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Forum: Workout Programs

What workout is best for your goal?

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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
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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 08:53 AM
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Yesterday, 06:59 AM Go to last post
6,758 878,729

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
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01-16-2019, 01:19 PM Go to last post
846 404,181

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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2,830 708,603

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
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12-24-2018, 12:00 PM Go to last post
661 899,352

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 4,798

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
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11-19-2018, 08:39 AM Go to last post
48 57,136

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
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04-19-2016, 01:44 PM Go to last post
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What’s the difference from the average Joe every day lifter, to the muhf****n beast?!

I lift every day. Maybe 6 times a week, but have been lifting every day I can for about 8 years now. This is a generic ass question, but when do you guys see the crazy growth? I feel like for the work I’m putting in..... I should look like Arnie. I think my problem is not eating enough. I look way...

HulkHOGUEn‎, Yesterday 11:31 PM
Today, 10:44 AM Go to last post
15 356

Critique My Bulking Program

Please Critique my bulking program. Also, would you change anything when cutting? thank you

santoss99‎, Today 10:23 AM
Today, 10:38 AM Go to last post
2 27

Question about what to do next.

So I've been training for 3 years now, sinned a lot at the nutrition part, hence my progress has been a bit "Delayed" .. (23 years old) Anyway nowadays I am doing Viking Bare Bones upper lower push pull legs program.., I am a bit lazy when it comes to compounds of legs so I am only doing a lot...

whitebeardos‎, Today 09:20 AM
Today, 10:17 AM Go to last post
5 55

Need something new

To start things off, I have been lifting for 11 years now. I am 28 years old, weigh 185 pounds with about 16% body fat and I am 5 foot 11. Couple goals in mind for me: 1. Get down to 12% body fat. 2. Weigh 190 at 12% body fat. 90% of my lifting career has been, Monday, chest. Tuesday,...

vwlove15‎, Today 07:55 AM
10 135

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
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Chest + back workout advice?

Been looking for some chest + back workout ideas but can't seem to find many other than Arnies one. Preferably not supersetted as my gym is very busy

beanbark‎, Today 06:34 AM
Today, 07:45 AM Go to last post
3 109

Post Planking like a carpenter

I have been super lazy.When it comes to the plank.Just after taking a cold bath.I noticed that my abs where coming up good.Guess what the plank works.I will use the plank in my daily routine.I would encourage you to plank.Or like I say it plank it like a carpenter.

Lubosi‎, Yesterday 01:48 PM
Today, 07:07 AM Go to last post
5 158

good upper body, awfull lower body

Hello, It's been almost 2 years that i have been training my upper body (but not so much for the biceps and forearms). I started few weeks ago to really work my lower body and i'm currently bulking. I'm a woman and i got very broad shoulder and a muscular back during my few years of...

nasu1‎, Today 05:25 AM
Today, 06:59 AM Go to last post
1 133

What about Kinobody SuperHero Bulking Program ?

Hey ! Do you think this Kinobody program writed by Greg would be better than other one in order to build muscle or not ? The program is composed of 4 specialization phases (Chest+Back; Shoulder; Arm; Superhero) and is divided in a 3 day split. For instance, during the first phase, i'll have to...

PROFeNoM‎, 07-09-2017 07:29 AM
Today, 06:57 AM Go to last post
5 14,672

I need help to build this program

Hey all! I mandatorily joined a new gym. The problem with the gym is it allows its members to work just three days and they choose these days. So gym opens in these days: Tuesday, Thursday and Sunday. I thought i can do a full body workout (question 1) but i wonder that two days off between...

heyjoe2353‎, Yesterday 07:13 AM
Today, 06:46 AM Go to last post
25 543

Is 2 hours at the gym bad for a teen?

So I'm 15 and I do the PPL program (Push, Pull, Legs). I often spend 1.5-2hours doing each in a day. My gym teacher said that people our age should be working no more than 1.25hours if not we break down more muscles than we can recover - is that true? To be fair, my progress hasn't been that...

weihanlow‎, Yesterday 03:26 AM
9 383

Thumbs up What would be a good powerlifting program for me

I need a intermediate powerlifting program now, because I've been stuck for a long time now and some of my lifts have decreased. So these are my lifts: Squat: 122,5kg 3x5 but deloaded to 110kg and then got to 115 and got stuck. Bench: 77,5kg 2x5 and then 3rd set 4 reps, got stuck like 2.5...

Dylan378‎, Yesterday 10:59 AM
5 243

Fierce 5 Upper/Lower question

Hey ive returned to lifting after a kinda long break and came across this workout program. First off just got to say im really enjoying lifting properly again, I've got the same passion and enthusiasm i had when i first started... its a great feeling. Not long ago gone vegetarian so had to...

Zepha‎, Yesterday 01:23 PM
Today, 06:35 AM Go to last post
7 220

Exclamation High rep one week and low rep one week??

Hi guys! So just to clarify the bad title :P This is something i have never done before but i think it could be a cool idé but my main concerne is if it work! So i was thinking one week i do high rep (exemple 12 x 4) for a more intensive workout and getting a good pump while building some...

Chrisbravoe‎, Today 05:01 AM
2 110

What version of Fierce 5 should I do?

Edit: I don’t really care about numbers that much. I don’t plan on powerlifting/competing. Should I focus on hypertrophy? Hey there! I’ll start by listing some stats. Male, 18 Height: 6’4 Weight 230lbs

Poodongle‎, Yesterday 10:48 PM
2 137

All Pro sub Single leg RDL for regular RDL?

Hi guys, I'm coming back from blowing out 2 discs in my lumbar spine - my physio has encouraged me to keep lifting because spinal compression is good for it but to gauge what works and build a list of things that don't agree with it and avoid them. RDL's don't feel good while single leg RDL's...

Pumpinmirin‎, Yesterday 08:48 PM
Yesterday, 10:47 PM Go to last post
2 140

"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
259 Pages
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Yesterday, 10:37 PM Go to last post
7,748 1,274,596

GZCLP 4 days a week opinions on my accessories

I'm doing the 4 day a week version and the program lets you choose your own accessories because the main compound lifts are the most important. T1 is the main compound 5 sets of 3 then T2 is 3x10 and T3 is 3x15 and T3 are the accessories. The progression is a little to complicated to write up on...

Tierjunge‎, Yesterday 10:19 PM
Yesterday, 10:19 PM Go to last post
0 74

Modified 5x5?

So I do SS 5x5 and really enjoy it but I also want to add some more to it. For example something like this Workout A 1. Squats 2. Bench 3. Barbell Rows 4. Bicep Curls (3x10) Workout B 1. Squats

themanth3myth‎, Yesterday 08:30 PM
Yesterday, 09:52 PM Go to last post
2 152

What program would you recommend?

I have a good amount of experience in lifting, on and off since my freshman year, 5’7 189 pounds (junior now 16 years old) but I’ve been taking it very seriously the past 4-6 months, but could not squat due to knee injury my bench is around 245 with okay form and I just started squatting about 2...

dom4438‎, 01-16-2019 08:29 PM
Yesterday, 09:22 PM Go to last post
23 498

Cut or bulk

I’m 6’1, 211lbs (18% body fat) & I’m skinny fat like love handles with stomach fat/lower back fat but I have decent size arms (size 15s) but my question is should I Cut or Bulk up, I have neck fat and face fat also so overall I’m not trying to look like the rock but I want to get kind of big/lean.

ScottyGains‎, Yesterday 08:43 PM
Yesterday, 08:43 PM Go to last post
0 128

How to gain weight with fast metabolism?

Hello, I’m 16 Turing 17 pretty soon. Im 174/175 cm and I weigh 55kg, I’m pretty thin. My upper arm is thinner than my forearm and I have a thigh gap. I’d like to increase my weight to 65~70 kg at least. I always eat quite a lot but my metabolism is pretty fast so gaining weight is really difficult...

pinklord‎, 01-16-2019 08:30 AM
Yesterday, 05:12 PM Go to last post
12 403

Hardgainer workout plan

I have a very skinny frame and know a lot about fitness but it takes me longer to put on muscle because of a genetic disorder. I would like to know your thoughts on this split to build lean muscle mass as fast as possible. It is a push pull legs that I will do 5 days a week. PUSH: Flat...

Dredoesfitness‎, Yesterday 02:43 PM
Yesterday, 03:51 PM Go to last post
3 145

Smile 5'7 260 lbs female

Hello, I am a 22 year old semi athletic 260 lbs female, I was wondering if anyone knew of a good work out program that works. There are SO many on the internet and without experience it is hard to narrow them down. I just joined a gym and want to get serious with my health. Thank you for any help...

binwitch‎, Yesterday 11:04 AM
Yesterday, 03:33 PM Go to last post
4 248

Question Trying to find a new in-home weight training program...

Hi, I've stalked plenty of threads but I've never posted before...I'm a female, 36 years old, and in the past few years I've made my way through p90x, p90x3, Insanity, Hammer & Chisel, and now Body Beast. Half the week I'm mostly housebound so I use these programs to stay on track and do weight...

spratty17‎, 01-16-2019 03:27 PM
Yesterday, 02:41 PM Go to last post
6 261

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