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Forum: Workout Programs

What workout is best for your goal?

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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
13 Pages
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Today, 04:14 AM Go to last post
381 137,531

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
141 Pages
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Yesterday, 12:33 PM Go to last post
4,217 549,745

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
17 Pages
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07-19-2017, 11:51 AM Go to last post
484 125,214

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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07-16-2017, 11:17 PM Go to last post
611 698,268

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
81 Pages
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2,421 534,075

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
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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 43,263

Is it possible to bulk a bit slower but get bigger shredded?

I was thinking of lifting MTW(Full body) then rest Thursday then do cardio on Fridays and Saturdays then rest Sunday. The diet would be surplus during MTW(Bulking) then just the TDEE or normal intake on Thursdays and Sundays and deficit during Fridays and Saturdays. Or would it be more effective if...

vlake93‎, Yesterday 08:17 AM
Today, 09:54 AM Go to last post
4 159

Doing Keto and need some veteran advice...

So I am on day 20 of a standard keto diet. I have been weight training for about 5 years consistently now and I began Keto at 210 lbs. I am 5ft 11 in and after keto for a few weeks my weight dropped to 192. I exercise multiple days per week. My typical regimen is full body work outs with heavy...

ToneBoneZ‎, Today 05:28 AM
Today, 09:08 AM Go to last post
2 84

The deadly walk (special forces)

Im 19 and want to join the south african task force once I am 21. I currently do an hours pushups and half an hours pull ups a day plus 2,4-9.6km jog a day but I need to train for a 200km (124 miles) walk to be completed in 3 days while carrying a 50 kg object without dropping it. Any help in how I...

Doirche‎, Today 08:13 AM
1 72

Working legs 3 times a week benefits instead of 2 times?

Hi! I read somewhere that working a bodypart 2 times instead only 1 a week has huge benefits. What is your experiance, how much is the differenc between 2 and 3 / week? I do fullbody workout 2 times / week, doing only front squat and RDL, but my legs are small and I thought adding a quick...

Akos89‎, Today 08:03 AM
1 68
Today, 08:13 AM Go to last post
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Rate my Workout Routine

I have a 28-day workout plan. It consists of 28 days of working out, then 2 days of rest at the end of the cycle, before repeating the 28 days again. Each day focuses on a different muscle group. Monday; Legs - Leg Extensions - Leg Curls - Ski Sits - Calf Raises - Additional toning and...

DHooley97‎, Today 04:58 AM
Today, 08:11 AM Go to last post
4 100

Unhappy Keto to Bulk Mode - Need Help

Hi guys, New here - long time skinny fat body, decided to do something about it. First cut, then bulk. Started 10 weeks ago a Keto diet at 178.5 pounds and was able to go down to 155.5 pounds = 23 pounds. Did not want to take a break at all so I don't get out of the gym lifestyle - equipped...

isoufy‎, Today 02:13 AM
Today, 07:55 AM Go to last post
9 140

About to embark on a cut after a 5 month bulk

Hello bros, what's the haps ? I have been bulking for 5 month approx on Fierce 5. I have made great gains, no doubt about it, both in strenght and size. I have also gained some noticeable fat which accumulated with my previous fat, as I started bulking as a skinny fat. ( had very low lean...

lordpatrick‎, 07-19-2017 03:25 AM
Today, 07:13 AM Go to last post
7 201

UB LB PPL Question

Hey guys quick question here Is it possible to do this workout without rest in between? Like normally it is UB LB Rest Push Pull Legs Res

GazzMonkeyy‎, Yesterday 11:50 PM
Today, 06:56 AM Go to last post
8 116

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
44 Pages
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Today, 06:51 AM Go to last post
1,309 97,804

UL+ Routine

I am almost finished my mini-cut and 4-day UL 7 week mesocycle I am running which involves straight sets and increasing volume every week then deload. One of the problems I am facing is that as the volume for each exercise increases the workout get to long. I have come up with a 5 day version that...

LDali‎, Today 03:56 AM
Today, 06:26 AM Go to last post
3 65

Switching to Calisthenics tips?

Hello, I been lifting for two years now. I've grew an interest in calisthenics recently. I have a good size but I think calisthenics will help me look more ripped. Are there some important information I should know before starting? Dos and Don'ts? Also I'd appreciate calisthenics workout programs...

lemonpopper‎, 07-18-2017 08:42 PM
Today, 06:11 AM Go to last post
6 535

Out for 3 weeks, how much will it affect me ?

so im in a different country rn for about 3 weeks which means that i have to put all the hard work and focus that ive put into the gym on hold for the time being. i am worried that im gonna lose some muscle mass or get fat or something so i dont know if i should be super worried or if i can recover...

lostheswolest‎, Today 12:16 AM
Today, 05:41 AM Go to last post
2 126

Program change ideas

Hi all, I am considering switching up my program and am a bit stuck for ideas. I'm mid-30s and only been lifting for around 3 years and have tried to focus on the compound lifts during that time. I'd like to continue with that focus while trying to increase strength and build muscle. I'd like...

leadmundo‎, Today 02:02 AM
Today, 05:38 AM Go to last post
3 127

Tbar rows

Trying to get a bigger upper back to get the v taper look. Very close grip t bar rows or wide grip t bar rows? Currently doing medium grip and squeezing da back plates together.

Ram132G‎, Today 03:02 AM
Today, 05:37 AM Go to last post
1 102

Help me out guys.

Hii, I'm a 18year old trying to figure out the right way to get big. Right now I'm 82Kilos. I was 62kilos at the beginning stages. I gained 20 Kilos Within the 4 months of Gym. I started to eat more and I'm taking a Gainer supplement. I have changed a lot. But now i think i'm having excess of...

Dontgiveup7‎, 07-10-2017 06:27 AM
Today, 05:30 AM Go to last post
8 649

Fat loss workout

I'd like to lose fat, and gain muscle, as I'm sure most people would like to do. I am however not sure where to start! Currently I'm doing 5x5 stronglifts with 50 mins of cardio every morning, is this a good routine? And where can I look for good advice on workouts that is helpful and not behind...

TheFullMontea‎, Today 03:23 AM
Today, 05:26 AM Go to last post
2 93

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
24 705

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
28 Pages
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835 108,726

Need suggestions please!

Hi, I'm a 18 year old trying to figure out the best way to get big and fit. I started gym 5 months back and since then I have gained around 20kgs. I started to eat more and im also taking a gainer supplement. But now I think I have some excess of fat in my body. I think i have excess of Chest...

Dontgiveup7‎, Today 04:05 AM
1 48

Smile [OVERTRAINED?]Need advise on my current workout program

Hey guys, I am new to the forum and would like to have some advice on my current workout program. I am now using the 4 days split programs for about 9 months: Chest+Bis Back+Tris Rest Shoulder+Bis Legs+Tris For the large muscle group, I would usually do 6-7 movements, 4 sets of 6-8/8-10...

faifailam‎, 07-19-2017 11:16 PM
8 303

Lose fat, gain muscle

18year old girl--5'7 or(.5)---112lbs--- Some calculators say my body fat is 25%, 21%, and 17.6% ???? Help? My goal on is to gain around 16lbs of lean mass (I want in my lower body) and be 16% body fat. What kind of workout would work best.? Cardio(HIIT) to lifting ratio...

Nervegirl1‎, 07-19-2017 08:39 AM
6 278

One year transformation

Hello all, I'm getting married in exactly 11 months. I want to be in the best possible shape. Right now I'd say I'm in decent shape. Some strength and if I had to guess, maybe 21% body fat. My goal is to bust through all of my previous strength PRs and really make gains between now and July (7...

clandies‎, Yesterday 11:56 PM
Today, 02:22 AM Go to last post
2 115

Jump rope hitting ceiling

There is a part of my home where I jump rope. Sometimes it hits the ceiling. I don't know if there is lead paint or asbestos. It is not a popcorn ceiling. But particles/dust shower me a little bit. Is there a covering I can put on my ceiling to keep me safe from the dust? The weather will not...

Swampdweller‎, Yesterday 08:34 PM
1 104

Lightbulb Thoughts on my bodyweight routine please

Hey everyone I recently created my own routine as I believe the only effective workout is one that you actually do. For the bear crawl thats 5 forward 5 back. All exercises are broken into thirds for three sets to reach that number listed next to it. Looking for input if anyone thinks I should...

Zworg‎, Yesterday 08:18 PM
Yesterday, 11:23 PM Go to last post
3 132

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