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Forum: Workout Programs

What workout is best for your goal?

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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
7 Pages
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01-26-2021, 02:33 AM Go to last post
200 39,659

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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01-08-2021, 05:28 AM Go to last post
964 925,515

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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2,988 1,147,581

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
24 Pages
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01-01-2021, 01:43 PM Go to last post
690 1,320,724

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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12-15-2020, 12:47 PM Go to last post
688 772,227

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
80 307,397

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 2,709,423

am i ready for a bulk? please let me know

HI there please look at my pictures posted under profile and please let me know if i am ready for a bulk. i am very shy and sad about making the cut progress go away....but i know bulk is necessary for a better i ready for a bulk then cut? if so how much more in weight to gain for bulk?...

Nate2021‎, Yesterday 10:43 PM
1 112

Too late for me to run a noobie program?

Current stats: 5'6 and 153 lbs; roughly 17-19% BF Squat : 340 lbs x 1 (parallel). Deadlift: 285 lbs x 5 (can still add weight) Bench 135 lbs x 6 (I thought my max was 165 lbs but turns out that was for CGBP the whole time) Chest Supported T-Bar Row: 90 lbs x 8 Been lifting since 2018 but...

Odifududix‎, Yesterday 09:18 AM
Today, 05:28 AM Go to last post
27 463

8 weeks progress then plateau! What to do next?

Hi; I finally started working out with a ~good program. First 2 weeks a ton of pain since I was away from it for years. From week 2 I started to notice a huge shift in my body and strength. Put on 3k and looked so much better. From 40kg bench went up to 75kg on week 7.

benpmdg3‎, 01-23-2021 06:15 PM
Today, 05:24 AM Go to last post
8 673

Decided to make a full body 3x a week routine. Any adjustments to be considered?

Finally got my hands on a garage gym but got limited equipment (basically bench, adjustable dbs, some bands, and a pulldown machine). Any issues with my workouts? I prefer to do squats for high reps for personal preference. Other exercises, I just go heavy and add weight once I hit my goal reps....

metallick‎, Yesterday 09:02 PM
7 182

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 07:41 PM
5 Pages
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Yesterday, 10:52 PM Go to last post
132 34,083

Is the Kelei FB routine still g2g?

Hey everyone, Started to seriously start hitting the gym these past couple months and am seeing some decent gains but want to take a more regimented approach with proven success...I reviewed alot of different programs and the one i am gravitating toward is the kelei full body routine and if i...

jessebkeen‎, 01-26-2021 12:09 PM
Yesterday, 09:00 PM Go to last post
3 316

Do you think core focused training is necessary?

I see a lot of articles saying that core training is a must (anti-extension, anti-rotation, anti-lateral flexion) and others that say that the core is engaged in squats, deadlifts, bench press, pull ups... what is your opinion and experience on this? Do you do core training or you focus on engaging...

Alexlarex‎, 01-26-2021 10:04 AM
Yesterday, 08:13 PM Go to last post
9 508

Question Lyle Mcdonald generic bulking routine quick question

I have messed up elbows due to arthritis and ulnar nerve issues, but I like the idea of the generic bulking routine so I have a question. 1. With arm work, can I completely remove these as direct arm work really beats my elbows up :( 2. Also does anyone else not do arms for this reason? ...

Mbt1990‎, Yesterday 06:35 PM
Yesterday, 07:48 PM Go to last post
3 154

Adjusting weekly volume based off of taking every set to failure only?

I understand that if you go to failure all the time, you end up overreaching easily due to fatigue going up much higher as you get close to failure. It's even advised not to go to failure to be able to get more sets in. But what if you're a guy like me who only knows extremes but nothing in...

Animal2692‎, Yesterday 06:36 AM
Yesterday, 05:04 PM Go to last post
11 406

Newbie Here Needing Expert Advice

Hi, I am relatively new to weightlifting, and I want some advice. My outcome is for my body to look like Chris Heria's body or Bradd Pitt in fight club I like the low BF percentage look, and by low I mean around 10-13 percent range, I am not looking for a bulky look. I have been...

Rxxxyan‎, 01-26-2021 10:41 PM
Yesterday, 02:24 PM Go to last post
14 462

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 06:24 AM
Yesterday, 01:14 PM Go to last post
28 3,241

Aggressive Bulk for Newb Gains?

So I just need some help figuring out if I should take a more aggressive bulk approach to maximize newb gains. So I am 6 feet tall, 19 years old, and a 140 pounds. I’m not like super skinny by any means I do have a bit of muscle and can bench press 185 but I am still a newb I guess. Would it be...

LeoMiker01‎, 01-26-2021 09:14 AM
Yesterday, 05:42 AM Go to last post
5 416

How do I get bigger chest

I'm trying to get a bigger chest for like 2 or 3 months now and I don't get that many results but my arms,legs,abs,back all get bigger by week,what can I do?

akozmey‎, Yesterday 05:12 AM
Yesterday, 05:12 AM Go to last post
0 34

Help making lifting schedule when my job is 12 hour days

Hello everyone. I was hoping some of you could help me come up with a plan to lift, gain mass, and get it done when I am at my job 12.5 hours a day. After travel time I got 7 hours before I have to be up again to go to work. It's like that 3-4 days a week. My days off I can lift all I want but...

RaymondSmuckles‎, 01-26-2021 07:02 PM
Yesterday, 02:25 AM Go to last post
2 278

Splitting up a program through the day?

I've been missing workouts during the week because I can't find an uninterrupted block of time to do the full workout. But I have free blocks of 15-20 minutes throughout the day. So if a person was following All Pro or Fierce 5, would something like this work? Squat and deadlift after...

paulinkansas‎, 01-26-2021 10:32 AM
Yesterday, 02:20 AM Go to last post
8 433

Beginners work out plan with just bench & Barbell

Hey lads, just after a bit of advice. Have dabbled in very very basic weightlifting over the years but never really stuck it out so looking into setting up a bit of a home gym and really digging in and sticking to it for the long haul this time. Anyone got a decent workout plan for me to look...

doggies123‎, 01-25-2021 01:06 AM
Yesterday, 02:19 AM Go to last post
2 515

3x6 sets and pull subs on the Beginner Powerbuilding Routine?

I like how barebones this full body routine is and enjoy how squats alternate with deadlift unlike Stronglifts or ICF (I usually prefer to do deadlifts fresh and fully recovered). I am concerned with the 5+ 4 3 2 1 programming for the lower body lifts. I know that if I go ham on the 5 + set, I'm...

metallick‎, 01-26-2021 10:01 PM
01-26-2021, 11:42 PM Go to last post
5 282

Ectomorph looking to gain for the first time

Hi all, I'm looking for some advice on how I should generally go about gaining weight as an ectomorph. I have not weighed myself recently as I do not have a scale yet, but based on where I was last, I would assume I am about 120-130, 5'10(if it helps lol). Basically, I do not know where to...

yerbabeats‎, 01-24-2021 03:19 PM
01-26-2021, 09:14 PM Go to last post
7 706

Assault Bike Circuit

I was trying to figure out a good circuit to do with my Assault Bike. How does the below look. 40 Seconds Hard Assault Bike 20 Seconds Push-Ups 40 Seconds Hard on Assault Bike 20 Seconds Pull-Ups 40 Seconds Hard on Assault Bike 20 Seconds BW Squats Repeat the above 3 times, so a total of...

fairbjosh‎, 01-26-2021 10:50 AM
01-26-2021, 01:18 PM Go to last post
1 309

Question Critique my U/L 4x a week routine

All exercises are giantsetted. All sets are 0-2 RIR. Double progression starting at 5 reps, build up to 8, then add weight and repeat. If first set is 5 reps with 1/0 RIR, subsequent sets are done slightly lighter to keep it above 5. I've played around with doing 7 sets, then 5 sets per exercise...

Animal2692‎, 01-26-2021 06:31 AM
01-26-2021, 12:28 PM Go to last post
7 446

"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
271 Pages
1 2 3 4 5 ... 271
01-26-2021, 10:03 AM Go to last post
8,106 1,781,902

Anyone remember the 2x per week PPL routine from 2014ish

Supposedly the user that made the routine was into AAS (if that helps anyone’s memory) It involved doing 1 main lift @ 5x5 for the workout plus additional sets of standard volume following. The only catch was rest periods were less than 45 seconds. I cannot find it anywhere on here

FullGold‎, 01-26-2021 08:17 AM
01-26-2021, 09:28 AM Go to last post
1 369

Question Looking for a good bodyweight routine

I need to get back into shape. My strength and endurance are pretty much in the toilet. My stats: I'm 34m, 6'0, about 193lbs currently. I’ve been trying to find a good body weight workout routine. Gyms are still closed in California and the only equipment I have is a pull-up bar and my own...

Mordz‎, 01-25-2021 04:35 PM
01-26-2021, 05:36 AM Go to last post
7 557

My cutting routine - from 3x3 to 3x5

Best regards! First, this is my numbers, "specification" :D : - age 33 - height 176 cm - weight 90 kg Last lifts (I didn't measure all my 1RM): - deadlift: 1x210 kg

Tomina0309‎, 01-26-2021 04:45 AM
01-26-2021, 04:45 AM Go to last post
0 350


If anyone had this problem and knows an orthopaedic surgeon that helped them, I can travel Australia Qld, NSW, VIC, all is well This is the procedure - Achilles lengthening Achilles z lengthening Talked to some doctors they suspect short Achilles tendon, I think it's an Achilles tendon...

Ijebajiga‎, 01-25-2021 10:14 PM
01-26-2021, 02:52 AM Go to last post
2 425

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