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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 2,339,671

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, 07:55 AM Go to last post
7,910 1,154,003

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 43,975

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
665 525,011

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
1 2 3 4 5 ... 23
10-29-2019, 11:49 AM Go to last post
681 1,082,429

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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2,942 897,544

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
940 633,468

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
09-06-2019, 01:41 AM Go to last post
72 160,109

"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
268 Pages
1 2 3 4 5 ... 268
12-03-2019, 03:09 PM Go to last post
8,035 1,532,643

Post (Home Workouts) Need help getting back on track

Hello everyone, Here's my story I'm 26 years old, 170cm(5'7"), currently 81.2kg(179lbs) 27% BF I'm not new to working out, I've been working out since 2015 and I was at 69kg, 15~17% bf until mid 2018. my downfall started around that time, due to extreme stress and depression, I stopped...

ibra93exe‎, 11-20-2019 12:49 AM
11-20-2019, 12:49 AM Go to last post
0 466

18 months with no progress

Like title says, I’ve been training for a little over 18 months now and have seen little to no progress as far as muscle size. I’ve gotten stronger and gained some fat from eating 6 meals a day but I look like ****. I count calories and macros. Train as hard as I can. I have worked out with a few...

KClay13‎, 11-17-2019 05:25 PM
11-19-2019, 03:50 PM Go to last post
22 1,336

2 or 3 day program suggestions

So I started my fitness journey January 7th. I had been diagnosed type 2 diabetes after 10 years of straight horrible eating and no exercise could make all the excuses in the world but all on me. I decided to get into shape and try to reverse the diabetes diagnosis best I could and drop weight. I...

buffpants22‎, 11-06-2019 10:31 AM
11-06-2019, 10:31 AM Go to last post
0 421

2 questions

1) I can only train monday wednesday thursday.... should I train full body upper lower or just 3 day full body with the latter days done back to back 2) my pecs seem to look dominant, lower pecs, especially if you look from the side, before someone says man boobs lol im fairly lean... ive just...

Tez274‎, 11-25-2019 01:12 AM
11-25-2019, 05:01 AM Go to last post
3 468

Exclamation 2-3 hour workout.

I'm looking for a 2-3 hour workout.Any suggestions would come in handy! :)

Penchak‎, 01-28-2017 07:14 AM
11-25-2019, 01:05 AM Go to last post
18 2,323

30% BF feeling lost, cut or maintain?

Hi everyone, 6 foot male, 48 years old, 233 lbs, about 28-30% BF. Untrained for a few years. Started a fat loss diet and doing 3 full body workouts each week, focusing on the compound lifts, with a couple days of cardio thrown in for about 10 weeks now. When figuring maintenance calories on...

SDKERR414‎, 11-14-2019 01:05 PM
11-15-2019, 10:40 AM Go to last post
8 942

4 years lifting followed by 2 years not, should i temporarily change my routine

I'll keep this as short as possible, but basically I lifted regularly on a 3 day split for 3 1/2 years then started working out of town, eating junk, drinking a lot, and gained massive weight over 2 years. I'm back to a regular job, 3x per week in the gym for the past 2 months and I'm down 45...

Bccorrupt‎, 11-21-2019 11:02 PM
11-22-2019, 09:59 AM Go to last post
1 707

5x5 and Diet for Skinny Male

Hello, Hope you are all having a swell day. I’m a thin male 6’2, 175, who’s been working out the past year and honestly haven’t seen the best results. I’ve gotten stronger, however the astetic and size isn’t there like I hoped. The routine I followed with a gym partner was the...

GymCrusader‎, 11-09-2019 09:29 AM
11-09-2019, 05:18 PM Go to last post
5 848

6 day Upper/lower body split

I am looking for the most recommended/effective 6 day Upper/lower body split So far I did 6 day Body Part Split Routine and I got good results but I really want to hit more body parts more frequently, I am trying to step it up :) I find that 1 day rest is enough for me at the moment ...

Josephttp‎, 07-16-2017 08:49 PM
11-27-2019, 12:48 PM Go to last post
12 14,882

6 Feet 8 205 pounds Need Advice pls

I'm relatively new to bodybuilding and I've started going about 5 days a week for a couple weeks. I've noticed my friends I always go with are gaining muscle but I have't changed at all. We do the same exercises which is frustrating. Can anyone give me advice on, programs, form, technique, etc.......

MrFearless‎, 11-14-2019 02:41 PM
11-23-2019, 12:50 PM Go to last post
8 1,756

70” barbell

Is there a half rack that can accommodate a 70” barbell. I have a small space at home so I need to use the 70” barbell. I need to squat and bench. Thanks

Mainforce‎, 11-17-2019 10:15 AM
11-17-2019, 10:15 AM Go to last post
0 399

8 Hour Arm Workout by Rich Piana

Anyone ever try this? The 16 protein shakes in 8 hours sounds a little bit rough. 7/8's to an inch on your arms increase in just a day is too good to pass up. A poster on this site claims you don't need OJ to dictate your routine so I'm going to put that to the test next workout. Wish me...

sqal‎, 11-17-2019 04:06 PM
11-18-2019, 10:18 AM Go to last post
13 899

A Simple Bodyweight Only Bodybuilding Program?

What's the best program to follow at home for someone with no access to weights? Just a pullup bar? Looking to train 3x a week? Obviously bodyweight exercises but how much volume? Sets? Reps? Progression? Rests? Thanks.

Stenning‎, 11-09-2019 04:37 AM
11-12-2019, 08:21 PM Go to last post
6 1,254

A/B split

Making a new program trying something new this time around! Gonna program volume and intensity days. Doing an A/B split 4 times a week (so hitting every muscle twice a week) Anyone know if I should put the volume day or intensity day first? Seeing as I have a little bit more time to recover...

Kevlaren‎, 12-02-2019 12:27 AM
Today, 01:24 AM Go to last post
5 697

Accumulated fatigue & deload length/type

Is it possible to have accumulated enough fatigue from not deloading often enough that one might need a longer deload period to recover? Moreover... deloads have never benefited me, which is why I’ve taken so few. I’m confident I’ve been working hard enough to warrant regular cool downs,...

Xpiro‎, 11-23-2019 01:35 AM
11-24-2019, 04:33 PM Go to last post
12 1,052

Advice for cardio training

Hey guys, so i've recently started cardio last month. I loved running as a teenager, i ran 2 miles a day in my late teens, but through work i ruined my knees so running is a no-no for me. But i've started gradually doing incline walking and stairmaster 6-7 days a week. I worked up to 40 minutes...

2RDEYE‎, 11-12-2019 03:09 PM
11-12-2019, 05:31 PM Go to last post
7 454

Advice for intermediate to build more muscular body

Hey i wonder with which exercises i should start according to my body type and the level of advancement that i have made (i will post link to images below) I used to workout at gym for more than 2 years with breaks then i stopped and started climbing on boulders. Now i want to go back but I...

OmgLOok‎, 11-11-2019 11:51 AM
11-21-2019, 07:17 PM Go to last post
21 2,339

Am I training legs enough?

Currently I am doing a two a day workout by T-Nation. Mon - legs Tue - Chest n Tris Wed - Rest Thurs - back n biceps Friday - shoulders n abs Sat - rest Sun - rest

Aaron1919‎, 11-12-2019 06:31 AM
11-12-2019, 06:11 PM Go to last post
10 712

Unhappy Anavar cycle female

Banned topic

meanbean1‎, 11-18-2019 05:31 PM
11-18-2019, 05:31 PM Go to last post
0 379

Any crucial difference between Lat Pulldowns and Pullups?

I have been doing Fierce 5 Novice for about 18 weeks now, and I tried doing pull-ups in replacement of the last set of pulldowns for the past two weeks. I feel like I can feel my lats being worked more on pull ups, but I don't want to give up lat pulldowns completely. Would doing 2x8 of lat...

schoolstrength‎, 11-12-2019 01:38 AM
11-12-2019, 02:50 PM Go to last post
9 790

Any way to shorten my workout program?

Hello, I've never been as fat as I am right now, so I decided it's time to lose some weight. Went to the gym, asked the trainer there to give me a workout plan, and he did. It goes as follows: -8mins on the treadmill (10.5km/h, 6%incline) -bench press -close grip bent over row machine...

BoktorDodlaj‎, 11-06-2019 01:38 AM
11-06-2019, 11:35 AM Go to last post
5 614

Any wide grip pronated row give me shoulder pain?

Hey I have already posted about my shoulder pain when doing barbell bent over row. I substituted it with a T-bar row with narrow handle and I got no pain at all. Someone told me that what I do is going to be focused on lats so I decided to alternate the grips on the T-bar row and use narrow...

Rudiger1991‎, 11-05-2019 07:10 AM
11-05-2019, 02:22 PM Go to last post
3 413

Anyone know of an incredible dumb bell workout book?

I'm wondering if anyone knows of a great dumbbell book with 150-250 workouts and/or pictures included for the most part. I want to find about 20 workouts, but I'm having troubles online. Wondering if anyone knew of a great dumbbell book with pictures and such. Be nice to just see a couple of...

w0000‎, 12-01-2019 01:21 AM
12-02-2019, 05:56 AM Go to last post
4 723

Post Application of AllPro Workout

Hi everyone, I wanted to let you know that we have created a new "AllPro Workout" application inspired by AllPro user training. I'm happy because I'm sure it will help many forum users. At the moment it is only on Android and is in English or Italian, but the moment we see that the application...

DevAlexP‎, 11-12-2019 04:02 AM
11-12-2019, 04:02 AM Go to last post
0 409

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