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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 VI

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

nightanole‎, 10-05-2015 07:53 AM
137 Pages
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4,108 533,497

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
16 Pages
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Today, 03:17 AM Go to last post
463 112,837

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
13 Pages
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06-13-2017, 06:11 AM Go to last post
375 129,589

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
81 Pages
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2,410 526,438

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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05-21-2017, 03:10 PM Go to last post
609 688,946

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 1,499,239

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 41,813

Intermediate needs help for new macrocycle

Hello everybody, Early this June I've done my first powerlifting meet, about 15 months since I started lifting, and now I would like to cut a couple of pounds and start a new cycle, idling powerlifting and focusing on build as much muscle as I can in 6-8 months. I've been training with some...

Norsten‎, Today 10:21 AM
Today, 02:38 PM Go to last post
4 103

Starting a push pull legs routine

I was hoping one of you more expierinced guys might be able to take a look at the workout I put together and see what you think. My legs grow like crazy and they're already a little disproportionate which is why I only have one leg day scheduled in at the moment. Thanks Monday (push): Bench...

Slitsniffer‎, Today 10:55 AM
2 88

Unhappy Need help going from zero to hero

Hey guys. Looking to get huge, but I'm not sure where to start. Stats: 38 years old, 5'9", 134 lbs., 12.8% body fat, extreme ectomorph. I used to be in better shape, but I was in an unhealthy relationship with a very selfish person up until now and ended up getting lazy. My self esteem is in the...

JoeFirehawk‎, Today 09:31 AM
8 156

The Waterbury Method

Tried posting a link to the workout but I guess I'm not fit for such liberties because I have a post count under 50, thanks mods. Has anyone else tried this program, what were your results? I used to be an advanced lifter then got on some wacky 12 hour shift work schedule and had to seriously...

RecoomeKick‎, 06-14-2017 09:43 AM
17 417

ICF 5x5 or SL 5x5

5'11 192lbs 16% BF Looking to gain Muscle Mass (Size) and Strength. Which 5x5 routine would be more suitable to reach my goals of 195-205lbs 10-12% BF?

StanAlbert10‎, Yesterday 09:00 PM
2 144

40 year old man looking to make some changes

Hi all. I'm 41+, diabetic, and I work a long-hours, high-stress job (attorney, if you're curious). I'm 6'3" and around 230pounds. I've fluctuated over the last couple of years from 220 to 240. This weight has been stable for me for quite some time. In college, I weighed almost 300 pounds, but...

Archawkeye‎, Today 11:23 AM
3 97

"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
186 Pages
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5,564 792,824

Leg Workout

So, I can get pretty crazy when I train legs. But I also believe in balance. I have a job to where I walk anywhere from 5 to 10 miles a day in so I factor that in as well. My legs are usually sore up until 2 days before my next leg workout and I wanted some opinions, based on your personal...

Bjm1522‎, Yesterday 03:26 PM
9 129

what do you guys think of that program?

so i am 25 male hard gainer and i need to buff up so i found this training its suitable for my time, but is it suitable for my body??? 3 Days A Week Routine /// Monday, Wednesday, Friday. Do the two workouts alternately. Workout A:

kelghazaly1‎, Today 05:44 AM
3 123

do you recommend this hip mobility routine ?

Hello what do you think of this hip mobility routine ? do you advice me to use it ? and would it result and safe,healthy and flexible hips ? and could it help prevent postural imbalance (i don't have any but i would like to be safe) the routine is in the youtube video below (can't post...

vanqu‎, Yesterday 07:09 PM
Today, 10:43 AM Go to last post
6 179

Rear delt/postural work extra frequency ?

So I'm familiar with frequency > volume, hence PPL > brosplits. But there are probably plenty that exclude shoulders/arms to hit them harder etc, but that would reduce frequency for other muscles etc. What would you guys think of adding facepulls at the end of a push workout to further hit rear...

KottigainZ‎, Today 02:55 AM
4 142

Question Hey! 17 year old beginner looking for advice :)

At 5 feet 11 inches and 225 pounds as a 17-year-old male by the end of the school year, I decided that this summer I wanted to transform my body. With some help from friends and researching online, I've built a workout schedule that I have followed for about a week and a half. I'm currently doing a...

wzec73‎, Today 09:21 AM
1 146

How do you select or create a plan for yourself?

Numerous times I have used the section on this web site that you select your gender, height weight, goal and it gives a list of plans. When I go check them out, there is so much stuff in there that I dont understand. Machines and moves that I dont know anything about. This has happened a lot and I...

sherri707‎, Today 09:12 AM
Today, 09:40 AM Go to last post
1 88

Brosplit + A fullbody workout = legit routine? (like Zyss's)

We "know" training frequently probably is better than training with high volume and low frequency but personally Fullbody/Upper Lowers, I find them really boring and I can't push myself nearly as hard as with a brosplit. So I thought about adding a fullbody workout consisting of the bigger...

JXNXTXN‎, Today 09:40 AM
Today, 09:40 AM Go to last post
0 56

Cool Help with Beginners Program!

Hi guys, Hope you are all well! To paint the picture I'm a footballer of a very lean body shape. I'm 6"2 and weight about 11 stone. Basically I've got a big couple of seasons coming up for football and I want to build some body muscle as I'm tired of being a skinny twig basically! So the...

ChrisGrifter‎, Today 02:08 AM
3 238

Exclamation Anyone willing to help me transform?

I've had a very rough year so far. I work with elderly, disabled adults and veterans and I had 3 clients that passed away in the same month and it put me in a deep depression. To add to that my GF turned out to be a diagnosed narcissist who did nothing but manipulate and keep me away from the...

Neverquit79‎, Today 07:51 AM
2 97

5 3 1/ PHAT Hybrid Routine... Amazing!

Hey guys, I've been getting a lot of messages asking for my routine. I've also been getting a lot of good feedback from people saying they've used it and said I should make a thread on it so I thought I would. My stats (Currently): Height: 5'6" Weight: 167lbs BF%: 8-9% Current lifts are in...

BL17‎, 10-07-2013 12:56 PM
3 Pages
1 2 3
Today, 07:40 AM Go to last post
88 50,336

PHAT Ab Workout

I'm currently doing Layne Norton's PHAT program. I'm on a bulk and I want to do an ab workout on rest days. What are your thoughts on doing this? (Everything is 3 sets, 12 reps) Decline weighted sit-ups Hanging leg raises Jack knife sit-ups Dumbbell side-bends Also, do you think...

Plonkerr‎, Today 07:05 AM
Today, 07:05 AM Go to last post
0 70

Low intense workout for men

As title suggest I want low intense workout routine. I am 30, male and been working out in gym. After a year, I came to know that I have some heart disease because of which I was unable to lift heavy equipments. I left gym :( . Later, I found p90x, which doesn't use much weight and I can do it...

keshav768‎, Today 06:49 AM
Today, 06:49 AM Go to last post
0 35

A few questions about fierce 5 before I start this

i have been working out for 4 months, with a stupid 5 day per week bro split. I've got some decent results but I feel I could do better lol. A few questions I have before I start fierce 5: • what ab workout do you reccomend for large blocky abs? •since the rep range for bench press is 5, will...

NJPPA1‎, Yesterday 11:21 AM
Today, 06:35 AM Go to last post
4 203

Is it too late to start a calorie deficit?

I've been working out for a little under 2 months now and not seeing results. I'm skinny fat and while I haven't been overeating I haven't really been tracking my calories and I drink only water no more soda since I started, and milk. I want to get lean so I might just go on a 1500 calorie deficit....

shaol‎, Yesterday 09:28 PM
2 99

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
11 Pages
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Today, 02:35 AM Go to last post
314 45,087

Does it easier to add reps then add weight? Does it work for you?

Hi! Linear progression doesn't work for me anymore. I can only add weight to the bar if I lower the reps, but that's pointless. Does anyone follow a plan where you do, for example 3x8 squat, and you work yourself up to 3x9 or 3x10 slowly, then you go back to 3x8 but add some weight becouse...

Akos89‎, 06-23-2017 05:35 AM
Today, 12:50 AM Go to last post
8 247

185 at 5'5-input on current stats and improvement

I currently weigh 185-187 fluctuating daily. Bench 225x4 for 4 sets Squat 315x2 for 4 sets Deadlift max is 425x1 I've been lifting more committed then ever before for about a year now. Any tips on strength building? Cutting fat? Or anything that'll help? Id post progress pics but not sure...

TylerG2E‎, Yesterday 10:14 PM
Yesterday, 10:14 PM Go to last post
0 69

Good idea or not?

Hey guys! So i had an idea the other day! First off I'm not a workout freak so I don't know all the does and do t of working out but was curious of this idea of mine. So If you have a routine where you work out 5 days a week and then you all of a sudden stop working out for a week you will get...

JMBun‎, Yesterday 06:38 PM
Yesterday, 07:22 PM Go to last post
8 127

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