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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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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Today, 10:51 AM Go to last post
526 138,677

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
147 Pages
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4,389 568,954

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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Yesterday, 10:11 AM Go to last post
393 145,479

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
82 Pages
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2,434 541,711

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
611 707,645

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 1,550,383

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 44,728

3 day full body workout ?

Looking for a 2/3? days per week full body workout program, i tried PPL but i honestly dislike it. Finished starting strength 4 months ago,since then been doing ****ty 3 day splits. Something that is NOT in the sticky's because i've checked them all already. So i don't know if i should do...

Punset‎, Today 10:52 AM
Today, 11:39 AM Go to last post
7 90

how to maintain after reaching my goal

So over a year(ish) I began working out consistently for the 1st time in my life in attempt to end the whole "you're so skinny""don't you eat" comments. Although I ate whatever I wanted I still bounced between 150-160 lbs 13.3% Bf. After my year I got up to nearly 190 lbs, but cut down to 175 lbs...

chstmjck‎, Today 11:38 AM
Today, 11:38 AM Go to last post
0 1

Jim stopani whole body 100

Did any one is trying this program right now ? For how long do you have to follow this program ?

biglou1959‎, Today 11:37 AM
0 1

What exercises need to be added to this carrying routine?

So I know that t-nation gets some shtick here and usually I agree, but I found this routine: and it seems kind of interesting. Couple that with me wanting to change things up a bit and cut down on time in the gym and it seems...

SuperTune‎, Yesterday 06:34 PM
Today, 11:35 AM Go to last post
6 180

Time to Go Heavier?

I've been doing this muscle and strength routine called Doug's Mega Cutting routine. Example day would be like Incline bench 12, 10, 8, 8 Then a triset for chest Then bicep curls with dumbbells 12, 10, 8, 8 Then a triset.

Sweatyteddytaco‎, Today 08:47 AM
8 140

Workout/meal programs to get slim & lean

As of now I am 5'8, 187lbs male, and I am looking to get more slim and lean. I am looking for workout/meal programs that can help me achieve this. Overall I want a smaller but toned and lean chest, abs, smaller but toned legs, and back. If anyone has any that can assist me, please don't hesitate to...

MarceaR234‎, Today 10:00 AM
1 92

No pain, no much pain?

Yes, one thing I have always hated most about serious weight training is a situation where you need to PUSH HARDER to tear the muscles...yet it you work out TOO just ruptured some biceps, snapped some tensions, etc. I basically carefully gauge when to end a workout with just being so...

thethinman0007‎, 07-15-2017 04:09 AM
2 Pages
1 2
51 1,226

"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
198 Pages
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5,923 845,707

Optimal training volume?

I've read that the ideal training volume is 60-120 reps a week for large body parts, and 30-60 reps for smaller body parts per WEEK. Is this WORKING reps (not including warmups) or TOTAL reps? I've always trained with high volume and increased the weight with each set to the top weight Thanks!

taranradig2017‎, Yesterday 09:19 PM
Today, 09:21 AM Go to last post
3 176

Post Muscle/Strength Program (Intermediate) - I Need !

I consider myself an intermediate level lifter. Been in an out of the gym since I was young (currently 27). Anyways, I need an either 4-day split or 3 day full body program. Goals: Mass/Size (most importantly) & Strength FYI I'm going on a 6-day cruise in a few weeks, my lifting my be...

jnikools‎, Yesterday 01:53 PM
Today, 09:21 AM Go to last post
8 249

Am i Overkilling >

Hi I am stuck at 22 lbs in bicep curls and 88 lbs in bench press... from 2 months (5 Day split routine - Gyming from 5 months, initially i started with 2.5 lbs) My Age: 40, Goal fat loss, lean muscle building, strength and endurance, better mobility, once lean muscular want to maintain...

rebuilding40‎, Today 07:48 AM
Today, 09:08 AM Go to last post
4 127

Not making progress

Ive been lifting since i was 14. I was anorexic looking back then and had no muscle whatsoever. I was 6,1 160 back then when i started. I am now 6'1 190 lbs. But i feel like im making no progress. My lifts arent going up. My bench has been stuck at the same amount of weight for a long period of...

bannana8812‎, Today 08:45 AM
Today, 08:50 AM Go to last post
1 103

Bored of Fierce 5 Novice Routine - what next?

I've been doing F5 on and off for about two years (but fairly consistent over the past few months), and I'm getting bored with it. My current numbers are a mix and match oof what my maximums have historically been, but where they are smaller than before, they're not much, and likewise where they're...

GF23‎, 08-17-2017 11:46 PM
12 487

Smile writing training programs app

i search for an app that i can save my training program and my progress there for example my chest day and how mush weight set rep in an easy and nice interface

BlackHoleBiceps‎, Yesterday 01:48 PM
Today, 07:46 AM Go to last post
4 165

Tom Mutaffis 3-Day T/U/L Split

In case you want to try something new/different: it's a 3 day Total/Upper/Lower body routine created by strongman Tom Mutaffis. Just trying to get more eyes on it. I would be interested in seeing someone's 4-day take on it. Total Body: Squats - (3) Sets |...

UltimateLF‎, Yesterday 08:58 AM
1 140

I am going nuts : Help needed

Hi, In forum panel, how can i check (links / list) of all my questions / answered post. I cannot find a way to see all my questions / answers. thanks

rebuilding40‎, Today 07:18 AM
2 76

Poll Poll: What workout to do?

Hello i am a 20 year old teen who's been working out for 1 year for hypertrophy...ive seen great results in size but minimum in strenght and i dont know if i should keep going like this.My main goal is size i dont really care about beeing strong but than again all the big fellas at the gym lift...

Gp4kills‎, Yesterday 04:16 PM
5 190

Fierce 5 Int. & 2 Days-Boxing

Will it kill me considering that I am 31 years old, office guy :)? Or should I go back to Fierce 5 Novice so that 3 days lifting + 2 days boxing will save me? Deadlift 1RM: 172.5 kg Squat 1RM: 147.5 kg Bench 1 RM: 90 kg P.S: I came across something called Tacticall Barbell-...

Mertcann85‎, Today 05:17 AM
Today, 07:10 AM Go to last post
3 110

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
32 Pages
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941 113,370

Beginner routine - but with skipping leg day?

So like a lot of beginners I am trying to improve my strength and appearance... I am your typical "skinnyfat" guy, since I haven't played sports seriously for a few years. Now most of the beginners routines on here some of the central exercises are squat and deadlift, but I am looking for a...

henry4569‎, Yesterday 02:33 PM
7 302

Need Help With Weight Loss

Alrighty, well i've heard these forums can be really helpful and i'm looking for any help i can get with any appreciated. I'm 14, 5'9", and around 260 LB as you can imagine i have quite the amount of body fat. I've tried eating less to lose weight which somehow gained me the 30 pounds from being...

k6by‎, Today 06:26 AM
Today, 06:39 AM Go to last post
1 99

Looking for a few good workout routines to try out.

I want to bulk everywhere, also get a flatter stomach. Looking for a flexible workout schedule time wise. Someone suggested Fierce 5, but I am also looking for other alternatives because I want to pick the one that I feel most comfortable with. Also quick question, for Fierce 5, can I use...

Chieve‎, 08-20-2017 02:47 PM
4 200

Unhappy One muscle group a week?!?!? A WEEK???

Working with a coach for the first time, he pleaded with me not to work more than one major muscle group per week. Has anyone done this? We don't meet to write out my plan for a couple weeks and want an idea, I'd love to see some examples PLEASE. I currently do push pull legs, monday wednesday...

tlvandewater‎, 08-20-2017 09:21 PM
Today, 04:59 AM Go to last post
7 322

Talking Dumbbell only workout at home

hi everyone so I've been doing a beginner dumbbell only workout for about 4-6 months and I think I should probably change it so can you guys give me a workout that I can do with only a pair of adjustable dumbbells and a flat bench? BTW I'm 15 I'm about 165cm and I'm 136 pounds

MaNdUde02‎, 08-20-2017 08:01 PM
Today, 02:11 AM Go to last post
7 177

Need Help Updating my Current Program - Noob

If this is in the wrong location to post this please let me know. Background: Back in December 2016 I weighted 185-195lbs at 5'7. It was around that time that I decided enough was enough and I started to workout. Mind you, this was the first time I had every really worked out. From the...

farmfowls‎, 08-14-2017 11:25 AM
2 Pages
1 2
Today, 01:24 AM Go to last post
39 669

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