Forum: Workout Programs

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?

I started lifting, bodybuilding, weight training, running etc back at age 13 maybe. I’m still doing it at almost 56 years old. The thing is, my training isn’t always what’s “optimal “ and I have no regrets, what’s most important in my opinion, is training in ways that are enjoyable. This is...

Hi guys and girls Very restricted on time away from work and the house, most of that time is spent either running 2-3 days a week and football (soccer) 1-2 days a week, I’m looking to supplement these with some strength training I have a barbell at home with upto 180kg of plates,...

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...

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

Hello, I’ve been reading a lot about the various kind of workout programs and splits and got to the conclusion of following a full body workout 3 days/week but each day besides all body muscle training I will focus on main and supporting muscle groups Below is the workout program I’m trying to...

First time poster; 50 year old male, never been to a gym in my life, and was in really decent shape about 5 years ago due to daily walking plus stand-up bass playing. Not buff by any means but not appearing out of shape at all. I got frozen shoulder around this time and it really limited my...

hello all i use to work FB for the last 6 weeks this is my workout - Squat 3*12-15 - DDlift 3*12-15 - Seated Calf raise 2*15-20 - Barbell bench press 3*12-15 - Barbell Rows 3*10-15 - Shoulder perss 2*8-12

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...

Hello everybody, i've stared following a beginner pull push legs (which i exchanged for grip and core) workout about a half year ago. My goal is to get stronger overall and get a better definition. Im not looking for big gains of mass. I do my training to compliment my hobby rock climbing...

24 M here. Sorry for my bad English. I was usually fat from my childhood having huge belly. Recently I started working out and reduced some fat. Later I realized I'm having wide hips and big thighs. is there any way to cover this ? please guide me the workouts and in which area I should more...

Monday, Wednesday, Friday 3 x 8,6,4 1 min rest All w/barbell Bench press OHP Back squat Calf raise Bent over row

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...