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Forum: Workout Programs

What workout is best for your goal?

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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 07:27 PM
26 Pages
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769 1,125,085

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

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

nightanole‎, 11-07-2020 07:13 AM
34 Pages
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11-05-2023, 02:31 PM Go to last post
1,018 527,448

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 12:51 PM
25 Pages
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09-20-2023, 04:58 AM Go to last post
728 1,691,242

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 02:07 PM
104 Pages
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09-03-2023, 07:12 PM Go to last post
3,117 1,588,746

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 07:00 AM
4 Pages
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96 538,773

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 83,986

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 3,549,062

Getting weaker? - Fierce 5 Intermediate

So I’ve been renovating my home recently (1 week) and therefore eating a lot less (1500-2000 calories instead of 4000) and man…..all my numbers are drastically dropping in the gym. It feels so bad.

Emran371‎, 12-08-2023 03:31 PM
3 377

Rate my workout program (full body workout, advanced level)

Hello, my name is lukas and i have been Training for the last 10 years. My focus was always on another cardio sport, but i always did 2-3 workouts a week in the gym. I am 6.3", weight 226lb and my bodyfat is 15%. I started cutting with a high carb diet just a week ago. During the last half...

lukasr90‎, 12-06-2023 08:03 AM
Today, 07:18 AM Go to last post
21 1,193

Will I lose muscle if I train with baby weights for 6 weeks?

Physio said to do legit baby weight for 6 weeks for my upper body (e.g. 10lb dumbbell bench press) as part of shoulder rehab, can train legs as hard as usual though. If I did this, would I lose any muscle? Assuming I eat enough, get enough protein, sleep enough etc.

CheekyCuntt‎, 12-08-2023 07:32 PM
12-08-2023, 08:43 PM Go to last post
3 277

Only doing peck deck for chest?

Could I build a big chest only doing peck deck or is it necessary to do a pressing movement like a machine press or barbell bench press? As I feel it would be easier to work chest with other muscle groups if no pressing movement

Charles7261‎, 11-24-2023 04:13 PM
12-08-2023, 08:33 AM Go to last post
10 1,778

Stoppani's Shortcut to Size - How heavy?

Getting ready to run Jim Stoppani's S2S program. I find it odd given his reputation that I can't seem to find any information anywhere about how heavy to go, or what the RPE/RiR on each set should be. Seems like crucial information. For example, workout 1, you lead off with 7 sets of bench...

RomanDelta‎, 12-05-2023 02:50 PM
12-07-2023, 07:26 PM Go to last post
10 783

Can anyone in here run the 1.5 mile in under 10 mins?

Since I reached all my lifting/bb goals I’ve decided to attempt to improve on running. Going for the 1.5 in under 10 mins. (I’ve done this 10 years ago at a lower bw about 165 lbs) Any tips?? Starting 180 lbs (12-13% bf) Lifting to maintain mostly Monday- upper strength Tuesday- lower...

TAWS6‎, 10-12-2023 03:47 PM
2 Pages
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12-07-2023, 03:18 PM Go to last post
33 5,981

Bilbo method: Improve your bench press with high reps

It is translated from spanish. A spanish benchpresser can max rep 200 kg with a body weight of 80 kg. Here is his method, based on high reps: "Hypertrophy is trained at high reps," "high reps to gain volume," or "high reps are for bodybuilding." How many times have we heard it? There is still...

ClaudeSpeed22‎, 03-31-2021 05:02 AM
12-07-2023, 11:28 AM Go to last post
8 7,981

Anyone run, “Ben Pollack's Powerbuilding Program: Phase 2”?

Looking for a powerbuilding program to run next year. Can’t find any reviews when searching the program. Looking to get some input or if you have a recommendation - I’ll research whatever is recommended. Current lifts: S: 505 B: 365 D: 690 O: 245

illriginalized‎, 12-04-2023 01:29 PM
12-06-2023, 11:00 AM Go to last post
5 682

Smile PPL 6days on 1 day off. what's too much?

So I'm only going for hypertrophy. I am pretty much fully recovered to hit each muscle twice a week. I'm slowly adding more exercises to my program, but perhaps I should be focusing on the rep range or sets? I'm just always afraid of neglecting some exercise to get a lagging muscle-imbalance. ...

weppe‎, 12-04-2023 02:45 PM
12-05-2023, 02:23 AM Go to last post
5 744

Unhappy Need Advice Getting Back Into Fitness

I want to introduce myself to you all. My name is Devon, and I am trying to reach some goals, and seek help and advice, and hopefully not ask for too much lol. I am 29, and drive semi trucks for a living, have a lovely wife and 2 (soon to be 3) kiddos at home. Being in the union and driving a...

DevLopez219‎, 12-04-2023 06:09 PM
12-05-2023, 12:57 AM Go to last post
3 585

Post Workout Split Critique

Hi guys, Looking for some critique on my routine, as of yet I don't feel any burn out, so I don't think there's too many sets, however I am curious if you guys would deduct a workout from the chest/back day. I run it Chest & Back/Shoulders & Arms/Legs/Chest & Back/Shoulders & Arms/Legs/Rest, so...

ChickenKing95‎, 12-04-2023 05:39 AM
12-04-2023, 08:00 PM Go to last post
8 890

43+ woman workout program - To tone and stay fit without bulking up

Any recommendations here? Looking for some weight training program for my wife just to stay toned without bulking up. We started last week with basic workout mainly low weights and high reps but any thoughts most helpful.

sribond‎, 12-01-2023 08:07 PM
12-03-2023, 08:14 AM Go to last post
5 1,059

Is this a good workout routine and diet to get shredded?

Hi everyone, hope all is well. New to the forum and also quite new to working out. Long story short, I wanted to know if the routine and diet below is good for building muscle and loosing weight. I'm 36 and I've been doing this for about 4 months now and have lost 8kg and built a bit of...

akkog‎, 11-30-2023 01:47 PM
12-01-2023, 03:10 PM Go to last post
9 1,319

Post Fit Workout Routine IOS App

Hi, just made an IOS fitness app Fit Workout Routine: Planner (on the app store) for planning and logging workouts for the week. It includes some premade workouts and you can also choose your own exercises for a workout session. Give it a try if you want something simple to track your workouts

fitworkout1‎, 11-30-2023 04:06 PM
11-30-2023, 04:06 PM Go to last post
0 958

Slow bulk=slow progress- Grow like a weed and get stronger now

This post will trigger the fat phobic and that’s ok. This is for the skinny natural bros who are struggling to bench 165 for reps. Read on to learn and understand how to gain fast and grow into a BIG MAN who is repping 315 on bench and 405 on squats. These are the FAST BULK Rules and they...

coachcalande‎, 11-30-2023 04:00 AM
11-30-2023, 01:50 PM Go to last post
2 1,168

I have hit a plateau

Hello everyone. I am 16 turning 17 this year. I have been working out for approximately one and a half years. In the start of my fitness journey i started noticing visible gains as well as strength gains. My family and friends also did. I sticked to the plan continuing working out. For the last 6...

qneoo‎, 11-27-2023 03:17 AM
11-29-2023, 02:21 PM Go to last post
5 1,449

Question Please take a look.

I'm trying to develop a relatively minimalist (?) workout plan for myself, where adding an exercise will not significantly increase gains, and removing an exercise will notably decrease gains. Using only dumbbells and a pull-up bar. Barbells and resistance bands are also acceptable, but I avoid...

Data0101‎, 11-27-2023 10:12 PM
11-28-2023, 08:06 PM Go to last post
14 1,725

Whats a good program for a Complete Newbie

I was thinking either Full Body/PPL/UL I bench like 80lbs so im really weak yeah for my PR. I want to strengthen my body, as im skinny fat, my muscles wont show anyways yet. Bulking now cuz im 116 lbs im 15 but during the summer like in 10 weeks i wanna cut and look semi good. LMK if you have any...

imanewbiehaha‎, 04-15-2023 03:54 PM
11-27-2023, 09:54 PM Go to last post
9 2,722

Whats a good program for a Complete Newbie

I have very little time as i get home at like 7 monday-thursday since i do swim, i have friday and saturady and sunday free, i can also do monday-thursday but it would be a lesser workout any suggestions?

imanewbiehaha‎, 11-27-2023 10:01 AM
11-27-2023, 10:06 AM Go to last post
1 1,107

Bench Press? Help

Hi, I currently just started lifting... i was doing sets of 185 and im working up to sets of 205 now... im lifting it 9 reps and doing many sets as possible til i just cant lift it anymore.. Im limited to just a simple bench press setup. What other lifts or workouts can i do with my limited set...

awhiting1990‎, 11-25-2023 06:20 PM
11-27-2023, 07:08 AM Go to last post
7 1,495

Bodyweight exercises in Fierce5

Would Fierce5 still be solid if I replaced the compound exercise for the upper body with bodyweight exercise? In case this would be useful information to answer: I weigh 180 lbs and am 180 cm tall. Diamond & ring pushups instead of bench. Pullups & chinups & inverted rows instead of...

ThoughtSeize‎, 11-12-2023 01:25 PM
11-27-2023, 05:54 AM Go to last post
15 2,791

First Time Lifting Weights - Please advise

Hi all, been swimming for last 3 months, is this an appropriate workout for me? I've attached spreadsheets of my eating and my swim progress. Lifting weights is new to me, so would like some advice. Monday: Upper body 3 sets each of whatever I can manage bench press lat pulldown overhead...

hjvcyydykk‎, 11-26-2023 07:59 PM
11-26-2023, 09:58 PM Go to last post
2 1,254

What routine would you suggest?

Good afternoon, guys. Iv been back in the gym for about two months now after taking 4-4.5 years off. Im self employed so much more flexibility in my schedule… Two months ago my weight was roughly 147lbs. I’m 5’9, been skinny me whole life. Iv been running the fierce 5 beginner program 3x a week...

soflo352‎, 11-26-2023 11:35 AM
11-26-2023, 07:07 PM Go to last post
8 1,501

Mixing max strength, speed strength and functional training?

Hello guys, my question is regarding my current training-plan. My main sport ist handball an I go to the gym to support that sport. I'm currently going 3 times a week and splitting these days into one max. strength, one speed strength and one functional training (like core stability,...

Caphter‎, 11-25-2023 03:45 PM
11-26-2023, 05:23 PM Go to last post
4 1,247

Fierce 5 intermediate question

I‘am gonna start running the program this Monday and I‘am unsure about something. 1. If in the future I fail to get 5,5,5 reps on let’s say bench press on a Monday, do I have to try and get 5,5,5 or 6,6,6 the next week? I‘am asking because you’re supposed to increase reps every week and weight...

Emran371‎, 11-25-2023 03:17 PM
11-25-2023, 10:38 PM Go to last post
2 1,580

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