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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 07:55 AM
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Today, 01:19 PM Go to last post
846 403,407

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 08:53 AM
226 Pages
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6,754 877,680

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
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2,830 708,148

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
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01-10-2019, 07:51 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 12:51 PM
23 Pages
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12-24-2018, 12:00 PM Go to last post
661 898,799

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 4,634

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
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11-19-2018, 08:39 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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
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Angry doing every exercise until faliure is bad????

hello beautiful people.... i am a skinny lad, who was into karate for 3 years and took a break for 2 years and now got into gym and am into it since 7 months....we had a culture of hitting until acute faliure and thats the only way i can leave gym satisfied and thats what i heard Arnold say...

sabishaw‎, Yesterday 08:52 AM
17 414

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 11:58 PM
2 Pages
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Opinions on my workout plan

Hi all what you think of my workout plan? I go to the gym 3 days a week, 38 yo, 170cm, 70 kg BMI around 17% thanks! Been working out for a 1,5 year now...did some 4-5 years long ago now starting again... For all exercises I do 4x8 and some weeks reverse pyramid. Plan A Deadlift Squat Bench...

Nykk2077‎, Today 12:37 PM
Today, 01:10 PM Go to last post
1 45

Smile help please to gain weight

Hi Friends I calculated my BMI in this website 'qyo weight' and I get 17.4 underweight I need to gain 10kg for perfect weight, so how much time I need for that? and how can I do that? thank you

yssnbh‎, Today 12:30 PM
1 39

Smile Been Working Out Inconsistently - Looking to Follow Plan

I'm 23, 5'10", and weigh around 160-165 lbs. I've been working out for the past 4 years or so with a fairly inconsistent regiment. I'd follow random workout plans I'd find online for the most part but I'd take breaks fairly regularly and diminish most of the gains that I'd get before starting to...

Magleby‎, Today 12:39 PM
Today, 12:58 PM Go to last post
1 49

Post Can I/Should I Bulk?

I’ve been training and cutting to lose fat for about 5 months and am looking to add some muscle now. I’m 29 years old, 6’0”, 186 lbs, and my bf% I think is around 18 - 20%. I apparently can’t post a picture yet because I don’t have a high enough post count. What do you guys think?, if...

LedHead89‎, Today 12:27 PM
Today, 12:27 PM Go to last post
0 21

Does my workout plan lack in some areas?

I have no idea where I found this workout plan but I did it briefly in the summer (to stay somewhat strong) and really enjoyed it. As I start to lift more seriously and getting my bulk diet sorted, I'm leaning towards the fact that it may not be hitting some muscles or just a lack of volume...

ayyrobb‎, Yesterday 04:26 PM
Today, 12:17 PM Go to last post
5 134

Workout to combind with Fierce 5?

Is there any weight workout I can combind with the Fierce 5 full body workout? I’m bored :P and hate cardio

Rexify‎, Yesterday 07:56 AM
6 217

How to gain weight with fast metabolism?

Hello, I’m 16 Turing 17 pretty soon. Im 174/175 cm and I weigh 55kg, I’m pretty thin. My upper arm is thinner than my forearm and I have a thigh gap. I’d like to increase my weight to 65~70 kg at least. I always eat quite a lot but my metabolism is pretty fast so gaining weight is really difficult...

pinklord‎, Today 08:30 AM
Today, 10:50 AM Go to last post
5 115

Smile Will This Workout Routine Work?

I am 17 and have been going to the gym for 2 weeks just doing unplanned workouts every second day. But my muscles dont get sore anymore so I asked my soccer friend who started working out 4 months ago for his workout plan and this is what he gave me. Me and him both played soccer since 5 and...

NightShade759‎, Today 02:55 AM
Today, 10:47 AM Go to last post
4 191

Best workout for bad knee?

Hello Everyone, recently I had just started exercising, and I do not think I was doing it correctly, because I soon experienced pain in my left leg, directly above the knee, around the Patellar Tendon (I believe it's called?) I tried to go to a professional about the issue, but to avoid a sob story...

ShounenGirl‎, Today 08:56 AM
Today, 09:49 AM Go to last post
4 120

Question PPL 6 Days & U/L 4 day Split Volume Check

Hello Guys! I made a post a 2-3 days ago concerned about PPL splits frequency being too much for me. I've always done High Volume routines but when I switched to my PPL I think I hugely underestimated how hard Frequency and Volume can be together The problem with my current PPL or LPP rather...

Samskihero‎, Yesterday 02:37 PM
Today, 06:45 AM Go to last post
3 179

Post Can you recommend me a two days beginner strength workout?

I am going to do it like this, train rest rest train rest rest rest train rest rest train rest rest rest train rest rest tra... It makes 2 days a week. Can i do stronglifts 5x5 like this? If no, what program should i use? If yes, is 5x5 two days enough to "hit every muscle 2-3 times a week"?

xsades2‎, Yesterday 09:23 AM
11 349

Looking for a good intermediate workout program.

Hi I have been training for about 2 and a half years now with my goal being to just add size but the first one and a half years were only two to three day a week workouts with mild to low intensity and I wasn't really committed. But in the last year I ramped up the intensity and have been going 5...

StumpingIron‎, Yesterday 01:39 AM
6 371

Help for an athletic workout program based on strength/hypertrophy?

I play basketball for a local club here in my city, and as a 5'9 undersized guard, i need to gain both strength and muscle mass. I dont need speed/agility/conditioning work since I already do that during team practices 5 times a week. I want this program to be focused only on strength and...

guidogv22‎, Yesterday 08:11 PM
Yesterday, 08:43 PM Go to last post
3 168

What do I do after I plateau on madcow 5x5

Just plateaud on madcow 5x5, hit my squat and row top sets but just barely missed my fifth rep on bench (was having a bad day tbh) what do I do now? Do I continue my bench or do I have to re do it again next Monday even though I know I can hit it? Do I do the same max I did last week or the one my...

Mattlehmn‎, Yesterday 07:55 PM
Yesterday, 08:16 PM Go to last post
1 133

Books to learn the whys of specific exercises to conjure up my own workout program?

Hey guys. So right now I plan on getting back into working out soon, all at home, and doing different types of exercises involving yoga, resistance, pilates, qigong, weight training (with dumbbells), and bodyweight workouts. 3 days a week for a few months, then 5 days a week later on. Just a low...

Holistic4Health‎, Yesterday 02:09 PM
Yesterday, 07:54 PM Go to last post
2 156

Cycling and Strength Training/Bodybuilding

Looking for some advice; I was strength/weight training 5 sessions per week with minimal cardio and 3 months ago I introduced commuting to and from work each day (24km/15mi each way). Since my commute, I have had to reduce by strength/weight training to around 2 sessions per week. I like...

petrides‎, Yesterday 05:28 PM
Yesterday, 07:17 PM Go to last post
6 170

Question Fierce 5 - Help/advice needed - Noob questions

Bulk or cut? Hey, first let me say i'm completely new to lifting and this will be the first time ive got off my arse to do something active in a long time, im 20 years old 5 foot 8 and weigh about 138 lbs (morning weight). The only issue is im skinny fat rather than just skinny and was wondering...

MarsToSirius‎, Yesterday 04:03 PM
Yesterday, 07:16 PM Go to last post
2 138

Advice on Workout Plan

Hey y'all, Need some advice on a new workout plan. I have been doing my first bulk since end of November (so roughly 2 months) but am unsure about my workout program. Some background --> started bulk at 151 lbs (skinny and in solid shape). I decided I wanted to put on muscle because I felt...

SushiGodd‎, Yesterday 01:35 PM
Yesterday, 06:44 PM Go to last post
3 163

Post I made this workout program what you think? It is a little long

First let me explain what I call a pyramid. For a push up something like this: 1 push up, stay in plank for 5 seconds, 1 than 2 push ups stay in plank, keep going up to like 6 than when you hit 6 go back down to 0 6 is main number, just square it and you get the amount you did. The thing to...

cdecde00‎, Yesterday 02:41 PM
Yesterday, 05:55 PM Go to last post
6 296

Definite muscle atrophy/Steinerism

Hi guys, I've had this problem for quite some time now and I could go into crazy details and whatnot (I'm still working on collecting information and obtaining pictures from my childhood). I was never a big gymgoer until college (age 19 or so). I've played hockey almost my whole life up until...

xyeLz‎, Yesterday 02:54 PM
Yesterday, 05:49 PM Go to last post
2 222

Need Help with Workout Programme

Hi, I recently stopped rowing after 3 years, in which we did between 12-18 hours of training a week, 2-3 of which being weight training, and have started trying to bulk up . However, I have encountered a couple of problems. 1. As soon as I go in a caloric surplus, I instantly gain fat (never used...

HaramzaBamza‎, Yesterday 02:30 PM
Yesterday, 02:30 PM Go to last post
0 93

Workout program dumbells only

Hi! Im working out at home and need a workout program. I only have access to dumbells and a adjustable incline bench. I have a pair of 65pound dumbells at the moment but will buy more plates for them when i get stronger. I want to workout 5x week. Thanks in advance!

coltcoltcolt‎, Yesterday 12:30 PM
Yesterday, 12:30 PM Go to last post
0 114

How to get rid of Big Legs?

I've had this problem my whole life. I have always had unusually large legs, especially for my build. I don't have fat legs, and I know most people would probably prefer bigger, more muscular legs compared to chicken legs, but my problem is that they make me seem much shorter than I am. I'm 5'8, so...

sheerwill20‎, 01-14-2019 12:32 AM
Yesterday, 12:22 PM Go to last post
11 396

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