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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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 01:07 PM
81 Pages
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2,422 534,239

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
13 Pages
1 2 3 4 5 ... 13
Yesterday, 04:14 AM Go to last post
381 137,689

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
141 Pages
1 2 3 4 5 ... 141
07-20-2017, 12:33 PM Go to last post
4,217 550,021

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
17 Pages
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07-19-2017, 11:51 AM Go to last post
484 125,427

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
1 2 3 4 5 ... 21
07-16-2017, 11:17 PM Go to last post
611 698,432

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
10,927 1,522,061

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 43,293

My workout program. I feel its too much.

Hi there guys. I lifeted on and on for about 2 years now I'm back after a 2 years break. I am an ectomorph and this is my actual workout program: Day 1 Chest - 12 sets Frontal and lateral deltoid - 6 sets each triceps - 4 sets Day 2 Leg day Day 3 Back - 12 sets ...

Ady20‎, Yesterday 12:03 PM
Today, 03:37 AM Go to last post
4 93

Thumbs up Please Help the most Obese shy socially akward person in The USA and Europe

Good Morning fit and healthy human beings! Soon I Plan to live life and be happy like you all I just need the proper guidance and the right plan to get it done with the help of any of the millions of members on this forum. Let me just first start off first by being brutally honest with you...

SoMuchBetter1‎, Today 03:19 AM
0 13

Is my Husband Going too far ?

My Husband (40) started Gym couple of months back for fitness/cutting belly fat, overall he's kinda average body not too fat. He started going for GYM all 6 days, and doing split weight routine with 15 minute cardio. Im just concerned for him as he's not a teen anymore and seems to be pushing...

VJSA‎, Today 03:13 AM
Today, 03:13 AM Go to last post
0 15

Question Opinions on this split

Hi guys wrote this split up to hit body parts twice per week workout days will be monday tuesday thursday friday basically my current split with working sets cut down to 5 per body part per workout except 2 extra for deadlifts and 3 extra for tris amd bis and what ever i will workout every second...

RyanTravisWinte‎, Yesterday 10:29 PM
1 83

Program change ideas

Hi all, I am considering switching up my program and am a bit stuck for ideas. I'm mid-30s and only been lifting for around 3 years and have tried to focus on the compound lifts during that time. I'd like to continue with that focus while trying to increase strength and build muscle. I'd like...

leadmundo‎, Yesterday 02:02 AM
Today, 03:02 AM Go to last post
4 155

Unhappy Keto to Bulk Mode - Need Help

Hi guys, New here - long time skinny fat body, decided to do something about it. First cut, then bulk. Started 10 weeks ago a Keto diet at 178.5 pounds and was able to go down to 155.5 pounds = 23 pounds. Did not want to take a break at all so I don't get out of the gym lifestyle - equipped...

isoufy‎, Yesterday 02:13 AM
Today, 01:51 AM Go to last post
10 181

Post Calisthenics push, pull split workout

Hi guys, newbie too the bodybuilding forums so sorry if this is posted in the wrong area. I just wanted your guys opinion on my 3 day calisthenics split I have created. I have been doing bodywefjt workouts for about 6 months now and have seen an incredible transformation of my body. I would like...

calisthenics97‎, Today 01:27 AM
0 76

Question Question about HITT

Hi all, I hope this thread is in the correct topic, because I couldn't find something more relevant. I am a 28yo man who is doing sport as a hobby (trying to stay healthy and well...losing fat is always welcome ofcourse ;-) ). I see a lot of people doing cardio at a low / medium intensity,...

kevinnnnnnn‎, Today 12:57 AM
0 81

Is Crossfit nonsense?

So my sister is dating (well getting married soon, actually) this guy whom she claims will soon be working as a crossfit trainer. When I first heard this I told her that crossfit was bull**** but she just got hostile so I did not bother explaining it to her why in any detail. I did not care enough....

splattenburgers‎, 02-13-2016 04:07 PM
2 Pages
1 2
Today, 12:50 AM Go to last post
43 6,968

Does Gap in Night Sleep Impact Growth?

hi, i managed my time for workout on 9 to 10 pm, take meel at 10.15, sleeps at 12am wakeup at 8-9am, i live in industrial area, my motive to make this thread is, i want to take fresh air because of living in bad air.. what i want to do is, i will wakeup at 5am then go to green area will do...

honey148‎, Yesterday 10:34 PM
Yesterday, 10:34 PM Go to last post
0 93

Question I Only Have One Dumbbell

What's up, bodybuilding family! This will be a very quick introduction, but I am new to the community so I feel like I should introduce myself. My name is Raheem. I'm 24 years old. I'll be 25 in August and I'm an aspiring entrepreneur. I am 5'9 and super morbidly obese. I currently weigh 395...

1337Sn0wM1s3r‎, Yesterday 09:48 PM
Yesterday, 10:14 PM Go to last post
2 56

Workout routine for a 14 years old

What workout routine do you guys recommend to a 14 year old with 1,84m and 72kg with only a pair of dumbbells to work?

IronMike223‎, Yesterday 07:38 PM
Yesterday, 07:38 PM Go to last post
0 97

"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 07:03 PM
192 Pages
1 2 3 4 5 ... 192
Yesterday, 07:00 PM Go to last post
5,754 818,211

Need some direction.. help appreciated!

Hi there, Just seeking some advice on the workout program I've been following. A quick bit about me - I'm 39 years old - Weight 252 (have been going up and down in weight since I was 19-20). Currently down from ~280. - Have been lifting consistently for the past 18+ months - although...

khonnan‎, 07-19-2017 12:23 PM
Yesterday, 06:56 PM Go to last post
7 271

Exclamation 15 y/o workout program?

I am 15, will be 16 relatively soon, and I am pretty small. I am about 5'5 115 lbs and pretty weak. I don't have access to a gym right now, just a bench, dumb bells, treadmill, and a curled bar (I could buy weights for it if necessary, but there is no rack for it). I have found some calisthenic...

Regege‎, Yesterday 02:18 PM
Yesterday, 06:33 PM Go to last post
1 124

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
28 Pages
1 2 3 4 5 ... 28
Yesterday, 06:30 PM Go to last post
838 108,842

Exclamation Is periodization needed for bodybuilding?

Is periodization needed for bodybuilding? If my goal is to get big? What is the periodization of 5/3/1 called?

philip750‎, Yesterday 04:51 PM
Yesterday, 06:28 PM Go to last post
1 83

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
44 Pages
1 2 3 4 5 ... 44
Yesterday, 06:12 PM Go to last post
1,312 97,946

Need Help Spacing Out Workouts

Right, i know that alot would just say look on the internet but i cant seem to find what m looking for, i ave come up with 2 options for spacing out my workouts, p.s iam new here so bear with me. The first one Mon-Chest Tues-Biceps Wed-Legs Thur-Shoulders Fri-Back Sat-Triceps...

M4tt0503‎, Yesterday 05:37 PM
Yesterday, 05:37 PM Go to last post
0 105

UL+ Routine

I am almost finished my mini-cut and 4-day UL 7 week mesocycle I am running which involves straight sets and increasing volume every week then deload. One of the problems I am facing is that as the volume for each exercise increases the workout get to long. I have come up with a 5 day version that...

LDali‎, Yesterday 03:56 AM
Yesterday, 05:32 PM Go to last post
4 127

Bulking workout split?

Hey everyone, I'm 17, I've been lifting for a few years, my strength and definition has come a long way, but now I'm looking for some noticeable size. My strength to weight ratio is decent, I'm 130 pounds and my one rep bench max is 160, so the strength is there. I've looked around the forums at...

FXR1748‎, Yesterday 02:20 PM
Yesterday, 03:50 PM Go to last post
1 112

Question Is my workout program bad

Hello. So, i'm an european handball player,16 years old. I go to the gym 3 times a week and perform cardio 5 days a week. My goal is to build all around strength and some speed. My workout program is self-made and consists of 2 workouts: A and B, which i vary every workout. For example once...

TheFrisb‎, Yesterday 02:23 PM
Yesterday, 02:23 PM Go to last post
0 105

When should I stop a set?

Exactly when should I stop a set? How can I tell that I should stop? Thank you :)

Notitia‎, Yesterday 01:06 PM
Yesterday, 01:59 PM Go to last post
6 101

Out for 3 weeks, how much will it affect me ?

so im in a different country rn for about 3 weeks which means that i have to put all the hard work and focus that ive put into the gym on hold for the time being. i am worried that im gonna lose some muscle mass or get fat or something so i dont know if i should be super worried or if i can recover...

lostheswolest‎, Yesterday 12:16 AM
Yesterday, 01:54 PM Go to last post
3 196

About to embark on a cut after a 5 month bulk

Hello bros, what's the haps ? I have been bulking for 5 month approx on Fierce 5. I have made great gains, no doubt about it, both in strenght and size. I have also gained some noticeable fat which accumulated with my previous fat, as I started bulking as a skinny fat. ( had very low lean...

lordpatrick‎, 07-19-2017 03:25 AM
Yesterday, 01:42 PM Go to last post
8 261

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