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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
93 Pages
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2,778 671,407

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
208 Pages
1 2 3 4 5 ... 208
09-22-2018, 01:55 PM Go to last post
6,221 809,128

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
22 Pages
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09-18-2018, 08:16 AM Go to last post
650 858,872

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
27 Pages
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09-18-2018, 12:58 AM Go to last post
798 347,482

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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536 297,046

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
09-05-2018, 05:24 AM Go to last post
44 37,509

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 1,905,402

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 65,422

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 11:50 AM
9 Pages
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Today, 05:45 PM Go to last post
254 23,985

Why do my presses suck so bad?

Im 6'2" 240lbs and all of my lifts are progressing except bench press and OHP. I squat 5x4 @375, deadlift 5x4 @ 475-500, bent over row 5x8 @ 245, yet my bench is stalled at 5x4 @ 225 and OHP 5x4 @135. My presses have been stalled for like a month. I am doing ivysaurs beginner program 448. I...

bsrkoacar‎, Today 05:45 PM
Today, 05:45 PM Go to last post
0 12

Am I OverTraining?

Ok so I started training 10 months ago, I started at 4 hours a day doing one body part a day for 3 hours, Then I decided I wanted to do 4 hours a day doing two body parts. Currently I am training 2 body parts a day at 3 n half hours a day. I dont follow a specific exercise plan or anything but I...

arkentera‎, Today 11:07 AM
16 213

Good program but need to update

I think it is a good program, but I've been doing it for a couple of months so I think it's time to change. Can anybody share something similar? Monday Chest: Flat bench barbell press Incline bench barbell press Incline bench dumbell flyes Cable crossovers

dumont1‎, Today 09:30 AM
3 122

Gained fat on face and tummy

Hi Guys, I have been taking carbs, protein and have put on size.. i never did any cardio and just do weight lifting. I have put on size etc... i have a serious issue where my tummy has come out and my put on so much fat on my face... Can you recomend what excercises i should now do ? to take it...

ughias‎, Today 05:21 AM
Today, 04:47 PM Go to last post
2 132

Looking at Building Mass and Strength *Advice - New*

First post here. I am 6"4 185 lbs (in the morning). I use to be skinny fat but am currently phasing out of it. I have recently got into working out and I love it. I am itching to get to the gym everyday, and sometimes go as much as 2 times a day, usually with the second time being a cardio...

ktsbc‎, Today 01:29 PM
3 118

Unsure if I should keep cutting or start bulking again - please help

I’ve been training for a few years now - usually aiming to get bigger, I had a nice peak and then I just gained too much fat in the stomach area. So I decided to cut - been on a cut for almost 3 months. Lost about 10 pounds. Tried to keep protein high but still seems like I’ve lost a lot of...

dcv1‎, Today 01:21 PM
Today, 04:01 PM Go to last post
3 105

"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
251 Pages
1 2 3 4 5 ... 251
Today, 03:58 PM Go to last post
7,517 1,190,419

Arrow Chest Workout for Beginners

Here is the workout to get your chest pumped: A qucik wrist warm up 3 sets of 12 reps wide push ups 4 sets of dips for chest Set 1 - 10 reps Set 2 and 3 - 12 reps Set 4 - 10 reps 3 sets of 10 reps declined push ups 3 sets of 10 reps push ups

StrongCali‎, Today 04:58 AM
Today, 03:13 PM Go to last post
7 179

Am I lifting too much?

I've been lifting pretty seriously since March, about 6 days a week. I've made some alright size gains but have barely moved in weight. I think a good part of that is that I don't eat enough, but I'm also wondering about my routine. I feel like I may be doing too many lifts but I'm not sure if...

zipcola‎, Yesterday 05:58 PM
Today, 03:11 PM Go to last post
10 281

Why is starting light on a new program is so important ?

Hey i just started Fierce 5 Intermediate Upper Lower routine. People told me to start light so i did, i did 5 rep but it feels i could do 9 ,10. So i wonder why does starting light on a intermediate program is necesarry? And should i eat on calorie surplus on this stage ?

felsoo1‎, Today 12:22 PM
5 141

New but not New to working out

Hi, I am new, but not new to working out. I would like you all to give me suggestions on what program I should do cause I am too lazy to read the sticky section.....Plus, I may or may not even listen to any of what you suggest.... AND GO..... :D :D :D

Squid24‎, 09-18-2018 02:59 AM
29 893


No smart ass remarks please! Just want to know what type of workout program and diet required for Mayweather physique? I’m of his exact same stature, that’s why.

TrumpMoney3g‎, Yesterday 04:57 PM
6 291

Lightbulb workout plan

This is far fetched and I may make myself look like a complete and utter fool but I need some input and advice. background: so I am a small person I suppose. 64" and floating around 155lbs. I wrestled for a long time and am currently in the Army. I have around 9-10% bf. I am in decent physical...

qsmith3741‎, Yesterday 08:22 PM
Today, 12:51 PM Go to last post
6 202

Switching to a Hypertrophy focused Program

Hello Guys, Im 18 years old, about 5'11" and 176 pounds. I was actually around 133 pounds before I started lifting around 1 year ago. At first I was doing a Full Body Routine and after 6 months of doing that, I‘ve came across the Fierce 5 program, which I‘ve been doing for 5 months now. Here is...

Nihori‎, 08-24-2018 09:00 PM
Today, 09:26 AM Go to last post
8 513

Unhappy Routine

I decided to change my routine from a strength based one to a more mixed one/ lower/upper, its the candito program. I've been using icf for a few months and I've seen great strength gains but not as much on the hypertrophy side, specifically my chest is lacking. So I'm wondering if this...

gzumafia‎, Today 08:57 AM
Today, 08:57 AM Go to last post
0 96

Strength & Hypertrophy - Critique This Routine(s)

Hi Guys, As a novice my trainer put me on a bro-split & I have the feeling there’s still a lot of strength to be gained. However, I want to keep the volume on assistance lifts high as a means of preserving muscle / keeping up the workload. So, I want to experiment with 3x5 on the compound lifts...

DutchTeamUltra‎, 09-22-2018 02:44 PM
8 344

All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 12:00 PM
52 Pages
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1,539 549,537

How does my routine look? Any help appreciated!

Started lifting February 2018 and finally feeling comfortable performing the majority of my lifts. I’ve followed a few different programs but had criticisms of each. I cut out the parts I didn’t like and added the parts that I did, but with limited experience I just wanted to see if this is...

codywood8‎, Today 08:25 AM
Today, 08:25 AM Go to last post
0 99

Fierce 5 upper lower questions

Hi I will start doing fierce 5 intermediate upper lower routine but i have some questions about the program: 1- it says increase 1 rep next week and increase the weight other week but what if i fail to add 1 rep ? lets say i did 3x5, next week i only able to get 6 rep on my first set...

felsoo1‎, Today 12:47 AM
Today, 08:14 AM Go to last post
9 291

Moved: Any help would be appreciated...

CenTexDD‎, Today 07:47 AM
Today, 07:47 AM Go to last post
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Viking BB Legs/Pull/Push

Been running Vikings Bare Bones Upper/Lower while cutting for a few months now and have found it to be a great plan. Im now wanting to add a few more workout days a week out of personal preference/wanting to be more active in general and because it works better for my schedule. I really like the...

Gator1212‎, Yesterday 03:38 PM
Today, 07:26 AM Go to last post
2 152

Push/pull with limitations

I've made a push/pull program, which also include abs, shoulders and legs in it. But I've been hit with a pretty severe back injury only a few weeks ago and now I have some limitations for what exercises I can do (as told by my physiotherapist). - No flexion of the spine or movements which are...

Jits90‎, Today 05:51 AM
1 132

should I alternate chest and back exercises?s

Hey guys, recently started one of the torso/limbs split, here's torso day: bench 3x5 row 3x5 incline bench 3x8 pull up 3x8 side raises 3x10 facepulls 3x10

sugar69‎, Today 12:59 AM
Today, 06:58 AM Go to last post
6 208

Candito LP

Hey, is the candito lp strenght/control good for aesthetics wise? I care about strenght alot but i also wanna look good (not like SS fat flob). So does this have enough chest/back volume for growth or should i go for the hypertrphy one, at the moment im on nSuns LP Maxes S/B/D...

bassbb‎, 09-21-2018 11:17 AM
Today, 06:31 AM Go to last post
7 481

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