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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
251 Pages
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7,505 1,016,085

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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903 516,021

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
97 Pages
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2,906 792,793

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
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07-02-2019, 02:37 PM Go to last post
60 101,363

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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07-01-2019, 04:29 PM Go to last post
636 424,116

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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07-01-2019, 05:52 AM Go to last post
671 980,747

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 21,527

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 2,181,460

How to maximize my shoulder size

How to maximize my shoulder size And how many days could i workout my shoulder per week

ahmedmedhat1983‎, Today 09:13 AM
Today, 09:32 PM Go to last post
3 146

I'm looking to become extremely strong

Hey guys, my name's Caymen, nice to meet you! I've been on my road to fitness for about 8 months now, I started back in December 2018, I was about 338 pounds and 32% body fat. I mostly have been eating 2 chicken breasts daily and having 25g of protein powder to lose weight. I've lost about 68...

AngryMilk‎, Today 09:31 PM
Today, 09:31 PM Go to last post
0 1

My new routine

my new 3 day routine.. Mondays: Chest, Triceps, Abs Chest Bench press: 3 sets of 6-8 reps each Incline Dumbbell press: or plate loaded incline press 3 sets of 8-10 reps Machine Flies: or cable cross overs 3 sets of 8-10 reps

masherbasher‎, 07-07-2019 12:42 PM
Today, 09:22 PM Go to last post
26 1,713

Thoughts on this HIIT Treadmill workout? Who can handle this?

Looking for tough treadmill challenges. I have a lot of muscle. I wanna be like rambo 5 mins warm up - 4% incline - 5km/h 1 min - 4% incline - 16 km/h 1 min - 4% incline - 5km/h 1 min - 4% incline - 16 km/h 1 min - 4% incline - 5km/h 1 min - 4% incline - 16 km/h 1 min - 4% incline -...

UltimateFighter21‎, 07-17-2019 01:23 AM
Today, 08:05 PM Go to last post
10 498

training over an hour

I ran my new routine for the first time and I was in the gym for 90 minutes,is that too long? will it kill my gains?

masherbasher‎, 07-15-2019 04:47 PM
2 Pages
1 2
Today, 08:01 PM Go to last post
44 1,613

Training arms every day

Has anyone done this? There are videos on YouTube on my training arms every day for 30 days. I’m thinking as a compromise about hitting arms every time I’m at the gym which is going to be four or five days per week. Has anyone done something like this? What were the results?

jdesey‎, Today 07:52 PM
Today, 07:52 PM Go to last post
0 71

Twice week frequency with upper lower

I'm currently working around an injury so I am unable to train upper body two days in a row due to my shoulder until it gets better. I've opted for a an upper lower workout for the time being. I'm currently cutting goal is to hit 15% bf from 20% by August 1st. My question is with twice a week...

Mr.Marvel‎, Today 05:42 PM
1 88

Am I over-training my shoulders?

Hey, I'm currently 21 and bulking, I am lifting at a novice level, almost touching on intermediate. My workout program goes as follows Chest/Tri Back/bi Shoulders/core Legs/bi Rest Repeat

Adam3445‎, Yesterday 01:56 PM
Today, 07:09 PM Go to last post
14 393

Greg Doucette's take on frequency/volume/intensity I think this is a really good video in the sense that he highlights how most people do not train nearly as hard as they can and most studies do not have participants really push themselves all out. Something to keep in mind when evaluating the...

Heisman2‎, Today 04:24 AM
5 226

Question Will it work?

Welp, I decreased theweight a little bit and it certainly felt strange. My question is, has increasing volume by decreasing your working weight to bust plateaus work? I was able to complete more reps but it felt less intense. Or has it ever made you weaker

bmo8‎, Today 11:42 AM
Today, 05:18 PM Go to last post
7 176

Minimalist Work Out - Weighted Aesthetically and Heavy Moves

I'm trying to put together a basic program using Weighted Calisthenics, Heavy Compound Lifts, and only a few isolation moves. My goals aren't just Hypertrophy, but both Strength and Mass. I'm currently 5'8, 172, and my goal is 195. I don't want a "body builder" frame, but more or less the frame...

enviroclean‎, Today 05:15 PM
0 76

Eric Helms inspired FB 5 days

A: Bench press: (12 reps) Squat / Leg press: (12) Weighted pull ups / pull downs: (12) Lateral raise (2 x 8-20) Ab crunch (1 x 10-20) Hamstring curl / hip abduction (1 x 10-20)

SuffolkPunch‎, 07-13-2019 03:20 AM
22 1,255

Smile Ab workout suggestions?

Hey, I was hoping that somebody could help me out here. I need some suggestions for a good ab workout routine. I don't have access to a gym, however, what I do have access to is a set of parallel bars and a pull up bar. I'm looking for some intermediate level ab exercises here. Thanks for...

blackafrica‎, Today 04:39 PM
0 67

Is this a reasonable diet/workout program?

Hi everyone I just started five days ago a new lifestyle of exercise and eating healthy. I am a female, early 20's, 114pounds, and 5'1. My bmi says I'm healthy but I can obviously see belly fat and on the chubby side. I gained 18 pounds over the four years of college, I used to be 98 and exercised...

npinkm‎, Yesterday 07:04 AM
1 230

Question Fierce 5 NOOB

Starting out with the fierce 5 novice program, only been going to gym for 1-2 months doing my own sort of training each day but going to give this program some dedication with core and light cardio on days off. i'm 185cm 93kg, 23 yrs old starting weights are workout A Squat - 60kg bench - 60kg...

Mathewr1996‎, 07-17-2019 06:36 PM
6 405

Smith Machine Squat VS Goblet Squat

I have a (very old) back injury. I have a ruptured L7 disc. For the most part, it never bothers me . .as it happened playing baseball when I was 15. I am 40 now. However, there are some movements that I can't do . . at least not yet. Like, the Squat and Deadlift. To be honest, I have never...

Kuyaromeo‎, Today 08:26 AM
5 167

Breaking up Leg Day

For my first two years, I have gone back and forth doing legs once to twice per week. I do tend to really push my legs hard. My typical leg routine would be leg press, smith machine squats (rotated with hack squats), leg extensions. Seated leg curls, bench leg curls, glute press. This takes...

Kuyaromeo‎, Today 12:15 PM
1 100

New full body program

i recently switched to a new full body program. Here is the program and any feedback in the comments would be great Day A Barbell bench 4x6 Squat 4x6 T bar row 3x8 Lying leg curls 3x12 Dumbell shrugs superset skull crushers 3x12 Lateral raises superset face pulls 3x12 Day B Deadlift 3x5

Ianmuch081‎, Today 12:23 PM
2 125

Is it time for a deload and is it time to move to intermediate

Hello all, Been doing Fierce 5 novice full body for 4 months now, I no longer can add weight to the bard weekly and have failed and had to reset on my bench and squat. I have gotten back up but failed again at the same weight on both bench and squat, cant seem to get my body to move past that. ...

TigerZero‎, Today 05:39 AM
Today, 11:36 AM Go to last post
3 178

Exclamation Bariatric Surgery - Workout Program Advice

Greetings Folks, This month I have completed my 6th months of requirements to apply for Bariatric Surgery. In the past 6 months, I have lost about 40lbs, which is great for me; however, I have a couple hundred to go and due to my health issues, it makes great sense to speed it up a bit by having...

ctackett6407‎, Today 06:55 AM
Today, 07:48 AM Go to last post
2 86

Smile 4 day Push, Pull split workout

Im looking for an effective Push pull workout and i cant seem to find any good 4 day splits. im looking for someone to help or link me a good routine. Would appreciate the help.

johnnyie‎, 07-18-2019 11:01 PM
Today, 06:27 AM Go to last post
4 396

Alternating weekly between highweight/lowrep and lowweight/highrep?

Just curious on y'alls opinion. I do a 3 day split weekly that starts each day with an average 2-3 mile run. Currently i've been doing what i've considered 'middle of the road' as far as weight to repetition ratio. Was considering alternating my weeks by lower weight/high reps and higher weight/low...

SantaClausJr‎, Yesterday 11:48 AM
3 236

Strength after cut

After a cut do strength gains come back quickly? In other words i went from benching 180-185lb x 5 to 155-160lb x 5. Part of that big drop is do to some back and wrist injuries I had. I droped about 20lb and 7in on my waist in about 3.5 months. 164lb-144lb. Im just concerned that the strength i...

Lizzy3200‎, Yesterday 05:05 PM
3 249

Long Distance Runner looking for bulking advice!

Hello! Just new to this forum. In January 2018 I was 255 kg at a height of 5ft 10. I decided enough was enough, I had to change my life and eating habits around. I started running and managed to get myself to 145lbs within the year. I trained twice per day and I restricted my calories to around...

AaronCal997‎, 07-18-2019 03:22 PM
9 381

"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
266 Pages
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Yesterday, 07:07 PM Go to last post
7,954 1,412,427

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