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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 07:55 AM
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Yesterday, 01:48 PM Go to last post
670 220,784

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 02:07 PM
86 Pages
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Yesterday, 01:37 PM Go to last post
2,565 584,287

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

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

nightanole‎, 10-05-2015 08:53 AM
172 Pages
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Yesterday, 06:15 AM Go to last post
5,131 659,549

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 07:27 PM
17 Pages
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02-16-2018, 02:33 PM Go to last post
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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 12:51 PM
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02-14-2018, 12:13 PM Go to last post
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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 09:28 PM
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04-19-2016, 01:44 PM Go to last post
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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,702 "All Access" fee for workout plans?

Has anyone else seen this yet? Apparently it just came out today. If posted in the wrong section please move. Seems some of the content on here that was free will now cost 8.99 a month *or 89 a year* to access. So for those half way through a program they'll get cut off unless you pay...

necrologic‎, 11-16-2017 02:30 AM
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Share me the best beginner split program

Started to lift some weeks ago, and have used a fullbodyprogram, but i want a change - fullbody is nothing for me, like split alot more. Some recommendations? It has to be a 4 day program linnear progression program, on a beginner level. Would really appreaciate it lads.

legendoo‎, Today 04:05 AM
12 294

Is it healthy to do the Saitama Training Regime every single day?

For those who aren't into over powered anime's or just simply anime, Saitama (One Punch Man) achieved absolute strength by doing a specific regime every day. Now of course I know I won't get absolute strength from just doing so, I just want to well start working out. The Regime is : 100...

rodpa715‎, Today 11:19 AM
Today, 03:16 PM Go to last post
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Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
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"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 08:03 PM
229 Pages
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Today, 02:26 PM Go to last post
6,868 1,006,233

Is it okay to do skip the rest day in between on the P.H.A.T workout?

Im not exactly skipping it, im just changing it from place, instead of doing it on wednesday or in the middle of the week, rest both days on weekend, and do the full workout on the 5 days of the week?

Osiris95‎, Today 12:55 PM
Today, 01:55 PM Go to last post
4 98

What do you think of this full body workout?

After trying out quite a few workout routines for the last 2 years (full body, Push/Pull/Legs, upper/lower body, etc.), I came up with the attached workout routine which is a 3-day ABA BAB full body workout with some serious focus on arms (as I am an ectomorph with skinny arms). What are your...

farfouille‎, Today 06:19 AM
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How is my workout routine

5ft8 140 doing a full body routine three days a week been lifting for little over a year now so far I think I have went for 131-134 to 140. Not trying to power lift just tone out and gain muscle while getting into much better physical shape. I already see differences and I slowly increase the...

drako13‎, 02-18-2018 02:44 PM
Today, 01:32 PM Go to last post
20 393

When to Barbell vs Dumbbell (Fierce 5)

Hi guys, I've been using Fierce 5's programs for the past year or so, and after seeing some solid gains but feeling bored/plateauing on the novice program I decided to switch to the ULUL intermediate program. Been following it for ~2months now. Yesterday I was forced to use dumbbells for my...

Metrosh‎, Today 08:30 AM
1 105

Smile Skinny help!

Hello all, I am new to the forums. I am 24 years old, 5',10''. My current is weight 145 lbs. I am by no means crazy skinny because I have a small frame, but skinnier then my liking. I need advice on packing on some pounds. Today I jumped into changing my diet, I am trying to eat about 2500 calories...

jwpcinders‎, Today 11:35 AM
1 35

Advice and comments on my new workout plan.

So I’m starting to do a two a day workout program. So far I’m on the second day and I feel great. Not too tired or dead during my workouts and I feel myself getting stronger, maybe just in my mind but I put up more weight than I normally do during my shoulder workout. Let me know what you guys...

NickJL097‎, Today 10:02 AM
Today, 01:08 PM Go to last post
5 144

(Simple question about this routine)The Intermediate Upper/Lower Fierce 5

I wanna ask if there is enough exercises for my chest. I mean there is incline bench, bench and flies. And I just wanna if this is really enough for my pecs. Upper A Bench 3x5 Incline Bench 3x8 Upper B Flies 3x10

MarekParek3‎, Today 12:09 PM
4 66

Lifting Tempo For Hypertrophy

What do you guys believe should be the lifting tempo for Hypertrophy specific training?

fairbjosh‎, Today 11:41 AM
Today, 12:53 PM Go to last post
2 109

Please Help - Morbidly Obese and Terrible Gym

Hi Guys and Gals, So, long story short, I was in relatively good shape until college. However, there, I ended up having to medically withdraw and was hospitalized for some very serious medical issues. In that time, I underwent a number of surgeries and was given dozens of medications. These...

DeafOrangutan91‎, Today 09:42 AM
Today, 12:45 PM Go to last post
2 125

Uneven chest

Hey guys, I've been working out for about 6 months or so and I believe that I have made considerable progress. I started out at 180 pounds, and I'm now at 155. My bench started at 95, and now it's 185. However, my chest is very uneven, with my left side being much bigger. I can lift the same...

deisman46‎, Today 11:43 AM
Today, 12:37 PM Go to last post
6 91

"Fierce 5" Pendlay Row

Is it ok to use a rack for the pendlay row? i read it's better for your back to use the rack so you dont have to get yourself down as low

GingerSkeleton‎, Today 09:04 AM
5 144

Talking Feirce 5 weight question

Can I add 2,5 pounds in both lower and upper body exercices instead of 2,5 for upper and 5 for lower body each week cause even though I started out light I feel like i'm gonna stall very early i'm verry skinny and I don't think I would be able to keep up in a month or two

artits‎, Today 10:37 AM
3 95

Advice for GF starting to Lift

My girlfriend wants to be more active and start lifting and we have started the Bret Contreras strong curves beginner program. However she follows a lot of fitness models and such on Instagram and wants to do more fun work outs(circuit / HIIT style BW stuff) where she is always moving; because...

Poigbok‎, Today 10:48 AM
Today, 11:08 AM Go to last post
2 94

is coolcicada's PPL routine bad?

Hey everyone, I know a lot of people don't like Coolcicada's routine due to balance issues and training 6 days a week. I'm trying to fix its balancing and doing it 5 days a week instead: 1: Lower Back Squat 4x6-8 Romanian DL 4x6-8 Leg Extension 4x8-10 Hamstring Curl 4x8-10 Calf Raise...

DogletDusk‎, Yesterday 03:34 AM
Today, 10:37 AM Go to last post
7 336

Once a week Gym workout?

I have a question for you guys is it pointless to do once a week workout and what would that workout be in terms of exercises? I can't find the strength or the desire to do more then once a week. But would that matter or one workout a week is = 0 workouts a week?

lyusibg‎, 01-19-2018 10:06 AM
2 Pages
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Today, 10:04 AM Go to last post
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Lightbulb Calisthenics Workout Program for a Former Runner?

This post is aimed to ask advice from Calisthenics experts. Hi. Let me first start by introducing myself. I recently ended my career in collegiate distance running and I started a calisthenics routine but I'm not sure if I am progressing correctly. I think the body part of the goal will come...

runnertoswole‎, 02-16-2018 11:45 AM
5 178

Cool What do you think about this workout program?

I am 160lb,25 years old. I started working out 3.5months ago. I'm aiming for muscle building. There is my 5days split and related workouts that I do. Day 1: Back & Triceps >Deadlift (95kg for 5reps is my best till now) >Lat Pull Down >BB Rows >DB Rows >Cable Rows >T-bar Rows

Arnold1947‎, Today 08:55 AM
1 97

Advice on my first full body workout programme

Till now I've been mostly doing split workouts. But since short I have decided to give a full body workout a go since people says it burns more energy, it helps with body mass, and most of all it is something I have never seriously done. So I decided to make my own full body workout programme...

Xegano‎, Yesterday 08:21 AM
Today, 07:33 AM Go to last post
4 195

Switching up routines.

I heard that switching up your workout once in a while is good for breaking plateaus and shocking the muscle. However, I do my chest days at home with my two dumbbell handles that I have. So, the exercises that I am able to do are limited. For example, I do dumbbell bench press and incline press as...

AHYEEYEE‎, Yesterday 10:23 PM
Today, 07:31 AM Go to last post
2 146

RPT limited to Dumbbells at home

So I've just started with the leangains program and I'm working on my IF. I have an at home gym, limited to a rower, stepper, and bike (which blows). I do have some free weights. But that's a problem. I normally use my gym on my campus that I work at over lunch, which isn't a problem. But over...

reavesce‎, 02-16-2018 03:15 PM
Today, 07:16 AM Go to last post
2 147

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