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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 VII

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

nightanole‎, 11-07-2020 06:13 AM
17 Pages
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07-20-2021, 06:34 AM Go to last post
482 141,424

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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3,021 1,230,415

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
1 2 3 4 5 ... 33
07-07-2021, 05:09 PM Go to last post
966 1,021,697

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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06-06-2021, 04:05 PM Go to last post
709 846,122

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
1 2 3 4 5 ... 24
04-15-2021, 08:12 AM Go to last post
696 1,396,088

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
1 2 3
03-17-2021, 07:01 PM Go to last post
84 353,414

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 2,845,003

2 weeks in and have newbie gains, what next?

I am 2 weeks in and have some gains :) I am doing 3 things: Push ups Let me up laterial raise

ken979‎, Today 02:56 PM
Today, 03:05 PM Go to last post
3 73

Need Little Help on 6-DAY Split

Hey all, hope everyone is well. Need some advice here. I am working 1 body part a week and working out 6 days a week. I am looking to work body parts TWICE a week. Any advice on split? Below is what i was thinking Monday-Back/ Shoulders Tuesday Chest /Arms Wed-Legs/Abs Thursday-Back/Shoulders...

FlexITFitness‎, Yesterday 05:02 PM
Today, 10:27 AM Go to last post
12 305

Question Full body workout only dumbbells?

I’ve decided to start working out regularly and I wanna get serious about it. I’m looking for a good full body workout program, and the only equipment I have are dumbbells. I’ve found some exercises to do, but here’s what I really wanna ask: Let’s say that I have two different exercises in my...

Simsimilla‎, 12-15-2017 01:28 AM
2 Pages
1 2
40 4,605

I feel dizzy training in hot weather

I'm at home in doors, doing some laterial raises at home. I feel very dizzy afterwards. Im in Uk, 21 degrees What can I do? I don't feel like I'm doing enough

ken979‎, 07-20-2021 03:29 PM
Today, 05:36 AM Go to last post
7 525

Ian Duckett Full Body Workout

I'll be starting the Ian Duckett full body routine on monday. Has anyone ever done it, it looks extremely good, and he gaurantees you'll gain mass on it. Its done twice a week. Workout 1 Squats Bench Press Chins Close Grip Bench Press Bent Over Rows Standing Military Press Calf Raise

supersatellite‎, 10-13-2002 08:11 AM
Today, 05:32 AM Go to last post
7 7,629

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bimarhujee‎, Today 04:41 AM
0 115

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
9 Pages
1 2 3 4 5 ... 9
Today, 04:17 AM Go to last post
255 77,518

Good fullbody programs with progression schemes?

Hi all. I would like to do a full body program 3x/week due to time constraints. I am an intermediate/advanced and I am wondering if there are any full body routines that have built in progression schemes? The only one i have found so far is GZLP. The ones by Jeremy Either, Omarisuf and Jeff Nippard...

jlai928‎, Yesterday 04:47 AM
Yesterday, 10:04 PM Go to last post
5 359

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
4 Pages
1 2 3 4
Yesterday, 02:39 PM Go to last post
113 16,574

Low Deadlift

TLDR: Wondering if a Deadlift focused 2-3 month program should be my first move since its my most lagging lift and the furthest away from my goal Something like.. 3 days a week, M: Strength DL + Pull exercises, W: Accessory DL exercises, F: Hypertrophy DL + Pull exercises My two other lifts...

bamboozler118‎, 07-20-2021 03:46 PM
Yesterday, 01:31 PM Go to last post
5 479

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batkamkaro‎, Yesterday 09:47 AM
Yesterday, 09:47 AM Go to last post
0 203

Doing less exercises with more sets vs. more exercises with less sets

Alot of programs I see on here will have, for example on a push day, 5x5 bench press and 3x8 incline bench press for a total of 9 sets. Personally, I've always preferred to have a wider variety in my chest days, for example I'll do 3x5 bench pres, 2x5 incline press, 2x8-12 weighted dips, 2x8-12...

23end‎, 07-21-2021 10:01 AM
Yesterday, 09:16 AM Go to last post
5 500

GreenX CBD Gummies >> Green X CBD Gummies >> Review >> shows a review of studies published in Substance Abuse. In an analysis of published studies (nine involving animals and 5 involving human beings), scientists with the University of Montreal concluded that CBD "confirmed promise" in treating...

creaipiesaxa‎, Yesterday 06:27 AM
Yesterday, 06:27 AM Go to last post
0 224

Arrow Lose 300 pounds with Simple Trampoline Bounce

TRAMPOLINE BOUNCE It Is a successful method to help your actual wellness, and it very well might be an interesting break from your ordinary exercise schedule. It is a low-sway practice that can develop fortitude, further develop heart wellbeing, and further develop solidness. Trampoline...

jaypaschals‎, Yesterday 04:37 AM
Yesterday, 04:37 AM Go to last post
0 195

Post Tips n Tips!

Hey y'all! My name is Sammy. I'm 18 years old all the way from South Africa! So, Everybody has been asking me "girl, do a tips and tricks report!". So here I am. KEEP IN MIND: EVERY BODY IS BEAUTIFUL, BUT IF YOU WANT TO IMPROVE IN CERTAIN SECTORS, DO IT!! Many people have complained...

drippinsamm1‎, Yesterday 04:30 AM
Yesterday, 04:30 AM Go to last post
0 203

Need an advice for training

Hey guys i've been training for almost 3 months now upper/lower 2+2 days for each side. I have 25 years old 169 cm 65.5kg. Lately i started thinking that i'm training to much in one session for the upper body and little for lower body.

ELTIGRE04‎, 07-21-2021 03:36 PM
07-21-2021, 03:36 PM Go to last post
0 289

Question Which beginner fullbody to do?

Hola guys, Looking to go to the gym again, been a while. Narrowed it down to fierce 5 and GZCLP, seems to be the most balanced ones in terms of volume and progress and apparently praised by the BB and reddit community (gzclp maybe more in reddit then fierce5?) Looked into VBB but the volume...

PitufoCanario‎, 07-19-2021 09:39 AM
07-21-2021, 11:07 AM Go to last post
9 789

Doing sets throughout the day instead of just once

Hi all, I work from home and have a bench, weights and a pull-up bar around. I was wondering if anyone had thoughts on doing sets throughout the day rather than all at once. Just one or two sets at a time, maybe one every hour or two throughout the day, while maintaining a normal weightlifting...

parabology‎, 01-06-2010 11:37 PM
07-21-2021, 10:46 AM Go to last post
4 2,463

Four months of weights and bulk-up. Got smaller. What happened?

44. New to weights. In January I hired a trainer for a bulk-up program. Started out at 148 lbs, 133 lbs lean. Was hoping to get to 165. Did four months of 3500-4000 cals a day, 200 grams protein, supplements, creatinine and heavy weights 2-3 times a week. Stuck with it. Discipline and...

KarlHavoc‎, 07-10-2021 06:49 PM
07-21-2021, 08:27 AM Go to last post
14 1,461

Fierce 5, adding extra arm exercises?

Hey everyone! Gyms finally reopened here, and I was going to be running the fierce 5 program. My arms are seriously lagging because really I was only able to do chin ups while gyms were closed. I was wondering if during the fierce 5 workout if i run the typical days, to just throw in biceps and...

peterk1993‎, 07-21-2021 06:48 AM
07-21-2021, 07:56 AM Go to last post
3 370

Exercise selection for Lyle's GBR?

Hello there. I've been lifting inconsistently for the last 2 years, thus I'm still a noob, and have trouble reading bodybuilding terminology. I need some help understanding Lyle Mcdonald's Generic Bulking Routine. I'm aware of its existing FAQ and other resources surrounding it, however I can't...

lcostinl‎, 07-21-2021 03:42 AM
07-21-2021, 03:42 AM Go to last post
0 354

Post Strange program

Hey I’m looking to start lifting very soon and I want to have a physique similar to Stevewilldoit. I know it’s an odd one to desire but that’s just me - any advice on which exercises would allow me to build similar muscle to that physique? Cheers

Mmay50‎, 07-13-2021 04:40 PM
07-20-2021, 05:44 PM Go to last post
2 849

Question Hotel Workout plan for the Frequent Flyer

So since travel is back my job responsibilities have fired up and I’m on the road 3-5 days a week. This has put pressure on the workout plan I have because access to weight machines are not prevalent at the hotels. For all the frequent travelers out there - what do you do to insure your workout...

WildHawg‎, 07-12-2021 08:54 AM
07-20-2021, 01:54 PM Go to last post
6 713

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Sunzeerifre‎, 07-20-2021 10:07 AM
07-20-2021, 10:07 AM Go to last post
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kahagyehoji‎, 07-20-2021 09:29 AM
07-20-2021, 09:29 AM Go to last post
0 252

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