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Forum: Workout Programs

What workout is best for your goal?

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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
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,340,907

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
264 Pages
1 2 3 4 5 ... 264
Yesterday, 07:55 AM Go to last post
7,910 1,155,125

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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2,942 898,692

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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11-30-2019, 11:57 PM Go to last post
940 634,575

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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10-29-2019, 11:49 AM Go to last post
681 1,083,560

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
665 525,993

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
72 160,643

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 44,143

"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
268 Pages
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12-03-2019, 03:09 PM Go to last post
8,035 1,533,019

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
11 Pages
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Yesterday, 02:27 PM Go to last post
302 73,144

How many times a week do I need to do cardio?

I'm trying to bulk, and add muscle mass. I weigh 66kg and I wanna get to at least 75 or 80kg. But at the same time I need the cardio to get rid of my body fat. How often do I need to do cardio?

Annihilator17‎, 10-31-2019 04:49 PM
2 Pages
1 2
11-11-2019, 03:00 PM Go to last post
38 2,655

Simple volume ramped BB routine

This is a 6 day volume ramped routine designed for intermediate+ mass gain. Be sure to read the notes below. Rotation - 3 day cycle repeated with minor variations Barbell bench (3x5) (0) Pendlay row (3x8) (0) Lateral delt (2) EZ bar curl (2)

SuffolkPunch‎, 01-03-2019 03:14 AM
2 Pages
1 2
Yesterday, 08:48 AM Go to last post
34 4,684

Article: sarcoplasmic hypertrophy This piece about a recent sarcoplasmic hypertrophy study shows that it is likely to be a real phenomenon. However, nothing is without nuance. The study had low statistical power and much of the piece is Greg's conjecture on the...

SuffolkPunch‎, 11-28-2019 02:20 AM
2 Pages
1 2
11-29-2019, 10:10 AM Go to last post
32 2,076

Paul Carter’s stance on bro-splits

I’m on my phone so I can’t post the picture. Paul Carter (for those familiar with him) posted on his IG stating that for those that use a bro-split they aren’t losing out on gains. He also stated that when training volume is accounted for the differences in gains by other training set ups is...

Anthony21‎, 11-26-2019 01:10 PM
2 Pages
1 2
11-27-2019, 11:15 AM Go to last post
31 2,388

First attempt at programming, new to periodization

Tear me a new one, people. I tried to construct a routine for myself using a bodybuilding style pendulum training template, using set and rep schemes not-so-loosely based off of the Bare Bones U/L program which I’ve been following for a while. Am I doing it right? Mesocycles last 1 week and...

Xpiro‎, 11-20-2019 05:04 PM
2 Pages
1 2
11-25-2019, 11:37 AM Go to last post
31 2,829

Are these considered broscience now? (srs)

Aight brehs I've been out of the game for a few years and am kicking back into heavy lifts again. Feels like every few years, all of the past strategies are considered broscience that don't work. SO. Ima just list them out, and y'all tell me what actually was true all along, and what straight up...

thebeginning88‎, 11-19-2019 12:38 PM
2 Pages
1 2
11-21-2019, 08:46 PM Go to last post
30 2,380

has anyone recomped while having evidence of building muscle?

I am curious if anyone has a PROVABLE story of recomping (such as going from 18% to 12% bodyfat) while demonstrably building lean muscle mass, for example lifting heavier (demonstrably - actual, higher numbers.) if so, what was your program? what is your evidence that you both lost fat and gained...

peterm28‎, 12-03-2019 06:14 PM
Yesterday, 08:08 AM Go to last post
29 911

Post Rate my workout for Size and strength

Noteworthy: - The weights for the exercises are set heavy so that I can only possibly push out the reps given, and no more. - All exercises have a 3-minute rest period unless otherwise stated. - Warm-up before all days is static stretching, ~70 high knees and ~70 heel kicks. - Cool-down after...

Nuthead007‎, 11-20-2019 03:36 PM
11-22-2019, 01:22 PM Go to last post
28 1,612

When are you no longer a beginner?

Just wondering, when are you no longer considered a beginner as a bodybuilder?

Annihilator17‎, 11-23-2019 04:44 PM
11-28-2019, 08:37 AM Go to last post
28 2,621

does low volume training mantain muscle mass?

Hey, I am a soccer player and I’m in season. I want to mantain my muscle mass while trying to avoid being too sore. Can I mantain it by only doing 3 sets of 5 per exercise (80-85% max) 2/3 times a week? Or that range isn’t enough to mantain and should I do it in 8-12 rep range? (I’m 5’11 tall and...

Alexlarex‎, 11-05-2019 06:31 PM
11-06-2019, 07:01 PM Go to last post
27 1,346

Set out on 30-day drastic cut, hours of cardio a day - this is the result!

This is the video that inspired my 30 day challenge: - "we trained like superheroes for 30 days". I set myself out for a 30 day drastic cutting challenge: I wanted to be at a roughly 1100 Calorie deficit a day (so that would be a total loss of 9.4...

peterm28‎, 11-30-2019 04:43 PM
12-03-2019, 06:03 PM Go to last post
26 1,828

Do I have low testosterone? Pic

Hey guys, i have a bit fooked up body. Always been miserable with it, even though I have worked out. I have very, very small amounts of musclemass, but at the same time, very high amounts of bodyfat, even though my weigh is completely normal. Also have small amounts of gyno(?), but that can be due...

cobyper‎, 11-06-2019 05:19 PM
11-07-2019, 08:32 AM Go to last post
25 1,178

Fierce 5 results thus far

When I started this program 9 months ago, I was untrained and felt like Forrest Gump: I am not a strong man Jenny.. Felt pretty good today. Never thought I would squat over 300 lbs given where I started, but here I am and not slowing down. Started end of February. Numbers in lbs in nine...

Hutrapper‎, 11-13-2019 07:39 AM
11-14-2019, 04:18 AM Go to last post
24 1,001

Intermediate/Proficient Lifter - Feeling Lost

Okay, so I have been following basic routines for the last 3 years. I've put in solid time, I've built an awesome physique and now I have no idea wtf to do. Strength wise, I fall in the Intermediate / Proficient category. My deadlift and row is proficient, and my ohp too. But, my bench / squat are...

thatgingerbeard‎, 11-13-2019 06:20 PM
11-20-2019, 08:14 PM Go to last post
24 2,767

Are hamstrings overrated in sports movements?

I am a soccer player and I’ve been doing weight training for years now. I tried lots of different exercises and I stick with the ones that help me most. right now I am doing Lunges and Hip Thrusts for legs, which help me a lot: lunges (I feel stronger, I shoot harder and have a faster first step...

Alexlarex‎, 11-24-2019 02:04 PM
11-26-2019, 07:55 PM Go to last post
23 1,920

Tall guys weight

Hi guys, interested to know what weight you guys are who are over 6 foot. I’m 6 foot 2 88kg probably sitting at 15-16% body fat. I’m just asking to query what would be considered “ideal” for a bodybuilder. I’m not interested in competing or anything but am just curious. Please let me know ...

ben1500‎, 11-08-2019 08:18 AM
11-10-2019, 06:46 PM Go to last post
23 1,688

Question Generally does muscle build faster than muscle loss?

If on a cut there is insufficient protein (for example during any total fast there is no protein at all) how does the muscle loss compare with how quickly new muscle can be built during bulks (especially during beginner gainz)? Is it about the same? Or does muscle get built faster during gains than...

peterm28‎, 11-08-2019 01:43 PM
11-09-2019, 05:24 AM Go to last post
23 1,243

18 months with no progress

Like title says, I’ve been training for a little over 18 months now and have seen little to no progress as far as muscle size. I’ve gotten stronger and gained some fat from eating 6 meals a day but I look like ****. I count calories and macros. Train as hard as I can. I have worked out with a few...

KClay13‎, 11-17-2019 05:25 PM
11-19-2019, 03:50 PM Go to last post
22 1,337

Question regarding my powerbuilding routine

Right now I use a workout program which looks like this: Mon: chest and triceps Tue: back and biceps+shoulders Thu: chest and triceps Fri: back and biceps The reason I dont have a separate leg day is because I cant do squats, cause my back starts to feel nunb after them, and I do some leg...

AndyBendy‎, 11-24-2019 09:32 AM
11-28-2019, 04:13 PM Go to last post
21 1,838

Advice for intermediate to build more muscular body

Hey i wonder with which exercises i should start according to my body type and the level of advancement that i have made (i will post link to images below) I used to workout at gym for more than 2 years with breaks then i stopped and started climbing on boulders. Now i want to go back but I...

OmgLOok‎, 11-11-2019 11:51 AM
11-21-2019, 07:17 PM Go to last post
21 2,339

Unhappy Skinny Guy's Problems

Hello guys and gals. I want your help. I need some advice on exercising routines and plans. I am 23 yo and my measurements are: height: 175cm (5'8'') weight: 70kg (154.3 lbs) so.. I have some appetite issues but I managed to get some weight but althought I always went to the gym for like 2-3...

giannluigi‎, 11-21-2019 09:42 AM
11-23-2019, 07:13 AM Go to last post
21 1,297

What is one thing you changed in your program that gave you the best results?

What did you change in your own personal program that gave you the most benefit or results? Did you change from one program to another, change your routine, sets, weight, supplements, specific exercise? Change in your diet, sleeping habits? It doesn't have to be something you changed in the gym,...

paulinkansas‎, 11-06-2019 11:06 AM
11-11-2019, 09:51 AM Go to last post
20 2,281

What do you think of this exercise plan?

I don't have all the equipment at hand so decided to use these for a while, Chest/shoulder/tricep: (2 days a week) 1: Chest: Lever Chest Press ( 2: Shoulder: Lever Shoulder Press (

Kasim7‎, 11-19-2019 01:41 AM
11-23-2019, 12:39 PM Go to last post
20 1,124

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