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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 08:53 AM
166 Pages
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Today, 12:49 PM Go to last post
4,977 639,556

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 02:07 PM
84 Pages
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2,517 574,281

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 07:55 AM
22 Pages
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639 201,772

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 07:27 PM
16 Pages
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01-12-2018, 05:15 PM Go to last post
478 197,188

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 12:51 PM
21 Pages
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12-09-2017, 08:03 AM Go to last post
621 751,443

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 1,667,889

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 51,161

Workout Program during Calorie Cutting

Hello. Can someone recommend me a workout program that I can use to maintain/build muscle during calorie cutting? I have time during the week so any amount of days per week is fine. Thanks!

PrinceVegita‎, Today 12:52 PM
1 4

Getting stronger, but gaining only fat, not muscle

Hi, Im a 34 year old guy. I started training 6 months ago, my primary aims are aesthetic I want to put on some lean muscle mass simply to look better. Im currently 168lb. Over the past 3 months of my training Ive put on weight at an average rate of 0.6lb per week. Since Ive started...

1980gwowl‎, 09-07-2014 04:24 AM
Today, 01:17 PM Go to last post
8 8,403

is this 3 day full body workout push pull ratio balanced

Day 1 Bench Press Flyes/incline BenchPress Superset - (Dumbbells) Seated OHP - Dumbbells Narrow grip Pulldows - (Band) Bent Over Rows 3x8 Squats Day 2 Squats

rlefebvr‎, Today 07:47 AM
Today, 12:28 PM Go to last post
26 226

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 09:42 PM
3 Pages
1 2 3
Today, 12:22 PM Go to last post
61 1,508

New high frequency study Small upside for intermediate lifters - possibly more so for advanced lifters.

SuffolkPunch‎, 01-15-2018 09:05 AM
Today, 12:17 PM Go to last post
10 545

Question How much do people know about eccentric training?

There are numerous articles on Bodybuilding and other training sites regarding the benefits and greater potential for hypertrophy with eccentric (or negative) training. The science behind it seems to be an esoteric principle that very few in the general public know about. Perhaps I'm wrong, but...

GoSwiftFit‎, Yesterday 12:30 PM
2 Pages
1 2
Today, 12:13 PM Go to last post
52 733

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
3 Pages
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Today, 12:00 PM Go to last post
65 1,277

Fierce 5 or 5/3/1?

EDIT: The reason why I dislike compound lifts is because I have to slip in more exercises (for different muscle groups) into the same amount of time as I did for splits. So I'll end up putting less strain on let's say my chest for that day. I feel like it would cause less muscle soreness, but I...

SackMan65‎, Today 07:11 AM
11 234

Question Want to start Fierce 5..but two days in a row? Help pls.

Hey.. I haven't lifted for many years. I am 36 and want to start again.. Pretty much from the beginning. Because of my kids and work, I only have Tue. Thur. And Fri. To workout @ the gym. What would you recommend? As two days in a row on Thur & Fri is probably not the best idea. Some...

catspit‎, 01-11-2018 01:14 PM
Today, 11:20 AM Go to last post
4 301

Need help with my routine please I want to focus on compound movements, and rather than a 3 day I can manage a 4 day split. Any critiquing is welcomed as I'm just trying get the best outcome. My diet, and sleep are good and I feel I get enough recovery. I rather not leave this routine as it seems to...

MrSamoisette‎, Today 06:46 AM
8 183

Stronglifts, deload

Sorry i post a lot thread about this Ive been doing sl 5x5 about 2 month my weights increased on squats and deads but bench and ohp and row didnt increased well. Normally i was doing squats with a soft shoes. But when i did changed it to another shoes my weights dropped.i was pushing my...

bzyspecial‎, Yesterday 09:51 AM
7 298

Looking for definition/shred

Hello everyone, I have just finished “Shortcut to Shred” for the second time (12 weeks total). I’m seeing a bit of a difference, but instead of starting it up again- I’m wondering if it’s time for a change. For those who don’t know what the workouts entail, it’s a mix of low weight/high rep,...

hangnail42‎, Today 09:43 AM
Today, 11:04 AM Go to last post
3 100

I need a program for cutting period

So I did Layne Norton's Power and Hypertrophy during mass then I started Viking's Bare Bones last 2 months a bit less maybe and now I am cutting and I need a good program for it. 22 years old 1.74 height 85.4 kilo weight My weights: Bench Press 92.5 Kilograms for 4x8 Overhead press...

LifterShifter‎, Yesterday 12:34 PM
Today, 11:02 AM Go to last post
7 157

Austere Location Workout Programs

Hello, I am in the military and I will be heading out on a 7 month overseas tour in a few weeks. No big deal, just the usual military stuff but this particular location is very remote and is lacking in facilities such as a gym. It does have one, but it is very small and I fully expect it...

eodbrady‎, Today 10:46 AM
Today, 10:46 AM Go to last post
0 48

Looking for a program that's right for me

Relevant info: I'm 22 years old (male) wanting to begin my cut as my bodyfat is around the 20% mark (visually). My lifts are as follows: Squat 5RM 110kg, Deadlift 5RM 140kg, Bench 5RM 100kg (everything else is in proportion i.e. back exercises etc these are just to give you an idea of where I'm...

Mattataka‎, Yesterday 12:22 PM
Today, 10:20 AM Go to last post
4 159

Unhappy Help! Nothing is really working

Hi everyone Hope someone can help me. I have been training at the gym now for nearly two years, the goal isnt to slim down as I am that already but to gain some muscle and tone up, Nothing appears to be working, I track all my food and I am taking in anywhere between 140-200g of Protein per...

dave19051983‎, Today 12:51 AM
Today, 09:42 AM Go to last post
10 218

Combining running/cycling with weightlifting good idea?

Hi everybody, I'd like to ask if combining weightlifting with high intensity cycling (45-60 min x 3 times a week) + running (30-60 min x 3 times a week) is a bad idea. The thing is I'm suffering from long term major chronic depression and the only thing that seems to keep me going is daily high...

unikin‎, 12-18-2017 02:34 PM
Today, 09:36 AM Go to last post
7 210

how is this program for Cutting Period?

Day 1: Upper Body Power Day Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3-5 reps Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps Auxiliary Pulling movement: Rack chins 2 sets of 6-10 reps Pressing Power Movement: Flat dumbbell presses 3 sets of 3-5 reps

LifterShifter‎, Today 08:39 AM
Today, 09:24 AM Go to last post
3 92

Post Help me with my routine?

Hi there, I was wondering if anyone could help me with my routine? I've been training for 6 months now and seen a ton of fat loss but almost no muscle gain. I workout at home so my equipment is limited. How i push myself each time is i aim for 3 sets of 12 reps, and once i have achieved this i up...

Jackanory55‎, Today 06:25 AM
Today, 08:50 AM Go to last post
7 126

"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 08:03 PM
224 Pages
1 2 3 4 5 ... 224
Today, 08:32 AM Go to last post
6,695 971,380

Bench Press Plateau

Hey Everyone, I apologize if I'm posting this in the wrong place: I'm trying to increase my bench press. I have been lifting for a couple of years and for the last few months have been benching twice a week. I lift 5/6x a week. Lately, I'm stalled at 3 reps at 225lb. I'm 176lb and 11% BF. ...

Alec2822‎, 12-18-2017 02:50 PM
Today, 08:20 AM Go to last post
4 191

Push pull legs advice

Hi. Im starting a push pull legs program. For cutting. Can someone please help me and see if this workout program is right? Exercises, sets and reps are good for a cutting? Thank you Push Day 1 Flat Barbell Bench Press Warm up and 3 sets of 4 to 6 reps Close-Grip Bench Press

rbargante‎, Today 02:54 AM
Today, 06:27 AM Go to last post
2 153

Arnold Schwarzenneger's Basic Training Levels I and II

So I'm reading his Encyclopedia of Modern Bodybuilding, and it's kind of going against a lot of the things I've learnt. In the "power training" which is generally sets of 10, 6, 4 reps to failure. But he recommends 4 sets of each exercise for Training I. How ridiculous is that volume?...

_Ishy‎, 02-24-2009 11:47 AM
2 Pages
1 2
36 36,570

What's most optimal routine with just these exercises?

Hi all, From what i've read, if someone were to focus on slowly progressing on just the following six lifts then apparently they could build a pretty balanced and aesthetic body in a few years. : Squat Deadlift Bench press Bent over row Military press Weighted chin-ups

hman2468‎, Yesterday 12:40 PM
Today, 03:55 AM Go to last post
8 254

Workout length during PHAT?

Just started Layne Norton's PHAT again. Surprised to see so many people mention that their workouts are too long. I'm hitting all the exercises (or their variants) with all sets and reps and I'm under an hour easily. Chest/Arms hypo day did go over an hour today but power days are pretty...

goingcia‎, Yesterday 07:30 PM
2 205

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