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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 08:53 AM
264 Pages
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Today, 01:51 PM Go to last post
7,911 1,157,276

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
32 Pages
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11-30-2019, 11:57 PM Go to last post
940 636,737

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
99 Pages
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2,942 900,519

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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11-11-2019, 05:58 AM Go to last post
665 527,852

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
23 Pages
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10-29-2019, 11:49 AM Go to last post
681 1,085,404

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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09-06-2019, 01:41 AM Go to last post
72 161,775

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 44,544

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 2,343,334

Arrow Chris Bumstead New PPL Program?

Chris Bumstead made a new video on his PPL program that he's starting now about a week ago. I was thinking about maybe following it aswell, what do you guys think? If I'm a natural intermediate is it suited for me or too advanced? PUSH >BB Press (incline/flat) - 2x5-8(heavy), 1x10-12(moderate)...

905letters‎, Today 06:14 AM
4 178

Best workout for lifting 3x per week?

I've been lifting since 1 and a half year (usually 4-5 times per week). I don't have that time anymore and need to find a good 3x per week workout. I've been doing a typical brosplit, and then PHAT for around 6 weeks, which gave me awesome results. The program I'm doing now seems to be fine for my...

Leanguy95‎, Today 06:26 AM
9 276

Lightbulb Criticisms for PPL Program Changes

Criticisms for PPL Program Changes: I do 5x10, 2 min rest PPLPPLR. 3 compound lifts each workout. Goal is to build muscle across my body, waiting to hit smaller muscles (abs/neck) until after decent progress has been made. I am 5'8, 177 lbs 13%~ body fat on Keto diet. Current routine: ...

Appleseed12333‎, Yesterday 01:30 PM
Today, 01:13 PM Go to last post
16 526

Is this a good Upper/Lower split?

Hey Guys, long time reader, first time poster here. I’ve been training for about a year and a half now, and have noticed I’ve hit a bit of a plateau. I’ve always trained with a variation of the bro split. I’ve decided to give an Upper/Lower split a try and see if I get better results. Was just...

CheerzBro‎, Yesterday 02:12 AM
Today, 11:11 AM Go to last post
3 505

Smile What should I do? Help me?

My body size is : Wrist: 6.5 Biceps: 12.5 Forearm: 10.5 Shoulder: 46.5 Chest: 41 Thigh : 21.5 Calves: 15.5 Do i have small bone structure. I've been lifting for 2 months. Which exercise is the best for me to improve my body. My height is 6ft1 and my weight is 160lb. Sorry for my bad...

freakybom‎, Today 09:21 AM
1 130

Transitioning from a high volume/frequency routine to a lower vol/freq one

The eternal question: will I lose my gains? Same style routine (U/L). Not low volume, just lower.

Xpiro‎, Yesterday 02:14 AM
23 790

Knee problems! Please help answer!!

Ok, so I trained for figure in 2011 & didn’t follow through. I’m now wanting to try it again... problem is, my knees have gotten so much worse since then. I tore my meniscus in 2005 (powerlifting) and had a repair in 2014. I started heavy working out again in 2016 blah blah So, once again, ready to...

tinajo1988‎, Today 09:21 AM
0 95

High lactate + CK in blood from hypertrophy training?

Hi I got a blood test done recently due to an unrealated visit to the ER. I was informed I had high lactate (lactic acid) and a CK of 1078. I asked the doctor if it could be related to exercising at the gym. He promptly said "No as you are obviously not a pro athlete" then went on to admit he...

maia249‎, Yesterday 02:19 AM
4 512

Cardio for a guy in a wheelchair

I am in a wheelchair paralyzed from the waist down. I follow a strict diet and training routine. But can't figure out a way to do cardio burn off the excess fat. I am pretty mobile i can do sit ups but can't get the lower abs due to not being able to do leg lifts. So can any of you advanced...

PARA‎, 09-03-2003 05:42 AM
Today, 08:51 AM Go to last post
9 6,232

Question Am I out of shape?

Hi guys, recently posted some photos. Would you say I’m out of shape? Also what’s your opinion on modern physique as a workout program? Cheers!

ben1500‎, Yesterday 01:24 PM
11 486

Unhappy Need help badly

I've been working out for close to 2 years and I have seen little progress in gains besides some muscle on my biceps (not a lot btw). I have a super bad/weird body type and I hate it. I can't take off my shirt in front of people because I look so bad. I am 17 5'10 and 150-155lb and not overweight...

JamesGetsFitt‎, 12-04-2019 06:12 PM
5 623

Need help finding a 4 day routine

I am a natural lifter and am looking to find a 4 or maybe 5 day routine that is either Push/Pull or Upper/Lower focused. I am currently following the Fierce 5 4 day Upper/Lower routine, but am looking for a change. I am 6’2 and weigh 195 lb. I am really looking to widen my upper back.

beq1991‎, 12-05-2019 07:33 AM
Today, 05:14 AM Go to last post
13 882

Smile workout duration for adults

Dear Gents, I am 55. Good but average workout experience at my 20s and 30s then a break for many years. Restarted 3 years ago. My BMI is 25,4. Body fat 16%, visceral fat 12.8. Cardio exercises 3 weeks per week at a moderate level. Duration 30 minutes. 2 times per week muscle building...

Ymammad‎, 12-04-2019 06:57 AM
Yesterday, 09:31 PM Go to last post
15 1,159

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 10:27 PM
3 Pages
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Yesterday, 09:29 PM Go to last post
72 10,982

Workout plan

Hey fellas, Any idea what time I should workout if I get up at 4am and not get home until 630 pm

frankw82‎, Yesterday 08:56 PM
Yesterday, 09:25 PM Go to last post
1 202

Workout programme thoughts

Hey guys, just abit of background. I'm not exactly new to lifting but definitely still a beginner and wanted thoughts/input on what I'm currently running. Squat 3x5 Overhead Press 3x5 Pendlay rows 3x5 Bench press 3x5 Deadlift 1x5 Ez bar curls 2x8/10/12 Adding 2.5kg/5lbs to each exercise...

Mynameisaaron‎, 12-05-2019 01:24 PM
Yesterday, 06:44 PM Go to last post
3 635

Angry weigtht loss question

Hello guys, so i weight 240lb. I now have decided to to train my way down to 180lb. I did my research and found out daily calories intake a day is 2300 to lose 2lb a week. but honestly i cut it down to 2000 calories. I have been going to the gym for the past 3 week running on a treadmill for an...

karim728‎, 12-05-2019 09:13 PM
Yesterday, 06:42 PM Go to last post
5 541

Max lifts during deload/rest week?

This week is the last week of my bulk before transitioning to cutting. Been using Fierce 5, last deload was 10 weeks ago. Want to do one week of rest in between bulking and cutting. Was wondering if I'd still get the benefits of a 'rest' week if I do a 1RM session next week (squat, bench, deadlift)...

MedicalAuthor‎, 12-05-2019 11:18 AM
Yesterday, 06:39 PM Go to last post
10 790

Are there muscles more important than others?

I’ve heard a lot of times things like: train your glutes for speed, your hamstrings are the most important muscles for speed, train your core for stability, your posterior chain is the most important for athletic performance. I actually believe that all muscles are important for athletic...

Alexlarex‎, Yesterday 08:38 AM
Yesterday, 05:43 PM Go to last post
5 464

Angry Trouble with visible abs even at a low BF%

Whats up guys. My last cutting season, I cut down to 9.68% body fat.. After that cut, I had a good foundation of muscle, 265LB bench, 15.5" Diamond cut arms.. but even at 9.68% body fat I wasn't happy with my physique. I still had fat trapped on the lower half of my body. On a good day, I had an...

NPT57‎, Yesterday 10:16 AM
Yesterday, 03:19 PM Go to last post
12 554

Sauna's, Steam Rooms, and Hot Tubs: Do they do actually do anything?

I've recently been using all 3 pretty regularly after working out since my gym offers all of the above at no extra cost, but do they actually do anything or help with recovery? Sure they feel nice, but am I actually doing anything productive? Any literature on any of this, or is it mostly...

Badger94‎, 12-03-2019 04:25 PM
Yesterday, 03:02 PM Go to last post
17 1,217

Pause reps

Is it cool to do pause reps on Phrak's Greyskull? I've started implementing pausing just messing around and I kinda like it, but on things like Pendlay Rows its more difficult and strenuous on my lower back. I would probably have to deload a lot sooner than if I just did normal reps and just want...

johnnypotseed‎, Yesterday 11:48 AM
Yesterday, 01:37 PM Go to last post
1 341

Programme thoughts

Hey guys, just abit of background. I'm not exactly new to lifting but definitely still a beginner and wanted thoughts/input on what I'm currently running. Squat 3x5 Overhead Press 3x5 Pendlay rows 3x5 Bench press 3x5 Deadlift 1x5 (every other workout) Ez bar curls 2x8/10/12 Running this...

Mynameisaaron‎, Yesterday 03:15 AM
Yesterday, 08:24 AM Go to last post
2 476

Post Is my workout good?

Hello guys my name is Daniel and i am 15 yo and i start going to gym 4 months ago. i just want to know if my new workout is good and my volume is enough. So i have a PPL workout .Push and Pull 2 times a week. So my workout is like this. Monday-Chest/Triceps/Shoulders INcline bench press x4...

n8x2c8qgqgn‎, 12-05-2019 12:30 PM
Yesterday, 03:38 AM Go to last post
1 621

Arrow Need a 4 Day Push Pull routine (DUP maybe?)

Can you anyone help me find a good 4 Day Push Pull routine (with leg exercises on each day) My main goal is hypertrophy but I also want to get stronger obviously. I'm thinking of doing a DUP style program because I am going to stall on linear progression soon :D

905letters‎, 12-05-2019 02:27 PM
Yesterday, 01:13 AM Go to last post
2 590

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