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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 VII

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

nightanole‎, 11-07-2020 07:13 AM
7 Pages
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195 36,645

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
33 Pages
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01-08-2021, 05:28 AM Go to last post
964 922,310

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
100 Pages
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2,988 1,144,726

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
24 Pages
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01-01-2021, 01:43 PM Go to last post
690 1,317,977

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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12-15-2020, 12:47 PM Go to last post
688 769,510

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
09-08-2020, 10:44 AM Go to last post
80 305,747

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 2,705,445

Question Fierce 5 - How to progress reps/weight?

I have been working on the Fierce 5 routine (still a novice) and I am uncertain of how to progress. let's use curls for example: Option A: Monday - 30lbs, 3 sets of 8 (max) Wednesday - 30 lbs, 3 sets of 10 (because i feel like i can do more) Monday - 35lbs, 3 sets of 8 (max) Wednesday - 35lbs,...

hoboy‎, Today 06:07 PM
1 84

8 weeks progress then plateau! What to do next?

Hi; I finally started working out with a ~good program. First 2 weeks a ton of pain since I was away from it for years. From week 2 I started to notice a huge shift in my body and strength. Put on 3k and looked so much better. From 40kg bench went up to 75kg on week 7.

benpmdg3‎, Today 06:15 PM
Today, 06:15 PM Go to last post
0 67

Easy Legs Workout

We do use our legs every day. That doesn't mean we don't need to also exercise them. Easy Legs is a relatively easy legs workout that targets, as you may have already guessed, the large muscle groups of the legs. As such it ends up being a little harder than you might at first think it is,...

workoutbodys‎, Today 05:52 PM
0 44

Wink Cozy Up

You wouldn't normally think that the sofa is a place you'd go to when you need some exercise. Normally it isn't. But a lot of us are spending quite some time on our sofas so being able to do something there is a win that's too good to miss. Cozy Up is a sofa upper body workout. It will stop you...

workoutbodys‎, Today 05:49 PM
0 26

Wink Abs Workout For Beginners

Rock-hard abs always need to start from somewhere and the Beginner Abs workout is as good a place as any. These are exercises designed to activate your abs (including the core) without putting undue stress in any of the supporting muscle structure. Perfect for beginners but also a great set of abs...

workoutbodys‎, Today 05:46 PM
0 34

Yo why does this keep happening!!!

Access Denied You don't have permission to access "" on this server. Reference #18.4cbef748.1611443364.583ec1b9 Every time I try to post something.

Lizzy3200‎, Today 04:10 PM
Today, 04:10 PM Go to last post
0 89

BbuAdvice please. (1/2)


Lizzy3200‎, Today 04:06 PM
Today, 04:06 PM Go to last post
0 42

"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 08:03 PM
271 Pages
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8,102 1,777,140

Train everyday

Hello guys I've been working out in the last year with dumbbells' and bar I have in my apartment. Lately i've noticed that I can't make ABS workout well after my weight lifting training. I train 4-5 Times a Week A -B sessions. A - Chest legs and biceps B - Triceps back and shoulders I think...

alon100009‎, Today 09:22 AM
4 197

How does this routine look?

Just before COVID I started on this beginner routine: It is all compound movements, low volume, add weight when I can reach the rep goal for all three sets of each exercise. Since COVID, I've been in and out of...

asrl78‎, Today 10:41 AM
Today, 11:23 AM Go to last post
1 113

Longer rests between sets being better for muscle growth

Regarding studies that have came to this conclusion, were these studies volume equated?

Brahfessa‎, Today 04:41 AM
4 252

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 06:24 AM
21 2,337

I need advice

I’m looking for some fitness advice. I currently am a freshman in college and I wrestle. I’m 6’2 and 225lbs. My coaches and I decided it was best for me to make the transition to heavyweight (Max 285 lbs.) collegiate heavy weight wrestling can be brutal and most guys are very large, strong, heavy...

random12467‎, Yesterday 05:31 PM
2 283

Mark Ripptoe is an idiot

If you want proof, i present to you this: Go ahead and read that nugget. I make my appearance about half way through the thread. We are now currently locked in a debate regarding his belief that all increases in muscular...

SumDumGoi‎, 05-11-2012 01:42 AM
4 Pages
1 2 3 4
Today, 05:47 AM Go to last post
99 18,337

I'm Morbidly obese and I need your help

Hello everyone. I'm very scared about posting here, I hope it's OK. I'm male, 24 years old, 178cm / 5.8 and I currently weigh 160KG/ 352 pounds. I've been overweight/obese my whole life, but it's been getting worse and worse. I want to change. I started Rehabilitation for my Mental...

OverEncumbered‎, 01-17-2021 02:20 AM
Yesterday, 02:39 PM Go to last post
11 1,348

Full body workout 3 days a week

So I've been trying to focus on chest and shoulder development. Can only lift 3 days a week and was wondering what you guys think of this routine. I've been lifting for a few years but in the past stuck to mostly SS or SL type routines and want to try something different. I also messed up my...

Muscle2021‎, Yesterday 05:31 AM
Yesterday, 02:27 PM Go to last post
4 398

Lost muscle strength but not muscle endurance?

For backstory, I was a lineman in high school. Once my senior season ended I dropped 40 pounds in 3 months (255-215), then recompositioned at 215 BW slowly for a few months until covid hit and threw a wrench in everything. When I first lost the weight I had huge strength losses (bench for example...

ljohn79‎, Yesterday 10:13 AM
Yesterday, 10:13 AM Go to last post
0 256

Low reps beating me up. Suggestions?

I train my main lifts for 3 sets of 4-6 reps and starting to feel like they’re beating me up. Any suggestions on methods to train my main lifts? I really only care about maximal strength with these, not really using them for hypertrophy. I already get that through lighter assistance type work. ...

CatsAndMice10‎, Yesterday 01:04 AM
Yesterday, 05:02 AM Go to last post
8 476

Leg day twice a week

Hey, I do legs twice a week and was wondering if having one day being quad focused, and the other being posterior chain focused would be a good idea, instead of a mix of both in both workouts. There would still be quad/ham work done in both leg days, but for example on the posterior chain focused...

egsiue‎, 01-21-2021 11:29 AM
01-21-2021, 06:21 PM Go to last post
16 570

Moving from P/P/L/Upper/L to 6 day PPL

Hey, As the title says, I'm interested in trying a 6 day heavy/light PPL split. I'm currently working out in a home gym with access to a squat rack, adjustable bench (incline/decline/flat), dumbbells, dip bars, pull up bars, barbell and an EZ curl bar. My goals are to balance strength and...

senators65‎, 01-20-2021 06:44 PM
01-21-2021, 05:24 PM Go to last post
8 595

I don't know if I'm really tired or just making excuses.. (Beginner workout here)

Please excuse me for the long post and some of my grammar here as I'm currently typing out this out quickly during my job. I really want to get this problem of mines solved. ----------------- I am a 21 year old, 5'10 male who weighs 165lbs. ----------------- About one month ago I...

aocruz19‎, 01-21-2021 08:51 AM
01-21-2021, 01:11 PM Go to last post
6 458

Bodybuilding Workout for quarantine critique

Just looking for a critique on my routine for quarantine. I only have access to a backpack, pull up bar, and weights that go upto 70lbs. The weights are heavy enough for upper body where I don’t get more than 10-15 reps on push ups when I load them in a back pack, and of course arm isolation is...

daghetto‎, 01-18-2021 01:48 AM
01-21-2021, 12:45 PM Go to last post
6 958

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, 02-20-2020 01:54 PM
01-21-2021, 12:28 PM Go to last post
6 1,061

Staying in shape/workout program while injured

Hi all, I've experienced recurring wrist pain in the ulnar side for few years and after doing some serious research and self diagnosis, it is most likely a TFCC injury. Most likely won't require a surgery, but just requires rest. In the past, I would just rest few days until the pain went away...

esimsoc‎, 01-20-2021 01:35 PM
01-21-2021, 06:40 AM Go to last post
3 490

Unhappy Help needed fullbody at home routine

Hi everyone. I have a full body workout and I just bought a new barbell that can go up to 150kg so can monitor progress better. I have written a 2 week A B A B A B rotation and need to ask whether this is junk volume or not? My main goal is to gain muscle mass as quickly as possible but I enjoy...

Willjam3‎, 01-21-2021 02:45 AM
01-21-2021, 06:24 AM Go to last post
2 497

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