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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
258 Pages
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Yesterday, 10:17 PM Go to last post
7,714 1,075,083

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
98 Pages
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2,932 836,222

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
31 Pages
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09-15-2019, 08:41 AM Go to last post
922 566,821

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
22 Pages
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09-13-2019, 06:39 AM Go to last post
657 467,781

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
09-06-2019, 12:41 AM Go to last post
72 127,316

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
23 Pages
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08-24-2019, 07:18 PM Go to last post
674 1,023,200

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 30,822

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 2,249,265

Question Chest and tris day after shoulders?

Just wanted to know whether this would make shoulders not grow? True or not? I know not ideal but just want to see if it would still be possible? Thanks!

ben1500‎, Today 02:51 AM
Today, 02:51 AM Go to last post
0 1

Exclamation I need help..a routine, something..

So I've been working out (inconsistently) for about 4 years.. I started on a total gym my family had and actually gained some size and definition, maxed it out and was at a stand still and that's kinda where I quit and have been for around a year.. About 6 weeks ago I decided to get back into...

blakewil94‎, Yesterday 10:35 PM
2 137

Question 6ft 4 M 317lb hard labor & lifting

Hi I was wondering what some people would recommend for a routine & recovery, have worked or do work a labor Intensive job while lifting. I was thinking of 5x5 full body 2-3 times a week. I'm lifting heavy boxes 70lbs all day. I am just doing 5x5 once a week right now I'm not used to the...

hatemylife57‎, Yesterday 04:06 PM
1 208

Fierce 5 - Starting Weights

Hi All, Since January I’ve been running a PPLPPLR but my lift progression is quite slow, maybe I’m trying to do much for the level I’m at? If that’s a thing. Thinking about making the switch to Fierce 5 but unsure exactly what my starting weights per lift should be. Last weeks lift were;...

JennyRenny‎, 09-19-2019 10:57 PM
Yesterday, 11:45 PM Go to last post
5 494

!! Arms massive lag !!

Hello, I have been lifting, for the past 4-5 years. Even though I know plenty of things ( I am also a personal trainer ) , it seems that I have failed as it comes to arms. Even though rest of the body can be considered decent, arms are lagging hard. My measurements are : Age : 24 Body type :...

Gersken‎, 09-19-2019 05:29 PM
Yesterday, 07:55 PM Go to last post
15 721

Fierce 5 Bicep Curls Progression

I am currently doing Fierce 5, but I was wondering whether I am supposed to be doing dumbbell curls and progressing 5 pounds per week per hand? Or should I be doing barbell curls and progressing 5 pounds per week total, by adding 2.5 pounds to each side per week? Thanks!

Tolkienfan828‎, 09-18-2019 07:45 PM
Yesterday, 02:21 PM Go to last post
3 717

Lightbulb Is 1 kg in a week of bulking too much?

So 2 days ago I finished my first week of bulking and I weighted 1 kilogram more than on start(Weekly average says I have the same weight). Is 1 kilogram in first week of bulking too much or is it okay maybe if it's water weight or something similar?

beeguy‎, Yesterday 08:34 AM
Yesterday, 01:40 PM Go to last post
7 390

Exclamation Beginner Looking for Answers

Beginner: Looking for a few tips to get started(and answers to a few random question) I may not get a chance to thank everyone so: Thank you in advance for taking the time to help out! Goals: Gain Strength, I intend on applying to my local Police Academy at the beginning of 2020 Quick...

Stephenljr‎, Yesterday 07:11 AM
Yesterday, 01:39 PM Go to last post
4 368

Is 12 hours good enough between gym visits?

I just finished with shoulders and triceps today around 5:30PM. I'm wanting to try getting into AM workouts, so I want to go to the gym tomorrow at 5AM and start my next muscle group. Is this fine, or should I be giving myself more time between workouts?

LaJoseGrande‎, 09-19-2019 05:42 PM
Yesterday, 01:26 PM Go to last post
5 532

Unhappy uneven pecs

my lower left pec just isn't coming in like my right please help

younggrinder‎, Yesterday 12:43 PM
Yesterday, 01:04 PM Go to last post
1 230

Good calisthenics routine. Will go to prison

Will go to prison for 3 months. What are your good simple calisthenics routine? To maintain or gain weight and muscle no bars unfortunately

Cmiguel02‎, 09-19-2019 11:32 AM
Yesterday, 11:20 AM Go to last post
13 849

interview w/ Menno Henselmans re hardgainers, volume, & much more

The entire thing is worth listening to but the 1st 4 mins are essential listening for any who have struggled a bit in muscle growth. It provides some food for thought that might guide some self experimentation.

LukeEverhart‎, Yesterday 10:26 AM
Yesterday, 10:26 AM Go to last post
0 252

Quad to ham volume ratio?

What is the general consensus on total volume for quads in relation to hams for good balance? From what I've read it seems to be that a 3:2 quad to ham ratio is what is generally recommended, but it's still pretty conflicting. Fierce 5 has it at about 1:1, whereas routines like Vikings barebones...

DogletDusk‎, 09-17-2019 06:41 AM
Yesterday, 10:09 AM Go to last post
23 1,557

One muscle group per week is good for a begineer?

The program on my gym is one muscle group per week, monday chest, tuesday back, wednesday sholders etc, this will give me solid results? if not what is the best program? i started to lift about one month ago i am clueless...

Falange97‎, 09-17-2019 10:13 AM
2 Pages
1 2
Yesterday, 09:45 AM Go to last post
39 2,432

Fierce 5 Upper-Lower 4 days Question

Long story short: I need a modified fierce 5, do you approve this? Hello, i can be considered as novice, i'm 6"1 160lbs skinny fat right now and want to lower bodyfat first then add muscle mass. I wanted to do fierce 5 routines because of its high reputation but my gym is very limited so i...

riplemmy‎, 09-15-2019 04:35 AM
Yesterday, 09:13 AM Go to last post
5 1,157

Need to bulk in 3 months for a tv audition

Hi, I need to bulk my body for a tv role very important to me. The special thing is that it's only to "look" bulk with a shirt on. So upper body is important but not the abs. i need to bulk before january 2020 so time is a factor . Could you help me find a good workout program. My current...

babytarantula‎, 09-19-2019 07:36 PM
Yesterday, 07:45 AM Go to last post
2 494

Thumbs up RDL Substituies?

Hello, Anyone got any RDL substitutes I could do on F5?

fattofame3‎, 09-17-2019 04:25 AM
Yesterday, 06:56 AM Go to last post
10 1,228

Red face Please rate my modified routine

Ok so i told you guys im gonna stick with 5x5 to build a good base of strength but since im used to doing more volume on some stuff i decided the modify it. (also i am not going to do deadlifts, i dont believe those gains are worth the risk for me personally) here it is... Chest Shoulder...

TopHeavyMirin‎, 09-19-2019 01:09 PM
Yesterday, 06:44 AM Go to last post
5 557

Recommend a workout for an older guy rebounding after two years of poor maintenance?

Hey all. I'm pushing 40. Been working out for years n years. Diet the last two years has been not great. Lost muscle. Got belly fat and love handles. Somehow lost weight but gained fat, primarily due to poor diet (food is usu healthy, but I like beer n bread sadly). Weight training routine has been...‎, Yesterday 01:58 AM
Yesterday, 05:59 AM Go to last post
2 365

Post Back bi chest tri question

So I was told when you do a back bi day, you should do the majority if not all the back exercise prior to starting bicep excercises, and same with chest and triceps (chest then tris). The person who told me this said the reason is so that you’re chest/back aren’t limited from your arm muscles being...

bigsauce26‎, 09-17-2019 11:03 AM
Yesterday, 05:50 AM Go to last post
11 863


Hey guys, Just wanting some advice/tips on bulking. I know diet is a key element (eat eat eat...) But is it all the types of foods like sweet potatoes, rice, eggs, porridge etc? Then there's the 2 day split, one day upper body next day lower body, or there's the 5x5 strength program, then...

Chuggie1‎, Yesterday 01:22 AM
Yesterday, 01:38 AM Go to last post
1 343

Opinions of this Push Pull Legs Workout

Hi everyone Was just wanting some opinions on this Push Pull Legs workout a friend gave me and if it was good or any other things that could be added (Abs are not on the spreadsheet) All the best

Holland76‎, 09-18-2019 02:13 PM
09-19-2019, 10:31 PM Go to last post
2 724

"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
267 Pages
1 2 3 4 5 ... 267
09-19-2019, 07:54 PM Go to last post
8,003 1,470,682

Please help me design my upper/lower split

I am a 28 year old woman. Have been lifting for a few years. Have never designed my own program. Here's what I have so far. I was originally trying to design a workout where each exercise would have 3 sets of 10-12 reps. As I wrote down all the exercises I want to incorporate I feel like the split...

Paigems‎, 09-19-2019 07:50 PM
09-19-2019, 07:50 PM Go to last post
0 402

Is it absurd to skip legs for a few months?

I've recently started training, this is my first month and i'm using fierce 5 intermediate upper lower 4 days now, i think about focusing upper body only and skip legs for 1 or 2 months, then add it just as default fierce 5 program. The reason is i'm skinny fat (6"1 165lbs), my chest and hips girth...

riplemmy‎, 09-19-2019 06:43 AM
09-19-2019, 04:22 PM Go to last post
8 757

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