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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
263 Pages
1 2 3 4 5 ... 263
Yesterday, 05:23 PM Go to last post
7,882 1,139,293

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
1 2 3 4 5 ... 99
2,942 885,891

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
1 2 3 4 5 ... 32
11-14-2019, 08:31 PM Go to last post
939 620,237

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
1 2 3 4 5 ... 23
11-11-2019, 05:58 AM Go to last post
665 513,314

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
1 2 3 4 5 ... 23
10-29-2019, 11:49 AM Go to last post
681 1,071,002

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
1 2 3
09-06-2019, 01:41 AM Go to last post
72 153,020

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 40,893

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 2,323,740

Question Is it true you go catebolic if doing more than 60 min cardio?

Or is it an incorrect myth. An article says "if you're not a distance runner, anything over 60-70 minutes per day is likely counterproductive" and "performing too much cardio will put your body in a catabolic state and burn hard-earned muscle." I want to really speed up my cut, on the...

peterm28‎, 11-20-2019 08:35 PM
9 614

First attempt at programming, new to periodization

Tear me a new one, people. I tried to construct a routine for myself using a bodybuilding style pendulum training template, using set and rep schemes not-so-loosely based off of the Bare Bones U/L program which I’ve been following for a while. Am I doing it right? Mesocycles last 1 week and...

Xpiro‎, 11-20-2019 05:04 PM
Today, 02:17 AM Go to last post
25 828

Want advice on my weekly gym routine

So i just started working full hours 7am-4pm, total commute 2½ hours back and forth, gym 1 hour, shower, eat, 1 hour free time then bed, i hate it... anyways My current routine ive been on for a while has been: chest biceps back triceps rest legs abs delts arms rest

Vixie69420‎, Today 12:37 AM
0 113

How do I convince my parents to let me get a gym membership and drink protein shakes?

I'm a 15-year-old girl (120lbs and 5'6) and I want to gain muscle. I've wanted to get a gym membership for a while now, but my parents keep saying I can't. I currently do a fitness program 2 days a week, but it doesn't make me any stronger. What I'm doing now costs $90 per month, and a membership...

heyimtired‎, 11-19-2019 07:42 PM
Yesterday, 11:20 PM Go to last post
19 1,032

4 years lifting followed by 2 years not, should i temporarily change my routine

I'll keep this as short as possible, but basically I lifted regularly on a 3 day split for 3 1/2 years then started working out of town, eating junk, drinking a lot, and gained massive weight over 2 years. I'm back to a regular job, 3x per week in the gym for the past 2 months and I'm down 45...

Bccorrupt‎, Yesterday 11:02 PM
Yesterday, 11:02 PM Go to last post
0 134

6 Feet 8 205 pounds Need Advice pls

I'm relatively new to bodybuilding and I've started going about 5 days a week for a couple weeks. I've noticed my friends I always go with are gaining muscle but I have't changed at all. We do the same exercises which is frustrating. Can anyone give me advice on, programs, form, technique, etc.......

MrFearless‎, 11-14-2019 02:41 PM
Yesterday, 10:21 PM Go to last post
7 1,017

Post Rate my workout for Size and strength

Noteworthy: - The weights for the exercises are set heavy so that I can only possibly push out the reps given, and no more. - All exercises have a 3-minute rest period unless otherwise stated. - Warm-up before all days is static stretching, ~70 high knees and ~70 heel kicks. - Cool-down after...

Nuthead007‎, 11-20-2019 03:36 PM
Yesterday, 09:17 PM Go to last post
22 784

Are these considered broscience now? (srs)

Aight brehs I've been out of the game for a few years and am kicking back into heavy lifts again. Feels like every few years, all of the past strategies are considered broscience that don't work. SO. Ima just list them out, and y'all tell me what actually was true all along, and what straight up...

thebeginning88‎, 11-19-2019 12:38 PM
2 Pages
1 2
Yesterday, 08:46 PM Go to last post
30 1,472

Advice for intermediate to build more muscular body

Hey i wonder with which exercises i should start according to my body type and the level of advancement that i have made (i will post link to images below) I used to workout at gym for more than 2 years with breaks then i stopped and started climbing on boulders. Now i want to go back but I...

OmgLOok‎, 11-11-2019 11:51 AM
Yesterday, 07:17 PM Go to last post
21 1,875

Unable to progress on Fierce 5.

I am overweight trying to lose fat. I also want to gain strength as I am much weaker than the average male. I spent the past years of my life losing weight and gaining it back. This year I was determinded not to do the same mistake and I managed to lose 60 lbs. I still have 25-30 lbs to lose. ...

Rudiger1991‎, Yesterday 03:40 PM
Yesterday, 05:52 PM Go to last post
8 297


I started weight training in March and started seeing fantastic results. Two months ago I stopped lifting and started taking beginner adult ballet classes which is very slow paced since we are just learning the very basics. I started noticing my stomach getting soft and my glutes weren’t as...

AMarieV‎, Yesterday 01:37 PM
Yesterday, 05:03 PM Go to last post
2 234

Are my overhead & bench press numbers lagging?

After 11 months of working out, 6 months of regimen, and 3.5 months of Fierce 5 Novice, my main numbers are: Bench: 120 -> 160 OHP: 65 -> 100 Deadlift: 130 -> 250 Rows: 95 -> 120

schoolstrength‎, 11-20-2019 02:13 PM
Yesterday, 12:03 PM Go to last post
10 643

Unhappy Skinny Guy's Problems

Hello guys and gals. I want your help. I need some advice on exercising routines and plans. I am 23 yo and my measurements are: height: 175cm (5'8'') weight: 70kg (154.3 lbs) so.. I have some appetite issues but I managed to get some weight but althought I always went to the gym for like 2-3...

giannluigi‎, Yesterday 09:42 AM
Yesterday, 11:52 AM Go to last post
2 278

Fierce 5 Progression Question

I've been doing this routine for a few months and it's just now occurred to me that I may have been progressing incorrectly and want to be sure. The original post says to increase upper body and lower body lifts by 5 and 10 lb respectively every week. I took this to mean that you repeat the lift at...

Envoyy‎, 11-20-2019 01:21 PM
Yesterday, 11:28 AM Go to last post
7 569

Smile Please help need advice

Hi guys im a skinny boy 55 kg - 121 lbs and i live in small town there is no gyms around so i bought dumbbells and barbell and bench press from internet and made myself a program, leg rises- russian twists crunches rowboats scissors bicycles 1 min each for abs calf rises 3x10 bicep curl...

denemetuna‎, Yesterday 09:20 AM
Yesterday, 09:20 AM Go to last post
0 277

Percentage Training Progress, Need Help

Included I have a picture of a typical 1RM percentage chart. The numbers I filled in are my current percentages of my 1RM, 235. I hit my 1RM a month and a half ago maybe, and since then have been trying different things on the bench, not really following any sort of program. This is my first big...

Fritchard‎, 11-20-2019 11:57 AM
Yesterday, 08:20 AM Go to last post
3 563

Choosing goals and a new program

Hey Guy's, First my stats: 30 years, height 173 cm ( 5 feet 8 inches), 74 kg (163 pounds). My 1 Rep: Bench press: 100 kg (220 lbs), squat: 120 kg (265 lbs), deadlift: 130 kg (286 lbs, dont have more grip, overhead press 60 kg (132 lbs). Goals: More muscelar body. Want to do more...

DannyVer‎, 11-20-2019 01:34 PM
Yesterday, 06:42 AM Go to last post
3 533

Need advice

What advice do you have for programs, diet and workout all rolled into one. Been working for over a year and I am in good shape but I do not gain size. My week usually consist of: 30 minutes physical training at work. (1 min work 1 min rest hiit. Pushups, ab work, body weight squats ect. ...

JerryToft‎, 11-20-2019 05:49 PM
Yesterday, 06:29 AM Go to last post
5 487

Post Gaining phase plans and program

Hi guys, Wanted to ask if you could share your opinions on my future plans, starting January. I am now finishing a cutting/fat loss phase where I have gone from 202 lbs down to 180 in the course of 17 weeks (I am 6 foot 1 if it matters). It it/was not my first cut. I am planning to go down...

IvanNorge‎, 11-20-2019 01:19 AM
Yesterday, 05:17 AM Go to last post
3 697

Full body 3x a week

I've been training for the past 2 months with a regular split targeting each muscle once a week, but i'm looking to get most muscles worked twice a week now. The general programs I find are really low volume and are based on a Mon - Wed - Fri split. Unfortunately the only days I am able to go to...

Noleh778‎, 11-18-2019 08:48 AM
Yesterday, 03:53 AM Go to last post
2 790

Need help with programming for bodybuilding

I've done SL 5x5 for many months now just to get myself some basic strength. I was wondering what program would be recommended for beginners for bodybuilding. I understand bodybuilding is higher rep and about aesthetics, but I wasn't sure what programs there are out there for that stuff like how...

whd7524‎, 11-20-2019 05:30 PM
Yesterday, 03:50 AM Go to last post
3 480

What’s my Body Fat % Percentage

On my profile picture

UserSSO‎, 11-20-2019 02:36 PM
Yesterday, 02:42 AM Go to last post
3 543

Constructing a program

This is going to be a bit of a long one. I have been lifting for almost 2 years now. After I did a disastrous cat and after the cut had a small injury on the hip and couldn't squat 6 weeks ago, I felt discouraged and I did not track my calories, macros. I still continued lifting and had progress...

nikola1808‎, Yesterday 02:13 AM
Yesterday, 02:13 AM Go to last post
0 388

Intermediate/Proficient Lifter - Feeling Lost

Okay, so I have been following basic routines for the last 3 years. I've put in solid time, I've built an awesome physique and now I have no idea wtf to do. Strength wise, I fall in the Intermediate / Proficient category. My deadlift and row is proficient, and my ohp too. But, my bench / squat are...

thatgingerbeard‎, 11-13-2019 06:20 PM
11-20-2019, 08:14 PM Go to last post
24 2,572

First attempt at programming, new to periodization

Double post

Xpiro‎, 11-20-2019 05:03 PM
11-20-2019, 05:03 PM Go to last post
0 413

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