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Forum: Workout Programs

What workout is best for your goal?

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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
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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
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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
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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
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11-17-2018, 01:35 PM Go to last post
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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
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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
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11-12-2018, 01:30 PM Go to last post
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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
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Rep ranges

I’m currently using the bare bones Viking program. Let’s take the bench press: he prescribes using 4 sets to accomplish 32 reps. Let’s say workout progresses as follows: Set 1: 12 reps Set 2: 9 reps Set 3: 7 reps Set 4: 4 reps Would I get the strength benefit from that 4th set because...

reignman76‎, 11-18-2018 03:52 AM
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"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
255 Pages
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7,649 1,235,301

evaluate me ,criticize my routine to minimize mistakes and make my goal achievable

hey I am a gym newbie and i need help to clarify some concerns, modify current workout routine in order to meet my goal first here are some information about me : age: 29 gender : female hight :156 cm weight : 50 kilo

lateefa101‎, Today 01:57 PM
0 35

Critique my PPL based home gym routine please?

Hi! Decided to take things a bit more seriously and I'm about a month into my routine which is PPL based but with a number of replacements mostly due to current home gym gear limitations. Details: - Male, 28, 75kg, 183cm - Skinnyfat attempting a recomp after a lifetime of mostly sitting all...

whatieat‎, Yesterday 08:20 PM
Today, 01:54 PM Go to last post
4 139

Can't progress with ICF

I've been lifting for 7 months and for the last 3 months been following ICF, but I can't add the suggested 2.5kg to the bar each workout. I'm 15, 5'7 and 120lbs so could this be to do with my age? Or maybe it's my diet? My numbers are: 47.5kg bench 5x5 40kg bent over row 5x5 28.5kg OHP 5x5...

JLI88‎, 11-09-2018 04:38 AM
19 606

The Progressive Overload Rep Scheme that has Worked Every Time for Me

I've used this scheme, or at least something very similar to it, on bench and squat, and every single cycle I've used it for has yielded me new strength and size gains. Here is an example of what my bench progression would like like, using progressive overload on a set-by-set as well as a...

NEGuy19‎, Yesterday 05:19 PM
17 378

Can this workout program actually work?

I didn't try it yet but i based it on my equipment. Is it possible to get ripped with this? Monday - Chest and Back Tuesday - Shoulders and Arms Wednesday - Legs Thursday - Chest and Back Friday - Shoulders and Arms Saturday - Legs Sunday - Rest

builda123‎, Today 06:22 AM
Today, 12:50 PM Go to last post
13 223

Knee pain

Hello guys, I have suffering with some knee pain for the last 3 months, comes and goes, and it's not so bad, but last week I was standing and my knee got this weird pain, I couldn't stand or step on it for 2 days, I got 1 week rest and some medicine, the DR didn't seem too concern. How do I go on...

Loritah‎, Today 02:07 AM
Today, 12:26 PM Go to last post
7 182

Is it worth returning to a novice program in my situtation?

Height: 5'5 Weight: 129 - 149 lbs S: 45 - 190 lbs (one rep) Bench: 30 lbs (used DBs) - 100 lbs (one rep) Deadlift: 95 - 190 lbs (one rep)

Odifududix‎, Yesterday 09:08 PM
2 163

Question Predeployment Workout Question

Hey everyone, I will be deploying in July of 2019. I am not in the greatest shape right now. I want to lose some body fat around my stomach and regain muscle and stamina after a couple of injuries. Im relatively new to lifting so I was looking for a workout plan. Does anyone have any...

324knights‎, Today 11:44 AM
0 53

Question Ab training...

I'm fairly new to lifting and I'm currently following Scooby's Intermediate Program, a Push/Pull/Leg split. I've adjusted it slightly by doing 25min. of cardio daily, thus adding 5 min, and making the Day 4 an Core training day. The Ab day looks something like this. 3 Supersets with 3-5min. Rest...

SpeculatorSam‎, Today 10:42 AM
Today, 11:08 AM Go to last post
2 96

I'm back!! Decided to ditch all pros and fierce 5's for...

Decided to go with GZCLP. And I've done 2 sessions. One of the more enjoyable programs out there. Anybody else do GZCLP?

JayWilson90‎, Today 07:10 AM
Today, 10:37 AM Go to last post
18 319

Thumbs up Feedback/Criticism on my Hypertrophy, Strength, and Conditioning Routine

I am currently 5'8" and 260 LBS, I will be going on a cut and running this program with the main goal of keeping muscle and strength as much as possible, while trying to increase Conditioning along the way. Some info about me and the program......HB Squat max is around 600-625, Pause Bench max is...

derrickt94‎, Today 02:11 AM
Today, 10:16 AM Go to last post
1 183

Smile Need for a new program

I have been on starting strength and recently started skipping the squats on wednesday since it was hard to recover and i'm also deadlifting only once a week since i think that's better for overall recovery and long term progression. Before I did ss i did my own u/l programs and stuff like that. I...

Dylan378‎, Today 08:51 AM
Today, 09:20 AM Go to last post
2 101

Shoulders once or twice a week for best results?

i hit shoulders alone on thursdays and was wondering if i should hit it on saturdays with chest aswell? feel like my shoulders are my lacking point right now appreciate all help

Espensoemme‎, Today 08:03 AM
Today, 08:32 AM Go to last post
7 116

What do you think about this full body routine? (based on davisj3537's template)

So I haven't been serious about lifting for the past couple of weeks, and i want to get back in shape. i went to the gym a few days ago just to see where my numbers at, and here's where my lifts are: Squat: 245x5 bench press: 195x5 deadlift: 290x5 OHP: 105x5 bent over row: 170x5 here's the...

johncena596‎, 11-17-2018 07:01 PM
25 777

Ript90 fit

Hi all, Just been looking at the RIPT90 FIT and considering it, i've been an avid gym going for a couple years but i'm getting less and less time when i can make the gym so i'm looking at an alternative to it. Does anyone have any experience with this set of DVD's? I'm thinking a could do a...

AJMemphis‎, Today 04:55 AM
1 116

Smile Building muscle with crohn's disease

Hey guys new to the forum. So I'm a sufferer of severe crohn's disease for the past 4 years and have had a few surgeries. I'm on and off with my health but I recently have started back up at the gym and can't stay away since it makes me feel great within myself and my body..I'm only 57 kgs at...

T0mt0m90‎, Today 06:02 AM
1 62

Lightbulb Top Books on Strength/weight training

I imagine some of you are extremely well read on weightlifting, strength, and general physical improvement. If you have any books you highly recommend I’d like to read them. Hoping to learn more to get the most out of each workout (doing Fierce 5 right now). And to start getting more...

DreadPir8‎, Yesterday 05:19 PM
3 152

Cool Getting bigger

Hi, I just started training and im using creatine and whey. I want t get general bigger but I first want to get bigger arms and chest and beck. I train 3 days a week. day 1: triceps/chest day 2: biceps/bryst day 3: arms or legs. Does this work?

Heims‎, Today 06:48 AM
3 109

Programming and moving between programs

Hey folks, I've been training with a PT for 2-3 months now at home, but I'm moving away for work. I'm looking at just getting a gym membership but I've always been put off of the idea of doing my own programs, I have no idea how to make my own one or if it will cover the things it needs to, and I...

ginsengk‎, Today 05:47 AM
1 80

New to this

Hi there. Needing help looking at trying to put on some more muscle mass. Currently I'm working as a carpet layer so get some work out there but now it starting to get heavy and harder to lift. So hoping to get help on what to do I did a calorie calculator and need 2100 calories a day being...

andr3w1990‎, Yesterday 11:32 PM
1 125

Program after starting strength?

I’ve been running starting strength for a few months and I’m finding it increasingly difficult to progress weight from week to week now. Any recommendations on a program that could help me to continue progression?

constantbulker‎, Yesterday 08:48 PM
6 194

Angry Training for 5 years, my results are non existent or deteriorating. Need help!

I played sports ( football, wrestling and rugby ) in high school, so i was always around weights. But i never really could develop. Im not some skinny bastard, im 5'11 about 185 at roughly 17% BF. My bench now at 23 is worse than when i was 18 , same with squat. I have not been able to ever bench 2...

DylanBohbot‎, Yesterday 04:50 PM
Today, 01:35 AM Go to last post
14 348

Routine that can be done in 30-40min?

I dread being in the gym for a long time, id rather go 7 days a week than 4 days staying there 1-2 hours.. Im an intermediate lifter, iv mostly done upper/lower and fullbody so far but i dont have the same drive i once had so staying in the gym for a long time doesnt work for me in the long run. ...

Meyzu91‎, Yesterday 11:40 PM
Yesterday, 11:43 PM Go to last post
1 118

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