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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
101 Pages
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3,021 1,230,686

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 2,845,496

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
24 Pages
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06-06-2021, 04:05 PM Go to last post
709 846,300

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
17 Pages
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07-20-2021, 06:34 AM Go to last post
482 141,810

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 06:00 AM
3 Pages
1 2 3
03-17-2021, 07:01 PM Go to last post
84 353,609

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
33 Pages
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07-07-2021, 05:09 PM Go to last post
966 1,021,961

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,396,334

Bulk or Cut ? And also need a good full body program

I am a beginner aged 25 around 5ft8 and 143 lbs and looking to change this weird looking physique of mine. what should my goal be to look better ? Should I bulk or cut ? also does anyone know a good routine that is based upon full body? I can only go to the gym 3 days a week so that would be the...

0k4n‎, 07-03-2021 12:48 PM
07-03-2021, 05:42 PM Go to last post
8 904

Doing less exercises with more sets vs. more exercises with less sets

Alot of programs I see on here will have, for example on a push day, 5x5 bench press and 3x8 incline bench press for a total of 9 sets. Personally, I've always preferred to have a wider variety in my chest days, for example I'll do 3x5 bench pres, 2x5 incline press, 2x8-12 weighted dips, 2x8-12...

23end‎, 07-21-2021 10:01 AM
07-22-2021, 09:16 AM Go to last post
5 600

Max weight for deadlifts and squats without diminishing returns?

Im getting back into these exercises after a herniated disc. Ive healed, but I dont want to keep adding weight just for the sake of it and risk injury again, so i want to put a hard cap on the weight and increase reps. If I dont put a mental cap, I'm just gonna be tempted to keep going up in weight...

AA43560‎, 07-14-2021 07:33 PM
07-15-2021, 10:58 AM Go to last post
9 878

"Activity level" while doing Fierce 5, for TDEE calculations?

So I am trying to use one of those online TDEE calculators to figure out how many cals I need, etc., and one of the questions they all ask is my activity level. I have been following the Fierce 5 pretty strictly for the past several months and rest on my off days. What would that put me at, in...

AdamFrostburg‎, 06-20-2021 09:45 PM
06-25-2021, 12:31 PM Go to last post
17 1,430

Done the ICF 5x5 routine for 12 weeks. Now what should I do?

Hello everyone. I’ve done the ICF 5x5 routine for 12 weeks now but what should I do now? Should I carry on doing the same workout or should I try another routine? I’m still a beginner though so I’m not sure what to do

AKKAL‎, 07-12-2021 09:09 AM
07-12-2021, 01:39 PM Go to last post
13 927

What is the best Lat Isolation exercise?

I asked about back training a few weeks ago and followed some advices of using straps during back exercises and been working great, I'm feeling my back better than ever. My back workout consists of Chin-ups, Chest Supported Rows and Band Pull aparts (*) on a 2 day upper/lower split. If I wanted...

Alexlarex‎, 07-05-2021 11:00 AM
07-08-2021, 04:38 AM Go to last post
7 1,012

All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 12:00 PM
52 Pages
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06-24-2021, 07:13 PM Go to last post
1,542 573,530

Unhappy Return back to the gym, worst shape of my life, need help

Hello guys.. Little about me I am 29 years old 5'10-5'11 weigh 230, and have been out of the gym for a good 4-5 years. I've kept a good amount of the base strength/muscle I built up while working out in my early 20s, but lost all definition so I got that step dad bod lol. Goal is to drop to...

aloneNfat‎, 06-26-2021 09:45 AM
07-08-2021, 01:45 PM Go to last post
6 1,125

Joining the club!

Good afternoon! Today I'm starting out my weightlifting path. I've read the stickies, watched many 'correct form' videos, and have been reading a lot on ExRx as well. Following the advice on one of the stickies, I decided to start with a full body workout, built on a ExRx template. I'm male,...

Anbello262‎, 06-24-2021 11:01 AM
06-26-2021, 10:04 AM Go to last post
14 922

How Do I Counteract Muscle Wasting on One Side and Gain Symmetry?

Hi Everyone, I have suprascapular (neck and shoulder area) nerve damage on my right side from a football injury 15 years ago when I was 16. As a result, there's significant atrophy from muscle wasting on my upper right side. Is it possible to naturally fix muscle wasting from nerve damage? Or...

andy2012‎, 06-20-2021 11:07 AM
2 768

Do the same weight increment increases get easier as you get stronger?

My lifts have been going up very well and consistently. Now that I'm stronger than before, I noticed that the increments I've been moving up by are becoming a smaller percentage increase. For example, when I took my squat for 3x5 from 185 to 195, it was a 5.5% increase. Now I'm getting ready to...

Animal2692‎, 07-16-2021 06:48 AM
07-18-2021, 06:02 PM Go to last post
14 983

Been making stupid progress

I don't even know what week I'm on but I've been doing this routine from safcpaul: Workout A Bench 3x5 190 5 4 4 Pendlay Rows 3x5 170 Pause Squats ATG 3x5 225 5 4 3 Standing calf raises 2x20 90 Seated incline db curls 2x10 30s Decline crunches 2x20 5lbs

Animal2692‎, 07-02-2021 07:40 AM
07-03-2021, 03:31 AM Go to last post
3 850

Heavy light medium update prog help

Hi there during the lockdown I was running heavy light medium for my bench press and it did work well. Monday (heavy) 5x5 bench Wednesday (light) 3×5 bench -20% from Monday Friday (medium) 4×5 bench -10% from Monday Question 1 If I change my heavy day by 5×3, should my light day and...

Arnaeos‎, 07-18-2021 01:01 PM
07-20-2021, 08:04 AM Go to last post
4 628

Working out every day

Really dont understand why one shouldnt work out everyday Been doing now 6 days a week working out, one day cardio & body Weight and works perfectly

Arnold900‎, 07-10-2021 03:45 AM
07-10-2021, 06:15 AM Go to last post
3 518

sharp pain in hamstring when benching

Yesterday I did my routine after a long layoff which involved starting with squats followed by bench. I try to squat as low as I can without my lower back rounding, and at the end of three sets my hamnstrings feel like they have done some work, even though I consciously attempt to bring my hips and...

asrl78‎, 07-20-2021 02:34 AM
07-20-2021, 03:40 AM Go to last post
3 312

starting from zero with weights

Hello everyone, I am a 18 yo girl who has been working out with random youtube videos during quarantine and after intermittently now is willing to level up. I have watched some videos about creating a programme but I have no idea where to start and which weights to buy because I want to train at...

badwitch‎, 06-23-2021 04:04 PM
06-24-2021, 02:43 PM Go to last post
7 636

Low Deadlift

TLDR: Wondering if a Deadlift focused 2-3 month program should be my first move since its my most lagging lift and the furthest away from my goal Something like.. 3 days a week, M: Strength DL + Pull exercises, W: Accessory DL exercises, F: Hypertrophy DL + Pull exercises My two other lifts...

bamboozler118‎, 07-20-2021 03:46 PM
07-22-2021, 01:31 PM Go to last post
5 570

Offer > https

Essential CBD Gummies Mexico >> Essential CBD Gummies MX >> Essential CBD Extract Gummies Mexico >> Essential CBD Extract Gummies MX >> Review >> to buy complete-spectrum oils over CBD isolates. Unlike isolates, which comprise CBD best, complete-spectrum oils include a ramification of compounds...

batkamkaro‎, 07-22-2021 09:47 AM
07-22-2021, 09:47 AM Go to last post
0 278

P/P/L exercises order ?

Hello i have a question. I train P/P/L routine. Everything goes fine, but i was just thinking about something. I start every training with same order of exercises. I start every training with main, hardest exercises. So for example push day, i start with bench press, continue with overhead press...

BBforum5‎, 07-09-2021 10:22 AM
07-09-2021, 11:39 AM Go to last post
3 530

Perfected FB routine

Forum is kinda dead, so I figured I’d share with you guys my perfected beginner routine I had solicited feedback on a few months ago. Workout A Knee flexion 2x8, 1x8+ Bilateral squats 2x5, 1x5+ Horizontal push 2x5, 1x5+ Horizontal pull 2x8, 1x8+ Workout B Unilateral squat 2x8, 1x8+

BeginnerGainz‎, 07-11-2021 06:04 PM
07-12-2021, 08:47 AM Go to last post
7 796

Best way to start training again after a long layoff?

Hey guys. Been looking to return to the gym after a long layoff. Checked the stickies and seem most of them are still the same. VBB, F5, been scrolling through the forum abit but now I got this question. Which routine is good for me? I wanna bring my numbers up on the big lifts since I...

BelgianBAMF‎, 07-11-2021 03:45 AM
07-11-2021, 05:07 AM Go to last post
2 608

Smile Finding a

Trying to find the best way to locate a high quality trainer that will do a nutrition program and work out for my wife and I. She is in very good shape and I am in pretty good shape both with a lot of workout experience and knowledge but prefer a "third party" to do the nutrition and training so...

Bigguyone‎, 06-27-2021 05:29 PM
06-28-2021, 01:03 AM Go to last post
1 396

Lightbulb Workout introduction for your healthy living

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise...

bignose29‎, Today 05:17 AM
Today, 05:17 AM Go to last post
0 96

Routine Criticism [22m]

22 M 6'3 184 lb - time lifting: 6 weeks goals: gain strength - fill out - look good 6 Day Week PPL Day #1 Power Push Sets Rep Barbell Bench 3 5 ( currently at 170 lb)

billockdj‎, 07-14-2021 01:37 AM
07-14-2021, 10:15 AM Go to last post
4 734

Talking Routine Criticism and Changes

22 M 6'3 184 lb - time lifting: 3/4 weeks 6 Day Week PPL Pull: Deadlift Barbell 3x5 155lb Seated Row Cable 3x10 100lb Lat Pulldown 3x10 90lb (ISSUE: I feel like I'm geting more arm than lat activation, thinking about replacing with pullups) Face Pull Cable 3x10 50lb

billockdj‎, 06-29-2021 12:18 AM
07-08-2021, 10:56 AM Go to last post
6 1,130

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