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Forum: Workout Programs

What workout is best for your goal?

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    4,078 62,433

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
20 Pages
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571 163,563

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
83 Pages
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2,467 555,716

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
155 Pages
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10-16-2017, 06:19 PM Go to last post
4,630 599,606

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
14 Pages
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10-15-2017, 04:54 AM Go to last post
416 171,165

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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10-11-2017, 03:07 PM Go to last post
616 725,319

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 1,601,864

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 47,098

Novice numbers but progressing better with upper/lower why?

Everyone pretty much recommends a three day full body program for novices and I definitely acknowledge that for the vast majority this works and is ideal and the reasons why. What I cannot figure out is why I stall out on full body LP so much sooner than everyone else. So basically I decided to...

StillbornSoul‎, Today 12:29 PM
Today, 12:50 PM Go to last post
4 20

Rate My Workout

So I starting lifting and hitting the gym at the beginning of this year like February or March. I have really grown to look forward to my workouts, more lifting than cardio. Anyway I have completed a couple of the '' workout programs, like Gethin's 12 week transformation, Steve...

Welendowd‎, Today 12:30 PM
2 26

Twice a week full body routine for beginners

I want to start out that doing a 3xWeek routine is not possible atm so I will need to do a 2xWeek (tuesday + saturday) full body routine. Does anyone know a routine that should work for beginners? I know progress will be less than 3xWeek but it's still better than nothing :) Here's an adaptation...

KottigainZ‎, Today 11:32 AM
2 44

Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me. Monday: Pulling (Back/Biceps/Deadlift) - Deadlifts (3 sets) - Chins (3 sets) - One-Arm Dumbbell Rows (2 sets) - Close Grip Pulldowns (2 sets)...

TomMutaffis‎, 11-12-2009 06:12 AM
29 Pages
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846 517,020

Can you get big on 3 days a week?

As the title says.... Also been training nearly 6 years but work has been very busy so can't train as much.. Still trying to gain size!

BMC171‎, Yesterday 02:27 PM
Today, 12:17 PM Go to last post
11 350

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
38 Pages
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Today, 12:17 PM Go to last post
1,120 141,030

Weight Training Basics... for Women?

Hey all! I'm a dude who's been learning a lot over the past ~2 years about proper nutrition and exercise programs, and I've been making good progress in the gym and the mirror. Now, my girlfriend wants to get started lifting. Of course, her default is "I'm going to start working out... show me...

dirtyreyes‎, Today 08:35 AM
7 125

Question Thoughts on this 6 day program?

Let me just prefix this by saying that I trained using an upper/lower split for about 5 months before this. I am trying to build as much muscle as I can so I'm watching my diet pretty carefully. I have been trying this program for about 2 weeks, and I'm not sure if I like it or not. I normally...

1NoobGain‎, Yesterday 05:24 PM
Today, 10:53 AM Go to last post
6 163

Gym Trainer says I should do a hypertrophy focused workout Not Fierce 5

Today was my second day doing Fierce 5, and as a beginner with a severe case of ****arounditis I just chose it and planned to stick with it. I was doing Workout B, and when I got to Bicep Curls the trainer came over and showed me how to really do them with the cable and the right setup, which...

Loozelux‎, Yesterday 03:46 PM
Today, 10:25 AM Go to last post
28 512

Would be grateful for routines combining of bodybuilding and powerlifting

Hey guys,just to keep it short, male 1.80m/5'10'' 85kg/187lbs not high in fat%.I am currently trying to find a routine that combines strength and hypertrophy (powerbuilding?) having 1 year of lifting experience.Being a ''Beginner" i know that I should follow Starting strength or fierce 5 etc,but I...

GreekPowerOf300‎, Today 06:48 AM
Today, 10:21 AM Go to last post
10 159

Why do pro BB’s not use straight sets?

Most workout programs imply using the same weight for all sets of an exercise (I.e. not including warmup sets), yet if you watch pro BB’s like Jay Cutler, Phil Heath and Ronnie Coleman (even Arnie in old Pumping Iron footage) they increase the weight over several sets, do one “heavy” set and then...

taranradig2017‎, Today 08:15 AM
Today, 10:11 AM Go to last post
2 82

How is my program

Hey guys I just started lifting about 6 months ago for the first time in my life. It has been a great experience but im not sure if i am working out enough or too much. 1. heavy weight-upper body (chest back shoulder arms) 6-10 reps 5 sets 2. heavy weight - core and lower body (glutes,...

masteraster‎, Today 06:56 AM
Today, 09:30 AM Go to last post
3 134

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
57 Pages
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1,691 114,225

What to do now? New to forums pls help a newbie out

Hey guys. I started working out about 4 months ago and made some good strength gains. BP: 60--> 85kg Squat:90--> 130kg OP:40-->55kg I do deadlifts from time to time but i started around 80kg and now i can do 120kg. All those lifts are around 5-7 reps. Anyways, i started with the classic 3...

hamsy1‎, Yesterday 08:18 PM
Today, 07:02 AM Go to last post
4 127

Confused with so many different routines?

Hi I am new to this forum and working out. I started the gym about a month and a half ago, I was put on a full body program by the PT and have been doing that 3 days a week for the time I have been here. I have definately seen gains and my chest has improved the most, however I am really stuck...

Richyy95‎, Today 04:41 AM
Today, 06:34 AM Go to last post
2 122

Efficient full body every other day routine

Alternate between these two every other day: Workout A 3x8-20 Weighted Chest Dips 3x8-20 Weighted Chin-Ups 3x8-20 Squat (ATG if you can) Workout B 3x8-20 Military Press 3x8-20 Underhand Barbell Row

BeastAreMade‎, 10-14-2017 11:15 AM
6 Pages
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168 2,700

Looking for help getting and staying motivated

Hello, I’m looking to find a place to start and what to do after that to keep going with losing weight and getting in shape. It has been almost 3years now since my wife passed away and I still have trouble keeping myself going. I have tried in the past with temporary gym buddies but they always...

curtmcgee‎, Yesterday 11:47 PM
Today, 04:34 AM Go to last post
2 126

Help for a healthy program

Hi, I'm 180 cm and 78 Kg. (It's 5'10" and 172 pounds) I'd appreciate your help finding a program to help me build a normal & healthy body (nothing special really). I think I'm pretty skinny and recently I've got an ugly belly which is extremely annoying for me. Background: I'm a software...

SomeOlGeek‎, Yesterday 05:55 PM
2 202

Workout Routine Suggestion

Hello, I'm wondering which workout routine would you suggest for me to get the "slim fit lean" look like within the attached pictures. I'm 5'10" (178 cm) and I weigh 140 lbs (63 kg) (attached within a picture of my body as well) Thanks

ysh9‎, 10-17-2017 07:36 PM
2 193

Smile How to create a program

Just what the title says. Where do I go on the website to create my own program like the rest of the people on here. I feel like I have looked the website up and down and can't seem to find anything relating to it. Thanks in advanced

SethCook1‎, 02-08-2016 02:06 PM
Today, 01:22 AM Go to last post
10 1,268

Question Help and Suggestions

Hi Everyone! My InBody Stats and Photos are attached. Can someone interpret it. Any advise to be leaner. Any programs I can do? Any supplements I can take? Any diet plan would you recommend? Anything that I should focus on first? Thanks in advance!

brynwolf‎, 10-17-2017 03:37 AM
Yesterday, 05:30 PM Go to last post
6 263

"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
205 Pages
1 2 3 4 5 ... 205
Yesterday, 05:18 PM Go to last post
6,133 891,586

Set and rep schemes?

So I know that there are suggested rep ranges for strength vs hypertrophy(size), and I plan to start applying those alternating on my big lifts like bench, squat, dead’s, etc. but do those same rep/set ranges apply to other movements too like bicep curls, leg extensions, tricep extension, shoulder...

Dman1626‎, Yesterday 03:43 PM
Yesterday, 04:15 PM Go to last post
3 143

Even Chest & Back excersises?

Hello, I've read somewhere long time ago, that Chest & Back needs to be balanced (and seems obvious to me aswell). But I can't find any clear info about the concrete balance. I assume that you need as much Pulls as Pushes. But do Fly's also count as pushes? And does the back itself also has to...

Izzy0165‎, Yesterday 01:32 PM
Yesterday, 03:44 PM Go to last post
1 148

Getting back into it

Story time First off, let me start by saying its been a while. I have always loved working out, but not more than being a lazy POS. Working out was part of my daily regiment 5-6 times a week. However, with work, marriage, family life, and friendships - I took the easy way out and stopped working...

MHMabrito‎, Yesterday 03:40 PM
Yesterday, 03:40 PM Go to last post
0 109

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