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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 07:53 AM
190 Pages
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5,677 738,015

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
25 Pages
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727 288,129

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
90 Pages
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2,696 631,545

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
22 Pages
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06-15-2018, 06:17 AM Go to last post
633 815,585

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
18 Pages
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06-13-2018, 01:11 PM Go to last post
516 254,725

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
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 17,691

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 1,810,241

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 58,721

Critique my workout

I am 26 years old weighing 210 lbs and 5’7” Approximately 23% body fat. Store fat mainly in the midsection. Much leaner up top by shoulders and chest. I just got back into working out consistently. My goals are to lose fat and become more lean. Size is least important to me. Please review...

bklyncrypto91‎, 06-17-2018 09:10 PM
Today, 08:44 PM Go to last post
4 257

I'm a beginner and have a few questions about creating my own workout program......

I'm a beginner to weightlifting and have started to improve on my routine to make it better but am running into some issues when it comes to constructing a better honed routine. I have a question about compound and isolation exercises; if you're working your chest, shoulders, biceps, triceps and...

FritoFace‎, Today 02:52 PM
Today, 08:03 PM Go to last post
8 129

Question Is this workout program good?

Main goal: build muscle Sunday+Wednsday-Upper Barbell Bench-Pyramid Barbell incline-Pyramid Barbell decline-Pyramid Chest flys-4x12 reps T bar row- Pyramid

HelpMeGetGood‎, Yesterday 03:56 PM
21 360

I need your help, Please put me in the right direction.

Hey guys, I'm 19 years old and have been lifting since I was about 16. Its been fairly constant the past 3 years with some bad parts here and there. I've come a long way (started at about 110 Lbs and now i'm about 155 lbs 11% bodyfat). I started with ICF 5x5 and then moved into some other weird...

CREXTY‎, 06-17-2018 10:06 PM
2 161

61 year old accident survivor needs advise.

Hello all, I am 61 years old. Thirteen years ago I was in a motorcycle accident. I was T-boned by a Suburban and then ran over by front and rear tires. I destroyed the bones in my left leg and broke my back in five places. Unfortunately it was hit and run so nobody to go after for the bills and...

Funmuggs‎, Yesterday 08:42 PM
Today, 07:19 PM Go to last post
6 206

Am I Ready For 5x5 Madcow Intermediate?

I've been lifting off and on for a couple years but only religiously and with proper diet for maybe 6-9months of it. In that time I've changed jobs, got engaged, planned a wedding, moved etc. so life has been distracting. I feel like every time I do daily increase programs I stall very quickly,...

NiteShade‎, Today 11:59 AM
Today, 07:00 PM Go to last post
6 178

Thoughts on this program and hormone levels

I've been working out for years with no real goal other than just being fit and well-rounded. Well, that's not true, my real goal was to "out play" my kids (who are currently 3 and 5). If I can still stand while they're huffing and puffing on the ground, I'm a happy guy. Previously, I've done a...

jebrady03‎, 06-17-2018 06:31 PM
Today, 06:52 PM Go to last post
13 405

Am I on the right track?

Hey everyone I am about 179 lbs, ~23% bf, 5'10". I put in my profile calculator that I want to be the 'Athlete' physique. I like playing Soccer and swing dancing so I really want to keep my endurance up. It has my goal set to be 189 lbs and 8% bf in 1 year. I was going to start the AllPro: A...

starogre‎, Today 05:53 PM
Today, 05:53 PM Go to last post
0 61

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
17 Pages
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Today, 05:01 PM Go to last post
488 34,622

Exclamation Need advice

Hey guys this is ny first post I am a 16 year old i have access to a gym with a threadmill and cycling machine and dumbells and i have three months vacay from school so i would need a workout plan for full plan to gain muscle woth dumbells

muhammednaji‎, Today 02:19 PM
5 82

Choosing high-intensity intermediate workout program

Hey guys. I've been working out for around a year and I've had quite a good progression, my weights were increasing rapidly but progression is starting to slow down. Turns out, that my program was not as good as it can be. This was very unfortunate for me since I'm used to this program and as you...

ShellRox‎, Today 08:23 AM
1 89

Worried about my arm size

Hello guys , i am a 15 year old male, i started going to the gym 11 months ago and i think my arms i pretty small , we are talking about 35cm arms , are my arms small? Edit : I forgot to mention i am 1.66 meters tall

RDany‎, Today 12:21 PM
2 89

How should I progress in calisthenics?

Last week I started calisthenics at home after 3-4 months of gym. I really enjoy the bodyweight training in general. So I bought a bar and started doing pull ups, dips, push ups, australian pull ups and so on. For the moment I want to increase my back, chest and core strenght, but at the same...

Ryzann‎, Today 02:07 PM
2 96

ICF 5x5 vs Fierce 5

Which would you choose as a 5'10 and 202.4lbs male who is looking to get in great shape (better physique, abs showing, musclular build). I know that I need to lose weight to get rid of the fat around my stomach so which program would be best and about how many calories should I be eating to go...

trulifeofdream‎, Today 05:27 AM
6 198

Workout Chatbot Beta Users Wanted - Push/Pull Plan Just Gone Live

Sup guys, Put together a chatbot for some of my workout plans recently. Have literally just launched it over on Facebook with the first plan live now and am looking for some people to test them out, any feedback would be seriously appreciated. Check it out from the link below or search...

ceefar89‎, Today 01:50 PM
Today, 02:50 PM Go to last post
3 103

How is my U/L routine

Edit: I know that the stickied programs are better. I know I will see faster progress from those I don't need everyone telling me that, I have tried them and it did not work out for me Day 1 Bench 3x5 Bent Over Row 3x5 Overhead Press 3x5 Pullup 3x3 Shrug 3x6 Barbell Curl 3x6...

ASMahwah19‎, Yesterday 11:48 AM
15 279

How to Correct muscle imbalance ( ribs )

hi my right rib is bigger than other one i dont like it.... can i do something for it ?

jamezford‎, Today 07:54 AM
6 177

Is this good?

Hello,i have been training for 7 months,and i am 15 years old. I would like for someone to check out this workout and tells me if its good or not day 1: chest/triceps incline bench 5x10 incline bench press 4x10 flat bench 4x10 flyes 3x8-10 cable 4x10 butterfly 3/4x10 triceps rope pushdown 3/4x10...

Someonenew123‎, Today 12:22 PM
Today, 02:05 PM Go to last post
4 72

Please give me feedback on my U/L routine

i.imgur com/bcJhX8c.png Add a dot before the com in the link above. Is this routine fine? I tend to recover from upper-body day really quickly and I never tend to feel sore afterwards, hence why I want to hit it three times a week rather than two.

hypeis190‎, Today 08:52 AM
Today, 12:49 PM Go to last post
3 123

What rep tempo should I use for fierce 5?

I've added some strength training recently (following some hypertrophy work) and am thinking of just switching to fierce 5. My ethos with the strength work has been to move the weight as fast as possible while maintaing good form for the concentric movement and to do nothing slower than a...

Gonghu‎, Today 09:41 AM
Today, 12:35 PM Go to last post
4 132

"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
245 Pages
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7,328 1,114,651

Talking Help-Workout program

Hello,my name is Michael,and i am 15 years old.I have been training in the gym for 7 months now,but i dont see any major improvements.I have only gained 3gs(6,6lbs) and i am just not happy with that.I dont know if its because i dont put my effort in or nutrition or all of that,just idk..I am 181 cm...

Someonenew123‎, 06-17-2018 12:45 PM
5 339

Opinions? Dude's physique looks solid af, must be good program then I don't think a lot of people running fierce 5 have this physique?

bruhpro‎, 06-17-2018 05:05 PM
Today, 10:39 AM Go to last post
10 255

LA Fitness or Gold's Gym

Hey guys I'm switching to one of these gyms, the LA Fitness is 10 minute drive for me and the Gold's Gym is 5 minutes drive from my house. Which gym you guys think I should switch to? The LA fitness is brand new opening in july btw. They are both the same price monthly. Does anyone have experience...

NesimDurmus‎, Yesterday 04:13 PM
Today, 09:55 AM Go to last post
4 167

Reducing Workout

Hey guys, sorry if this has been asked before but I couldn't find anything about it. I'm starting work soon and have decided to start working out before work, meaning I shall have to wake up around 5:30 and complete my workout in 45 minutes. What do you think if I start super setting chest...

jamb1‎, Yesterday 03:02 AM
5 215

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