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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 VI

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

nightanole‎, 10-05-2015 07:53 AM
138 Pages
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4,136 535,465

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
81 Pages
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Yesterday, 07:49 AM Go to last post
2,413 527,253

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
13 Pages
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06-26-2017, 01:34 PM Go to last post
376 130,536

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
16 Pages
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06-26-2017, 12:49 PM Go to last post
465 114,213

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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05-21-2017, 03:10 PM Go to last post
609 689,964

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 1,501,707

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 41,950

Critique my workout routine

For the past 4 months I was following a workout routine designed by some expert. It worked great, but was time to change it up. I wanted to build and tone my muscle so I kinda crafted this one. No idea if it's good or not. Looking for some pointers. About me: 28yrs, 6"5, 230lb, 17% BF Day 1...

JohnStreet89‎, Today 08:32 AM
0 3

Helping my dad lose weight

Hey guys, Would appreciate any help. My dad is 66 years old is very over weight. On Friday I'm taking him to my gym to help him train and ideally lose weight. I have to bare in mind his age and his weight, so what types of exercises would you recommend?

MattFlynn‎, Yesterday 12:09 PM
5 164

Rep Range & Isolation Exercises

Hello guys, It is my first question on forum, I will keep my question basic. Could you please answer? I am a beginner and want to build muscle and burn fat at the same time. 1) Should I stick to a certain rep range? 8-12 is general advice for hypertrophy but if it changes from person to...

Notitia‎, Yesterday 06:03 AM
Today, 08:17 AM Go to last post
12 225

Next step from Fierce 5 beginner routine

Sup boyos, Apologies if this is covered somewhere (probably is) Been doing Fierce 5 beginner routine for 5 months (did calisthenics for a year before that) and I feel like I've exhausted my newb gains (probably not, but I'm growing tired of the same routine day in, day out) I don't feel...

partydave‎, Today 03:48 AM
Today, 08:16 AM Go to last post
12 116

"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 07:03 PM
187 Pages
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5,589 796,038

Deadlifts and Front Squats on same day

I've been told that performing deadlifts and front squats on the same day is too taxing on the lower back. While I could switch the deadlifts out for Romanian deadlifts, I don't feel like I'm getting as much out of these and they don't go well with my recovering elbows. Does anyone have any...

jgreen727‎, Yesterday 11:11 PM
6 162

How fast can i gain muscle

First of all sorry if this is under the wrong topic. Long time lurker first time poster So after this coming sunday im going to be having my first serious go at bulking up and was wondering what a realistic rate of muscle development would be for me to aim for. Just for a bit of backround i am...

Dempseeyy‎, Today 05:57 AM
2 106

Critique my routine

Been lifting seriously for 1y , made most of my progress through Bro splits but after finding out they are not optimal been surfing through upper/lowers And Full bodys And im not getting results,or atleast not even close. Made this myself added some volume from standart Full bodys because i like...

ezpG‎, Today 06:44 AM
1 54

long standing lower back strain - how to exercise to avoid?

hi. when I stand for long periods of time my lower back feels very strained and hurts. typical scnearios include: a. cooking in the kitchen for 1.5-2 hours straight. b. day long trips (site seeing etc) it happened last summer when I was on a trip to Europe, and almost ruined the vacation....

Shmizan‎, Yesterday 10:14 PM
Today, 05:47 AM Go to last post
6 141

legs won't grow

My legs have not gained any size in 3 months! I lift most days of the week, squatting about 3 times per week and eating for mass. Strength has gone up, although squats have become my weakest lift. Any kind of sure-fire way to add considerable size to my quads and hams? I have tried Smolov, low...

ironlionzion3‎, 06-20-2017 06:23 PM
26 673

Program help needed.

I am currently following the Texas method routine, my deadlift has stalled and progress on other lifts are definitely slowing down. I'm thinking to take a week off as I have been working out consistently for 12 weeks without a deload/week off. Does this sound like a good idea? After the...

Ditto2323‎, Today 02:02 AM
Today, 05:09 AM Go to last post
1 85


Hi, been training for almost a year now, with trial and error and problems, this being the hardest yet. My split goes like: Monday: Chest and Tris Tuesday: Back and Bis Wednesday: Legs and Shoulders And then the same up until Saturday so I'm hitting muscles twice properly in the week. This...

ArcherF‎, Today 01:35 AM
Today, 05:06 AM Go to last post
2 119

Time to get huge as ****,critique my routine!

I have been lifting for about 3 years. Been doing waaay to low volume i realized now. Usually i do about 10 sets/bodypart per week. Results have been modest. I have listened to and read alot of stuff from DR. Mike Israetel. He recommends that you during a mesocycle work from your minimum effective...

Geotric2‎, Yesterday 12:29 PM
Today, 05:01 AM Go to last post
7 141

HIIT - Exercises & Timing

I've decided to try HIIT to burn fat, because I read that it doesn't burn muscle. I don't know exactly how to apply. Could you please help me? 1) Which exercises can I use for HIIT at home? Using Burpees, High Knees are appropriate or not? 2) For example, I do strength training on Monday,...

Notitia‎, Today 04:25 AM
1 103

Opinions needed on this workout program

Hi guys I'm starting a new mass building program and I wanted to have your take on it. Any constructive advice would be very much appreciated. Sets are 8 to 12 reps. Ab exercises not included. Monday: Chest/Triceps (extra dropset) 4 sets Barbell Bench Press 4 sets Incline Dumbbell Press 3...

Abbas6787‎, Today 02:42 AM
2 65

Newbie need help with my goals and programm

Hello everybody! First of all excuse my french, english isn't my mothertongue, but I will try my best! :) So I have been practicing fitness for about 1 month, I managed to lose 5 kg by cutting junk, fast food and eating clean. Today at 27, I am 1m80 tall and I weight 81 kg. My goal is to lose...

Tay900‎, Today 03:07 AM
Today, 03:07 AM Go to last post
0 76

Is my workout plan ok?

Im 19, 5ft 11" and weigh 130lbs. I'm currently doing a split workout routine 5 days a week and trying to build mass. I was just wondering if this will help towards that. I have my own gym equipment at home so I use then. Monday (Arms): Bicep curls Hammer curls Dumbbell pull-overs Barbell...

matthew14036‎, Yesterday 02:10 PM
1 65

Is it too late to start a calorie deficit?

I've been working out for a little under 2 months now and not seeing results. I'm skinny fat and while I haven't been overeating I haven't really been tracking my calories and I drink only water no more soda since I started, and milk. I want to get lean so I might just go on a 1500 calorie deficit....

shaol‎, 06-24-2017 09:28 PM
4 180

Main lifts/Coumpound lifts progression methods

Hi, I am interested in hearing what kind of progression methods you use for your main/compound lifts. This is just something I came to think about and I am just curious to hear what all of you use. To keep this somewhat structured and simple to read, please reply like this: 1. Days per week:...

Benchmate‎, Yesterday 10:09 PM
Yesterday, 10:17 PM Go to last post
1 108

Need a new workout routine

I've been lifting for 7 months now and I need a new routine as I find mine to be kinda bad, could anyone suggest an intermediate type of workout program? I'm not a complete beginner also I'm not a advanced lifter.

TeenAsh12122‎, Yesterday 07:15 PM
Yesterday, 07:48 PM Go to last post
3 127

Confused on 80% rule.

So I'm new to weight-lifting seriously. So I'm 6'3, 220 pounds. Sort of skinny fat. Only look good with clothes. Let's say my max bench press is 160 pounds. 40 pound barbell, 60 pounds on each side. So roughly 80% is 45 pounds on each side, bring the total to 130 pounds. I'm supposed to...

angryares‎, 06-26-2017 11:37 PM
2 Pages
1 2
Yesterday, 06:24 PM Go to last post
31 546

Football muscle

I am 18 years old and just graduated high school about a month ago. I played varsity football the past three years and have been wanting to play at the college level for some time now. I have always been told I have the skill to play in college, but not quite the size and the only thing holding me...

twkrausch‎, Yesterday 01:07 PM
Yesterday, 05:30 PM Go to last post
5 138

Workout routine I made with equipment I have available. Critique please?

I'm mostly looking to lose weight, hence the sprinkled cardio. But I also want to train all my muscles. I'm overweight. 6'3, 215-220 pounds (varies daily). High body fat. I have a lot of free time to rest and sleep and whatnot so I would like to exercise more frequently, not just 2-3 days a week....

angryares‎, Yesterday 11:48 AM
Yesterday, 04:53 PM Go to last post
1 101

James Grage 9 week rewired

Hi Not feeling myself after having my baby 2 years ago by c section. I would like to lose fat and then build some muscle (I know, I know, contradictory.. newbie gains?) My skill level is beginner-intermediate. I've been told before I have decent squat form. I would be starting from...

Leksie5000‎, Yesterday 04:49 PM
Yesterday, 04:49 PM Go to last post
0 44

Exclamation I'm a confused newbie and need help :(

Hi everyone, my first post in the forum! I am a newbie to working out. I am 32 year old and 5'9". I was 245lbs 12 weeks ago and started going to the gym. I am on a 1000 calorie deficit diet with .65gm/lbs protein macro. I usually workout 3/4 days a week. I do 20 mins cardio followed by 40 mins...

wedchronicles‎, Yesterday 10:48 AM
Yesterday, 04:21 PM Go to last post
3 140

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