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Forum: Workout Programs

What workout is best for your goal?

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    4,066 62,372

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
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Today, 09:19 AM Go to last post
379 84,155

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
120 Pages
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3,578 494,959

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
12 Pages
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04-19-2017, 01:55 PM Go to last post
359 110,397

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
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2,396 509,327

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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04-17-2017, 02:47 PM Go to last post
607 667,004

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 1,448,226

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 38,510

"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
164 Pages
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4,895 718,155

What would you add to my program based on what it lacks?

I am putting together a full body calisthenic workout that I can do 3 times a week. I'm a skinny ass beginner so I should be able to experience newb gains and pack on muscle from calisthenics in the beginning. I plan on leaning more towards free weights as I get closer to my calisthenic mass...

BarStarzFan‎, Today 12:25 AM
4 234

Is my workout program good? Or should i change it..

Hi guys! Im just wondering if my workout plan is any good.. what do u think? :) im not beginner i do have some training background.. Monday: chest triceps shoulders Tuesday: rest Wednesday: back, biceps, abs Thursday: rest

Wibberer‎, Yesterday 05:37 PM
16 271

Workout routine idea

Day 1: Chest/TRI Day 2: back/bi Day 3: Legs Day 4: Shoulders Day 5: rest Then repeat Would this be a good routine to try?

bsnow0506‎, Today 08:07 AM
5 81

Angry Should my PT be tracking progress

So I have joined a gym for 8 months now and while I feel a lot fitter, my PT has never 1. Discussed or tracked my progress. When I first joined we set out some goals and he has never tracked since. 2. Put together a plan to achieve desired outcomes eg: bench press X kg 3. Exercises he runs...

PumpingIron2000‎, Yesterday 08:28 PM
5 138

I am looking for a new fitness program

Hey whats up you guys, I just registered to tell you my story. I did train EFX Postural Bodyweight Training Program from Mark Lauren for a little bit over a year now and I start to feel like its not bringing me anywhere anymore. It feels like I just reached some kind of peak point, no new gains,...

fischsuppe76‎, Today 08:26 AM
2 68

It's been awhile.

I'm headed back to gym Monday. I had gastric sleeve surgery, 9 weeks post-op, and cleared to workout. I will be on low carbs, high protien for a longtime. I was wondering if I should go right into compound exercise routine, or start with something else. My goal is to burn fat, and get in overall...

jdjcky‎, Today 07:26 AM
Today, 09:01 AM Go to last post
5 101

PPL 5 days a week?

I've been running stronglifts for about a year. I'm currently near the end of a cut (modified diet, reduced from 5x5 to 3x5, and added cardio) and now that my strength numbers are respectable I'm looking to switch from a strength-focused routine to something more hypertophy-oriented. I'm reading...

dirtyreyes‎, Yesterday 10:58 AM
Today, 08:49 AM Go to last post
7 134

Trap-DL instead of squat. Particular case. Help Needed

I am designing my own training routine which is based on SS 3x5 and similar programs. And I trully need help according to my particular case. The problem is, I cannot barbell squat and DL at all ANYMORE due to a lumbar condition, so please do not say "perform them anyway''. I am...

HeMB‎, Today 01:14 AM
Today, 08:17 AM Go to last post
8 161

Am I doing good for about 3 months? Pics included

I think I would get criticized a lot for my routine, but at least based on pictures, am I making good progress for about 3 months worth of work? I started with a month at maintenance, then did two or two and a half months of calorie surplussing 3200+. The first month I was in the gym every...

amartin315‎, 04-23-2017 05:17 AM
Today, 07:10 AM Go to last post
15 643

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
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Upper/Lower vs PPL?

Do you guys prefer an Upper/Lower split ran twice a week or a PPL ran twice a week for strength & mass?

fairbjosh‎, Yesterday 11:26 AM
Today, 06:47 AM Go to last post
7 225

What do you think of my workout plan? any tips?

ok so this is what I do each week: Monday - football Tuesday - chest & triceps Wednesday - biceps & back Thursday - 20 min HIIT workout Friday - shoulders & legs Saturday - rest Sunday - rest

pinder325‎, Today 03:21 AM
2 118

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
17 Pages
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Today, 05:04 AM Go to last post
506 76,272

Best workout plan for me?

Height: 175 cm (5 feet 9.685 inches) Weight: 77Kg (169.756) BF: 11% Natural (no juice) I've been hitting the gym for 6 months now, i have seen some results yet I would like to take a step forward and see which routine is the best one for optimal results. Actually I'm doing a 6 Day split...

Joseignacior‎, Today 12:24 AM
Today, 04:20 AM Go to last post
3 122

Bulking fat percentage

Hi guys; I'm new to bodybuilding and now have been doing a bulking session for two months and two weeks. Just got my results today using Tanita body composition and comparing it with when I first started. Height=177 cm Age=20 1st day of gym: -Body fat=3.3 kg (5.7%) -Muscle mass = 51.9 kg...

makeevolution‎, Today 02:10 AM
1 95

Working out 6 days a week,Good or Bad?

Hi Guys, I have been working out for 5 months,When i started i didn't know anything about bodybuildng my friend told me to train each muscle each day 6 days a week but i didn't see much improvements after following this routine for 5 months. Need your advice,should i follow this routine? or...

Tommax007‎, 04-25-2017 06:22 PM
Yesterday, 11:58 PM Go to last post
11 338

Best workout routine to gain muscle?

BF% ~ 15% Height: 5'4 Weight:140 Im trying to gain muscles but im not sure what would be the best routine for me to gain muscle. Should I eat a lean diet or or create a calorie surplus? should I have little or a lot of cardio. Im a beginner at this and have never really worked out and i want...

BrandonDH‎, Yesterday 10:37 PM
Yesterday, 11:13 PM Go to last post
1 122

Plateau/strength loss and injuries...

Hey, long time lurker, first time poster. I've been on a 5 day bodypart split for almost 6 months now (per PT) and within the last month and a half I've sustained a bad back strain (almost done healing thanks to physical therapy; I can deadlift again, but at about 40lbs lighter), an elbow injury...

coeur‎, Yesterday 08:53 PM
Yesterday, 09:13 PM Go to last post
1 54

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
10 Pages
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Yesterday, 09:08 PM Go to last post
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Is this normal or a health condition? Anyone else experienced something similar?

Hey guys, There is one problem that has undermined my fitness ambitions all my life. I used to think it was just exercised induced nausea, but recently I have discovered that I have very specific triggers and symptoms, and I wonder if it's actually something else, and wondered if anyone else...

HeindrichJin‎, Yesterday 05:41 PM
Yesterday, 09:04 PM Go to last post
1 66

Fierce 5 App

Hey! I created a Fierce 5 app that works on iOS and Android. It's 100% free and has no ads (so hopefully doesn't break any forum rules). It has all the programs in the Fierce 5 comprehensive program list, and also comes with a plate calculator and rest timers. Let me know what you think! Link...

earplugs‎, Yesterday 10:01 AM
Yesterday, 08:23 PM Go to last post
5 143

Feeling very discouraged

I've lifted for 6 months my entire 19 year life. Half of that was my sophomore year of high school. I've been back on the weights for 3 months now, and with the fact that all I do is research, even when I wasn't lifting, about effective program planning. So here I am. What has me discouraged is...

vblifts‎, Yesterday 03:55 PM
Yesterday, 08:04 PM Go to last post
7 148

Mentally or Physically Tired?

Hey everyone. I'm fairly new to this site. I have a question for y'all though. This week I find myself burned out. I try to go to a boxing class four times a week (its like a circuit training type of class, not pure boxing). Sometimes I have to miss out due to work (Navy), but I think I go pretty...

whirlybird13‎, Yesterday 04:36 PM
Yesterday, 07:50 PM Go to last post
3 122

Looking for Suggestions/ Changes/Comments

So, lately I've been doing an agonist/antagonist workout routine. I believe its been working, but not sure completely. On April 1st I started my first clean bulk. So, I'm not sure if it works or not or should I change it up. Please leave comments, I've attached pictures for body reference. I do...

TxMRF‎, Yesterday 05:46 PM
Yesterday, 07:48 PM Go to last post
2 72

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