Forum: Workout Programs

My goal was to get lean and maintain muscle/strength. I basically ran a legs, chest/shoulder/tri, rest, back/bi, rest and repeat split to maintain a decent volume and frequency while keeping the workouts shorter. I’m currently down to a 31 waist. Starting to look weaker in clothing lol. Might need...

Hello everyone I can only hit gym twice a week at the moment 25 y.o., 188cm tall, 70kg, 14/16% fat. A month ago, my trainer used to make me do two different "packs" of workout: shoulders, back and triceps one day, and legs, biceps and chest the other. 4 exercises per muscle group aprox. 6...

How many exercises and sets configure an intermediate training on a split routine? I know different people have different bodies and limits. I am just asking, considering I am looking into more weight and lower rep count (6,8,10,12), in very general terms, how many exercises and sets should I be...

Hi folks, glad to be here. I have 2x50 adjustable dumbells and a weight bench. The one I got is a cheap amazon basics one, did I mess up by not getting an adjustable one for incline exercises? But yeah I want bigger arms and chest, some abs for sure. I don't do legs since I skateboard and that is...

Hey, i would like to ask for a good 5 day workout program, im a 17 year old swimming athlete but with low muscle, i have been training at the gym for over a year now i see a lot of progress but i would ask for some help for a 5 day routine. I usualy did gym training on monday, wednesday and...

Every time I'm at the gym I am literally the only person there writing down all my numbers to track my workout. I'm sure a few people have apps on their phones, but with the specific workout I'm doing I just haven't found any app that could do the job as straightforward as the old pen and paper. ...

I love this thing! https://www.youtube.com/watch?v=oRRhIe9Kl8M

Hi everyone! I made the site training-plan.online/en where you can create custom training plans. The website is free, no account required and there are no tracking cookies. Some of the main features are: ----- Adjust your available equipment Potentially interesting for people with home...

Hello, I'm new to bodybuilding. I came up with this routine based on what research I've done. Does this look like a solid routine? Any advice or feedback would be greatly appreciated! Thanks in advance! (Goal of the routine is to evenly build muscle in all groups without the need for isolation...

Hello, i have a question. Is calisthenics (training with just bodyweight) somehow different from lifting weights from terms of reps/sets per week ? The thing is, when i see calisthenics programs, there is too much volume in comparison to classic weightlifting programs. For example PPL (wont name...

So here's a routine I used awhile back for a few years, wondered if it's seen as good or bad. It's a full body routine(60 total sets), 3 days a week(mon/wed/fri and rest sat/sun or tues/thurs/sat and rest sun/mon), adding weight if reps exceed the final number of the range, and subtracting weight...

28 years old. 6 foot 155 pounds. I am beginner of a little over 4 months. Started with stronglifts 5x5 and that's just not for me, but I stuck with it for 3 months anyway. Switched up my program to what is below about a month ago. Please let me know what you think. *I currently only have a...

Hello there. New here. I'm getting back in to the workout scene and I find it very difficult to find an multi-purpose customizable app. I spent all day searching and collected a bunch of workout apps but most of them are trials that cost well over $21 in total. I feel that one app should be able to...

Ive been working out for about ten years now, My programs that I've used the last 3 years have been great. However I have run into an issue I am sick of. Its not a workout plan issue, but sort of I don't know what to do with my body issue. I went on my first true bulk last year and went up from 185...

I am a beginner at the gym with like 5 months of non continuous experience. I decided to workout on a 3 day upper/lower split. It basically means one day upper then rest then lower then rest etc. Most workout routines I found while researching hit a muscle group only once per workout which I find...

Hey everyone! I am looking for some guidance, do to current circumstances I will only have access to 2 5 to 25lbs adjusted able dumbbells, and an adjustable bench. Any workout someone has already listed on here to follow? Or may be a type? I am seeing a lot of people recommending complexes...

Losing a pound Gaining a pound Gaining a rep Hitting a new 1 RM PR

Lifting is one of the joys of my life and I sincerely relish it, but there are occasional windows of time where I lose a lot of eagerness for about a month, before it goes back to where it was. I don't stop training, but it's with less enthusiasm and intensity. I've been lifting multiple times...

I have posted previously about not being able to do Barbell Squats, Deadlifts, and Barbell Rows due to bulging discs and scoliosis so I was recommended a few routines including GZCLP. I've tried to switch out Squats and Deadlifts into a combination of exercises and kept the rest of the movements. ...

So up to this week I was splitting my workout program, and doing legs on Wednesdays. On Wednesdays I was doing 10 different exercises, 3 sets each for legs. However I was feeling weird during some exercises like the extensor and leg press and after some research it seems these exercises in which...