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Forum: Workout Programs

What workout is best for your goal?

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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
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2,987 1,114,171

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 2,660,418

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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11-21-2020, 09:03 AM Go to last post
680 737,959

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
1 2 3
Yesterday, 07:36 AM Go to last post
80 8,012

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
80 286,541

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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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 1,286,995

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
5 720

Need help to create a program. Limited access to equipment!

Hello, I've turned 40 and have recently started to work out again. I've been jogging 4-5 times per week for the last three months trying to get in better shape. Now looking to start lifting weights again. I was quite the gym rat from age 18-30 but not so much the past ten years. I find it...

4kr9‎, 11-19-2020 08:52 AM
11-19-2020, 09:23 AM Go to last post
3 611

Looking to get slimmer!

Hello all I'm writing this post because I just spent the last hour scouring this forum for some solid tips/advice I could utilize in my upcoming program and I've been bombarded with soo many contradicting opinions and I just wanted to make a post describing what I'm looking for and maybe someone...

Acromiller‎, 10-28-2020 08:04 PM
11-18-2020, 02:33 PM Go to last post
9 2,043

Deadlift feeling too taxing

I’m doing squats, snatch grip deadlifts, RDL’s and single leg work for lower body. (3 sets each) It worked for a few months, but now that I’m getting close to 2x body weight in squats and deadlifts I’m hitting plateaus, and snatch grip DL feel too taxing, sometimes I lift the same as my squat and...

Alexlarex‎, 11-16-2020 08:16 AM
11-17-2020, 10:18 AM Go to last post
16 1,178

Complete Novice Seeks Guidance

So, I have just in the past year started on my weight-loss journey and have seen moderate success by just dieting. Recently, I have plateaued and want to start adding in more exercising to help restart my weight-loss and be more proud of my bodies appearance. I am a complete novice when it comes...

Allidoisedh‎, 11-08-2020 12:35 PM
11-11-2020, 01:13 PM Go to last post
8 1,062

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
4 722

Need workout plan

Im 180 cm tall and im 17 and last time I checked I'm 110KG (1 week ago), I really need a program plan workout for my GYM, it has a lot of machines that focus on all parts of body, I already worked for 2 weeks on a program that includes back day, chest day and bicep and tricep. But now the coach...

arabandy‎, 11-15-2020 04:41 AM
11-15-2020, 01:16 PM Go to last post
6 986

Thumbs up Good Bodybuilding Programs Without Deadlifts?

Getting back into bodybuilding, and just wanting to look good this time around (getting strong would be nice, but not my #1 or #2 priority). Just looking to get lean and get in cardio shape. I know it's frowned-upon, but I'm looking to avoid deadlifts. Obviously they're a fantastic exercise, but...

AsideDish‎, 11-17-2020 06:15 PM
2 Pages
1 2
11-18-2020, 04:40 PM Go to last post
42 2,102

Stuck and in need of help

Hi guys, looking for a program that combines dumbells, rings and bodywhight, with the goal being streangh and developing ring skills and muscle ups. My current state - 1.80 meters, 86.5 kg, age 24 20 pull ups max, 30 dips max 120 kg deadlift and 70 kg bp, but im working with injuries for the...

AssafB‎, 11-11-2020 07:12 PM
11-11-2020, 07:12 PM Go to last post
0 469

Asymmetric full body training with dumbbells and power bands

Hi, first poster here. As I got stuck and would be working at home for a while, I decided to go back to exercising with dumbbells and a weight band. Due to left thoracic scoliosis the defect in posture, I am looking for asymmetric exercises and stretching exercises. Of course everything using the...

bestio‎, 11-21-2020 02:26 PM
11-21-2020, 04:12 PM Go to last post
2 625

What to do after starting strength. seeking guidance

Looking for some guidance on the next step. I am 25 years old, 170ish lbs and I am 5’10. Been lifting since I was 18 and have made some decent progress but nowhere where I want to be. In the past year, I took lifting more seriously and got on Rippetoe's Starting strength program. I went from 155lbs...

bmelec‎, 11-19-2020 11:06 PM
11-23-2020, 06:14 AM Go to last post
19 1,732

Four exercises three times a week - A man without time

I'm searching for a weight training program there will give my body big muscles, I have time for, 4 exercises 3 times a week I have searched the internet, I did not find much, but it seems that these exercises is good to do I have listed below, can I do these three times a week or is there a...

Boffer2233‎, 11-13-2020 02:58 AM
11-14-2020, 01:46 PM Go to last post
7 1,131

What rep range should I be training in for main lifts?

My lifts are quite low due to taking time off (late novice/early intermediate) and I’m wondering if I’m meant to be training my main lifts with low reps (3-6) to help get them up again. Currently I keep everything in the 5-15 range, with main lifts done at 5-8, assistance 8-12, accessories 12-15...

CatsAndMice10‎, 11-08-2020 09:34 AM
11-10-2020, 02:34 PM Go to last post
10 1,002

Aworkoutroutine Upper/Lower + modifications thoughts?

What are your thoughts on the upper/lower routine by aworkoutroutine? I noticed it was lacking some rear delt work and leg days seemed a little low volume so I made some modifications to it below hoping to improve it: Upper A 1.Barbell Bench Press 3x5-8 2.Chest-Supported Row 3x5-8...

CatsAndMice10‎, 11-01-2020 10:08 PM
11-02-2020, 10:55 AM Go to last post
2 767

Tips on how to shape/fill my extremely stubborn chest

I am 6'1 175 24M Pictures for reference -> / a / rnpK2nD For the past five months I've been working out four times/week, following Jim Stoppani's Shortcut to Size. My chest has always been super frail no matter how hard I target it. I was hopeful that the above workout plan would...

ccamero8‎, 11-11-2020 09:16 AM
11-12-2020, 06:11 AM Go to last post
15 875

What should i do to progress?

Heyyy guys, I am a 28 year old guy and recently lost my job because of Covid, as I am living in Thailand and cant go back to my home in Belgium because of corona-virus i got kind of depressed and put on a lot of weight because of drinking and out eating with friends. Recently i have been...

Ceddi21‎, 11-16-2020 09:06 AM
11-16-2020, 11:01 PM Go to last post
11 948

Question X3 Bar

There's a new product called the X3 Bar invented by Dr. John Jaquish. Has anybody tried it? He explains the science behind it which makes sense to me for the most part. It's just so different than traditional bodybuilding. The workouts are only suppose to be for about 10 minutes! Not for each but...

Chango361‎, 11-25-2020 09:53 PM
11-26-2020, 01:38 AM Go to last post
2 600

Should I be following a beginner or intermediate program based on my physique?

I've got a year of lifting under my belt but this year I barely lifted. Dunno if I still look like a beginner or if I should look into intermediate style training?

CheekyCuntt‎, Today 06:32 PM
Today, 07:17 PM Go to last post
8 153

Is this a good workout program for a beginner/someone that's skinny fat?

Hi, I'm going to be busy next year as a student and I've found this 3 day/ week Full Body Routine. The 3 Day Full Body Split Monday: Full Body Workout Tuesday: off Wednesday: Full Body Workout Thursday: off

CheekyCuntt‎, Yesterday 08:04 PM
Yesterday, 09:54 PM Go to last post
4 340

What are Ways to position shoulder volume in PPL?

So for my push day, I’ve seen routines that say do like a bench press, then overhead, then incline bench, then lateral raise, then tricep work. But I was wondering are there other effective ways? I saw one routine that had chest exercises first. Then shoulders. Then triceps. I’d like to do one...

chrismanop‎, 11-09-2020 08:27 AM
11-10-2020, 11:47 AM Go to last post
26 860

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
7 929

How should I handle this?

Due to muscle tightness/strain in my pelvic floor, I’m not allowed to do squats, deadlifts or any core work (or anything involving tension in thr core). Haven’t been able to do this for the last 5 months. I am however able to do basically everything else as long as its not extremely heavy or...

chrismanop‎, Yesterday 03:14 PM
Today, 12:40 PM Go to last post
3 343

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
9 835

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
6 676

Anyone here run Lyles GBR? Need help

In Lyles GBR, he suggests after 8 weeks of the ‘hypertrophy’ phase to move onto the ‘strength/hypertrophy’ phase (powerbuilding) for the next 8 weeks. But there’s no real outline on how to do that and I’m not sure what changes I would need to make. Would appreciate advice from anyone who has run...

dairycorncarne‎, 11-13-2020 02:06 PM
11-13-2020, 02:06 PM Go to last post
0 761

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