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Forum: Workout Programs

What workout is best for your goal?

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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
7 Pages
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200 38,754

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 07:55 AM
33 Pages
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01-08-2021, 05:28 AM Go to last post
964 924,369

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
100 Pages
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2,988 1,146,634

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
24 Pages
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01-01-2021, 01:43 PM Go to last post
690 1,319,866

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
23 Pages
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12-15-2020, 12:47 PM Go to last post
688 771,359

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
3 Pages
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09-08-2020, 10:44 AM Go to last post
80 306,874

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 2,708,207

Splitting up a program through the day?

I've been missing workouts during the week because I can't find an uninterrupted block of time to do the full workout. But I have free blocks of 15-20 minutes throughout the day. So if a person was following All Pro or Fierce 5, would something like this work? Squat and deadlift after...

paulinkansas‎, Today 10:32 AM
7 173

Assault Bike Circuit

I was trying to figure out a good circuit to do with my Assault Bike. How does the below look. 40 Seconds Hard Assault Bike 20 Seconds Push-Ups 40 Seconds Hard on Assault Bike 20 Seconds Pull-Ups 40 Seconds Hard on Assault Bike 20 Seconds BW Squats Repeat the above 3 times, so a total of...

fairbjosh‎, Today 10:50 AM
Today, 01:18 PM Go to last post
1 98

Question Critique my U/L 4x a week routine

All exercises are giantsetted. All sets are 0-2 RIR. Double progression starting at 5 reps, build up to 8, then add weight and repeat. If first set is 5 reps with 1/0 RIR, subsequent sets are done slightly lighter to keep it above 5. I've played around with doing 7 sets, then 5 sets per exercise...

Animal2692‎, Today 06:31 AM
7 211

Is the Kelei FB routine still g2g?

Hey everyone, Started to seriously start hitting the gym these past couple months and am seeing some decent gains but want to take a more regimented approach with proven success...I reviewed alot of different programs and the one i am gravitating toward is the kelei full body routine and if i...

jessebkeen‎, Today 12:09 PM
1 50

Do you think core focused training is necessary?

I see a lot of articles saying that core training is a must (anti-extension, anti-rotation, anti-lateral flexion) and others that say that the core is engaged in squats, deadlifts, bench press, pull ups... what is your opinion and experience on this? Do you do core training or you focus on engaging...

Alexlarex‎, Today 10:04 AM
4 103

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
271 Pages
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Today, 10:03 AM Go to last post
8,106 1,780,303

Aggressive Bulk for Newb Gains?

So I just need some help figuring out if I should take a more aggressive bulk approach to maximize newb gains. So I am 6 feet tall, 19 years old, and a 140 pounds. I’m not like super skinny by any means I do have a bit of muscle and can bench press 185 but I am still a newb I guess. Would it be...

LeoMiker01‎, Today 09:14 AM
Today, 09:41 AM Go to last post
3 156

Anyone remember the 2x per week PPL routine from 2014ish

Supposedly the user that made the routine was into AAS (if that helps anyone’s memory) It involved doing 1 main lift @ 5x5 for the workout plus additional sets of standard volume following. The only catch was rest periods were less than 45 seconds. I cannot find it anywhere on here

FullGold‎, Today 08:17 AM
1 143

Question Looking for a good bodyweight routine

I need to get back into shape. My strength and endurance are pretty much in the toilet. My stats: I'm 34m, 6'0, about 193lbs currently. I’ve been trying to find a good body weight workout routine. Gyms are still closed in California and the only equipment I have is a pull-up bar and my own...

Mordz‎, Yesterday 04:35 PM
7 320

My cutting routine - from 3x3 to 3x5

Best regards! First, this is my numbers, "specification" :D : - age 33 - height 176 cm - weight 90 kg Last lifts (I didn't measure all my 1RM): - deadlift: 1x210 kg

Tomina0309‎, Today 04:45 AM
0 138


If anyone had this problem and knows an orthopaedic surgeon that helped them, I can travel Australia Qld, NSW, VIC, all is well This is the procedure - Achilles lengthening Achilles z lengthening Talked to some doctors they suspect short Achilles tendon, I think it's an Achilles tendon...

Ijebajiga‎, Yesterday 10:14 PM
Today, 02:52 AM Go to last post
2 217

Question Is there a point where double progression becomes too difficult?

Just curious. Obviously you have to improve so much more to keep adding reps (trying to take a 5RM bench to a 12RM for example) so it's much easier to add weight instead and double progress. By the way, you're not starting with your 5RM, more like 7RM with 2 RIR for 5 reps. Anyways does double...

Animal2692‎, 01-24-2021 09:45 PM
Yesterday, 07:47 PM Go to last post
8 506

Newbie Needs Suggestions

Hey all, Joined this forum a number of years ago then life happened. Last year in particular was pretty funky. Between Covid-19 shuttering our local gyms and me just being pretty lazy in general, I managed to get somewhat out of shape. I'm 31 yr and right between 6' and 6'1". On Dec 27 I decided...

FiveNineMike‎, Yesterday 03:41 PM
Yesterday, 06:48 PM Go to last post
3 250

How does this routine look?

Just before COVID I started on this beginner routine: It is all compound movements, low volume, add weight when I can reach the rep goal for all three sets of each exercise. Since COVID, I've been in and out of...

asrl78‎, 01-23-2021 10:41 AM
Yesterday, 04:49 PM Go to last post
2 515

RTS program help!

I’m a little confused on the terminology in this program and the information isn’t available anymore on their site (broken links). To my understanding you’re ramping up to a single set of 4 reps @ 9 rpe on main lifts. I don’t really understand how the drop sets work with the ‘fatigue’ %, load drops...

CatsAndMice10‎, Yesterday 12:45 PM
Yesterday, 03:30 PM Go to last post
6 270

Training Frequency

I have been training Tues/Thurs/Sat every week. My routine is full body. That schedule is giving me Sunday and Monday off. I want to lift more. I don't see a point in having back to back rest days. Can I just do one day on one day off and forget about the fact that there are 7 days in a week? Would...

tjcashmoney‎, Yesterday 08:39 AM
Yesterday, 01:35 PM Go to last post
6 322

Overhead Press Accessories

Frustrated at this stubborn little lift, giving it some more love to try and drive it up, so Im having a press focussed day instead of always doing it as an afterthought to benching. Im assuming just hypertrophying the primary movers while getting more exposure to the heavy lift is going to...

HenchManlet‎, Yesterday 07:19 AM
Yesterday, 01:11 PM Go to last post
13 378

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 06:24 AM
Yesterday, 12:11 PM Go to last post
23 2,908

My workout routine.

Hello what are your opinions about my routine? Thanks. Bench press barbell Seated row B press incline Lat pulldown Shoulder press Bb curl SS Tricep pushdown

iKoeN‎, Yesterday 03:18 AM
Yesterday, 08:15 AM Go to last post
2 282

Ectomorph looking to gain for the first time

Hi all, I'm looking for some advice on how I should generally go about gaining weight as an ectomorph. I have not weighed myself recently as I do not have a scale yet, but based on where I was last, I would assume I am about 120-130, 5'10(if it helps lol). Basically, I do not know where to...

yerbabeats‎, 01-24-2021 03:19 PM
Yesterday, 05:12 AM Go to last post
5 448

Train everyday

Hello guys I've been working out in the last year with dumbbells' and bar I have in my apartment. Lately i've noticed that I can't make ABS workout well after my weight lifting training. I train 4-5 Times a Week A -B sessions. A - Chest legs and biceps B - Triceps back and shoulders I think...

alon100009‎, 01-23-2021 09:22 AM
Yesterday, 02:16 AM Go to last post
6 658

Beginners work out plan with just bench & Barbell

Hey lads, just after a bit of advice. Have dabbled in very very basic weightlifting over the years but never really stuck it out so looking into setting up a bit of a home gym and really digging in and sticking to it for the long haul this time. Anyone got a decent workout plan for me to look...

doggies123‎, Yesterday 01:06 AM
Yesterday, 01:06 AM Go to last post
0 291

Is this split better than Push pull legs

So I have been doing push pull legs for a while now and have just recently been looking at and trying to find workout splits that will give more gains compared to PPL. I found that if you do: mon - push tues - pull + legs wed - rest repeat then you double the number of rest days and add...

willforthebest‎, 01-23-2021 08:41 PM
01-24-2021, 12:49 PM Go to last post
8 661

8 weeks progress then plateau! What to do next?

Hi; I finally started working out with a ~good program. First 2 weeks a ton of pain since I was away from it for years. From week 2 I started to notice a huge shift in my body and strength. Put on 3k and looked so much better. From 40kg bench went up to 75kg on week 7.

benpmdg3‎, 01-23-2021 06:15 PM
01-24-2021, 11:17 AM Go to last post
3 505

I have questions about getting in shape for bodybuilding and could use some tips

So I have a question im little chunky right i was in to 5x5 I notice I got some mase in my shoulders and a little chest I don't like how my chest is looking droopy im looking for a routine that trains muscel 2 or 3 times a week right now i switch to a whole body right I think its an ab workout I...

Oliy1876‎, 01-24-2021 04:09 AM
01-24-2021, 10:24 AM Go to last post
3 417

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