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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
280 Pages
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Yesterday, 04:17 PM Go to last post
8,372 1,347,408

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
99 Pages
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2,968 1,039,533

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
23 Pages
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07-07-2020, 04:41 PM Go to last post
675 664,756

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
23 Pages
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07-06-2020, 10:53 PM Go to last post
684 1,214,342

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
32 Pages
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06-22-2020, 09:33 AM Go to last post
949 796,266

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
3 Pages
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06-20-2020, 11:55 PM Go to last post
79 241,625

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 2,551,077

where can i put in ab excercises?

i have never trained abs directly , mostly because i wanted to focus on building all around muscle, and i knew i wasn't gonna have abs anyways because i was gonna bulk for a while, well, it's been 2 years and i put on 23 kg, i'm starting to look real good, and when i cut, i'd like bigger abs. ...

Datboileg‎, Today 04:13 PM
4 127

Good Program????

Been Training for 9 months properly now. Just wanted to get some opinions on this PPL. I'm pretty sure its a popular one but can't find the name of it. I include core exercises during pull days. All comments are appreciated. I'm not going to include the Thursday,Friday,Saturday since its...

CP0303‎, Today 05:20 PM
Today, 06:09 PM Go to last post
4 86

Workout volume

So I started lifting in high school for sports and have been decently consistent since then, but I did not start taking it serious (proper nutrition, effort in the gym, etc) until about 4ish months before coronavirus hit and then stopped lifting until about early May or so. So I would say I really...

crobby‎, Today 05:46 PM
Today, 06:04 PM Go to last post
2 88

Any advice on how to approach this?

Hey guys I am doing F5 full body and am suffering from a tennis elbow Yesterday went to a guy well known here in the area for a treatment. He did deep tissue work on my right side (back/shoulders/glutes/leg/arm/neck) Also works alot with chakra, blood types food choices (which foods are...

PitufoCanario‎, Yesterday 11:25 PM
15 400

How Can I Optimize My Current Workout Routine?

Alright, to start im 6'2 157 lbs probably 15-17% bodyfat and 26 years old. right now I am skinny fat with some muscle. my goal is to get lean and build more muscle. right now i'm a little limited due to not having access to the gyms so I only have my bodyweight a pull-up bar and 30 lbs...

audioblndr‎, 06-06-2020 11:56 AM
14 2,783

need a new full body workout program.

i've been training for about 2 years at home with a bench, barbell, dumbbells, squat rack... i recently started going to the gym, and i would like to start using machines to better target muscles like my back etc. where can i find a good full body workout program (for bodybuilding and...

Datboileg‎, 07-12-2020 04:56 AM
15 759

Kabuki Strength FORGE template

Anyone get a copy of the FORGE template they released last week for free? I just saw the video on it and it already expired

stonewall02‎, 06-18-2020 11:54 AM
Today, 03:19 PM Go to last post
9 1,114

Very weak legs need advice.

I'm 18, 6'2/190cm tall and weigh 190lbs/86kg. I have no prior weight lifting experience, i'm about to turn pro in kickboxing and need to strengthen my weak legs , Yesterday was the first time in my life that i lifted weights ive only done calisthenics and haven't really ever trained my legs...

Edward187‎, Today 12:56 PM
Today, 02:58 PM Go to last post
5 202

Two Scenarios: Effects on Hypertrophy and Strength

Been playing around with this thought, and was wondering if there was any evidence to support any differences in respect to hypertrophy and strength gains. Scenario A: Individual performs Workout A, comprised of 8 different exercises, completed in a specific order in 60 mins with defined rest...

Nicksosure1‎, Today 10:39 AM
6 210

John Meadows Arm Training Advice

JM says that doing iso tricep and bicep work are most beneficial within the same workout because of the pump putting pressure on the opposite muscle. Would this result in over training if you were to add it to each full body workout?

schoolstrength‎, 07-13-2020 11:26 PM
6 440

Is it ok to have my rest days like this??

I want to try Pull Push Legs Rest Upper Lower Rest Reason for pull first is I need a day in between deadlifts and squats. My original plan was pull, push, legs, upper, lower but I only had a day off after push, so to do more pushing movements on upper after only a days rest felt like a...

michaelv92‎, Yesterday 02:26 PM
12 385

Recommendation for adding one exercise to my program?

Due to time constraints I have pared down to a barebones workout that I do in the morning before going to work. I am trying to do compound movements to make the most of my limited time. I am exercising at home four mornings a week, as follows: Mon & Thurs: pushups (6 sets), dips (6 sets),...

ARenko‎, 07-13-2020 09:14 PM
7 408

Am I doing too much for upper body is my routine just fine

Currently for my upper body routine I do: Flat bench 4 sets of 10 Incline dumbbell press 4 sets of 10 Cable crossover 3 sets of 10 Cable row 4 sets of 10 Rack pulls 4 sets of 10 Lat pulldown 3 sets of 10 Ez bar curl 3 sets of 10 Hammer curl 3 sets of 10 V bar pulldown 3 sets of 10

userICU8EPCXCMW‎, 07-13-2020 02:37 PM
22 699

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
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Today, 08:59 AM Go to last post
432 98,620

Rep ranges for back squats and conventional deadlifts?

Can y'all suggest me the rep range for back squat and conventional deadlifts for hypertrophy?

ahmedjrai‎, Yesterday 04:57 AM
3 373

Many home workout questions

Finally getting back into working out after getting married and having a kid. I have a strong foundation and 12 years of working out/ sports/ etc. I'm moving into a home workout since I'm tired of the gym and it's way easier. As of now I have a bar and about 175 pounds in weights. Have a BP...

chalup‎, Today 07:37 AM
Today, 08:33 AM Go to last post
2 172

Viking Full Body at home during Lockdown

Hello New to the forum and looking for some advice. I am not new to training, however, I am one of those people who is often a member of the gym but doesn't stick at it consistently. The last 3 years, I have used being a new Dad as an excuse for not working and I am now sporting what I...

Kris2288‎, Today 06:06 AM
Today, 07:48 AM Go to last post
4 205

Is this workout good?

this is my workout from 1st to last in order. Btw I have 2 variations of each lift 1 being 8 reps and 1 being 5 reps. I rotate, now and then, to SHOCK my muscles you know. Also, keep in mind that the order of exercises is done due to how important they are to me and my personal goals. Hammer curls...

Oliver525‎, Yesterday 10:52 PM
3 269

Workout Routine advice

Ive just started working out recently ( couple of months) and ive started working out doing splits instead of full body 3 times a week, wondering if anyone could rate my workouts below and tell me if they are good or lacking in any areas or if im missing out any exercises. Im working out with...

Jack7Mc‎, Today 01:57 AM
Today, 05:38 AM Go to last post
5 287

Need a little clarity/advice on getting into powerlifting

Hey everyone, I've been lifting for a few months now and I'm looking at getting into powerlifting. I have all of the nutrition down, as well as supplements, but I'm a bit fuzzy on the actual workouts themselves. I also still have about 25lbs of fat to lose, but that'll happen over time so I'm not...

Njodr‎, Yesterday 10:16 PM
Today, 05:36 AM Go to last post
3 252

Is this routine decent? I am missing anything crucial?

A= Workout A B= Workout B ▪︎Upper▪︎ Chest: •Bench press 4x5 •A: Db bench press 3x12 •B: Db flyes 3x12 Back: •Rows 4x5 A:Chin Ups 3x12

ShadowCien‎, Yesterday 12:11 AM
Yesterday, 10:26 PM Go to last post
15 493

Leg Workouts for limited weights

Hi, Due to an unfortunate circumstances I will not be able to go back to the gym any time soon. I'm looking to try and modify my training for the long term. I currently have been able to acquire 2x35, 2x25, 10x10, 4x5, 4x2.5 plates (in lbs), a pull up bar, bench, some bands, ez curl bar (10...

231109‎, Yesterday 06:05 PM
Yesterday, 06:21 PM Go to last post
1 194

Smile Hello everybody

i'am just sign up,and I want to understand how it work here...

olouwafemi‎, Yesterday 04:37 AM
Yesterday, 11:20 AM Go to last post
1 320

Beginner Here

Hi all, I hope you are well. I have read a lot of stuff on this forum the past few days, and would like some feedback on what I am doing right now, and to explain some of my background in DETAIL to help. So back in February 2019 - July 2019. I had no clue about what I was doing. I went on a...

HelixFuse‎, 06-28-2020 11:20 AM
2 Pages
1 2
Yesterday, 11:05 AM Go to last post
41 3,786

what do you think of this routine

i was following a push,pull,legs routine before the lockdown .. now after 4 months break i'm finally returning back , but i think it would be better to change my previous routine. i will try a full body routine for the first time it would be a day on and day off routine i want to hear your...

phoenix0096‎, 07-13-2020 05:44 AM
Yesterday, 10:12 AM Go to last post
17 627

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