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Forum: Workout Programs

What workout is best for your goal?

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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 02:07 PM
100 Pages
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2,988 1,141,663

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 09:28 PM
365 Pages
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 2,700,904

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 07:27 PM
23 Pages
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12-15-2020, 12:47 PM Go to last post
688 766,438

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

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

nightanole‎, 11-07-2020 07:13 AM
6 Pages
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Today, 09:23 AM Go to last post
177 33,054

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 07:00 AM
3 Pages
1 2 3
09-08-2020, 10:44 AM Go to last post
80 303,821

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 07:55 AM
33 Pages
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01-08-2021, 05:28 AM Go to last post
964 918,566

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 12:51 PM
24 Pages
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01-01-2021, 01:43 PM Go to last post
690 1,315,047

Cardio and gains - can you have both?

First post, here goes! I’m a keen cyclist who wants to get into bodybuilding, but I don’t want to give up riding my bike. Clearly this poses a problem in terms of the necessary calorie surplus for gains. My question is: if I got my nutrition right and ate enough to offset the calorie deficit...

1991sg‎, 01-08-2021 01:58 AM
01-12-2021, 02:38 AM Go to last post
8 1,112

Burn Belly Fat -> Hypertrophy for Mass -> Strength Focus

Hey guys, Just wondering if this training sequence (title) seems sensible while matching protein/pound, taking whey, and limiting carbs. I plan to to do cardio 1-2x week and lift 5x a week. To clarify, I would focus on each area AFTER the previous one. Thanks!! Currently 5' 10" 194lbs or 1.8m...

804Prince‎, 01-11-2021 01:14 AM
01-11-2021, 06:48 AM Go to last post
3 550

I need your thoughts/critiques on my new workout program

Hello So I've been doing the standard bro split for 5 months now and I'm thinking of switching it up to a new one where it allows me hit each muscle twice a week. I plan to start this when I bulk next month. My goal is to add on some muscle mass. Is it excessive or insufficient? Would you...

AbdulazizSab‎, Today 08:12 AM
4 102

Coronavirus propaganda and hype

Hey i didnt know where TO post this so i apologize if this is the wrong thread but do you guys give a **** about corona virus and stay home or do some of you live snd die by the gains and just go to the gym regularly? My gym closed for 2 weeks my ass started panicing that i Will lose gains.. Thank...

Advice1998‎, 03-15-2020 06:55 AM
3 Pages
1 2 3
01-11-2021, 02:25 PM Go to last post
71 8,862

Continue with full body or switch to 4 day split?

Hey, guys. I'm currently doing a full body 3 day split and wondering if it would be beneficial to switch it up to maybe a 4 day split. Stats: 30 year old male. 6'3 at 205lbs. The following are rep weights. Bench - 235 Squat - embarrassing at 235. Lower back injury from years ago....

Aggressor27e‎, 12-17-2020 06:56 PM
12-21-2020, 06:51 PM Go to last post
9 1,449

Full Body Training Question

I’m currently at... 140 kg squat 143 kg. deadlift 103 kg. bench press 66 kg. overhead press and i also do Bulgarian Split Squat, Pull Ups, Rows, ab wheel Rollout and have just added Nordic Curls as accessories. I’ve been alternating between full body and upper/lower Split in the last...

Alexlarex‎, Yesterday 04:01 PM
Yesterday, 06:23 PM Go to last post
2 210

Are RDL’s and good mornings interchangeable?

I constantly see people in my gym doing both of this lifts. Is there any difference in terms of muscle activation?

Alexlarex‎, 12-23-2020 06:38 PM
12-24-2020, 02:39 AM Go to last post
4 828

Low back pain in squats and deadlifts

My form is right in both exercises, i squat to a box because of mobility issues and deadlift with no low back rounding, I also do RDL’s and lots of single leg work. I’ve been increasing weights for a few months but I got to 140 kg. in both exercises and hit a plateau because of low back pain and...

Alexlarex‎, 12-27-2020 11:47 AM
01-03-2021, 02:32 PM Go to last post
22 2,054

Should I switch to one quad focused leg day and one hamstring focused leg day?

I've been doing this leg workout so far in my PPL split and my quads are still sore when the next leg day comes and I often need to delay it: - Lying Hamstring Curl: WU 3-4 sets increasing the weight, until I reach my workload, then 3x10-12 - Leg Press: WU 4-5 sets, then 3x12-15 - Pendulum...

AndyBendy‎, 01-13-2021 10:45 PM
01-14-2021, 01:22 AM Go to last post
5 720

Doing the minimal amount of sets that provide most of the stimulus?

So as some of you know, it only takes just a few high quality sets for a muscle to get most of the stimulus in a training session needed to grow. Say 3 hard sets for a muscle group to reach I don't know...90% of potential growth. The thing is that you're sacrificing recovery time to reach that...

Animal2692‎, 01-15-2021 10:37 AM
01-15-2021, 03:29 PM Go to last post
3 543

Need some help forming a workout routine

I started "working out" on and off since mid December from a nearly totally sedentary lifestyle. I put it in "" because Ive been sorta winging it and I want to form a routine. I have several goals: -Increasing overall leg/arm strength -Increasing Knee strength to help with my knee pain...

armoredghost‎, 01-03-2021 05:30 AM
01-03-2021, 05:30 AM Go to last post
0 690

Question Traveling - no barbell

Hey bros, For up to a six month period, I will be traveling in my vehicle. Though I’ve looked at hitched based power racks, I’ve decided against this and have settled on not taking a rack or barbell with me. Instead, I’ll have: -10lb, 25lb, 45lb plates (should I get a 90?) -35lb kettlebell...

baaaaats‎, 01-10-2021 12:45 PM
Yesterday, 08:58 PM Go to last post
6 1,025

Workout Program

Right now my splits look like; Bench - 275 x 4 Squat - 365 x 3 Deadlift - 405 x 3 My goal by May 1 is; Bench 315 x 5 (3 sets of 5) Squat 315 x 10 (5 sets of 10) Deadlift 455 x 5 (3 sets of 5)

Beaver2345‎, 12-28-2020 02:15 PM
12-28-2020, 09:02 PM Go to last post
3 820

Thoughts on light upper workout

I’m considering adding a light upper body day to my routine, probably on a Monday after work (if I work, we normally don’t work Monday) -CGBP 3x6-8, 2-3 warm up sets (I chose this over reverse grip because I can use more weight with a bb than doing rgbp with dumbbells) -Straight arm pulldown...

BeginnerGainz‎, 12-24-2020 05:05 PM
12-25-2020, 08:39 PM Go to last post
21 1,280

Incline Arnold presses

So I’ve used Arnold presses to good effect in the past, and have recently gave reverse grip DB bench’s a try and it dawned on me... Why not Arnold presses on an incline? Thoughts?

BeginnerGainz‎, 12-21-2020 05:34 PM
12-30-2020, 10:30 AM Go to last post
11 1,998

Thoughts on Program

I am coming off a powerlifting routine in about a month, so I wanted to avoid the SBD competition lifts and do some different stuff when I finish. Also, I’m trying to get a little more athletic and well rounded while still focusing on strength. I tried to throw in a handful of strongman movements....

Brandon2576‎, 12-24-2020 02:05 PM
12-25-2020, 09:25 AM Go to last post
12 859

At-Home Full-body Workout with Minimum Equipment?

Will this do in a pinch? Pushups Pullups Kettlebell Swings Kettlebell Front Squats Abs Upper body push pull, lower body push pull.

bulldog91‎, 01-03-2021 09:49 AM
01-03-2021, 11:27 AM Go to last post
3 698

Lockdown, need a simplified workout routine

Hey all, I live in London, gyms are closed, I am and have been indoors for quite a while for various reasons (Covid related obviously). I have a solid bench at home, some proper resistance bands, an EZ bar and some heavy discs so I can put my weight on the bar. Is there a simplified workout...

carlozdre‎, 01-14-2021 09:38 AM
01-15-2021, 08:07 AM Go to last post
6 683

Gym lockdown motivation

I reall need help rn. My gym has been on lockdown since around November 1st. As I wasn’t able to go to the gym and I sure as hell couldn’t do a equipment free home workout, because for me they were really boring. As I didn’t workout anymore, I stopped with my strict nutrition. The gyms won’t open...

Cassed98‎, 12-21-2020 01:52 AM
12-22-2020, 12:39 PM Go to last post
20 1,437

Active 5 Workout plan

My gyms got closed on November 1st and I sadly had to stop working out. Now I got myself a Active 5 for Christmas to do a little home workout. Any suggestion concerning a workout plan? I know I can’t bodybuild without a gym or proper equipment, but does anyone have a good suggestion as to keep...

Cassed98‎, 12-25-2020 09:25 AM
12-25-2020, 02:05 PM Go to last post
2 644

Snatch grip VS deficit deadlift

Any substantial advantages/disadvantages between these two? I get they both achieve better stimulus/fatigue ratios than normal deadlifts by increasing ROM and reducing weight. To me it seems deficits may be more dangerous if the object you’re standing on slips beneath you but that’s all that comes...

CatsAndMice10‎, 12-22-2020 03:11 AM
12-22-2020, 03:28 PM Go to last post
11 925

Zercher squat tips?

Recently I’ve been using front squats in place of back squats as my main movement due to less spinal loading, same stimulus, better torso angle etc. I’m looking for an assistance movement to help drive it up. My first choice was goblet squats but my gym doesn’t have dumbbells that are heavy enough....

CatsAndMice10‎, 01-11-2021 01:53 AM
01-15-2021, 08:34 PM Go to last post
8 1,179

What size plates should I be using for deadlifts?

I just noticed that the plates I’m using for deadlifts are approximately 350mm in diameter. Is this too short and basically a deficit deadlift? Just wondering what height the plates should be off the ground so I can increase it with mats or something. Thanks.

CatsAndMice10‎, 12-20-2020 04:18 AM
12-20-2020, 03:53 PM Go to last post
11 947

Good body weight/callisthenics programme/resource?

Hi everyone, Newbie here as you can see. I’m 43, 183 cm, 79 kg (will be 80-81 after Xmas but not for the right reasons). I’ve done a good bit of dieting over the past 2 years and I lost weight (from 93 kg top point to 77). I trained for and ran a 1/2 marathon since, and I hit the gym for a...

Cavez‎, 12-25-2020 07:26 PM
01-14-2021, 05:58 AM Go to last post
4 1,580

Rate this novice program

Hey guys, Found this novice program created by this guy, natural hypertrophy, on YouTube. Just wondering what you guys think of this. Monday: Squats (1 to 3 heavy sets, 4 to 8 reps) Deadlift variation / pull-ups (4 sets, 6 to 10 reps/AMRAP) Skullcrushers / hammer curls (4 sets, 8...

CheekyCuntt‎, 01-04-2021 06:30 PM
01-04-2021, 09:37 PM Go to last post
8 934

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