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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
137 Pages
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4,087 531,817

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
16 Pages
1 2 3 4 5 ... 16
06-18-2017, 11:41 AM Go to last post
461 111,576

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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06-13-2017, 06:11 AM Go to last post
375 128,638

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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2,410 525,549

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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05-21-2017, 03:10 PM Go to last post
609 687,907

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 1,497,192

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 41,627

Five day split - just getting back

I've been getting pretty nice results over the past month with a kind of abbreviated, free form five day split. A lot of it is undoubtedly attributable to actually lifting again, and my lifting in previous years and the muscle memory associated, but I wanted the get the board's opinion on the...

cfreetenor‎, Yesterday 01:10 PM
13 247

Best Plan for beginner--HELP!

Hello all, I am a new member to this site but have used it for help regarding workouts/diet before. Bottom line: I have been doing crossfit for 3 months and while I enjoy it, it's incredibly expensive and the results I've gotten aren't worth it. Granted, my diet hasn't been great for about two...

acamero2‎, Today 10:31 PM
Today, 10:31 PM Go to last post
0 1

How long until gains?

I just started bulking and I was wondering, how long do you think it will take for me to experience strength gains?

jbuckner7‎, Today 08:24 PM
Today, 09:49 PM Go to last post
2 51

Been working out for 4 months, but no results

Hello, I have been working out for 4 months. I am doing it all, the diet and working out, 2 hours every day on different parts, cardio, etc. I have a trainer also. I have lost a lot of weight. However, I have not seen results else where. Could it be that my body was in shock, as this is my first...

tryingtogetbig3‎, Today 09:28 PM
Today, 09:31 PM Go to last post
1 29

Calorie intake for weight loss/muscle building

New to working out been on and off for a year but am getting serious about it now. i have a plan i started following but am wondering what my calorie intake should be and what percentage or amount my macros should be. Im around 6'1 and when i weighted myself this morning i was 211.2. this picture...

stacknyk‎, Today 07:41 PM
Today, 09:04 PM Go to last post
3 44

Smile Please help me out, I am a beginner

Hello everyone. I'm 19, 5'10, and I'm only 140 lbs. I get complimented on good definition a lot but it's only because I have no fat. I ran track in high school and I tried many times to get into a routine but I never stuck to it enough. I've decided that it's time to get rid of the excuses and put...

mirox25‎, Today 03:39 PM
Today, 09:00 PM Go to last post
4 81

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
39 Pages
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1,149 90,087


So, I'm looking to change my chest routine a bit. The progress is kind of there but it's soooo slow because of genetics. What do you boys do?

dannagooyen‎, Today 09:33 AM
Today, 08:45 PM Go to last post
2 67

Smile What is the best cardio to do to build muscle and get the "athletic" look?

I know cardio is not the best way to build muscle but I am currently focusing on building a lot of muscle and doing a lot more cardio. Are their any specific types of cardio excercises that get you the muscular athletic look faster?

Jabarav‎, Today 08:12 PM
Today, 08:32 PM Go to last post
1 75

Thumbs down How to build lats with long arms

Cant seem to feel my lats working think its because of my long arms??

Callumchallis‎, Yesterday 02:19 PM
Today, 07:59 PM Go to last post
7 264

legs won't grow

My legs have not gained any size in 3 months! I lift most days of the week, squatting about 3 times per week and eating for mass. Strength has gone up, although squats have become my weakest lift. Any kind of sure-fire way to add considerable size to my quads and hams? I have tried Smolov, low...

ironlionzion3‎, 06-20-2017 06:23 PM
Today, 07:58 PM Go to last post
24 432

Is there any point to doing light workouts?

Im talking about those off days, or days when you cant get to the gym and have to work out at home. or maybe you only have 20 minutes to spare instead of the usual 45-60 mins. And you wind up with a workout half or even a quarter your usual intensity. Is there any point doing this at all?...

caleb8888‎, Today 05:38 AM
Today, 07:27 PM Go to last post
19 274

Question about workouts?

This is my split: Monday - Back/Bicep Tuesday - Chest/Tricep Wednesday - Legs/Shoulders Thursday - Back/Chest Friday - Bicep/Tricep Saturday & Sunday - Rest day Questions:

razek‎, Today 06:36 PM
3 32

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
11 Pages
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304 44,537

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
25 Pages
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721 101,856

Critique my 6 day Pull/push/legs routine

I would like some general feedback on what you guys think about my routine and any suggestions on how I could improve to make it better. Thank you. Pull A Close grip pull ups: 4x8-12 Barbell row: 3x8-12 cable pull ins: 3x8-12 Spider curls: 4x8-12 Dumbbell row: 3x8-12 with a dropset Alt...

gelo98‎, Today 04:13 PM
Today, 04:23 PM Go to last post
3 75

How much can you gain in 'newbie gains' and my workout program

I am a boxer who has boxed and never felt the need to build much muscle but now i want to gain muscle. I have made a program for myself: Monday - Boxing Tuesday - Gym - building muscle Wednesday - Boxing Friday - Boxing Sunday - Swimming

chechen01‎, Today 02:19 PM
Today, 02:45 PM Go to last post
2 92

Can you take a look at my workout program

i ve actually been lifting for 6 months now but home only and no equipments except a set of weights.Now i bought a home-gym like thing that lets me do some exercises like leg extension leg curl lat pulldown tricep pushdown and incline flat decline bench press.And here is my program. ...

newbie9898‎, Today 10:49 AM
4 483

"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
185 Pages
1 2 3 4 5 ... 185
5,529 790,115

1 Month of no equipment, help me maintain muscle!

Hey, I'm going on a 2 week motorcycle road trip where my LA Fitness membership is not valid, followed by 2 weeks abroad for another trip with a strict tour itinerary, so no exploring for a gym on my own. So far all I have is: -Short, med, wide grip pushups -Short, med, wide grip pull ups...

KingJacobo‎, Yesterday 08:53 AM
5 205

Smile 3 Day Split

Hi, I've not trained for a year so want to get back into it so took a PT session last night and loved it, some weights and HIIT, but they cost too much, so I'm going to try and go it alone ! My main goal is weight loss, I'm 37 5ft-8 and about 105kg. I'm looking for a program I can follow,...

tooley1878‎, Today 06:14 AM
Today, 10:35 AM Go to last post
4 148


I'm going on a bulk and I'm a little confused about this split. If I do push,pull,legs rest and then repeat is that good? Or do I need to have a rest day between pull and legs, thanks

atilinca9‎, 06-20-2017 08:45 PM
Today, 10:30 AM Go to last post
8 2,369

Looking for a program to Build muscle

Hello guys, I have been on a stength-based program (ICF) for almost 3 months now, and I think its time for me to go to another program that would serve my needs. I have look up alot of programs on but couldn't find the perfect one for me. I am pretty underweight for my age (20) having a...

JimMoriartyy‎, Today 08:49 AM
10 167

A few fierce 5 questions.

1. So on Workout A you do two sets of calf raises i like training calf as i think there a strong point of mine and would like to grow them more can i add more sets if i want? 2.Any idea for a better ab exercises i have been doing weighted setups but i hear there more of a hip flexors things i...

Actimex‎, Today 03:42 AM
Today, 08:54 AM Go to last post
3 157

One thing i've always wondered...

After a good session in the gym, feeling pumped the next day comes and you're either sore or your not, i know when i first started DOMS were major, now i rarely get DOMS im a little sore today but not bad at all. My question is, to build muscle, do you really have to be sore the next day or is...

dukey91‎, Today 03:07 AM
Today, 08:28 AM Go to last post
8 204

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