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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
94 Pages
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2,790 679,012

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
210 Pages
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Yesterday, 01:16 PM Go to last post
6,291 822,096

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
27 Pages
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10-13-2018, 06:52 PM Go to last post
804 358,813

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
22 Pages
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10-10-2018, 10:05 PM Go to last post
652 867,212

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
2 Pages
1 2
10-10-2018, 09:31 AM Go to last post
45 41,454

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
18 Pages
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10-07-2018, 01:19 PM Go to last post
537 304,822

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 1,924,009

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 08:42 PM
22 Pages
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Today, 05:04 PM Go to last post
650 56,604

Revise my future intermediate program

I used the book and kinda winged it i guess Please critique Tuesday-Bench and Squat Ohp 3x10 rdl 3x10 rows 3x10 Thursday- Ohp and deadlift Bench 3x10 squat 3x10 Week one- 65%x5 75%x5

TLWeight‎, Yesterday 08:12 PM
Today, 05:02 PM Go to last post
10 293

Training for USMC Boot Camp

I'm going to boot camp for the USMC over the summer, so I've decided to start training. Would this program work? I know that you only should be focusing on pushups, pullups, and sit-ups, but I still want to increase strength. Monday-Sprinting/Agility exercises/3 mile run Tuesday-Upper body...

Reznovan‎, Today 04:08 PM
Today, 04:55 PM Go to last post
5 69

# of reps & sets for assistance exercises

I'm currently doing a 5x3 (strength focus) program for squat, ohp, and bench where you start at 80% of 1 rm and add 5lbs each week until you can't get 5x3; so for example if you only get 2 reps on the 5th set you still add weight the following week but only shoot for 4 sets of 3 reps. Do this until...

ajb5478‎, Today 04:42 PM
Today, 04:42 PM Go to last post
0 40

Needing advice for workout split

My current goal is to build mass. I have been going to the gym recently every other day or with 2 days between workouts. I was just wondering would it be bad/too much to workout from tuesday to thursday and then again on saturday or sunday. Those days would fit to my schedule the best right now....

massgainer12‎, 09-29-2018 02:12 PM
6 310

Post In need of advice

Hello Hulks, Ive got an issue and am unsure as to how to proceed with it. Basicly Im looking to mix things up in my routine,but Im unsure how. My routine is split into 3 days/week but sometimes i manage to squeeze in 1 or 2 more,but the cycle is the same. 1 - Chest/Tris/Front n mid delt/Abs 2 -...

KZNex‎, Today 11:23 AM
Today, 04:24 PM Go to last post
1 78

Talking routine question

First off thank you for taking the time to read and help me! I'm not sure I understand 100% what this means from an article in muscleforlife I read: "Working sets are done with 85% of 1RM (4 to 6 rep range) unless specified otherwise. Warm-up by doing 3 to 4 sets of 8 to 10 reps with 50% of...

dqsrosco1‎, Today 01:42 PM
Today, 04:22 PM Go to last post
1 70

Should I skip leg day being a bicycle courier?

I've just started working as a bike courier where I am out for hours on end every day 5 days a week doing deliveries around the area I live. It get's taxing on my quads and glutes and my legs are killing at the end of each day. I usually have 2 days a week working my legs at the gym, should...

tpreston92‎, Today 02:15 PM
1 92

MAcros help

Im 19 years old and i weight around 55kg 115lb and im trying to bulk lean So my current macros that ive calculated is 140 protein 325 carb 60-70 fat but i have a question will those make me bluffy? Bcuz i want to bulk and have atleast abs while bulking I dont mind how long it takes me but still...

jaideep02‎, Yesterday 05:29 PM
Today, 04:17 PM Go to last post
2 129

Skinny little newbie b*tch needs some guidance

Ayy I've finally after years of thinking about how I want to be fit and in shape started going to the gym again, tonight after work was the second workout. I'm really serious about getting my diet right, getting on supplements and working out at least 2 times a week, as well as trying out rock...

Howdoyoulift‎, Today 09:44 AM
Today, 04:14 PM Go to last post
1 121

"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
253 Pages
1 2 3 4 5 ... 253
Today, 04:13 PM Go to last post
7,584 1,208,065

My PPL program for Strength & Size also

I made a workout plan PPL for both strength and size but mostly strength & functionality. I haven't improvised yet. Want to see your ideas Monday - Push BB Bench Press - 5 sets of 5 BB Military Press - 5 sets of 5 DB Bench Press - 5 sests of 5

IbnAlMuqafaa‎, Yesterday 01:50 PM
Today, 03:41 PM Go to last post
13 323

What should I do?

Hi all Hoping for some advice. I’m apparently 12% BF, 119lbs. I’ve been cutting for some time but barely going gym so haven’t really noticed much difference. At what level / indicator should I switch to bulking? Thanks, Jake.

Jake0254‎, 10-12-2018 04:19 PM
Today, 03:33 PM Go to last post
17 478

Fierce 5 query

Hi all Can I run this without the weekend rest? As in: Mon - A Tue - rest Wed- B Thu - rest Fri - A Sat - Rest Sun - B

Jake0254‎, Yesterday 11:23 AM
Today, 03:27 PM Go to last post
3 280

Red face Just began Fierce Five - Looking for a little guidance

Hey, So I’ve wanted to improve myself physically for a long time and I’m finally restarting. I ran Jason Blaha’s 5x5 last year for a month and made progress, but I was struggling to have ‘good’ workouts by the end of that month. That coupled with going on vacation at the same time led to me...

DreadPir8‎, Yesterday 05:01 PM
5 251

Starting On Advanced Large Load Prep 1 Sheiko

Would starting on the aforementioned program be a bad Idea? My current lifts are 550 squat, 500 dead, and bench used to be 335, but a shoulder injury a few months back put bench on the back burner until recently. BW of 275.

Spedicus‎, Today 11:37 AM
Today, 12:46 PM Go to last post
2 122

My bench is not improving what should I do.

Ok so a few months ago I had really good bench progress (For only being 15 years old) I could bench 200lbs one rep max. But anyway I got sick and my metabolism shut down and basically all my lifts turned to crap. It took about a month to recover from being sick and actually now I can squat and...

Buffasorusrex‎, 09-28-2018 10:47 PM
17 868
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Who has run Texas Method? 4 day version?

Anybody? I realize searching the starting strength forums is a much better way of finding people who have run it...but interested in who around here may have...and not interested in posting to the SS forums based on what I read whenever I do search them. I've run Texas Method several times,...

Farley1324‎, 10-13-2018 02:49 PM
19 451

Woman : 3 times a week muscle gain

Hello everyone During the following weeks i'll follow a self made program. I tried in the past to do a 3 times a week full body training but i was too tired at the middle of each session so i tried to do an upper lower split to which my body responded very well. Unfortunately since i like to...

nihon96‎, Yesterday 05:23 AM
Today, 11:18 AM Go to last post
18 364

Training advice

Hi guys, first time post here and looking for a bit of feedback on my training routine. Im 30 years old currently 12st 12lbs. Recently came off a strict diet as had gained to over 14st but mostly all fat gain as had stopped training for a few months. I suffer from menatl health issues and training...

brello777‎, Yesterday 07:57 AM
6 204

Best program for me now after 5 years of gym but barely any visible progress?

In a recent thread I stated I've been going to the gym for over 5 years, I'm not happy with the results which are basically my own fault due to nutrition and some said due to the wrong workouts. If you go to my profile you can see two pictures. There are so many different advices out there...

RestUnknown‎, 10-12-2018 10:41 AM
Today, 09:18 AM Go to last post
7 556

Moved: Lifting weights as a lifestyle

TRT50yo‎, Today 08:54 AM
Today, 09:14 AM Go to last post
- -

Is the 5x5 SL recommend and then more isolated workout next to it.

So on a live chat i talked with someone that i have a goal for endurance and strength. How good i am looking doesn't really care for me as i want to train so i am able to support myself while working as a farrier. So me. I am pretty skinny, well i have already gained a good amount in 3-4 months...

chri943y‎, Today 06:54 AM
Today, 06:56 AM Go to last post
1 107

need help clarifying 531 for deadlifts only

hey y'all, been searching up on this but couldn't quite nail down the info. so i've read the t nation article written by Jim Wendler and have a few questions about it. first off i don't get the 90% of ur 1rm. Jim says to use 90% of ur 1rm and base all calculations off of it. So does it mean,...

yomom69‎, Today 01:02 AM
Today, 06:25 AM Go to last post
2 185

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