now and I thought I'd start a new routine. I found a full body routine from a fitness channel on YouTube. Before I invest time in it I just wanted to...

lemonpopper‎, Yesterday 09:15 PM
3 209

Question How Do I Get Better Abs?

Hey! I recently just finished off a large bulking phase (lasted me about 2 months). I gained 15 pounds and went from having a decent 6 pack to now having just a 4 pack with no visible abs at the bottom. Can someone point me in the right direction? I plan on leaning up a little bit here, not too...

Zeblikin‎, Yesterday 05:33 PM
5 640

new workout routine

so after a chat with a few of you guys i felt very welcome ,i have taken some of your advice well all really i can only do split workouts due to work and kids so today as its the start of my workout week i tried a different approach as its Sunday its chest day for me so i done 1 set 20kg x...

frankyryan‎, Yesterday 08:40 AM
3 190

How to combine callisthenics with gym?

My work doesn't allow me to work out regularly 3 days a week with one day inbetween the sessions. I work from 10AM to 10PM, week one monday, tuesday, then friday and saturday, on sunday I work to 6PM. Week two it's just wednesday and thursday. Unfortunately I can't go to gym in the morning...

MasterDeBunker‎, Today 06:20 AM
0 102

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