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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 2,570,838

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, 02:18 PM Go to last post
8,456 1,367,192

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
675 677,159

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 1,226,865

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 1,052,822

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
951 811,128

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
79 249,136

"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 1,683,251

**Motivational Quote #2

“Make time for it. Just get it done. Nobody ever got strong or got in shape by thinking about it. They did it.”– Jim Wendler

Gelliebean1996‎, 08-06-2020 08:59 PM
Yesterday, 10:15 AM Go to last post
4 331

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
4 627

12-15 rep range good for building muscle?

Im currently on a 35 rep goal 3 sets for bench and most shoulder related exercises due to an injury i had a while back and im lifting lighter weight in the meantime while i gain my shoulder strength back as i used to work between 6-10 range. TLDR: is 12-15 rep range good for muscle building?

Starley‎, 07-11-2020 02:49 AM
07-11-2020, 01:38 PM Go to last post
19 882

3 day split workout

Is this a good 3 day split program? chest bi's, Shoulders legs, back tri's

tom546‎, 06-21-2009 07:28 PM
07-16-2020, 01:17 AM Go to last post
3 949

3 day workout split

Hi, I'm currently stuck between work and school. I go to college in the day and work part time at night. The only time I really have to workout is Friday, Saturday, and Sunday. What's a good 3 day split I can follow ?

CytoRage‎, 10-14-2013 09:59 PM
07-16-2020, 01:14 AM Go to last post
2 803

Unhappy 3 Months break due to Covid-19. Program advic?

Hi guys, I've currently 22 years old. I've been lifting since I was 19 and I was at a cool 158lbs at 10-11% bodyfat before I had to quit due to the whole covid-19 scare. I'm currenty sitting at 160lbs but 16-17% bodyfat. I'm looking for a recommendation to get back into it. Actually incredibly...

UniLyfter‎, 08-02-2020 05:47 AM
08-02-2020, 06:04 AM Go to last post
2 521

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, 08-05-2020 06:36 PM
08-06-2020, 06:07 AM Go to last post
10 475

Smile 6 Day Workout and goals advice

Hey guys, I want to get maximum hypertrophy and wanted to get your opinion on the following split, I'm 6ft 175lbs @ 25% BF, been going to the gym for about 15 years but have never taken it seriously and keep tapering off. For once in my life I'd like to get ripped - the goal is 187lbs @ 10% ...

faithbody‎, 07-23-2020 09:38 AM
07-25-2020, 10:53 AM Go to last post
16 1,273

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 2,523

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, 11:23 PM Go to last post
65 17,008

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

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
9 827

Actors’ Workout Routines

Random question, but what’s your guys’ opinions on celebrities who get into crazy shape for movie roles in a short amount of time? I’ve read ridiculous articles about so many actors going to the gym 2 times a day, for 6 hours everyday and eating 3,000+ calories to gain muscle fast. Is this all...

rookie415‎, Yesterday 10:49 AM
Yesterday, 11:55 AM Go to last post
5 163

Allpro beginner routine help

I did my 10 max rep test and calculations (I lifted until l failure) now I'm ready to begin my routine. Do I need to give some rest days before starting the first day (heavy?). Maybe I clearly overlooked this info but it's can't find the answer for some reason. Also can I change the order I do...

WeightSwinger‎, Yesterday 12:40 PM
Yesterday, 01:15 PM Go to last post
2 153

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
22 944

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
26 933

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 1,265

Any good free mass building programs?

I am wondering if there is any good mass building programs out there that are free and how to find them. I would like to grow more size and strength but for the 2 years I’ve been working out I haven’t really followed a program or diet and I would like to start. Thank you!

JustinSmith52‎, 08-05-2020 08:59 AM
08-05-2020, 10:44 AM Go to last post
3 539

Anything to do with 22-52 lb dumbbells?

My gym is closed in my area and for the longest time I've been doing bodyweight exercises. A friend of mine is offering several pairs of homemade dumbbells that weight 22 lbs, 35 lbs, and 52 lbs. Is it feasible to workout with these in the long run? Prior to COVID I was benching 145 lbs and...

Odifududix‎, 07-22-2020 11:20 PM
07-24-2020, 09:59 PM Go to last post
16 1,427

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 6,057

Beginner routine - after advice pls

Hi, I’m currently doing the best I can with weights at home and am after some advice from you experts out there. I’m 42, 88kg, 6ft 1 and trying to build muscle and lose fat I’m doing weights each morning as follows: Day 1: chest press, flys, squats, leg extensions, shoulder press, Arnold press...

DillonUSoB‎, 08-03-2020 01:09 PM
08-03-2020, 10:01 PM Go to last post
2 510

Question Best Abs and Arms Workout

Hi there, Although I've googled Abs & Arms workouts, I would like to know if anyone on here as actually done any Abs and Arms workouts that they can recommend? Preferably not a circuit, since these practically cant be done on a gym. I'm fairly skinny, looking for a workout that doesnt...

nowexcusescpa‎, 07-18-2020 08:06 AM
07-18-2020, 09:14 AM Go to last post
3 635

Best chest exercises for gynecomastia?

I developed gynecomastia a few years after puberty in my teens, I'm guessing from hormone imbalance. I wasn't on any medications at the time. It's not just fat, I actually have hard lumpy breast tissue under my puffy nipples. What are some specific exercises I can do to make it less noticable?...

SnafuInTheVoid‎, 07-15-2020 09:19 PM
07-16-2020, 06:27 AM Go to last post
3 649

Best way to get some upper body definition with minimal equipment and time investment

Hey guys! I'm a 6"2, 171lbs and 32 years old. I work at home in front of a computer all day and I'm looking to integrate some exercises during my work day to gain some upper body muscles. I started doing 4 series of push-ups to my limit at random times of the day. So far, I can do about...

ggSmoothOp‎, 07-21-2020 07:03 AM
07-24-2020, 12:14 PM Go to last post
8 1,312

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