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Forum: Workout Programs

What workout is best for your goal?

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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
24 Pages
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Yesterday, 08:48 PM Go to last post
697 1,380,682

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
15 Pages
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06-19-2021, 03:10 AM Go to last post
423 118,473

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
24 Pages
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06-16-2021, 03:05 AM Go to last post
710 833,468

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
101 Pages
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3,013 1,213,373

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
3 Pages
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03-17-2021, 07:01 PM Go to last post
84 344,649

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
33 Pages
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01-08-2021, 04:28 AM Go to last post
964 1,002,178

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 2,805,722

Power/hypertrophy pull/push

You’ve heard of PHUL, so here is my take on it. I’ve given this some thought since I felt my current split lacking. Day 1 -Trap bar deadlift or conventional deadlift, work up to a heavy set of 1-3 -T-bar rows, work up to a heavy/rest pause set Day 2 -SSB squat, work up to a heavy set of...

BeginnerGainz‎, Today 04:24 PM
0 6

"Activity level" while doing Fierce 5, for TDEE calculations?

So I am trying to use one of those online TDEE calculators to figure out how many cals I need, etc., and one of the questions they all ask is my activity level. I have been following the Fierce 5 pretty strictly for the past several months and rest on my off days. What would that put me at, in...

AdamFrostburg‎, Yesterday 09:45 PM
14 442

How do you manage cardio/weight training?

How many times a week do you do cardio and for how much? In your expierience, do you feel doing cardio delayes gains in strenght and muscle? Aside from football alI I do is jump rope and going running (always with intervals, never steady state), 3 or 4 times a week but I was wondering whats your...

Alexlarex‎, 06-19-2021 07:17 AM
Today, 03:56 PM Go to last post
16 704

Is this workout split optimal?

I have started a 10 day training program, in lieu of trying something new. 2 days biceps and triceps together. 2 days shoulder and chest together. Rest day. 2 days legs. Rest day. 2 days Back. Rest day. Is this a good split? I am worried I am putting too much recovery time between each muscle group.

kalaam‎, Today 09:11 AM
Today, 03:54 PM Go to last post
7 252

Almost 60, work construction. Best home workout routine without injury

I'll be 60 in March. I work construction about 25 to 30 hours a week. I have a home gym and good mountain bike. Looking to tone up lose some fat. Work is sometimes hard physical work, so not always up for working out. But I find even a 15 minute workout 2x a week gives me a lift. Any old...

humandave‎, 06-19-2021 01:00 PM
Today, 03:27 PM Go to last post
5 428

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
8 Pages
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215 58,307

"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
272 Pages
1 2 3 4 5 ... 272
Today, 02:09 PM Go to last post
8,133 1,856,400

One minute plank exercise really is a life saver

Guys I've been doing one minute plank and it literally made my core so strong, Check out this video and do it for two weeks and you will notice a difference. *************.us/x75198982

Ace1234567891‎, Today 02:07 PM
0 97

what are great fitness youtube channels

hey does anyone know any good youtube fitness guys to subscribe to? thanks in advance

Pandafit007‎, 05-13-2020 08:34 AM
Today, 02:01 PM Go to last post
27 2,361

Question lifting and studying

hi, i want to consider lifting as a lifestyle, how can i manage to study and lift at the same time while i go to a pharmacy college....because i need at least 2 hours of studying daily, should i workout before studying or after studying ? and did anybody have similar experience in lifting and...

zuijo‎, Yesterday 01:31 AM
17 496

A thorough review on task-specifi hypertrophy to enhance strength & power

Hey all, No amazing takeaways from this rather dense review, but for people who want to learn more about the research of the influence of different types of training on different aspects of hypertrophy (sarcoplasmic vs myofibrillar, type I vs type IIa vs type IIx, regional hypertrophy, changes...

Heisman2‎, 06-19-2021 10:31 AM
2 Pages
1 2
Today, 06:08 AM Go to last post
57 2,016

2 day split for strength, muscle mass and aesthetics (Beginner)

Hi! Recently I joined a new gym, because I started to live in other city. I asked a gym owner-trainer to give a routine for beginners (I'm lifting for a year, but I haven't made a lot of gains, my lifts are not impressive). Week later he gave me 2 day split. Here it goes : Workout A - Chest,...

firedup125‎, 06-14-2018 01:53 PM
9 741

How Do I Counteract Muscle Wasting on One Side and Gain Symmetry?

Hi Everyone, I have suprascapular (neck and shoulder area) nerve damage on my right side from a football injury 15 years ago when I was 16. As a result, there's significant atrophy from muscle wasting on my upper right side. Is it possible to naturally fix muscle wasting from nerve damage? Or...

andy2012‎, Yesterday 11:07 AM
Yesterday, 11:09 AM Go to last post
1 263

Been away a while

Kind of disappointed to see the same old routines being recommended to beginners I legit don't actually know anyone in real life who made good gains following a low volume 3x5 program I tried one of the recommended programs for months and didn't start enjoying my workouts and making gains...

St0obs‎, 06-19-2021 03:54 PM
Yesterday, 12:59 AM Go to last post
6 434

Modifications Post Deload?

Coming up on a year of working out. I started with the Fierce 5 full body 3 day split and ran it for about 3-4 months and decided to move on to the intermediate upper/lower split to add more training time into my weekly routine. Now I'm on my second deload of running this 4 day upper/lower split...

Acromiller‎, 06-16-2021 03:44 PM
06-19-2021, 11:23 PM Go to last post
4 736

Need help making a routine with limited equipment

All I have available to me are a bench a 12 pound barbell two 45 pound plates, two tens and two fives and an adjustable dumbbell, I need help making a routine to maximize gains with the little that I have.

lowkey94‎, 06-19-2021 03:06 PM
06-19-2021, 03:25 PM Go to last post
2 340

Where does metabolic work has its place?

Hi guys, I've been revolving the bulk of my work around progressing big compund lifts in the 5-10 rep range lately. Where and when (I mean, I'm not an advanced bodybuidler by any means) does metabolic work (high reps sets, ot techniques like 21's, dropsets, 1.5 reps etc) have their place for a...

Mattfers‎, 06-19-2021 03:57 AM
06-19-2021, 09:00 AM Go to last post
5 445

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
3 Pages
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06-19-2021, 05:45 AM Go to last post
67 5,193

MMA Cardio: 6 week 16:8 fasting diet and training book

We recently started flipping through a book called MMA Cardio: How to Build the MMA Body, The MMA Workout by M. Laurence. It has some decent reviews and we thought about trying it. Unfortunately, I can’t find information about the author. The book doesn’t even list the author’s education or...

emabreu0526‎, 06-18-2021 12:44 PM
1 414

What are top sets?

Hi there , I've seen the term "top sets" a lot, especially in intermediate programs.. For example - top set of 3 at RPE 6 , 4x5 with 70% of 1RM what do they mean? Thanks.

userQRZLAEL8WN7‎, 06-18-2021 05:24 AM
06-18-2021, 06:48 AM Go to last post
2 493

People who have done All Pro's beginner routine...

How were your results? Did you gain a lot of muscle size? How long did you stick with it?

gj85‎, 01-13-2012 10:49 AM
06-18-2021, 06:07 AM Go to last post
16 35,908

Exclamation Power building Routine!

Gym Routine Monday: powerlifting 20min cardio and stretches 2min rest (5min max) 3x5 squat 4,3,2,1 3x5 deadlift 4,3,2,1 3x5 bench press 4,3,2,1 3x5 military press 4,3,2,1 3x5 hammer curls 4,3,2,1

LucaShredArnold‎, 06-17-2021 01:04 PM
06-17-2021, 03:41 PM Go to last post
5 651

Question What’s better PPL or Bro split?

Been hitting gym for approx. 1-2 months n I wannna move off from full body. My current plan is to head into bro split - with shoulders, arms, back, legs and chest as a 5 day split.

LionOfPanjshir‎, 06-15-2021 07:01 PM
06-17-2021, 01:11 PM Go to last post
17 1,280

Tie progression to 3 or 4 sets?

This isn't a "Is 3 or 4 sets better?" question, like the title may have made it seem. Below should explain better... I do 4 sets per exercise, but a lot of the time I find that even if I manage to get all the required reps in the first 3 sets, I can rarely get the same amount in the 4th set...

GruntKC‎, 06-17-2021 12:00 PM
06-17-2021, 12:46 PM Go to last post
3 558

Overtraining and muscle soreness

My current workout schedule is as below. Monday: Chest/shoulder/triceps Tuesday: 5.5km jog Wednesday: Back and biceps Friday: Legs Saturday or Sunday: 15km cycling Now I only focus on compound movements but also do a mix of strength training and dynamic exercises such as kettle bell...

abhishek77‎, 06-16-2021 10:26 PM
06-17-2021, 02:23 AM Go to last post
1 648

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