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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 06:13 AM
12 Pages
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04-18-2021, 08:20 AM Go to last post
354 86,373

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
24 Pages
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04-16-2021, 12:31 AM Go to last post
704 815,235

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,362,019

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
101 Pages
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3,010 1,192,272

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
3 Pages
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03-17-2021, 07:01 PM Go to last post
84 333,354

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
33 Pages
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01-08-2021, 04:28 AM Go to last post
964 975,887

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 2,769,446

Workout program recommendation for beginner (please)

Hi all! After many failed attempts, I have finally committed to going to the gym. I came across this forum while looking for reviews of the Atlean-X program, and saw that it doesn't have a great rep here. I've had a look at the stickied threads, but (I think) those routines would require a...

hernandez828‎, Today 02:53 AM
7 75

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 05:24 AM
5 Pages
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Today, 04:06 AM Go to last post
130 29,523

Brand new here, trying to find these answers - splits, muscle growth and sets/reps

Hi everyone, Ok so I've watched about a billion Youtube videos now over the last year during Covid on everything to do with body building you name it. I've tried a few different training styles and ideas now related to these different ways of training but still want to know so much more. ...

SMillsFAE‎, Yesterday 11:06 PM
Today, 03:29 AM Go to last post
6 139

ADVICE NEEDED — Ready to get serious

BACKGROUND: 5'7", 144 lbs., male in his early 30s. I've had to work overseas for the last several years, frequently changing location, so it's been hard to get into a routine. Every time I started to feel like I was making progress and getting a good physique, I'd have to move, end up missing...

SporkFrog‎, Yesterday 08:41 PM
2 96

Eccentrics and Isometrics question

A few weeks ago I've started implementing slow eccentrics and isometrics variations of big lifts. Although isometrics (5-8 secpause holds at some point of the lift) have been helping me strenght wise and I'm feeling the right muscles contracting in my lifts better than ever before, it is the slow...

Alexlarex‎, Yesterday 12:02 PM
Yesterday, 12:13 PM Go to last post
2 144

Looking for a 6 day split muscle building program

18 y/o, weight is 82kgs and height 183 cm. Bench - 100kg Squat - 110kg deadlift - 140kg I get around 3k calories + around 160g of protein everyday I have been working out for around a year and a half I am looking for a 6 day split because I usually workout after school with friends and...

Simen2360‎, Yesterday 10:29 AM
Yesterday, 10:29 AM Go to last post
0 172
Yesterday, 07:19 AM Go to last post
3 495

TOTAL beginner looking to get ripped

I'm a total beginner and don't know where to start with weightlifting. I've always been a skinny guy, although right now I am overweight because of the pandemic, but never had muscles. Do you recommend losing fat before lifting? How can I start at home? Any help would be awesome.

lookingtobulkup‎, 04-18-2021 07:03 PM
Yesterday, 01:09 AM Go to last post
2 269

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, 03-04-2021 05:10 AM
2 Pages
1 2
04-18-2021, 08:29 PM Go to last post
40 3,575

PPL program question

Hey, I was wondering if it was better for a PPL program to spread every worked muscles or to group them. like... (spread) (chest) Bench press 5x10 (shoulders) Egyptian Lateral Raise 4x10

Masaaassa‎, 04-17-2021 07:45 AM
04-18-2021, 08:45 AM Go to last post
6 427

5/3/1 ppl

Hi i saw this program on reddit, i've been lifting for 7 months and currently for 5 reps each have a 85/145/215/270 lifts, i have been doing 5/3/1 and stumbled upon this: Push 1: bench 5/3/1, 5x10 of a bench accessory work (like boring but big template, 50-70% of your training max) at 50-70% of...

Lucas5762‎, 04-15-2021 05:23 PM
04-17-2021, 02:38 PM Go to last post
3 578

Advice needed for 69 year old father

-recently fell and fractured pelvis -no lifting history -has been told to exercise to strengthen the tendons and ligaments around the pelvis that have been stretched -bad knees, squatting is difficult - relatively good shape and active before fall -needs to build strength to remain active as...

Hutrapper‎, 04-16-2021 06:01 PM
04-17-2021, 10:39 AM Go to last post
14 590

Smile strength program

Hey, Can anyone recommend a strength program for my bench press and shoulder press. I run a PPL split, so the program would have to involve either benching and shoulder pressing heavy once a week each, or just shoulder pressing heavy twice a week (I am more concerned over my shoulder press than...

tomhaverford‎, 04-17-2021 04:35 AM
04-17-2021, 06:58 AM Go to last post
5 395

Need a program for my home gym

I've been lifting for a few years now, but never took it too seriously. My main goal was to regain 'healthy' weight after a stomach surgery. I was borderline anorexic (183cm & 59kg) and got up to 75kg, at which I've been hoovering for the past 2-3 years. I still went to the gym, but that was more...

LawStudent1993‎, 04-17-2021 03:18 AM
04-17-2021, 03:32 AM Go to last post
1 366

New to all this. Is this even possible?

Edit: The age above is wrong. I am 27. Joined here a while ago but never started working out until about 5 weeks ago. I have been working out every other day using body weight, resistance bands, two little drink bottles, & gallon jugs. I have gained 18sh pounds and feel much stronger already....

ChickNPicker93‎, 04-14-2021 07:50 PM
04-17-2021, 01:13 AM Go to last post
12 940

How do you know when your volume is too high without any pains?

If you're not having any joint or tendon pain or long lasting soreness of any kind, what are other ways to tell if your weekly volume is too high? You can do too much volume to the point where you're clearly getting weaker every workout and every week, but is it possible to do just enough volume...

Animal2692‎, 04-11-2021 04:54 PM
3 Pages
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04-16-2021, 07:49 PM Go to last post
61 2,899

Are there drawbacks to repeating a workout for a cycle (5/3/1)?

I hopped on 5/3/1 not too long ago and have reached the third week where I'm doing the 1+ sets. Yesterday, I woke up with tendinitis but decided to train the OHP. As soon as I unrack the bar, I experienced a mild discomfort in my left elbow area that weakened my pressing strength and I only got...

Odifududix‎, 04-16-2021 12:11 PM
04-16-2021, 05:00 PM Go to last post
3 465

new work out opinions

trying to create two new workouts. These are different for me as i have never done full body work outs and i have never done an upper/lower either. it did not paste the best so i will attach it as well. Any thoughts? Upper/lower abs upper Bar bench 3x6-8 ...

bigal80ak‎, 04-14-2021 11:28 AM
04-16-2021, 01:27 PM Go to last post
13 814

What I’m doing at age 54

This year marks 40 years of Natural strength and muscle building for me. I compete only with myself. Many of my PRs were set at age 48-50. I typically take some time off each fall due to Coaching football but here’s my current routine that has always been very good to me. I guess I’m sharing...

coachcalande‎, 04-11-2021 05:33 AM
04-16-2021, 08:17 AM Go to last post
10 1,249

Not really seeing any muscle gains.

I've been working out off and on for years (im 24). I've pretty much always used the fierce 5 beginner routine. I've never seen the growth I wanted so I always take breaks. My current 5x5 is bench 170lbs and squat 225lbs. I'm an impatient person, I understand that I won't look like Dwayne Johnson...

KB199605‎, 03-29-2021 04:07 PM
04-16-2021, 06:08 AM Go to last post
7 988

Need an intermediate deadlift program - unsure which to choose

I am plateaued just beneath five plates on my deadlift and I have a competition/log thread going, aiming to get above 500 in half a year. As a novice, simply going in, changing it up occasionally while making sure to challenge my limits and put in legitimate effort has been sufficient to get...

EliKoehn‎, 04-12-2021 10:39 AM
04-15-2021, 08:46 AM Go to last post
14 1,104

GYm workout and Home chin up pull up workout?

Hi Can i do -2 Calisthenics workouts Pull up,Dips and press up etc - 1 GYM workout with weights Together? I ask because i want to work out as i low muscle mass but i no will not go to the gym 3 times a week as i finish late and work late and only have 1 day off to go gym but have...

Soulman2477‎, 04-13-2021 05:47 PM
04-15-2021, 06:04 AM Go to last post
2 663

feedback on home PPL routine?

i have a pullup bar and limited dumbbells so adding weight isn't easy, advice appreciated. push day: pushups 3x10 then burnout set incline pushups 3 sets to fatigue lateral raise 3x10 then burnout set with lower weight arnold press 3x10 then burnout set with lower weight overhead...

bc222‎, 04-14-2021 06:21 PM
04-14-2021, 07:38 PM Go to last post
3 610

Squatting 3 times a week?

I know at beggining levels squatting three times a week is totally fine, but I'm currently at 140 kg for 5 reps, (I'd say I'm an intermediate now) at this level is squatting 3 times a week convenient or is it too much? I removed conventional deadlifts from my workout... Upper/Lower split 2xweek. So...

Alexlarex‎, 04-14-2021 06:15 AM
04-14-2021, 03:21 PM Go to last post
11 840

Feel like I need to start prioritizing certain muscle groups.

Hey peeps, Just needed some feedback if possible. Been lifting for 5 years, have done Fierce 5 basically most of my lifting, either the full body or upper/lower version which I've loved. I'm getting tired of having lagging arms though, genetics I guess and also want to focus little more on...

melpa64‎, 04-12-2021 02:56 PM
04-14-2021, 10:23 AM Go to last post
3 880

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