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Forum: Workout Programs

What workout is best for your goal?

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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
190 Pages
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5,685 739,382

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
25 Pages
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Today, 05:43 AM Go to last post
730 289,320

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
90 Pages
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2,696 632,428

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
1 2 3 4 5 ... 22
06-15-2018, 06:17 AM Go to last post
633 816,545

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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06-13-2018, 01:11 PM Go to last post
516 255,603

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
04-12-2018, 12:55 AM Go to last post
33 18,034

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 1,812,049

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 58,852

Endurance/top end endurance training programs

Hey guys! Long time lurker first time poster! I'm building a new macrocycle that's due to last about 24weeks. The macro goal is to improve all round fitness in a functional capacity. The mesos are as follows- strength/hypertrophy/endurance/fitness For strength I am running smolovjr squat...

AJ3237‎, Today 12:56 AM
Today, 10:53 AM Go to last post
10 136

Stronglifts 5x5. Thoughts??

Anyone had good results with sl 5x5? I'm brand new to lifting I have bought a squat rack.adjustable bench . Olympic bar and 250 lbs of plates..ez curl bar and dumbbells from 5lbs to 50lbs... I'm 6'. 241lbs. 30ish bf So far I benched 145 for 3x8 Deadlift 200 Squat 135..but was sore as...

drillking83‎, Yesterday 07:04 PM
Today, 10:23 AM Go to last post
7 291

Beginners HIT Basic Exercise

Hi there, I am new here. I registered to share my trainings-plan while also asking for any advice you could give me. My plan consists of 2 days of training per week considering that every muscle needs 48 hours rest (and also that metabolism from training-impulse only lasts for that period). ...

JustJimInsane‎, Today 12:00 AM
Today, 10:19 AM Go to last post
6 164

About frequency, volume and recovery

The idea that you have to rest X number of days after training a bodypart appears to be flawed. Total volume per week is what counts and you can spread it out how you prefer. This extends well to programs that have lots...

SuffolkPunch‎, Today 01:36 AM
Today, 10:07 AM Go to last post
5 154

Combining nSuns with PHAT

Hi everyone, I’ve seen someone on Reddit combining nSuns way of progressing the main lifts with PHAT as accessory work. I want to hear you guys opinions about that, if it’s really recommended or a total failure. If it’s good, how can I modify it to be better? I am currently lacking on my...

kibebr‎, Yesterday 02:08 PM
Today, 09:41 AM Go to last post
2 146

14 and wanting to bulk

I just turned 14 and I’ve been going to the gym regularly for a 6 months I haven’t seen much growth in strength I’m guessing becuase I haven’t been eating enough I’m 5’11 73kg and I was just wondering if bulking would be the right idea

Mythrr‎, Today 07:40 AM
4 86

Am I Ready For 5x5 Madcow Intermediate?

I've been lifting off and on for a couple years but only religiously and with proper diet for maybe 6-9months of it. In that time I've changed jobs, got engaged, planned a wedding, moved etc. so life has been distracting. I feel like every time I do daily increase programs I stall very quickly,...

NiteShade‎, 06-19-2018 11:59 AM
Today, 09:29 AM Go to last post
13 462

Marathon training alongside bodybuilding

Hi, I am doing the London marathon in April and am a complete newbie to running. I am not too worried about getting a great time but I have been weightlifting for 4 years and would like to keep as much muscle as possible. I know I will definitely lose some but was wondering if anyone has done...

ScottMacBean‎, Yesterday 11:48 PM
Today, 09:16 AM Go to last post
7 183

Thoughts on this program and hormone levels

I've been working out for years with no real goal other than just being fit and well-rounded. Well, that's not true, my real goal was to "out play" my kids (who are currently 3 and 5). If I can still stand while they're huffing and puffing on the ground, I'm a happy guy. Previously, I've done a...

jebrady03‎, 06-17-2018 06:31 PM
2 Pages
1 2
Today, 08:55 AM Go to last post
35 791

Marathon in 10 months, training plans for that period?

Hi, I am running a marathon in 10 months and am a complete newbie. I can run 3 miles fine, I am 5 ft 6 and 155lbs. My background is more bodybuilding So I will be doing a little bit of that still to retain a bit of muscle. I just need to get a plan for that length of time because most are only...

ScottMacBean‎, Today 08:53 AM
0 44

Weekly Schedule

Hey all - about 5 months ago I decided to start losing weight and do some lifting. My goal is to keep as much muscle as I can during the cut and if at all possible make some gains in strength/mass. I was hoping to get some constructive criticism about the frequency/intensity of my workouts and my...

epicurous‎, Today 08:30 AM
Today, 08:30 AM Go to last post
0 30

Question Candito Linear Program Overhead press progression

Hi all, I was wondering if it was okay the day I do heavy bench press do volume overhead press and the days I do volume bench press do heavy overhead press at the start of the workout. I'm doing Candito Linear Program, the control variation, the heavy upper days I do 3*6 on bench press and 2*6 in...

sgarciac07‎, Today 07:43 AM
Today, 07:49 AM Go to last post
1 69

Exclamation Can anyone suggest me a good program for my goal? (srs) (pics)

I was hoping one of the more experienced lifters with better knowledge in this field could perhaps help me out. My goal currenly: In that thread I explain my goals and include recent pictures and lifts. Furthermore i was wondering...

Andre3000FA‎, Yesterday 10:53 AM
Today, 07:46 AM Go to last post
10 320

Improve My Routine

I would welcome any ideas about how this routine could be improved, please. Any potential weaknesses, glaring problems, etc... This is 1 of 4 routines I do for about 6 weeks each. I do it 3 days per week. I rest only 45 seconds between reps unless otherwise indicated; 2 min. rest between...

StephenCGreen‎, Today 07:27 AM
0 74

Chinup/Pullup AMRAP or start small and build up

I know I can do between 5-8 chin ups but if I plan on progressing each week should I start at 3 per set then add one each week or always go AMRAP?

ASMahwah19‎, Yesterday 01:46 PM
7 233

Advice Needed on what to do..

Not sure how many people this will reach but just putting this out there asking for some help. I am a 6'6, 195 lbs. collegiate basketball player. Throughout this summer offseason, I have been trying to put on about 20 or so pounds of muscle and also try to get faster in the process (I know I could...

bradymcmains‎, Today 04:34 AM
Today, 04:50 AM Go to last post
2 116


I did a search on this but it came up lacking. I agreed to do a marathon with my two brothers in about 6-9 months. Right now I do no cardio, I typically keep my bf around 9-10% at 190 lbs (Clean diet). I have no idea how to train for this while maintaining my mass. Ideally I would like to run...

stri8ted‎, 01-02-2003 07:18 AM
16 1,542

Angry I need help

hello,me again i would need help if someone could give me some meal plan,like what to eat after training,for lunch,breakfast,dinner etc..(i dont use supplements) and if someone could make some workout program(not fierce 5 or something like that)for me bcs it seems that mine doesnt work(i have...

Someonenew123‎, Yesterday 11:40 AM
4 182

Fierce 5 Queries

About to start fierce 5 and have a few queries. (Want to make the most of learning methods for increasing weights) 1) I'm subbing FSQ and RDL for DL and Leg curls. There doesn't seem to be a recommended rep range for the latter two, so I've put in 3x5 reps for DL and 3x8 reps for leg curls....

Gonghu‎, Yesterday 06:05 PM
Today, 02:29 AM Go to last post
1 159

Am I on the right track?

Hey everyone I am about 179 lbs, ~23% bf, 5'10". I put in my profile calculator that I want to be the 'Athlete' physique. I like playing Soccer and swing dancing so I really want to keep my endurance up. It has my goal set to be 189 lbs and 8% bf in 1 year. I was going to start the AllPro: A...

starogre‎, 06-19-2018 05:53 PM
6 262

Question Help me plz

So I honestly am in between lifting heavy at low reps or lifting at a higher volume with lighter weights. The goal is to build muscle and burn fat. Im a fitness noob and I'm unsure which workout will help me. I feel like lifting heavy will only increase my strength and not change my physique all...

Shelly1000‎, Yesterday 05:18 PM
1 128

"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
245 Pages
1 2 3 4 5 ... 245
Yesterday, 11:07 PM Go to last post
7,332 1,116,619

Talking Time to start my bulk - whatcha think?

What is up guys ? So I have officially cut down to under 150lbs and have gotten rid of a lot of previous body fat. Pretty much all that is left is lower back/love handles which drives me crazy, but I think I should probably just bulk from here as I already just look skinny. Let me show you...

spencerheadrick‎, Yesterday 11:06 PM
Yesterday, 11:06 PM Go to last post
0 177

I need your help, Please put me in the right direction.

Hey guys, I'm 19 years old and have been lifting since I was about 16. Its been fairly constant the past 3 years with some bad parts here and there. I've come a long way (started at about 110 Lbs and now i'm about 155 lbs 11% bodyfat). I started with ICF 5x5 and then moved into some other weird...

CREXTY‎, 06-17-2018 10:06 PM
Yesterday, 10:13 PM Go to last post
4 302

How much cardio is the right amount?

I’ve been lifting for a couple of years now and I’d say I’ve gotten very much stronger overall, but I still don’t have the definition and tone I want. I recently changed my diet and got strict on tracking macros. But I know I must do cardio to help burn off that extra fat. I lift Monday through...

danny2521‎, Yesterday 07:34 PM
Yesterday, 09:29 PM Go to last post
1 156

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