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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 06:55 AM
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Today, 08:16 AM Go to last post
426 98,050

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
126 Pages
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Today, 07:26 AM Go to last post
3,776 511,546

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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2,405 517,423

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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05-21-2017, 03:10 PM Go to last post
609 677,283

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
13 Pages
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05-18-2017, 03:56 AM Go to last post
368 119,101

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 39,951

Does these exercises work for a beginner?

I started going to they gym around 4 months ago and went about 2 times a week. Now that I am done school I can start going 3 days a week. I was wondering if these exsercies are okay for someone that is still fairly new. Chest fly machine - 3 reps Lat Pull Down - 3 reps Dumbell Chest Fly - 3...

crispy65‎, Yesterday 07:45 PM
Today, 08:31 AM Go to last post
6 145

Question Input on chest routine??

Hi everybody. I was looking for feedback on my current chest routine. Am I doing too many sets and/or overtraining? I have a shoulder issue so I need to use ISO machine for presses, but.... 3 x 8 wide bench press 3 x 10 Incline press 3 x 12 db flies 3 x 12 db incline flies 3 x 12 db...

joes_dad‎, 05-14-2017 10:06 PM
Today, 07:58 AM Go to last post
21 3,933

Program for a wrestler?

I'm new to this site, but I've been following Stronglifts for around 2 months now since the season ended, my upperbody strength has gotten a lot better but in general my arm strength is lagging behind, so I've been trying to do extra work on the days off, I just did some bicep work, then I realized...

ChrisS106‎, Yesterday 08:04 PM
Today, 07:45 AM Go to last post
4 452

Help me choose/decide on these plans

I did post in keto section but no one replied. Hey guys, Been keto for 9 months now, lost 3 st and i am 19% bodyfat. I want to shift the last 4% and i have been given these 2 circuits. Circuit 1 REPEAT 3 times weights used are about 60% of 1 rep max Clean Press x20 Shoulder pushups x20

Dan098‎, 05-22-2017 03:26 PM
Today, 07:39 AM Go to last post
29 1,620

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
21 Pages
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604 93,344

"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
172 Pages
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Today, 06:41 AM Go to last post
5,158 755,353

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
33 Pages
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972 80,758

3 Day Vs 5 Day Split: Pros/Cons Of Each?

I've been training now for around 6 years am have mostly trained using 3-4 day splits, but I've never really used a 5 day split. Having watched the way the Pros train, around 95% of them use a 5 day split training a single body part each day. Now obviously I'm not gonna go ahead & copy the Pros...

FuryV‎, 11-03-2008 08:27 PM
2 Pages
1 2
Today, 05:44 AM Go to last post
43 32,028

Moved: What should I do to gain weight?

JakeRS231‎, Today 04:41 AM
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Is Fitness Blender HIIT really HIIT?

The debate surrounding HIIT seems to be never ending- specifically, how long it should last. I've heard every opinion out there, and quite honestly I don't know who to believe. One source will claim that "true HIIT" should not be sustainable for more than a few minutes for the total workout,...

Brightlark‎, 05-22-2017 05:11 PM
Today, 05:30 AM Go to last post
8 200

Is this a good workout to do at home to get strong and in shape?

Monday: squats, bench press, bent over rows, pushups, planks, hiit sprints Tuesday: rest Wednesday: deadlifts, shoulder press, chinups, leg raises, hiit sprints Thursday: rest Friday: same as Monday (alternate)

Bigweightbro78‎, Yesterday 09:54 PM
Today, 03:50 AM Go to last post
2 114

Suggestions for Summer workout while working as camp staff

Hello all. I am looking for a workout to use this summer while on camp staff. Background: I will be working at a summer camp as staff for 8 weeks this summer. The fitness activities are great Fitness center, weight room etc. I usually walk 20k to 30 k steps a day. I tend to do some sort...

kwettig‎, Yesterday 01:58 PM
1 479

What type of results to expect/Good home exercises?

Last month, I took on this project of not being disgustingly skinny anymore. I hadn't officially weighed, but I would assume I was 140 - 150 lbs. Being 6'3'' with a medium/large frame, it just looked pathetic. There's fashionably thin, and then there was emaciated me, lmfao. I've been doing...

gutenshmeis‎, Yesterday 01:24 PM
4 150

5/3/1 app

Hey everyone. I am about to start the 5/3/1 program. I have started reading beyond 5/3/1 and even though it seems very straight forward I am looking for an app to put on my phone that I can keep track of the routine and be able to log as I go.

Alan21‎, Yesterday 03:27 AM
5 210

Is it best to do all exercises targeting the same muscle in a row

Or to split them up so you get more rest? e.g. bicep curls to hammers or bicep curls to triceps extensions and then to hammers.

TheMechE‎, Yesterday 09:24 PM
Yesterday, 09:31 PM Go to last post
1 74

Question What program should i go for?

Hello guys, This is my first post so please bare with me 😁. I started training around a year ago. I have never followed a program before or have followed a certain diet as well. I started weighing around 141lbs at 5ft10 and i could bearly bench the bar, deadlift 100lbs and I couldnt squat because...

MohamadKharsa‎, Yesterday 05:46 PM
Yesterday, 07:25 PM Go to last post
3 134

Can I still make gains with Stronglifts 5x5 given my lifts?

I've been in the gym for 4 years (first couple of years were on and off, not really being consistent due to making excuses, letting school get in the way instead of finding time to lift) and my best lifts are 245x5 squat and 185x5 bench (205-215 1RM) at 145 lbs. Would I still be able to milk linear...

vchamp‎, Yesterday 11:33 AM
Yesterday, 05:40 PM Go to last post
7 177

Body split switching to Fierce5(Intermediate)

Hi guys, I've been working out for 6 months now with some body split routine and now I'm tired of being in the gym for 2 hours, and I've decided to switch in to Fierce5(INTERMEDIATE/ADVANCED) routine. So I've created a list of my routine from Fierce5 including my current stats and current RM...

chanito03‎, 05-21-2017 06:12 PM
Yesterday, 02:27 PM Go to last post
4 289

What workout program would you recommend for an intermediate 40+ yr old lifter?

Looking for a full body work out program. Currently on a version of DUP but looking for other suggestions.

diesel350z‎, 05-22-2017 10:19 AM
Yesterday, 01:08 PM Go to last post
6 281

Question effects of donating plasma on your lift

I just started donating my plasma. Has anyone ever done this before for extra cash? Do you know if it has any negative effects on your lifting performance? This is what is done... "Donating plasma is similar to giving blood - except that the only part of your blood that your body must replace...

NickS524‎, 04-01-2008 04:59 PM
Yesterday, 01:07 PM Go to last post
26 65,350

Need advice from people who know: PLEASE

Hello everyone! Need some input. I'll try to keep this as short as possible, but please hear me out. I'm a 36yr old, 5'8"ish, 145lb small framed guy. Always hovered around 130-140lbs tops. Well- kid, desk job and life in general quickly earned me a skinny fat "dad bod." Got up to 160lb and...

installerdrew‎, 05-22-2017 08:08 PM
Yesterday, 11:14 AM Go to last post
9 248

Which is best for fat loss?

Couple questions here and need some feedback. I am trying to lose some fat. As of right now, I follow the RP diet if any of you have ever heard of it. As well as that, I also lift in the morning. (Olympic lifting to be exact on Mondays, Wednesdays, and Fridays and on Saturdays, I go to the gym and...

Monttez2018‎, 05-22-2017 12:26 PM
Yesterday, 08:01 AM Go to last post
3 205

My current routine, Please help/give suggestions.

Thanks in advance for any help. I am a 33 year old male. I weigh 193 pounds as of today. I was never the most athletic person in the world. For about the past year or so I have been thinking about and trying to take my health more seriously. I want to be fit and feel good. I slacked off during the...

mercury228‎, 05-22-2017 08:40 AM
Yesterday, 07:28 AM Go to last post
1 197

What routine would you recommend for targeting muscles twice a week?

Hello, I'm doing Fierce 5 Upper/lower spli at the moment and I though I'd start a different routine now. I'm looking for another routine that targets muscles twice a week. And only 3 or 4 workout days a week. I'd appreciate your help.

lemonpopper‎, 05-22-2017 08:23 AM
Yesterday, 07:17 AM Go to last post
5 283

Hows my routine?

My routine basically is a 3 day split but I'm not quite sure if it is a well rounded routine. Here it is: Legs/shoulders Squats 5x5 RDL 3x8 *Bulgarian split squats 3x5 *Calf raises 3x8

Westford‎, 05-22-2017 10:06 AM
Yesterday, 07:15 AM Go to last post
1 130

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