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Forum: Workout Programs

What workout is best for your goal?

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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
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538 305,033

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
210 Pages
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6,294 822,499

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
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2,790 679,171

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
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10-13-2018, 06:52 PM Go to last post
804 359,073

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
22 Pages
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10-10-2018, 10:05 PM Go to last post
652 867,407

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
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10-10-2018, 09:31 AM Go to last post
45 41,559

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 1,924,513

Fierce 5 U/L 8 weeks of deload ??

I changed my lyles mcdonald bulking routine to fierce 5 upper lower routine couple days ago, When i finished fierce 5 novice program, i took 2 weeks out of gym , than i started lyles routine, the first 2 week was deload, i was going to start third week , but i changed to fierce 5 u/l cuz i like it...

alexle2000‎, 10-14-2018 09:52 AM
Today, 09:06 AM Go to last post
5 244

Lower back pain : Work through vs modify vs rest

I started lifting using the Fierce 5 Novice program and it's been terrific. Made noticeable gains in both strength and body, and also just been feeling better. Last Thursday I had some light lower back pain (a usual thing for me probably cause I'm tall and skinny, lifting has usually actually...

oelo04‎, Today 09:03 AM
Today, 09:03 AM Go to last post
0 11

"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
253 Pages
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Today, 08:57 AM Go to last post
7,586 1,208,663

Should i start bulgarian light ?

stats, just hit 18 yesterday, 1.88 height , 88 kg Bench: 70 kg squat 110 kg deadlift 115 kg I did phraks gslp for 3 months than fierce 5 novice program for 4 months, i cant increase weight anymore on novice programs , so i started fierce 5 intermediate, but i realized i really want to do...

kerinso232‎, Today 08:44 AM
0 33

Should I skip leg day being a bicycle courier?

I've just started working as a bike courier where I am out for hours on end every day 5 days a week doing deliveries around the area I live. It get's taxing on my quads and glutes and my legs are killing at the end of each day. I usually have 2 days a week working my legs at the gym, should...

tpreston92‎, Yesterday 02:15 PM
Today, 08:40 AM Go to last post
12 289

Let’s talk volume.

So, the thought came when I finished my workout today, and I was thinking, wow I spent a long time at th gym today. My workout was 5 sets 3 reps weighted pull-ups 25reps deadlifts for time 3 sets 6 side to side pull-ups (4 banded) +

michaelblanchar‎, Today 08:06 AM
4 58

Need advice on program

Monday Squat 5 SETS x 10 REPS Bench Press 6 SETS x 5 REPS Bent Over Row 5 SETS x 8 REPS Overhead Press 4 SETS x 10 REPS Tuesday Pull-Ups 7 SETS x 8-10 REPS Dips 7 SETS x 10 REPS Barbell Bicep Curl 5 SETS x 10 REPS Superset with:

AndrijaJ‎, Today 01:51 AM
Today, 08:27 AM Go to last post
2 146

Angry [URGENT] 22 Age - How to lose as much fat as possible

Morning, I introduce my self. This is Simone, I'm 22, and sorry if my english would be not perfect, but is not my motherlanguage. I neeed for my self esteem, after a long bad time passed, to lose some weight and return to be healthy as years ago. Now, I am here to ask to you how could I...

commercio‎, Today 07:57 AM
Today, 07:57 AM Go to last post
0 42

Suggestion for a cutting routine

Hey everyone, I'm a 180 cm 86 kg male and I am soon going to cut my fat. I'm currently on Ice Cream Fitness 5x5 routine and been doing it for around 6 months. I did get pretty good results, especially on my deadlift and bent-over row. Stats: Squat 5x5 - 102.5 kg (I stopped adding more...

domasikas‎, Today 07:25 AM
Today, 07:25 AM Go to last post
0 45

How can I lift more weight?

Im a sophomore in high school, my current weight averages at 115. These are my stats Bench-125 Squat-135 Deadlift-235 I have been working out for about 2 months now. I want to be able to bench a plate and increase my leg strength as i rarely do any legs. How can i increase these numbers as i...

WetBean‎, Yesterday 09:12 PM
2 112

Question Circuit training

Wondering what everyone's thoughts on circuit training are? I do it in my workouts at my home gym to help me get through 21 sets in 30 minutes. As I'm always moving from one muscle group to another, I can get away with having short, 15-30 second rests between sets. I do three of these full-body...

RapidFail‎, Today 06:19 AM
2 41

Question Advice for leg exercises with bulging disc and sciatica.

Hey! I have been lifting for a year now with 2 bulging discs in my lower back. One of the bulges is 6mm and the other one is 3mm. I have stopped doing squats and dead-lifts and leg-press and everything, which can help with serious gains(and aggravate sciatica). Although, I have made ok...

ValdisZatlers‎, Yesterday 09:28 PM
3 156

Training for USMC Boot Camp

I'm going to boot camp for the USMC over the summer, so I've decided to start training. Would this program work? I know that you only should be focusing on pushups, pullups, and sit-ups, but I still want to increase strength. Monday-Sprinting/Agility exercises/3 mile run Tuesday-Upper body...

Reznovan‎, Yesterday 04:08 PM
7 194

# of reps & sets for assistance exercises

I'm currently doing a 5x3 (strength focus) program for squat, ohp, and bench where you start at 80% of 1 rm and add 5lbs each week until you can't get 5x3; so for example if you only get 2 reps on the 5th set you still add weight the following week but only shoot for 4 sets of 3 reps. Do this until...

ajb5478‎, Yesterday 04:42 PM
Today, 05:48 AM Go to last post
6 226

need help clarifying 531 for deadlifts only

hey y'all, been searching up on this but couldn't quite nail down the info. so i've read the t nation article written by Jim Wendler and have a few questions about it. first off i don't get the 90% of ur 1rm. Jim says to use 90% of ur 1rm and base all calculations off of it. So does it mean,...

yomom69‎, Yesterday 01:02 AM
Today, 05:22 AM Go to last post
5 309

Ryan Libbey’s Physique

How would it be best described? What sort of program is it likely he follows?

loopdi‎, Yesterday 02:46 AM
Today, 03:58 AM Go to last post
4 244

Bro splits progress??

Me doing fierce 5 very happy about the results wish ive been doing this years and years before, but i couldn't help but notice, HOW THE **** DO PEOPLE DOING BRO SPLITS MAKE GAAAIINSS??? Lets a take a chest and tri days okay?? They dk about 5 exercises of chest and three exercises of triceps while...

AlistarWannabe‎, 10-12-2018 10:48 AM
12 641

Skinny little newbie b*tch needs some guidance

Ayy I've finally after years of thinking about how I want to be fit and in shape started going to the gym again, tonight after work was the second workout. I'm really serious about getting my diet right, getting on supplements and working out at least 2 times a week, as well as trying out rock...

Howdoyoulift‎, Yesterday 09:44 AM
2 232

Question Calisthenics only program with equipment - Need your help!

Hi all. I will only be able to workout at home for at least the next year and i need some advice on how to program my training and what exercises to do. The equipment i have avaliable: Pull up bar, Gymnastic rings, Push-up handles, Hard resistence band, weight vest going up to around 20kg. ...

BosnianMachine‎, Yesterday 11:51 PM
Yesterday, 11:51 PM Go to last post
0 97

My PPL program for Strength & Size also

I made a workout plan PPL for both strength and size but mostly strength & functionality. I haven't improvised yet. Want to see your ideas Monday - Push BB Bench Press - 5 sets of 5 BB Military Press - 5 sets of 5 DB Bench Press - 5 sests of 5

IbnAlMuqafaa‎, 10-14-2018 01:50 PM
Yesterday, 11:11 PM Go to last post
15 423

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
22 Pages
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Yesterday, 09:30 PM Go to last post
652 56,713

Starting On Advanced Large Load Prep 1 Sheiko

Would starting on the aforementioned program be a bad Idea? My current lifts are 550 squat, 500 dead, and bench used to be 335, but a shoulder injury a few months back put bench on the back burner until recently. BW of 275.

Spedicus‎, Yesterday 11:37 AM
Yesterday, 09:18 PM Go to last post
3 181

Post In need of advice

Hello Hulks, Ive got an issue and am unsure as to how to proceed with it. Basicly Im looking to mix things up in my routine,but Im unsure how. My routine is split into 3 days/week but sometimes i manage to squeeze in 1 or 2 more,but the cycle is the same. 1 - Chest/Tris/Front n mid delt/Abs 2 -...

KZNex‎, Yesterday 11:23 AM
Yesterday, 09:05 PM Go to last post
3 152

Revise my future intermediate program

I used the book and kinda winged it i guess Please critique Tuesday-Bench and Squat Ohp 3x10 rdl 3x10 rows 3x10 Thursday- Ohp and deadlift Bench 3x10 squat 3x10 Week one- 65%x5 75%x5

TLWeight‎, 10-14-2018 08:12 PM
Yesterday, 08:20 PM Go to last post
21 461

Interesting Article on Fight Club Physique- Do you agree?

Came across this article about attaining the Brad Pitt Fight Club physique. I guess my question is do you guys agree that a guy can build an aesthetic build like brad pitt's fight club physique? Someone who is just wanting to get lean? ...

paycheck‎, Yesterday 08:19 PM
Yesterday, 08:19 PM Go to last post
0 114

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