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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 VI

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

nightanole‎, 10-05-2015 08:53 AM
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Today, 02:39 AM Go to last post
5,021 642,376

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
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Yesterday, 09:04 PM Go to last post
481 198,785

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
85 Pages
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Yesterday, 10:12 AM Go to last post
2,525 575,576

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
21 Pages
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Yesterday, 05:03 AM Go to last post
622 753,021

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 07:55 AM
22 Pages
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01-21-2018, 06:02 PM Go to last post
647 204,267

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
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04-19-2016, 01:44 PM Go to last post
10,927 1,672,205

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 51,380

Bodyweight Gainzz

So I'm a novice and decided to do a full year of pure calisthenics, no weights at all. I want to see how much mass I can gain with this. I will post again in 1 year with the gains, here are the before pics. 6'3'' 165 about 10% bf(guess). I'm not going to just do hundreds of pushups. We're talking...

Daguy001‎, Today 01:59 AM
1 31

Only have dumbbells, and new to lifting.

I'm a 38 year old newbie, looking to get into shape. 156lbs, 5'7", approx 18%bf. I'm looking to get my bf down, and think I've got my nutrition side sorted ok, based on reading threads on here and advice on an introduction post I made in the "over 35s" forum. I'm currently on between 1600-1800...

freefall79‎, Yesterday 04:20 PM
Today, 02:56 AM Go to last post
1 125

A trainer built me this workout program, is it good?

Hi, a trainer at my gym built this workout plan for me. My goal is to build mass, I've been working out for 4 months, I'm 24, 1.75m (5'9") and I weigh 63kg (139lbs). I'm having doubts about this workout program because of the high rep count which seems more endurance focused and I need some...

viroxys‎, Yesterday 04:47 AM
Today, 02:52 AM Go to last post
10 397

Chin-ups vs. Pull-ups. Which is better for lat width?

I feel the stretch better and think I can overload more weight on weighted chins moreso than weighted pull-ups, but most say pull-ups are better for add width. Which is better for lat width? Bonus Q: Are neutral close grip seated cable rows a fine substitute for DB rows?

nyknicks500‎, Yesterday 02:51 PM
Today, 02:45 AM Go to last post
2 93

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
3 Pages
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Today, 01:37 AM Go to last post
85 2,204

Feel free to talk trash on my workout plan:

Currently stuck at cheap gym at the moment with only smith machines (Not enough money for wife and I to both go to Golds so I would prefer her go and me just be stuck at PF) this is the reason for lack of bench press and squats. Also actual constructive advice would be best but it's the forums...

Blinkyyy‎, Yesterday 10:18 AM
2 Pages
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Today, 01:15 AM Go to last post
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Question Where to Begin?

So sometime last year (Freshman Year of college) I decided I would try and get started working out. I've always been pretty skinny, and wanted to add a little muscle. I had never really been to a gym before, so i finally just decided to go. Well, that only lasted a couple times. I would just go and...

RyanT97‎, Yesterday 11:17 PM
1 90

Question Newbie, generic question

Hello all, I’m travelling for 6 months with no access to any form of gym. So I want to try and not come back a fat slob. I’ve been reading up on these 100 push ups a day, 100 of this a day and think these will be good to fit in around the travelling and to try and get in shape. But I’ve also heard...

Maerg‎, Yesterday 08:26 PM
Yesterday, 11:49 PM Go to last post
2 139

Trainer built workout, not sure if good

Hey there, I've been training for all together about 2 years (had a break inbetween). Back from the break I wanted to maximize my muscle gains, so therefore I went to a local bodybuilder, who already competed and did not place that bad tbh. He made me a workout plan, it is a three day split with...

Barnwhey‎, Yesterday 09:06 AM
Yesterday, 11:29 PM Go to last post
10 290

Would you recommand a 5x5 split for a 2 year old lifter ?

I never did the 5x5 split and i really wanted to try it out. I maxed out my squat at 110kg my Deadlift at 130kg my Bench at 80kg and my OHP at 40kg Would any of you invest time in a 5x5 or stick to another plan. I always wanted to try it out.

Roobix13‎, Yesterday 12:08 PM
Yesterday, 10:38 PM Go to last post
12 200

So confused..need help with program.

My goals are to gain as much mass muscle and maybe some body recomp while I'm new to lifting..I honestly don't care how much I bench or squat like long as I do progress heavier wait as time passes... Some people tell me SL 5x5 and PPL by I think coolcidia??...anyways I just don't...

drillking83‎, Yesterday 05:09 PM
Yesterday, 07:25 PM Go to last post
2 114

5x5 ?

Hi there I have been on the forum without an account for a bit, but made one today as I have a question I see the “all pro, fierce 5, 5x5” on the forum. I’m kind of confused as I’m a gym noob and never entered one till today (got my membership) I have decided to lose weight as I think it’s time...

fallbackto‎, Yesterday 06:00 PM
Yesterday, 07:20 PM Go to last post
2 78

Question How important is periodization?

How important is periodization for strength and muscle gains? Im looking to get big and strong. Is periodization both needed for hypertrhopy vs strength? What is some good and easy periodization system that is not complicated to use? And im not talking about linear progression where you...

MuayB96‎, Yesterday 05:06 PM
Yesterday, 06:25 PM Go to last post
2 119

Upper/Lower, focused on Bodybuilding

Since the workout routine made from a local trainer is not that good, I wanted to post my own Upper/Lower two days split. Training days are Monday, Tuesday, Thursday and Friday. Wednesday and the weekend are off and there for some nice regeneration. The routine: (Sets x Reps) Monday, Upper:...

Barnwhey‎, Yesterday 12:35 PM
Yesterday, 05:44 PM Go to last post
9 205

what am i doing wrong? 1.2 years training, not getting desired results

Started off with a month of high volume 4/5 times workout a week, eating low fat high protein. Then thought to do a strength training program, started doing rippetoes starting strength for 2/3 months, went into and uncontrolled bulk where i was eating a lot of one piece chicken and chips but in...

Godsmuscle‎, Yesterday 03:00 PM
Yesterday, 04:40 PM Go to last post
2 145

Bulking and going to the gym 2x a week?

Hi all I'm currently doing strong lifts but the program is really tiring me out. I'm thinking of changing stronglifts to 2x a week, or otherwise is there a better program I can use that requires going to the gym 2x a week or doesnt require as much energy as stronglifts? Thanks

shazboltan‎, Yesterday 04:39 PM
Yesterday, 04:39 PM Go to last post
0 131

best 3 day workout plan?

Hi, I'm 18 and male, and just recently got a part time job. This job restricts my only available days to work out to Sunday, Wednesday, and Saturday. I was hoping to get your guys' opinions on what would be the best work out plan for me. I've been working out for nearly 5 years now, but in those...

slpark‎, Yesterday 02:40 PM
Yesterday, 03:26 PM Go to last post
2 166

Talking Need some advice!

Hi guys, first post on here just need some info without all the crap i have been reading lol. I am 14 stone, 5 11" and carrying alot of mass all over, i want to cut this year not to a crazy extent just want to lose some body fat im about 18-20% at the min. I want to lose my tummy without losing...

leemurphy123‎, Yesterday 02:36 PM
Yesterday, 02:36 PM Go to last post
0 129

Program offline

I was wondering how to get access to a program I downloaded while in airplane mode. I can use it for a few days then it disappears or just shows the entire library of exercises.

nance107‎, Yesterday 01:14 PM
Yesterday, 01:40 PM Go to last post
1 79

Arrow [Pics] Need overall thoughts on everything and where to go next.

Stats: - 30yo - 5'10" - 190lb For the last 10 years have been between 175-195lb or so. Have always had current body fat %. Looked mostly the same at 175; somewhat more muscular now.

Prequod‎, 01-19-2018 12:38 AM
Yesterday, 01:00 PM Go to last post
4 427 "All Access" fee for workout plans?

Has anyone else seen this yet? Apparently it just came out today. If posted in the wrong section please move. Seems some of the content on here that was free will now cost 8.99 a month *or 89 a year* to access. So for those half way through a program they'll get cut off unless you pay...

necrologic‎, 11-16-2017 02:30 AM
3 Pages
1 2 3
Yesterday, 12:38 PM Go to last post
69 13,958

German interval/volume training

sup, so I've been lifting pretty consistently for almost a year now and am making really good progress. But, as expected there gets a point where the return isnt as as it was when noob gainz was in full effect. So in an effort to fight my "plateau" I've been looking at some new routines. ...

anader98‎, 01-21-2018 10:35 PM
Yesterday, 10:47 AM Go to last post
2 236

Arnold's Golden Six Program

So I've done the Fierce Five and Bare Bone's Vikings programs, both for a couple months, didn't have huge gains but mostly because I didn't eat nearly enough. Clearly I'm big on full body workouts (I work a weird 12 hour shift work schedule and I feel they work best with my schedule). I'm 28 and at...

RecoomeKick‎, Yesterday 09:16 AM
Yesterday, 10:19 AM Go to last post
2 229

is this a decent workout plan?

Been working out on and off over the last few years. the off part being because of illness. recently recovered from surgery and am now hoping to get back into it. how does this look for a workout? I have put on some weight and so I've cut my calories down to 1600-2200 a day. most days under...

blackavar99‎, 01-19-2018 12:22 PM
2 Pages
1 2
Yesterday, 10:12 AM Go to last post
35 820

Changing exercises mid fierce 5

Recently switched gyms during fierce 5, due to it being much better for value and overall more equipment, but the issue is I'd usually do my pull ups and chin ups on the Smith machine and the one at my new gym is too small and I'm fairly certain that the new gym lacks any where else for it- so...

MillerJ03‎, Yesterday 10:04 AM
Yesterday, 10:05 AM Go to last post
1 95

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