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Forum: Workout Programs

What workout is best for your goal?

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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 2,853,342

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 1,400,702

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 1,235,553

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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07-29-2021, 05:36 AM Go to last post
968 1,028,119

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
709 849,823

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
84 356,130

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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07-30-2021, 12:06 PM Go to last post
495 148,277

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
9 Pages
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Yesterday, 03:31 AM Go to last post
263 83,581

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
5 Pages
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Today, 08:20 PM Go to last post
137 21,727

Your 3 Most Needed things to keep you going!!

First,try not including the bare minimums like water,sleep,ect. Second, what things do you absolutely have to have to keep you at your best when you are working out, just getting through the day after working out, or even keeping you sane during a strict diet. Plz give an explanation if you could. ...

saizen‎, 01-27-2008 08:49 PM
2 Pages
1 2
07-09-2021, 09:51 AM Go to last post
52 11,961

Ian Duckett Full Body Workout

I'll be starting the Ian Duckett full body routine on monday. Has anyone ever done it, it looks extremely good, and he gaurantees you'll gain mass on it. Its done twice a week. Workout 1 Squats Bench Press Chins Close Grip Bench Press Bent Over Rows Standing Military Press Calf Raise

supersatellite‎, 10-13-2002 08:11 AM
07-23-2021, 05:32 AM Go to last post
7 8,022

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, 03-04-2021 05:10 AM
2 Pages
1 2
07-13-2021, 09:50 PM Go to last post
47 6,995

Question Full body workout only dumbbells?

I’ve decided to start working out regularly and I wanna get serious about it. I’m looking for a good full body workout program, and the only equipment I have are dumbbells. I’ve found some exercises to do, but here’s what I really wanna ask: Let’s say that I have two different exercises in my...

Simsimilla‎, 12-15-2017 01:28 AM
2 Pages
1 2
07-26-2021, 08:08 AM Go to last post
41 6,066

Thinking of Starting Crossfit

Whats up guys. I will be moving for a job re-location in a few weeks and am looking for a new gym. There is a close Crossfit gym near where I will be and I am looking into it. I've always been interested in Crossfit but never really went to a gym or did a WOD (or whatever you want to call it). In a...

Nickmanjohnson‎, 07-13-2015 01:47 PM
2 Pages
1 2
Today, 08:17 PM Go to last post
35 4,095

Help modifiying fierce 5 Intermediate Upper/Lower Program

So, I kind of like the fierce 5 Intermediate Upper/Lower Program. however, there are things I can't do because I am at home with limited equipment. Hoping you guys can suggest an alternative exercise to replace these. I am using Powerblock weights with the barbell and curlbar with a good bench....

rlefebvr‎, 09-08-2016 04:23 PM
07-31-2021, 06:17 PM Go to last post
15 2,985

Can someone rate my Push/Pull split?

Hi, I've been lifting for 3 years and I was wondering if I could get some feedback on my Push/Pull split. I've set it up similarly to a PHUL split. So far, I've been liking the results but I was just curious if there were any major holes in my programming. Push (Intensity) Overhead Press (3 x...

Zhaloog‎, 07-24-2021 08:03 PM
2 Pages
1 2
07-28-2021, 07:55 PM Go to last post
51 2,656

Doing sets throughout the day instead of just once

Hi all, I work from home and have a bench, weights and a pull-up bar around. I was wondering if anyone had thoughts on doing sets throughout the day rather than all at once. Just one or two sets at a time, maybe one every hour or two throughout the day, while maintaining a normal weightlifting...

parabology‎, 01-06-2010 11:37 PM
07-21-2021, 10:46 AM Go to last post
4 2,628

At home workouts

Hey guys, I was just wondering if anyone had any links or tips for creating a workout at home , thanks.

MiByrne‎, 03-24-2013 11:16 AM
07-30-2021, 07:21 AM Go to last post
16 2,520

4 day split

Hey everybody, I've been working out for years. Lately I have mostly worked out PPL 4 times a week, but my upper body got somehow small and weak from it (especially arms and shoulders). My hormones are also messed up so i wanted to try split system. A few years ago I trained with split system and...

lauriestrode‎, 07-02-2021 06:42 AM
07-13-2021, 02:00 PM Go to last post
21 2,241

Bench stalling even after deload

A week or two ago I made this thread: In it I describe how I am stuck at a 170 lb bench press. I took the advice in the thread and decided to take a week off from the gym. I got back in today and felt great,...

MisterNoGains‎, 07-06-2021 01:05 PM
07-14-2021, 10:15 PM Go to last post
18 1,921

Progression schemes for hypertrophy?

For you guys who train only for hypertrophy, how do you program progression? Right now im doing RP style volume ramping, really liking it so far, but wanted to see what others do for inspiration.

philip750‎, 07-12-2021 03:35 PM
07-18-2021, 06:06 PM Go to last post
19 1,902

Need help with push pull leg split. New Gym, no personal trainers.

Hi guys, I've just signed up to a new gym but because they are so new currently they do not have any personal trainers. I'm in need of some advice in terms of creating a workout routine. I'm a complete beginner but did do an 8 week challenge course last year at another gym briefly. It's...

Ludda91‎, 07-08-2021 06:28 AM
07-10-2021, 04:48 PM Go to last post
26 1,784

Four months of weights and bulk-up. Got smaller. What happened?

44. New to weights. In January I hired a trainer for a bulk-up program. Started out at 148 lbs, 133 lbs lean. Was hoping to get to 165. Did four months of 3500-4000 cals a day, 200 grams protein, supplements, creatinine and heavy weights 2-3 times a week. Stuck with it. Discipline and...

KarlHavoc‎, 07-10-2021 06:49 PM
07-21-2021, 08:27 AM Go to last post
14 1,688

Workout program with no overhead pressing/pulling?

Pretty much thinking I’m gonna have to at least take a good break from all overhead stuff for a while. I had an impingement develop, got a steroid shot, did the rehab and eased back into things for over a year. Now that I’m going heavy again, I’m getting a klunk in my shoulder when bringing my...

fuckinright‎, 07-05-2021 04:57 PM
07-11-2021, 05:51 PM Go to last post
15 1,587

I might be getting weaker, what should I do?

2 days ago I was able to do: 2 sets of 12 proper pressups 3 sets of 6 girl pressups ------------------------------ Today I seem a bit weaker 1 set of 12 proper pressups

ken979‎, 07-25-2021 11:56 AM
2 Pages
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07-28-2021, 07:50 PM Go to last post
31 1,584

Is my strength program good for a natty?

Hi guys, when i hit the gym, i do a 5×5 program with just 1 lift a day. Mon : weighted pull up Tue : Overhead press Wed : squat Thu : weighted pull up Fri : Overhead press Sat : Deadlift Sun : weighted dips

Kaizenfr‎, 07-13-2021 08:09 PM
07-19-2021, 01:21 PM Go to last post
20 1,492

Athlean X Full Body Workout, Serviceable or trash ?

I know there is a lot of controversy around this guy but I think some of his advice is legit. Anyway I stumbled upon a free total body workout program of his and would like to get some opinions. do you think its bad or can it be up there with SS/SL/F5 in terms of quality.So what do you think ? I...

skinnyfatadult‎, 07-05-2021 11:12 AM
07-07-2021, 03:32 PM Go to last post
11 1,436

Best apps for bodybuilding?

What are some of the best apps for the allround bodybuilding journey? I'm talking tracking everything from the food and portions intake, specific excercises, sets, reps, hours of sleep, etc.. Basically an all-in-one bodybuilding lifestyle tracker app

Jeuzek‎, 07-02-2021 01:32 AM
07-09-2021, 11:52 AM Go to last post
2 1,359

Poll Poll: Strength or Physique: which is more desirable to you?

Having read these forums for years, it seems that there are two major camps of goals by which subjective success is evaluated: strength itself, and an aesthetic physique. Of course, to some extent both are universally desirable, but nevertheless a conspicuous premium seems to be placed on one over...

EliKoehn‎, 07-17-2021 06:38 PM
19 1,351

What do you think of my push/pull/legs split?

Hello all, I've been training for a few months now and I've really been enjoying it. Currently, I'm doing some upper/lower split but I want to do a PPL split, as I think I'll enjoy that a lot. So I've kind of made my own workout. What do you guys think? I want to follow this plan for a long time....

Despaxir‎, 07-12-2021 04:17 AM
07-19-2021, 03:15 PM Go to last post
15 1,337

Bodybuilding and maintaining athleticism

Hey everybody. Is it possible to bulk and lift heavy speights, but still be good at sports and maintain athleticism? By adding pylos maybe? I recently played football, but felt a lot heavier, slower and more stiff than i used to be. I used to be very agile, Quick and smooth. I have bulked a...

mmmh98‎, 07-31-2021 03:27 AM
2 Pages
1 2
Yesterday, 04:26 PM Go to last post
31 1,281

Best protocols for strength?

I understand muscle mass will always be the determining factor for how strong you can get, but in order to maximize the strength for your build what are some effective training protocols? To my understanding, frequently performing 1RM’s and high volume, low rep, low RPE sets (speed work?) seem...

dairycorncarne‎, 07-13-2021 07:53 PM
07-14-2021, 05:01 PM Go to last post
13 1,197

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