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Forum: Workout Programs

What workout is best for your goal?

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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
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04-19-2016, 01:44 PM Go to last post
10,927 2,699,125

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, 06:06 AM Go to last post
176 31,775

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
688 765,218

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 1,313,821

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 1,140,467

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
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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
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09-08-2020, 10:44 AM Go to last post
80 302,982

"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 08:03 PM
270 Pages
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01-04-2021, 11:24 AM Go to last post
8,098 1,770,926

4 day split involving Push,Pull,Leg + Full body workout?

Has anyone had any experience in going to the gym 4x per week- doing PPL and finishing off with FB (or vice-versa)? Been going every other day since my gym is quite a drive from home; I can’t reliably lift every single day as much as I want to (did Coolcicada’s routine for quite a while when I was...

metallick‎, 01-12-2021 06:27 PM
01-13-2021, 01:19 PM Go to last post
8 650

5 day split incorporating boxing

Hey all, I'm going off to basic training next summer and wanted to build a high-intensity workout plan that incorporates boxing. I've got a home gym with a squat rack, free weights (my bar doesn't have spinning sleeves, so power cleans are pretty much out of the question). I was planning on...

senators65‎, 12-13-2020 10:19 AM
12-29-2020, 09:03 AM Go to last post
3 1,205

531 bbb

I've not been participating here for a while, would someone mind explaining what 531 BBB is? I did 531 years ago but not sure what this BBB variation means. TIA

gokite‎, 01-03-2021 08:00 AM
01-07-2021, 02:07 PM Go to last post
6 1,473

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
2 642

Question Allpro progression question

I'm currently running all pro's program which sets out for you to add 10% to the lift once I've hit all the desired sets/reps Its set out like this The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week...

Mbt1990‎, Today 01:21 PM
Today, 04:43 PM Go to last post
4 136

Any bodybuilding/size gaining tips?

So I’ve been doing more or less a powerlifting style of training for the last 3ish years. I’m 158lb rn and I’m thinking about trying to just get bigger after this spring/summer cut. Any major differences in training I should look into? I’ve mostly just focused on the 3 main lifts. So what I do...

Lizzy3200‎, 12-30-2020 12:05 AM
12-30-2020, 12:02 PM Go to last post
4 826

Anyone doing Candito Strength/Hypertrophy

I'm interested in seeing what you do for the optional exercises? I'm going to start it Saturday with the Hypertrophy portion 1st. Also what are you using for the weight ranges? I'll go back and look through to see if there is a % of max that should be used for the hyper and heavy workouts.

ezra76‎, 12-24-2020 01:59 PM
12-25-2020, 04:15 PM Go to last post
4 813

Anyone else that primarily do FB Workouts skip the 2 consecutive rest days?

I mostly just do compounds and add in rear delts and arms near the end of every workout. I primarily lift in the 6-8 rep range but I haven't had much trouble recovering even on periods when I cut. Granted I'm in the intermediate phase so I doubt any one who's capable of deadlifting 5+ plates would...

metallick‎, 01-06-2021 08:55 PM
01-07-2021, 09:28 AM Go to last post
12 974

Anyone had success with the Viking's Warrior routine? TLDR: Do Squat, bench, and some sort of row 3x a week, doing them for sets of 6-10 reps and adding weight when you hit the upper limit of the range. Each workout has you rotating between Chest + Back, Legs and Core, Shoulders and Arms...

metallick‎, 12-25-2020 10:10 PM
12-25-2020, 10:47 PM Go to last post
4 738

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
4 824

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
3 695

Barely internediate levles after 3 years of lifting: am I wasting my time with LP?

Just a disclaimer: I’m doing my best to sum up my whole lifting career. This is a bit of a read so I appreciate the help Started lifting weights around March of 2018. Did Stronglifts and from day one I was bulking on 1 lb a week. From day one, I couldn’t press an empty barbell but was able to do...

Odifududix‎, 12-12-2020 12:28 AM
2 Pages
1 2
12-20-2020, 10:45 AM Go to last post
39 4,225

Beginners' At Home Workouts With Just Dumbbells?

I'm fairly new to working out and have trouble building the motivation to go to the gym. I'm always bad about finding an excuse not to go. However, At home i have a pile of various dumbbells and I'm wondering about some good at-home routines that I can do 3 to 5 days a week. I'm not looking to get...

swordbreaker925‎, 01-05-2021 08:54 PM
01-06-2021, 02:48 AM Go to last post
1 686

Best Fitness Apps

So I want to get back into shape since I'm starting a new job, and with a new phone I have I'd like to get a app that will make it easy for me to keep track of my workouts, how many calories I intake, and meals that I eat. I don't really care if it has preset workouts or recipes or anything like...

trgarner91‎, 02-09-2018 06:42 PM
12-30-2020, 08:22 PM Go to last post
14 6,736

Best program to increase endurance and strength?

Beginner here. I have police agility test in about 3 weeks and possibly police academy in less then 6 months. Just looking for a good program to help me gain strength and stamina. Not doing this just because academy it just gives me a reason to start bettering my self. I’m about 6’1 150lbs..21...

TwinJt‎, 01-08-2021 07:05 PM
01-11-2021, 10:17 PM Go to last post
4 957

Best workout split to do with loads of free time?

Currently on furlough and in lockdown. Very bored unless I'm training so wanted to know what workout split will take best advantage of all the free time and maximize gains?

Hoxton12‎, 01-11-2021 03:16 PM
01-12-2021, 07:56 AM Go to last post
15 834

Lightbulb Best workouts for when you are fat, skinny, or going through puberty

Weight loss using a diet is very difficult even when working out. I have been working out for years with my father and brother and each of us has a different workout and diet plan that is most suitable. Its all about trial and error

MIcheal1234567‎, 01-12-2021 05:26 PM
01-12-2021, 10:50 PM Go to last post
2 501

Body Transformation Course with Personal Trainer and Dietician. (Australia)

Hi Guys, I have been in and out of the gym may times in the last 15 years but never took it seriously. What I want to do now is use professional help to get real results. I was looking at joining a special body transformation program. Which combines diet and training designed specifically for...

greekgod17‎, 01-09-2021 05:57 PM
01-12-2021, 08:14 PM Go to last post
2 861

Brazos Valley Barbell New Free 10-Week Strength Program

David Woolson just released a really cool free strength program. Lots of data tracking and performance graphs in the spreadsheet, similar to RTS tracking. It comes with a video on how to use the spreadsheet, so definitely a good idea to watch that. This would be for intermediates and above, and...

ECGordyn‎, 12-25-2020 06:50 PM
12-26-2020, 03:38 AM Go to last post
2 727

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
3 540

Lightbulb Can get six pack abs anywhere?????

Yo guys and gals! I'm starting my fitness journey. I'm 5'10 and 210lbs(90kg) Aiming for 170lbs a little buffed Any suggestions how is should start?

nixzod1‎, 01-07-2021 07:40 PM
01-07-2021, 09:34 PM Go to last post
1 749

Question Can i manage 6-day PPL split or is it too much?

A little of background: student, 21 yrs old, 5'8, 140ish lbs. Considered an intermediate lifter. Owns two adjustable dumbbells that weigh 10-50lbs each + a bench. I have been working out here and there for a long time, but never committed to a routine until summer 2020. I just started my second...

hoboy‎, 01-12-2021 11:46 AM
Today, 02:41 AM Go to last post
16 948

Can or does music effect the intensity of a workout?

Not turning this into a thread of "What are you listening to". But can the tempo, style or volume etc. of the music make an effect on the intensity of a workout?

paulinkansas‎, 01-02-2021 11:35 AM
01-02-2021, 11:48 AM Go to last post
3 606

Can someone help me with a workout plan?

Could someone hook me up with a garage gym workout plan please? I’ll pay if needed. Just lost after a few years of getting fat and lazy. Have a bench, squat rack, have free Weights dumbbells, barbells, ez bar and bench has the leg Extensions and preacher curl pad thing. Thanks!

Cne7son‎, 01-06-2021 11:52 PM
01-07-2021, 03:19 AM Go to last post
4 784

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