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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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 2,570,787

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
Yesterday, 02:18 PM Go to last post
8,456 1,367,161

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
1 2 3 4 5 ... 23
07-30-2020, 04:59 AM Go to last post
685 1,226,830

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 1,052,797

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
951 811,097

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
675 677,125

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
79 249,119

"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 1,683,238

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
1 2 3 4 5 ... 16
Yesterday, 04:40 PM Go to last post
470 110,459

Custom workout program on bodyspace???(REPS)

I've been trying to create a custom workout plan on bodyspace but I can't figure out how to do it...any one know how to

Varsity55‎, 03-09-2015 04:01 PM
07-23-2020, 04:29 PM Go to last post
9 28,348

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 16,991

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

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 4,622

Protruding Manubrium/Upper Chest development

Whatup guys, So I have this bone in my upper chest that sticks out, and it sticks out quite a bit over my pecs and looks really bad-- particularly from the side. Is this fixable with increased mass in the upper pectoral? Or is this just a genetic issue that I'll have to live with.

JBulkMaX‎, 08-21-2013 03:27 PM
07-19-2020, 07:57 AM Go to last post
4 3,850

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 3,746

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

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 1,916

Keep Overtraining :(

Yes it was because I wasn't eating enough... started doing pretty much a modified 5-3-1 BBB with slight changes, volume is moderate but still not eating enough drained me, today is the middle day off... do you think I should take the rest of the week off? or just deload? I was only on the second...

DASBUNKER‎, 07-19-2020 02:42 PM
07-27-2020, 09:24 AM Go to last post
14 1,781

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
07-16-2020, 04:10 PM Go to last post
11 1,731

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 1,615

Feedback on my plan would be really Appreciated

Hi everyone, I have made a workout plan and been following it for about a month now. Age: 17 Height: 174cm Weight: 71.5kg I have access to a power rack with cable machine and have barbells and dumbells. I am doing it 3 days a week with a full body programme. The number of reps...

Z4MSupreme‎, 07-02-2020 07:46 AM
07-13-2020, 07:31 AM Go to last post
13 1,582

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 1,548

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
08-04-2020, 03:04 PM Go to last post
6 1,526

Program help

Alright guys I’m finishing up with fierce 5 novice as I’m stalling out. I was able to get a lot of major lifts into the 200s and I weigh currently 145 pounds. I’m needing to know what’s next after strength training. For my first year I did Vikings bare bones and I could never get past 135...

Calikid32190‎, 07-28-2020 08:25 PM
08-03-2020, 09:40 AM Go to last post
11 1,468

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 1,424

How's this ab workout? What do you guys think about this ab workout? Il looking for something to train my abs on Saturday since my gym is closed on weekends, rather than doing nothing I'd rather train my core which I never isolate in the gym Is that workout I liked...

Datboileg‎, 07-27-2020 04:52 PM
08-05-2020, 10:21 AM Go to last post
5 1,368

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 1,357

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

Help me breath new life into my at-home chest workout!

Hi everyone! I've been stuck with the same at-home workout for month and I feel like I've hit a wall being able to innovate new ways to create progressive overload. I have two Bowlflex dumbbells that can be adjusted from 5-52.5lbs, two 40-50lb bands and a new pull up/dip bar I just purchased....

SNICKERBAR‎, 07-24-2020 04:56 PM
07-28-2020, 09:34 PM Go to last post
2 1,284

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

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

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 1,231

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