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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 07:53 AM
179 Pages
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5,360 700,816

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
89 Pages
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2,649 611,078

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
24 Pages
1 2 3 4 5 ... 24
04-17-2018, 12:06 PM Go to last post
694 257,443

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
17 Pages
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04-12-2018, 04:11 PM Go to last post
509 233,766

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
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 8,197

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 792,586

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
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04-19-2016, 12:44 PM Go to last post
10,927 1,757,274

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 55,781

Exclamation Mcgregor chest workout

I want to ask about the chest of Conor Mcgregor. people says you cant change muscles shapes. but on some photos his chest diferent. do you know some chest exercises for this shape? Thanks guys

mmammamma‎, 04-20-2018 12:59 PM
Today, 08:51 AM Go to last post
16 558

Why does Fierce 5 Novice Program not allow bent over rows?

Hello, I see that the Novice 5 program has you do Pendlay Rows, and the alternate replacements for it do not include Bent Over Rows. I am wondering why that is?

ManOfGod2018‎, Yesterday 07:45 PM
9 253

Thumbs up Is this a good Push Pull Legs routine?

Hey guys... i work as a Security Officer in a Private International School so i spend a lot of time on my foot... considering i have a really active job, i work from 8 a.m in the morning till 5 p.m in the afternoon... then i hit the gym around 6 p.m but ive been spending like 2 hours in the gym...

SirHoffman‎, Yesterday 06:53 AM
Today, 08:33 AM Go to last post
5 269

Cardio on a moderate surplus

Hey guys, i recently finished my cut, im 5’6 and 141lbs im looking to get in a clean bulk for a few months, and was wondering the best way to keep my cardio in shape while bulking? Am i better off to only do cardio in between my lifting days? (I lift 3-4 days a week) or am i better off to do...

dakohero97‎, Today 06:35 AM
Today, 07:59 AM Go to last post
3 89

best routine to gain maximum strength

hey im currently doing a 6 day routine. But i wana switch it to a 3 day routine and my main aim is to gain massive amounts of strength(a good physique will be an added benefit). So I wana lose like 10-15 kg of fat as well . Whats the best 3 day routine to gain massive amounts of strength?

sidstar1991‎, Today 05:44 AM
12 157

Question about training for size and strength

Lets say I am training well, every week the amount I can lift is progressing, lets say over the course of 3 months or whatever my bench press for example goes from 40 kg to 60 kg, is it possible to see a lot of improvement in strength without seeing that much improvement in size? or am I doing...

LFCKero‎, Today 06:27 AM
2 80

Need critiques: First time making my own program

Hello, I've been taking advantage of these forums for about a year now but this is my first time posting so sorry if I post in the wrong place or something. Also just for information sake, i'm pretty new at fitness in general, my experience at the gym and in fitness so far has been mostly weight...

MisterGables‎, Yesterday 03:49 PM
Today, 06:27 AM Go to last post
8 194

Are some people just more successful with high reps due to genetics?

I used to do moderate reps with heavy weight and didn’t see much results as far as strength and gaining muscle. I often felt very fatigued after. Now I stick to high reps up to 20 per set and have seen much more improvement in strength muscle and endurance. I’m increasing weight each week to my...

JunkFoodz‎, Yesterday 02:23 PM
Today, 06:25 AM Go to last post
12 224

Programs for strong joints

Are knee and elbow pain inevitable with long-term heavy lifting? I used to get frequent low back pain for years until I started hitting GHD/back extensions every single session, then no issues while the weights got heavier and heavier. Same with shoulders, since I started hitting basic front...

RonSwoleman‎, 04-21-2018 09:27 PM
13 327

New to lifting, how many days a week should I be lifting?

Im 23 i have about 10 lbs of fat that I would like to lose and in the process I want to gain some muscle mass since I dont want to be your regular skinny guy. I have been lifting about twice a week (DOMS hit me hard the first few weeks) on one day I do chest and triceps, and the other I do...

TheGymNoob95‎, Today 04:33 AM
Today, 05:29 AM Go to last post
2 109

Chosing a program

Hi, Im looking for program that would help me build muscles and burn some body fat. Atm for 2 months i need to do just body-weight exercise(looking for some plan), after that i will be able to get to gym. I was wondering if workout plans like Jim Stoppani, Greg Plitt or Steve Cook are good. Been...

Wolfbany‎, Yesterday 08:03 AM
Today, 04:38 AM Go to last post
7 185

Suggestion for Improving strength every other week.

Hi Need some help/suggestions. I've been doing crossfit for about a year now and want to improve my strength. My other problem is that i have my children every other week so can only go to the gym/box every other week, but plan to work out at home the other week. so week1 i want to just do...

Ylod‎, Yesterday 08:09 PM
3 127

when should i workout my abs

it's been a month now that i started working out i gained muscle but i also gained a little bit of belly fat it's not a lot but it's driving me crazy all the muqcle in my body have increased but not my abs i think because i only do abs once a week and i focus on my legs more. So i really want to...

alex323421‎, Yesterday 05:05 PM
Today, 01:51 AM Go to last post
8 202

Lifting with Tennis Elbow

I started my lifting journey June 2017 with Strong Lifts that I ran till Jan 2018. My ending stats are S - 255 lbsX3 DL - 265 lbsX5 BP - 127.5 lbsX5 OHP - 97.5 lbsX5 BOR - Stopped at 125 lbsX5 in Nov November is when I started getting pain in my left outer elbow which turned into full...

LifterWest‎, Yesterday 04:06 AM
3 126

Workout plan 21 year old male

Hey, I'm a 21 year old male looking to get into shape and build muscle (beginner). I am currently 150 pounds and would like to tone my belly and work towards abs/building muscle. There are so many plans out there and was wondering if someone could suggest some ways for me to get into shape...

FitSoon‎, 07-06-2014 03:36 PM
4 2,246

Linear vs DUP(mixed) rep ranges

Just wanted to know which you guys prefer and why, and which is best for hypertrophy/overall development as a beginner. Thanks!

schley1996‎, Yesterday 11:25 AM
4 151

Any advice on my routine?

Hi guys! I am a relatively new lifter, as I started only 3 months ago. I'm a 21 year old 5'5 male, weighing approximately 138 lbs. The last 3 months I only consistently went 3 days a week (legs were skipped a few times), and I have gained roughly 11 pounds in 11 weeks or so. My goal is to bulk...

thehomie99‎, Yesterday 05:44 PM
Yesterday, 11:10 PM Go to last post
4 87

Workout for military ?

Does anyone have any tips or a workout plan to rapidly increase Reps for the following; Pushups Situps I'm currently doing GVT and have hit a Wall, I can do around 35 push ups in a row and 40 situps. Anyone know a decent circuit training route that i can do at home, with constant...

chezney123‎, Yesterday 10:02 AM
Yesterday, 10:55 PM Go to last post
4 142

IMO, the best way to run a PPL routine is to rotate it 5 days/week

Most people run this routine 2x a week as PPLPPLrest or PPL rest, repeat. The problem with the first variation is that it has you training 6 days straight in a week, which is very hard to sustain unless volume is very low. The second variation is much better than the first but has you...

DogletDusk‎, Yesterday 04:00 PM
Yesterday, 08:05 PM Go to last post
10 221

Free webinar this Friday with Nuckols,Helms and Zourdos

Link -

zGwild‎, Yesterday 06:15 PM
Yesterday, 06:15 PM Go to last post
0 36

"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
240 Pages
1 2 3 4 5 ... 240
Yesterday, 05:54 PM Go to last post
7,180 1,069,290

3 day split workout for beginners?

Could someone recommend to me a good 3 day split program? I'm looking for basic exercises as I'm mainly doing body weight and dumbbell workouts at home or outside. I'm 6'1 about 175lbs, lean. Looking to get thicker muscle mass. I've been doing mon/wed/fri roughly like this... DB squats,...

mthawkins08‎, Yesterday 02:29 PM
Yesterday, 05:52 PM Go to last post
1 177

Will I be overtraining my legs if I do squats and run on the same day?

Hello! The topic title is the question, but I'll go into detail: I've lost a lot of weight (50lbs) thanks to eating less and jogging for at least 15 minutes every day (usually more). Now that I've hit my weight loss goals, I've decided I'm enjoying the exercise every day and want to take it to...

Signal27‎, Yesterday 03:00 PM
Yesterday, 05:35 PM Go to last post
4 229

Looking to switch from OHP to Incline Bench in F5 Novice

So I began the F5 Novice routine around Mid-February. Lately, OHP just hasn't been working out for me. I deloaded last week, and coming back from that, it doesn't seem to improve. My muscle imbalance really shows in OHP's, so I'd want to switch to incline bench instead. However, I'm not sure at...

Sharma4444‎, 04-22-2018 01:11 PM
Yesterday, 04:03 PM Go to last post
6 211

Brand New and need a help workout program

ive wanted to start working out for a while but i dont really want to go to a gym and im thinking about buying a bench press with some dumb bells is there a good full body workout plan that i could do with just these things?

woodsy2000‎, Yesterday 02:39 PM
Yesterday, 03:54 PM Go to last post
2 174

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