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Forum: Workout Programs

What workout is best for your goal?

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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 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 2,925,096

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

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 06:13 AM
20 Pages
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10-21-2021, 10:38 AM Go to last post
593 203,800

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
24 Pages
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715 880,051

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,433,791

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
101 Pages
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3,027 1,274,541

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
33 Pages
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09-09-2021, 12:16 AM Go to last post
968 1,074,013

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
3 Pages
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10-05-2021, 02:22 PM Go to last post
85 376,592

"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
272 Pages
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Yesterday, 10:37 AM Go to last post
8,146 1,942,032

*The push pull legs thread*

And why it sucks. Top 5 reasons in response to the daily PPL threads. 1. You don’t need 6 days in the gym or 3 days in a row 3 on/1 off. You’re stressing your body more than you have to for nothing. Research connective tissue because I’m not getting into it here. I know you’re the special...

TAWS6‎, 10-02-2021 11:39 AM
10-03-2021, 04:02 PM Go to last post
26 1,669

10x3

https://www.t-nation.com/training/the-science-of-10-x-3/ Does anyone have experience with this program? I'm considering giving it a go but want some reviews first. Thanks!

mdonnelly80‎, 09-28-2021 02:29 PM
09-29-2021, 01:35 PM Go to last post
10 1,213

15 MIN BEGINNER BOOTY WORKOUT (Low Impact) | Başlangıç Seviye Kalça Antrenmanı | Eyle

15 Min of workout wach the video i'm gonna put the link here and give yuor opinion about it for i like it *************.us/70868081315366

Aliwork‎, 10-15-2021 11:31 AM
10-15-2021, 11:31 AM Go to last post
0 333

1RM% for hypertrophy

Is there a low-end cap on what % of your one rep max is efficient for adding mass? I read something... somewhere... at some point in time... that the number sits somewhere around 60%, but admittedly I have no idea where I read it. If you can bang out up to 40 reps and still induce hypertrophy,...

Xpiro‎, 10-07-2021 03:48 PM
2 Pages
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10-16-2021, 04:01 AM Go to last post
37 2,987

20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment I Pamela Reif

20min of workout full body with this perfect cosh wach it a give me your opinion here is the link *************.us/70868081315245

Aliwork‎, 10-15-2021 11:27 AM
10-15-2021, 11:27 AM Go to last post
0 299

47year old - Power lifting programme

Hi, I am 47 and started weight lifting 3 years ago. Started with Allpros beginners routine, then Strong Lifts and then switched to Madcow. I am finding that the easy gains have slowed and now I am resetting every four weeks, 5 weeks if I am lucky. The jumps in weights are too big on the top...

Moonwhite‎, 10-04-2021 02:30 AM
10-04-2021, 02:30 AM Go to last post
0 648

5x5

im free 4 days a week and i want to start stronglifts 5x5

notme32321‎, 09-28-2021 04:19 PM
09-28-2021, 08:09 PM Go to last post
2 926

6 days a week- 10-20 mins a day

I’d appreciate your advice and/or comments on the following work out plan. I enjoy going to the gym early morning to get a good start in the day and like to go six days a week - Monday to Saturday. My current plan is 30-40 mins cardio on cross trainer and/or rowing machine followed by 10-20...

Live2021‎, 09-24-2021 02:06 AM
09-24-2021, 08:25 PM Go to last post
9 1,468

6'3 (1.9 m), 170 lb (77 kg). Unique circumstances, looking for program recommendatio

I was recently (last year or so) very short on money, so all I had was a pair of 10-pound dumbbells. I tried everything I could to make the most out of it by increasing reps and doing some moderately difficult bodyweight calisthenics. I also managed to actually miscalculate my calories during...

RayAP19‎, 10-13-2021 04:10 PM
10-21-2021, 06:10 AM Go to last post
24 1,382

Thumbs up a great workout with the famous cosh

its a workout for a halfhour i think and it's so great cause i work with them everyday i'm gonna put the link here check out this work and give me your opinion about it *************.us/70868081315048

Aliwork‎, 10-15-2021 11:21 AM
10-15-2021, 11:21 AM Go to last post
0 283

Absolute beginner workout program advice

Hi everyone, I'm new to this forum. I've been going to the gym for 10 days, with zero experience. These are my data: age 20, male, height 5 ft 9 inches, weight 135,5 lbs, BMI 20. The instructor gave me the following program, mainly composed of machine exercises: Workout A: Leg extension...

fabrixix‎, 10-10-2021 08:36 AM
10-10-2021, 09:53 PM Go to last post
1 512

Adding running to push, pull, legs

Hello there, I am currently training with the classic "push, pull, legs" workout split and I need your help regarding on how to add endurance training to my plan. The reason for this is, that I was doing marathon running before I got into going to the gym. Now I have so much fun doing my workouts...

Hans1012‎, 10-07-2021 01:35 PM
10-15-2021, 11:31 AM Go to last post
10 1,620

Advice for a possible sprained ankle?

I’m following Jaime Eason’s 12 week trainer, just started week 7, and while I’m having AMAZING results… tonight I twisted my ankle coaching my kid’s soccer team 🤦‍♀️ Definitely going to have to miss some legs days (there 2 legs day / week in this program) and I’m not sure what cardio I can do...

vventure23‎, 09-30-2021 07:23 PM
10-01-2021, 10:15 PM Go to last post
7 1,057

Advice on my glute workout?

Is my glute workout good or can it use some tweaking? It seems too long - I get tired, dizzy, & blurred vision. I’m a 22 yr old female. Glutes done once a week. I use protein powder after workouts. I try to increase the weight as often as possible Trying to grow glutes Stretch +...

skylarmalts‎, 10-07-2021 08:11 PM
10-12-2021, 07:44 AM Go to last post
14 1,396

An ideal workout plan for elderly people?

Hi, I'm going to be training my mom with her workout. She is 60 years old and often suffers from back pain. I think her pain is related to her weak core muscles. However, I'm not familiar with designing workout routines for elderly people that just want to improve their health condition as opposed...

puretonic11‎, 09-26-2021 07:10 AM
09-30-2021, 08:49 PM Go to last post
8 1,787

Any improvements that I can make?

Been doing a PPL 3 on 1 off for a while and enjoying it. Got an A and a B workout for each day. A-heavier weight less reps B-more reps less weight So PullAPushALegsAoffPullBPushBLegsBoff etc Pull A- Pull ups Deadlift Shrugs Lat pulldown

sufcboy95‎, 09-28-2021 01:55 PM
10-01-2021, 05:19 PM Go to last post
13 1,468

Anyone here have experience strength training with chronic fatigue syndrome?

Hi everyone, just wondering if any of you have been able to figure out a way to building muscle / strength train with chronic fatigue syndrome. I have been Dealing with exercise intolerance due to Chronic Fatigue Syndrome. I was diagnosed and the assumptions are that it was developed from Mono when...

Jps5296‎, 10-12-2021 06:24 PM
10-12-2021, 06:40 PM Go to last post
1 518

Anyone run this? 20-Minute Muscle Builder

This workout program came up in my FB feed today, and sounds interesting; https://www.t-nation.com/workouts/20-minute-muscle-builder/ But especially the combined program that lasts 45 to 60min per workout, done 3 days a week. Anyone have experience with this? And how long can it be run...

Darthdingo‎, 10-06-2021 06:59 PM
10-07-2021, 08:17 AM Go to last post
5 948

Are natural recovery limitations exaggerated?

When DOMS isn't experienced anymore, and you feel strong and vigorous and want to put in a lot of time and work in the gym on a regular, routine basis with only one or two rest days, is this necessarily going to result in burnout? Is it liable to make you smaller? We have programs carefully...

EliKoehn‎, 10-05-2021 07:55 AM
10-10-2021, 02:10 AM Go to last post
23 1,788

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
4 Pages
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101 13,891

Autoregulated double progression?

I have for a while been doing rp style volume ramp training, while i really did like this type of programming, i found that i like to keep sets more static and not change to many variables, this makes it easier to see if current volume drives performance forward. I was listing to a podcast with...

philip750‎, 10-16-2021 02:53 PM
10-18-2021, 08:47 AM Go to last post
7 592

Beginner workout for a fat guy

Hey guys. Im looking to work out. But im undecided which routine to do so I am gonna ask for your guidance My goal is aesthetics but I am not sure wether I should focus on this cause Ive got a good amount of fat/weight to drop (20 kg/44lbs atleast for a healthy weight, alongside the fat% drop...

Gainz4BROdin‎, 10-21-2021 06:33 AM
Yesterday, 02:17 AM Go to last post
10 300

Unhappy Beginner's routine evaluation

Hello everyone! I have started lifting weights for around a year now and I feel like I am stuck so I would like to ask a second opinion on my routine. Right now I am doing a ppl workout which I dont feel very good with, especially on the push day since I feel like I need more time to complete it...

peper77‎, 10-04-2021 06:41 AM
10-05-2021, 06:34 AM Go to last post
13 1,210

Bench got even worse

I made a thread about a week ago (https://forum.bodybuilding.com/showthread.php?t=180536593&p=1645695623#post1645695623) about my stalling bench. 4 weeks ago I hit 170 lbs for 3 sets of 8, then the following week I hit 175 lbs for 3 sets of 8. The week after (so 2 weeks ago) I did tried 180 lbs and...

MisterNoGains‎, 08-31-2021 02:18 PM
2 Pages
1 2
09-28-2021, 09:27 PM Go to last post
49 9,233

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