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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 08:53 AM
267 Pages
1 2 3 4 5 ... 267
01-17-2020, 09:49 AM Go to last post
7,990 1,208,212

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
32 Pages
1 2 3 4 5 ... 32
01-09-2020, 02:34 PM Go to last post
945 675,030

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
99 Pages
1 2 3 4 5 ... 99
2,945 935,568

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
23 Pages
1 2 3 4 5 ... 23
12-29-2019, 08:44 PM Go to last post
682 1,114,959

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
1 2 3 4 5 ... 23
11-11-2019, 05:58 AM Go to last post
665 560,373

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
1 2 3
09-06-2019, 01:41 AM Go to last post
72 178,884

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
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 2,401,489

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 03:00 AM
2 Pages
1 2
Today, 02:38 AM Go to last post
54 4,584

Texas method balance

So im want to give TM a go but noticed that the pull push ratio and quad ham ratios seem off (based on the fierce 5 balancing rules). Has anyone with expereince got any advice on how to balance the routi e without messing with recovery?

tommy4life‎, Yesterday 11:35 PM
Today, 01:36 AM Go to last post
4 141

which is better: higher weight for less reps or mid weight for more reps?

what do you think is better for aesthetics, using higher weight for less reps or a smaller (middle) amount of weight for more reps? Why do you think so?

peterm28‎, Yesterday 12:14 AM
9 436

Need Help Quick

Hey all, just now, I came to in hopes to find maybe some advice or any tips I can get. Recently, I got cut from my schools JV team to play on the 9th grade team. The head coach pulled me over and told me that I’m good enough to make JV, but i’m just not big/strong enough. I’m...

3lmillsy3‎, Yesterday 10:47 PM
1 101

Currently bulking and looking for a new program to try

Been lifting for 2 years now I started out with fierce 5 and after I couldn’t progress ever week I switched over to 5/3/1 and began playing around with different templates like bbb fsl etc I’ve been Doing that for this past year and made some nice gainz. I injured my shoulder about 5 months...

bojanglez34‎, Yesterday 10:22 PM
Yesterday, 10:29 PM Go to last post
1 107

Deadlifting on David Laid DUP

I’ve been running David laid DUP program and have seen significant strength gains on the bench squat and OHP in the past 3 weeks. My deadlift max while I was on nSUns and then deloaded was around 320(I was 270 pounds when I was 14 so I’ve had a lot of back problems for most of my childhood). For...

peeekachu‎, Yesterday 07:28 PM
Yesterday, 07:28 PM Go to last post
0 113

Fierce 5-Should I go with novice or intermediate?

So I've been using the Fierce 5 intermediate 4 day upper/lower routine for some time after using my own splits and intermediate PPL routines loosely for years. After doing a lot of thinking, I came to the conclusion that it would be more appropriate for me to "downgrade" to a novice routine, build...

beq1991‎, Yesterday 10:59 AM
Yesterday, 07:05 PM Go to last post
7 324

Set out on a second 30-day drastic cut, here are the results (25 days)

This is part 2. First I did a drastic 30-day cut, and I reported the results here: I decided to follow it with a second drastic cut / body recomposition, and here are the results: (yes I look almost...

peterm28‎, 12-25-2019 09:49 AM
4 Pages
1 2 3 4
Yesterday, 06:59 PM Go to last post
109 7,230

Best way to grow upperchest, rep range? hypertrophy vs POL ?

Been using 5x5 for a while, love the result, next problem is upper chest (specially inner of course) is lagging,recently been focusing on more incline movements, including some squeeze press for inner, question as below.(Upper inner chest is painful to watch, almost no meat there ,lol ) Would...

kings914‎, Yesterday 05:05 PM
Yesterday, 05:59 PM Go to last post
1 159

High frequency full body is best imo

Got this idea from Eric Helms who trains full body 5x a week and Jeff Nippard recently started doing the same as well. I've been doing an upper/lower split 4x a week for the longest and just switched over to full body 4x a week. I used to do the standard full body 3x a week before that, but each...

Animal2692‎, 01-12-2020 09:08 AM
2 Pages
1 2
Yesterday, 05:47 PM Go to last post
46 2,781

Lightbulb Quads- VM & VL. Ham or quad dominant

How can I tell whether I'm quad or ham dominant? I personally feel as I'm hamstring dominant and my hamstrings seem to carry more mass than my quads but idk you tell me in the pictures below. Also are the Vastus Medialis and Vastus Lateralis muscles harder to build in your opinion compared to...

Daliceo‎, 01-17-2020 02:51 PM
Yesterday, 11:55 AM Go to last post
1 259

Fierce 5 Question

Hi, I have a question. So on Monday I was benching 72.5 kg 3x5 and I successfully got all the reps on all sets. But today (Friday) when I had to bench 72.5 kg again I wasn’t able to get the last rep on the 3’rd set. The thing is that fierce 5 says that if you fail twice that you should deload by...

Lorianaim‎, 01-17-2020 06:40 PM
Yesterday, 08:42 AM Go to last post
1 285

"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
269 Pages
1 2 3 4 5 ... 269
Yesterday, 07:18 AM Go to last post
8,041 1,565,877

Post PPL/PPL/R repeat routine

Hey, ive been seriously working out for the past 3-4 months. Im 1,79, weigh 70 kg's and 16 years of age. this is my current routine First cycle: 12-15 reps Second Cycle: 8 Third cycle: 4 SQUEEZE DURING EXERCISES Pull (Back/Biceps): Barbell Rows/deadlifts: 5x5

Tern2004‎, 01-16-2020 06:35 AM
Yesterday, 06:04 AM Go to last post
11 553

Full body routine question

Just a quick question regarding exercises within a full body routine. I used to hit the gym a lot a number of years ago. I am just getting back into the gym after a few years of various medical issues. My questions is whether or not I should change up exercises each day for my full body...

corey019‎, 01-17-2020 09:04 PM
Yesterday, 03:57 AM Go to last post
4 302

Will 100+ push-ups after a heavy bench press session negatively affect my progress?

I've been training for a little over 3 months now and have progressed to doing 145 lbs for 3 reps for 6 sets on the incline then 145 lbs for 3 reps for 6 sets on the flat at 138 lbs body weight, age 17. Been training Legs/Shoulders, Biceps/Back, and Chest/Triceps two times a week consistently for...

SNOWDOG947‎, 01-17-2020 08:30 PM
01-17-2020, 11:24 PM Go to last post
4 325

Would running this split be a waste of time?

Workout 1 Bench Press 5x5 Weighted Dips 3x8 Curls 3x10 Weighted chinups 5x5 Overhead press 3x5 Workout 2 Deadlift 3x5 Bodyweight Pullups 3x10

Isaiah2‎, 01-17-2020 08:36 AM
01-17-2020, 08:11 PM Go to last post
4 438

Anyone here run 5/3/1? Thinking about switching when my semester resumes.

For the past month or so, I have been running the Reddit PPL (which is similar to Coolcida's ppl but with 1 heavy set of deadlifts on one of the pull days + the rep ranges alternate between 5 and 8-12 for the bench and ohp). I have been making linear progress with this routine so far and have been...

Odifududix‎, 01-12-2020 01:29 PM
01-17-2020, 05:50 PM Go to last post
20 1,289

Am I doing bulking-cutting wrong?

I have been reading that you can gain muscle while cutting. I have been doing a push, pull, legs split for about a month and I am losing fat reasonably quickly but it doesn't seem like I'm developing muscle at all. I'm 5'9 and 73kg and workout 6 times a weak. I eat about 1500 clean Cal's a day...

Donnerss‎, 01-17-2020 04:42 PM
01-17-2020, 04:59 PM Go to last post
1 321

Question 30lb dumbbells

So its been a year since ive trained and i just got a pair of 30lb dumbbells, does anybody know any really good workouts that can help transform me in 100 day challenge and can i build muscle with just 30lbs?

saiyanFIT‎, 01-17-2020 07:34 AM
01-17-2020, 04:56 PM Go to last post
5 419

Thoughts on this 3x Total Body

I've been doing something similar to this for awhile now. My focus has mostly been on fitness/cutting and it's been good for me, however sometimes I feel like I'm leaving something on the table in terms of strength and developing my physique. I've done a 4 day split before in the past but I...

CCG821215‎, 01-16-2020 11:31 AM
01-17-2020, 03:09 PM Go to last post
6 519

Full body workout on consecutive days?

Hi guys, so I'm currently following a fully body workout (ICF 5x5) and my time to go the gym is a bit all over the place at the moment due to my work shifts randomly changing, it shouldn't last long but I wanted to ask if I workout 3x a week doing ICF 5x5, would it be possible to workout on say a...

GingeyBreadDev‎, 01-17-2020 05:47 AM
01-17-2020, 02:50 PM Go to last post
2 375

What is the best plyo program in order to jump higher?

Hey everyone I am about to start a plyometrics program in order to add as many inches possible to my vertical jump. I am training specifically for basketball and yes as cliche as this sounds I am trying to learn how to dunk. I've played basketball mostly casually for my entire life (never played...

AlecGaro‎, 09-06-2016 09:52 PM
01-17-2020, 02:05 PM Go to last post
11 2,243

Question iS mY WOrKoUT GoOd??

So I'm pretty de-trained. I did 5x5 for 7 months and then stopped for 8 months. Now I'm doing a slightly modified version of Allpro's routine. Here it be: Box Squat x 4 Bench Press x 4 Romanian Deadlift x 4 Overhead Press x 4 Bent Over Row x 4 Barbell Shrug x 4 Barbell Bicep Curl x 4...

bluesausage‎, 01-17-2020 01:00 PM
01-17-2020, 01:00 PM Go to last post
0 298

Is my workout good

My workout is like this Monday-push 1 Tuesday-pull 1 Wednesday-legs Thursday-push 2 Friday-pull 2 Push 1: Incline BB-4 sets Flat DB-3 sets Overhead DB press-4 sets

n8x2c8qgqgn‎, 01-14-2020 04:03 AM
2 Pages
1 2
01-17-2020, 12:55 PM Go to last post
33 1,663

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