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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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 2,663,447

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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09-08-2020, 10:44 AM Go to last post
80 287,891

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
100 Pages
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2,987 1,116,504

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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10-23-2020, 09:05 PM Go to last post
688 1,289,255

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
33 Pages
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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 07:27 PM
23 Pages
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12-01-2020, 03:35 PM Go to last post
682 740,338

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
3 Pages
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Yesterday, 12:24 PM Go to last post
86 9,567

Question Dynamic Double Progression?

Anyone ever used dynamic double progression as their method for progression? I read about this in an article where they made critics against Mike Israetel volume progression and that something like dynamic double progression might be better. You keep 2 rir on every set and autoregulate to stay...

MuayB96‎, 11-02-2020 03:49 PM
11-03-2020, 02:21 AM Go to last post
4 784

Both a Heavy weight day and a low weight day?

This may have been answered but I can’t find an answer through the search. My schedule only permits me to lift at the gym twice a week or so. I do heavy weights, low to med reps. I work at home, so I have been also incorporating exercises I can do at my desk. The only weights I have at home are...

clydedarrin‎, 11-03-2020 06:22 AM
11-03-2020, 08:16 AM Go to last post
6 689

Any difference in hypertrophy between one arm pulldowns and lat pulldown?

youtube(dot)com/watch?v=5pnCwnmTq5Y Would there be any difference between pulldowns one arm at a time as opposed to the normal pronated/supinated grip? Idk how Omarisuf is regarded in these forums. Ideally I would like to keep normal pulldowns and do the one armed versions as an accessory for...

metallick‎, 11-02-2020 04:12 PM
11-03-2020, 10:05 AM Go to last post
4 777

UL Split

Upper A Bench 3x5 Pullups 3x8 OHP 3x8 BOR 3x8 DB Rear Delt Flies 3x8 DB Hammer Culs 3x12 & Skullcrushers 3x12 Superset Lower A Deadlift 3x5

schoolstrength‎, 11-03-2020 12:58 AM
11-03-2020, 01:24 PM Go to last post
7 776

What do I do for a cut?

Been out of it cause of covid, put on fat in the stomach and I’d like to get lean before bulking. How do I go about making sure I’m burning fat, but not too much too fast or does that even matter at this point? Other than calculating macros, how much cardio do I do? I will train 5-6 days a week...

chrismanop‎, 11-02-2020 12:11 PM
11-03-2020, 07:50 PM Go to last post
7 938

This a good PPL to do?

Day 1 4x 6-8 reps Squat 4x 5 reps Front Squat 4x 8-12 reps Romanian Deadlift 4x 12-15 reps Calve Raises 4x 12-15 reps Decline Abs Day 3 4x 6-8 reps Flat Bench

Odifududix‎, 11-03-2020 07:02 PM
11-03-2020, 09:21 PM Go to last post
12 914

new at lifting weights

Hello everybody, I am a male 24 years old and weigh about 175 pounds, height 5'9. I want to start building muscle and I don't know where to start and what exercises i should be doing. when i tried to lift the bar on the bench with no weights it felt pretty heavy to me which is crazy, is this...

imanoobbro‎, 11-02-2020 10:41 AM
11-04-2020, 07:52 AM Go to last post
10 983

Is it wrong to train the biceps, then the shoulders, then the biceps again?

I put the shoulder training on the same day as the back training because it doesn't make me exhausted like the chest training, but I'm in doubt about the order of the exercises. Is it wrong to train the biceps, then the shoulders, then the biceps again? My current training is: 4 sets of pull...

s0rb‎, 11-04-2020 08:11 AM
11-04-2020, 09:32 AM Go to last post
7 733

Rep/set range/ routine when on a cut

I keep hearing conflicting views from different people about the most effective routine, rep and set range when on a cut. I’ve been doing a full body routine x3 days a week while on a cut the last 5 weeks to good effect, I’ve lost about 5/6 pounds with not much muscle loss. I was doing 4 sets...

424‎, 11-05-2020 12:50 AM
11-05-2020, 10:44 AM Go to last post
5 732

Stronglifts But dumbells

I have been doing Strong lifts for the past few months. I only have space for 2 pairs of dumbells until we move house, which could be another year. My wrists are now aching most of the time I am quite sure this is due to squatting and deadlifting with weight in my hands. I wear gloves with wrist...

Moonwhite‎, 11-02-2020 04:20 AM
11-05-2020, 01:34 PM Go to last post
4 1,061

Personal training style advice request (long post)

Hello everyone, former regular advice giver looking to receive some thoughts here. I'll give sufficient background info, since this is a personalized issue. The short question is regarding training styles and what direction might be appropriate for me going forward as a somewhat, mid-late stage...

rsid97‎, 11-03-2020 10:29 PM
11-05-2020, 02:03 PM Go to last post
14 1,083

Building a Upper-Lower Split - Does this look good?

Hi everyone, I am building my own upper-lower split. I have been on Allpro's Simple Beginner routine for around 5 years now with some 5/3/1. My main goal is hypertrophy, and I have access to a power rack, barbell, plates, pullup bar, and bench. Question: How does this routine look. Is it too...

neuralfusion011‎, 11-05-2020 01:15 PM
11-05-2020, 05:31 PM Go to last post
9 798

A year goal

Hey guys, I'm an... I guess advanced lifter? Doing it for 15 years off and on but I'm ok. I go in phases. In the 90 days before Halloween I got pretty damn busy. 6 days a week push pull and actually got some size. Now I'm a large. But I decided I want to get what I'm talking jacked for next...

almostflawed‎, 11-05-2020 04:56 PM
11-05-2020, 09:42 PM Go to last post
4 734

Question Rep scheme & failure help

I’m currently not sure what kind of rep scheme I should be using and how I should be performing each of my sets. I’m not sure if I should be using straight sets or reverse pyramid sets, and I’m not sure how much effort I should put into each set. For example, if I was to use straight sets does...

pH14‎, 11-06-2020 11:27 AM
11-06-2020, 11:30 AM Go to last post
1 598

Unhappy What was once a fat ass is now a pancake

hey y’all. so about 3 years ago i was heavily into working out, building muscle. (i weights 100 when i began working out so i had a lot of room to gain muscle and ended up weighing 117lbs) i had really great glutes and a really great workout regimen/diet to help grow them. my waist was a 24 and i...

vcocchiaro‎, 11-06-2020 08:00 PM
11-06-2020, 08:00 PM Go to last post
0 626

Advice on what to do

Hi so my gym opened back up around June and I started my basic lifts from scratch while on a cut (182 lbs to 162 lbs) my lifts have been plateauing for a number of weeks on this cut. (3 rep maxes) Bench 155 lbs Squat 245 lbs (had to take some time off after an injury) Deadlift 315 lbs Ohp 125...

dannyboy1st‎, 11-06-2020 09:35 PM
11-06-2020, 09:35 PM Go to last post
0 673

AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 08:53 AM
290 Pages
1 2 3 4 5 ... 290
11-07-2020, 08:25 AM Go to last post
8,697 1,441,654

Bench decent but not big

So I weigh around 195 and about 5'11" not really fat just broad back bench currently 255x6 and max bench around 305 but don't look big see ppl way bigger than me muscle mass that don't bench near me is this just hereditary it kinda sucks I don't seem to gain mass any advice

Cj198‎, 11-07-2020 12:31 AM
11-07-2020, 12:25 PM Go to last post
9 841

Anyone here ever dealt with pelvic floor dysfunction?

Recently diagnosed with pelvic floor dysfunction. My pelvic floor is extremely tight and stressed which is leading to constipation and other GI issues. My baseline relaxation is similar to other’s who are actively doing kegels. Not sure what caused it, but I’m thinking my desk job + stress were...

GhenghisPWN‎, 11-07-2020 10:22 AM
11-07-2020, 12:34 PM Go to last post
3 579

Post Workout plan help

Hey all, I’m looking to set myself up a proper workout plan. It’s time for me to really put in the work! I have full access to a gym. I do have some gym experience. However I’ve never had a set plan. I’m 22, 6 foot tall, 103kgs. Very recently unemployed due to my contract ending but I’m...

Hazardau‎, 11-07-2020 05:13 PM
11-08-2020, 02:45 AM Go to last post
2 612

Workout routine

Hi all Im wanting some advice on successful home workouts, i need something to guide me that i can follow x4/5 times a week. I have been looking at the Kris gethin 60 day shred but i have also read on here about it being more to sell his products. Ideally looking for something simlar to...

Kirsty8888‎, 11-08-2020 03:28 PM
11-08-2020, 04:03 PM Go to last post
3 518

Question Building mass

I just turned 16 and have been training since i was 14- over a year. Started from 52kg 172cm and currently 75kg 189cm. Firstly I trained just in the gym 3-4 times later 5-6 times and then stopped and went boxing after 9 months in the gym. After 6-8 months of boxing, I joined a gym including boxing....

PushYourself123‎, 11-09-2020 04:40 AM
11-09-2020, 08:02 AM Go to last post
2 590

Ice Cream Fitness: Deload or new routine?

My background: on and off lifting for a couple years following some routines (WS4SB, Strong Lifts, 5x5) when quarantine hit and lost my gains. To recover, I've been running Ice Cream Fitness 5x5 for a couple months now—3 workouts a week, +5 lb to main lifts with each workout. My progress seems to...

Skarlo‎, 11-08-2020 11:53 PM
11-09-2020, 08:19 AM Go to last post
5 684


Help i have severely neglected leg days, and gave up on training... my upper body is muscular but high in fat now and my lower body looks like sticks... what do i do to fix this

youngnova44‎, 11-08-2020 10:37 AM
11-09-2020, 06:11 PM Go to last post
9 788

how do I keep progressing?

As a training newbie in early 30s, I decided to hire an online coach to help design me a custom training plan to help build muscle and burn fat. One of the exercises in it is flat dumbbell bench press, well I never thought an average bob like could me eventually come to a point where I'd be...

jonmarrow‎, 11-10-2020 07:37 AM
11-10-2020, 07:52 AM Go to last post
2 419

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