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Forum: Workout Programs

What workout is best for your goal?

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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 01:07 PM
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Yesterday, 08:07 PM Go to last post
2,863 728,861

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
236 Pages
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Yesterday, 04:45 AM Go to last post
7,063 919,850

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
30 Pages
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03-20-2019, 12:37 PM Go to last post
872 434,740

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
21 Pages
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03-11-2019, 02:59 PM Go to last post
604 360,185

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
03-07-2019, 08:21 PM Go to last post
50 67,958

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
23 Pages
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02-18-2019, 04:06 AM Go to last post
665 919,122

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 8,973

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 2,066,621

4 day Body recomp

Please give thoughts and advice on this program I have put together. Most body recomp workouts I've came across are 3 days but I like to train 4 days a week minimum. I will be eating a low carb diet just below maintenance calories to try lose body fat whilst maintaining strength and mass. I will...

Tommyzoom‎, Today 04:56 AM
Today, 04:56 AM Go to last post
0 5

Will I lose strength going on a dumbell only program?

I have a decent amount of muscle imbalances where my right bicep and tricep is stronger, which has affected other exercises like bench press where I see the left side of my chest getting bigger due to my right side not getting enough activation (due to tricep taking over). I’m debating going on...

ElliotPWR‎, 03-23-2019 04:07 PM
Today, 04:42 AM Go to last post
9 235


So I have a strength day and a hypertrophy day for squats in my program. Would it be ok to use low bar for the strength day and high for hypertrophy? Or should I stick to one form?

reignman76‎, 03-23-2019 10:18 PM
Today, 04:20 AM Go to last post
28 513

Full body workout Mon/Thur/Sat?

I'm a self employed HGV driver and my employer of the past few months often ask me to cover the 3am shift having finished at 6pm the previous day. As this only leaves 9 hours to get home, eat, sleep, and get back to work I often have to bump my evening workout till the next afternoon. I'm...

Broomshtick‎, 03-21-2019 03:10 PM
13 482

Need help/advice for my own program

Former Strong dude, not really interested in being strong, kinda want a routine that doesn't affect daily manual work and other sports like boxing. Trying to make a routine that doesn't affect too much and isnt obsessive, but that gets the job done. What you think. I'm not a noob, my best lift is...

BigAl420‎, Yesterday 05:10 PM
Today, 03:11 AM Go to last post
4 135

Extra sets - better to wait or split days

Some explanation: I live in a relatively small town, unfortunately far from my gym. This means I need to rely on ridesharing in order to travel between workouts and home; something which has become rather trying of late. The driver has taken to arriving about 15-20 minutes late, which is...

Eldritch1412‎, Yesterday 10:12 AM
2 116

Modified Arnold's Golden 6 for a cut?

I've been running a 6x per week PPL for 11 weeks. I'm on a cut and I'm finding it harder and harder to get to the gym 6 days a week. I just don't have the energy to recover anymore as I get deeper into the cut, I'm busy with work and school (especially on Tuesday’s and Thursday’s), and it's getting...

Cookiepizza54‎, 03-23-2019 03:40 PM
3 207

Talking Opinions on program please?

My goal is to continue building strenght and build muscle, I quit stronglifts because of the lack of hypertrophy. Information about myself: Height 5.9 Weight 155 Goal: Build muscle and gain strenght.

Makkavelii‎, Yesterday 07:26 AM
Yesterday, 08:21 PM Go to last post
1 121

Opinions on my P/P/L routine ?

Push: Incline Bench 3x5 OHP 3x5 DB Flat Bench 3x8-10 DB Side Lateral Raises 3x10-15 Tricep Pushdowns 3x10-15 DB Overhead Extension 3x8-10 Cable (Or DB) Chest Flyes 3x8-12 Pull:

themanth3myth‎, Yesterday 01:55 PM
Yesterday, 08:03 PM Go to last post
1 116

Looking for strength program - weak af

Hello, I've been training on and off for 2 years , right now I've been training for about 6 months doing AB split . I was able to get from 83 kg --> 94 kg (my height is 191 cm) and get good body results in my opinion as i basically started from 0 and very skinny. BUT for my size my strength...

1tay‎, 03-23-2019 01:45 AM
Yesterday, 06:53 PM Go to last post
10 307

Finding a personal trainer in my area/online in 2019

I tried looking up craigslist but the people there were for generic fitness, even boxing and I have no idea how good they are. So what resource do you use? What is a good resource to find a professional for starting weight training?

lookin03820‎, Yesterday 06:27 PM
Yesterday, 06:46 PM Go to last post
1 61

How do you evaluate your strength in percentile of population?

Like IQ is for the brain. One link that I found was I don't know how good it is. Do you have any reliable tests, links?

lookin03820‎, Yesterday 07:23 AM
Yesterday, 03:40 PM Go to last post
9 202

Talking I need a 21- day ****ing killer workout plan

I’m 155 pounds - 70ish kg 5”7 - 170 ish cm tall I’ve been swimming and been occupied with a lot of **** lately and only hitting the gym twice a week, holidays are coming up and I’m wanting to completely **** myself over with training, as I haven’t gotten any gains for the past few months I’m...

MRPOO9099‎, Yesterday 06:22 AM
Yesterday, 03:36 PM Go to last post
6 219

Squat first or last on leg day?

I've been lurking on here for a long time but this is a question that I havent really found an answer to. So before ya'll dismiss it please read. I've been doing squats first on leg day for about 3 years now. And well it was getting old. So I tried a new workout essentially: leg extensions x...

sweetgsx‎, 04-01-2010 07:25 PM
Yesterday, 02:23 PM Go to last post
23 20,481

Opinions about my numbers & routine

I'm 15, been lifting for around 8 months, started very very skinny, and sadly, from lack of knowledge I've been sticking to bro splits for 5 months. Recently I started doing chest/shoulders/triceps/calves on one day and back/biceps/quads/hamstrings on another day, 4 times per week. It turns out...

BetaMale9‎, Yesterday 01:59 PM
Yesterday, 02:17 PM Go to last post
1 106

I need a new LEG DAY workout

I've been doing the following workout on my leg day but it's taking too long to complete (1h45mins). Can you modify it for me? I want it to hit every muscle in legs (quads, hamstrings and glutes). (Ps. I have another leg day during the week where I focus on glutes) Here's my current leg day...

content1234‎, Yesterday 12:39 PM
Yesterday, 01:01 PM Go to last post
1 108

I never get sore after workouts

Is it a bad thing that I rarely expierience soreness after workouts? I have tried increasing and decreasing and no matter what I get minimal soreness, despite never icing the muscles.

kenneyj889‎, Yesterday 11:36 AM
Yesterday, 11:38 AM Go to last post
1 134

Unhappy RE: Viking Bare Bones Series Bench Progression

I Have been following this program for about 3 months now and my strength has increased alot and have gained about 2kgs. But the past 2 1/2 weeks my bench press progress has not increased. I do 10,9,7,6 sets and i cannot complete the last set of 6 adding 5lb. (I use spotter only for the last set...

Ram132G‎, Yesterday 10:53 AM
Yesterday, 10:53 AM Go to last post
0 113

Help with Workout Routine

I've been out of the gym for awhile. Having trouble finding time to go. I'd like to use the below routine to get back into lifting. The workouts are 45 mins long 3 days a week which I should be able to find time for. So my question is I would like to add deadlifts to the routine. Where could...

OneTimeAround‎, Yesterday 09:09 AM
Yesterday, 10:26 AM Go to last post
8 123

5/3/1 Triumvirate or Guaranteed Muscle Mass?

Hey everyone, I've been on 5/3/1 for about three months and have made some terrific gains in strength! My dead-lift went from 390-425 and I'm so proud of it! My overhead press also went from 140-170. Despite all these strength gains, I have not gained any muscle and I remain at 175lbs. I was...

RecoomeKick‎, Yesterday 08:55 AM
Yesterday, 09:40 AM Go to last post
1 123

Help me modify my workout (shorten, isolate)

Goal: My current workout as highlighted below is long and ineffective. I need to shorten it a bit and make it harder. I never complete it because I leave one or two exercises and I don't even feel that I worked out an hour later. I would like to choose exercises that isolate the muscles (not...

lookin03820‎, 03-23-2019 08:00 PM
Yesterday, 07:20 AM Go to last post
6 181

How good are Scott Herman's workout programs on

I am currently on AX2 right now, but after that, I am thinking about trying out the programs on Muscular Strength. I've been following ScottHermanFitness on youtube and subscribed to him for quite some time and this dude really knows his **** and for a natural, he looks amazing. I was wondering if...

JoeyCentral‎, 03-23-2019 08:13 PM
Yesterday, 06:50 AM Go to last post
3 225

My Strength Workout...

Hi guys, could you please help me improve my strength workout? Beacuse I personally don't like it as much as I should... Thank you. Day 1: Chest and Biceps Barbell bench press 5x3 (90%) Incline dumbbell flyes 3x8 Incline barbell bench press Pyramidal 10-8-6-4 Cable...

Ory9806‎, Yesterday 06:48 AM
Yesterday, 06:48 AM Go to last post
0 109

Resistance band only workout program

Is there a good one out there for someone without any experience of weights to start with? Could I take the Fierce5 dumbbell workout and swap out to resistance band versions? Forgive me I did ask a version of this in the over 35 section but have had no reply. Thanks

Andbob344‎, Yesterday 03:24 AM
Yesterday, 03:24 AM Go to last post
0 94

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
5 Pages
1 2 3 4 5
03-23-2019, 11:26 PM Go to last post
147 8,869

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