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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
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2,467 555,616

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
20 Pages
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10-17-2017, 08:12 AM Go to last post
570 163,388

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
155 Pages
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10-16-2017, 06:19 PM Go to last post
4,630 599,453

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
14 Pages
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10-15-2017, 04:54 AM Go to last post
416 171,021

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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10-11-2017, 03:07 PM Go to last post
616 725,213

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 1,601,578

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 47,081

Help for a healthy program

Hi, I'm 180 cm and 78 Kg. (It's 5'10" and 172 pounds) I'd appreciate your help finding a program to help me build a normal & healthy body (nothing special really). I think I'm pretty skinny and recently I've got an ugly belly which is extremely annoying for me. Background: I'm a software...

SomeOlGeek‎, Yesterday 05:55 PM
2 121

Question Thoughts on this 6 day program?

Let me just prefix this by saying that I trained using an upper/lower split for about 5 months before this. I am trying to build as much muscle as I can so I'm watching my diet pretty carefully. I have been trying this program for about 2 weeks, and I'm not sure if I like it or not. I normally...

1NoobGain‎, Yesterday 05:24 PM
Today, 03:13 AM Go to last post
2 71

Can you get big on 3 days a week?

As the title says.... Also been training nearly 6 years but work has been very busy so can't train as much.. Still trying to gain size!

BMC171‎, Yesterday 02:27 PM
Today, 03:09 AM Go to last post
7 207

Workout Routine Suggestion

Hello, I'm wondering which workout routine would you suggest for me to get the "slim fit lean" look like within the attached pictures. I'm 5'10" (178 cm) and I weigh 140 lbs (63 kg) (attached within a picture of my body as well) Thanks

ysh9‎, 10-17-2017 07:36 PM
2 160

Smile How to create a program

Just what the title says. Where do I go on the website to create my own program like the rest of the people on here. I feel like I have looked the website up and down and can't seem to find anything relating to it. Thanks in advanced

SethCook1‎, 02-08-2016 02:06 PM
Today, 01:22 AM Go to last post
10 1,234

What to do now? New to forums pls help a newbie out

Hey guys. I started working out about 4 months ago and made some good strength gains. BP: 60--> 85kg Squat:90--> 130kg OP:40-->55kg I do deadlifts from time to time but i started around 80kg and now i can do 120kg. All those lifts are around 5-7 reps. Anyways, i started with the classic 3...

hamsy1‎, Yesterday 08:18 PM
1 62

Looking for help getting and staying motivated

Hello, I’m looking to find a place to start and what to do after that to keep going with losing weight and getting in shape. It has been almost 3years now since my wife passed away and I still have trouble keeping myself going. I have tried in the past with temporary gym buddies but they always...

curtmcgee‎, Yesterday 11:47 PM
Yesterday, 11:51 PM Go to last post
1 73

Gym Trainer says I should do a hypertrophy focused workout Not Fierce 5

Today was my second day doing Fierce 5, and as a beginner with a severe case of ****arounditis I just chose it and planned to stick with it. I was doing Workout B, and when I got to Bicep Curls the trainer came over and showed me how to really do them with the cable and the right setup, which...

Loozelux‎, Yesterday 03:46 PM
Yesterday, 08:56 PM Go to last post
8 241

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
38 Pages
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Yesterday, 05:59 PM Go to last post
1,119 140,970

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
57 Pages
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Yesterday, 05:58 PM Go to last post
1,689 114,125

Question Help and Suggestions

Hi Everyone! My InBody Stats and Photos are attached. Can someone interpret it. Any advise to be leaner. Any programs I can do? Any supplements I can take? Any diet plan would you recommend? Anything that I should focus on first? Thanks in advance!

brynwolf‎, 10-17-2017 03:37 AM
Yesterday, 05:30 PM Go to last post
6 246

"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
205 Pages
1 2 3 4 5 ... 205
Yesterday, 05:18 PM Go to last post
6,133 891,220

Set and rep schemes?

So I know that there are suggested rep ranges for strength vs hypertrophy(size), and I plan to start applying those alternating on my big lifts like bench, squat, dead’s, etc. but do those same rep/set ranges apply to other movements too like bicep curls, leg extensions, tricep extension, shoulder...

Dman1626‎, Yesterday 03:43 PM
Yesterday, 04:15 PM Go to last post
3 126

Even Chest & Back excersises?

Hello, I've read somewhere long time ago, that Chest & Back needs to be balanced (and seems obvious to me aswell). But I can't find any clear info about the concrete balance. I assume that you need as much Pulls as Pushes. But do Fly's also count as pushes? And does the back itself also has to...

Izzy0165‎, Yesterday 01:32 PM
Yesterday, 03:44 PM Go to last post
1 116

Getting back into it

Story time First off, let me start by saying its been a while. I have always loved working out, but not more than being a lazy POS. Working out was part of my daily regiment 5-6 times a week. However, with work, marriage, family life, and friendships - I took the easy way out and stopped working...

MHMabrito‎, Yesterday 03:40 PM
Yesterday, 03:40 PM Go to last post
0 86

Efficient full body every other day routine

Alternate between these two every other day: Workout A 3x8-20 Weighted Chest Dips 3x8-20 Weighted Chin-Ups 3x8-20 Squat (ATG if you can) Workout B 3x8-20 Military Press 3x8-20 Underhand Barbell Row

BeastAreMade‎, 10-14-2017 11:15 AM
6 Pages
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Yesterday, 03:28 PM Go to last post
167 2,606

5x5 workout help

I have just heard of the 5x5 workout programme. I am already training for strength and have been for the past month using another workout. After my strength training i would like to build some mass, would i be able to do the 5x5 routine except instead of doing 5 reps do 8 - 10 for that mass?

fidgithill‎, Yesterday 02:29 PM
Yesterday, 02:29 PM Go to last post
0 96

What plan/routine would you suggest doing?

I have been doing a split program on and off (I need to be consistent) for several months. Day 1 - Chest/Biceps Day 2 - HIIT Day 3 - Legs/Back Day 4 - HIIT Day 5 - Shoulders/Triceps Day 6 - HIIT Day 7 - Rest

Yardey‎, Yesterday 12:20 PM
Yesterday, 01:01 PM Go to last post
1 65

My take on 531 with joker sets and FSL.

Hello. Male 23, 175cm, 75.3kg I've been following my own program now for 6 weeks, and I've made huge progressions. I am looking for general feedback and thoughts about this approach. I know that you are not supposed to modify 531, but hey, this is working. The original 531 didn't really...

Benchmate‎, 10-17-2017 10:27 PM
Yesterday, 12:53 PM Go to last post
7 235

Is my routine okay?

I'm currently doing a PPL + Upper/Lower that I took on a thread on this website and modified it a little bit. But was wondering if I should add or modify few things? How does it look? What should I do different? Push Day: Incline BB Bench Press, 3 Sets, 6-10 reps Flat DB Bench Press, 3 Sets,...

alexz1993‎, 10-17-2017 07:06 PM
Yesterday, 12:34 PM Go to last post
6 187

Smile How Long Should I Spend In The Gym????

I know this gets asked a lot and I've done some reading, but I want someone to tell me that my time in the gym is suffiecnet as I believe it is, to me anyway. I spend as little as 20 minuets in the gym but come out feeling pumped and proud of the work out, I don't sit around between sets on my...

nickhiggins090‎, 05-24-2017 12:24 PM
Yesterday, 11:50 AM Go to last post
7 421

Cool 2x crossfit + 1x cardio / per week

Hello guys. I'm quite new to the forum, read several articles and posted on a now forgotten account. First of all I want to get it out loud and clear that I know what CrossFit is and it's drawbacks. Been lifting for 10 years so I know how to take care of myself (form, volume, etc) Recently...

nicochili‎, Yesterday 08:44 AM
Yesterday, 11:29 AM Go to last post
4 127

Critique my PT's advice. Also 10lb loss before and after photos in here

So, I've been doing stronglifts for some time now whilst cutting. Overall results have been good and I've lost 30lbs. However after I get into the program for around 6 months I physically need a break. I decided to contact a PT and this is what he claimed: * He suggested I do a upper and...

DowMMA‎, 10-17-2017 08:21 PM
Yesterday, 10:54 AM Go to last post
1 165

Question Best program for mass..?

I'm on PPL Routine but im hearing alot about the 5x5.. Which is better for hypertrophy ?! Is there any better Routine than both ?! Im Bulking and i don't want to waste it.. I workout 6 days a week and planning to stick with it, PPL PPL Rest. Thanks..

Vincent47‎, 10-11-2017 03:41 PM
Yesterday, 09:52 AM Go to last post
11 367

Fierce 5, missunderstanding?

I tried to search on the forum but I didn't find anything. I'm doing the beginner program of fierce 5 and it says: Every week you have to add 10 lbs to your lower body muscles and 5 lbs to the upper. Lower body is also calves? Because add 10 lbs to the quad's exercises is enought simple,...

vrases‎, 10-17-2017 05:43 AM
Yesterday, 09:29 AM Go to last post
8 315

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