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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
155 Pages
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Today, 04:43 PM Go to last post
4,629 598,557

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
19 Pages
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Yesterday, 06:11 PM Go to last post
567 162,295

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
83 Pages
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Yesterday, 01:54 PM Go to last post
2,465 555,074

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
14 Pages
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Yesterday, 04:54 AM Go to last post
416 170,381

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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10-11-2017, 03:07 PM Go to last post
616 724,584

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 1,599,772

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 46,954

Question Failed rep on Fierce 5 upper/lower

So today I started my second week of Fierce 5 upper/lower and failed on my last rep of incline bench, what do I do now? On the FAQ it says that if you fail a lift two days in a row then you drop the weight %15 but with the upper/lower you don't do the same lift two days in a row. Should I just keep...

Lukeholme12‎, Today 04:39 PM
1 28

Absolute beginner and in need of help.

Hi guys, I'm 40 in 2 days and am horribly unfit and not impressed with my lifestyle. Left rehab in March for alcohol and have not had a drink since but carry a fair gut that is starting to go over my waist. I have adhd and wanting to know how I can keep up my training due to bordem. Can I work 7...

Jarrad40‎, Today 05:05 PM
Today, 05:05 PM Go to last post
0 5

Attempting to lower volume, mainly for chest days

I feel like I do too much volume on chest days especially since i have two a week and a shoulder day on its own so three push days in total. My first one of the week I usually do: Barbell Flat 4-5 sets 6-12 or 6-10 i switch it up Dumbbell incline 4 sets 6-12 Dumbbell flat 3-4 sets 6-12 reps...

Ahatcher12‎, Today 02:55 PM
6 82

cardio after workout

hello guys!! i'm glad that i came back after a long time..i would like to ask. I build some serious mass but i put also some belly fat that make my abs don't show exsactly as i want. So i start my cutting period. I continue my workout program as it is and i run on tredmill 15 mins..with 14speed...

loukas123456‎, Today 11:02 AM
Today, 03:25 PM Go to last post
1 59

Gym Dilemma (Time between compound lifts and accessory lifts)

Hi all, I've recently moved into a house where we have a squat rack and a set of dumbbells. There's a local gym that is $10/month but only has smith machines and dumbbells, so no bench or squat rack set up. I'd rather opt for free weight squats/deadlift/bench press but also want to be able so use...

silerhead‎, Today 02:53 PM
Today, 03:21 PM Go to last post
2 216

Question Any tips for training the back?

I am still new to lifting, and I have only been training about 6 months now. I spent my first 5 months lifting 4 days a week with an upper/lower split, but recently I upped it to 6 days a week using a routine that splits each workout up by muscle groups. (trains all groups 2 times a week, with 72...

1NoobGain‎, Yesterday 01:35 PM
Today, 03:14 PM Go to last post
4 226

Help on fixing my routine for gym

Alright I don't know if I'm doing this right anyway I'm 16, only been gym for 3 months and I'm quite skinny and small (5'4) I have gained muscle which is much better than I was before I started, and yea I'm really light 44kg I'm a hard gainer (fast metabolism/don't think I gained much?) ...

saifyyyy‎, Today 03:02 PM
Today, 03:08 PM Go to last post
1 38

Confused about texas method

So I've just started doing texas method today. Since I have almost no experience with progressive strength programs, the program, although stated as easy, is somewhat confusing to me and I have a handful of questions. 1. As far as I understand, the friday is the day where you break your 5RM....

regno‎, Today 02:53 PM
Today, 02:53 PM Go to last post
0 74

Unhappy Big Problem.

Hello, I am a 16 year old who needs help asap. so here´s the story. For two months ago, I met my dream girl on the internet. And we have decided to meet in the near future. And i want to be a guy she wants. So, I need to like loose a lot of fat. And gain some muscle. I weigh 80kg. I am...

tguy1‎, Today 02:34 PM
Today, 02:52 PM Go to last post
1 67

upper lower split program?

Hey everyone. I've been running the Fierce 5 but have now run into a problem where I wont be able to include rest days into my training cycles. I was going to the gym every other day but due to family life I can only go on days off or days off my wife has off. This means the only days I know for...

Alan21‎, Yesterday 08:09 PM
Today, 02:28 PM Go to last post
2 173

Cool Pushups for a big chest

Can push ups help to form a big chest? Can push ups 4 sets of 2-5 push ups with knee push ups after each full set of push ups 3-7 reps help to make your pecs big and large? And how large can they get? And i mean push ups alone. This is coming from someone who only worked out for 1 month, a...

Cytoplasm92‎, Today 07:56 AM
Today, 02:25 PM Go to last post
10 155

Need help with a solid workout routine.

Hi everyone, be advised, this is going to be a long post to read since i'm gonna try to give you as many details as i can. Oh, I am 27, NOT 47... I started going to the gym on september 2016 and, untill two months ago, I've always followed the gym's coach split routines for 3 days workout a week,...

Polst89‎, Today 09:44 AM
Today, 02:16 PM Go to last post
6 191

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
38 Pages
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1,113 139,043

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
56 Pages
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1,679 113,762

Programs for the complete begginer

Hello I was having a hard time finding any program that is geared toward more the weight machine workouts. I just started going to the gym about 2 weeks ago and am in the process of losing weight. I don't feel confident in free weights as I have never used them and not sure on proper form and don't...

sdfisherman95‎, Today 07:33 AM
1 101

Which program is right for me?

I am 25 years old, never really lifted before apart from a 2month stretch in the gym 4 years a go. I want to go hard from the get go so in a years time I can have a nice looking body, I want to build muscle all over to become strong/ripped etc. I'm 183cm tall and I weigh 161pounds, I have...

xchax‎, Yesterday 02:46 PM
Today, 01:03 PM Go to last post
4 192

Question Glutes

These are the muscles I have grouped together: Chest, shoulders, triceps Back, biceps, abs Hamstrings, quads, calves Where should I put a glute exercise?

tshere‎, Today 08:31 AM
Today, 12:55 PM Go to last post
5 140

What difference can 3 months make?

As usual, I'm finding it soo hard to be motivated to work out. It just seems impossible and I've given up every time I've started. I've basically never worked out because those 2 week workouts dont count. I want to try starting once more and give it another try. The goal I'm thinking is 3...

Colt_30‎, 01-04-2009 05:21 PM
Today, 12:19 PM Go to last post
25 12,509

Efficient full body every other day routine

Alternate between these two every other day: Workout A 3x8-20 Weighted Chest Dips 3x8-20 Weighted Chin-Ups 3x8-20 Squat (ATG if you can) Workout B 3x8-20 Military Press 3x8-20 Underhand Barbell Row

BeastAreMade‎, 10-14-2017 11:15 AM
5 Pages
1 2 3 4 5
Today, 11:45 AM Go to last post
133 1,706

Desperately need help

Hi y'all, I need help improving my run time. I was benched with a leg injury. I'm currently a poolee and scheduled to leave for basic training on December 11th. To leave for boot camp I have to be able to run 1.5miles no slower than 12:30. Right now I run it in 14:30. Anyone can recommend a good...

Tyler4406‎, 10-05-2017 11:55 AM
Today, 11:37 AM Go to last post
6 339

"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
205 Pages
1 2 3 4 5 ... 205
6,124 889,363

Need help with a routine

I have been interested lately in doing mma and beginning to sparr, but my cardio is very bad. I've been lifting weights for about a year now. Here are my numbers: Bench: 225 Squat: 265 Deadlift: 310 And my weight is 163 lbs at 16 years old. With that in mind, I'm trying to add cardio to my...

MafiK321‎, Today 10:47 AM
Today, 10:47 AM Go to last post
0 80

Suggestions for cut program?

Hey everyone, Gender: Male Height: 5'8, 172cm Weight: 168lbs, 76kg I'm probably beginner/amateur status. My current program is the following Monday: Chest & Triceps

jay44a‎, Today 07:48 AM
Today, 09:23 AM Go to last post
3 115

How long of a break?

Was wondering how many days you guys can go without lifting before you feel like you're actually losing lean mass?

RDT806‎, Today 09:21 AM
Today, 09:21 AM Go to last post
0 38

Big Man on Campus by Steve Cook

Background info 19 years old, 250 pounds, 6'0 and 35% BF. I been on and off to the gym, last year around the holidays I was most serious and I did Nextteenamateur's fat loss thing and I went from 260 to 240 and from 38% BF to 35% then I got really lazy and over the next year I gained 10 more...

clrdfortakeoff‎, Yesterday 03:38 PM
Today, 09:11 AM Go to last post
8 302

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