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Forum: Workout Programs

What workout is best for your goal?

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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
100 Pages
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Today, 11:18 AM Go to last post
2,973 1,051,056

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 2,567,797

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
675 676,340

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, 11:17 AM Go to last post
8,449 1,364,729

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
1 2 3
06-20-2020, 11:55 PM Go to last post
79 248,773

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
951 810,019

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
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Which powerlifting program to run while reverse dieting/lean bulk

Looking for input. Just came off of a 25lb cut. So I'm at my weakest point, but am looking for a solid program. May consider myself an intermediate powerlifter/lifter as I got into powerlifting training over the past year. Did bodybuilding style of training for 5 years prior. No I didn't do any...

1AestheticCobra‎, 07-27-2020 04:01 PM
07-27-2020, 05:12 PM Go to last post
1 534

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, 07-14-2020 06:05 PM
07-14-2020, 06:21 PM Go to last post
1 238

Question Started my 5x5 program today and have some ?'s

Read the stickies and took in consideration my goals being get stronger and lose fat. My weight goal is 208 which will be 100 pounds down from my heaviest. I decided to go with a 5x5 full body 3x a week. I'm 34 and weigh about 285. Workout A Squats Bench Rows Scapular Pull-Ups Workout B...

25WeeksLater‎, 07-21-2020 12:22 AM
07-21-2020, 01:16 AM Go to last post
2 683

Not sure what I should be doing back at the gym after 4 months no gym.

I'm at a loss to what I should be doing, I just came back to the gym after 4 months cause of them shutting down. I've lost a lot of muscle, and gained a lot of fat, estimation about 21-22% bodyfat. I did PPLPPL for years, a lot of strength and volume, and that worked fine for me. But this is the...

2RDEYE‎, 07-22-2020 05:57 PM
07-22-2020, 06:57 PM Go to last post
5 872

What do you think of this program?

I originally just started thinking out this program for fun, but I ended up spending way too much time thinking about it. It's basically the GZCL Method, but with my own spin on it. Saturday: 1. Low-Bar Squat: 85 – 100%: 10 to 15 Reps total, 1 to 3 reps/ Set 2. Deficit DLs: 65 to 85%: 20 to...

360365LAWS‎, 07-17-2020 11:40 PM
07-18-2020, 10:47 PM Go to last post
9 837

Poll Poll: Bulk, Cut, or Recomp?

Hey all, I've been doing my best to keep my routine going without the gym - trying to figure out if my time working out at home is best spent bulking up or cutting? I've never been very lean (especially not to the point of seeing my abs), and although this is a goal I wonder if I should be...

adammws‎, Today 12:36 PM
Today, 02:27 PM Go to last post
2 150

Ectomorph Weight Gain

Im a 32 year old male and an ectomorph by body type. I used to work out a lot from 24-26. I did heavy weights, low reps and worked out 3 days a week with plenty of rest. I was able to put on about 4 kgs a month , then it just suddenly stopped. I think i "plateaud", i couldnt gain anymore ,...

aenceledus‎, 07-31-2020 09:47 AM
08-03-2020, 06:57 PM Go to last post
23 1,197

Your thoughts on this

DAY 1 : Flat BB Bench press Lat pulldown Incline DB press BB row Cable crossover High/Low DAY 2 : Back Squat DB shoulder press

ahmedjrai‎, 08-04-2020 04:49 AM
08-04-2020, 09:31 AM Go to last post
5 498

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, 07-14-2020 04:57 AM
07-15-2020, 08:46 AM Go to last post
3 525

6'2" never worked calves and they suck. how much can they really grow?

I decided to add calves into my routine and wondering if I can expect them to grow a decent amount? A lot of people seem to say they won't grow especially for people over 6 feet. My insertions don't seem very high, though. So I'm wondering if I can grow them even though I'm relatively tall? My...

alec935‎, 05-28-2020 02:40 PM
07-18-2020, 04:02 AM Go to last post
20 2,516

Starting Something New...

Hey guys! Need some good advice please and thank you. I've been wanting to chance from Full Body Workouts to a Split routine. Been doing FBW for 8 years now but I've been told its time for a change if I want to keep increasing strength. Reason eason being is I'm always over extending myself and I...

AllStrength7‎, 08-01-2020 03:58 AM
08-01-2020, 07:18 AM Go to last post
2 556

dont know what to do...

Hi guys. I am working out in the gym since 1 year and 2 months and dont get much results. I go to the gym 4 times a week. I started with 88kg and had then 97kg (but instead of building muscle, i gained only fat on belly, even though i eated 90% healty food (picture in black shorts, grey shorts is...

andreei1‎, 07-25-2020 09:47 AM
07-27-2020, 02:26 AM Go to last post
11 1,040

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 1,002

1 or 2 triceps exercises on push day?

I am undecided whether to do 1 or 2 triceps exercises on my push days. The rest of the day looks like: Bench Press 4x6 / Dumbbell Bench Press 3x8-10 Overhead Press 3x8 Incline Bench Press 3x8-10 Cable Fly 3x10-12 Lateral Raise 3x10-12 The main triceps exercises I wanna do are pushdown and...

AndyBendy‎, 07-25-2020 01:41 PM
07-25-2020, 02:06 PM Go to last post
4 626

Opinions on my Pull Day

There are many exercises and variations to choose from, so I tried to narrow them to 5 for back that I like the most, and 1 bor biceps. So here it is: Deads / Pendlay Rows (deads 1st pull day, pendlay 2nd) Seated Cable Rows Lat Pulldown One Arm Barbel Row (discovered from John Meadows;...

AndyBendy‎, 07-26-2020 04:10 AM
07-26-2020, 10:48 AM Go to last post
10 802

4x a week U/L weighted calisthenics alternating with U/L power lifting?!

Had a light bulb go off in my head. I've been running an U/L split 4x a week doing weighted calisthenics. I also like power lifting so I thought, why not do the first U/L in the week weighted calisthenics style and then the second U/L power lifting style for low reps? Normally I would alternate...

Animal2692‎, Yesterday 06:36 PM
Today, 06:07 AM Go to last post
10 305

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
10 945

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
07-15-2020, 09:53 AM Go to last post
7 658

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
07-17-2020, 07:47 AM Go to last post
20 3,741

Program while losing weight?

Hi guys Newish here I am looking for a beginner workout after not working out in a while. Some light bodyweight while corona was present but gyms opened recently so did some light work to get used to it My main goal is weight loss. I am eating around 1900kcals 142p, 74f, the rest carbs or...

BelgianBull‎, 07-12-2020 01:20 PM
07-13-2020, 07:27 AM Go to last post
20 754

Looking for advice

hi I'm hard gainer with very lean muscles. 40 yo. 185 cm 67 kg 6ft 157 lb (almost) Never get fat

benpmdg3‎, 07-18-2020 06:51 PM
07-19-2020, 07:54 PM Go to last post
24 1,216

Should I go back to gym if still muscle pain from days before?

Hey guys; DOing this, 5 moves per day, 3 sets of 8 reps Day 1 - Chest Day X after chest pain is gone - Legs NOW HERE. Still slight chest and legs pain. SHOULD I DO SHOULDERS TODAY OR WAIT?

benpmdg3‎, 07-21-2020 08:44 PM
07-22-2020, 12:17 AM Go to last post
5 755

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bholeualihari‎, 08-04-2020 02:51 AM
08-04-2020, 02:51 AM Go to last post
0 407

A good all-around strength/endurance/core program?

I want size, I want muscle, but I also want to prep for ranger school. I'm thinking, I want to increase endurance in my upper body, strength in my legs and back, and get a much stronger core. I can do cardio on my own, that is simple enough. I have really good arm workouts, but my legs are...

BigGriff85‎, 07-29-2020 07:43 AM
07-31-2020, 05:02 PM Go to last post
2 935

Not seeing progress.

I have tried multiple workout programs here, I didn't stick to them for long though. I find that my personal workouts are much, much harder than the programs I have tried here. 3x the amount of exercises, less rest time, more reps for some, more weight for some, and an AMAZING pump and burn, and...

BigGriff85‎, 07-18-2020 01:46 PM
07-18-2020, 04:40 PM Go to last post
7 640

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