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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 08:53 AM
264 Pages
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Yesterday, 07:54 AM Go to last post
7,912 1,159,552

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
32 Pages
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11-30-2019, 11:57 PM Go to last post
940 638,749

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
99 Pages
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2,942 902,243

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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11-11-2019, 05:58 AM Go to last post
665 529,601

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
23 Pages
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10-29-2019, 11:49 AM Go to last post
681 1,087,004

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
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09-06-2019, 01:41 AM Go to last post
72 162,833

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 44,990

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 2,345,729

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 10:27 PM
3 Pages
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75 12,151

anyone have a period when you just had a few minutes for lifting? What happened?

I'd like to know if anyone here has had a period where they were quite time-constrained on their lifts, and just spending a few minutes on a few lifts, rather than 45 minutes to an hour. What happened to your gains during that period of your life?

peterm28‎, Yesterday 07:58 PM
Today, 09:04 AM Go to last post
20 471

Is it a good idea to alternate Heavy and Light weights for every session?

So my workout routine looks like this Monday - Pushday, Heavy Tuesday - Pullday Light Wednesday - Leg day Thursday - Pushday Light Friday - Pullday Heavy my question is does this routine looks good? or should I commit to one weight?

BuddySan‎, Today 08:30 AM
Today, 08:56 AM Go to last post
4 122

Pros and Cons to my routine.

I really just need an overall look from the outside. Some people say its too long, some says its a meme routine but it has been working for me. I had great a great clean bulk with this but not sure I am optimizing my time or routine. Its about 50 - 60 min which is fine with me, I am never pressed...

sxgt‎, Yesterday 10:58 PM
7 288

Transitioning from a high volume/frequency routine to a lower vol/freq one

The eternal question: will I lose my gains? Same style routine (U/L). Not low volume, just lower.

Xpiro‎, 12-06-2019 02:14 AM
2 Pages
1 2
Today, 08:46 AM Go to last post
31 1,570

Do I need to add or change anything to my upper body workout plan?

My aim is to build muscle as fast as possible. Push Day - Dumbbell bench press 12 x 4 (alternating between horizontal and incline) - Pectoral fly (machine) 12 x 3 - Seated dumbbell shoulder press 12 x 4 - Side lateral raises 12 x 4 - Reverse fly machine 12 x 3 - Tricep cable pulldown 12 x...

Steve123454321‎, Today 08:24 AM
1 98

How to protec ya knees for new brahs

Just thought I'd give a basic and easy to follow tip for any new brahs. Whenever you start a new leg excercise go as light as possible while still feeling some burn in the muscle after 50+ reps. Play around with your foot position until you dont aren't aware of feeling your knee at all, when your...

Gunny732‎, Yesterday 07:33 PM
1 284
Today, 07:05 AM Go to last post
2 188

Martin Berkhan intermittent fasting training review

A ton of your guys’ workout plans are phenomenal. Wish I had found these earlier. I thought I would share with you my experience with a personal training session I had with one Martin Berkhan (some of you might know of him) In case any of you were also considering a personal client consultation...

linerun3535‎, Yesterday 06:24 PM
Today, 07:01 AM Go to last post
2 305

Help with 531 BBB, any experts on this program?

I want to try Wendler's 531 BBB but I haven't read or have his book yet. Will try to get it this week or weekend. This is the template I am going to use from his website: Day One Press – 5/3/1 Bench Press – 5 sets of 10 reps Lat work – 5 sets of 10 reps Day Two

Jkkky‎, Yesterday 08:21 PM
Today, 06:40 AM Go to last post
2 227

Rate my program (Upper/Lower/Push/Pull)

Here's how my Program looks like, I had to remove dips from it because they were causing too much pain in my shoulders, therefore I increased the sets of other chest exercises and modified some other stuff. I train legs only once per week because they have always been proportionally bigger...

ascendingIRL‎, Yesterday 11:03 AM
Today, 05:05 AM Go to last post
5 414



n8x2c8qgqgn‎, Today 12:55 AM
1 184

Slight shoulder pain in lower lateral deltoid

1 day after shoulder exercise I've got a slight pain when using the muscle near lower lateral deltoid, close to tripceps. The pain was slightly felt during the exercise yesterday (overhead press). Today is slightly felt when using the said muscle. Could this be muscle weakness or something else? ...

Kasim7‎, Yesterday 11:27 PM
Yesterday, 11:27 PM Go to last post
0 179

5 Day Split

Hi all, I have just booked a beach holiday for July and I am keen to shred down beforehand and would like some advice on a routine to use. I want to cut down more generally but this holiday provides a good goal to aim for. I have been lifting consistently for about 7 years now and have built...

pipolesen‎, Yesterday 12:04 PM
Yesterday, 11:02 PM Go to last post
6 424

Weight traning to get rid of lower belly fat (lower loose belly skin)

Hi. Do you guys know what gym exercise I can do to get rid of my lower loose belly fat. I hear I need to fill the kin with muscle to stop it from sagging since its kinda loose and wrinkly.

bodyguy55‎, Yesterday 05:25 PM
Yesterday, 07:29 PM Go to last post
4 339

Fitness fall out !!

How do we refocus our minds & body after a prolonged period out of training, due to a significant life event maybe a house move, job change, injury, how do we inspire ourselves to go back to that 5 days per week, training,

jjmack2000‎, Yesterday 03:56 PM
Yesterday, 06:34 PM Go to last post
1 279

220/315/355 to 315/405/420

Hey all, Is there a power-lifting program in particular I should follow to get those numbers? Some background: Started lifting at the end of July with SS 5x5. Followed through 6 days a week with cardio, abs, plyometrics on rest days. Did PPL for like a week after hitting the first plateau...

ashtar64‎, Yesterday 02:49 AM
Yesterday, 12:10 PM Go to last post
4 504

14/112lbs/5'2 I don't know what to do at this point.

I started lifting at 13, so about 3 and a little less than half months ago. My goal is to reach 1/2/3/4 by my first year of lifting, but I have reached some problems, but before that is my stats. Bench before: 58lb x 7 reps Bench now: 148 x 1 rep Front Squat before: 58 lbs x 4 reps Front...

Tarroe‎, 12-07-2019 09:56 PM
Yesterday, 11:08 AM Go to last post
5 550

Lightbulb Criticisms for PPL Program Changes

Criticisms for PPL Program Changes: I do 5x10, 2 min rest PPLPPLR. 3 compound lifts each workout. Goal is to build muscle across my body, waiting to hit smaller muscles (abs/neck) until after decent progress has been made. I am 5'8, 177 lbs 13%~ body fat on Keto diet. Current routine: ...

Appleseed12333‎, 12-06-2019 01:30 PM
Yesterday, 05:58 AM Go to last post
17 1,106

3 day split ...split?

Hello, If i'm on a 3 day split, each body part twice a week, would it be wise to do lower chest focused the first chest day and upper chest focused the second time around? Or is it better to just hit full chest twice. I do the same for legs, split quads and glutes/hams, back (width/middle). I...

Rockslydes‎, 12-07-2019 11:25 PM
12-07-2019, 11:42 PM Go to last post
1 438

Push/Pull/Legs Vs 4 Day Split?? and 5 Day split

I've been looking at all the different training styles and was wondering what the deal was with Push/Pull/Legs.. I mean I understand it, but I've seen on exrx that it can be set up 5 days a week. How do you guys feel about that? i.e. week 1 - Push/Pull/Legs/Push/Pull week 2 -...

jon69‎, 02-27-2011 10:10 AM
12-07-2019, 07:52 PM Go to last post
14 46,871

Critique my 5-day split plan

Been a customer of for a while, and visited the forums, but this is my first post. I have been doing a 5-day split program that I have built on my own that suits my home gym equipment and exercises I prefer. Lots of help from the community here too, so thank you! I want to check...

kseminsky‎, 12-03-2019 07:24 PM
12-07-2019, 06:29 PM Go to last post
5 1,009

Smile What should I do? Help me?

My body size is : Wrist: 6.5 Biceps: 12.5 Forearm: 10.5 Shoulder: 46.5 Chest: 41 Thigh : 21.5 Calves: 15.5 Do i have small bone structure. I've been lifting for 2 months. Which exercise is the best for me to improve my body. My height is 6ft1 and my weight is 160lb. Sorry for my bad...

freakybom‎, 12-07-2019 09:21 AM
12-07-2019, 06:20 PM Go to last post
2 606

How is this for a beginner routine?

After a years layoff, have decided to start again with weight training. I am a slender build with too much fat around the mid section (skinny fat?), and my strength is very poor. My aim is to gain some lean body mass and improve overall functional strength. I am going on a long weekend...

asrl78‎, 12-07-2019 05:53 PM
12-07-2019, 05:53 PM Go to last post
0 489

Best workout for lifting 3x per week?

I've been lifting since 1 and a half year (usually 4-5 times per week). I don't have that time anymore and need to find a good 3x per week workout. I've been doing a typical brosplit, and then PHAT for around 6 weeks, which gave me awesome results. The program I'm doing now seems to be fine for my...

Leanguy95‎, 12-07-2019 06:26 AM
12-07-2019, 04:13 PM Go to last post
13 931

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