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Forum: Workout Programs

What workout is best for your goal?

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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
23 Pages
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Yesterday, 05:19 PM Go to last post
676 236,059

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
Yesterday, 02:28 PM Go to last post
14 1,606

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
87 Pages
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Yesterday, 06:37 AM Go to last post
2,602 596,357

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

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

nightanole‎, 10-05-2015 07:53 AM
174 Pages
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03-16-2018, 02:28 PM Go to last post
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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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 777,183

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
17 Pages
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02-16-2018, 01:33 PM Go to last post
502 220,279

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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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 53,997

Switching from 5 day split to 3 day f/b, rate/critique

day 1, chests, bi incline bench flat bench close grip bench db curls day 2, legs, back squat RDL weighted chinup or pullup

friesbruh‎, Today 08:11 AM
Today, 08:49 AM Go to last post
4 82

Small for my size at 5'9 150 lbs?

Hey guys, Not really sure if this is the right forum for this... I've been doing All Pros for about 7 months and gained about 15 pounds, from 135 at around 6% body fat to 150 at 9%. I feel like I haven't made a whole lot of progress though. I've added between 15 and 40 pounds for my various lifts...

norcal94‎, 09-22-2014 10:01 PM
3 1,200

İs it possible to reach İntermediate level with calisthenics

İm doing stronglifts 5x5 for 3 months im not happy with the upper body progress Squat 40-92kg Deadlidt 45-85kg Bench 55-55kg Ohp 32-40kg Bb row stays the same Yesterday i was go to the gym and do stronglifts but i decide to give a try calisthenics. Do some diamond push ups. Horizontal rows....

ifeelsoy‎, Today 07:59 AM
Today, 08:30 AM Go to last post
4 73

Need help with my plan!

Hey all! I'm in desperate need of advice (as you can tell by the title xD). Basically, I have had enough of being insecure and ashamed of my body so I have started my weight loss journey. However, my problem is that I am SUPER afraid of loose skin to the point that I almost don't even wanna lose...

xXdeathringXx‎, Today 07:57 AM
0 58

Red face Which gym program to go with?

Hey, this is my first post so hopefully it's in the right place. I'm looking for a new gym program and wanted some guidance. I'm currently around 14 to 15% body fat with an ok muscle mass. I'd like to see if I can get to around 10% body fat and put some good muscle on especially on my legs and...

Tomrowe4‎, Yesterday 04:53 PM
Today, 07:56 AM Go to last post
9 189

Your opinion on full body everyday with low volume?

As long as driving to the gym everyday isn’t an issue or you have your own weights, would this routine be fine? It’s alternating between these two workouts everyday (ABABABA). These are working sets only. Workout A 2x5-8 weighted dips/bench 2x5-8 weighted chin ups 2x5-8 squat Workout B...

Nyseto‎, 03-16-2018 07:17 PM
Today, 07:51 AM Go to last post
17 402

Plan recommendations

Hey everyone, Hopefully this is allowed. I do HIIT 3x a week and am looking for a weight workout to add 2-3x a week. Main goal right now is fat loss while maintaining muscle mass ie. toned. Thinking of 5x5 Thanks in advance

Fitmaven‎, Today 06:22 AM
Today, 06:29 AM Go to last post
1 80

Extreme Lat/Back Imbalance

Hey guys, I've always noticed a discrepancy in the muscle development on the left side of my back, especially my left lat. I was wondering what you guys think could be the cause of this (I'm assuming it's postural). I'm desperate to fix this. How could I modify my workouts/posture to balance out...

Mbortolot‎, Yesterday 03:47 PM
4 137

Help building program that is easy on the lower back.

Can anyone help me build a program that is easy on the lower back ? For example. I cannot squat. Or hack squat. I have a herniated disc and once I try lifting again, eventually the pain comes back and keeps me out of the gym. Straight bar deadlift is a no. Hex bar deads seem ok. I can barbell...

jordanair45‎, Yesterday 08:22 PM
Today, 05:36 AM Go to last post
4 131

Workout classes enough?

Hey Everyone, I've been gone a while now, but wanted some very specific advice and knew this was the best place to come. I've joined a new gym and do 1 hour pilates on a Monday and Wednesday. On a Tuesday I do a gruelling 30 minutes class of Abs, Butts and Thighs. My question is; what else...

IrishGirlwww‎, 03-16-2018 04:02 AM
6 218

Need a new chest training protocol because chest is stubborn!

Chest is one the hardest body parts for me to grow. Any protocols recommended?

bp408865‎, Yesterday 04:53 PM
Today, 05:17 AM Go to last post
3 151

New progressive program - recommandations

Hi ! I want a new program, focusing on compound exercise. I have a home gym with a Squat rack, dips station, pull up bar, Dumbbells and a pull down/up tower. My currently program is a fullbody 3 times a week: Day 1 Squat 4x6 Romanien DL 4x6 Bench press 4x6 Rows 4x6

-Thomas-‎, 03-14-2018 12:50 AM
Today, 04:53 AM Go to last post
6 257

Stronglifts 5x5 and Diet

hi, first time poster. sorry if this needs to be in the nutrition forum? if so please move... i am 36 years old, male. 6'1" 170lb (skinny) with a bit of a pooch (not really too concerned about this). just started SL 5x5 last week with the "beginner" or "intro" weight level. i've tried...

captainsly‎, Yesterday 11:46 AM
6 210

Hello, Question Regarding Workout/Recovery

Greetings gents, as I continue to research on this topic several search results would lead me here so I decided to sign up and start posting in hopes of gathering more knowledge and input. So about me and my goals- I'm 6'1 169lbs lifting primarily for strength with a target weight of 160-165lbs....

JtSly‎, Yesterday 12:16 PM
2 146

Awkward schedule; wut do?

Hi guys, Due to severe time contraints due to work and currently studying a pharmacy degree, I am severely restricted on the days that I can follow a set routine. I have used the search function but can not find anything regarding my time constraints. Currently, I am only able to work out...

Zoop‎, 03-16-2018 04:02 PM
Today, 03:34 AM Go to last post
7 357

Question Need help with my workout program and diet(macros)!

I’m 6’2, 165 pounds. My bench is around 135 for single rep. I’ve just started lifting weights and need some help to point me in the right direction. What supplements I should be taking? What kind of workout program should I be doing?

GG014‎, Today 12:10 AM
1 86

hiit 100s confused

I have been looking jim stopanis hiit 100s training - I can't link it cause I dont have enough posts But I'm confused about this. If I have to do 10 sets of 10 reps with 60 second rest for bench in week 1 that alone will take min of 15 minutes and I still have another 9 exercises to go. I will...

Cameleer‎, Yesterday 11:03 PM
2 177

Please rate my U/L

Hey guys.. im fairly new my lifts are.. Bench 1x5 70kg BB Row 1x5 55kg OHP 1x5 40kg Squat 1x5 90kg Deadlifts 1x3 110kg Doing this and it seems pretty good.. is there anything unbalanced about it? i was cutting but i will be bulking soon.. here it is..? Deload every 6 weeks.. add weight...

Harrryyy‎, Yesterday 03:42 AM
Yesterday, 11:19 PM Go to last post
4 322

Thumbs down Buildind muscle on a limited schedule?

I would like to build muscle but I unfortunately don't have a lot of time to exercise. Most of the time, I can only do 2 good weight training sessions (5-6 muscle groups) on weekends and 2-3 short exercises on weekdays. The short exercises just last about 20 minutes so I can only get some cardio +...

SRJeffers1‎, 03-16-2018 10:24 PM
Yesterday, 11:15 PM Go to last post
7 253

A tiny newbie needs some guidance to fix his posture and workout program.

Hey guys. I've started working out with a friend of mine and I'm trying to get a perspective on it all, so if you could point me in the right direction that would be greatly appreciated. I've been lifting for 3-4weeks (I have previously lifted a bit in periods, but nothing too serious). This...

awefawes‎, 03-07-2018 02:39 PM
Yesterday, 07:04 PM Go to last post
4 314

Question Training every day with low intensity

I started lifting weights about 3 months ago, 2 days a week full body program. I am 20 years old. About 3-4 years ago when I was doing some exercises, I used to train everyday but did not train until failure, for example just 10 half pull-ups(no sets) every day gave me the best growth I have ever...

Rockybilly‎, Yesterday 02:13 PM
Yesterday, 06:27 PM Go to last post
2 102

Deload after a week off?

I'm doing firece 5, I took a full week off of training. Should I deload all lifts by 10% when I go back to the gym on Monday day? I'm basing my question off of the SL 5x5 routine.

tdod101‎, Yesterday 01:21 PM
Yesterday, 06:16 PM Go to last post
8 252

Help Restructuring Workout Routine

Hi, I'm looking for some help with restructuring my workout routine/choosing a new one. I feel that I have been using the same routine for far too long. Being on the same routine for almost a year now, I realize that a change is long overdue. I'm lacking in motivation, and have not really seen any...

mbrand2‎, Yesterday 01:05 PM
Yesterday, 04:56 PM Go to last post
6 320

Rack pulls, start or end of workout?

Hello everyone, If you were to make rack pulls a part of your program, e.g. a Pull push leg pull push legs rest. Would you do them: 1. As the first compound movement in the 6-8rep range? 2. As a "finisher" at the end of the workout, in a similar or higher rep range? 3. Somewhere else? ...

Benchmate‎, Yesterday 02:08 PM
Yesterday, 03:20 PM Go to last post
2 216

Exclamation I need help to organize my training schedual to break platues

I tried many training styles over the past year, many times overtrained, under recovered, platued, basically just confussed.. I used to follow a "bro" split .. push pull legs.. i always over trained at the end, it's hard to balance it in life. I used to full body work out 5x a week (i know i...

thexmarcoxz‎, Yesterday 11:36 AM
Yesterday, 12:53 PM Go to last post
5 165

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