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Forum: Workout Programs

What workout is best for your goal?

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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 2,573,486

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
1 2 3 4 5 ... 282
Today, 02:44 PM Go to last post
8,459 1,369,748

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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08-06-2020, 11:18 AM Go to last post
2,973 1,054,538

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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Yesterday, 05:48 PM Go to last post
952 813,179

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 1,228,622

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
675 678,916

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
79 250,311

"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
269 Pages
1 2 3 4 5 ... 269
08-04-2020, 03:14 PM Go to last post
8,056 1,684,868

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
16 Pages
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Yesterday, 08:26 PM Go to last post
476 112,200

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
3 Pages
1 2 3
Yesterday, 08:43 PM Go to last post
67 18,132

Opinion on Athlean X Full Body Program

What do you guys think of athlean x program for strength and size development? Is it optimal ? I like his explanation and the exercise selection. Seems like a much more well rounded ss/sl The name of the video is „ The Perfect total body workout ( sets and reps included) For those who...

FullBodyAddict‎, 07-23-2020 03:23 AM
2 Pages
1 2
08-01-2020, 05:12 PM Go to last post
51 4,768

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
07-23-2020, 02:20 PM Go to last post
47 6,079

Split explanation

Alright guys I’m pretty knowledgeable about nutrition and bodybuilding but there’s still things I’m learning and have a question. So I finished up fierce 5 novice and got my lifts to way better numbers then I had before and was doing full body 3 days a week and I love working out full body 3...

Calikid32190‎, 08-02-2020 03:29 PM
2 Pages
1 2
08-03-2020, 08:48 PM Go to last post
46 1,626

My Split Muscle Building Routine

Hi everyone, long time lurker here! I've been hitting the gym for a year and a half now and due to work schedules (recently found a job :D), I've decided to update my gym routine. My idea is to hit the gym everyday (either to do cardio in a off day or muscle building) and, by searching on...

joaoasilva‎, 08-09-2020 11:23 AM
Yesterday, 02:04 PM Go to last post
29 728

Squats everyday

What would happen if someone squats 365 days per year heavy, doing just one set per session?

Thanos7Rocks‎, 07-31-2020 01:19 PM
08-02-2020, 04:25 AM Go to last post
25 1,027

Unhappy am i overtraining? (edit my workout split please!)

I have a 3 day split but someone looked over my routine and said I’m over training??? I would ideally like to do my 3 day split twice a week for a total of 6 days but I cannot muster the energy. A miscer advised I go down to 3 sets of 8-12 reps? should i add weight and only do 6-8 reps per...

tcatcrawler‎, 07-30-2020 09:26 AM
07-31-2020, 12:25 AM Go to last post
25 949

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 1,247

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 1,209

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, 07-14-2020 11:25 PM
07-16-2020, 01:38 PM Go to last post
23 1,275

How can I decrease the workload of this program ?.

I'm a 23-year-old male. I recently started doing the program below. The volume is too much and I plan to decrease it. Would be better to remove two workouts per day for a total of 7 instead of 9 or to decrease the reps on some of the workouts ?. for example doing 5x3 on all barbell movements...

KB199605‎, 07-24-2020 07:50 PM
07-27-2020, 09:54 AM Go to last post
23 1,409

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
07-15-2020, 09:06 AM Go to last post
22 945

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 3,751

Chest twice a week - leads to stronger push muscles?

Hi, I m aware that many people have much more stronger push muscles than pull (which leads to rounded shoulders as one of the negative effects). My question is, is it possible to negate this effect by doing some excercises such as face pull? My chest is really weak (in terms of mass, defined...

Marcello97‎, 07-14-2020 07:22 AM
07-14-2020, 09:41 AM Go to last post
20 446

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 2,532

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
20 760

Question Young dude at my gym does 3 day full body one week and 4 day full body the next?

Hey Guys, Spoke to this fellow at my gyn who started working out since he was 16 now 20. he is pretty jacked and lifts mad weight. So I was having a chat with him today and he was telling me he does full body 3x a week one week then 4 day full body the next, what sorcery is this? He also...

fattofame3‎, 07-21-2020 05:04 AM
07-22-2020, 07:48 AM Go to last post
20 1,246


Hello I am 38 5"8 and 290lbs. I need some help doing exercise @home. I only have a pair of 7lbs dumbbells and would like to know if there are some routines that I could follow that use dumbbells. I am currently walking 30 minutes a day roughly 3,000 steps. I can't run or jog because of a sharp...

Gammaw0lf‎, 08-07-2020 04:12 AM
08-09-2020, 07:52 AM Go to last post
19 837

Hitting muscles multiple times a week?

So I’m seeing TONS of people suggest this and there are some factors that I’m struggling with understanding. I have a strength and size imbalance in my medial delt when doing side raises, so I’m trying to find ways to improve this as well. One routine I was interested in was a PPLR So it...

michaelv92‎, 07-12-2020 11:36 AM
07-12-2020, 08:03 PM Go to last post
19 677

Did i hit a plateau? Need serious help

Hi guys im new here. So i think i hit a plateau im not sure but i need ur advice for that. The symptoms: Less motivated then 5 weeks ago. My body find the excersises ‘boring’. My program from the last 5 weeks with logs: Day 1 Jump rope

Piemelaar‎, 07-25-2020 02:05 AM
07-26-2020, 04:25 PM Go to last post
19 976

Low compound lifts?

So I just started gym and my ego has been put in place. Been schooled and realised I’m very weak. I can only squat 40kg (3x5), bench 30kg (3x5) and pendlay row 30kg (3x8). Just how weak am I? I’m about 5ft10/11 160 pounds at 20. Any tips, advice? My legs feel like jelly now

BWRT‎, 07-27-2020 04:08 AM
08-04-2020, 08:32 AM Go to last post
18 1,575

Program Review: Calgary Barbell 8 Week

Recently finished my second cycle of Calgary Barbell's 8 Week program. My first cycle got cut short because of Covid, but I got through week 7 before gyms closed. I was feeling good and strong at that point and optimistic about progress on the program. This second cycle has been great, and I'm...

ECGordyn‎, 06-25-2020 11:50 PM
07-27-2020, 05:54 AM Go to last post
18 1,951

Finally hitting muscles twice a week, how’s the routine look?

I also just want to know if my ratios are ok. I’ve read a lot about a 2:1 pull/push ratio but I’m not sure if that matters. I also apologize for starting a new thread but the other one I was in was going nowhere lol. Pull deadlift 5x5 Pull downs 3x10 Seated rows 3x8 Rear delts flys 3x15...

michaelv92‎, 07-18-2020 03:13 PM
07-19-2020, 07:57 AM Go to last post
17 1,165

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