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Forum: Workout Programs

What workout is best for your goal?

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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
24 Pages
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Yesterday, 06:56 PM Go to last post
711 272,640

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
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2,675 621,639

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
184 Pages
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Yesterday, 01:39 PM Go to last post
5,493 719,387

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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Yesterday, 07:29 AM Go to last post
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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
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630 804,160

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
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04-12-2018, 12:55 AM Go to last post
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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 1,784,274

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 57,164

Increase bench while recomping ?

Right now I’m doing fierce 5 and I’m liking it my strength is going up in pretty much everything but I feel like bench press is the only thing lacking one week I can do 160 for 3x5 and the next I have to drop it I have been going to the gym for a couple months now I’m a newbi. Any tips that will...

bojanglez34‎, 05-16-2018 06:08 PM
11 415

Is this workout good?

Week 1-2 --------------------------------------- Week 3-4------------------------------------- Week 5-6----------------------------Week 7-8 -----------------------Lifting tempo-Rest Monday Squat 5x5 10RM----- 3-3-1-0-------3'----------Squat 6x4 8RM----3-3-1-0----2'30''---------- Squat 7x3...

Niahz‎, 05-20-2018 10:15 AM
Today, 02:48 AM Go to last post
2 154

Shortening session duration of fullbody workout routine

Hi everyone, I really hope you can help me out here :) I recenetly started working out again, and I threw together some exercsies to form a fullbody routine. My issue is that with my current program I am in the gym almost 1 hour 45 min to 2 hours before I am done. I am wondering if I can cut...

GrindingAway‎, Yesterday 11:55 PM
Today, 02:37 AM Go to last post
1 69

Help with 5-day split program with chest emphasis

Can’t post link but if you google “Build Your Best Chest With Two Workouts A Week!” By Scott Herman you’ll find the workout on I’m a fan of this 5-day split as I want to emphasize chest-building. One thing that’s missing is specific workouts to do on non-chest days. Was...

edwardwwen‎, Yesterday 10:53 PM
Today, 02:34 AM Go to last post
4 103


I am recently starting to workout. A little about me: I am 6'1 and 140 lb. I am 21. What is the best workout routine for me to bulk up to 170?

ProteinKinase‎, Today 12:44 AM
Today, 02:22 AM Go to last post
2 80

Female, Unhappy with Current Physique, Looking for Advice

I am new to this forum, but I browse it quite frequently. I have been lifting for four years now. I am 5'1'' and weigh around 110 pounds. I can squat about 145 for 15 reps and can do 10 pull-ups, just to give a general idea of my lifts. I started off lifting for aesthetic purposes and I feel like I...

holly1717‎, Yesterday 05:36 PM
Today, 02:20 AM Go to last post
8 261

Would this work for a beginner or too much volume

Can you guys let me know how this program looks I’m a beginner mainly going for aesthetics but added in strength work of course, let me know if you think I should add in any changes Day 1 (upper) Incline bench 3x6 Yates row 3x6 Military press 3x6 Pec deck 3x8 Wide grip lat Pulldown 4x10...

bdavis94‎, Yesterday 06:52 PM
3 105

recommendations for a workout program?

Hi, I'm 29 years old and I just started following a Kayla Itsines program. I like it because I just have to put it on YouTube and I already have a set program 3x a day (for example, week 1 day 1, week 1 day 2, etc...). It also doesn't require me to go to a gym. I just need my dumbbells. My...

zirkel‎, Yesterday 11:21 PM
Today, 12:58 AM Go to last post
2 90

What routine should I follow?

Short version: MAIN GOAL: Size Gym availability: 3-4 days a week Personal info: male 16 yo 135lb with seven months of unstructured training (Weightlifting class at school and variation of non-consistent bro splits and upper/lower splits at the gym. Long version:

MyWeightsAndI‎, Yesterday 08:47 PM
1 87

The Best Science-Based Workout | 4 day split by me

I created my own workout based on a lot of scientific research on what exercises are best suited for every single important muscle of the human body. I have been running it for a few weeks now and I am really satisfied with it. I thought I would share it here and would like some inputs from you...

BotoX888‎, 05-19-2018 10:05 AM
2 Pages
1 2
Today, 12:13 AM Go to last post
47 1,224

Exclamation Rate my back workout

I feel like I've stalled on my back and biceps. This is my workout. Seated rows 3 sets of 8 1 set of 10 of 1 of 12 for all of these High row T-bar row DY row 4 sets 10 reps wide grip pull down 4 sets 10 reps close grip pull down 3x 10 preacher curls

ngloading‎, Yesterday 04:03 PM
Yesterday, 11:59 PM Go to last post
5 153

"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
243 Pages
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Yesterday, 11:43 PM Go to last post
7,271 1,093,029

Should I switch to an intermediate program?

Hey all, I'm currently conflicted on whether or not I should switch to an intermediate program. I am 5'7" and 165 lb, my maxes are bench 225, squat 265, deadlift 345. I'm still able to make linear progress on my lower body lifts however my upper body lifts have been regressing. I don't really...

iwannagetcocked‎, Yesterday 03:31 PM
Yesterday, 09:44 PM Go to last post
2 174


I am a wrestler, and boy have I come a long way since I have started. I have been eating very healthy, training hard, and sleeping a lot. I’ve been losing weight for about 6 months now and I was wanting advice of how to maintain muscle and lose body fat. I need to be under a certain weight (126) so...

viigi‎, Yesterday 08:39 PM
Yesterday, 08:49 PM Go to last post
2 67

Question Fierce 5: switching to upper/lower or not? What else?

Hi all, after 13 months of beginner program, I decided to switch. I was sticking to it after all this time because 3 days per week was ideal (I also play volleyball twice per week). Now I'm approaching the end of the season so I should have more time for lifting. Moreover, full body sessions were...

FallingBridge‎, Yesterday 11:53 AM
Yesterday, 06:40 PM Go to last post
1 129

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
15 Pages
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Yesterday, 06:30 PM Go to last post
436 29,530

Which home gym workout program is the best for me

I can only afford in building my home gym using only these equipment like adjustable dumbbells, adjustable bench press and pull up bar. Is there a workout program that would help me get ripped and gain lean muscle mass.

dhockey43‎, Yesterday 05:38 PM
Yesterday, 06:22 PM Go to last post
3 136

Kickboxing is getting in the way of my program.

I am a 16 year old guy who has been working out in the gym for about 7 months. I have gained a lot of muscle but I have started with kickboxing, 1 hour and 30 min 2x a week (Tuesdays and Thursdays). When I first started kickboxing I changed my plan to full upper body twice a week plus leg day once...

Puspernille‎, Yesterday 10:59 AM
Yesterday, 06:04 PM Go to last post
1 100

Bodyweight workout routine for mass?

I had to cancel my Gym Membership for financial reasons, so i joined a Muay Thai Fight gym instead. I need to gain a few pounds to be in mu desired weight class (im 5'11 around 122lbs, trying to be around 135) i wanted to know if its possible to gain lean mass through bodyweight workouts twice a...

Purplemoongoose‎, 05-20-2018 02:37 PM
Yesterday, 03:45 PM Go to last post
3 191

Need new routine

Hi all For years I've been doing a basic upper body split which consisted of: Monday: Chest Tue: Back

oliramsay‎, 05-20-2018 06:50 AM
Yesterday, 03:00 PM Go to last post
14 284

Smile Intro and request for guidance.

Good morning! I've had an account for a couple years now and have made a few not so great attempts to get into better shape without much success. There have been some major changes on my body in the last 8 months and now I'm really trying improve my strength and body image. I'm 46 years old and...

danh72‎, 05-14-2018 11:36 AM
Yesterday, 02:30 PM Go to last post
5 208

Cutting on Fierce 5 program?

I’m at or just above 15% bf and want to cut. I bulked on the program a while back and made some nice strength gains. Now, after not lifting and not eating right for a few months, I want to hop back on this program but instead cut this time. Should progression still be the same? I.e. should I...

LieutenantDan95‎, Yesterday 02:04 PM
Yesterday, 02:20 PM Go to last post
2 156

Full Body Workout Every Other Day?

Is it safe to do a full body workout every other day? I only have limited days I can get to the gym, and latley instead of doing upperbody or lowerbody I just do full body strenth workouts. I am trying to gain as much as I can without getting fat.

Telso‎, Yesterday 10:47 AM
Yesterday, 12:45 PM Go to last post
1 74

Question Workout programs which do not require 2.5lbs or 5lbs plates?

Most workout programs I came across require you to add 5lbs a week to your lift, however, the gym I go to does not have 2.5lbs or 5lbs plates. The smallest weights which my gym has is 2.5kg plates which is 5.5lbs, however, they are very difficult to find as there's only a few of them running...

BigRoyMer‎, Yesterday 11:39 AM
Yesterday, 12:38 PM Go to last post
2 139

Workout program online scams. Naming and shaming bodybuilder scammers

Hello to everyone, I will in time introduce more of myself, just for the moment I think it best for the sake of public interest and desperate people shopping for online workout programs, only to be dissapontingly be scammed out of their hard earned money. Not enough the desperation to get fit and...

Hillbrowman‎, Yesterday 09:32 AM
Yesterday, 11:56 AM Go to last post
2 162

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