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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 01:07 PM
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Yesterday, 05:09 PM Go to last post
2,607 598,125

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
175 Pages
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Yesterday, 02:15 PM Go to last post
5,226 680,382

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
17 Pages
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03-19-2018, 07:14 PM Go to last post
503 221,921

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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03-19-2018, 07:55 AM Go to last post
678 238,640

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
03-17-2018, 02:28 PM Go to last post
14 2,181

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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03-03-2018, 07:07 AM Go to last post
628 778,972

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 1,727,486

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 54,179

"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
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Today, 03:03 AM Go to last post
7,008 1,035,469

Plan recommendations

Hey everyone, Hopefully this is allowed. I do HIIT 3x a week and am looking for a weight workout to add 2-3x a week. Main goal right now is fat loss while maintaining muscle mass ie. toned. Thinking of 5x5 Thanks in advance

Fitmaven‎, 03-18-2018 06:22 AM
Today, 02:59 AM Go to last post
2 232

Beginner size program?

Hello everyone sorry if this has been beaten to death but I could not find anything specific enough using the search function so here it goes, this is my first post on the forum so here's a little recap of my fitness history. I am male 21 years old, 6' 4" and weigh 192lbs. About 4 years prior I...

uppton44‎, Yesterday 06:00 PM
Today, 02:05 AM Go to last post
3 117

Can a 5 day split with only dumbells help me put on weight as an ectomorph??

I have been casually lifting for about the last two months, I would try to hit the gym twice a week but wasn't expecting much progress and didn't see much either. However the last 2 weeks I have become very serious about working out and came up with a 5 day split so I would spend more time...

gopherids1‎, Yesterday 11:50 PM
1 96

Exclamation How can I gain more muscle at home with a pair of Dumbbells?

I'm skinny fat. I have no access to a gym.I'll be shifting to another City in about 8 months, so I wanna get a little big. I have a couple of dumbbells ( a pair of 22lb and a single 55lb) and a pull-up bar at home. Current Measurements HEIGHT : 5'10 (170lb) CHEST: 39 BICEPS: 14.3

mikelee1213‎, Yesterday 11:22 PM
1 125

Question Can 3 days training to fail per week cause over-training?

'm a beginner and I started lifting weights at the beginning of this year. I do workout 3 days per week (Sun, Tue, and Thu) I kept that up over the past two and half months. When I do lifting, I focus on specific muscle groups, that is a day for legs, a day for chest and arms, a day for my back and...

cybere‎, Yesterday 07:02 PM
2 97

Is the best routine the one you can stick with regardless of it being optimal or not?

I’ve been seeing this idea pop up lately that an optimal routine may not be the best routine at the end of the day if you can’t stick with it. There are people with wild schedules that simply can’t do certain routines and there’s also people who can’t stand certain routines. In that case, wouldn’t...

Nyseto‎, Yesterday 08:53 PM
2 124

Quick question about lifting

Hey guys first post here, You probably get a lot of posts like this. Iv been working out arms/shoulders, abs, legs, back, chest each on separate days, one day per group. Iv been doing this for about 2 weeks and haven't taken a day off, by the time I hit that muscle group again its had 4...

Caddyshack3000‎, Yesterday 07:24 PM
Today, 01:02 AM Go to last post
2 94

Need a routine/program for coming back

So hi, I haven't been working out consistently for the past year, I've seen very little progress thanks to me just wandering around random ****. I have everything put together again I just need a solid workout program. I'm 16, a year ago from when I posted, I have a license, and I have other...

PutridLifter‎, Today 12:53 AM
0 64

Push Routine/ Overtraining?

Hey guys, just implemented a new push / pull/ leg split routine. Was wondering if you think my push routine is too much on the shoulders or tri's, wondering if I should add more, keep it, or remove some sets. 4 sets, 4-6 reps: flat barbell bench 3 sets, 12-15 reps: incline flys 4 sets, 8-10...

Colin333‎, 03-20-2018 06:23 PM
Today, 12:53 AM Go to last post
7 263

Best Program For Strength Gains?

So I've been running a decent amount of volume training with intensity but not as frequent in other words I only do my heavy compound lifts once a week, Anyways Im taking some time off from high volume spending hours in the Gym a night doing a FBW or 1 or 2 muscle groups, since i'm doing this I'll...

cthunder0‎, Yesterday 11:25 AM
Yesterday, 11:31 PM Go to last post
6 182

StrongLifts 5x5 bulk or cut at 5'10.5'', 160lb, skinny fat

New poster so I can't post a current image. I am 5 ft. 10.5 in, 160lb, ~25% bodyfat, and vegetarian (if that matters). I'm pretty new to lifting, having done StrongLifts 5x5 for ~2 months now. What I am confused by is whether it is best to start off bulking or cutting. I estimate I have ~25%...

aram2018‎, Yesterday 10:34 PM
Yesterday, 11:03 PM Go to last post
2 114

Novice or Intermediate For Fierce 5?

So for the past 2 years, up til a few months ago I went to the gym simply doing whatever. A few months ago, I finally started to look more into a real program and found Fierce 5. Since I "went to the gym" for those 2 years, a few months ago I thought I would start with the Intermediate program for...

Hopwell‎, Yesterday 07:11 PM
Yesterday, 11:01 PM Go to last post
1 99

Assistance Work for SS

Hello! I am coming back to working out a few years atter high school (I'm not 48, I'm not sure why this post says that haha). I am not an athlete, and I am mostly working out because I want to look good, and aesthetics are more important to me than performance (for now at least). I am working...

mysteryguy1‎, Yesterday 10:59 PM
Yesterday, 10:59 PM Go to last post
0 75

Question Any routine recommendations?

So I decided to throw away the routine I made and been doing for the last month because I think it's unproper balanced. What are some good options of routines, considering that I have a little knowledge about exercises but I can be considered as a newbie, and that i can workout 4-5 days per week?...

sgarciac07‎, Yesterday 04:59 PM
Yesterday, 10:58 PM Go to last post
1 123

14 year old workout progress?

Hi i am a fourteen year old who has been doing a workout every day for the last month this is what i have been doing 200 push-ups 200 crunches 200 chin-ups i am wondering if i have been making progress and if im doing well for a fourteen year old :)

SharpEnvy‎, Yesterday 04:59 PM
Yesterday, 10:57 PM Go to last post
1 118

Unhappy Fat Guy Wants to Be a BB

Long time reader here. Let me Introduce myself and I am 44 years old male who is 320 pounds 6’4”. Lets just say I’m 35 percent fat. I have been lifting without rhyme or reason for probably 27 years. I had an appointment with the endocrinologist where I am hypothyroid and I was devastated by my...

Nightfly‎, Yesterday 09:47 AM
Yesterday, 10:39 PM Go to last post
3 115

my hybrid split

so ive been losing weight for a long time and have gotten pretty lean. i would like to start building strength and muscle as well as athleticism as well. i like callesthenics but i dont want to limit my training to just that. i have a calisthenics workout group i do on tuesdays and thursdays so i...

justaguy9000‎, Yesterday 10:09 PM
Yesterday, 10:09 PM Go to last post
0 63

Program for water polo player

Do you guys know of any good programs for someone that has to do hours of intense cardio? Our current workout for water polo training is 2 hours of swimming directly into 2 hours of water polo practice, but no weightlifting. For the past 5 months I have been independently doing a beginner...

relard‎, Yesterday 08:24 PM
Yesterday, 08:24 PM Go to last post
0 64

What workout program should I follow to get a physique like this.

Hello everyone! so I have a few questions. What workout program should I follow to get a physique like this? ( I added a pic of the physique in the attachments ) Also can you anyone give me some advice on what I am doing right now, what I am doing currently a good plan or a bad plan? I put my...

BransonFIT‎, Yesterday 02:26 PM
Yesterday, 08:17 PM Go to last post
6 240

Recommend me a program

Can someone recommend me a good program for working out 4-5 days per week that I can do with just free weights ( preferably dumbbells but most any barbell exercise has a dumbbell variant anyway ) , a pull up bar and an adjustable bench ? I like simple programs that use tried and tested exercises (...

Shadowman82‎, 03-19-2018 07:59 PM
Yesterday, 05:34 PM Go to last post
5 216

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
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Yesterday, 03:56 PM Go to last post
75 6,859

Question about P.H.U.L. progressive overload - What's the best approach?

Have been running this PHUL routine created by theviking1992: Some tweaks I made: For upper power I do chinups instead of pullups. For lower body I don't do a lower hypertrophy because I am lagging on my lower body lifts so I basically just do two lower...

merl227‎, Yesterday 03:49 PM
Yesterday, 03:49 PM Go to last post
0 40

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
11 Pages
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Yesterday, 03:23 PM Go to last post
313 15,976

What programs have stupid high volume outside of GVT?

I've preferred high volume training for some time now and am looking for a new routine after giving GVT a try. Any ideas?

ycpspartan‎, Yesterday 03:04 PM
Yesterday, 03:20 PM Go to last post
1 67

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