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Forum: Workout Programs

What workout is best for your goal?

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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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650 856,166

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
206 Pages
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6,170 804,328

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
27 Pages
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798 344,218

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
93 Pages
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2,769 668,873

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
18 Pages
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536 294,608

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
09-05-2018, 05:24 AM Go to last post
44 36,417

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 1,899,814

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 64,993

How Should I Work Out Post-Pilonidal Sinus Surgery?

Has anyone had a pilonidal sinus surgery or something similar? I had my surgery two weeks ago (it was the simple incision and drainage surgery, not the tissue removal) and it has since then mostly healed, although I'm still undergoing redressing and replacement gauze ribbons almost daily. The...

KaleOil‎, Today 05:48 PM
Today, 05:48 PM Go to last post
0 2

Advice after doing Fierce 5 for 3 months

I've just hit 3 months on Fierce 5 and I'm stalling across most of the lifts. I reset a few weeks ago on bicep curls and front squats but can't seem to increase weight beyond a certain point. I made pretty nice aesthetic changes on Fierce 5 (mostly on legs), but only really gained about 3 lbs....

univers0‎, Today 02:46 PM
Today, 05:36 PM Go to last post
4 77

How often do most people here hit each muscle group?

I'm a 39 year old former gym rat but had to stop working out for about a year and a half due to a layoff. I am 6 weeks into a full body routine and can tell my muscles aren't properly stimulated anymore doing my full body routine so it's time for a change. I'm 6'0" and went from 238lbs to...

J0shy‎, 09-16-2018 08:55 PM
2 Pages
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52 975

Exclamation Am I overtraining? Is it hindering my gains?

Just to get to the point here’s what my chest routine some what looks like: Chest press: maybe 12-15 sets, could be 20 Pec fly: around 8 sets, 10 maybe? Then a bunch of tricep isolation I’ve seen some gains not gonna lie, but should I knock down the sets to the standard 4?

puftseal‎, 09-15-2018 08:21 PM
Today, 04:48 PM Go to last post
14 507

Lightbulb Are calisthenics/body training workouts the best for going lean?

Im already fairly lean but I have a little bit of fat covering most my muscle, would weight-free workout programs work good to get me lean and toned? Id be willing to try weights after that but im more concerned about being lean than being big.

Jburns77‎, Today 12:24 PM
Today, 04:25 PM Go to last post
7 138

New but not New to working out

Hi, I am new, but not new to working out. I would like you all to give me suggestions on what program I should do cause I am too lazy to read the sticky section.....Plus, I may or may not even listen to any of what you suggest.... AND GO..... :D :D :D

Squid24‎, Today 02:59 AM
Today, 04:13 PM Go to last post
9 195

Cool Average bicep size to height formula* See how you compare

I know this thread has been done a hundred freaking times. It never comes out as intended. Everyone always just posts their stats and that all it is. just turns into a dick measuring contest. Lmao. I found one thread that the same one went on from 05"-2017" Most people on here are well above...

Rockin89‎, Yesterday 04:15 PM
Today, 04:04 PM Go to last post
24 458

Muscle Memory and weight gain

A few years ago I was sitting over 200lbs around 25% bodyfat and decently strong. Even though I was fat I was able to bench 325 and lift alot more than I do now. I am now sitting around a 140lbs and cant lift close as I did when I was 200. Even though I am alot leaner and proportionally stronger...

5millionbuck‎, 09-18-2013 06:09 PM
Today, 03:34 PM Go to last post
14 1,046

Bodyweight routine

I’m starting to distance myself from barbell training after a back injury. I’ve been diving into calisthenics a bit and it’s extremely difficult to find a program for free online (anyone have a recommendation?). I decided to put together my own, but could use a bit of help with the volume. I’ve got...

jrjohansen‎, Today 03:26 PM
0 66

Post Question about my workout routine, trying to build mass and maintain good endurance

So I have a question when it comes to working out. I am 5’8” 150 lbs. A couple months ago I started going back to the gym and since then I went from 136 to 150, but I want to get even bigger. I have been doing full body exercises and have no intention of switching because this is what works best...

Wolfking1133‎, Today 03:05 PM
0 43

Beginner looking to bulk

Hi All, I am new to the forum so not sure if this is the right place but i need some advice. I am 5ft 8 and roughly 165 pounds and 20% body fat. I have always been relatively fit having played football for several years and previously looked really slim. I am looking to bulk up and was aiming to...

madgains1991‎, Today 02:01 PM
2 74

"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
250 Pages
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Today, 01:54 PM Go to last post
7,496 1,185,620

Poll Poll: Shoudl I Keep Cutting or Start Bulking/Recomping?

Hi all! Hope this is a good place to post this. I know this is a common question - but I feel having some opinions other than my own would be useful. I've been working out seriously for about 3 years now, and have made some decent progress for sure (progress pic/current pics attached below)....

adaw1‎, Yesterday 06:03 PM
Today, 01:51 PM Go to last post
1 236

How to start....

Hi everyone, I am Ahmed and pretty new to this. Not sure where to start but tired and depressed of being fat and came over some inspiring videos in youtube from and hence I joined this site. I am 187 cm (6.13) and 138 kg (304.2) and feel miserable and tired due to my weight and...

Biginner80‎, Today 01:19 PM
1 49

Help Gaining Mass

Hey there. So, Ill try not to bore you with every last detail. I am a 22 year old male, 6' 2", 170lbs and have been hitting the gym for about exactly 1 year now. When I was 21, I was 6' 2", and 140lbs. So I've gained about 30lbs in the past year, but I'm not exactly seeing results I want to be...

ZachS101‎, Today 08:29 AM
5 151

Smile Best workout plan for my situation?

20 Year old Male, vegan (have been for most my life) looking for a lean muscle workout plan that doesn't use weights and can work with a vegan diet. I'm pretty short only 5'6 and fairly skinny weighing around 145lbs. Im close to having abs but I just have small amounts fat all over my body. Its...

Jburns77‎, Today 10:48 AM
Today, 11:23 AM Go to last post
3 131

New to working out need advice

I am a 300 pound plus guy who just started getting into shape and losing weight a few months ago. So far I have been just winging it at the gym(a little of this a little of that). It's time I start a real program. I have been trying the Viking routine for the last week. Is that program or the...

neilbyrd73‎, Yesterday 12:15 PM
4 170

Looking for a workout need help

I have more than 4 years experience. Im currently following a push pull legs workout. I'm bulking and working out 6 days a week. Been following this for sometime now. Im looking for a new workout but i cannot decide on which one to follow. There are many good ones on here. My lats are kinda lagging...

Ram132G‎, Today 08:18 AM
1 63

Does post workout cardio have negative effects?

I’ve recently been trying to figure out when to fit my cardio in my routine. I normally do cardio 3 times a week and I find it convenient to do it post lifting, but I just wonder if it has affects the gains I made. Should I stick to post workout cardio or should I change to morning cardio and...

danny2521‎, Today 08:41 AM
Today, 08:41 AM Go to last post
0 89

Paulie_g's current program...constructive critism please

So, after 20 years of training, I've tried about every kind of training program from HIT to 5/3/1 to GVT. I've also programmed many of my own workouts to varying degrees of success. I've really never asked for criticism/insight for one of my own programs. Well, now I'm asking for constructive...

Paulie_G‎, 09-14-2018 10:40 AM
Today, 08:00 AM Go to last post
12 450

Training chest and arms together?

I have been doing a push/pull/legs for a few months. I like the frequency with a 3 day split, but looking to change things up instead of doing chest/shoulders/tris, Day 1 will be Chest/arms, Day 2 back/shoulders, Day 3 Legs. Thoughts?

adamgentile‎, Today 06:10 AM
2 136

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
21 Pages
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Today, 06:21 AM Go to last post
619 52,764

4 day Upper Lower vs 6 day PPL?

Which do you prefer out of these 2 and why? I've been running ppl for 10 months and am simply a bit bored. I’d like more time off but don’t want to switch to an inferior program. I gave the 4 day split a run this week, sessions do last a fair bit longer and I’ve found fatigue really setting...

irishninja81‎, 09-15-2018 02:26 PM
Today, 06:17 AM Go to last post
5 318

Looking to improve my calisthenics Workout program

Hello, ive been doing Calisthenics for quiet a while now, with allot of breaks. For the last 2 months ive been hitting it pretty hard, ive been able to accomplish 1 muscle up, and im progressing from there. I changed my program recently and had a hard time keeping it the same... i wanted you...

melvil42‎, Today 05:20 AM
Today, 05:20 AM Go to last post
0 104

Lightbulb How much easier is machine hack squat then back squat?

How much easier is machine hack squat then high bar squat? If you can't do more sets of squat or add one more day for them, you can still add machine work, since they are less taxing on your body and CNS? There is no gym nearby, so I just can't "go and try it out". I want to add more...

Akos89‎, 09-16-2018 12:24 AM
Today, 03:11 AM Go to last post
16 485

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