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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
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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
17 2,514

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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03-21-2018, 05:09 PM Go to last post
2,607 598,677

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
175 Pages
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03-21-2018, 02:15 PM Go to last post
5,226 681,116

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
17 Pages
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03-19-2018, 07:14 PM Go to last post
503 222,404

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 779,540

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 1,728,672

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 54,254

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
11 Pages
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Today, 10:04 AM Go to last post
319 16,329

looking for some opinions on my routine

Here is some info from me. I have an very strong athletic background, but am currently out of shape and 35. I don't have kids so I have time to put into getting in shape. Well off enough that I can eat well/supplement. I am looking to lose body fat, but also build strength and a little bit of...

SuperMario86‎, Yesterday 10:59 AM
Today, 09:58 AM Go to last post
7 168

How to increase punching power? A resitance only programme.

So no skill training or anything like that I just want to know the strength and power training side of things!

WholemealPizza‎, Yesterday 04:32 PM
Today, 09:38 AM Go to last post
10 218

Greyskull LP

Anyone tried this out? I had a beginner friend of mine get on it a couple of months ago and he's seen great gains strength and body composition wise. I definitely think it's a better beginner program than SS. Plus the diet advice over there is much more sensible than GOMAD etc. Here's the link: ...

Jippo‎, 05-08-2011 04:15 PM
Today, 09:36 AM Go to last post
13 453,937

How much can you cut in a week.

Hello everyone. I know this is a very discussed subject, but I have always dropped about 1 pound a week/500grams. Im 176cm/5'9. I weight about 83 kg, and I would like to go to 73. I read somewhere, that the more fat you got, the more you are allowed to lose fat in a week. I would like to go...

Rebinho‎, 01-07-2017 02:40 PM
7 376

"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
234 Pages
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Today, 09:23 AM Go to last post
7,016 1,036,854

How’s my split look?

So it was suppose to be shoulders and legs but I didn’t like it since legs are such a big muscle and my shoulders get good progress off of just chest day ontop of a shoulder day so I made this split. Legs should be after back that’s just how I have it. These aren’t like set workouts either. It’ll...

ingogliamichael‎, 03-20-2018 07:14 AM
7 334

Haven't worked out in a couple years getting back into it.

I looked and they are now charging for the workout programs. I basically want to have similar to that. Where can I find something like that? Have a program where it tells me what food to purchase and what workouts to do on which day and what supplements to take? Also have like a video incase im not...

lonewolflegend‎, Today 08:56 AM
0 13

I need help with leg programing

So my upper body is pretty shot lately. I'm pretty sure I have a shoulder impingement. This really sucks. Im looking for ideas were maybe I can do like leg workouts everyday for a while and get super jacked legs. The thing is I can't really squat now and I am limited to machines. I've...

randy187‎, Today 07:14 AM
1 34

Am i training too much?

I watch some youtubers such as hodgetwins and jeff nipard and when they train lets say for example chest delts triceps (push day) they do 2 exersieses for chest, 2 for delt and 1 for triceps while i do 3 chest,3 delts and 3 triceps 3 sets of 8-12 each (basicly i choose a weight which i cannot do...

jam3a123‎, Today 01:08 AM
11 202

Question relating to training time

Okay, so my friend has started training on and off this past year, the steadiest being a month ago where he trained for nearly 4 months straight. He is a retained (on-call) firefighter and full time emergency recovery engineer (also does this on call). To give him credit, he can occassionally work...

DowMMA‎, Today 06:43 AM
1 82

Recovery as natural

Hi people. You probably get countless of questions such as this regularly, but i'm curious about recovery as a natural lifter that's been lifting for about a year now. To clarify my goal physique is more towards the end of "athlean-x" and "thenX"'s physique. So lean and dense looking muscles. So...

Borpman‎, Today 04:41 AM
7 145

Just got back in the gym game. Are there any gaps or in my routine or any critiques?

Hey everyone! I'm trying to get serious in my gym routine. I'm wondering if there's any muscle groups I'm missing or that I could be working smarter. I've split it into A and B that way I can just alternate between rest days. I do 5 reps at max weight then do 5 reps all the way down to the lowest...

o88752‎, Today 08:05 AM
Today, 08:05 AM Go to last post
0 55

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: 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,...

grouchyjarhead‎, 01-23-2018 06:14 AM
2 Pages
1 2
Today, 07:28 AM Go to last post
30 2,191

Question Upper/lower question

I decided to give it a try to one of the routines there in this site that is a 4 day split of Upper lower, they recommend to do 2days on 1day off and weekends off, but I may have to do something on Fridays so I was wondering is I could do the 4 days without rest and have friday, Saturday and Sunday...

sgarciac07‎, Today 04:41 AM
6 118

Exclamation Strength and mass but no improving heart rate

Sorry if this is not the right forum section, I couldn't figure out an adequate one.. I have been working out for a couple months now, 5 days per week with rest in the weekend, rigorously 2 hours per day, 2 muscle groups per day. I lift pretty much a little bit above my strength - I don't...

resle‎, Yesterday 11:44 PM
3 117

Smile Is this workout program OK? Just check it

GOAL: Hypertrofy Hi. This is my 3° month in the gym, i'm 19 years. 3 years ago i did almost 11 months and gained 6kg. This time, only 3 months, good program (I think), good diet + suplements, i gained 10kg (22 pounds, no fat gainded, i have fast metabolism). I just want to know if this program...

marksos‎, Yesterday 01:21 PM
Today, 06:30 AM Go to last post
9 273

Bench press

So a personal goal of mine is to bench 300. I started lifting regularly about 6 months ago and I’m at 270. I wanna switch up my chest routine to just bp and flys. I feel like all the pressing I’m doing is going to my shoulders and by doing flys in place of them I might get a little more size in my...

NickG0919‎, Yesterday 02:56 PM
Today, 06:20 AM Go to last post
4 123

Took a month off

Took a month off due to serious back pain. But I didn’t Deload and have yet to fail is this normal? I’m new to lifting and am doing StrongLifts 5x5 which recommends a 50 percent Deload after a month off

aztechistory‎, Yesterday 02:47 PM
Today, 04:04 AM Go to last post
2 104

Clean bulk/diet

What’s up guys, Could anyone recommend a solid clean bulk program? I’m 18y/o currently sitting at 6’0, 185lbs and would love to remain around 185-190 but of more pure muscle, but it’s just a matter of dropping the bf %(correct me if I’m wrong). I haven’t been able to workout as much as I want...

devinm22‎, Today 02:12 AM
1 115

Dead lift day, 2 day after back day?

hey bb :) i'm setting up my new routine. currently i do deads on back day but all other exercises suffer from heavy dead lift . i tried deads at the end of my workout,but i wasn't able to pull much weight. so i decided to dedicate a day to dead lift (plus arms). here is what i'm planning: ...

fatoburn‎, Yesterday 10:44 AM
Yesterday, 07:26 PM Go to last post
6 175

Give me a good quad strength exercise programme.

I made my hams too powerful compared to my quads with heavy dead lifts. I created an imbalance. I want my quads to take back over again. What programme would you prescribe to me?

WholemealPizza‎, Yesterday 05:09 AM
Yesterday, 07:20 PM Go to last post
8 305

Recommend me a program

Can someone recommend me a good program for working out 4-5 days per week that I can do with just free weights ( preferably dumbbells but most any barbell exercise has a dumbbell variant anyway ) , a pull up bar and an adjustable bench ? I like simple programs that use tried and tested exercises (...

Shadowman82‎, 03-19-2018 07:59 PM
Yesterday, 06:39 PM Go to last post
8 329

Can't bench press 225 no matter what I do.

I've been cutting for the past few months. Yes, I know people say you can't expect your bench to grow while cutting. People say I'm lucky I'm maintaining my strength, but hear me out. This is getting ridiculous. Even after losing 15 pounds, I am still hitting regular PRs in other pushing lifts,...

Ney1011‎, 03-09-2018 04:36 PM
Yesterday, 06:26 PM Go to last post
14 707

Male Gymnast program?

Hi guys, Does anyone have an recommendations for an at-home gymnast program? Ideally it would include the following. 1. Follow along (like p90x), helps keep me on track 2. Uses some equipment (bodyweight). Pull up bar, dip bars, and rings would be a plus. 3. Nothing over an hour and 30...

king4aday‎, Yesterday 09:37 AM
Yesterday, 06:23 PM Go to last post
5 175

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