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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 02:07 PM
99 Pages
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2,948 957,174

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 08:53 AM
270 Pages
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02-19-2020, 05:35 AM Go to last post
8,070 1,236,932

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 07:27 PM
23 Pages
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02-16-2020, 04:18 PM Go to last post
667 581,665

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 07:55 AM
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 701,944

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 12:51 PM
23 Pages
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12-29-2019, 08:44 PM Go to last post
680 1,136,179

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 07:00 AM
3 Pages
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09-06-2019, 01:41 AM Go to last post
72 191,731

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,436,662

Advice on my workout plan

I started getting more serious about my workout regime in late 2019 and am still learning as I go. I feel my knowledge is still on a beginner level.. I have been working out 4 times a week training each muscle group only once a week. I have been considering changing my routine to work each muscle...

fittymcfitpants‎, 02-19-2020 02:42 PM
5 423

Best 3 day plan?

I’m relatively new to lifting. I am only able to get to the gym 3 days a week. A Monday Wednesday Friday. Life stops me doing more. I would like to add muscle and believe my protein intake and calories are good. Although I can possibly eat more. Currently I alternate between a push and...

nezaboy‎, Today 11:09 AM
Today, 12:29 PM Go to last post
11 121

Looking for a workout program for neck, chest and arms

Hello So I am a skinny person and I want to gain some weight and muscles and I want to enhance the neck, chest and arms areas but I do not want 6 packs. Which exercises should I do? Is there any online training program that I can watch to gain some information about this topic?

WaqarA2000‎, Yesterday 11:56 AM
Today, 11:05 AM Go to last post
15 496

Next Workout?

Hi. I did AllPro last year for about 10 months. Currently I am on week 6 into Fierce 5 Beginner. I think possibly 3-5 more months and I should be done. I wonder what should I do next to increase my muscle gains ? I can train only 3 days a week. What would be best bang for a buck in my situation?...

CooolStoryBro‎, Today 10:18 AM
1 54

Workout program for short men

Hi All, Looking for a workout program tailored towards shorter men 5'3 and under so we don't look to stumpy. Is there any workouts we should avoid that will make our stature look even more disproportionate? I am currently doing starting strength and the excessive squats are making my legs...

geekchicken‎, Today 07:27 AM
3 152

Any workout plan that lets me do more deadlifts and squats?

My goals are to get stronger, build muscle, lower body fat... and more functional core. I really like the 5x5 workout that I've started but it only has me lifting 3 days a week. I am very addicted to exercise and would prefer minimum of 5 days. So I have a few questions: -Is there any workout...

wtguard‎, Today 06:49 AM
6 165

Question Wanting to Move Beyond StrongLifts

I had been doing Stronglifts a little over a year up until last April. In April I had a medical issue that prevented me from working out. I recently got back into working out and started StrongLifts again. I was thinking that with just getting going again with SL I thought this might be a good...

DesiredDad77‎, Yesterday 01:54 PM
4 281

Post Upper/Lower Split routine review

I'm looking for some advice on my upper/lower split routine. I feel I am making some pretty decent gains, but unsure about number of exercises. A bit of information: - Currently bulking - Goal weight is 90kg - Current Weight and height: 80kg and 179cm - I'm a novice lifter - Do hit each...

Callss‎, Yesterday 04:08 PM
4 280

Moved: Who do you think you are?

Annihilator17‎, Today 12:24 AM
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Transition from F5 novice to Intermediate

Hi all, I realise this has been asked many many times, I've done a search but can't find the info I'm after. Basically I'm nearing the end of the F5 novice (did it for 5months, then cut and been back on it for another 2 months so far), and I know this because I'm at the stage where I can only...

mojojonz‎, Yesterday 01:57 PM
Yesterday, 09:22 PM Go to last post
10 420

Anyone here completely avoid machines?

I noticed lately that free weights, dumbbells, barbells, kettlebells and any other exercise that is done without a machine have me injury free. I don't have tweaks or aches or pulled muscles. I dropped the cable rows, lat pulldowns, leg press, assisted pull up machine and calf raise machine from...

JamSumo‎, 02-16-2020 01:04 PM
Yesterday, 06:53 PM Go to last post
22 1,345

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 07:41 PM
2 Pages
1 2
Yesterday, 05:22 PM Go to last post
32 3,975

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 03:00 AM
6 Pages
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Yesterday, 03:37 PM Go to last post
152 19,270

Cool Okay to do Upper only while sprained ankle heals?

I had started Fierce 5 Intermediate a week ago, and due to an dumb moment (unrelated to the gym), I sprained my ankle. May seem like a silly question, but am I alright to still do Upper on Mondays and Tuesdays? Thanks.

schoolstrength‎, Yesterday 10:46 AM
Yesterday, 02:50 PM Go to last post
3 274

When switch from ICF novice to intermediate program

Hello I'm currently on ICF 3x5 2.0 by Jason Blaha, which is a novice program with linear progression. I've been on this program for almost a year now and have been steadily gaining weight and strength. Progress is starting to slow down and I'm starting to feel fatigued during workouts. I'm...

HenrickH‎, Yesterday 02:22 PM
Yesterday, 02:30 PM Go to last post
1 229

Need a workout routine/plan

I have been on and off the gym for about a year now. The reason for slacking isn’t my motivation or desire, it’s just simply the fact I cannot find a routine that I enjoy. Ideally I want to train 5 days max but 4 would be optimal for my schedule. I previously tried push/pull/legs but I noticed...

SBB1‎, Yesterday 01:13 PM
Yesterday, 02:21 PM Go to last post
8 262

Can you get ripped on dumbells alone?

I have a set of dumbells at my house that I use. Can you get ripped on that alone? And how heavy should they be?

iloveworknout‎, 02-19-2020 10:56 PM
Yesterday, 11:07 AM Go to last post
8 568

Upper/Lower workout questions

I just started program and I feel like I havent done enough after the workout especially leg day, I would usually not be able to walk up the stairs properly but in this workout I feel fine. Each heavy lift exercise is like...

Cautious1‎, Yesterday 05:29 AM
Yesterday, 09:54 AM Go to last post
12 488


ey guys and girls. Iv been doing a 6 day split routine consisting of back/bi/ --------Shoulders---- Chest/ Tri repeat. Just been wondering if im putting too much strain on my shoulders as they are been used straight the next day in chest day and was wondering if anyone could tell me if this...

babaraboosh‎, 02-19-2020 09:51 PM
Yesterday, 08:09 AM Go to last post
5 428

Pavel Tsatsouline GTG weight training program?

Anyone know if the GTG principle could be effective with weight training? Or even a full body weight training routine?

Puspernille‎, 02-17-2020 06:41 AM
02-19-2020, 09:08 PM Go to last post
6 815

Madcow deadlift only once a week?

Is once a week deadlifting enough? I came off F5 RDL essentially 5 days a week,and it just doesn't seem like enough. Especially since in the program you are squatting and benching three times a week. Also, same for shoulder press. Just curious what you think.

Hutrapper‎, 02-19-2020 09:26 AM
02-19-2020, 09:00 PM Go to last post
15 624

Yoga AND gym on the same day

Hello! I have recently fallen in love with yoga (ashtanga to be specific), but gym is still life. The yoga class that I enjoy going to is a mysore class that takes place every morning 6 AM to 9 AM (I usually go from 7.30 or 8 to 9). Can I safely do the yoga and then later in the day do a...

ErikNagu‎, 02-18-2020 11:40 AM
02-19-2020, 03:01 PM Go to last post
6 606

Continue Fierce 5 vs . . . ?

Hi All, Firstly, I just updated my progress photos in My Bodyspace. I have photos from the end of my cut (July 8th) and end of my bulk (Dec 14th). A quick recap of my recent journey: I've been weightlifting most of my life and January 1st of 2019 I started a cut after a couple years away from...

MedicalAuthor‎, 02-18-2020 04:32 PM
02-19-2020, 02:31 PM Go to last post
5 684

2 workouts/day

so, my plan is very simple in theory, I need ur advice guys to make it work in practice also. I'll go 2 workouts/day with only one day break which is Sunday. this is how I planned this after the muscle groups: 1. back/biceps 2. chest/triceps 3. legs/shoulders and than repeat and make it a 6...

vabatgrav‎, 02-17-2020 05:27 AM
02-19-2020, 02:22 PM Go to last post
11 961

Looking for quick workouts, say a couple of movements per day...

So as the title says Im looking for a routine that only has a couple of movements/exercises per day, I don't mind training often once the workouts are short, any suggestions on something that might work? Im a novice and really don't like full body. Id rather train something like 5 days split...

Benson1990‎, 02-17-2020 10:55 AM
02-19-2020, 11:07 AM Go to last post
15 896

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