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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
283 Pages
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8,462 1,370,091

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
32 Pages
1 2 3 4 5 ... 32
08-10-2020, 05:48 PM Go to last post
952 813,450

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
100 Pages
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08-06-2020, 11:18 AM Go to last post
2,973 1,054,768

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
23 Pages
1 2 3 4 5 ... 23
07-30-2020, 04:59 AM Go to last post
685 1,228,863

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
23 Pages
1 2 3 4 5 ... 23
07-07-2020, 04:41 PM Go to last post
675 679,149

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
3 Pages
1 2 3
06-20-2020, 11:55 PM Go to last post
79 250,463

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 2,573,805

New to Push Pull Legs (PPL)

Hello people, I'm making a new program for myself and of course I have some questions Moving from Bro splits repeat, so it's a five days cycle Training for hypertrophy, I'm in my mid 30s What I'm thinking of is Push Pull Legs Off Push Pull Legs Off... hit the same muscle once...

Tango0023‎, Yesterday 10:21 AM
Today, 05:28 AM Go to last post
4 235

Am I Overtraining?

I've been getting some feedback from my dad that he thinks I'm overtraining so i came over here for advice. 19 years old, 5'10", 147lbs. Been working out pretty consistently for a year and half aside from a good portion of quarantine. Started 120lbs, 10% bf November 2018, March 2020 was 160 lbs 19%...

Small2LessSmall‎, Yesterday 06:48 PM
Today, 05:28 AM Go to last post
3 194

CONFUSED (relatively a noob) - Bulk or Cut... bw/ 5' 9" - 5' 10" at 160-165 lbs

Looking at these pics, do you guys think if I try and cut down/lean up i'll look like a scrawny ****? Trying to go for a Zac Efron-isque look from baywatch (yeah, let a man dream) I'm assuming I have a decent amount of muscle given that I can do pushups/pullups/wide grip etc. with ease. Bench...

OmarPPP‎, Yesterday 10:25 AM
Today, 01:05 AM Go to last post
5 256

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
16 Pages
1 2 3 4 5 ... 16
Today, 12:52 AM Go to last post
478 112,468

I am stalling with linear progression, do I go back, forwards, or stay where I am?

I started working out seriously in August 2019. I spent some time before messing around and not really getting anywhere. I ran with ICF until quarantine hit in March 2020. I saw good progress, even though towards the end I was deloading several times on bench and spinning my wheels a bit. Here were...

Rohan340‎, Yesterday 05:01 PM
5 190

F***arounditis for over a year / Need your help Guys / Program selection

Hello all, Hope you guys and girls are all doing great! This is my first post on this forum but OH How Important It Is To Me! I believe this type of question has been addressed multiple multiple times on this forum, but as each answer seems to be relatively personal, with regards to age,...

Drakir67‎, Yesterday 02:56 AM
Yesterday, 10:33 PM Go to last post
8 332

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
3 Pages
1 2 3
Yesterday, 10:16 PM Go to last post
68 18,287

Need advice: Increase weights, even if it means lower overall volume?

Hello! I could use some advice. I've been lifting consistently for several months, and while I'm still relatively new to this, I'm finally in a routine that works for me. I've made some progress with muscle gains, but not as much as I'd expect by this point. I think part of the problem is that I've...

f789‎, 08-10-2020 03:52 PM
Yesterday, 04:29 PM Go to last post
5 378

Moving from bodyweight exercises to gym

My background: I'm totally new to the gym. In the beginning of the year I started to workout using bodyweight exercises. Pull ups, inverted rows, push ups, dips and squats. I considered myself skinny fat - 186cm, 80 kg and 98cm waist. I decided to lose my belly fat first. Been on calorie...

imperfectum‎, 08-09-2020 03:48 AM
Yesterday, 03:37 PM Go to last post
4 567

Can you please help me make an upper body routine?

Hi everyone! I'd really like to ask for your help in creating an upper body routine. I don't feel like going to the gym due to COVID-19. However, I work remotely and my hobby is programming, so I have started gaining weight. My goal isn't to build big muscle. I've tried that before (when gyms were...

Elaol‎, 08-09-2020 07:53 AM
08-10-2020, 11:35 PM Go to last post
5 518

substituting leg day with running during quarantine?

Hi guys, I know it might trigger some of you hardcore lifters but is it okay to replace leg day with running during this quarantine? I am under a strict quarantine right now and gyms are closed, but I have access to an olympic size running track. My 30lbs dumbells just can't get the job done...

bittersalt‎, 08-06-2020 08:22 PM
08-10-2020, 11:14 PM Go to last post
8 906

Can't deadlift at my apartments

I can't deadlift at my apartments. I have a squat rack and a bench with a decent amount of weights. I also have to 2 20 lb dumbbells, a pull-up bar, and a standard Olympic barbell. I can do rdls because they don't hit the ground. Any advice on either building or maintaining deadlift strength?

burningfat026‎, 08-08-2020 10:40 PM
08-10-2020, 11:07 PM Go to last post
7 613

Post lockdown: Need some reassurance on my direction. Thanks!

Guys, firstly this forum is always so supportive and I am feeling a little lost right now so would appreciate any help. About me: Male, 34 years old, 170cm height, current weight 71kg Pre-lockdown workout profile: 4/5 times a week I've had a bit of a crazy journey with my workouts this...

harmio‎, 08-10-2020 07:02 AM
08-10-2020, 10:34 PM Go to last post
2 314

Advice and tips

I’ve been posting a lot lately as I’m switching over to the intermediate fierce 5 as I completed the novice program. Started at 135 and I’m up to 146 pounds in about 6 months. I’m 5’8 and my calorie consumption over the 6 months has been 2800 and it has worked perfect for gaining 0.5 a week which...

Calikid32190‎, 08-10-2020 05:03 PM
08-10-2020, 07:03 PM Go to last post
7 297

Adv Program - Muscle Split Routine

Welcome thoughts on the following routine. Day 1: Chest + Tris 1. Barbell bench press (4 sets: 15;12;10;8) 2. Dumbbell incline press (4 sets: 15;12;10;8) 4. Incline flies( 4 sets: 15;12;10;10) 5. Cable flies (4 sets: 15;12;10;10) 6. Skull crushers (4 sets: 15;12;10;8) 7. Overhead DB...

nubova‎, 08-10-2020 10:02 AM
08-10-2020, 04:06 PM Go to last post
5 396

Should I keep bulking cut or what have I made any good progress at all?

Hey guys I’ve been lifting around 2 years but I don’t know if I should cut I want to be aesthetic but do you guys think I have a good enough foundation to cut and based on the pictures in my bodyspace sorry bro’s I couldn’t post them on here it said I need a minimum of 50 posts first but anyways...

lightning32‎, 08-09-2020 12:09 PM
08-10-2020, 03:45 PM Go to last post
16 613

Question about Fierce 5

In workout A the program calls for 2x10 tricep pushdowns while in workout B it’s bicep curls 2x10. Depending on the week you’d either be doing Bi’s x2/Tri’s x1 a week or Tri’s x2/Bi’s x1 a week... this seems awfully low for arm development. Also if I did run this program would it be acceptable to...

themanth3myth‎, 08-10-2020 02:32 PM
08-10-2020, 02:36 PM Go to last post
2 298

My Split Muscle Building Routine

Hi everyone, long time lurker here! I've been hitting the gym for a year and a half now and due to work schedules (recently found a job :D), I've decided to update my gym routine. My idea is to hit the gym everyday (either to do cardio in a off day or muscle building) and, by searching on...

joaoasilva‎, 08-09-2020 11:23 AM
08-10-2020, 02:04 PM Go to last post
29 793

Judge my program

So I was doing ICF 5x5 but the workouts take almost 2 hours to complete. My goal is mostly for mass, so I figured I would create my own program.. and one that I could get done with in an hour instead of two. 4x10 Squat 4x10 Bench 4x10 Pulldowns 4x10 Bicep Curls 4x10 Tricep Pushdowns 4x10...

themanth3myth‎, 08-10-2020 08:49 AM
08-10-2020, 02:01 PM Go to last post
3 330

Lightbulb Where do I go from here?

So recently I started my weight loss journey 5’10” M 205lbs I was at 250 in January. I’m finally getting my weight down but lost a lot of muscle along the way, although I’m still overweight, can I start lifting in a surplus again or should I keep in my deficit until a reach a good body fat%. *...

CJ0705‎, 08-10-2020 08:38 AM
08-10-2020, 08:43 AM Go to last post
1 337

Please Help BULK with workout routine with closed gyms

Hi all, Im a 50yo male who has been with an online trainer since 2/2020. I weighed 145lbs at 22%body fat. Gyms closed and are still closed in NJ so doing a lot of bands and dumbell workouts. Followed strict macros diet and now I weigh 125lbs and 12-15% body fat. Now I look fairly lean though...

njneh‎, 08-09-2020 01:21 PM
08-10-2020, 03:14 AM Go to last post
1 440

Next Routine After Fierce5

I've been doing the Fierce5 routine for about a year or so now. I used it to bulk up, ended up getting fat, and then cut back to my target weight. All using the full body Fierce5 barbell routine. I'm ready to bulk again, and want to focus on hypertrophy now. I want to move on from this routine for...

OralB‎, 08-08-2020 11:55 AM
08-10-2020, 02:09 AM Go to last post
9 700

Question Is this routine ok?

I am currently doing a full body weightlifting routine 3 days a week and I feel like it isn't enough. Would it be advisable to do a calisthenics workout like push ups, pull ups, and dips in between my weightlifting days and a rest day once a week or is this to much? Thanks.

Duncanmarine34‎, 08-09-2020 01:21 PM
08-09-2020, 01:22 PM Go to last post
1 428

low heart rate?

sometimes my HR goes to 46 when i lie down watching tv ? is it dangerous?

Taatz‎, 08-07-2020 12:13 PM
08-09-2020, 12:44 PM Go to last post
11 787

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
08-09-2020, 11:13 AM Go to last post
7 1,934

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