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Forum: Workout Programs

What workout is best for your goal?

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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 2,781,191

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
33 Pages
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01-08-2021, 04:28 AM Go to last post
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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
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3,012 1,199,050

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
24 Pages
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05-16-2021, 01:46 AM Go to last post
697 1,368,322

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
24 Pages
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710 822,019

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
3 Pages
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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
13 Pages
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TOTAL beginner looking to get ripped

I'm a total beginner and don't know where to start with weightlifting. I've always been a skinny guy, although right now I am overweight because of the pandemic, but never had muscles. Do you recommend losing fat before lifting? How can I start at home? Any help would be awesome.

lookingtobulkup‎, 04-18-2021 07:03 PM
04-19-2021, 01:09 AM Go to last post
2 651
04-19-2021, 07:19 AM Go to last post
3 799

Eccentrics and Isometrics question

A few weeks ago I've started implementing slow eccentrics and isometrics variations of big lifts. Although isometrics (5-8 secpause holds at some point of the lift) have been helping me strenght wise and I'm feeling the right muscles contracting in my lifts better than ever before, it is the slow...

Alexlarex‎, 04-19-2021 12:02 PM
04-19-2021, 12:13 PM Go to last post
2 406

Brand new here, trying to find these answers - splits, muscle growth and sets/reps

Hi everyone, Ok so I've watched about a billion Youtube videos now over the last year during Covid on everything to do with body building you name it. I've tried a few different training styles and ideas now related to these different ways of training but still want to know so much more. ...

SMillsFAE‎, 04-19-2021 11:06 PM
04-20-2021, 03:29 AM Go to last post
6 480

3 vs 2

Is 3 workouts/week per muscle group better than 2 if the total volume is the same?

OldPapa‎, 04-20-2021 06:31 AM
04-20-2021, 07:35 AM Go to last post
5 463

Workout program recommendation for beginner (please)

Hi all! After many failed attempts, I have finally committed to going to the gym. I came across this forum while looking for reviews of the Atlean-X program, and saw that it doesn't have a great rep here. I've had a look at the stickied threads, but (I think) those routines would require a...

hernandez828‎, 04-20-2021 02:53 AM
04-20-2021, 08:50 AM Go to last post
10 537

Looking for a 6 day split muscle building program

18 y/o, weight is 82kgs and height 183 cm. Bench - 100kg Squat - 110kg deadlift - 140kg I get around 3k calories + around 160g of protein everyday I have been working out for around a year and a half I am looking for a 6 day split because I usually workout after school with friends and...

Simen2360‎, 04-19-2021 10:29 AM
04-20-2021, 09:48 AM Go to last post
2 627

Sustainability of my program

Hey, everyone! I wrote my own program for funsies. I've been training using 531 templates for a few years and my current stats are 140 lb bw 5'4" 32 yo with 360 dead, 285-300* squat, 65 weighted pull-up, 232.5 bench, 172.5 OHP, and 90 curl 1RMs. My squat was last tested 2+ months ago since I...

Pur3p3r50n‎, 04-20-2021 11:28 AM
04-20-2021, 11:28 AM Go to last post
0 458

Workout Routine

Hey All, Getting back into the gym after a pretty bad Tibia/Fibula break. Had a few questions and will take some criticism. I have no limitations in upper body work so I wanted to get some thoughts on my upper body portion of the routine. Legs will be incorporated in the coming months as I am...

mikebarb26‎, 04-20-2021 12:18 PM
04-20-2021, 01:06 PM Go to last post
5 561

Red face Starting / Looking for workout advice

Hey everyone! I've never been exactly thrilled about working out, I didn't feel comfortable in a gym since I suffered from panic attacks. Last year during lockout I started working out at home with what I had (a single 16lb dumbbell) and after that, I started liking it. Now I would like to take...

tutelc‎, 02-28-2021 05:42 PM
04-20-2021, 06:11 PM Go to last post
2 1,046

Newbie who is having trouble with progressive overload (Help)

Hey everyone I have been lifting for about 4 months. I am 5'9 and weigh 68kg. I eat 1600 cals p/d and workout every day using a three-day split (back and bis, chest and tris, legs and shoulders). I am plateauing hard on most of my lifts - for example, I cannot get my bench past 70kgx3x10 ...

Donnerss‎, 04-20-2021 10:47 PM
04-21-2021, 01:12 AM Go to last post
4 617

Fierce Five Upper/Lower questions.

I started out with the 3 day full body routine designed under the Fierce Five program and did that for about 6 months. While I did enjoy that program and was able to perform every lift with my equipment I was wanting to add more training into my weekly regiment. So I decided to step it up and go...

Acromiller‎, 04-21-2021 01:07 PM
04-21-2021, 02:08 PM Go to last post
3 491

What's your single best back exercise?

I know 'best' exercise depends on a lot of factors. By best I mean the one I should put the most effort in, like Squats, DL, Bench for the back. The one that works the most amount of musculature. Because in the places I read some say it's the chin up, some say bent over row, some chest supported...

Alexlarex‎, 04-21-2021 04:58 PM
04-21-2021, 07:07 PM Go to last post
4 571

Workout Routine Advice Needed

Hey All from Australia! Been going to the gym for close to two years now and after losing about 20 kg I'm looking to put on some muscle! Been doing a Push Pull Legs for a bit now and have been really enjoying it but not too sure about my spread of exercises and volume. I train legs once a week...

PatChippa‎, 04-21-2021 10:17 PM
04-21-2021, 10:17 PM Go to last post
0 447

ADVICE NEEDED — Ready to get serious

BACKGROUND: 5'7", 144 lbs., male in his early 30s. I've had to work overseas for the last several years, frequently changing location, so it's been hard to get into a routine. Every time I started to feel like I was making progress and getting a good physique, I'd have to move, end up missing...

SporkFrog‎, 04-19-2021 08:41 PM
04-22-2021, 01:39 AM Go to last post
4 738

What’s the worst fitness advice you’ve gotten?

I’m new to weightlifting/fitness and I’m building up a regiment. I have a pretty good idea of what to do, but obviously there’s a ton of misinformation out there. What is some of the stupid/blatantly wrong crap you’ve heard before, and what is the actual truth?

deal0rnodeal‎, 04-20-2021 03:35 PM
04-22-2021, 01:42 AM Go to last post
24 1,103

Am I working out too much? I dont know WTF I am doing!?!?!

So for an introduction I am 54 years old and have been working out for about 14 years. I am 6’3” 215lbs. No one has ever shown me what to do as I only workout from home with dumbbells and a bench and I learned proper procedure by watching thousands of youtube videos. My first 7 years I worked...

redrum448‎, 04-21-2021 05:35 AM
04-22-2021, 07:15 AM Go to last post
10 767

This just happened

My son, a freshman just hit 185x5 on bench and 135x7 on incline. He’s way ahead of where I was as a freshman.

coachcalande‎, 04-22-2021 04:00 PM
04-22-2021, 04:01 PM Go to last post
1 457

Simple double progression

I’m curious how many of you folks have utilized a simple double progression method for gradually overloading your muscles. For example let’s say you chose a rep range from 6-10 reps. You warm up Then you place your training weight on the bar. You proceed to do as many reps as you can safely...

coachcalande‎, 04-21-2021 06:47 AM
04-22-2021, 06:11 PM Go to last post
7 687

David Tua physique

I’m a 5’9 195 pound 18 year old who boxes, I’m in quarantine and I only have free weight dumbbells up to 40 pounds and would like a workout plan that could get me a physique like an early career David tua, that is my ideal physique and I’ve been trying to reach it for a while, could someone help...

vonmoney300‎, 04-22-2021 11:58 PM
04-23-2021, 12:00 AM Go to last post
1 451

Stubborn Body parts?

Assuming im an intermediate bodybuilder training on an intermediate program for example an upper lower calculated split such as Fierce 5 etc.. also assuming im on a perfect diet preferably bulking, sleeping well and recovering well. but lets say i have a stubborn body part for example arms...

AlistarWannabe‎, 04-22-2021 10:09 AM
04-23-2021, 01:42 AM Go to last post
9 608

I need a simple at home barbell/bodyweight routine

Hey all, I use to go gym a lot pre covid and was in really good shape, but i havent been to the gym in a year now and have lost a lot of muscle. I'm trying to get fit and healthy again but we are still in lockdown here and gyms are closed. So i'm needing an at home routine to get back into shape...

MrJessiePinkman‎, 04-23-2021 02:15 AM
04-23-2021, 03:32 AM Go to last post
2 527

Swole and Strong Workout Program

Hello Everyone, Just found this forum and I am hoping someone could answer a question before I head to the gym later today. I am doing the Swole and Strong workout plan and I am in the 3rd week of the plan but I missed a day this week and I wanted to ask someone if I can just skip one of the...

uniquerick‎, 04-23-2021 09:12 AM
04-23-2021, 10:15 AM Go to last post
4 483

Is this a good routine?

I stole this from tinytrip after digging up his old BB account. Workout A:- ohp (1x12)(1x8)(3x5) squats (1x12)(1x8)(3x5) calf raises (4x8) incline crunches (4x8) bench (1x12)(1x8)(3x5) Workout B chin ups (1x12)(1x8)(3x5) cleans (1x8, 1x5, 1x3, 1x1)

5foot5Manlet‎, 04-24-2021 06:22 AM
04-24-2021, 10:38 AM Go to last post
1 430

What's your squat to deadlift ratio?

I'm squatting 140 kg for 4 reps and have at least 2 or maybe 3 reps left in the tank. When I deadlift I can do the same, but the fourth repetition really takes me a lot of effort and I even have to take like 5 seconds prior to it. I'm 6 feet tall and I weigh 84 kgs. I feel like my deadlift should...

Alexlarex‎, 04-23-2021 05:26 AM
23 924

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