Forum: Workout Programs

I've been going on in the gym since March 2021, I've followed a bro-split since then and recently I wanted to change to a frequency 2 programme. I was recommended to get a existing programme and modify it to my needs and I've done so with a Jeff Nippard PPL routine adapting it to the volume I had...

I’m 29 Years old / 183 cm (6 feet) tall / 60 kg (~133 lbs) My usual weight is around 70 kg though (I just lost weight this past year and stayed around 60 kg) I lifted weights on & off between 2009 - 2016 , nothing serious. Home-workout/Body-weight training 2016-2022. Now this month,...

It's basically Chest, Back, Legs Arms & Shoulders Chest, Back, Legs Arms & Shoulders

Hey, I do the following program 6 times a week and alternate between the workouts, for example Workout A - B - C - D - A - B - Rest day - C ---- Workout A: Rows - 4x8 Incline Dumbbell - 4x10 Bar Curls - 2x12 Lateral Raises - 3x12 Wrist Curl - 2x15 Kickbacks - 2x12 Bar Shrugs - 2x12

Hi, I've found a 3 day program which I'm considering to follow and wanted to get some feedback on if it's good or not, it's from an ebook so not made by me. The plan splits into two routines A and B, where it is described that they should be done interchangeably i.e. week 1 - A/B/A , week 2 -...

I am 38, am 9 months in, went from 155 lbs to 167 so far. Goals: Hypertrophy looks and strength- as well as injury prevention I've recently switched from 5 reps to 10 on my exercises bc I stopped gaining improvement on the bench. I also am starting a new routine Monday: Old Routine:...

In a typical Back & Chest workout, i will hit in total 24 sets 12 for chest 12 for back, which i thought was fair volume and something i can manage. But someone like JPGcoaching, if you know him says he only does 8-10 sets in total!!! What? 8-10 sets for a Back and Chest workout?? Is that really...

Im looking at all those powerlifting programs, usually there are no direct progression laid out for accessory and hypertrophy work. How do you guys progress accessory and supplemental lifts? That are not based on percentages. Usually for my big main lifts like squat, deadlift and bench, im...

Hello, I am a beginner (Male, 30 years, 5'7, 66kg/ 146lb) and have been following the GZCLP program for 5 weeks while eating slightly below my maintenance calories. I've got my diet nailed down and I am now happy with my weight/ shape and would like to start bulking. I have never done bulking...

Hi there, im new here and i really need to lose weight in about a year and get ripped. i just dont know which program to start off with any suggestions? i thought maybe starting off with the 3 steps of the "Transformation starts here volume 1,2 and 3. is that a good one to start off with, then once...

Hello, my name is Tyler and I'm looking to get some ideas for working out. I guess I should start by saying I'm probably about 270 lbs overweight. It's a real struggle to even walk on the treadmill and I don't feel I ever get enough exercise in the pool. My end goal really isn't to compete or...

Hello, I would like to start a new Madcows routine - the advanced one beacuse I have good experiences with the internediate version. There is a spreadsheet on the liftvault.com My question is - Do I understand correct that after 9 weeks Im going to add just 2,5kg to my 1RMs? And by the...

Hi, I've been working out consistently for 10 months 3-4 days a week (day after the other). for the first month I did a full body workout then started stronglifts 5x5 for 3 months and gained strength but did not get any bigger so I switched to another program that I've been following for the...

Hi all, sorry for the beginner questions…. I am considering stronglifts 5x5 because I like its simple structure and I already undertake some muscle endurance/cardio activities (outlined below). But I want to be sure that I am not starting something completely wrong for my circumstances, and I...