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Forum: Workout Programs

What workout is best for your goal?

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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
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2,467 555,424

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
20 Pages
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Yesterday, 08:12 AM Go to last post
570 163,013

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
155 Pages
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10-16-2017, 06:19 PM Go to last post
4,630 599,124

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
14 Pages
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10-15-2017, 04:54 AM Go to last post
416 170,804

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
21 Pages
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10-11-2017, 03:07 PM Go to last post
616 725,011

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
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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 47,035

Only did 1/2 workout - wut do?

Did 1/2 of workout. The next day, finish or move on? Program: PPL Compounds then isolations (of course). Three working sets per exercise 8-12 reps each Until 1-3 reps before failure.

27MinuteMiracle‎, Yesterday 12:40 PM
4 164

Lightbulb Superset OHP and weighted Chin up?

Hi! Did anyone tried superset the overhead press with weighted chin up? I heard that you won't get more tired and doing a pulling exercise before a pushing actaully helps that exercise. How and why does it work, what is your experiance, how did you recommand to do it? Thanks!

Akos89‎, Yesterday 10:28 PM
6 112

Exclamation Six month workout with no dramatic change !

I am a relatively thin active guy (27 years, 188 cm tall, 85 kg) with some fats concentrated at lower belly and butt. I started working out since 2013, but the problem is I cannot increase my food amount due to health condition. I can only stick to the daily requirements and have one protien shake...

Ahmadgood‎, Yesterday 11:59 PM
Today, 02:23 AM Go to last post
2 104

is 3 days bulking and 3 days cutting a good routine?

The title says it all. How is this routine. 3 days heavy weights + low reps + high protein diet + a lot of diet = bulking/gaining 3 days low weights + high reps + high cardio + less diet = cutting pros, what do you think of it? can it make my body muscular in a slow and steady way with...

nabeelisnabeel‎, Yesterday 06:06 AM
4 130

Is my routine okay?

I'm currently doing a PPL + Upper/Lower that I took on a thread on this website and modified it a little bit. But was wondering if I should add or modify few things? How does it look? What should I do different? Push Day: Incline BB Bench Press, 3 Sets, 6-10 reps Flat DB Bench Press, 3 Sets,...

alexz1993‎, Yesterday 07:06 PM
Today, 12:40 AM Go to last post
1 75

Question Help and Suggestions

Hi Everyone! My InBody Stats and Photos are attached. Can someone interpret it. Any advise to be leaner. Any programs I can do? Any supplements I can take? Any diet plan would you recommend? Anything that I should focus on first? Thanks in advance!

brynwolf‎, Yesterday 03:37 AM
Yesterday, 11:22 PM Go to last post
5 156

Need help with a solid workout routine.

Hi everyone, be advised, this is going to be a long post to read since i'm gonna try to give you as many details as i can. Oh, I am 27, NOT 47... I started going to the gym on september 2016 and, untill two months ago, I've always followed the gym's coach split routines for 3 days workout a week,...

Polst89‎, 10-16-2017 09:44 AM
Yesterday, 11:13 PM Go to last post
10 333

My take on 531 with joker sets and FSL.

Hello. Male 23, 175cm, 75.3kg I've been following my own program now for 6 weeks, and I've made huge progressions. I am looking for general feedback and thoughts about this approach. I know that you are not supposed to modify 531, but hey, this is working. The original 531 didn't really...

Benchmate‎, Yesterday 10:27 PM
Yesterday, 10:27 PM Go to last post
0 87

Fierce 5, missunderstanding?

I tried to search on the forum but I didn't find anything. I'm doing the beginner program of fierce 5 and it says: Every week you have to add 10 lbs to your lower body muscles and 5 lbs to the upper. Lower body is also calves? Because add 10 lbs to the quad's exercises is enought simple,...

vrases‎, Yesterday 05:43 AM
Yesterday, 09:50 PM Go to last post
7 240

Not quite beginner, not quite intermediate, do I need to change routine?

Been lifting relatively fruitlessly in ignorance of the whole subject for many years. But you'd barely know it to look at me. Finally got clued up on the cut and bulk and progressive overload theories and have just finished my first ever properly performed cut. I used a PPL throughout. I like...

ComeOnFFS‎, Yesterday 12:54 PM
Yesterday, 09:01 PM Go to last post
2 195

Brusing on neck after squats

Guys, there’s visible brusing on my neck after I started doing squats. I know that I screwed up my form as I can feel the bar resting against my neck instead of my traps, the issue with me is that I’ll get the form right at first, however during the 2nd or 3rd rep, the bar tends to slide forward...

1DayIMayy‎, 10-10-2017 10:52 AM
Yesterday, 08:41 PM Go to last post
8 256

Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me. Monday: Pulling (Back/Biceps/Deadlift) - Deadlifts (3 sets) - Chins (3 sets) - One-Arm Dumbbell Rows (2 sets) - Close Grip Pulldowns (2 sets)...

TomMutaffis‎, 11-12-2009 06:12 AM
29 Pages
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Yesterday, 08:38 PM Go to last post
845 516,826

Efficient full body every other day routine

Alternate between these two every other day: Workout A 3x8-20 Weighted Chest Dips 3x8-20 Weighted Chin-Ups 3x8-20 Squat (ATG if you can) Workout B 3x8-20 Military Press 3x8-20 Underhand Barbell Row

BeastAreMade‎, 10-14-2017 11:15 AM
5 Pages
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Yesterday, 08:32 PM Go to last post
144 2,091


Ive been doing mainly strength, 5x5 sometimes throw in a 1x3 1x1 etc.. but mostly 5x5 for pretty much my whole life. I've decided to switch over to bodybuilding for maybe 6 or so months as a way to focus on aesthetics. I am currently doing research but believe 3 sets of 8-12 is what I am after?...

kingofturtles‎, Yesterday 08:26 PM
Yesterday, 08:26 PM Go to last post
0 80

Critique my PT's advice. Also 10lb loss before and after photos in here

So, I've been doing stronglifts for some time now whilst cutting. Overall results have been good and I've lost 30lbs. However after I get into the program for around 6 months I physically need a break. I decided to contact a PT and this is what he claimed: * He suggested I do a upper and...

DowMMA‎, Yesterday 08:21 PM
Yesterday, 08:21 PM Go to last post
0 81

Cool Pushups for a big chest

Can push ups help to form a big chest? Can push ups 4 sets of 2-5 push ups with knee push ups after each full set of push ups 3-7 reps help to make your pecs big and large? And how large can they get? And i mean push ups alone. This is coming from someone who only worked out for 1 month, a...

Cytoplasm92‎, 10-16-2017 07:56 AM
Yesterday, 08:17 PM Go to last post
12 246

How many reps can I do?

I know how many reps I want to do, but I'm not really sure what a rep even is. If I really strain and kill myself, and give it absolutely all I've got, I can squeeze out a rep or two extra. My form might be OK, but I'mreally slow. I can also imagine how I could injure myself lifting just so much...

stevenpauln‎, Yesterday 04:54 PM
Yesterday, 08:08 PM Go to last post
2 120

Help! Can't get my bench past 225

Hi, I'm currently a sophomore in college and have been working out for 2 and a half years now. I play football in college and have been in a college weight lifting program as well as having two different personnel trainers during the summers. But my bench has never gone past 225. All my...

chicagobear3454‎, 10-16-2017 07:45 PM
Yesterday, 07:58 PM Go to last post
12 365

Workout Routine Suggestion

Hello, I'm wondering which workout routine would you suggest for me to get the "slim fit lean" look like within the attached pictures. I'm 5'10" (178 cm) and I weigh 140 lbs (63 kg) (attached within a picture of my body as well) Thanks

ysh9‎, Yesterday 07:36 PM
Yesterday, 07:36 PM Go to last post
0 79

Thoughts on this program?

Thinking of running a lean bulk soon, thoughts on the program and program recommendations?

jeffn12‎, 10-16-2017 05:33 PM
Yesterday, 06:41 PM Go to last post
2 185

Too much for biceps?

I follow a pretty standard three day split: Monday - Chest/bi's, Wednesday - Back/Tri's, and Friday - Shoulders/Legs. However on Fridays, I find myself sneaking in a bicep workout just to get a good arm pump for the weekend. By doing that l, I am technically hitting my bicep three times a week...

rparsons169‎, 10-15-2017 02:29 PM
Yesterday, 06:17 PM Go to last post
10 361

"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
205 Pages
1 2 3 4 5 ... 205
Yesterday, 05:56 PM Go to last post
6,128 890,436

upper lower split program?

Hey everyone. I've been running the Fierce 5 but have now run into a problem where I wont be able to include rest days into my training cycles. I was going to the gym every other day but due to family life I can only go on days off or days off my wife has off. This means the only days I know for...

Alan21‎, 10-15-2017 08:09 PM
Yesterday, 04:44 PM Go to last post
4 265

Post With my routine in the Gym, in how many time I could improve my Pull-Ups?

Hello fellas. I know, the Gym is of patience, but I wanna know, can I improve quite my Body-Weight exercises while I am to the gym? (Not only my Pull-Ups, although that is my first target). Okey, the thing is, I got in to the gym eight mounths ago and I have improve in many exercise, but in my...

Dazzle11‎, Yesterday 07:34 AM
Yesterday, 04:28 PM Go to last post
6 189

Fierce 5 progression

Just a bit confused about what happens if u don't hit the weight you have progressed to. . For example say today i was benching 80kg for the first time and I do my first 2 sets of 5 reps perfectly but then on the third set, I only manage to get 4 reps. Does this count as a fail? As I'm benching...

gainoot‎, Yesterday 02:12 AM
Yesterday, 03:45 PM Go to last post
3 166

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