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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: 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
13 Pages
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Today, 08:11 PM Go to last post
371 83,851

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
120 Pages
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3,572 494,699

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
12 Pages
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04-19-2017, 01:55 PM Go to last post
359 110,292

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
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2,396 509,234

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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04-17-2017, 02:47 PM Go to last post
607 666,801

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 1,447,779

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 38,492

Angry Should my PT be tracking progress

So I have joined a gym for 8 months now and while I feel a lot fitter, my PT has never 1. Discussed or tracked my progress. When I first joined we set out some goals and he has never tracked since. 2. Put together a plan to achieve desired outcomes eg: bench press X kg 3. Exercises he runs...

PumpingIron2000‎, Today 08:28 PM
0 1

Fierce 5 App

Hey! I created a Fierce 5 app that works on iOS and Android. It's 100% free and has no ads (so hopefully doesn't break any forum rules). It has all the programs in the Fierce 5 comprehensive program list, and also comes with a plate calculator and rest timers. Let me know what you think! Link...

earplugs‎, Today 10:01 AM
5 92

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
17 Pages
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504 76,218

Feeling very discouraged

I've lifted for 6 months my entire 19 year life. Half of that was my sophomore year of high school. I've been back on the weights for 3 months now, and with the fact that all I do is research, even when I wasn't lifting, about effective program planning. So here I am. What has me discouraged is...

vblifts‎, Today 03:55 PM
7 100

Mentally or Physically Tired?

Hey everyone. I'm fairly new to this site. I have a question for y'all though. This week I find myself burned out. I try to go to a boxing class four times a week (its like a circuit training type of class, not pure boxing). Sometimes I have to miss out due to work (Navy), but I think I go pretty...

whirlybird13‎, Today 04:36 PM
3 88

Looking for Suggestions/ Changes/Comments

So, lately I've been doing an agonist/antagonist workout routine. I believe its been working, but not sure completely. On April 1st I started my first clean bulk. So, I'm not sure if it works or not or should I change it up. Please leave comments, I've attached pictures for body reference. I do...

TxMRF‎, Today 05:46 PM
Today, 07:48 PM Go to last post
2 47

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
10 Pages
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280 34,570

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
28 Pages
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811 72,624

Question Can I incorporate pull ups into ICF 5x5?

Hi, I've just started the ICF routine and wondering if it's possible to add pull ups somehow. My lats have grown a s***load from doing pull ups, but Blaha advocates chin ups for biceps and I'm not sure if they would work my back as much as pull ups do. Furthermore, changing chins/curls to pull...

amigregnant‎, Today 10:08 AM
Today, 07:11 PM Go to last post
4 141

Is my workout program good? Or should i change it..

Hi guys! Im just wondering if my workout plan is any good.. what do u think? :) im not beginner i do have some training background.. Monday: chest triceps shoulders Tuesday: rest Wednesday: back, biceps, abs Thursday: rest

Wibberer‎, Today 05:37 PM
Today, 07:07 PM Go to last post
8 141

Should I take last set of accessory/isolation exercises to failure (ICF 5x5)

Hi, I have just started weightlifting and am about 3 weeks into the ICF 5x5 routine. I understand that going to failure on every set is not optimal, because you can't recover and this will harm your overall volume, which is the main driver of hypertrophy. Having said this, would I be...

robertos191‎, Yesterday 10:34 AM
2 101

How To Actually Continue To Progress After the Beginner Stage

Heavy, Light, Medium How to Actually Gain Muscle if You’re Natty & Past the Beginner Stages The Routine Bench Press Weighted Chin-Ups Overhead Press Barbell Rows Skull Crushers

dexdizzle‎, Today 10:49 AM
Today, 06:01 PM Go to last post
2 125

HIIT martial arts workout?

im looking at the HIIT workout and they seem like useless excersises to lose weight im wondering if im gonna burn all that energy why not get something out of it is there programs that use any basic martial arts as a base for HIIT workout? or maybe a martial arts training program that...

raverx3m‎, 04-24-2017 10:29 PM
Today, 05:52 PM Go to last post
5 114

Is this normal or a health condition? Anyone else experienced something similar?

Hey guys, There is one problem that has undermined my fitness ambitions all my life. I used to think it was just exercised induced nausea, but recently I have discovered that I have very specific triggers and symptoms, and I wonder if it's actually something else, and wondered if anyone else...

HeindrichJin‎, Today 05:41 PM
0 20

Need help

New to working out, started going for 3 months in the mornings before the gym, realized after I got back to work from my 3 month union school, and I started going after work the past 2 weeks that I wasn't doing **** in the mornings so I don't count them, the comparison from my morning workouts to...

Blazersvm‎, Today 02:26 PM
2 94

Working out 6 days a week,Good or Bad?

Hi Guys, I have been working out for 5 months,When i started i didn't know anything about bodybuildng my friend told me to train each muscle each day 6 days a week but i didn't see much improvements after following this routine for 5 months. Need your advice,should i follow this routine? or...

Tommax007‎, Yesterday 06:22 PM
9 270

Which program should i use

I have been lifting for about 2 years one year of school august-May non-stop and then another year stopping and starting which program should I use advanced intermediate novice? Plus I use Scooby workshop free routines

abramir134‎, Today 02:21 PM
2 126

Smith Machine for Rippetoes Program?????

I only have access to a smith machine and a long curl bar at my gym. I understand I won't get the exact same results, but would it still be a good workout program compared to other beginner programs?

bakoch‎, 08-17-2009 07:48 AM
Today, 02:39 PM Go to last post
13 2,779

Help! Newbie here!

I am in need of help! I am new to gym machines and lifting weights at the gym. Ive gone to the gym and done cardio and got that "skinny fat" in the past but I have gained all that back. I am looking to gain muscle and lean out this time around and I am hoping this time it sticks! However, I am new...

JannaK09‎, Today 01:21 PM
Today, 01:21 PM Go to last post
0 81

Beginner in need of a program

Im 19 almost 20 years old 6 foot 1 and 220 punds. I've just joined this site and i have been going to the gym here and there for some time. This fall im going to college and honestly i dont like the way my body looks right now so i would like to get in good shape throughout the summer and get rid...

Rightan‎, Yesterday 11:52 AM
Today, 12:53 PM Go to last post
5 214

PPL 5 days a week?

I've been running stronglifts for about a year. I'm currently near the end of a cut (modified diet, reduced from 5x5 to 3x5, and added cardio) and now that my strength numbers are respectable I'm looking to switch from a strength-focused routine to something more hypertophy-oriented. I'm reading...

dirtyreyes‎, Today 10:58 AM
5 101

Novice or intermediate?

Just got back into lifting a few months ago and am wondering if I should jump into a split routine like PPL/upper-lower or a novice program like all-pro's? I ask this because I'm not a complete novice. Still a weakling but have built a little strength from doing bro-splits in previous years...

KenInAZ‎, Today 11:30 AM
Today, 12:36 PM Go to last post
7 187

Calisthenics For Athletisiscm

I'm a basketball athlete so I'm just looking to be functionally strong, no interest in looking great, just performing. So my question is would calisthenics (dips, push ups, pull ups, etc) accompanied with weighted squats, dead lifts and plyometrics be the best route for me to go?

DarianE3‎, Today 12:23 PM
1 83

Rate this novice split

Day I Squat 2X5 + 1X AMRAP Bench press 2X5 +1 X AMRAP Pendlay rows 2X5 + 1 X AMRAP Overhead press 2X5 + 1 X AMRAP Pull-ups 3X8 Glute-ham raise 3X12 Day II

StillbornSoul‎, Today 12:21 PM
0 104

Upper/Lower vs PPL?

Do you guys prefer an Upper/Lower split ran twice a week or a PPL ran twice a week for strength & mass?

fairbjosh‎, Today 11:26 AM
1 121

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