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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
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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
232 Pages
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Yesterday, 05:30 AM Go to last post
6,937 901,168

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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02-20-2019, 11:39 AM Go to last post
2,853 719,681

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
23 Pages
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02-18-2019, 05:06 AM Go to last post
665 910,549

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
20 Pages
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02-15-2019, 04:49 PM Go to last post
597 351,010

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
2 Pages
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02-03-2019, 03:32 AM Go to last post
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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 7,160

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
10,927 2,040,447

Intermediate Workout Help

I've been training using Fierce 5 for one year now, what program should I do now?

George213‎, Today 12:59 PM
Today, 04:17 PM Go to last post
5 83

Need advice on my workout

So I meet with a Personal Trainer recently as part of my gym's free fitness assessment. He had some great advice and really knew his stuff. His pitch was very enticing until it came down to the price. It is simply to expensive. I really wish I could afford to get professional help but my current...

jabreedl‎, Today 11:42 AM
Today, 04:05 PM Go to last post
1 82

Smile Calisthenics/Bodyweight Program Help

I've been doing some bodyweight exercises before a few months and I feel like i didn't make as much progress as I could've. I Is there any program that you would recommend using? I love calisthenics and I would love to be good at it. Any help will be appreciated

Bartechno‎, Today 03:35 PM
Today, 03:35 PM Go to last post
0 53

What is your opinion of Jeff Cavalire? (Athlean X guy on YouTube)

He has around a thousand videos with over 7 million subs. He's trained professional baseball players and has his masters degree in physical therapy. Is he the real deal? I know he's a sales guy but he also gives away loads of free advice on his YouTube channel. Is he the most knowledgeable...

Wendal‎, Today 03:27 PM
Today, 03:27 PM Go to last post
0 55

Which program would you recommend?

Hi! So I recently got a gym membership and I've been going to the gym about 4-5 times a week for the past month or two, but then figured it'd be good to actually have a routine to follow. So until now, I've basically been doing random exercises that my personal trainer gave me (I got an hour for...

ElliotPWR‎, Today 12:34 PM
5 120

Lifter is stuck

Hey everyone. I been doing icf now for 2 Months. I like the program, how ever my lifts stuck after 3 resets and im eating like a pig i get everyda about 160g protein minimum. Past 3 weeks if i Can remember ive been stuck on same weight on bench squat deadlifts, only tonight add ed 5kg to my barbell...

Advice1998‎, Today 01:39 PM
3 88

Talking Is Fierce 5 routine good for gaining size?

I’ve researched the hell out of this subject and it keeps yielding different answers, some threads say start with a full body ( fierce 5 ) to build a foundation and others say do a PPL, and that it will provide much faster gains. My plan is to gain both muscle and fat, hopefully around 20 pounds by...

Beowulf20‎, Today 11:47 AM
4 124

Question on preparing for AllPro

I'm planning on starting AllPros on Monday. I have been training on Fierce 5 (but changed every 6 month to an alternate version of F5 where i increase the reps to 8) for around 3 years. Im trying to get the correct weight to start on AllPro, so here's an example (made up figures just to give an...

GenerationZero‎, Today 06:30 AM
5 146

Progression rate on ICF 5x5

Hello I'm currently doing Jason Blaha's icf 5x5 novice routine. The routine says that you should add 5lbs to all main lifts every time you do them. Wouldn't this lead to a lot of stalls? Jason says that the frequent stalls will make your body adapt to heavier loads, which will then give you...

HenrickH‎, 02-11-2019 11:06 AM
Today, 02:25 PM Go to last post
1 128

Newbie help: can't achieve proper bar grip for squats

Hello everyone! I am a 46y/o male 6'3" and ~280 lbs. I started Stronglifts 5x5 about seven weeks ago and already managed to lose about 10 pounds while gaining some muscle in the process. This is all great, however I am having a problem with one of the core exercises, squats. Namely, due to my...

PewPewPotato‎, Today 10:34 AM
7 161

Can I do this program?

Can I do the following program? I’m fairly new to the gym (2 and a half months ish) but I wanted to bench 3 times a week, and couldn’t find a program for it. Does anyone know one, or one I can change up a little to get bench 3 times a week? Oh and I want the whole workout to be 4 times/week but...

Rexify‎, Today 05:44 AM
11 226

Workout to combind with Fierce 5?

Is there any weight workout I can combind with the Fierce 5 full body workout? I’m bored :P and hate cardio

Rexify‎, 01-15-2019 07:56 AM
Today, 12:21 PM Go to last post
7 404

Which program has this?

A 4 day/week program that has bench 3 times, preferably one where I can substitute one of these for incline bench. If it’s some sorta upper-lower-fullbody-fullbody program that’s completely fine. But I wanna have a decent amouny of legs as well

Rexify‎, 02-15-2019 04:53 PM
Today, 12:20 PM Go to last post
5 226

Can you be nerd and muscular at the same time?

The fact is I am very nerdy and am wondering if bodybuilding will automatically solve this problem. Do you know any jacked dude who is also a nerd? Any advice for how to stop being a nerd?

saeidsss‎, 08-27-2013 05:35 AM
Today, 12:11 PM Go to last post
24 4,388

Best 4 day a week program?

Newbie here, weigh 250 down from 270 and trying to get down to 200. Not looking for anything too advanced until I lose the weight. I've sesrched through so many programs that I don't know which one to do. Main goal is to lose weigh, any muscle gains on the side are a plus. Also in a calorie...

WewLadarino‎, Today 11:36 AM
0 73

Mountains and the gym

Hey guys, I need some help figuring out what program to do for the next 6months. I'm currently running the "Shortcut to Size" by Jim Stopani, it's pretty fun and i've seen some decent gains on it over the last 3months. Previously I did the Fierce 5 (3day version) for about 9months. In 6...

Metrosh‎, Today 07:47 AM
1 73

Talking Newbie: Best gym to join?

Hi all, I’m new to the workout game as far as joining a public gym. This would be my first time and I want to get the best value for my money. I plan on working out mainly in the mornings and some times in the afternoons. I would be doing mostly cardio exercises. What gym would you suggest for...

HealthyFit34‎, 02-18-2019 01:54 AM
Today, 10:53 AM Go to last post
3 253

"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
260 Pages
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7,797 1,300,157

Exclamation Possible Legs workout High reps - low reps

Hi guys, I'm new in this forum and i'd like to make a question about a possible legs workout. >Squat 5x6 and 2min and 30'' of rest >Leg extension 5x12 with 2'' of contraction and 1min and 30'' of rest >Sumo-squat(with the use of two benches) 3x12 with 2'' of contraction and 2 min of rest >Leg...

IdraulicoMario‎, 02-20-2019 01:41 PM
Today, 07:34 AM Go to last post
3 185

5/3/1 BBB version, doing the BBB lift on different day - Is my setup ok.

Hey guys, want to give 531 BBB a go - Is my setup ok. Missing some secondary accessories. 531 OHP 5x10 Bench Rows 531 DEAD-LIFT 5x10 Squat Accessory #2 ???

rlefebvr‎, 02-20-2019 07:33 PM
13 360

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
4 Pages
1 2 3 4
Today, 07:00 AM Go to last post
112 4,142

Thoughts on my workout program? (beginner)

Hello everyone, I have been looking around on this forum for some time now and finally decided to ask some things myself. I have been training for some weeks but to get the best results I wanted to make sure I am doing the right things. My goal is hypertrophy. My height is 1.80m (5'10/11), my...

Penj10‎, 02-20-2019 03:42 PM
Today, 06:35 AM Go to last post
4 262

Fierce 5 Form

Hey guys, When you're moving through fierce 5, just how "good" should your "good form" be? Obviously there's quite a difference between the weight you can move by: A) really focusing on a well controlled careful movement and contraction B) moving the weight between points A and B with no major...

Andreas00000‎, Yesterday 02:32 PM
Today, 06:03 AM Go to last post
2 174

Thoughts on incorporating pull ups 3x week on my PPL program?

Hey, I'm 6'4 195lbs guy. Currently I'm doing PPL, I'm training three times a week on wednesday, friday and sunday. Everything goes pretty good, weights are going up on major compound exercises and isolations, but I'm little bit unhappy with one thing and that is pull ups. Since the day one, I'm...

jason113‎, Today 03:34 AM
Today, 05:22 AM Go to last post
1 136

Changing Splits

So im thinking of changing my splits. Right now iv been running a Push/Pull/Legs routine that iv been using for about the past 2 years. Im thinking of switching it to a modified upper/lower as follows: M- Chest, Back, Shoulders T- Arms, Legs, Abs W - Chest, Back, Shoulders TH - Arms, Legs,...

pinfante‎, Today 05:12 AM
Today, 05:12 AM Go to last post
0 88

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