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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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 2,566,046

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
79 248,056

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
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07-07-2020, 04:41 PM Go to last post
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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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07-22-2020, 05:46 PM Go to last post
951 808,528

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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07-30-2020, 04:59 AM Go to last post
685 1,224,755

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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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
282 Pages
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Yesterday, 01:50 PM Go to last post
8,448 1,362,409

Delayed Onset Soreness/changing it up

Hi there! I'm new to the forum, so welcome; please let me know if this post is in the wrong section. To briefly introduce myself; I'm 36 and probably an "intermediate" weightlifter. I've been working out since I was 18, at times seen some quite good results, but never really taken it to the next...

benwainwrightuk‎, 07-06-2020 12:14 AM
07-06-2020, 12:21 AM Go to last post
1 580

4 day Split. Push/Pull 2x a Week or Bro Split?

Ok so... I'm prone to paralysis analysis and I've done a doozy on myself this time. Previously, I had been running a split similar to Dorian Yates Upper Lower (actually, he ran a torso / limbs split Monday - Wednesday - Friday). While I enjoyed it I wasn't keen on how long the sessions were and...

wickedsushi‎, 07-06-2020 01:41 AM
07-06-2020, 02:36 AM Go to last post
3 662

Thoughts on this beginner 3 days full body workout ?

DAY A : Deadlift - DB Bench press - Lat pulldown (medium grip) - Cable fly (upper and lower) - Seated cable row (wide grip) - Seated DB laterals - DB curls - Rope pushdown . DAY B : Squat - DB Bench press - Lat pulldown (medium grip) - Cable fly (upper and lower) - Seated cable row...

ahmedjrai‎, 07-05-2020 04:50 PM
07-06-2020, 05:28 AM Go to last post
4 844

Question about Visual Impact Program?

Has anyone heard of or completed the Visual Impact Muscle Building program by Rusty Moore. I’m really interested in it, but I would like to hear some reviews first before I decided to do it. Thanks much and have a Great 4th of July weekend all!

rnickel17‎, 07-04-2020 09:33 PM
07-06-2020, 11:10 AM Go to last post
4 903

Thumbs up Planning my Dumbbells / Bench routine + Diet

Hello, I wonder if you could help me planning my dumbbell/bench routine and also my diet. I dont know if you know anybook or posts where I can learn the basics, how to chose the right exercises, the appropiate food and everything. I have 40k dumbbell set at home and a bench and Im planning to buy...

lancelotalva‎, 07-06-2020 10:58 AM
07-06-2020, 04:15 PM Go to last post
4 680

The arms legs and no torso look!

I am on around work out 55 - building numbers up on Press Ups. And firming up slowly the busoms. I do Squats Press up Ring Rows Every other day - so full body programme - I am oldish and have no equipment.

Stormbitch‎, 07-06-2020 11:09 AM
07-07-2020, 01:42 AM Go to last post
2 722

Post How to you guys feel about a Upper/Lower 6 day split?

The last year I've done PPLx5 and I love it but during the quarantine I switched to full body x3 and have seen great gains. I just hate doing legs with upper body. I'm thinking of taking the same amount of volume from my full body x3 and splitting it up into an upper / lower x6 split. Thoughts?

xSKoRM‎, 06-29-2020 07:00 PM
07-07-2020, 10:15 PM Go to last post
16 1,934

Unhappy Beginner bodyweight help.

Hi people! I've recently started with bodyweight exercises after bein pretty much sedentary for 5 years. I got multiple herniated discs from my last job and well... Whatever, i'll spare you the full- life biography. The only equipment i've got is two 12kg kettlebells and a pull-up bar i can't...

Snailferno‎, 07-08-2020 10:55 AM
07-08-2020, 11:46 AM Go to last post
1 411

What intermediate program can you recommend me?

Lifting for 1 year now Weight: 93kg (20% body fat, but looking to bulk up for 3 months from now, then cut) PRs: DL: 200kg, Squat: 170kg, BP: 140kg I have been running many PPL vatiations up to this point, some of them really bad, some more decent. I feel like I didnt find my strength/size...

AndyBendy‎, 07-07-2020 01:37 AM
07-08-2020, 03:50 PM Go to last post
10 996

Havent slept for 4 hours and I cant do it

I'm new here and I dont really know how this forum works but I cant sleep for some reason and I need help, any tips for sleeping? Thanks.

SeanAjamy‎, 07-04-2020 04:27 PM
07-08-2020, 04:23 PM Go to last post
7 1,157

Help living in a third world country for mass gain PLEASE!!

HI People, This is my first Post and happy that i have finally found the right site with so much info. And due to so much helpfull info im confused which oneworkout program for mass gain to choose from, so i thought id post for some help :) Situation; First of all id like to just mention...

delahoya‎, 09-17-2011 09:47 PM
07-09-2020, 12:12 AM Go to last post
7 1,788

Thumbs up Out for a year. Starting again with lifting. What to do? Compounds or split?

Hello fellow lifters. I had been training for a while and had a decent amount of muscle and was starting to get there I had an injury at my shoulder and now after a year it finally doesn't hurt anymore and I can start again. So now I'm just doing the basic stuff like curls. Kickbacks. Lunges...

gerome1989‎, 07-07-2020 12:07 AM
07-09-2020, 12:31 AM Go to last post
8 914

Need Help With Starting Point

Hello, all. I'm just trying to get some help on getting started. Last year I ran the fierce five routine and was doing great until I managed to hurt my back at work. I'm looking to start back up but with gyms being closed and having only one set of small dumbells at home I have no idea where to...

XanderC‎, 06-10-2020 09:13 AM
07-09-2020, 05:01 AM Go to last post
3 850

A Good Cardio/Conditioning Workout

This is not meant for Strength I do my Strength training later in the day, but I really need to add some Conditioning that is not as boring as walking or running. So I was thinking of doing this routine. 15 Minute AMRAP - Trap Bar Farmers Walk 40meters (135lbs) - Sand Bag Over the Shoulder ...

fairbjosh‎, 07-07-2020 08:56 AM
07-09-2020, 06:47 AM Go to last post
9 820

Optimizing my gains

Looking for opinions on optimizing my gains. I am single father of 2 and work about 50 hours a week the kids are 7 and 9 and and while i could get to the gym more often I feel it would be pretty selfish to drop them in daycare even more when they already don't get a summer and already have 12 hour...

XinXom‎, 07-09-2020 08:36 AM
07-09-2020, 09:23 AM Go to last post
4 481

Working the "weak" muscle group twice a week?

Hi, Title says it all basically, since i have a small chest (defined but no mass in it especially the upper part), would it be a good idea to work on it twice a week? Would it be a good idea to work out any "lagging" muscle group twice a week until you get the desired results? P.S i ve...

Marcello97‎, 07-06-2020 07:05 AM
07-09-2020, 09:56 AM Go to last post
4 891

did program, power in some parts went up but not chest

I have been doing shortcut to size program found here since november ( had a little pause due to corona ), power in some body parts went up but not that much, but chest - chest went up only very very little( power wise and definition wise - i still look flat chested ), thats why i am trying to find...

trank2‎, 07-09-2020 11:27 AM
07-09-2020, 11:39 AM Go to last post
1 468

Which workout to do after rest day?

I've been doing this routine for a while, usually I just choose whichever workout I feel like doing on the day following my rest day. But would it be more effective to choose one workout over another for Tuesdays workout? Monday: OFF Tuesday: Arms/Legs Wednesday: Chest/Back/Abs Thursday:...

mrbladedude‎, 07-06-2020 02:10 PM
07-09-2020, 07:29 PM Go to last post
20 1,186

Is it possible for me to get 120 kg bodyweight with15 percent body fat natural?

I am 19 years old and do lot of competition in mma. My dream is to be a heavyweight and have a physique like ngannou in the ufc. Right now I'm 95 kg with 14 percent body fat percentage. Ngannou is 120 kg with 15 percent body fat. I got an injury and can train only my upper body for 3 months how...

Massgainer51‎, 07-10-2020 07:26 AM
07-10-2020, 07:35 AM Go to last post
2 415

Arrow Which 3-day program would you recommend?

hi, I can go to gym for 3 days. Which 3 day program would you recommend for me ? I can 5reps bench 77kg- deadlift 100 - squat 80 - ohp 50

apotefe‎, 07-08-2020 05:29 AM
07-10-2020, 08:19 AM Go to last post
10 938

Shoulder instability/labrum tear and surgery

Wassup haven’t really posted in a minute but I been lurkin Anyways I didn’t know where exactly to post this as the Misc. is too busy ... I have developed a labrum tear in the back of my left shoulder due to a variety of causes, most particularly my idiotic frequency of wide grip bench over the...

ry1000111‎, 07-09-2020 09:02 AM
07-10-2020, 11:14 AM Go to last post
2 483

PPL vs Arnold Split vs Chest & Tris, Back & Bis, Legs & Shoulders?

Sorry for the formatting on the last part. To anyone who does split workouts, which of the following do you have a preference for? I enjoy doing splits and am seeing consistent gains on my PPL routine (doing the Reddit PPL) though I am starting to look into the latter two splits in order to...

Odifududix‎, 07-10-2020 11:48 AM
07-10-2020, 01:21 PM Go to last post
6 444

Doing EMOM's for Building Muscle

I'm curious what your guys opinion on EMOM's for Hypertrophy? This is not the only thing I'm doing in the training regimen, see below for an example. Friday Bench Press Strength - Usually 65%-95% of 1RM for 5 Reps Hypertrophy - Back down set; As Many Reps As Possible on each set usually a...

fairbjosh‎, 07-10-2020 11:52 AM
07-10-2020, 03:44 PM Go to last post
2 444

Which Program Should I Switch to?

I've been overweight a lot of my life and recently got into better shape. I've started eating a lot healthier and working out, but realistically I probably have no idea what I'm doing. 20 year old male, about 5'10" (181cm), 143lb (65kg) recently dropped some weight Diet is volatile, I need to...

SANTAN14‎, 07-08-2020 12:24 PM
07-10-2020, 05:56 PM Go to last post
18 1,072

Order of exercises?

On say a Push day when I am working Chest, Shoulders and Tris. Is it best to work all chest exercises first, then shoulder, and then finish with tris. Chest 1 Chest 2 Chest 3 Shoulder 1 Shoulder 2 Shoulder 3 Tri Tri

rnickel17‎, 07-09-2020 07:53 PM
07-10-2020, 06:39 PM Go to last post
10 736

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