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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: 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
23 Pages
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Yesterday, 05:17 AM Go to last post
671 614,399

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
272 Pages
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04-01-2020, 07:16 PM Go to last post
8,131 1,277,977

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
99 Pages
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2,955 990,091

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
23 Pages
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03-01-2020, 04:43 PM Go to last post
683 1,167,795

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
32 Pages
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01-09-2020, 01:34 PM Go to last post
945 739,180

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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09-06-2019, 12:41 AM Go to last post
72 211,432

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 2,480,881

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
8 Pages
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Today, 09:43 PM Go to last post
238 50,669

Starting strength. the legend, the myth

I hope everyone is having a great time and just chilling and relaxing during the quarantine (shoutout TO the ones Who Still go TO the gym.. Dying for the gains son) i hope i dont Offend the ss fans and i guess this has been talked about many time... A little back story.. My gym age is 1 year and...

Advice1998‎, Today 10:24 AM
16 515

PPL split advice

I want to focus on hypertrophy while still making some progress on my numbers. Any suggested changes for exercise selection or volume, especially where cumulative fatigue and overtraining become a concern? Pull A Deadlifts: 3X3 Bent-over Rows: 3x8-10 Weighted Pullups: 3x8-10 T-bar Rows:...

StillbornSoul‎, 04-01-2020 06:29 PM
2 Pages
1 2
Today, 06:53 PM Go to last post
31 1,123

Too weak to squat - Home kit and ideas for Covid Gains

For whatever reason I cannot squat. I have COPD but at the Gym was gradually building strength using machines to protect my CNS from causing a flare up. The plan was to seated leg press until I was able to easily air squat and then towards weighted squats / front squats etc. Now with the...

Stormbitch‎, 03-26-2020 08:18 AM
17 2,269

Strange program has you alternating curls, rows, and pulls up everyday?

I can't post links. To see the entire program, google 8 Week Powerbuilding DUP 5.0 This program is strange. The way the core lifts are approached seems okay to me. I feel like it's a long cycle that won't result in an amazing increase in 1rms. That's not the focus though. Powerbuilding obviously...

Bailout987‎, 03-30-2020 08:55 PM
11 1,268

Lifting and Endorphins?

Something I have noticed is that the boost in mood I get from lifting seems to be getting greater as I’ve progressed. Anyone else notice something like that? ===== BACKGROUND: At first I was surprised and thought that gains in strength shouldn’t matter since endorphin level should probably be...

HomeGymChains‎, 04-01-2020 11:45 AM
Today, 03:27 AM Go to last post
5 769

Question Beginner question about rest

Hey, I am currently making a new workout program, i’ve been weight lifting for 6 months now and only seen small result, while doing everything the right way (eating correctly, exercising with proper form..) EXCEPT my big mistake was over training, i was working out for 6 days a week, 1h30-2h per...

huuuuuh‎, Yesterday 05:39 PM
3 412

At home workout programs/splits

So I probably missed someone already posting about this topic. But what routines and splits are you guys doing at home when you have very minimal equipment?

JDrakeBailey‎, Yesterday 12:28 PM
Yesterday, 06:32 PM Go to last post
3 541

p90x3 question about diet plan

Hello! I have recently started p90x3 and am about to finish my second week today. Following the nutrition guide, I am supposed to follow plan D where I consume 2400 calories. This does seem quite high for me. For context, I am 20, 5'9, around 150ish (little lower) pounds and I am looking to lose...

kellega1485‎, 04-01-2020 06:06 PM
Yesterday, 10:24 AM Go to last post
8 697

Best Exercises of Wide pelvic bone and slim waist guy

Deleted by mistake my other post so asking again. I'm 28, 1.78, 67 Kg guy, I have a wide pelvic bone with sim waist. I work out 4 times a week at the gym and working on all muscles but haven't menage to see much progress in getting my back stronger for thicker waist look to make my hips and waist...

Roy22b‎, 04-01-2020 09:44 AM
Yesterday, 08:53 AM Go to last post
13 822

Cutting - at home workout.

Would it be advisable at all to do a slow cut while only doing home workouts?(body weight exercises and resistance bands) Or would I lose too much muscle/strength?

yka1‎, Yesterday 07:21 AM
Yesterday, 08:49 AM Go to last post
3 513

Beginner - in a bad shape - help needed setting up a home workout schedule

Hi guys, this world lockdown made me thinking that I really should workout now. Too much eating and baking to kill the time haha.. Some information about me and the equipment at home Me Age: 28 Height: 1.80cm (5 feet 10) Weight: 80kg (177lbs)

TooFatRN‎, 04-01-2020 12:53 PM
Yesterday, 02:56 AM Go to last post
4 701

Post Corona 6/week home workout

Hi, im new here. I'm posting my 6/week 'Corona' inspired home workout. I refrained from circuit trainings and such and tried to emulate a strength/bodybuilding program as close as I could with limited equipment (alternatives to a bar and dumbbells are also included). The reason it's 6 time is that...

NikolaRistic‎, Yesterday 01:39 AM
Yesterday, 01:39 AM Go to last post
0 626

Advice for a skinny upper body and fat lower body

Hello, I've finally decided to reach out to this community after not finding many other people who are experiencing what I am. I'm new here, so I hope this kind of post/format is allowed. Since middle school, I've had big calves, thighs, and butt, yet my chest, shoulders, and arms are really skinny...

jules1222‎, 04-01-2020 12:45 PM
04-01-2020, 01:41 PM Go to last post
2 656

Question about Lat pulldowns and Pullups.

A cool thing that happened today during pull day. I never was Good at Pullups so i always did Lat pulldowns.. How ever after Seated row i always do Lat pulldowns but today i was like leme see if weighted chins got me somewhere... Surprise first time i tried Pullups In a long time i was able to do...

Advice1998‎, 03-31-2020 11:57 AM
04-01-2020, 01:17 PM Go to last post
12 1,002

Smile Body weight Intensity-Based Chest Workout

Hey everyone, What do you think about this chest workout for hypertrophy? Reps: As many as possible Rest: 30 seconds Decline push-up: 2 sets Regular push-up: 2 sets Incline push-up deficit: 2 sets

LiamPat1‎, 03-31-2020 07:09 PM
04-01-2020, 03:39 AM Go to last post
1 798

Calisthenics home workout for anyone wanting to try it

Been seeing a lot of people making threads due to the coronavirus asking for a home workout routine. I decided I'm going to help and share my personal routine for anyone willing to give it a shot. There are some things you'll need first. 1. Weight vest 2. Gymnastic rings 3. Parallettes 4....

Animal2692‎, 03-26-2020 06:10 PM
2 Pages
1 2
03-31-2020, 04:45 PM Go to last post
32 3,543

Can I use kettlebell workouts for conditioning until the gym opens back up?

My gym is closed until early May and I just purchased some kettlebells. I used one of Dan John’s workouts where you do swings, goblet squats, and pushups back- to-back for as long as possible with no break. I did this for 6 minutes with a 53 lb kettlebell and was smoked after. I’m expecting that my...

beq1991‎, 03-30-2020 04:16 PM
03-31-2020, 04:00 PM Go to last post
4 1,100

Corona Virus Routine

I'm 20 years old 6ft1, 165lbs and I want to build mass. I've been training for a few months but I'm still a beginner (only bench 135 x5) I was was picking between fierce 5 and The Vinking's Bare Bones routine. Which one is better? I was going to pick the Bare Bones full body because it has...

joaogil1999‎, 03-29-2020 11:26 AM
03-31-2020, 02:42 PM Go to last post
2 1,500

How do I Lose Fat and Put on Muscle?

I am "Skinny Fat" and am looking for a way to gain muscle effectively, while also losing weight. I am not "new" to lifting but have only been lifting for around 6 months and haven't seen great results. Due to the new pandemic I am unable to go to the gym but have weights at home so I am still able...

Fitwannabe3‎, 03-29-2020 11:59 PM
03-31-2020, 02:33 PM Go to last post
3 1,364

Working shoulders day after back day?

Hi, I'm very new to weight lifting, so new in fact I have only just started properly last week. I've developed my full programme using all the advice I could find on different forums, articles, etc. However I've just come across an issue and wonder if a) it is an issue, and b) if it is, how do...

Lafleur182‎, 03-30-2020 04:06 AM
03-31-2020, 12:30 PM Go to last post
7 1,235

Is this balanced enough?

Hey guys Working on my routine, trying it out this week. Followed the suggestions on the topic " Programming balance made easy " from Davisj Main tool, TRX and own body weight to begin with and light weight DBs Full body in A/B style Day A Trx pistol squats

BelgianBAMF‎, 03-31-2020 11:13 AM
03-31-2020, 12:06 PM Go to last post
3 839

Post PPL or Full Body For Bodyweight Training

Hey guys, now that gyms are closed, I'm trying to workout anyway I can which means mostly bodyweight exercises including pull ups,and I use tires as weight for rows. Anyway, I was wondering what do you guys think it's the best split for bodyweight training. I train 6 times a week so should I do...

BaddingBro‎, 03-29-2020 11:37 AM
03-31-2020, 10:12 AM Go to last post
4 1,418

Help with program/Home equipment because of Corona

Currently all the gyms are closed where I live because of Corona. The gyms were only going to be closed until the 26th of March however this time has been extended for at least 2 weeks, and the shutdowns might be extended further than that. I haven't trained since the 12th of March. I took it as a...

Davidtrains‎, 03-31-2020 09:54 AM
03-31-2020, 10:11 AM Go to last post
1 890

Greyskull LP accessories

I'm starting greyskull LP and would like to know your opinion on the accessories (2 last exercises of the workout) I chose: Workout 1: Bench/OHP: 2x5, 1x5+ Squat: 2x5, 1x5+ Barbell Row / Inverted Row Curls / Bench dips Workout 2: Bench/OHP: ...

joaogil1999‎, 03-31-2020 03:03 AM
03-31-2020, 10:08 AM Go to last post
2 918

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