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Forum: Workout Programs

What workout is best for your goal?

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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
23 Pages
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Yesterday, 01:48 PM Go to last post
670 220,287

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
2,565 584,130

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
5,131 659,156

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
502 209,126

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
21 Pages
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02-14-2018, 12:13 PM Go to last post
626 764,071

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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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 52,675

Share me the best beginner split program

Startet 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
Today, 04:05 AM Go to last post
0 1

Question Is this routine okay

I’ve been going gym for 6 months now and I keep changing my routine due to school and work Now I can stick to a routine since that’s not a problem anymore Mine is currently Monday - Chest/tri Tuesday - Back/bicep Wed - rest Thursday - shoulders/tri

txggles‎, Today 12:29 AM
Today, 03:34 AM Go to last post
4 124

Guys can I train like this?

I would do split A - Chest, tri, shoulders B - Legs and back (everything would be 3 - 4 sets) On one day I would do like hypertrophy training(10-12 rep range) and on the other day I would do (rep range 3-5) A - Chest - bench, incline bench, decline bench, seated fly pec - Shoulders - Military...

MarekParek3‎, Yesterday 03:13 PM
7 126

Unhappy What do you do if you can't complete a set?

What do you do if you can't complete a set? Do you lower the weight and complete it or give up, rest and start the next set

jack346‎, 02-18-2018 07:12 PM
Today, 02:52 AM Go to last post
10 319

Traps/upper back build makea my posture look sketchy

Does anybody else feel like the way your traps and or upper back are built make it look. lime you have bad posture, or your shoulders are slightly hunched forward? if so, any suggestions to fix this?

rojo72286‎, Yesterday 10:46 PM
1 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
229 Pages
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6,861 1,005,597

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
1 91

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
5 268

Can't lift my multiple rep max as a 1 rep max

I'm new to the detail analysis of weight lifting. After 20 years from being away from the gym, I found myself back in recovering from a knee injury. Once I was clear to start squatting, I decided to start the Wendler 5/3/1. I have been through two cycles and trying to get an insight on one main...

teleking‎, Yesterday 12:21 PM
12 236

Seeking advice - Home Gym

Hello, My name is Mike, 27 years old, 61kg at 1.69m A bit about myself, In high school I took fencing lessons for around 6 years, I was fit, everything was perfect, until I dislocated my shoulder (three times) and had to go under for surgery. After one surgery, one 5-inch scar and a very long...

MirceaMike‎, Today 01:17 AM
0 58

Feeling faint when working out?

Been following the fierce five program for around 4 months, already deloaded once, been noticing that during my workouts this week I've been feeling faint and just doesnt have the energy? Ive always worked out fasted but never felt like this before. Whats wrong? It seems too early for another...

Michealx‎, Yesterday 02:02 PM
11 204

Weight Lifting Makes Me Really Angry And Pissed; Why?

I posted the same thread in Teen Bodybuilding. That was a mistake. Friggin' teenagers.... Anyhoo... For the past few months, I've been experiencing anger and rage when I weight lift and work out. For some inexplicable reason, about 15 minutes after I begin to work out, I suddenly go into...

DracoMalfoy‎, 03-18-2008 09:12 PM
Yesterday, 10:53 PM Go to last post
24 28,717

Home gym workout routine

Hey everyone this is my first post so I hope I'm doing this correctly. I have a home gym setup and have a question on my workout routine. I currently have all Body Solid equipment (bench, power rack, adjustable dumbbells, leg press/hack squat machine, dip bar). I've been on the same workout routine...

Dustintrying‎, Yesterday 08:59 PM
Yesterday, 08:59 PM Go to last post
0 73

What do you think of this program by Coach Charles Staley

What do you all think of this program? Well rounded? It is 3x a week full body. Author says it can be customized for preference this was just his sample. Monday: Split Squat Flat Dumbbell Bench Romanian Deadlift Close-Grip Pulldown Standing Dumbbell Curl Lying Triceps Extension

BuiltJBM‎, Yesterday 02:01 PM
Yesterday, 08:40 PM Go to last post
8 157

Really bad muscle imbalance.

long story short, i swapped to machines to see how much i can lift compared to free weights. and i found out that certain muscles are substantially stronger then others. i would like advice on how to fix this imbalance as efficiently as possible. i travel a decent amount for work, so some days i...

bobby55‎, 02-17-2018 10:53 PM
Yesterday, 07:11 PM Go to last post
19 388

Bench specific programs

Can anyone point me in the direction on a good bench program? My bench sucks (has always sucked) and has gotten worse due to a cut I started back in 6/2017. I recently started to reverse diet so I'm hoping this helps. Currently I'm running Candito's 6 week strength for my deadlift and squat but...

Anthony21‎, 02-17-2018 01:04 PM
Yesterday, 06:00 PM Go to last post
15 255

Question about Fierce 5

So I've been doing the plan for about a month now and so far so good. Today, however, I felt like I didn't get enough exercise for my triceps, so I went to do some dips. I had to wait a while due to gym traffic, and decided to do some chest exercises meanwhile. I ended up doing 2x7 chest flies and...

SackMan65‎, Yesterday 11:57 AM
Yesterday, 05:56 PM Go to last post
3 137

a good 4 day a week full body workout plan

what's a good 4 day a week full body workout plan? i cant skip novice furious 5 so i need a good 4 day a week full body one

GingerSkeleton‎, Yesterday 02:14 PM
Yesterday, 05:49 PM Go to last post
5 120

Candito Linear Program

Need help adding in the other exercises. Not sure which are best for me. 5'10, 145lbs. Monday ­ Heavy Lower Day Squat ­ 3 sets x 6 reps Deadlift ­ 2 sets x 6 reps Optional Exercise ­ 3 sets x 8­-12 reps Optional Exercise ­ 3 sets x 8-­12 reps Tuesday ­ Heavy Upper Day

GingerSkeleton‎, Yesterday 04:27 PM
Yesterday, 05:00 PM Go to last post
1 104

Fierce 5 Novice Routine, how to train it 4 days?

Hi, recently started lifiting, some weeks ago, and the program i follow is the fierce 5 novice routine. The program is really good, and i feel that i progress well, but i feel that 3 days is to few days. I am thinking about adding one more lifting day, on a tuesday for example, but what...

legendoo‎, Yesterday 11:07 AM
Yesterday, 04:44 PM Go to last post
14 200

Exercise Combination errors?

Hi, I've been lifting for a few years. But wanted to confirm with those who experienced if this workout combo has any glaring issues/omissions? Specifically, do I have any workouts in the wrong order or movements that do not belong with that set for a particular day? I perform this 5 day...

Ridergreen‎, 02-17-2018 01:20 PM
Yesterday, 04:01 PM Go to last post
12 318

Exclamation "Fierce 5" Now or Later?

I wondering if you guys could help me out here. For the past 4-5 months I have been out of the gym completely with my diet fluctuating from overeating to under eating to somewhere in between. I was in school and trying to graduate. It had become my priority. Now that I've graduated I just recently...

farmfowls‎, 02-17-2018 08:58 PM
Yesterday, 03:40 PM Go to last post
6 260

Smile Back at it.. finally.

What’s up y’all. My name is Daniel and I’m 22 years old. In light of the new year, and overall health I am looking to get back into the gym and live a better healthier lifestyle. I’m not new to working out or exercising but sort of fell of the trend after graduating high school in 2014. I...

63perezd‎, Yesterday 03:33 PM
Yesterday, 03:33 PM Go to last post
0 79

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
Yesterday, 03:15 PM Go to last post
14 333

Increased dumbbell weight and struggling

I'm 16 years old, I started lifting 8KG 6 weeks ago. I decided to increase the weight today so I went up to 10KG, however, I'm starting to struggle a bit. When I do concentration curls, I can only do 5 now compared to 8+ on the 8KG dumbbells. Same story with bicep and hammer curls. What am I doing...

F19AK‎, Yesterday 02:00 PM
Yesterday, 03:04 PM Go to last post
3 105

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