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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
201 Pages
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Today, 02:07 PM Go to last post
6,010 785,241

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
92 Pages
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2,756 658,825

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
22 Pages
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Yesterday, 03:27 PM Go to last post
644 845,249

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
27 Pages
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08-17-2018, 01:02 AM Go to last post
780 328,895

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
18 Pages
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08-07-2018, 05:09 PM Go to last post
532 283,642

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
07-30-2018, 01:48 AM Go to last post
35 30,645

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 1,874,129

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 63,242

Help with my workout

Hi Guys and girls, I'm new to this and have been training for a month. I just wanted to check I am making the most out of my workouts. I currently do push/pull/legs/rest/repeat. On compound movements I'm doing 5 sets with 8/6/4/2/8 reps (increasing weight) and 4 sets I do 12/10/8/12...

Shanneyy‎, Today 12:52 PM
5 70

3 day full body with machines

Hi everyone, So I read this article: I am 28 years old, 252 pounds 6.0ft (182.88cm). I want to seriously change my life around after being fat most of my life. I really like the workout idea in the article because of how efficient...

xxxxxxxl‎, Today 02:24 AM
Today, 04:20 PM Go to last post
4 197

Best novice program for increasing bench

I am doing Starting strength and bench is only once a week with 3 sets only. My main focus is increasing strength for the bench press. I squat 3 times a week for the program so should i switch and bench 3 times a week and squat once a week since im more focused on bench. Don't see why i shouldn't...

Raymond63‎, 08-19-2018 11:32 PM
13 433

Supersettet Full body workout

Hello Bodybuilding community, I am new to this forum and I seek your advice! The thing is, my current workout program takes too much time to complete (2½-3 hours). Since I will attend university after the holidays, I obviously won't have that amount of time to workout. I've been sticking to a...

Brahmastra‎, Today 02:51 AM
Today, 03:54 PM Go to last post
7 208

Looking to add some heavy lifting in, twice a week.

I do a lot of different things. So it's always a challenge to nail down a program/routine to meet my needs. Distance running, cycling, MMA/Jiu Jitsu, Trail running, Obstacle course, etc. etc. Really i need more hours in a day... anyways. I want to add 2 days where i lift somewhat heavy. My curcuit...

sen2two‎, Yesterday 06:02 AM
Today, 03:49 PM Go to last post
5 242

Beginner Bulk Routine

A few quick, beginner, questions... 1) What Routine did you use for your first bulk? 2) I am using Fierce Five Novice currnetly for mine. Anyone have good beginner results for this? 3) lastly, as a beginner I am eating between 27-2800 calories daily and gaining around 1 lbs per week. ...

JorgeDeBano‎, Today 02:40 PM
Today, 02:43 PM Go to last post
1 65

Question 3.5 years later... PLATEAU! Changes?

I started seriously lifting about 3.5 years ago and have since put on about 25 pounds of lean muscle - went from 150lbs to 175lbs. The last 8 months, I was bulking at about 3500-4000 calories (gained a lot of strength) and now I'm hanging out around 3000 calories a day. With that being said, I only...

Magellan14‎, Today 03:22 AM
Today, 01:48 PM Go to last post
9 275

Smile Different Goals

Hey everyone, My fiancé and I would like to workout together but we have 2 different needs for working out. I need to gain weight and he wants to lose it. We want to workout together for motivation and accountability since we are both beginners. Does anyone have any advice as to what types of...

OgGalaxyGirl‎, Today 12:46 PM
Today, 01:31 PM Go to last post
4 120

Post Is my workout schedule good?

So just real quick question. Take a look at each workout week for me: Monday- Biceps/Back Tuesday- Legs Wednesday- Triceps/Chest Thursday- Shoulders Friday- Legs Sat- OFF Sun- OFF

sebastianm10‎, Today 11:26 AM
Today, 12:25 PM Go to last post
2 106

Fierce 5 : Question about fail sets process

Hi, It's a dumb question but I gotta ask it to be perfectly sure : As stated, when you fail the same lift 2 times in a row you are supposed to decrease the failed wieght by 15%. Lets take a example : Week 1 : ABA I fail my 100kg bench of B on wednesday

pepsicola123‎, Today 11:42 AM
Today, 11:52 AM Go to last post
1 97

"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 07:03 PM
248 Pages
1 2 3 4 5 ... 248
7,438 1,166,381

Can you review the state of my body?

Hi! 24 male here. 158 lbs. I've never worked out in my life. My physical activity is limited to walking, using stairs, some more walking and have worked jobs that require a lot of moving and carrying. Still, haven't done resistance activities ever. What I do do consistently is eat good and...

0rangejuice‎, 08-04-2018 01:06 AM
Today, 11:39 AM Go to last post
6 542

Question Changing muscle groups in same program

Hey I'm 19 178 cm and 74kg 13~ bf % For the past 3-4 months I was doing PPL program with about 20-25 weakly sets for each muscle group My lacking parts are Legs

eyal256‎, Today 09:53 AM
Today, 11:11 AM Go to last post
9 107

Lightbulb NOW i'm in it to win it

Height: 5'10 ft Weight: 192-194 lbs Age: 20 So I've always been an avid lifter and decided to get serious now that I've gotten a job that can better suit my financial needs. I'm currently a college student and used to work at fast food and with the pay there I couldn't afford the extra...

LVSi‎, Today 12:20 AM
Today, 10:21 AM Go to last post
5 266

coming back from 3 years off

Hi, Have been playing aussie footy for the past 3 years and have not lifted in that time. Looking to build up some strength during the off season.... i used to lift full body 5x5, but wondering what is now best for gaining strength? looking for a 3-4 day a week program...

HannibalK1ng‎, Yesterday 08:22 PM
3 161

has any body tried the michael mathews one year body plan

i have recently purchased the paper back book , it involves rep range 4-6 heavy weight lifting , and basic compound movements was wondering if any one had any results with following this program ?????

alistair10‎, 12-16-2014 11:54 AM
5 1,527

Perfect cut

Finally, 2 days left to finish my bulking phase. I gained lots of muscles.. and some fats 😂.I've spent some time researching and this is what I've arrived at. Monday Chest & Triceps Incline Barbell Press 4 sets 15,12,10,8 reps Barbell Flat Bench 4 sets 12,10,8,8 reps Incline Dumbbell Fly 4...

riodsarebad‎, Yesterday 02:19 AM
Today, 08:39 AM Go to last post
15 411

I’m 6ft 135lbs need advice!!!! (542321)

Hey guys, Currently doing a 3 day routine. Please tell me if there anything i should add to it. Mon: Flat barbell Bench press 5x5 incline db bench 10x3 Pull up single arm dumbell row Squat

Eggsandbeans‎, 08-19-2018 12:42 PM
Today, 08:30 AM Go to last post
14 410

started SL 5x5 too heavy i think?

So i just started doing SL 5x5. thing is i didn't really do a lot of research on it stupid i know. And i just read that you are supposed too start low, so you can get used to squatting 3 times a week and don't plateau to fast. I'm not a beginner but i'm also not really intermediate. Since i used to...

garbage123‎, Yesterday 07:47 PM
Today, 05:27 AM Go to last post
8 207

Smile Beginner with new PT and not sure about my program

Hey all, I'm pretty new to working out, although in the past have lifted a bit. I joined a new gym and paid a lot of money to work with a PT. My sessions with her are awesome, we do HIIT mostly and I feel like I achieved something. She has sent me my program and in addition to 2 days with her,...

Cassier28‎, Yesterday 06:24 PM
Today, 05:24 AM Go to last post
6 194

Full Body 6 Days/Week Workout

Hi there, I have recently started doing a 6 days a week training program that has me doing full body every session. The concept is that you train your whole body in each workout but with a much lower intensity that you should not be sore the next day. Going at around 70-80% intensity for all...

HOOMY903‎, 07-25-2018 06:44 PM
2 Pages
1 2
Today, 05:14 AM Go to last post
58 2,750

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
20 Pages
1 2 3 4 5 ... 20
Today, 03:22 AM Go to last post
583 47,576

Help for fierce 5 program

Hello, I'm a novice lifter and I'm just starting the fierce 5. monday, wednesday, friday (fullbody fierce 5) On tuesday and thursday, I'm planning to do cardio and abs just wondering if that is fine, Also after when I'm done with fierce 5 for the day, I do 3x10 decline sit ups and some...

DEEZY123032‎, 08-15-2018 12:36 AM
Today, 03:14 AM Go to last post
12 545

Beginner Workout Help!

Hi guys, I’m looking for your opinion on a workout plan I drew up for myself. I am starting to get my fitness goals in check by starting to eat healthier and move more. Just for some background I am 20 years old, male, 215lbs, out of shape with a intermediate knowledge and experience working...

littletooch‎, 08-19-2018 01:39 AM
Today, 03:09 AM Go to last post
5 371

Question TDEE Confusion & Workout Advice on my program?

Okay, I am confused how to set up the TDEE maybe I am over thinking it. I am a 31 year old male 5'9" tall, currently 204 pounds. I think I am about 25-27% Bodyfat. the part that is confusing to me is my job i only work 3 days week it is moderately active, just alot of standing maybe lifting stuff...

Trickflo‎, Yesterday 10:18 PM
Today, 03:01 AM Go to last post
2 191

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