Forum: Workout Programs

I'm considering starting doing a modified home workout version of Fierce 5 Dumbbell Program, I made some changes to exercises and rep ranges for hypertrophy. I would appreciate any feedback. MODIFIED FIERCE FIVE DUMBBELL for hypertrophy Workout A Split Squat - 4x8-12 Incline Dumbbell...

I want to target specifically Biceps and Triceps for the next 8-12 weeks and trying to tailor something for that can anyone critique what I'm thinking of doing? Over the past 4 months I've been running pull/push/legs That looked like this: Back/Biceps (last) Chest/Shoulders/Triceps...

My current program is described in Recommendations For Splitting-Up These Full-Body Workouts? I'd like to throw cardio back into the mix. LISS (Low-Intensity Steady State) is out of the question. Bores me to tears. MICT (Moderate-Intensity Continuous Training) is do-able, but, I'd prefer to...

really not sure where to post this but I read all the time on forusm they're not accurate. why are trainers of several years of experience claiming otherwise. am I being scammed???

Decided to finish the program instead of program hop…and have question. This program has a RPE chart where you can calculate your RPE work and I have a question about it. Are you supposed to do/calculate RPE work based off your 1RM or Training Max (95%)? The percentage work in this program is...

I've been doing a kind of amalgam between Fierce 5 Novice and Starting Strength Novice, with a couple of my own additions tacked-on. Full-Body Workout "A": Squat: 5x3 Bench Press: 5x3 Deadlift: 5x3 Reverse Fly (cable), Face Pull, Cable Row (straight bar), or Kroc Row: 8x3 Standing Calf...

considering.... I'm doing a 4 day split first 5 mins or so is warming up, last 10-15 mins is either calves or abs. Please don't just respond with "yes" or "no"...give actual reasons. Josh

I want a muscular body like leanbeefpatty -Pushup 2×failure -Pike pushup 2×failure -Archer pushup 2×failure -Diamond pushup 2×failure -Pushup plus 2×failure -Bicep curls 2×failure using water bottles (wb) -Bent over rows 2×failure (wb)

I'm trying to workout at Planet Fitness, wanting to increase the strength and endurance of my body while also improving my mental health, if so what would be a good program to workout with? I'm 24 120lbs, and 5'6 with a high metalbolism, I have started looking up on youtube and finding cheap but...

I recently switched back to a 4 day upper/lower split coming off a 5 day phat style split. Its kind of funny how all the extra work didn't do anything expect wear out my joints and force me to take time off. By the time I dieted back down to 12% all my measurements were the same as when I was...

I was doing a back workout today and I only did 3 exercises- Lat pull-down, bent over barbell row and shrugs(ik it’s not a back exercises but I like to train it in back day) it took me 45 minutes to complete and I trained as hard as I could I tried to do more exercises but I couldn’t would this be...

How do trainers and bodybuilders design there programs I ahve a hard time figuring out like how much volume to do and what excerises to do for each muscle…

Gyno at 13. Steve Carrell levels of chest hair at 14. Full beard and back hair at 16. I have NEVER done any PEDS. Ever. I am not seeking medical advice or a diagnosis or whatever. I just want your thoughts. Maybe there is someone like me? I feel like ****in **** all the time. I'm tired and...

I want to start the Fierce 5 Novice program and have a question about it. He says to add weight each week but then later says to add a rep on the weeks where I'm not increasing weight. I'm a little confused on what to do here. My other question is that if I do increase a set by 1 rep, am I suppose...