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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
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389 144,780

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
146 Pages
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4,353 567,212

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
18 Pages
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08-16-2017, 02:26 PM Go to last post
521 137,569

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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2,433 541,163

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
611 706,924

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 1,547,562

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 44,624

Fierce 5 equipment question

Hey everyone. I'm running the Fierce 5 and building a home gym. My question is what is the most equipment that is absolutely needed to run this program? For reference I have a power rack, barbell, weights. When I quit my gym and start working out from home I plan to have a bench, maybe some...

Alan21‎, Today 03:36 PM
Today, 03:36 PM Go to last post
0 1

Doing part of workout later in the day

Hello Would it make a difference if i did most of my workout in the gym in the morning (deadlifts, bench, rows, squats etc) and then later in the day when I'm home I do 4-5 sets of pull ups, dips etc. Would this be the same as doing them in the gym all at once? Thanks

Corbachev‎, Today 03:35 PM
Today, 03:35 PM Go to last post
0 1

Should I be bulking or cutting?

Started PHUL, main goal is hypertrophy. 16/5'10/175.8lbs. I have no clue whether to bulk or cut. Someone on reddit told me to cut because my body doesn't look healthy, but I'm not sure what weight to stop at.

akrok‎, Today 02:57 PM
Today, 02:57 PM Go to last post
0 13

A workout schedule that works with school

Heyo, I'm Ash, I'm 15, 5'8 and I need a workout plan that works with my school schedule. I know, I should do this myself but I'm not asking for a schedule that will dictate my every move; I need the most effective workout I can get in one hour. My school has a gym connected and I am allowed to...

SleepyAsh‎, Today 02:34 PM
Today, 02:34 PM Go to last post
0 66

Intermediate Progression + Volume

I will be starting the eric helms intermediate 5 day U/L/P/P/L hypertrophy routine. In the past I've really half ass'd my routines. I really want to train as efficiently as possible during these upcoming months. 1) Whats the most efficient way to progress on compound/heavier movements? 2)...

Van4stan91‎, Yesterday 09:45 PM
Today, 02:10 PM Go to last post
3 170

Question Opinion on my Full-Body Workout?

I’d love some critical feedback and whether I should incorporate other exercises. I only want to use free weights, after I have learned how effective they can be. So don't bother recommending exercises that require machines. Don’t worry about my recovery, because I get enough sleep every night (7-8...

Chucklefuck‎, Today 05:36 AM
19 245

Question how to implement running while gaining muscles

I am 17 and have been lifting for half a year now without much running. I have noticed that my cardiovascular fitness has declined during that time. It is still above average though, and I want to keep it that way. Therefore I want to find a way to implement running into my training program. But I...

3mill‎, Today 11:46 AM
Today, 01:38 PM Go to last post
3 98

Routine okay ?

Is a 4 day split that looks like this too much ? Works around my squedule. Monday- Upper Body Tuesday- Lower Body Wednesday- Upper Body Thursday- off Friday-Lower body Saturday-off Sunday-off

elfegozavala‎, Today 12:28 PM
Today, 01:36 PM Go to last post
1 68

Question Guestimate my potential based on starting stats (18 y/o 1 month into training)

I've been around the forums for years but about 2 weeks ago I decided to take weightlifting seriously, putting myself in the right mindset for good sleep habits, a good diet and a good workout regime. What I would like to know, based upon your observations and knowledge: 1) What numbers could...

FightYourFear‎, 08-17-2017 07:41 PM
Today, 01:35 PM Go to last post
13 257

Lightbulb Workout With Caribbean Fitness Professionals

Hey guys! I am an entrepreneur based in the Caribbean and I am conducting some market research for an Idea I had to generate jobs and income through fitness throughout our region. Before I begin explaining what the service is about, the questions I would like answered are as follows. Would you...

dirtymytee‎, Today 11:47 AM
Today, 01:33 PM Go to last post
3 85

Unhappy Actually LOSING Squat Strength with Candito 6-Week. Advice?

I am running my 2nd cycle of Candito's 6-Week Strength Program. I'm in Week 4 now, but have missed squat lifts in 2 consecutive weeks, having to drop my max by 2.5% both times. I did not miss a single lift during my 1st cycle, but this 2nd cycle has been rough for my squats despite not changing...

Blackout89‎, Yesterday 08:30 PM
4 174

When to do my cardio?

I am usally going to the gym at about 4:00 pm and workout with weights. However i have started doing 30mins of LISS cardio after my weight lifting to bring down my bf%. But after reading some about it im not sure when to do it and would like to have some advice on when to do it. Should i...

AntonKihlstrom‎, Today 11:31 AM
Today, 01:16 PM Go to last post
3 115

Time to Dial It In

I've been running this program for the past 8-9 months with great results. I am in my early 20's and am 6'2" and 230lbs. My close-grip bench got to 250lbs x 2, overhead press to 180lbs x 1, and 5 x 5 weighted chins on rings to 45lbs. I am happy with the results and've been able to add weight and/or...

Barbecuebarbell‎, 08-17-2017 08:17 PM
2 159

Home workouts

So recently I've moved house and the closest gym is about 50 mins away. So I've decided to but a pair of dumbells a and workout at home. However I'm new to bodybuilding and don't know any workouts that require my body weight, dumbells and the floor. If you guys could name some. My goal so is just...

khanh3‎, Today 03:55 AM
2 136

Looking for John Meadows Mountain Dog Program.

I have purchased 2 of John Meadows ebooks and I really like his style of training. I was hoping someone had one of his programs they could send me to try before i buy. Working as a new trainer money is tight, any help would be appreciated. I am referring to his Mountain Dog 2.0, Creeping Death and...

projectswole1‎, 08-18-2016 03:29 PM
1 559

Anybody here use a jump rope?

Looking to use one for speed, ability, balance and cardio. Looking for programming ideas, and also suggestions for which jump rope to use

sIimtrady‎, Today 10:46 AM
Today, 10:46 AM Go to last post
0 63

Is my workout plan well build?

I am at the age of 15 years old , I weigh around 65 kilograms , and I am at about a height of 1,73-78 metres . My goal is to have a strong body , no matter if I ll have low body fat for the abs or other muscles to be visible, even though I am at a decent body fat amounmt , I suggest I am around 13%...

firemakt‎, Yesterday 09:58 AM
6 207

Should i switch to texas method?

i've been on starting strength for 7 months my current lifts are : squats: 325x5 bench : 235x5 deadlift: 365x5 ohp:155x5 bw:178 i always do squats first and i just started to get so drained after the 3 sets that i feel like dying on the second and 3rd exersices im stuck on bench...

tank351‎, Today 08:22 AM
4 110

"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
197 Pages
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5,903 842,984

Question Moving from SL 5X5 to PHUL....good idea?

I want to improve my aesthetics since I just lost over 90 lbs. I don't care too much for strength. I did SL 5X5 for about 3 months. My numbers aren't great. Squat: 155lbs, BP: 90lbs, OHP: 70lbs, DL: 175lbs. Would doing default 4 day PHUL template and progress weights when I feel comfortable be...

deezaremynuts‎, Yesterday 08:50 PM
7 126

5x5 Stronglift 3 month program Before/After results/pictures

Hey Guys, I started working out for the first time ever on march 7th 2014, and these are the results I yielded. I worked out Mon-wed-fri following a 5x5 stronglift workout program. 30 min prior to my lifts I just took one scoop of pre workout creatine g4 extreme. I started out at 140lbs and...

goombar‎, 06-20-2014 06:30 PM
2 Pages
1 2
40 92,447

Question Need help choosing my next program :/ I don't have any idea what to do!

I need bodybuilding routine for HYPERTROPHY. I want MUSCLES not STRENGHT :D Please help

Mutant1312‎, 08-17-2017 01:52 PM
19 590

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
48 Pages
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1,439 102,891

Fierce 5 : how to deal with squat pain?

Hi, -Monday i began fierce 5 program, i did some stretching after the training End of day mylegs begin to be sore -Tuesday it was a real pain -Wednesday i wasnt able to climb stairs, walking was very very hard Problem : wednesday was supposed to be the second trainging session but i wasnt...

Cymryr‎, 08-17-2017 09:54 AM
7 252

Exclamation Having a tough time deciding

I'm coming back to lifting and looking for advice on the following workout and which one would be recommended. Idea 1: Full body workout, twice per week (Sunday and Wednesday) - squats - flat bench press - barbell rows - pullovers - incline flys 4 sets of 8-10 reps on all exercises.

Jayware33‎, Today 06:22 AM
Today, 07:39 AM Go to last post
4 118

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