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Forum: Workout Programs

What workout is best for your goal?

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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 06:55 AM
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369 83,085

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
119 Pages
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Yesterday, 06:39 PM Go to last post
3,559 493,528

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
21 Pages
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04-23-2017, 12:34 PM Go to last post
608 666,164

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
12 Pages
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04-19-2017, 01:55 PM Go to last post
359 109,820

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
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2,396 508,911

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
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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 38,428

Madcow 5x5

So what's up everyone, i've been working out for few years now but correctly for almost 8 months My actual 5RM are the following Bench : 225 Squat : 275 Row: 180 OHP: 145 Deadlift: 325 I've been on a 6 day's per week PPL (KS98 routine written on this forum) and I made pretty good gains...

ANFR94‎, Today 02:12 AM
Today, 05:27 AM Go to last post
1 87

Beginner workout program opinions needed

I'm a total beginner to working out and I have small amounts of muscle. I've done some research and put together a program for the next 6 weeks. It's a full-body workout, which focuses on compound movements. What I'd like is for the program to be criticised, to make sure I'm not screwing myself up...

JakeBSc‎, Today 04:23 AM
4 91

Do you think working out at night is bad for you?

Usually i go to the gym at 8:15-8:30 pm and finish at 9:15 - 9:40pm By the time i get home and eat it's about 10pm. I then get into bed by 11pm However i feel like it's always hard to sleep. I've been doing this for a while now and my body has adjusted but i still find it hard to...

kiko44‎, Today 02:03 AM
Today, 05:22 AM Go to last post
10 125

Passing out during workouts

I always push myself really hard during workouts but I just cant keep u with the people im working with even though im using appropraite weights. In the middle of intense sessions I just feel my energy drain me (like literally i get to tired to breath), and i just pass out. I'm breathing right and...

plebble321‎, Yesterday 04:28 PM
15 179

Am I doing good for about 3 months? Pics included

I think I would get criticized a lot for my routine, but at least based on pictures, am I making good progress for about 3 months worth of work? I started with a month at maintenance, then did two or two and a half months of calorie surplussing 3200+. The first month I was in the gym every...

amartin315‎, 04-23-2017 05:17 AM
9 420

Deployment workout

So deployed again, currently at a pretty austere location just got some gym equipment in(We have a bench, squat racks, and dumbells now.) Trying to get back into and should be getting my supps in soon and trying to find a good routine mixed with that equipment base. I got hurt and am still kind...

xerioc‎, Yesterday 10:24 AM
2 61

HIIT martial arts workout?

im looking at the HIIT workout and they seem like useless excersises to lose weight im wondering if im gonna burn all that energy why not get something out of it is there programs that use any basic martial arts as a base for HIIT workout? or maybe a martial arts training program that...

raverx3m‎, Yesterday 10:29 PM
1 44

Stuck. Need Help

This is a very long post, but I need some help and I feel this would be the best place to ask for it. Hey guys. So I feel really stuck. I don't know where to go from here. What I mean, is a just don't know what program to do to achieve my goals. Before I begin, let me give you my stats:...

Naviit‎, Today 03:44 AM
1 97

The last push for summer

Hello everyone! I've been going to the gym for the past 2 or 2½ years and I'm very glad for my results so far, but I would like to hear your opinions and some ideas from you guys! So far I've been doing some different program both self-made and found around the internet. But I would be very...

Fiskefisk‎, Today 02:54 AM
1 81

Question Is this program good

Hey I've been doing my own thing/program for a while and dont really know if its good or not but here it is: Monday Chest/Tricep/Abs, Tuesday Back/Bicep, Wednesday Shoulder/Traps, Thursday Legs/Abs, Friday Arms. Is this a good bodybuilding routine? Or should i hit every body part twice a week? I...

kinkings‎, Yesterday 09:08 AM
Today, 03:16 AM Go to last post
14 239

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
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Full body 1on2off

Gonna keep it short. For an intermediate lifter during a light cut, could this routine be done, 3×Week in an 1on2off fashion, in order to save as much strength as possible, maybe even progress a little? I'm well aware of it being tough to do heavy work 3x week but you do get two days worth of rest...

KottigainZ‎, Today 02:20 AM
4 128

4-day Split Review

Hey, so I created a routine below to focus on building strength with some hypertrophy: Monday: Chest/Tricep: Bench Press 3x5 Dumbbell Incline Press 3x8 Chest Dips 3x to failure Tricep Rope Pull Down 3x10 Tuesday: Back/Bicep: Deadlift 3x5

admatt5‎, 04-23-2017 09:30 PM
Today, 02:50 AM Go to last post
16 285

Exclamation Getting back into bodybuilding after a long break

Okay guys, so for 2016 i was pretty heavy into the gym, going 4/5 times a week i really started to love it. But this year i started uni which is a big adjustment and for the past 4 months i havent gone at all. I tried to start back up again midway through the first term, but after attempting my...

Matthys1‎, Today 02:37 AM
1 77

Tweaking Program after stalling - Int

Hello All, I'm 210#, ~25% bf, lift 275+ S / 360 D / 155 B and have stalled on Starting Strength Phase 3 after a deload. Originally used a PPL split from a local trainer and had good results before burning out. I'm on a cut, and am trying to tweak Rippetoe 's program to correct isolateral...

PBLift84‎, Yesterday 12:51 AM
Today, 02:35 AM Go to last post
6 199

Review my workout

Age 40 Height 5'9" Body fat currently 17% and still on a cut Weight currently 164.1 History: 5 shoulder dislocations prior to 2000. Had arthroscopic stabilization surgery, but still have anterior deltoid atrophy and decreased range of motion, prohibiting holding squat bar behind head or on...

alewisdvm‎, Yesterday 04:55 PM
Today, 02:25 AM Go to last post
5 90

Cookie cutter **** rant

Hello guys i am new here and i am just noticing that there is a lot of minimalist, linear progression preaching on here. All the programs listed in the sticky are cookie cutter novice **** and none of them feature anything other than linear progression. I think that there should be Intermediate...

rackpull88‎, Yesterday 07:40 PM
Today, 02:22 AM Go to last post
5 139

Do I cut or bulk

I'm 19 years old and I lifted weights an year back for around 4 months, now I started a month back. I think I am skinny fat, and probably my body is also not proportionate. What do I do? but do I Start with bulking or cutting. But if I cut will my legs become skinny? Here is my picture. ht...

Kp98‎, Yesterday 01:02 PM
4 161

Good or bad? Need advice

I'm looking for a new routine and found this online don't know if it's good or bad. Please help Monday: Legs/Abs Squat 3/12 Leg press 4/10 Leg curl 4/10 Leg extension 4/15 Calf raise 4/15 4 Ab workouts

JamesBroski‎, Yesterday 09:24 PM
Today, 02:08 AM Go to last post
3 122

Working out 5 days straight - Good idea or not?

Hi all, Am thinking of doing a push-pull-legs-push-pull split for 5 days straight (Mondays to Fridays) and resting over the weekends. Not sure if this is a good idea. Will the 2 days rest on the weekend give my body enough rest to recover?

ihuskarl‎, Yesterday 10:57 PM
Today, 01:55 AM Go to last post
5 138

Beginner here. Need advice.

Hello, I'm new to these forums. I'm a guy and I'm a beginner. My goal isn't really becoming Hulk, I just want to gain a bit of muscle mass and strength cause I'm a complete wimp right now. I know it takes time and effort, but I'm willing to endure it. I just know I will at least feel healthier....

TheHollowMan‎, 04-23-2017 03:57 PM
Today, 01:32 AM Go to last post
10 250

what is a good intermediate program

i am now an intermediate lifter and minimalist programs just wont cut it for me anymore, my goal is size and strength still and i am trying to find a program that can let me improve this, pls be concurrent style no linear thanks also this is my first post i just join bodybuild today from...

rackpull88‎, Yesterday 04:00 PM
16 290

Question Routine question

So I started going to planet fitness and went to the create your own routine. Lady "trainer" gave me a routine of 15 reps 3 sets in each muscle. Is this overkill?

boneleech‎, Yesterday 11:32 PM
Yesterday, 11:50 PM Go to last post
2 36

A flexible programming method (IIFYM)

A Flexible Programming Method a.k.a IIFYM (If It Fits Your Microcycle)... Setup: Select a number of muscle groups. These should contain the exercises which have the most amount of muscle overlap. Put 1 or 2 main compounds in each and 1 or 2 accessories: This example is a basic...

SuffolkPunch‎, 04-17-2017 12:11 AM
Yesterday, 11:26 PM Go to last post
7 313

Found another Upper/Lower. Is it good for beginners?

So I found this Upper/Lower routine online and it says it's good for beginners because it has the main lifts 2x a week whereas full body routines like SS, SL only have main lifts 1.5x a week. I'd like some opinions on this. Here's the routine: Day 1: Lower Squat 3x8 RDL 3x8 Leg Ext 3x12...

DogletDusk‎, 04-23-2017 08:27 AM
2 Pages
1 2
Yesterday, 10:20 PM Go to last post
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