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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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Today, 04:18 PM Go to last post
387 85,267

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
120 Pages
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04-27-2017, 07:36 AM Go to last post
3,578 496,048

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
359 111,054

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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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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04-17-2017, 02:47 PM Go to last post
607 667,852

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
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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 38,631

Help me find a new routine

I started during March last year till around mid October and had to stop since wrestling season started and I got back into it during end of February. My 1RM are Squats:275x5 ~310, Bench:205 paused/225 touch and go, deadlift:300 my form was terrible so I'm relearning how to deadlift, OHP:145...

WorldClassDBag‎, Today 02:16 PM
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Starting Strenght but want to stay lean?

I have concluded from lots of research that starting strenght is best for beginners. I want to be ripped but from what I have read the more you lift the more you get big muscles. I am afraid that if I do Starting Strength at the end I will be looking fat... Could I do a couple of cardio sessions...

Seanetic‎, 04-27-2017 02:40 PM
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Shortcut to shred by jym stoppani... what to do?

Hi guys, So I plan to start the program shortcut to shred by jym stoppani from 1st may 2017, however I am having some trouble with the nutrition, and was hoping someone could help. So the nutria plan is divided into phase 1, 2 & 3, while phase 1 consists of 1 week, phase 2 for 2 weeks and phase...

sammk‎, Today 01:14 PM
Today, 04:14 PM Go to last post
2 37

Routine Suggestions?

So I have a home gym in my apartment building that I use. All of the routines I see on have lot's of equipment I don't have such as barbells and leg machines. I keep changing my routines because I'm not sure what to stick with that works best. Here is the equipment that I have:...

AlexMolett‎, Today 12:23 PM
5 70

Need a beginner routine for a Planet Fitness

First of all, no I am not going to go to a real gym. Don't try and convince me to. It's not happening. Planet Fitness is just too damn cheap and convenient. And besides, I know it's possible to build a nice body here. There are other examples in my gym. I need a beginner's routine. If you...

amartin315‎, Today 02:22 PM
Today, 03:34 PM Go to last post
3 85

Trap-DL instead of squat. Particular case. Help Needed

I am designing my own training routine which is based on SS 3x5 and similar programs. And I trully need help according to my particular case. The problem is, I cannot barbell squat and DL at all ANYMORE due to a lumbar condition, so please do not say "perform them anyway''. I am...

HeMB‎, 04-27-2017 01:14 AM
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Why is 2,3,4 plate recommended after a YEAR?

it's making me feel chit about my self. i was phuckin around in the gym initially, and my gains were sabotaged till now by my ignorance. So in the past 2 months or so ive went from squatting 60lbs to squatting 110lbs 3x5+ (i hit about 10 on amrep), from about 95 bench to 120 3x5, from 115...

Kubensis21‎, Today 09:54 AM
7 150

Best maintenance program when short on time?

I am getting close to the end of Jim Stoppani's 12-week program "Shortcut to Size." Shortly after I finish, I will have to cut back time in the gym due to starting clinical rotations in medical school. I suspect I'll be able to get to the gym 2-4 days/week for 30-60 minutes each time. What can I...

immaxf‎, Today 02:28 PM
Today, 03:00 PM Go to last post
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Absolute beginner.Need help figuring out workout plan.

I am 15 years old,almost 16,I'm just now starting physical training,I have no experience in exercise,but I've done a fair amount of research. I'm not really looking to ease into it that much,I'd say I have a decent amount of strength for someone that has never been too physically active. My...

NickTheSickDick‎, Yesterday 12:37 PM
4 201

What workout should I do with very active job?

I work on flooring and tiling in a retail store. So I'm walking around the shop 6-7 miles a day (step counter), 5 days a week unloading huge pallets of 50+ tiles around 15-20 kg. The occassional tiles weigh about 28-30 kg. I also unload and pack laminate flooring which weighs about 17 kg non stop...

rj92‎, Today 05:00 AM
7 159

Back to lifting after 5-year break, how does this routine look?

Bit of background, I've always been a skinnier guy growing up. I started lifting when I was 17 and did so for about a year, gained a lot of strength and my weight went from 145lb to 185 (mostly water and fat but plenty was muscle) at 6"1'. College/life happened so I've been almost completely...

otag0‎, Today 10:47 AM
1 116

I start to lose interest after 30 mins in the gym??

Need some advice guys. Most routines last 45 mins - 1hr+ if done correctly with correct rest etc. My problem is after 30 mins I get tired and my interest starts to go, and after that rather than worrying about form etc its get it over with and get out of there ASAP and its a half assed effort. ...

Dj1891‎, Today 11:57 AM
7 73

Jim Stoppani's Six Week Shred

So I have noticed this being advertised on the site for a while now and thought about it. Never found any reviews or results for this workout program. But still I decided to try, I'm on day 3 now of this HIIT Training, Chest is pretty sore but whatever not complaining. Has anyone finished...

Gift3d‎, 12-12-2012 09:36 PM
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74 18,433

Best chest workout for a 15 year old boy?

Hey I'm just wondering if anyone has any good chest workout suggestions because the ones I always seem to do never leave me sore the next day even though I push myself to exhaustion. I don't have a gym membership and do home workouts (I have a bench, barbells, and dumbbells but thats about it)....

Bobtomalo28‎, Today 12:11 PM
Today, 01:17 PM Go to last post
5 74

Need Serious Advice Modifying Cardio/Weight Training Schedule (2 month maintenance).

Hey guys, I have my medical school board exam (Step 1) coming up in 2 months so I'm looking for some serious advice to make my workouts more efficient/shorter during this time while maintaining my current physique and strength. Some quick stats for context: 6'0 183lbs, 6.6% BF(lange calipers),...

TeamHeartAttack‎, Today 07:37 AM
Today, 01:10 PM Go to last post
1 120

How important is exercise variety?

I've been lifting seriously for just over a year now. The first few months were great, and I was gaining significant muscle mass. However, for the last few months I've seem to hit a plateau with my training. I'm currently on a bulk, and I have been gaining weight (mostly fat) so I know I'm eating...

luckynole92‎, Today 11:35 AM
2 121

Talking When to start cutting

Hi guys, so im going away to croatia on june 23rd this year. Ive been doing a bulk since November there and have managed to gain around 1 stone and 5lbs. My question is when should i start cutting to trim away that god awful belly fat. My aim is to do a HIIT program for my cut as well as a high...

bkeenan608‎, Today 12:43 PM
3 78

Cool I started working out. Need more lifts?

Solid 6'0 140.4lbs here A Bench-3x5 (60) Squat-3x5 B Seated overhead press 3x5 (45) Squat 3x5 (80)

AyyLMAO‎, Today 11:51 AM
4 55

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
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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
28 Pages
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Today, 12:43 PM Go to last post
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Exclamation Looking for my life changer program urgent help

For the first time ever I have a friend that's gonna be hitting the gym with me which I think will be awesome in pushing each other to new heights. Programs I am looking @ (but don't know if they are right) James Grage Rewired 9-Week Fitness Trainer (This is the only one of the 3 that has 2...

NyFit‎, Today 10:24 AM
2 99

[Need Advice & Picture Attached] Newbie - Upper Body & Body Fat Ratio

Hi guys! I'm a newbie, and have been following the forum for advice on working out. Haven't been really consistent, but want to really get into it now. I have attached pictures of my upper body, and would really appreciate any advice on how to make my upper body look more fit. (1) How can...

rcnyc401‎, Yesterday 09:17 PM
5 152

Workout for maxizing muscle gains ?

Hey guys, First and foremost, hello to each and every one of you :) Yes, I've already taken a look at the plans suggested by the "find a plan" function, but I'd like to get a second opinion on this, so here I am, asking you. I'm 19 years old and well, a bit too skinny, in my opinion. Been...

temperedglass‎, Today 06:02 AM
Today, 10:40 AM Go to last post
5 170

Opinions on this Pull Workout

Deadlifts 3x3 Weighted Chins 5x5 One Arm DB Rows 3x8-10 Hammer Curls 3x8-10 Seated Cable Rows 3x8-10

Naviit‎, Today 09:13 AM
Today, 09:58 AM Go to last post
3 88

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