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Forum: Workout Programs

What workout is best for your goal?

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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
222 Pages
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6,633 860,611

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
95 Pages
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2,823 700,052

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
28 Pages
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12-14-2018, 01:19 PM Go to last post
838 390,019

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 12:51 PM
22 Pages
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12-11-2018, 03:53 PM Go to last post
657 889,496

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
19 Pages
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12-08-2018, 07:48 PM Go to last post
562 327,005

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 2,277

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
2 Pages
1 2
11-19-2018, 08:39 AM Go to last post
48 52,295

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 1,982,729

Fierce 5 with a back injury, what should I do?

So long story short, my back has been really tight and painful for the past week and a half. I made it to a 255 Squat and 265 deadlift, but cut those by 80% for over a week before trying to work back up with a corrected form, and it's still hurting, so I've decided to avoid squats and deads...

HeWhoIsTall‎, Today 11:27 AM
Today, 07:08 PM Go to last post
1 71

I need a new program, lack of motivation

I probably need a different program, since now i'm skipping workouts due to lack of motivation. My motivation to training has decreased a lot, since before i was so excited to go workout and progress and so on... But my lifts have decreased probably because of skipping workouts and I took like 2...

Dylan378‎, Today 07:56 AM
Today, 07:05 PM Go to last post
10 201

Why are only novice programs stickied? can we get some inter/advanced programs PLOX?

Title unless i am derping and just missed them! but all i see are novice fierce 5, all pro, beginner oly lifting - which is great for some but not so great for others. personally im looking for a new intermediate program. theres SO many to choose from, in addition to just making one myself....

sandaltan‎, Today 11:29 AM
Today, 06:58 PM Go to last post
20 266

First week of upper/lower done, finally progressing smoothly

I made a thread recently about how I was having trouble progressing with full body ~3x a week. My weekly volume was 11 sets for pushing, pulling, and lower body. My old routine was: Full body 2.75x a week, 2 days rest b/w workouts Weighted Dips 2x5-7 65 Underhand Barbell Rows 2x5-7 165 Pause...

Animal2692‎, Yesterday 07:59 AM
Today, 06:58 PM Go to last post
18 394

Question PHUL-Routine (Modified version by Viking) Balanced better?? Please help!

Momentarily I'm on PHAT, but there is just to many balancement issues on it, and too high volume. So I think I want to switch back to a upper/lower routine again. So I want to do PHUL Routine now, but the problem is that PHUL has some imbalancement issues too: 1. Too much "quads focus", and my...

Rebinho‎, 12-16-2018 03:29 PM
Today, 06:57 PM Go to last post
2 205

Is a strength base program worth it while cutting?

I'm currently doing a slightly modified ICF 5x5..while trying to cut...I'm getting a lot of feed back from people saying that by doing a strength base program while cutting is useless. I'll make no gains...i am a total newbie to weight training I was hoping that I would be able to recomp in the...

drillking83‎, Today 04:57 PM
5 111

Unhappy Strong chest but a small chest

Hi guys, I'm 21 years old, I'm 175 cm tall and my weight is 65 kg. My bodyfat% is 8.5%. I was wondering that even when my chest is strong, why it doesn't grow in size. My lifts a quite heavy and my form is good. People have checked my form if I do a dumbell bench press or incline bench press and...

guapo97‎, 12-16-2018 03:16 PM
Today, 05:35 PM Go to last post
11 416

Need workout advice

Wanting to build muscle and lose fat at the same time. Right now I’m lifting three times a week, as heavy as possible, mainly upper body. Have a couple bulletpoint questions. How long can I workout time wise and build muscle? I’ve read to not lift more than one hour but didn’t know if this...

Matthewtant‎, Today 02:28 PM
Today, 05:33 PM Go to last post
3 101

I need help!

Hello all, I'm new to this bodybuilding forum and here's my situation: My Persona: 15 years old, about 5' 10'' and about 175 lb(An approximation from this website is 19% body fat). When I first started, I was mainly concerned about my tummy fat and my man boobs. I would say that I'm a healthy...

SrikarValluri‎, Today 01:07 AM
6 165

Is Fierce 5 appropriate for me?

Hi everyone, I'm a 31 year old male and have been weightlifting a while now and I'm pretty fit and active at ~15-16% bf, while doing two HIIT classes and a spin class, whilst currently doing a 6 day variation of bro split. I am currently after a more advanced program and came across the...

Cottonz15‎, 12-16-2018 08:24 PM
Today, 04:49 PM Go to last post
10 386

bad workout, don't know what went wrong

I'm doing the stronglift 5x5 routine, and today I was doing 5x5 squats, bench and rows. After a slight aggrivation of my knee last week I had taken a few days off from the gym and last Saturday was when I started again. This evening I did my squats with the weight I used before the time off without...

asrl78‎, Today 04:48 PM
Today, 04:48 PM Go to last post
0 62

Bench Press Plateau

I was hoping to get some feedback on some trouble I’ve had with my max bench Press. I have been stuck at a 255 max bench for about 7 months, with no progress whatsoever. I am 5’4” weighing 150 lbs. and I eat three times a day and although I do not count my calories I make sure to eat plenty, nearly...

st42curell‎, Yesterday 08:02 PM
3 106

Lifting again after 4 years off...

Hey everybody, I recently started going to the gym again after not really going after almost four years. I was fairly strong/big in college but seem to have lost most, if not all of my strength since then. My bench is almost 100lbs less and my squat is almost 150lbs less than what I was before when...

Lafoca‎, Today 07:20 AM
1 81

Bad idea to return to a novice routine in my situation?

Gender: Male Age: 19 Height: 5'5 Weight: 129 lbs- 148 lbs Best lifts: -Squat 185 (3 reps) -Bench 90 lbs (3 reps) -OHP 70 lbs (1 rep) -Deadlift: 175 for 6 reps (This feels light for me, gym uses hex plates that ****s up my form due to resetting, hindering progress)

WapanCakes‎, Yesterday 09:49 PM
4 158

Thumbs up Ice cream fitness advice

Hi all, I know this has probably been covered a lot of times . I have searched this site and I can't find the faqs or sticky for this workout anywhere on here or on Google. Lots of info but all a bit conflicting I want to start the ICF after not really following allpros very well at all. I have...

pabloreborn88‎, Yesterday 12:45 PM
Today, 01:08 PM Go to last post
11 354

Question Challenge 2019

Does anyone knows when is the next TRANSFORM YOUR BODY CHALLENGE?

Mitila‎, 10-02-2018 05:31 AM
12 1,588

Can someone Help me reorder my abs workout ?

i made a home abs workout list and i want it categorized by which ab muscles they hit ? or is there any other moves i can take out or add ps: i only have barbells,dumbbells and benches at my house (also the ab roller) thank you in advance i really need help

wabit‎, Today 07:31 AM
10 203

Training Programme

Hi all, I’m 24 years old and I’ve been training for the past 3 years or so. My main goal is to maintain a healthy lifestyle whilst looking moderately good / aesthetic. I’ve tried Bro Splits, PPLx3, Upper Lower & Stronglifts 5x5. I’m currently running my own programme where I’m trying to get...

Jackhods‎, Today 11:21 AM
Today, 11:21 AM Go to last post
0 75

PPL strength and hypertrophy routine with the six main compounds

Hey guys, I would like to share my PPL routine to see what you think. The first two exercises each day are the most important, the isolation exercises can be changed, the last two exercises are the "least important" and those marked with a * are optional (high volume to perfect the form). None of...

JoseHTL‎, Today 09:45 AM
Today, 11:08 AM Go to last post
2 145

Need a new routine

I have been running grey skull LP with added accessories but I feel like my weights are stalling. Current lifts: 5x5 BP: 170 DL: 220 S: 190 OHP: 125 I weight 150 lbs and I'm 5"8

swsko‎, Today 10:10 AM
Today, 10:58 AM Go to last post
1 107

Coolcicada PPL

Hey guys... I am new to this forum and wanted to ask a question. I started going to the gym in July this year. I followed starting strength incorrectly for 4 months and due to slow progress, I lost motivation and decided to do Coolcicada's PPL. Do you guys think that I should stick to ss or...

Sverma96‎, Today 09:04 AM
Today, 09:36 AM Go to last post
4 116

Smile Please critique my upper/lower

I plan on starting an upper/lower after my current routine, (probably a few more months) and just want to make sure I have all my bases covered so its a smooth transition. Let me know if you would change anything, and why please. I'll be lifting 4 days a week. Dunno why my account says...

ironfluff‎, Today 08:05 AM
Today, 09:08 AM Go to last post
2 124

Mass program

I’m currently doing 5/3/1 bbb which has more volume but have been told that is focusing more on strength and powerlifting then bodybuilding can I still gain mass on a strength program?

bojanglez34‎, Today 08:53 AM
Today, 08:57 AM Go to last post
1 114

Guy that you'd kick sand in his face wants to gain 10 LBS fat-free muscle

Good Morning, I'm wondering if I could get some comments and advice on my goal. Keep in mind I'm just learning, so I already know there's a lot that I don't know. I want to go from being 168 to 180 by June 30th. I want 100% of the weight gain to be muscle. I love being 4% body fat. It's very...

hotwired99‎, Today 06:23 AM
3 144

help please,unsure on what to do

hi,so ive been working out for 2 years now,5’11 and i started at 135 goal is to be 180-190lbs.i feel like 190 might be asking for too much without the use of unsure on that as well.but this post is about the fact that 2 months ago i got to the highest weight ive been so far which is...

babawawa‎, Today 05:30 AM
Today, 07:07 AM Go to last post
10 186

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