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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 VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
3 Pages
1 2 3
11-24-2020, 12:59 PM Go to last post
78 6,698

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
1 2 3 4 5 ... 23
11-21-2020, 09:03 AM Go to last post
680 735,966

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
33 Pages
1 2 3 4 5 ... 33
960 881,765

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
1 2 3 4 5 ... 23
10-23-2020, 09:05 PM Go to last post
688 1,285,063

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
100 Pages
1 2 3 4 5 ... 100
2,987 1,112,277

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
09-08-2020, 10:44 AM Go to last post
80 285,293

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
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 2,657,617

New Fitness App help!

Hi, we're in the process of creating a fitness app that will track weight loss and muscle gain using 3D. We currently need market research data for shoulder width and shoulder circumference to ensure our formulas are suitable for a variety of body types/ users. e.g. Male

FitnessApp1‎, Today 07:18 AM
0 69

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
11 Pages
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324 34,953

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

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 03:00 AM
21 Pages
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Today, 03:42 AM Go to last post
625 166,238

Question X3 Bar

There's a new product called the X3 Bar invented by Dr. John Jaquish. Has anybody tried it? He explains the science behind it which makes sense to me for the most part. It's just so different than traditional bodybuilding. The workouts are only suppose to be for about 10 minutes! Not for each but...

Chango361‎, Yesterday 09:53 PM
2 173

Please critique my PPL (no bench, OHP, Squat and Deadlift)

I'm planning to do a PPLRPPLR. I don't care about strength at all. My goals are aesthetic and injury avoidance. I've done the Fierce 5 program for 3 months but at the end I really hate doing the heavy compound exercices, especially at low rep range. I'd like to know if my program is balanced and...

kalcard‎, Yesterday 02:49 PM
Yesterday, 09:27 PM Go to last post
4 250

Question What do you think of GZCLP?

I am currently running Allpro’s routine as per the sticky and have seen some strength gains (as expected from a newbie), mostly neuromuscular rather than size, but I have been on a cut for 12 weeks having lost 4.7kg (~10lbs) so I wasn’t expecting any substantial size gains. I’d like to move to a...

xuerebx‎, Yesterday 08:44 AM
Yesterday, 04:32 PM Go to last post
9 352

Exclamation Cut and Bulk Simultaneously??

I need help and some advice on a rather different situation. I’ve been contemplating whether i want reduce my body fat % to any 15%. I float between 172-175 lbs, with roughly 20-22% body fat, but most of my weight is in my thighs. I have relatively skinny arms, but they’re sorta toned. My goals...

KingVargas‎, 11-24-2020 01:21 PM
4 441

For those of you who increase there bench while cutting, how did you achieve it?

I started cutting a couple weeks ago and when I was bulking, my bench press plateaued at around 150 lbs. I did a couple deloads and added in a few drop sets near the end of my workouts but nothing helped. Am I just SOL in progressing my bench press for as long as I'm cutting?

metallick‎, 11-24-2020 07:45 PM
Yesterday, 01:30 PM Go to last post
5 381

How to combine lifting and crossfit?

Looking to optimise my workout for next year, currently is as follows (crossfit/push/pull/legs split) Monday: Crossfit Tuesday: Push day Wednesday: Crossfit Thursday: Pull day Friday: Crossfit Saturday: Light leg session Sunday: Rest

Seqhael‎, 11-24-2020 05:45 PM
Yesterday, 12:29 PM Go to last post
4 361

Deloading, 1 hard set

Only one hard set of each exercise, same intensity and rep count. Anyone have any experience deloading like this? Thoughts, worth trying?

Xpiro‎, 11-21-2020 11:02 PM
11-24-2020, 07:08 PM Go to last post
21 981

Help With Program Variation

Hey A tiny bit of background info about myself - This is my 1st ever post to the forum. I am a 35 year old male based in Ireland. I am 170cm tall (not the tallest) and weigh 79kg currently. I had a dexa scan 3 months ago which returned a body fat estimate of 8.2%. This seemed slightly low to me...

Franbot312‎, 11-23-2020 07:24 AM
11-24-2020, 06:00 PM Go to last post
3 615

Exclamation How do I get this guys arms & chest?

5'9 Yeah he's got a bit of a tum but how do I get to this mass on arms and chest. Compounds or isolation?

MGTOWpulpit‎, 11-24-2020 11:02 AM
11-24-2020, 12:27 PM Go to last post
6 435

Continue cutting or switch it up?

Hey folks, it's been forever since I've been on here, just realized I've been a member for 13 years. Anyways, I've been running workout programs for 15 years and have put on just a couple of pounds of muscle and always stayed consistent around 20% bodyfat, this is due to me not getting serious with...

mrmoneymatters‎, 11-23-2020 08:04 PM
11-24-2020, 10:02 AM Go to last post
10 575

Am I over doing it?

I started working out again in June. I was in pretty good shape up until I was 28 when I broke my hand and then subsequently injured my neck which plagued me for 5 years. I also got sober. When I started working out, my 1st workout was 2 sets of pushups 15, and then 10, and a similar amount of...

WhichWay2TheGym‎, 11-20-2020 09:15 AM
11-23-2020, 08:19 PM Go to last post
8 1,084

Upper/Lower, no progression in some exercises

I do an upper lower split, upper body day consisting of Barbell flat bench press, lat pulldown, barbell overhead press, barbell bent over row, ez bar curl, ez bar skull crusher and cable rear delt fly I get stronger every workout on the bench press. About one rep more every workout, and add...

drunkenmaster1‎, 11-23-2020 07:42 AM
11-23-2020, 04:18 PM Go to last post
6 628

At home workouts

Hey guys, I was just wondering if anyone had any links or tips for creating a workout at home , thanks.

MiByrne‎, 03-24-2013 12:16 PM
11-23-2020, 01:39 PM Go to last post
15 1,712

Lightbulb HELP NEEDED! Regarding my current workout

Hi everyone Could really do with some help on my current workout, so many thanks in advance! :) Context: I've been invited to a pool party for New Year's, so the pressure is on! I know I shouldn't be so vain -- it's stupid -- but I can't really help it, either. I've attached two pictures...

Joshjosh87‎, 11-04-2020 07:20 PM
11-23-2020, 01:37 PM Go to last post
6 1,213

Thumbs up 17 y/o with fast metabo: how to get big ?

Hey there, I’ve been working out for 7 months now and am pretty satisfied with the result. As a 17 y/o guy with a fast metabo, I just wanted to know the way to get BIG muscular. I just don’t want to keep working out for years to end up having a muscular but still skinny body you know ? Should I...

Masaaassa‎, 11-09-2020 03:23 PM
11-23-2020, 01:00 PM Go to last post
17 1,281


I'm doing this 22 program to help me do a pull up. Should I be doing other workouts or should I just focus on this and cardio. I tried doing his day 4 core workout but couldnt do it properly maybe because I did squats day before lol. Any suggestions

ronaz89‎, 11-11-2020 02:13 PM
11-23-2020, 12:59 PM Go to last post
2 1,053

What to do after starting strength. seeking guidance

Looking for some guidance on the next step. I am 25 years old, 170ish lbs and I am 5’10. Been lifting since I was 18 and have made some decent progress but nowhere where I want to be. In the past year, I took lifting more seriously and got on Rippetoe's Starting strength program. I went from 155lbs...

bmelec‎, 11-19-2020 11:06 PM
11-23-2020, 06:14 AM Go to last post
19 1,446

Question Bodyweight workout program - suggestions?

Hello everyone! Can anyone suggest me a bodyweight workout program, or where I could find some great ones? My goal is - bulking, building muscle. I can workout 7 days per week if that's recommended in the workout. My stats: Height: 193cm / 6'3ft Weight: 83kg / 182 lbs ------------------------...

HellCow‎, 11-10-2020 03:09 AM
11-22-2020, 10:01 PM Go to last post
7 1,630

Any advanced lifters have a decent full body workout (3 days a week?)

Not recovering very well from PPL anymore, I was lookin g at this one from Paul Carter Any recommendations? Thanks in advance

kauseemcee‎, 11-19-2020 12:47 AM
11 1,394

Help me pick a new workout program!

I'm 6ft 1 weigh 195lbs 19% body fat....I have been working out on and off for a few years mainly running my own programs (I know prob not the best idea) anyways im currently doing push pull legs and ive done fierce 5 full body before.... I'm looking for a plan that is strength based for main lifts...

Moose1389‎, 11-21-2020 02:40 PM
11-22-2020, 08:30 PM Go to last post
13 1,055

Smile Morning Excercises Routine for Girls

Hi guys, Could you please help me to In.

squat777‎, 11-21-2020 11:32 PM
11-22-2020, 11:00 AM Go to last post
1 653

Replacing back squat with front squat (scoliosis)

Hey everyone. I have mild scoliosis (due to a short leg) but my physio insists I can still back squat if it doesn’t cause pain. The issue is that as soon as I go moderately heavy (<10 reps), I can’t maintain stability in the back squat. The scoliosis has caused uneven shoulder blades so the bar...

tigerclaw82‎, 11-20-2020 05:10 PM
11-22-2020, 10:58 AM Go to last post
9 994

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