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Forum: Workout Programs

What workout is best for your goal?

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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
220 Pages
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Yesterday, 06:01 AM Go to last post
6,571 856,015

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
19 Pages
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12-08-2018, 07:48 PM Go to last post
562 324,528

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
94 Pages
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2,816 697,366

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
28 Pages
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11-28-2018, 09:53 PM Go to last post
836 386,185

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 to 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 1,588

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
1 2
11-19-2018, 08:39 AM Go to last post
48 50,944

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
22 Pages
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11-12-2018, 01:30 PM Go to last post
656 886,707

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 1,975,260

Layne Norton's Ph3 possible typos!?

I am following this heavy lifting program which is better than Shortcuts to strength by Dr S. Imo but I feel the exceedingly long sets for hypothropy with blood occlusion (lite tourniquet) training are off. I do better with 30 to 60 Percent of 1PM except for curls which is fine with his...

data2dave‎, Yesterday 12:13 PM
Today, 08:12 AM Go to last post
5 156

Body beast?

Do the home fitness workouts like p90x and body beast compare to your own, freestyle workout?

Hugz123‎, 12-07-2018 01:44 PM
Today, 08:05 AM Go to last post
5 171

Alright guys, back here again. Why in the world are my lifts still barely progressing

It’s been a while since I posted here. Last time I posted I was having the same problem with progressing and I was told to eat more to gain weight as well as sleep and I’ve been doing just that. I’m 145ish, 5’8”. I’m 2 solid weeks into my lean bulk so far at 2600-2700 calories a day as well as...

Animal2692‎, Yesterday 04:31 PM
Today, 07:59 AM Go to last post
27 456

Min. RPE for progress, plateau, overtraining?

Hi guys, so I have been working out for over 2 years but it seems my progress has been stalling (improving in a really slow rate) for a long time. I feel quite tired even on my off days, prefer not going out and staying in bed on weekends due to these reasons. I am in a slight caloric surplus I...

666dodik666‎, Today 02:22 AM
Today, 07:46 AM Go to last post
6 154

Starting again

Does this look ok? For the deadlift set I may just AMRAP my first session until I can add enough weight to bring it down to 5 reps, then just increase by 5lbs from there? Workout A, B, A, and B, A, B. Workout A Squat 2x5, 1xAMRAP Bench 2x5, 1xAMRAP

FDRD1‎, 12-08-2018 11:01 AM
Today, 07:20 AM Go to last post
23 666

New review and meta-analysis by Schoenfeld & Krieger on frequency (controversial!)

Dr. Schoenfeld confirming what the bros have known all along?? Thought I'd share it here, would be curious to hear everyone's thoughts (Suffolk have you seen this?)

Luca2‎, 12-08-2018 03:59 PM
2 Pages
1 2
Today, 06:52 AM Go to last post
51 937

Stream workouts to samsung tv?

Anyone know of any ways to get workout videos to show on the large tv screen?

sriblanc‎, Yesterday 06:50 PM
1 86

Calf Workout for stressed calves

I need suggestions for calf workout. I’ve tried multiple things that have been suggested. Watched videos talking about the science behind them. I have decently high calves, but they aren’t terribly high, so I know there is room for improvement. I’m genetically gifted in my upper body tho. I’m 6...

Sixmitchells‎, Yesterday 08:55 PM
1 105

Where to fit speed/agility training

So my workout routine is currently looking like this Monday-speed/agility Tuesday-push Wednesday-speed/agility Thursday-Pull Friday-speed/agility Saturday-Legs I’ve read a few posts saying sprints after legs days are okay but doing them at least one or two days before you do legs. Should I...

Malik198‎, Today 12:57 AM
2 112

Question Boxing, Lifting and Overtraining

Hey guys, I’m a 15 year old boxer, footballer and I lift frequently. I fear that I am overtraining as I often get small illnesses such as a sore throats or blocked sinuses etc. This is my Weekly workout as of now: Monday: Boxing Tuesday: Rest (or Lower Strenth depending on how i feel)...

ScottJones06‎, Today 02:46 AM
1 99

Would I make progress on F5?

Hey guys would I make good progress on F5 withmy current stats? Height - 5”6 Age - 22 1RM Squat -135kg Bench - 90kg Deadlift - 170kg OHP - 62.5kg

Harrryyy‎, Today 12:06 AM
Today, 02:19 AM Go to last post
10 226

Advice on workout routine?

Mon: A Tues: B Wednesday: C Thursday: rest Friday: A

PeppyCapybara‎, Yesterday 10:39 PM
Today, 01:24 AM Go to last post
1 142

Honest opinions on my current workout program?

So basically I just want to really up my strength and size. I’m currently training full body 3x a week. This is what I’ve been doing: Workout A: Bench Press (5x5) Squats (5x5) Deadlifts (5x5) Barbell Rows (5x5) Workout B: Overhead Press (5x5)

Lukef139‎, Yesterday 09:04 PM
Yesterday, 11:46 PM Go to last post
2 140

Lagging biceps on F5. Advice please

I'm following F5 for almost 2 months now. My weights are progressing just fine in all exercises except my biceps. I eat around +200 calories more than i need daily. I take protein and creatine supplement. Started with 88 lb squat now im at 143 lb. DL 110 start now at 165 lb and the rest are...

maximumeffort99‎, Yesterday 02:44 PM
Yesterday, 09:28 PM Go to last post
4 193

Which is better- split, full body, or 1 muscle group per day

I am currently doing a split routine but want to change up my workout, should i just change up my split routine or try something different such as a full body workout or isolation workout? My current routine (im trying to bulk up my chest and biceps) Monday- Chest, Triceps Tuesday- Back,...

TMoney52192‎, 05-22-2011 06:34 PM
2 Pages
1 2
Yesterday, 09:13 PM Go to last post
51 22,021

Question Is that good?

Upper/Lower split, 4 times a week, training for mass. What do you guys think? Upper body A Pull ups 4×6-8 Shoulder press 4×6-8 Seated row 4×8-10 Bench press 4×6-8 Pec Dec 4×8-10

TheBeastHimself‎, 12-08-2018 04:28 PM
Yesterday, 09:11 PM Go to last post
10 344

Doing the splits! (routines that is)

Intro on the way... I have had a few requests to post the routines back up so I will add the new parts by editing them in and posting other parts at the end. My routines are really some general guidelines to making a balanced workout, meaning that no bodyparts get neglected. There are plenty of...

BRIT_BEEF‎, 07-04-2003 02:22 PM
15 Pages
1 2 3 4 5 ... 15
Yesterday, 09:00 PM Go to last post
424 364,609

Skinny to Lean body?

Im skinny (20yrs old) and really just want to build a little muscle similar to this. Especially legs. I cant afford to go to the gym or use equipment, I only have dumbbells. (10kg) lol so Im stuck. It this not possible? This is all new to me. Thanks.

Aus500‎, Yesterday 12:26 AM
Yesterday, 08:57 PM Go to last post
5 287

Peak help

I’ve been running the Vikings series The Upper/Lower/Pull/Push/Legs Split for awhile and feel like I’ve reached a peak. Any suggestions on how to keep progressing? Or any routines to run after this one. Thank you.

JamesBroski‎, Yesterday 03:48 PM
Yesterday, 08:29 PM Go to last post
7 135

Question about GSLP

I have basically replaced some movements with others due to limitations, and I thought I had it.. but I'm unsure how it should be written? Could someone clear this up, please? Should it be this way: Working out A, B, A and B, A, B. Progressing 2.5lb for upper and 5lb for lower every...

FDRD1‎, Yesterday 01:36 PM
Yesterday, 08:10 PM Go to last post
2 185

Feel stuck and need guidance

i The link above is my current physique. I have been lifting since 2011. I’m currently ~176 pounds and my maxes are the following Bench: 270 Deadlift: 385-405 Squat: 340 OHP: 160 My goals are too simply look good naked and be strong. I’m not sure what I should do In...

jasonblabla‎, Yesterday 01:02 AM
Yesterday, 06:41 PM Go to last post
5 256


Hi I’m 20 I lift every day, and am wondering if I’m doing this right. I’ve been trying to lose weight and at the same time Gain musle. I eat 1,500 calories a day and started to keep my carbs under 50g. I’ve lost 20 pounds in 4 months. Should I add more calories, and is it possible to lose fat and...

Mem19‎, 12-07-2018 05:16 PM
Yesterday, 05:30 PM Go to last post
9 388

Unhappy Help! Losing strength :( :(

Hi all. Long time lurker, first time posting I'm hoping someone can help. For the last 6-9 months, training has really sucked. I've gone from making gradual progress in strength, to a plateau, then to losing strength and my workouts being a struggle. I'm currently sitting in the car outside of...

Xedd‎, 12-08-2018 08:58 PM
Yesterday, 04:27 PM Go to last post
11 303

"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
257 Pages
1 2 3 4 5 ... 257
Yesterday, 04:24 PM Go to last post
7,692 1,249,174

Advice on Body Recomposition

So this semester I started going to the gym with my roommate and I've started getting pretty entangled with the gm scene. I basically have spent the last four months learning how to lift and have noticed pretty acceptable gains in strength. For the next semester, I want to continue building getting...

MXBandit39‎, 12-08-2018 10:23 PM
Yesterday, 03:04 PM Go to last post
7 249

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