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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
268 Pages
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8,017 1,216,646

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
99 Pages
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2,946 941,988

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
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 682,610

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
23 Pages
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12-29-2019, 08:44 PM Go to last post
682 1,121,400

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
23 Pages
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11-11-2019, 05:58 AM Go to last post
665 565,980

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 07:00 AM
3 Pages
1 2 3
09-06-2019, 01:41 AM Go to last post
72 182,370

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 2,411,458

My workout program--gaining fat but not muscle

Hey guys, new here so this may be the wrong forum to post this. Here is my workout/diet. I'm an 18 y/o guy, 5'10"/207 lbs. I seem to be putting on fat but not muscle, my guess would be that my diet isn't good. I do this workout 3 times a week. Warm-up: .25 mile run Legs: Squats 3 sets of...

Trying2serve‎, Today 12:08 PM
2 75

Need a hand for good 4 day workout mon-thur.

Hey all, im posting on here today regarding a solid workout that will tone me up quickly. I have experience with working out, but my schedule is too broken. I am fully dedicating myself to a monday-thursday after work, work out. And would like to get fit quickly and see results fast. (fully...

Tminim‎, Today 01:26 PM
Today, 01:26 PM Go to last post
0 26

Question Gain Muscle By Summertime

Hi all, I'm 15, 5'9 143 pounds and I'm trying to bulk up for the summer but also stay trim. I was wondering what diet I should have and also should i do more reps with less weight or less reps with more weight. Also how many days a week should i work out and how many times a day. Any help would...

BiGBOi7887‎, Today 09:58 AM
2 118

5x5 versus 25 reps

The idea is you pick a weight you can do for 6 reps but not 7, and do as many reps per set as possible without going to muscle failure until you get 25 reps. On paper it sounds similar to the classic 5x5. I tried it today with dumbbell incline press. I took my usual 5x5 weight and first set i did 7...

randomcrash‎, Yesterday 01:22 PM
15 467

Temporary Substitute for Fierce 5 Novice

Hey Guys, I have been following the Fierce 5 Novice Training for about 2 months at this point. I have been very loyal to it, and it has also given me quite good results. I am very happy with it, and the progress is amazing too. MY current work-out routine is like this. Every MON-WED-FRI ...

hzolo‎, Today 08:26 AM
Today, 12:05 PM Go to last post
14 207

Lightbulb Changing My Life & Grand Plans For The Future

Hi, I am in my early twenties and a relative beginner who has only been going to the gym for a few months. I am an average weight for my height/age - 73kg and 181cm. I know many of you here are very experienced and knowledgeable with a lot of wisdom regarding gym-going, so I would really very...

Onyl‎, 01-23-2020 04:43 PM
Today, 09:52 AM Go to last post
12 589

Over 40 programs

I struggle to find the right program to follow at 41. Find myself doing what I did in my 20’s and that doesn’t seem to work as well. Need to shed some pounds but build muscle too. Any tips, advice etc. would be greatly appreciated!

nhtope‎, Yesterday 12:30 PM
Today, 08:23 AM Go to last post
4 312

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 03:00 AM
3 Pages
1 2 3
Today, 07:52 AM Go to last post
72 7,541

Good routine for an 81 year old?

My dad is about to turn 81. He's beaten bladder cancer and has been going to the gym with me 3 mornings a week. He swims a little, does the elliptical slowly, and has also been doing machines and some light dumbbells Would a basic full body 3 days a week be optimal for him? He enjoys lifting...

edwardwhaskell‎, 01-25-2020 05:17 AM
13 570

Bro split recommendations?

So I have spent years bulking/cutting doing Strong lifts and 531. I feel like I have just gone in circles to be honest. I have certainly gained a little muscle but based on the amount of time spent, I can't say that I am happy. I am kind of tired of doing the same compound lift based workouts and...

SwagenGTI‎, 01-17-2020 01:49 AM
Today, 07:12 AM Go to last post
24 2,080

Lightbulb Weights not going up???

So this is my third week at the gym and I've heard beginners should be seeing weights increase like every other week but I am doing 5x5 training and my bench has stayed at 110 my squat 115 and my military/overhead press 65 bent over rows at 110 etc. I am eating 2600-2800 calories a day since my...

andrew2811‎, Yesterday 05:10 PM
Yesterday, 07:08 PM Go to last post
3 232

Advice for limited time

Hi all, unfortunately I have limited time for training sessions these days and was looking for some advice or recommendations on an upper body weights routine I could fit in 35 minutes. I don't want to try and squeeze in too many exercises per muscle and run out of time but I would like to try and...

Grandville23‎, Yesterday 06:35 AM
Yesterday, 05:33 PM Go to last post
12 446

Arnold's routines from his book

Got sort of curious about these old school routines from Arnold's encyclopedia of modern bodybuilding book, so it sparked my curiosities and I decided to try one. In the book, he mentions three types of programs that i've seen; basic, advanced, and competition, with progressively increasing...

TheShadowMan‎, Yesterday 05:39 AM
Yesterday, 01:02 PM Go to last post
3 373

Ectomorph Program

Hi everyone. Im 30y/o male, 5.7" and 60kg. Just starting to workout this couple of month. My question is does my program is ok for Ectomorph or too little volume? My goal is to build muscle, get bigger and increase weight. For compound exercise my rep/set is 5x5, while the accessories...

ZintoZin‎, 01-23-2020 01:59 AM
Yesterday, 12:51 PM Go to last post
8 949

Looking for a new 4-5 day split routine

Hey guys I have been using the fierce five five day split and I got some really good strength gains with Deadlift going from 160 to 180kg Squat going from 110 to 135kg and Bench going from 95 to 105kg I am now looking for a new program to run that still runs around the same three compound...

StumpingIron‎, 01-23-2020 05:45 PM
Yesterday, 10:25 AM Go to last post
19 1,004

Still get results or gains..... Switching from weighted to high rep for a while?

I have a question I've been pondering about. I've been suffering from some muscle strains and tears after 15 months of doing weighted dips and pull ups. I've always worked heavy in the 3-10 rep range with great results over the 15 months and have progressed really far. But due to injuries, it...

WeightedDip‎, Yesterday 07:01 AM
Yesterday, 09:18 AM Go to last post
5 299


Hi all. I'm very new to this, looking to put on some muscle. All the motivation and enthusiasm but lacking expertise. After much research- youtube, blogs, etc. on Bro splits and the rest, I've come up with a plan. I really want to train each muscle twice per week, as the research I've read seems to...

Gaz12345‎, 01-25-2020 01:57 PM
Yesterday, 09:00 AM Go to last post
5 385

Post Looking for a new program

I will have been working out for 8 months in few weeks. I was working out at home for first 5 months with only dumbbells and bodyweight and i got into the gym 3 months ago. So i always did as many sets and reps as i wanted. Only like a month ago i started watching my sets and reps properly but i...

Tonii47‎, Yesterday 03:16 AM
Yesterday, 08:56 AM Go to last post
4 328

Thumbs up Just little advise please.

First off I’m new here and sorry if this is in the wrong place or even wrong website. But bascily I’m just after any good advice to help me. I’m not going gym at time been. But Im working at a fencing company and having to lift and move concrete all day long some light and some quite heavy....

wimpykid0121‎, Yesterday 06:23 AM
Yesterday, 08:24 AM Go to last post
4 303

10 months in, program advice please.

Hi guys, I am 10 months into training consistently (4x a week) I am currently doing the program below whilst bulking. I am gaining around 0.5lbs per week. Before this program I did a 16 week program which was quite similar I.e. chest day, back day, leg day etc. And overall I have gained...

archyash86‎, 01-25-2020 12:09 AM
Yesterday, 07:16 AM Go to last post
14 649

Workout Length/Intensity Questions & Critique

Hello, I’m 40 and have been training 5-6 days per week for the last 6 years or so. I have always done pretty long workouts - 90-120min including warm ups & stretching. I have been doing Push, Pull, Legs twice a week with one rest day. I’m happy with that routine - my questions have to do with...

alwilson000‎, 01-25-2020 05:34 PM
Yesterday, 02:24 AM Go to last post
7 539

Question Just making sure everything is fine

The program makes this post look really long, but it's not. Anyway, time to make sure my training is fine again so I can stop second guessing myself. I made a post a few months ago where I had the following stats: 170 cm, 74 kg (1 year of lifting) Bench: 3x5 65 kg OHP: 3x6 42,5 kg Squat:...

faithbrah‎, 01-25-2020 12:42 PM
Yesterday, 12:44 AM Go to last post
3 492

Unhappy Friend has no growth

I’ll try to keep the setup short. My friend started getting me to be his workout buddy, so we can start working out. I haven’t worked out in a long time (was an athlete in High School, but I’m 32 now), and he was a farm kid (age 24, young and skinny), that never did any formal workout. We have...

ReiLen‎, 01-24-2020 12:07 PM
01-25-2020, 10:29 PM Go to last post
12 756

Question Long term advice desired for which direction to take my workouts/fitness

Hey all, Just a few questions about what direction to take my fitness/working out routine in the new year, as I'm a bit clueless as to which direction to progress from the position I'm currently in. Background: Currently as it stands I'm 22 years old, 6ft 2, 145 pounds or so. I've been...

tomorrowalready‎, 01-25-2020 04:22 PM
01-25-2020, 06:16 PM Go to last post
1 342

Bone Density and Connective Tissue focused programs

Mike O'Hearn talks this school of thought Does anyone have a regiment I could pick up and follow? Endomorph here 5'10.5" 280 in the winter, 265 in the summer. Just starting to work out consistently for the first time in my life. I have fatigue issues so ive been sticking to about 60%max and...

Sorzin‎, 01-24-2020 07:47 PM
01-25-2020, 01:19 PM Go to last post
2 500

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