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Forum: Workout Programs

What workout is best for your goal?

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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 2,660,841

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
11-28-2020, 07:36 AM Go to last post
80 8,241

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
680 738,342

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 1,287,369

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 1,114,610

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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960 884,737

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
1 2 3
09-08-2020, 10:44 AM Go to last post
80 286,773

15 minutes a day workout

Hi! Since a few years I do a 10 minute full body HIIT workout every morning, but would like to build a bit more muscle without changing the frequency/ duration much. There are two main reasons I want to stick to a daily but short workout: 1) Short workouts work way better for me because of...

potatobear‎, Today 02:48 AM
6 176

Thumbs up 17 y/o with fast metabo: how to get big ?

Hey there, I’ve been working out for 7 months now and am pretty satisfied with the result. As a 17 y/o guy with a fast metabo, I just wanted to know the way to get BIG muscular. I just don’t want to keep working out for years to end up having a muscular but still skinny body you know ? Should I...

Masaaassa‎, 11-09-2020 03:23 PM
11-23-2020, 01:00 PM Go to last post
17 1,623

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
4 725

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
0 666

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
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11-07-2020, 08:25 AM Go to last post
8,697 1,441,264

Am I over doing it?

I started working out again in June. I was in pretty good shape up until I was 28 when I broke my hand and then subsequently injured my neck which plagued me for 5 years. I also got sober. When I started working out, my 1st workout was 2 sets of pushups 15, and then 10, and a similar amount of...

WhichWay2TheGym‎, 11-20-2020 09:15 AM
11-23-2020, 08:19 PM Go to last post
8 1,500

Any advanced lifters have a decent full body workout (3 days a week?)

Not recovering very well from PPL anymore, I was lookin g at this one from Paul Carter Any recommendations? Thanks in advance

kauseemcee‎, 11-19-2020 12:47 AM
11 1,535

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
4 770

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
3 577

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

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
2 628

At home workouts

Hey guys, I was just wondering if anyone had any links or tips for creating a workout at home , thanks.

MiByrne‎, 03-24-2013 12:16 PM
11-23-2020, 01:39 PM Go to last post
15 2,122

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
2 770


Hi everyone. I am looking for advice. I am wanting to bulk up a bit as I’m a skinny guy that has had very limited gym experience due to time constraints/ being lazy. There’s so much conflicting info out there but I am just wanting a diet and workout plan. A bit about me: I’m 32 years old,...

johnathant88‎, 11-01-2020 01:52 AM
11-01-2020, 04:06 AM Go to last post
4 952

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

Best full body routine to do 2x a week?

I live in California and my county has shut down all indoor gyms. There are a few outdoor gyms available but they are at least 20 minutes away and I going there twice a week is the amount I can reasonably go to every week with 2-3 day break in between those days. FWIW I’m cutting at the moment. ...

Odifududix‎, 11-14-2020 12:52 PM
11-14-2020, 03:20 PM Go to last post
4 885

Best skinny guy workout program

I know diet is obviously key, but does anybody have any recommendations for a good gym workout program for a skinny guy to gain muscle/size? I know there are a ton of workouts posted, but it's a bit overwhelming trying to work out which is the best option. Are there any that are particularly tried...

SpiderHam‎, Yesterday 01:07 AM
2 336

Bigger arm muscles via more Sets - but what is a 'Set'?

Googling the subject, I can find articles stating that optimal amount of weekly sets is 12, 15, 20, 25 and even 40. But they only ever really say.... 'Sets'. A Set can be 1 rep of 1 lb. I'm scatching my head from reading these articles, thinking I must be missing out on the rest of...

mattkw80‎, 11-16-2020 07:44 AM
11-18-2020, 08:32 AM Go to last post
11 1,587

Exclamation Body like Spider-Man but Goal is Thor: Help!

What's up fellow gym goers. Im fairly new to this forum and I am looking for some genuine constructive criticism. I am 6'4 and roughly 185lbs. I have been working out for about 10 months. I started out as a total stick (see first pic for reference). My workout program has been Push, Pull, Legs,...

TallandLanky01‎, 10-23-2020 01:07 PM
10-31-2020, 12:42 PM Go to last post
7 1,747

Bodyweight exercises arrangement

Hey guys, first time poster here. Since I’m in lockdown and will be working from home for some time, I’ve decided to get back into bodyweight exercises (push ups, sit ups, squats, pullups). I’m sure this question has been asked in many different variations in the past, but I’ve been wondering how...

walterwhites‎, 11-20-2020 02:11 AM
11-20-2020, 08:01 AM Go to last post
6 790

Question Bodyweight workout program - suggestions?

Hello everyone! Can anyone suggest me a bodyweight workout program, or where I could find some great ones? My goal is - bulking, building muscle. I can workout 7 days per week if that's recommended in the workout. My stats: Height: 193cm / 6'3ft Weight: 83kg / 182 lbs ------------------------...

HellCow‎, 11-10-2020 03:09 AM
11-22-2020, 10:01 PM Go to last post
7 1,852

Book recommendation Teen christmas present

My newphew is approaching 13. Plays football/basketball. He's an athletic kid, fast legs and does push ups in his room. I'd like to get him a beginner strength conditioning book. His dad was a great lifter but fears growth plate damage so has kept his kids away. I saw Jeff nippards video on...

NomadNA‎, 11-16-2020 09:15 AM
11-16-2020, 10:17 PM Go to last post
8 811

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
6 679

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
9 791

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
2 588

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