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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
89 Pages
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2,656 611,570

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
180 Pages
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5,382 701,783

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
24 Pages
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Yesterday, 02:31 PM Go to last post
696 258,139

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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Yesterday, 06:10 AM Go to last post
629 793,122

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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04-12-2018, 04:11 PM Go to last post
509 234,111

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 8,408

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 1,759,303

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 55,841

Should I Loose My Beer Gut Before Bulking?

Ive been on a break for about 2 years. Just within the past month, I’ve gotten skinny-fat, and I’ve developed a beer belly within the period of like 2 months. Seemingly over night, it was impressive. I’m still thin everywhere else, but my gut is like blam. I’d like to start another 3 month bulk...

OralB‎, Yesterday 03:58 PM
Today, 12:32 PM Go to last post
11 276

Been doing ICF 5x5 but wanna change

I've been doing ICF 5x5 since january 1st and started at 97lbs (bodyweight) roughly I am now 122lbs roughly. My lifts have gone from: Squat- 30kg - 70kg Bench- 25kg - 42.5kg Barbell Row 35kg - 65kg OHP - 20kg - 32.5kg These are all including bar (Ik I'm very weak) I started stalling on lifts...

mdtam21‎, Yesterday 03:59 PM
Today, 12:20 PM Go to last post
3 136

Looking to switch from OHP to Incline Bench in F5 Novice

So I began the F5 Novice routine around Mid-February. Lately, OHP just hasn't been working out for me. I deloaded last week, and coming back from that, it doesn't seem to improve. My muscle imbalance really shows in OHP's, so I'd want to switch to incline bench instead. However, I'm not sure at...

Sharma4444‎, 04-22-2018 01:11 PM
22 463

Thumbs up lost 30kg with diet+cardio, need help for next phase (training plan)

Hello everyone, 30kg are gone, I feel reborn, summer is coming, and I want to get in the best shape possible by then, and I need help to tackle these last 2 months as best as I can! I the next 60 days I want to sweat blood and do my best, but I need guidance! Quick recap of my last 2 years: *...

AAJ989‎, Yesterday 03:01 PM
Today, 11:56 AM Go to last post
2 175

Wink Which program should I pick?

Im a fellow anorexic and have therefore lost both strength and muscle and been down to 113 lbs (5'10) 3 months ago. Im now at around 131 lbs and therefore looking to bulk. I am allowed to exercise 3 times a week and eat 3000 calories every day. My past lifting history has been great before the...

Filipo30‎, 04-24-2018 11:52 PM
24 529

bad posture

So i've made a big mistake i've started working out with a really bad posture i have Rounded Shoulders Anterior Pelvic Tilt Posterior Pelvic Tilt and Rounded Upper Back and it start getting worst because i started gaining weight so i found this great video on ( )...

alex323421‎, Yesterday 10:45 PM
Today, 11:07 AM Go to last post
5 185

Exclamation Enough volume for quad growth?

My Oly couch friend wrote me a front squat workout program. I do something like this: 3x4x60% 3x4x67,5% 4x3x75% I do this once a week, and next week I increase the intensity and there is a little modification in the sets and reps, but mostly I do sets between 6 to 10 and 2 to 4 reps per...

Akos89‎, Today 10:45 AM
Today, 10:45 AM Go to last post
0 59

Question Hypertrophy Upper/Lower Program

Upper A _______ Bench 4x5 NG Chin Up 4x6-8 Lateral Raises 3x12-15 Barbell Row 4x8-10 Incline Bayesian Flyes 4x12-15 Reverse Flyes 4x15-20 Bayesian Curl 3x12-15 Triceps Pushdown 3x8-10

Sickknt13‎, 04-24-2018 11:51 AM
Today, 10:42 AM Go to last post
11 270

Starting Fierce 5 next week

Hi all For the last 16 weeks I’ve been cutting, while training according to a program that my trainer put together for me. The program comes to an end on Saturday, and I’ve decided that my next stop is going to be Fierce 5. I’m not quite where I want to be waist-wise yet (though I’m very,...

Corbets‎, Today 05:49 AM
Today, 10:37 AM Go to last post
5 139

Exclamation Add an extra arm day in F5 workout program

Hello guys , I have been doing F5 Upper/Lower program since 5 weeks. My arms are my weak point , I dediced to train my arms on Saturday too. Biceps: Incline Dumbell Curl 3sets 15-12-10 reps Cable Hummer Curl 3sets 12reps One arm scot curls 3sets 12reps Buddy curl 3xmax Triceps: Close...

Sadorza‎, Today 09:20 AM
5 133

5 day split or 3 day split?

Ok so I was googling and came across a 5 day split on bodybuilding site which was as follow: Day 1: Chest/abs. Day 2: Back. Day 3: Off. Day 4: Shoulders/abs. Day 5: Legs. Day 6: Arms/abs. Day 7: Off. Now my goal is to get lean and I read that 3 day splits are used for getting lean. If...

ahmadqayyum14‎, Today 09:37 AM
0 65

Legs blowing up on Fierce 5?

Hey everyone, so I started Fierce 5 some months ago and progress has been awesome, though, my legs have kinda ballooned up. I'm used to having bigger legs as I played hockey for 10 years but it's getting to the point that sweat pants are my best friend. Could I switch to DL instead of FS to reduce...

K9JM‎, Today 09:16 AM
Today, 09:16 AM Go to last post
0 117

Advice for putting together full-body workout regime

Hi, I would be really grateful for some advice on putting together a full-body workout, to do every other day. I have dumbbells and a pull-up bar. I have pieced my current together my current regime from bits of information that I have read on the net but there is quite a lot of differing...

elsmandino‎, Today 04:44 AM
Today, 08:34 AM Go to last post
2 98

How can i force left arm size to catch up to right

My left arm has always lagged in size to my right. No matter how much I work out. Its always about 1/2 smaller. Earlier in life when my right bicep was 14" my left was 13.5. Nowadays, right is 19, left 18.5. I notice when I bench over ~265 lbs my left side is not as powerful and right feels like it...

wolf454‎, Yesterday 11:30 AM
Today, 08:29 AM Go to last post
4 136

Changing from split to full body (ADVICE)

Name's Paulo, from Portugal. I height 1,72cm and weight around 68/70kg (not sure my last measurements were 2 weeks ago and im cutting right now). I know i have 58kg in muscle mass with 14%/16% fat. When i first started i had like 75kg maybe more with around 55kg in muscle and 19%/20% fat. So yeah,...

SirHoffman‎, Today 06:52 AM
2 86

Why does Fierce 5 Novice Program not allow bent over rows?

Hello, I see that the Novice 5 program has you do Pendlay Rows, and the alternate replacements for it do not include Bent Over Rows. I am wondering why that is?

ManOfGod2018‎, 04-23-2018 07:45 PM
2 Pages
1 2
Today, 06:49 AM Go to last post
34 842

Need help

I’m 6’ 3” and 18 years old. Over the winter I bulked up to 187 lbs and for the past 8-9 weeks have been cutting and I’m down to 174 lbs. my current stats: Bench 235 one rep Squat 305 one rep Deadlift 350 one rep Here’s what I currently look like... I’m wondering around...

baseball007‎, Yesterday 08:37 PM
2 81

Question Fierce 5 progression questions.

Hey, whats up? I have 3 questions. 1. I’m doing de Deadlift/Leg Curl Fierce 5 Novice workout, so I want to know if I should add 5 o 10 lbs per week cause I really don’t know if it is a Leg or a Back exercise. 2. In the isolate exercises (calves raises, curls, tricep pressdowns) should I...

juanseph‎, Yesterday 07:32 PM
Today, 06:14 AM Go to last post
2 197

New to Working Out Advice

I have recently just began working out. I did a bit of workout routines when I was in high school as a requirement for gym class but I am now in college using the full gym they provide. I am 5'11, weighing 144lbs. I have a skinny-fat physique, meaning I have low muscle definition and most of my fat...

outofcontext‎, 04-24-2018 01:30 PM
Today, 05:43 AM Go to last post
3 106

Cutting & Bodywieght Movements

So my BF is 22-23 and i've been lifting and making great gains in exercises but I will be cutting probably 10-15 pounds and hopefully most of that to be BF, Any I've worked my Weighted Dips to 45 pounds weighted since I will be losing bodyweight should I get stronger or weaker on bodyweight...

cthunder0‎, Yesterday 11:28 AM
1 82

What to do? Skinnyfat, high bf, low musclemass

Some advice? Am currently on the candito's linnear program for beginners, and the program is quite good. But am bit confused on the nutriotion part of u, should i bulk or cut? My TDEE is 2600. What to do? Go for a big deficit like 1000 kcals under maintance, or a 500? I have low musclemass,...

smashinho‎, Yesterday 05:16 PM
3 148

"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
240 Pages
1 2 3 4 5 ... 240
7,184 1,070,854

Beginning Strongman

Sorry in advance for the wall of text, there will be Cliff notes at the bottom. This is a cross-post from the Strongman/Powerlifting forum. Backstory: 10 years ago I used to be 300 lb, I did low carb/south beach with high reps and cardio in the gym to get down to 185, then I went to...

centuryman‎, Yesterday 08:49 AM
Today, 12:09 AM Go to last post
3 134

Post Is any conditioning work needed on the rest days while running ICF 5x5?

Someone in gym told me about this and I am confused, didn't find any satisfactory result after a lot of searching. I am a novice, started running ICF since last week, do I need to have some conditioning work on rest days? I am barely active on my rest days. If answer is yes please don't bother what...

Arnold1947‎, Yesterday 11:42 AM
Yesterday, 10:00 PM Go to last post
5 157

Smile Workout Program & Nutrition Help?

Hi, So im a 15 year old who recently started lifting weights beginning with the compounds (deadlifts,squat,bench press) now i moved too far away from the gym to get weekly access to it, so i was wondering if someone could help me come up with a workout program that i could use from home, i have...

bruheyean‎, Yesterday 05:57 PM
Yesterday, 05:57 PM Go to last post
0 91

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