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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: 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
26 Pages
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Today, 04:30 AM Go to last post
767 307,825

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
193 Pages
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Yesterday, 05:50 PM Go to last post
5,774 760,189

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
22 Pages
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07-17-2018, 11:38 AM Go to last post
640 830,115

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
91 Pages
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2,725 645,006

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 06:00 AM
2 Pages
1 2
07-13-2018, 07:31 PM Go to last post
34 23,784

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
18 Pages
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07-12-2018, 05:15 AM Go to last post
525 268,909

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 1,840,789

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 60,919

Exclamation Not gaining muscles!

Hi im Vahid Im 22 YO Its about 4 months that I started working out and it was going so well but its about 3 weeks im feeling im not gaining muscles! and its on my nerves, making me sad Im training EVERY DAY and I am sure im doing all my moves in correct way and im putting all my effort...

vahid360‎, Today 02:45 AM
Today, 04:36 AM Go to last post
11 124

Cardio or strenght in the morning?

Hello! What I'm doing right now is some form of a cardio in the morning (mountainbiking for 1.5H, swimming for atleast 0.5H, burpees and man makers etc.) and specific muscle group dumbell exercises associated with the days cardio (i.e. MTB and legs, Swimming and back ...)/street workout in the...

TheSauja‎, Today 02:43 AM
4 79

Newbie looking for advice and direction

Title is obvious, so 36 years old, 240lbs, 6"0, looking to not get trolled Till I hit 31 I was lucky, ate whatever I wanted and never went above 195, didnt workout, didnt diet did nothing (all through my 20s fast food 2/3 times a day), hit 31 and jesus christ.......i eat a burger and i feel...

newdudeca‎, Yesterday 09:06 PM
Today, 03:31 AM Go to last post
6 160

Leg size question

Hey all, I’ve been getting into lifting again and put about an hr of training in a day Mon-fri. I lifted casually through college and got my upper body somewhat built. I was working out with 70lb dumbbells for seated press and bench was about 275 for 1. Problem is I didn’t work...

stewmanking‎, Yesterday 07:58 PM
Today, 03:20 AM Go to last post
9 212

Walking lunges with 100-400lb sandbag good substitute for squats and deadlifts?

Title says all. Basically, I found this sand bag on amazon that can be filled anywhere from 100-400lb. I was wondering if doing sets of walking lunges such as 5x50m would be a good substitute for squats and deadlifts. Progressive overload built in of course, just add more sand over time.

Animal2692‎, Yesterday 06:02 PM
5 128

Why use sets when you can use total reps instead?

Provided you are using a weight that’s at least 70% of your one rep max so that there won’t be any issues as far as RPE is concerned, what’s the use for counting sets when you can just focus on hitting a target total amount of reps? 30 reps per exercise at 70% intensity for example. Won’t that make...

Animal2692‎, 07-16-2018 06:26 PM
Today, 02:33 AM Go to last post
20 537

Workout Program While Going through Chemotherapy (Cancer)

Hello, I write in hopes to consult and learn about a possible workout program for doing while under chemotherapy. I am a 34 years male. 18 days ago I was diagnosed with AML Leukemia Cancer and immediately started going through Chemotherapy. I have about 2 years’ experience in Strength...

Nirr‎, 07-14-2018 12:00 PM
Today, 02:27 AM Go to last post
10 323

Question Pull Workout

Opinions on this pull workout for building muscle? 1 arm lat pull ins 2 x 15-20 Pull up 3 x 10-12 Meadows rows 3 x 10-12 Lat pull down 3 x 12-15 Rope face pull 2x15 Ez bar curl 3x6-8 Incline db curl 2x15-20 Rack pulls 3x6-8

barnold12‎, Yesterday 02:31 AM
Today, 01:49 AM Go to last post
12 348

Started working out.

Hey guys I recently started working out from home. I am currently 5"10 & about 130-135 pounds. I am looking to Gain weight & Strenght aswell as build muscle. I know there is alot of things I need to read to get well-informed but I'd like to know what was the best thing for you guys and...

FrenchyGG‎, 06-23-2018 11:17 PM
Today, 01:45 AM Go to last post
22 946

Alternating flat sprint and hill sprint sessions - advice needed

Hi, I've become a fan of sprint sessions! I don't have a specific fitness goal at the moment, I'm just enjoying short max out style workouts that are outside. After reading up on google I've found that most forums indicate that sprints are not good to do daily due to CNS fatigue, however,...

jcwangel‎, Yesterday 04:38 AM
Today, 01:33 AM Go to last post
6 175

Bodyweight conditioning and training program help needed

I had a bit of an accident a while back which finished in broken ribs among other things. i still dont feel ready to hit weights yet but i've got to do something. bikings ok now and i managed a very slow jog the other day. id like to do some bodyweight training but i dont have a clear complete...

UncleLemmon‎, Yesterday 12:47 AM
5 245

Triceps muscle pull

Hi guys, Whenever I try to do triceps exercise or triceps muscles are stretched in day to day work, i get pain in the back of my arm like a muscle pulled. The pain goes away after 10-15 minutes. Kindly suggest some solution for this. As it is very painful. I have a slim body. Have rarely...

tiwarishubhank‎, Yesterday 09:44 PM
Today, 01:31 AM Go to last post
3 98

Question is this PPL split fine?

sup everyone been browsing bodybuilding forums and found a PPL variant that looks nice. here is the split PULL: 1. Deadlift 3x5-8(alternate between rack pulls, because deadlift 2x a week = too taxing) 2. Bent over barbell rows 3x5-8 3. Lat pull downs 3x8-12 4. Body weight pull ups 5. Cable...

eitaporra‎, Today 01:08 AM
Today, 01:08 AM Go to last post
0 87

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
8 Pages
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Today, 01:02 AM Go to last post
227 19,615

Full body advice

So in May of last year, I injured my shoulder, probably due to benching. (I've added a picture of the routine I'm going to work with at the bottom, I'll make it look nicer once I've figured everything out lol it looks a bit messy to read, for me personally anyway) I’ve been in physiotherapy since...

Buffaroo‎, Today 12:44 AM
Today, 12:44 AM Go to last post
0 69

Newbie Trying To Building Muscle. 🏋️

Hey Guys, New to the site here and looking for advice. I’m 27, 5’11 and weigh 185. I’m wanting to add muscle mass and get myself into better shape. I’m not sure what my BF % is, but I’m guessing I’m around 20. I have lifted weights before but never really been that serious about it. I’m...

MarcoCollins‎, Yesterday 09:47 PM
Today, 12:41 AM Go to last post
2 105

Post Kinobody Program

So I got the greek god program and I've been doing it for 4 weeks.I made progress on almost every exercise except the incline bench.Also I didn't gain weight,but why I cant progress on the stupid incline bench,im stuck at 135 x 4?Does bench correlates with weight?

CagedBeast23‎, Yesterday 10:36 AM
Today, 12:35 AM Go to last post
15 262


As from my last post I'm a total newbie here. Lost almost 100 lbs and with it some muscle. Now I'm looking to bulk up a bit. A friend recommended P90X. I think P90X looks good for strength but not really bulking up. Anyone have experience with it? Thoughts?

Rod0999‎, Yesterday 11:59 PM
1 85

Stalling on juggernaut method program- what to do?

I've been running juggernaut 2.0 for several cycles now and ive got to a point where im either only able to complete the prescribed reps for the AMRAP set (no extra reps), or increasingly I'm not even able to get the prescribed number, and I'm.not sure why. I've been following the progression...

leeniepie‎, 07-11-2018 11:08 PM
Yesterday, 11:45 PM Go to last post
10 443

Exclamation Workout advice, is it good?

I have been followed by this personal trainer for 2 months and I have achieved many results. I went from 119lbs to 133lbs and gained a lot of strength. Bench 1RM 121lbs -->178lbs Squat 1RM 154lbs --> 238lbs Deadlift 1RM 220lbs -->289lbs Now he gave me a workout based on strength. He has...

Niahz‎, 07-14-2018 10:07 AM
Yesterday, 11:08 PM Go to last post
18 521

ICF 5X5, sprained my knee and ankle today

Today my mom hired a maid to clean the house and she the maid poured too much detergent which made the ground extremely slippery,I was heading back to my room after she finished cleaning it on my way I slipped sprained both my left knee and ankle. The detergent is very strong and the bottle...

IbnAlMuqafaa‎, Yesterday 08:37 AM
Yesterday, 09:40 PM Go to last post
17 155

Fierce 5 cable rows instead of pendlay and some questions

İm recently started allpros auto regulated version. İ was doing icf 5x5 before i couldnt make any progress on bench,row. I had formbreakdowns when i was doing allpros because it was high rep training. İ rather do low reps and focus on form. But i feel like im lost by changing programs . İ couldnt...

emrey09‎, 07-17-2018 04:27 AM
Yesterday, 09:26 PM Go to last post
29 682

Arrow Veteran Looking for Some Help!

Hello! My name is Jake. I'm an 8 year Air Force veteran. I was a military firefighter/EMT for 5 years and then transitioned to the police side for the remainder of my contract. I used to hit the gym hard when I was deployed, but lost to urge to contine training for there was nothing to really work...

johnsonjx24‎, Yesterday 08:00 PM
Yesterday, 08:48 PM Go to last post
5 124

Talking Fierce 5 Bench

If i can do dumbell floor press 3x8 with 60s Do you think 3x5 For 135 shouldn’t be a problem? I really want a strong bench

TLWeight‎, Yesterday 04:37 PM
Yesterday, 06:28 PM Go to last post
8 169

What is the best way to build muscle at home?

Hey, everyone! I’m new here and to bodybuilding in general. I’m asking this because I don’t have heavy weights (only up to 15 pounds) for me to be able to do the smaller amounts of reps needed for optimal muscle growth. What is another efficient way to build mass? Thank you! Edit: I am not 48...

borincana‎, Yesterday 03:55 PM
Yesterday, 05:54 PM Go to last post
6 208

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