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Forum: Workout Programs

What workout is best for your goal?

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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
22 Pages
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630 803,779

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
184 Pages
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5,491 718,742

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
24 Pages
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Yesterday, 11:27 AM Go to last post
707 271,921

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
90 Pages
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2,673 621,353

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
18 Pages
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04-30-2018, 01:58 PM Go to last post
510 243,800

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
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 12,635

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 1,783,191

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 57,101

"Fierce 5" Worries

Hey, I've been working out for about 5 months now and no matter what post I post on here many of the comments are always "You should do Fierce 5" "Fierce 5 is better for beginners" "Your current program is trash run fierce 5" (it's not trash) I've been looking at starting it because of the...

ThatOneStudent‎, Today 12:21 PM
13 202

When running a x5 program..

When do you know it's time to move on? First things first....IM NOT SWITCHING PROGRAMS...just asking a question. When do you realize that you might need a program with more isolation or more reps? For example, I've been working out 3x a week since October last year and am just now staring to see a...

Ckdjim‎, Today 05:43 AM
Today, 07:32 PM Go to last post
14 226

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
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435 29,411

The Best Science-Based Workout | 4 day split by me

I created my own workout based on a lot of scientific research on what exercises are best suited for every single important muscle of the human body. I have been running it for a few weeks now and I am really satisfied with it. I thought I would share it here and would like some inputs from you...

BotoX888‎, Yesterday 10:05 AM
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I want to use progressions to improve my lifts. I know you’re supposed to add volume, but I see some progressions where volume is reduced and intensity is increased. Should I do increase volume: Wk1 3x8 Wk2 4x8 Wk3 5x8 Wk4 Deload

reignman76‎, Today 01:35 PM
5 169

Help me set a 6 week goal

Current weight 76kg Estimated 1 rep max Bench 91kg Squat 115kg Row 80kg Deadlift 150kg What is a realistic increase in 6 weeks?

Ultradian‎, Today 02:08 PM
Today, 03:02 PM Go to last post
4 120

Bodyweight workout routine for mass?

I had to cancel my Gym Membership for financial reasons, so i joined a Muay Thai Fight gym instead. I need to gain a few pounds to be in mu desired weight class (im 5'11 around 122lbs, trying to be around 135) i wanted to know if its possible to gain lean mass through bodyweight workouts twice a...

Purplemoongoose‎, Today 02:37 PM
0 76

Ive got a month before Marine Corps Boot Camp, need a program to prepare

Alright guys, just graduated highschool, ive got all the time,in the world to prepare... Sort of... I only have a month and I work after 5pm, anybody have a great workput plan for slaying my body to prepare for basic training? Im not in bad shape, but I could use some improvement, ive passed the...

KarateMan7‎, 05-17-2018 08:11 AM
6 214

Hamstring injury - modifications to program?

I'm running an upper/lower split 3-4 days a week. I strained my hamstring during soccer so leg workouts are a no-no for me right now, pretty sad because I just reached a 225lbs squat and 300lbs deadlift for 5 :/ Doctor said it would take about 3-4 weeks to heal. I tried barbell rows yesterday,...

Cecat7‎, Today 02:41 AM
Today, 01:45 PM Go to last post
3 165

Talking Skinny Tall workout program?

Hey guys, I'm about to start a bulking diet (2600 cals) and I would like to know what the best workout program for me would be. I know compound movement exercises are key but I would like to know if a full-body workout would be better than calisthenics for my goal. I'm currently 18 years old,...

EGCantu‎, Today 12:44 PM
1 92

New to working out, don’t know where to start.

I’m looking to start working out, but as the title says, I don’t know where to start. I’m looking for a 3 day a week workout plan. Imid like to do more core strength, and cardio. Want to get rid of my gut, and get into better shape.

janitorjohn‎, Today 12:08 PM
4 140

Is this workout good?

Week 1-2 --------------------------------------- Week 3-4------------------------------------- Week 5-6----------------------------Week 7-8 -----------------------Lifting tempo-Rest Monday Squat 5x5 10RM----- 3-3-1-0-------3'----------Squat 6x4 8RM----3-3-1-0----2'30''---------- Squat 7x3...

Niahz‎, Today 10:15 AM
Today, 12:24 PM Go to last post
1 123

Program without sleep

Not sure if this is the right section but I have a question about sleep. We all know that sleep is one of the most important things to make progress. I have been working out at a powerlifting gym, and due to the new semester at school, and work, my sleep schedule has totally broken down. I usually...

mysteryguy1‎, Today 10:13 AM
4 124

Workout Programm: Review

Hi everybody, I have been lifting for 8 month now and my progress has been slow but steady. Bodyweight: 76kg to 86kg (could have been faster of course but the first months my nutrition was bad) Bench: 60kg to 80kg Squat: 60kg to 90 kg Deads: 60kg to 90 kg All lifts are 5Reps. I never do...

Fish4horse‎, Today 03:14 AM
3 204

really bad genetics, should i give up training?

I've been training a 3-5 day split around 6 months. I've been supplementing with creatine and whey protein and have been on a high protein/carb diet. Heres the deal, my skeletal frame is like a snake. Long chicken-like legs with long pipe cleaner arms and a small torso, so yes I am extremely...

nvb1995‎, 06-03-2012 04:10 PM
3 Pages
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73 9,179

Increase bench while recomping ?

Right now I’m doing fierce 5 and I’m liking it my strength is going up in pretty much everything but I feel like bench press is the only thing lacking one week I can do 160 for 3x5 and the next I have to drop it I have been going to the gym for a couple months now I’m a newbi. Any tips that will...

bojanglez34‎, 05-16-2018 06:08 PM
Today, 10:10 AM Go to last post
9 384

Need new routine

Hi all For years I've been doing a basic upper body split which consisted of: Monday: Chest Tue: Back

oliramsay‎, Today 06:50 AM
7 133

Upper/Lower 3-4 days a week, need your advice.

Hello! I'm 20 years old, 6'3 student. I am working out consistently for over a year (1 year and 4 months~). At first months I was doing full body workouts, but recently it became too much for me, because after a heavy leg exercise first, my strength was going way down on the upper body exercises...

sugar69‎, Yesterday 09:40 AM
Today, 04:07 AM Go to last post
16 399

Need some advice for my workout program.

So I started lifting about 4 weeks ago with a goal of .5 pounds per week and so far I'm already seeing some results and I'm feeling stronger. But I'm wondering what I can improve. My apartment gym only has dumbells up to 50 pounds, chest press, shoulder press, lat pulldown, mid row, and a...

Hotstreak608‎, Yesterday 08:39 PM
Today, 02:25 AM Go to last post
1 214

Workout routine after accident?

Hello, I haven't worked out in a relatively long time and never got over the beginner stage, but recently I was in an accident that incapacitated my legs. I am in (relatively) good condition right now however, and I would like to start working out again. Since I am a beginner I was planning on...

Eccjo‎, Yesterday 05:50 AM
Today, 02:05 AM Go to last post
1 129

PPL Suggestions?

Hey, I've been working out for about 5 months now and I just switched my routine from a bro split to a PPL split and now I'm wondering if I should do a PPL Strength and PPL Hypertrophy split with 1 rest day in the middle. Can anyone give me some tips on whether I should continue my current...

ThatOneStudent‎, Yesterday 07:35 PM
Yesterday, 10:34 PM Go to last post
3 151

"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
242 Pages
1 2 3 4 5 ... 242
Yesterday, 05:11 PM Go to last post
7,255 1,091,871

Alternative for ICF 5X5 when you have a lot of time?

Hello everyone! So, I am student and summer is coming, which means I will have lots of time left to do whatever I want. I decided to go on with ICF 5X5 during the summer because of its StrongLifts 5x5's routine plus some hypertrophy exercises. But the problem is that the workouts are so short...

kibebr‎, 05-17-2018 12:35 PM
Yesterday, 04:11 PM Go to last post
9 416

4 Day Upper/Lower Split - Need opinion on balance/volume

23 years old, 5'11'' 145 lbs atm. Started at 130 lbs. Flat DB Bench from 40 lbs total 3x8 --> 90 , V-Squat from 150 lbs 3x8 --> 275, Bicep Curl 15 3x8 --> 30 lbs, seated DB Shoulder Press 30 lbs total 3x8 --> 50 lbs, assisted pull ups --> bodyweight chin ups 3x6. Been lifting for about 3 months...

Cloud24‎, 04-10-2018 04:15 PM
Yesterday, 12:55 PM Go to last post
16 941

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
3 Pages
1 2 3
Yesterday, 11:57 AM Go to last post
86 8,434

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