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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 VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
236 Pages
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7,072 920,478

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 06:00 AM
2 Pages
1 2
51 68,202

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 06:27 PM
21 Pages
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Yesterday, 10:27 PM Go to last post
607 360,646

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 06:55 AM
30 Pages
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Yesterday, 10:08 AM Go to last post
873 435,574

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 01:07 PM
96 Pages
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03-24-2019, 08:07 PM Go to last post
2,863 729,205

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 11:51 AM
23 Pages
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02-18-2019, 04:06 AM Go to last post
665 919,410

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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 9,074

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 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 2,067,699

Program advice - struggling to complete some

I've been following a program set for me by a PT I use for the last year or so (I've attached a screenshot of it). Could I just ask for general advice as to whether this is a good plan or not? I'm just starting to educate myself a bit on routines. Secondly, I feel like more recently I've started...

MattJ45‎, Today 03:42 AM
Today, 04:31 PM Go to last post
12 188

Question Non periodized training vs periodization training for hypertrophy?

What is best? if your goal is hypetrophy would focusing on having enough volume and working hard enough, while increasing volume and intensity when you are able too be enough? or should you use a periodized system? What are the most important factors for hypetrophy? What type off...

GetReadyPhil‎, 03-14-2019 07:35 PM
22 1,055

Question Efficiency advice for non-completely incompetent guy

Hello everyone, I'm sure I'm asking things the wrong way as I'm not used to bodybuilding forums and lingo – please be merciful! I am 34 and I have been lifting weights regularly for ca. 7 years now (and for a few years before that but less regularly). That said, I'm not an athlete nor am I...

uranius85‎, Today 10:17 AM
3 90

Another idiot beginner seeks program advice

I have no prior lifting experience, weigh 65kg (143lb) at 177cm (5'10-ish) at 21 years old and plan to put on some mass during my time abroad, which will last until the end of August. I'm fully aware that bodybuilding is a marathon rather than a sprint, but during that time I'd like to develop my...

Suther2‎, Yesterday 12:15 PM
26 535

Unable to sleep after Workout

Hi, I recently started working out. Everything was going fine and i was happy with my body changes. But suddenly for the last two nights, i am unable to get sleep no matter what i do. The previous night i wasnt able to sleep until 5:30 am . Yesterday unable to sleep the whole night again....

iamkarty‎, Today 10:47 AM
Today, 01:54 PM Go to last post
6 124

Thoughts on Upper/Lower/Upper workout routine?

Hey guys, currently I'm doing PPL 1x week, on monday, wednesday and friday. Legs are progressing pretty well, but I find that Push and Pull days are pretty lagging behind, I don't see any strength and size increases. I'm on this program for a half of year, before that I also did PPL, but with...

jason113‎, Today 06:35 AM
1 104

Exclamation Fast weight gain!

I gained 1kg since last Monday! I am on a lean bulk but this is just too much! Is it all fat? Ps. I did go out on Friday for lunch and had candy in the cinemas which was reallyyyy good (it's been a long while!), I was also on my period during the week

content1234‎, Yesterday 09:39 AM
6 150

Lightbulb How Is My Program Looking?

Hey, I'm 17 and I've been lifting for about a year, but unfortunately I wasn't eating well all the time, so I probably didn't make as much gains as I could, but anyways. I'm getting into eating well full time and I would love to know if my program is good. Am I lifting too heavy? My goal is only...

MaxDapper‎, Today 07:56 AM
Today, 11:52 AM Go to last post
4 141


So I have a strength day and a hypertrophy day for squats in my program. Would it be ok to use low bar for the strength day and high for hypertrophy? Or should I stick to one form?

reignman76‎, 03-23-2019 10:18 PM
2 Pages
1 2
Today, 08:58 AM Go to last post
46 1,062

Wink Help With Build

Hey guys, I am trying to get a build going on. Wanted to see if you guys had any tips for a beginner. Really trying to start something new, and see where it takes me. Thanks in advance, BigManlyGuy

BigManlyGuy‎, Today 08:00 AM
0 108

James Krieger on volume - podcast

d3KJ7_yztS8 One key takeaway for me is that he think there is no good reason to get lean before gaining muscle. As long as you are not so fat that your hormonal levels are affected - i.e. because of lower test or insulin resistance. He said there is no reason why a healthy guy at 19% should gain...

SuffolkPunch‎, Today 07:52 AM
0 98

4 day Body recomp

Please give thoughts and advice on this program I have put together. Most body recomp workouts I've came across are 3 days but I like to train 4 days a week minimum. I will be eating a low carb diet just below maintenance calories to try lose body fat whilst maintaining strength and mass. I will...

Tommyzoom‎, Yesterday 04:56 AM
Today, 07:19 AM Go to last post
1 139

Question How many sets of plyometrics and leg workout for vertical jump

Hi guys, I am pro basketball player and I want to increase my vertical. Can you give me an example sets and reps for 2x lifting and 2x plyo workouts for legs?

exonimus‎, Yesterday 11:29 PM
Today, 07:06 AM Go to last post
4 163

PPL vs. Arnold's split pros and cons

I am a college kid with a lot of time to lift. I want to lift on a 3 day cycle (workout, workout, workout, rest, repeat) As far as pro's and con's/ what you'd recommend, what gives as the difference is between doing: (classic) Push Pull Legs rest

dylingram‎, 08-20-2016 01:23 PM
14 3,708

Exclamation Workout Volume

Hi Guys, So a new job I have started has completely thrown off my training, mainly limiting my time to train, aswell as impeding my recovery as I feel fried and wound up getting sick from my normal prior routine. For these reasons I’m looking to shorten my workouts and get the best bang for...

alex020597‎, Today 01:54 AM
2 167

Dumbbell and bodyweight only (no barbell)

Hi, I recently moved to San Diego, where I'll reside for 6 months. In my apartment complex there is included free gym which is right below my apartment. The only problem is they do not have barbells.. I know a lot of people will recommend changing gym/buying a barbell, but it will be a...

BastianA‎, Yesterday 07:16 PM
Today, 05:59 AM Go to last post
2 142

The Warrior/Gladiator Routines - The Viking's Fullbody Programs

The Warrior Routine I created this program as a result of a challenge I got a couple of months ago "How would you combine the fast progression of fullbody routines with the variety and fun of a split routine?" The challenge was give to me by a buddy of mine, who only had 3 days week to be in the...

TheViking1992‎, 01-09-2016 01:32 PM
19 Pages
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Today, 05:57 AM Go to last post
547 123,176

I never get sore after workouts

Is it a bad thing that I rarely expierience soreness after workouts? I have tried increasing and decreasing and no matter what I get minimal soreness, despite never icing the muscles.

kenneyj889‎, 03-24-2019 11:36 AM
6 312

Question Volume to lose fat

Hi, Wondering if your total volume changes when losing fat as opposed to building muscle? Thanks

Gooner498‎, Yesterday 03:00 PM
2 166

Please rate my workout routine

I’ve been working out for 2 years and have just stepped up my research after 2 years of newbie gains. I know this is probably a garbage routine thus why I’m asking for judgement and help. Please help fix it if it’s wrong or give advice. PPL Monday (Push strength) Flat bench 4 sets of...

zachdeang‎, Yesterday 05:58 PM
Yesterday, 05:58 PM Go to last post
0 161

Finding a personal trainer in my area/online in 2019

I tried looking up craigslist but the people there were for generic fitness, even boxing and I have no idea how good they are. So what resource do you use? What is a good resource to find a professional for starting weight training?

lookin03820‎, 03-24-2019 06:27 PM
Yesterday, 05:16 PM Go to last post
2 133

Need help/advice for my own program

Former Strong dude, not really interested in being strong, kinda want a routine that doesn't affect daily manual work and other sports like boxing. Trying to make a routine that doesn't affect too much and isnt obsessive, but that gets the job done. What you think. I'm not a noob, my best lift is...

BigAl420‎, 03-24-2019 05:10 PM
Yesterday, 03:57 PM Go to last post
5 231

3 Day Intermediate Program after Fierce 5

Hey people Have been on Fierce 5 for near 4 months and have been making good strength and size gains but am trying to plan ahead as I close in on exhausting linear progression. I want to pick up Brazillian jiujitsu for 2 days a week. Most of the intermediate programs I've considered are 4...

ActualWeakling‎, Yesterday 03:18 PM
Yesterday, 03:25 PM Go to last post
1 167

How Much Cardio (HIIT and LIIT) to do on a cut?

I am currently doing 4 days on 1 day off plan as follows Tris and Shoulders followed by abs Back and Biceps followed by 10 minutes of HIIT Legs followed by abs Chest followed by 10 minutes of HIIT Rest day The days featuring 2 muscle groups consist of 3 exercises for each muscle performed...

70hockey31‎, Yesterday 11:36 AM
Yesterday, 03:16 PM Go to last post
2 103

progressing from german volume trainiing

hi all I've completed my 9 weeks of GVT. although brutal, it does live up to its expectation! I now need to move on to something else, any ideas? any natural progressions from GVT? thanks

finest1‎, Yesterday 02:58 PM
Yesterday, 03:10 PM Go to last post
1 123

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