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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 07:27 PM
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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
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6,760 880,130

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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01-16-2019, 01:19 PM Go to last post
846 405,341

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
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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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12-24-2018, 12:00 PM Go to last post
661 900,190

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 4,989

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 07:00 AM
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11-19-2018, 08:39 AM 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
365 Pages
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04-19-2016, 01:44 PM Go to last post
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Question Operator training program

How would an operator train ? A guy in my gym says he runs tactical barbell and I can’t find what the routine is without paying for the book. I read reviews that said it isn’t all that. What would an effective routine consist of ? Other than strength work what type of other excercises are there...

JakeNoSnake98‎, Today 02:54 PM
Today, 07:59 PM Go to last post
3 127

Post Help me please!

I’m 17 years old 5 foot 11 inch and 265 pounds. I’m overweight and have been trying to loose it for a while now. I can’t seem to find a good diet for me. I work out 4-5 times a week for around an hour but I am not loosing that much weight. I have some muscle so I’m not all fat but I need...

sam2208‎, Today 07:56 PM
Today, 07:56 PM Go to last post
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SHORTCUT 2 SIZE - Oatmeal question.

Hello. Not sure if this is the correct place, if it is, then I am sorry. But on to my question. In the e-book Shortcut to size by Jim Stoppani it is written that for the 2nd breakfast we're supposed to eat 4.6dl (2 cups) of cooked oatmeal. The question is this: Do i take 4.6dl raw oatmeal and...

Jansen1331‎, Today 07:48 PM
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Question Full body mass

Is it possible to do a full body mass routine every 3rd day? I can only hit the gym every 3rd day. What would the routine look like? Thanks

Medic303‎, Today 07:47 PM
Today, 07:47 PM Go to last post
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Currently my 6th cycle of bbb

It’s 5/3/1 bbb my lifts are 240 bench, 140 ohp( this seems so hard to progress lol), squat 320, dl 350 Chest day: 5/3/1 bench, incline bench 5x10 (or shoulder press not sure if I should keep shoulder with shoulder day or not), weight dips 5x10, 3x12 pec flys, 3x12 face pulls, 2 different bi/tri...

bojanglez34‎, Today 10:31 AM
Today, 07:38 PM Go to last post
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Workout routine

Just recently started working out again after about a 5 year break, just wanted some input on my routine, any feedback would be greatly appreciated. I've started with relatively light weights to start that way I can work up properly, routine is as followed (goal is muscle growth and slight fat...

Jarredsanche‎, Today 11:26 AM
Today, 06:59 PM Go to last post
3 91

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
2 Pages
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Today, 05:49 PM Go to last post
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What do you think of my workout plan?

I am 6 months into my weight training, i started out with fullbody workouts for first couple months then i started doing the traditional “bro splits” but i felt like i wasn’t hitting my muscles as frequently as i should be considering the fact that i’m fairly new or basically a beginner. So i...

AniketRudraksha‎, Today 05:15 PM
0 56

Fierce 5 dumbell substitutions due to muscle imbalances?

Okay so I've been doing fierce 5 for 5 weeks, but my right arm is noticeably bigger than my left arm and is noticeably stronger. I've read that doing dumbells for a while til they even out is a good way to make them the same size. (just for the arms btw) So I thought I'd switch bench with...

Rexify‎, Today 12:34 PM
9 185

Workouts that help with anxiety?

Hi I need some workout to help ease me anxiety which has gotten pretty bad. I'm looking for tough workouts though I can do at home. Those I can do without equipment as I don't have any.

jay283‎, Today 05:54 AM
Today, 03:20 PM Go to last post
7 278

Does playing squat on squat machine is the same results to freeweight barbell?

Hey Does playing squat on squat machine is the same results to freeweight barbell? Thank you

DODO2020‎, Today 06:10 AM
5 241

Are ramping sets better than sets across for strength?

Hey everyone. Do you think ramping up in a 5x5 style where the final set is 90-100% of a 5RM is more beneficial for strength than, say, sets across in a 3x5 fashion with the same working weight? My thought is that using a ramping approach allows you to reach a heavier load than 3x5 because you...

DogletDusk‎, Today 02:50 PM
0 85

Does my Routine need improvement? (Hypertrophy focus)

I have been doing this PPL program for about 2 weeks now and I really enjoy it. I wanted to post it here and make sure I have a good balance and enough volume per week for hypertrophy. I do not know enough to judge it myself so I wanted to get feedback from more knowledgeable individuals. All...

Zielink‎, Today 12:31 PM
Today, 01:36 PM Go to last post
2 128

Home workout

It would be greatly appreciated if you could suggest some exercises or an entire workout for me to do at home. Let me give you some context I am a 20-year-old male, 175 cm 65 kilos and approximately 10-15% body fat (according to Athlean-x website and no official measurements). At home, I have a...

Nakuzo‎, Today 11:59 AM
6 133

Alternating between strength and hypertrophy

Hey all, Not entirely new to these forums as I've been a lurker on and off for a time. Let's get to business. For the past 6 years I've been engaging in aerobic exercises with some weightlifting as I used to be super fat and I hit a low of 12%BF up from an ugly 35-40%BF and it worked to help...

DJRipa‎, 01-18-2019 08:50 PM
2 Pages
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Today, 12:11 PM Go to last post
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Don't know what to do now (Program wise)

Hello everyone, I'm an amateur(ish) trainer and I'm not sure what I'm suppose to do right now to progress. My stats are : 70kg, 1.78 meters. I currently run the Fierce 5 program and I've hit a wall twice. I couldn't get 3x5 OHP 52.5kg twice, so I deloaded and got from 45kg back to...

Ruthenz‎, Today 12:10 PM
Today, 12:10 PM Go to last post
0 91

"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
259 Pages
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Today, 12:01 PM Go to last post
7,763 1,276,837

Frequency vs Volume?

Schoenfeld has a new article around the beginning of the year showed that frequency doesn’t really matter as much if the volume is equated. You can look on his Twitter to find it. Does that mean that in theory 9 sets of bench one day, would cause the same benefits as 3 sets 3 days a week (as long...

BoBSMVW‎, Today 07:53 AM
11 273

Intermediate (?) lifter looking for advice on what next

Hey everyone, Been a long time since i popped in here. I'm thinking its about time to switch up my routine a bit, but I really have no idea where to go from here. Background: October 2017 BW 145-150lbs Started Fierce 5 Working weights for squat/bench/DL all started around 95-115lbs Jan...

Conner95‎, Today 10:58 AM
Today, 11:15 AM Go to last post
4 146

Thumbs up What would be a good powerlifting program for me

I need a intermediate powerlifting program now, because I've been stuck for a long time now and some of my lifts have decreased. So these are my lifts: Squat: 122,5kg 3x5 but deloaded to 110kg and then got to 115 and got stuck. Bench: 77,5kg 2x5 and then 3rd set 4 reps, got stuck like 2.5...

Dylan378‎, 01-17-2019 10:59 AM
Today, 08:53 AM Go to last post
10 468

Heric Helm's modified program

i've been running this modified heric helm's routine for a while and i've found it really good. what do u think? Upper Body (this is the "heavy" day, i usually apply progressive overload in these 4 compound lifts on the heavy day) Bench Press 3x5 Barbell Rows 3x5 Chin Ups 3x5 OHP 3x5 DB...

Opelhak‎, Today 06:19 AM
5 164

wanted: SCIENCE on 7x vs 3x when total weekly volume is held constant

I don't want broscience, I don't want opinions, I want links to SCIENCE. My impression from all the studies I read previously on natty resistance training is that when total weekly volume is held constant, it doesn't matter how you divide it up, as long as you divide it up. 1x/week is...

jonray1‎, 01-18-2019 10:23 PM
Today, 07:40 AM Go to last post
10 372

getting bored of full body

So i've been on P/P/L for over 2 years before i switched to Madcow 5x5. On 5x5 im getting huge strength gains, but the program lacks in giving me the PUMP feeling. 5x5 is also 3 days, but ive always been going to the gym 6 days a week. This for me is too low volume, no pump and less...

Knizi‎, Today 06:22 AM
7 203

Do I will see a good results in fierce 5 novice ?

Hey I followed fierce 5 novice today Do I will see a good results in ( bulking ) and change my shape? or I have to wait until move to intermediate program? Thanks

DODO2020‎, Yesterday 05:40 PM
Today, 07:27 AM Go to last post
3 237

Lyle Mcdonalds generic bulk vs Candito upper/lower for mass

which of these two tried and tested programs would be better for building muscle along with strength, but prioritising muscle for an intermediate. I know that they are very similar and will both yield great results but which one would most consider better?

barsforever‎, Today 04:44 AM
2 185

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