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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
190 Pages
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Yesterday, 04:50 PM Go to last post
5,694 742,234

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
25 Pages
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Yesterday, 03:38 PM Go to last post
736 291,589

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
90 Pages
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06-23-2018, 02:46 PM Go to last post
2,699 634,157

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
22 Pages
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06-15-2018, 06:17 AM Go to last post
633 818,403

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
18 Pages
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06-13-2018, 01:11 PM Go to last post
516 257,309

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
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 18,753

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 1,816,011

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 59,102

Exclamation Muscles need rest?

Is there any evidence that you need to wait and redt your muscles for 24-48 hours after training? I used to train everyday for 6 months in a row and had the best results of my life.... then i started to notice that everyone on the internet was saying that muscles need rest so I went from...

Aethero‎, Today 05:03 AM
Today, 05:03 AM Go to last post
0 1

Problem with squats

Gents and ladies, In Dec 2017 I was able to max out my squat at 345. At the time, I was around 210. Since then, I ended up moving to another country temporarily (military) and have found that I've been losing squatting strength. It's very strange because it is now June and squatting 275 is very,...

Redbucket14‎, Today 05:03 AM
0 1

Question viking's bare bone workout alternative for some exercises?

Day 2 Deadlift - 2 sets - 12 reps or Romanian DL - 3 sets - 30 reps Leg Press - 3 sets - 30 reps Incline DB Press - 3 sets - 30 reps Close-grip T-bar or Cable Rows - 3 sets - 30 reps Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each Straight-arm Pulldowns/Facepulls - 3 supersets -...

myboku‎, Today 05:02 AM
Today, 05:02 AM Go to last post
0 1


Hi guys, So what do you all think about the 60-120 reps volume for large muscle groups and 30-60 reps volume for small muscle groups? Is this really sufficient? And what do you think is the sweet spot?

jamb1‎, Today 03:13 AM
3 82

Thoughts on OHP and deadlift focus?

Im honestly sick and tired of benching and squatting. I basically want to stop squatting altogether and do close grip bench as assistance. Im thinking of three pulls a week, one deadlift and two variants. Ohp twice a week and one close grip. Then rowing 3x a week. Do you reckon this will...

davik‎, Today 02:16 AM
Today, 04:11 AM Go to last post
7 167

Workout Tips on Holiday

Hi all, I have just come out of a 20 month cut and soon to be in a surplus in a few weeks, right now I am doing a PPL program. In 3 weeks I am off to Morocco for a holiday for one week. I wont have access to a gym there I did ask around, I am taking some resistance bands with me and a...

runuali‎, Today 02:23 AM
Today, 03:58 AM Go to last post
2 96

Losing BF%, Improving stamina and gaining muscle, what order

Hi all, Newbie here. I'm 137lb and 5'11. I had my body fat% measured using calipers at around 14-15% when I was 143lb (around 6 months ago). My ultimate goal is to get to and maintain about 9-10% bf, and 165lb.

dada55‎, Today 03:49 AM
1 41

Rate this 2 day program my PT buddy made

comments, critiques, criticism? can only get in twice a week, on the slim side, looking for hypertrophy gains. no amrap, and he said do the program for 6 weeks before increasing weight (unless something is obviously too easy), that sound right? Day 1 Squat 3 x 10-12 Lunges 3 x 6-10 DL 2 x...

AwFukBye‎, Today 12:08 AM
4 143

Exclamation Workout Routine Query

Hey Guys, So I am currently recovering from a knee ligament injury, 3 weeks in, 3 more to go until hopefully i can operate normally. See my profile for progress pictures. current stats: Weight: 59.36KG Height 163 CM

Distracto‎, Today 01:56 AM
Today, 01:56 AM Go to last post
0 75

Obese weightlifting

I weight 283 right now @ 5'11". I've been starting Fierce Five but I'm wondering if it would be appropriate for me to use this program considering that I am on a deficit and I eat only 2350-2400 kcals. I lift on MWF, and bike for cardio TR. I'm enjoying the program greatly but I'm wondering if I'm...

mejai95‎, Today 01:09 AM
Today, 01:32 AM Go to last post
2 75

Been hitting everything once a week - should I switch to 2x?

I've been on a routine hitting everything once a week. I usually try to get ~10 sets for the major muscles and ~6 sets for the minor muscles per week. Such as: Monday: Chest/Triceps Tuesday: Back/Biceps Wednesday: Off Thursday: Shoulders/Abs Friday: Legs/Calves All I keep seeing and...

pdub74‎, 06-23-2018 06:58 PM
Today, 12:19 AM Go to last post
3 226

Role of Carb Cycling in my routine- help

Question for the masses. I currently am training to become a firefighter. My goals are to be able to lift something heavy, but lift it all day. I want to be able to never stop, and constantly grind. The overall "Strength, endurance, power" motto, you know, the athletes performance. I'm here out...

Sparky1776‎, Yesterday 05:44 PM
2 72

lose body fat without cardio exercises

Hi, I started a strict diet (eating 1000-1200 calories a day and mostly protein) two months ago, and I lift weights 4 times a week for an hour and a half each time. I already lost about a total of 12 Kgs and gained muscle mass. However, i was also doing cardio exercises 2 times per week between...

moreisbetter‎, 06-12-2018 01:47 AM
7 385

Calisthenics vs Weight Lifting for a Complete Beginner?

I've recently finally decided to start working out heavily (havent before) so have no experience with working out in the past or going to gyms etc. Which of the two would be better? I hear with Calisthenics you end up reaching a point where you can't add additional stress, so I was thinking perhaps...

TheDirtyBubble7‎, Yesterday 08:43 PM
2 120

Started working out.

Hey guys I recently started working out from home. I am currently 5"10 & about 130-135 pounds. I am looking to Gain weight & Strenght aswell as build muscle. I know there is alot of things I need to read to get well-informed but I'd like to know what was the best thing for you guys and...

FrenchyGG‎, 06-23-2018 11:17 PM
Yesterday, 11:53 PM Go to last post
4 158

Struggling with workouts

I’m bulking at the moment and my bodyweight has been going up until now. I’ve come to a stall on Fierce 5 u/l the last two weeks I haven’t pushed past 72.5kg for 5 reps on bench press my first set today I struggled with 5 reps then got 4 reps on my last two sets. I’m also finding with lat Pulldowns...

PatJS94‎, Yesterday 11:32 PM
Yesterday, 11:32 PM Go to last post
0 115

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 08:42 PM
17 Pages
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Yesterday, 11:04 PM Go to last post
494 35,752

First time posting: Ccontinue bulk or cut now? (6', ~176 lbs)

Hey BB Forums! This is my first post on here after months of lurking. I'm 19 and I started focussing on strength training and my diet this past January. I lost 8 kgs before that (to drop from 79 to 71 kgs), and have been gaining muscle since, while trying to minimise fat gains. I've worked...

Ekstremities‎, Yesterday 02:34 AM
Yesterday, 10:59 PM Go to last post
12 368

Critiquing this workout routine

I've been on a bro split for a while, and it hasn't been working very well. Deciding it's time to switch to a routine hitting everything twice a week, I'm trying to come up with an upper/lower split that evenly splits everything up. If someone has a upper/lower routine they've found, I would love...

PWestey‎, Yesterday 08:06 PM
Yesterday, 10:57 PM Go to last post
7 166

Some help please?

I am looking to workout 4 days a week and doing it somewhat like this so I can recover and have enough rest and not focus my whole life on going to the gym: Monday: Chest tricep Tuesday: Rest Wednesday: Back Biceps Thursday: rest Friday: Legs and Abs Saturday: Shoulders Sunday: Rest

bruhpro‎, 05-06-2018 12:08 AM
Yesterday, 10:47 PM Go to last post
11 586

Looking for a new program please help

A while back I did SL 5x5 for about a year or so. My legs got HUGE but my upper body was lacking, that’s when I decided to switch to Fierce 5 for the extra exercises. However, I got off track and haven’t lifted in forever and have been eating like sh*t. Now I want to get it together and get...

LieutenantDan95‎, Yesterday 10:14 PM
Yesterday, 10:46 PM Go to last post
1 83

Talking Time to start my bulk - whatcha think?

What is up guys ? So I have officially cut down to under 150lbs and have gotten rid of a lot of previous body fat. Pretty much all that is left is lower back/love handles which drives me crazy, but I think I should probably just bulk from here as I already just look skinny. Let me show you...

spencerheadrick‎, 06-20-2018 11:06 PM
Yesterday, 09:44 PM Go to last post
23 683

Exclamation Newbie to bodybuilding, gaining muscle quickly!?!

So I'll keep it brief. I'm short, 5'6" and pretty skinny. Was a distance runner in high school AND I'm a vegetarian, so you can picture it - small, skinny, lean, small arms, small chests. Only recently, as in last month or so, did I begin to vamp up protein intake to muscle-gaining amounts....

anonbasicfit‎, Yesterday 08:14 PM
Yesterday, 09:19 PM Go to last post
1 154

Need some help to create a good workout program

Hi, I’m a bit new to this website so go a bit easy on me. I am 13 and weigh 113 pounds. I did a bit of researching and found out that my ideal weight should be in the 120s. Well, the thing is that I have enough body fat so you cannot see my abs without me flexing. Is there a way to lower my body...

Apezz1‎, Yesterday 06:50 PM
Yesterday, 07:39 PM Go to last post
3 134

Improve My Routine

I would welcome any ideas about how this routine could be improved, please. Any potential weaknesses, glaring problems, etc... This is 1 of 4 routines I do for about 6 weeks each. I do it 3 days per week. I rest only 45 seconds between reps unless otherwise indicated; 2 min. rest between...

StephenCGreen‎, 06-21-2018 07:27 AM
Yesterday, 07:36 PM Go to last post
6 318

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