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Forum: Workout Programs

What workout is best for your goal?

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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
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Yesterday, 02:10 AM Go to last post
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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
172 Pages
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02-23-2018, 05:29 PM Go to last post
5,147 663,211

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
86 Pages
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02-19-2018, 01:37 PM Go to last post
2,565 586,699

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 211,645

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
21 Pages
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02-14-2018, 12:13 PM Go to last post
626 767,104

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
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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,948

Strong Six...full body, upper/lower and PPL set up

I'm sure a lot of you know me. Noobs don't...long one member, frequent poster...retired combat Marine( 4 deployments to Iraq 03,04,05,06), form pain killer addict. Currently working as an Union Ironworker building America...been lifting pretty much since I was 13...not serious until a few years ago...

Jasonk282‎, 09-05-2016 06:06 AM
Today, 08:41 AM Go to last post
9 820

What happens if I don't train my chest?

Hello guys.I am totally new for bodybuilding.I am wondering about what happens If I don't train my chest for a couple of years? For instance i do following program that contain mainly back muscles: -Rear Delt Pec Deck -Wide Grip Pull Up -Face Pull -Rear Delt Raise -Y Raise -Wide Grip Lat...

Valyria‎, Yesterday 02:04 PM
22 381

Heavy Weight days +Calisthenics Hybrid Weekly ?

I am looking to get better in compound lifts with focus in lower body while doing calisthenics for hypertrophy. I am looking to split the workout in two parts-Heavy Compound lift days and Calisthenics(upper body only)days.Now the problem is that I want to do the compound lifts earlier when am...

rroyNEW‎, Yesterday 11:41 AM
Today, 08:32 AM Go to last post
6 136

Questions concerning HST

Hi all I've got a few questions concerning HST programs. 1) If I got it right, we find our max in X exercise Y reps then, we lower the weight and week by week, we increase weight until we reach this max. Is this correct? Example: 15 reps. Bench max: 100lb

Neodream‎, 02-21-2018 07:51 PM
4 161


Hi guys whats more optimal... the first scenario hitting upper body 2x per week but incorporating deads, legs 3x, OR ululul no deads.. thanks Legs upper legs push pull/legs rest with deads 1x per week on pull/legs day or upper lower upper lower upper lower no deads..

Harrryyy‎, Today 04:45 AM
1 98

Cool I am totally clueless and need advice!!!

Hello guys I am new here. I have never exercised before until a month ago where I randomly picked a poor workout plan that I made by myself. I don't know anything about working out at all. I will give some information about myself: I am 18 years old, I weight ~61 KG and I am almost 170cm tall. I...

Omaga‎, Yesterday 02:35 AM
5 232

Compound program: same body weight, just bigger muscles

I've been training for 6 months... I've noticed my muscles getting larger and being able to lift heavier weights (I'm getting more toned...)... but my total weight has stayed the same. Should I be concerned? I would like to lose some body fat... is it time to do a cut and restrict my calorie...

dustman007‎, 02-23-2018 06:07 AM
11 306

Question Squats kill my workouts, when to do them?

Hi! I do a two days in a week fullbody workout because I don't have more free days to workout. My problem is that a want to add exercises to my workout, but after squating I get so exhausted that I don't have the will/motivation to do more exercises. My workout is: OHP 5 set Squat 3...

Akos89‎, Today 02:22 AM
Today, 03:25 AM Go to last post
4 158

Full body 12 week Transformation program

Hello, i'm currently a 20 year old male student with way too much time on his hands. I'm looking to gain muscle and lose body fat in a roughly 12 week transformation plan, one of those that i will really notice the difference. I'm happy to put the work in so i'm looking for something intense. I've...

Jubbs00‎, Yesterday 08:01 PM
Today, 01:51 AM Go to last post
3 178

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 09:42 PM
8 Pages
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Yesterday, 11:30 PM Go to last post
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Hypertrophy-Specific Training (HST) - am I doing it wrong?

After coming across this article ( I was intrigued by the premise of the HST program, and a little Googling lead me to the HST site ( to read up on it. I crafted a program based on the HST models and started...

Godzillamax‎, Yesterday 05:27 PM
Yesterday, 10:22 PM Go to last post
2 182

Fierce 5 break/deload

Just passed a bunch of new PR's and resets on my compounds, but it's been about 10 weeks since I took a week off. I've been doing this program for like 18-19 weeks now I think? I don't feel sluggish, I feel great, still, should I take a week off? Or just deload for a week.

tdod101‎, 02-23-2018 04:15 PM
Yesterday, 08:51 PM Go to last post
3 282

Cutting workout: how to minimise muscle loss

Can I cut while minimising muscle loss with Stronglifts 5 x 5? Or should I try something else? While I am cutting, will I lack energy to do the usual lifts and should I reduce the weight? Should I introduce cardio on my off days? I've not really into running, as I usually get shin splints...

dustman007‎, Yesterday 08:23 PM
Yesterday, 08:23 PM Go to last post
0 108

When to move from Stronglifts 5 x 5 to Madcow?

My only concern is my squat... all my other exercises are progressing (though I've stopped doing deadlifts currently due to lower back pain)... is it possible to do madcow with the squat and keep stronglifts on the other exercises? But I have only been doing stronglifts for 6 months. So probably...

dustman007‎, Yesterday 08:19 PM
Yesterday, 08:19 PM Go to last post
0 100

Alternating Exercises For Muscle Groups KILLER

So tonight I wanted to spice my Back/Triceps Workout 6 exercises for each instead of doing back completely first then finishing off with my triceps, I decided to alternate triceps exercise to back exercise & oh my I could tell a difference I was sweating and out of breath between sets like a mf...

cthunder0‎, 02-22-2018 07:42 PM
Yesterday, 07:51 PM Go to last post
2 185

Which Martial art works best with Body Building

I am really getting into exercising, and love feeling healthy and energized. I am on a 3 day split, and want to do some other sport in the other 3 days of the week ( taking one day off ). I checked out MMA, looks kinda cool. I also checked out capoeira, looks more of a dance than martial art....

progralifter‎, 06-10-2012 01:38 PM
2 Pages
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Yesterday, 07:49 PM Go to last post
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Smile Back to Normal

Hello fellow weight pushers and pullers, I made this account specifically to ask this question after some explanation. About 7 months throughout the summer of 2017 I was doing a lot more weight than I am now and was generally pretty satisfied with it but of course still wanted to continue. At that...

Chantor‎, Yesterday 01:57 AM
Yesterday, 07:40 PM Go to last post
1 149

Beyond Brawn warm up sets and rest period ?

I'm 37 years old, used to do a lot of barbell training in my teens/early 20's, got out of it for about 15 years, and started a primarily body strength training program a little under 2 years ago that consists of pull-ups, chin-ups, handstand push-ups, push-ups, parallel grip dips, inverted rows,...

dummkauf‎, 02-22-2018 08:08 PM
Yesterday, 07:36 PM Go to last post
1 163

Beginner needing tips for workout

Hi, I'm almost 18 years old, 5'6'', almost 9 stone (56kg/123lbs -i know I'm small). I know pretty much nothing about how working out works, eg. Reps and sets, proper nutrition, rest, effective workout routines, etc. So any help would be much appreciated! I've always been fairly active until...

DanCroydon‎, 02-22-2018 09:21 AM
Yesterday, 07:25 PM Go to last post
1 108

How is my workout routine

hi all . been lifting for a year and 1 month now. started at 86 kilos, dropped down to 64 in around 11 months, started bulking a couple of months ago. weighing around 67.5 at the moment been seeing decent strenght gains since i started bulking . also added around 3 kilos in the last 2...

Paulcalugar‎, 02-22-2018 02:14 PM
Yesterday, 07:18 PM Go to last post
1 167

I need help setting up a daily workout

Ab machine Bench press Treadmill Elliptical Punching bag Lat pulldown machine I've got all these machines but I would like an effective workout for a beginner to help replace fat with muscle or to just lose weight

jakebriley‎, 02-22-2018 07:26 AM
Yesterday, 07:13 PM Go to last post
1 99

Better to go hard every other day or medium intensity every day?

So I work out every other day right now. But I go super hard with both weight-lifting and finish with some high intensity cardio. Usually in the gym 90-120 minutes. By the time I’m done, I’m drenched in sweat, and hormones are pumping and I feel great. But I’m always sore the next day so I take...

havoc713‎, Yesterday 03:30 PM
Yesterday, 06:51 PM Go to last post
4 165

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
5 Pages
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Yesterday, 06:40 PM Go to last post
141 5,132

Is this routine overtraining?

Hi everyone. I started to follow a upper/lower routine, but i find the volume too little, so not only I added one more workout day, but I also added more exercises. I’m wondering if I’ll be overtraining, here’s my routine: week 1 week 2 upper A upper B lower A lower A upper B ...

artshen‎, Yesterday 06:37 PM
Yesterday, 06:37 PM Go to last post
0 111

Advanced PPL Routine

I designed this PPL routine after not being satisfied with some of the other routines out there. This routine is more focused on developing definition for each muscle as opposed to overall bulking. All exercises are done as 3x7-9 and are supersetted, which makes for a nice 45-60 min workout. While...

ExoticComet‎, Yesterday 06:10 PM
Yesterday, 06:10 PM Go to last post
0 185

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