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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 2,655,480

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 1,283,670

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 1,110,773

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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960 879,952

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
680 734,445

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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Today, 12:52 PM Go to last post
81 284,391

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, 01:39 PM Go to last post
77 5,695

"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 08:03 PM
270 Pages
1 2 3 4 5 ... 270
10-26-2020, 10:32 AM Go to last post
8,076 1,738,633

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 1,440,356

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 03:00 AM
21 Pages
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11-20-2020, 07:08 PM Go to last post
624 165,142

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
11 Pages
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322 33,447

Protruding Manubrium/Upper Chest development

Whatup guys, So I have this bone in my upper chest that sticks out, and it sticks out quite a bit over my pecs and looks really bad-- particularly from the side. Is this fixable with increased mass in the upper pectoral? Or is this just a genetic issue that I'll have to live with.

JBulkMaX‎, 08-21-2013 04:27 PM
11-18-2020, 06:44 AM Go to last post
6 4,835

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 04:37 PM
11-01-2020, 04:52 PM Go to last post
9 3,422

Is my push/pull solid?

Hi everyone! First time here. I created a push/pull/legs routine based on coolcicada’s and made my own personal adjustments based on his and what I’ve seen from others on here. Just would like some feedback! I will be doing it twice a week. Legs are solid, I just need feedback on push/pull....

steven318‎, 10-23-2020 02:51 PM
2 Pages
1 2
10-27-2020, 07:44 AM Go to last post
35 2,552

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 2,061

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 2,030

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 1,737

Really confused !...

I have been training for over a year now at a gym once with a trainer, i managed to put some lean mass but after that i havent been seeing any results, i stopped training for a while for.personal reasons then i decided to sign up with a new gym and a PT, first couple of weeks i observed good gains,...

jomanjee‎, 11-05-2020 04:59 PM
11-16-2020, 11:21 AM Go to last post
12 1,607

Hockey + PPL Plan

Hey Guys, I’m following nSuns 5/3/1 6 day plan and also play hockey in college. We are only skating 3 times a week but with lifting 6 days i feel very fatigued. Would it be best to switch to doing the nSuns 5/3/1 3 days a week and upper/lower 2 days? Thank you!

userYC7SWVMQOAI‎, 10-23-2020 12:06 PM
10-28-2020, 09:26 PM Go to last post
6 1,515

No Equipment Workout?

I know using equipment is a much more efficient way of working out, but are there any work outs out there that focus on exercises that require no equipment? I do have a gym at school, but I'd like to prepare at home first. Thanks for the help!

Flufeeh‎, 03-24-2010 07:01 PM
10-27-2020, 10:26 AM Go to last post
5 1,466

Closed Gym - How to effectively workout at home?

Hi guys, title says it all. I have been lifting for a couple of years now, I was on 5/3/1 and was finally getting some good strenght gains but the italian government just closed the gyms. I own a 15 kg a 10 kg and a 5kg dumbbell and some pretty good power bands (100 kg resistance), is there...

Polst89‎, 10-25-2020 11:18 AM
10-29-2020, 12:24 PM Go to last post
5 1,446

next steps in work out

hi, ok so I am doing the vikings full body (3 day) workout and my lifts are currently: Bodyweight: 77kg (12-13% BF) Bench: 90kg for reps (around 9-10) Squat: 107.5kg for reps (around 9) Deadlift: 135kg for 6 reps

themorganator4‎, 11-02-2020 11:35 AM
11-11-2020, 01:58 AM Go to last post
6 1,351

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
Today, 01:39 PM Go to last post
15 1,343

Big guy looking for a weight loss program

I'm 5 ft 9, 400 lb 50 years old male. I have worked out in the gym in the past (25 years ago). Then a year ago I did have a Planet Fitness membership but being a high risk individual for covid-19, I had to cancel my membership at the gym. I was looking for some help and some suggestions on...

Fatman2020‎, 10-18-2020 11:02 PM
10-29-2020, 04:47 PM Go to last post
11 1,315

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
Yesterday, 10:01 PM Go to last post
7 1,301

Question Full Circle. No Muscle Only Fat Gains

Hey Guys, I was 171.6lbs/78kgs last year around may 2019. I got to 143lbs/65kgs by December and it was great, the lowest weight I have ever been. The highest being 242lbs/110kgs since youth and a couple years back. As I was cutting last year and like an idiot was doing extra cardio on top of my...

fattofame3‎, 11-14-2020 08:39 PM
11-17-2020, 04:21 PM Go to last post
6 1,272

Wink Critique and help me with my 4 day fullbody program. Suggestions? Will REP

Hey guys I'm 5'11 and doing a mini cut right now. Currently 191lbs trying to get down to about 185lbs. Best gym lifts 505x1 conventional deadlifts beltless Squat 415x1 bench 260x1 Front squat 325x1 OHP-180x5 Currently trying to get down to about 15% bodyfat as my bodyfat is about 19...

NoviceKevin‎, 11-06-2020 11:48 AM
11-10-2020, 08:21 AM Go to last post
19 1,269

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
Today, 12:57 PM Go to last post
12 1,268

Talking How would I go about getting this physique and is it possible

I’m 20 years old 6’3 238 pounds I’ve been working out constantly for about 2 moths for 1 1/2 to 2 hours a day (cause I enjoy it) I would like help on how I would go about getting this physique such as how I should eat workout weights and cardio stuff like that and if possible a estimation of how...

AnthonyJM1‎, 10-30-2020 01:22 AM
10-30-2020, 06:20 PM Go to last post
10 1,247

Keeping your body guessing.

So I read that it's a good idea to keep your body guessing in terms of exercises. I was wondering is there a certain amount of space you should give between redoing the same exercise. Say I do push pull legs. How many cycles of this could I go through before I can repeat the same exercises whilst...

Inhumanleo‎, 11-14-2020 04:59 AM
11-14-2020, 09:53 PM Go to last post
20 1,204

What is the best time to start working out at home ?

Morning or evening ? I can start from early morning 6.30 or 7 and do work outs for 45 minutes to 1 hour Or i can try in the evening . I have to start somewhere My goal is to lose some weight too

Pankajakshan39‎, 11-10-2020 08:21 AM
11-12-2020, 10:03 AM Go to last post
19 1,179

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 1,165

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