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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
86 Pages
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02-19-2018, 01:37 PM Go to last post
2,565 584,527

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
172 Pages
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02-19-2018, 06:15 AM Go to last post
5,131 659,936

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
23 Pages
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02-19-2018, 03:39 AM Go to last post
668 221,145

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 209,581

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
21 Pages
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02-14-2018, 12:13 PM Go to last post
626 764,647

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
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04-19-2016, 01:44 PM Go to last post
10,927 1,698,953

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,727

Losing weight with weights

I’m pretty new to resistance training, I’ve been a half marathon runner for 5 years but due to injury I’ve not done anything in the last 12 months. I’m now looking to lose weight. Before I get deluged with comments about it, yes I know diet is important and I don’t have any concerns there. ...

AntiDoteAgain‎, Today 03:04 AM
6 74

Is it bad to work out every area every day?

I do a full body workout 3 times a week and rest days inbetween. Is it bad to do a full body workout every day? Because i'd like to go more often as i love the feeling of getting a pump. Cheers

TomFox95‎, Today 02:20 AM
Today, 03:13 AM Go to last post
6 83

1 set to failure or all set to failure!!!

Hey guys I would like to know those who doing 3set failures will get better results than those who doing just 1 set failure or there is no deference between them if there is which one do you suggest? Thanks

wolf098‎, Today 03:03 AM
1 50

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
5 Pages
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Today, 02:26 AM Go to last post
133 4,244

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 09:42 PM
7 Pages
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Today, 02:25 AM Go to last post
204 7,646

Thumbs up Is this okay?

I am 160lb,25 years old. I started working out 3.5months ago. I'm aiming for muscle building. There is my 5days split and related workouts that I do. Day 1: Back & Triceps >Deadlift (95kg for 5reps is my best till now) >Lat Pull Down >BB Rows >DB Rows >Cable Rows >T-bar Rows

Arnold1947‎, Yesterday 10:17 PM
4 67

how hard will it be for me to maintain my gains?

hey all, new user but long time lurker here. i have been lifting for awhile and have added a significant amount of muscle to my upper id like to focus more on my back and legs but i dont have enough time( i literally dont) to work everything each week so im wondering how hard itll be...

bobbybouche1501‎, Yesterday 06:50 PM
Today, 01:57 AM Go to last post
14 199

"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
230 Pages
1 2 3 4 5 ... 230
Today, 12:28 AM Go to last post
6,873 1,006,977

What do you think of this full body workout?

After trying out quite a few workout routines for the last 2 years (full body, Push/Pull/Legs, upper/lower body, etc.), I came up with the attached workout routine which is a 3-day ABA BAB full body workout with some serious focus on arms (as I am an ectomorph with skinny arms). What are your...

farfouille‎, Yesterday 06:19 AM
2 Pages
1 2
Yesterday, 11:25 PM Go to last post
35 484 "All Access" fee for workout plans?

Has anyone else seen this yet? Apparently it just came out today. If posted in the wrong section please move. Seems some of the content on here that was free will now cost 8.99 a month *or 89 a year* to access. So for those half way through a program they'll get cut off unless you pay...

necrologic‎, 11-16-2017 02:30 AM
3 Pages
1 2 3
Yesterday, 09:19 PM Go to last post
72 17,760

Seeking advice - Home Gym

Hello, My name is Mike, 27 years old, 61kg at 1.69m A bit about myself, In high school I took fencing lessons for around 6 years, I was fit, everything was perfect, until I dislocated my shoulder (three times) and had to go under for surgery. After one surgery, one 5-inch scar and a very long...

MirceaMike‎, Yesterday 01:17 AM
Yesterday, 09:12 PM Go to last post
2 135

How is my workout routine

5ft8 140 doing a full body routine three days a week been lifting for little over a year now so far I think I have went for 131-134 to 140. Not trying to power lift just tone out and gain muscle while getting into much better physical shape. I already see differences and I slowly increase the...

drako13‎, 02-18-2018 02:44 PM
Yesterday, 09:06 PM Go to last post
21 432

Smile Skinny help!

Hello all, I am new to the forums. I am 24 years old, 5',10''. My current is weight 145 lbs. I am by no means crazy skinny because I have a small frame, but skinnier then my liking. I need advice on packing on some pounds. Today I jumped into changing my diet, I am trying to eat about 2500 calories...

jwpcinders‎, Yesterday 11:35 AM
Yesterday, 08:59 PM Go to last post
5 99

Thoughts on this program? - Variation of Texas Method

Looking for people's thoughts on this program. It is a variation of Texas Method. 3 days a week of barbell lifting: Day 1: -5x5 Squat - 90% 5RM -5x5 Bench - 90% 5RM -1x5 Deadlift - 90% 5RM Day 2: -2x5 Squat - 80% of Day 1's weight -5x5 Press - 90% 5RM

bmetcalf25‎, Yesterday 05:02 PM
1 113

Rate My Workout

Let me know anything i should add to my workouts, I'm 20 years old I weigh 185-ish pounds, my main goal is to build lean muscle. Thanks to anyone willing to help!

corcaminy‎, Yesterday 05:16 PM
Yesterday, 05:39 PM Go to last post
3 81

Fierce5-Weight increase

How much weight should i increase for biceps,triceps,calves,abs per week? Im very weak at biceps and abs, i couldnt lift more weight this week than last week, which is 39lbs/biceps and 15 reps/ab curls

MrHandz‎, Yesterday 05:15 PM
Yesterday, 05:35 PM Go to last post
1 51

Smile Back at it.. finally.

What’s up y’all. My name is Daniel and I’m 22 years old. In light of the new year, and overall health I am looking to get back into the gym and live a better healthier lifestyle. I’m not new to working out or exercising but sort of fell of the trend after graduating high school in 2014. I...

63perezd‎, 02-19-2018 03:33 PM
Yesterday, 05:24 PM Go to last post
1 122

Question Help

Hey all, So I’m over in France for 5 months as a language assistant. I’m fully aware that I’m gonna deteriorate but I’m wondering other than core stuff, HIIT, and pull ups what can i do to slow that deterioration process (I have no access to a gym or équipement, and the only free time I have is...

AshenMango‎, 02-18-2018 12:39 PM
Yesterday, 05:18 PM Go to last post
1 207

Routine Critique

Updated my routine a bit. Thoughts on current layout? Mon- Back Squat - 3x5 Bench - 3x5

TxMRF‎, 02-18-2018 02:40 PM
Yesterday, 05:17 PM Go to last post
1 190

Share me the best beginner split program

Started to lift some weeks ago, and have used a fullbodyprogram, but i want a change - fullbody is nothing for me, like split alot more. Some recommendations? It has to be a 4 day program linnear progression program, on a beginner level. Would really appreaciate it lads.

legendoo‎, Yesterday 04:05 AM
Yesterday, 05:05 PM Go to last post
14 400

Please Help - Morbidly Obese and Terrible Gym

Hi Guys and Gals, So, long story short, I was in relatively good shape until college. However, there, I ended up having to medically withdraw and was hospitalized for some very serious medical issues. In that time, I underwent a number of surgeries and was given dozens of medications. These...

DeafOrangutan91‎, Yesterday 09:42 AM
Yesterday, 04:58 PM Go to last post
3 226

Advice and comments on my new workout plan.

So I’m starting to do a two a day workout program. So far I’m on the second day and I feel great. Not too tired or dead during my workouts and I feel myself getting stronger, maybe just in my mind but I put up more weight than I normally do during my shoulder workout. Let me know what you guys...

NickJL097‎, Yesterday 10:02 AM
Yesterday, 04:29 PM Go to last post
6 225

Is it healthy to do the Saitama Training Regime every single day?

For those who aren't into over powered anime's or just simply anime, Saitama (One Punch Man) achieved absolute strength by doing a specific regime every day. Now of course I know I won't get absolute strength from just doing so, I just want to well start working out. The Regime is : 100...

rodpa715‎, Yesterday 11:19 AM
Yesterday, 03:16 PM Go to last post
5 106

Is it okay to do skip the rest day in between on the P.H.A.T workout?

Im not exactly skipping it, im just changing it from place, instead of doing it on wednesday or in the middle of the week, rest both days on weekend, and do the full workout on the 5 days of the week?

Osiris95‎, Yesterday 12:55 PM
Yesterday, 01:55 PM Go to last post
4 124

When to Barbell vs Dumbbell (Fierce 5)

Hi guys, I've been using Fierce 5's programs for the past year or so, and after seeing some solid gains but feeling bored/plateauing on the novice program I decided to switch to the ULUL intermediate program. Been following it for ~2months now. Yesterday I was forced to use dumbbells for my...

Metrosh‎, Yesterday 08:30 AM
Yesterday, 01:15 PM Go to last post
1 138

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