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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: 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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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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6,758 878,458

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
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Yesterday, 01:19 PM Go to last post
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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 02:07 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 12:51 PM
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12-24-2018, 12:00 PM Go to last post
661 899,244

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 4,751

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
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11-19-2018, 08:39 AM Go to last post
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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
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04-19-2016, 01:44 PM Go to last post
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What program would you recommend?

I have a good amount of experience in lifting, on and off since my freshman year, 5’7 189 pounds (junior now 16 years old) but I’ve been taking it very seriously the past 4-6 months, but could not squat due to knee injury my bench is around 245 with okay form and I just started squatting about 2...

dom4438‎, Yesterday 08:29 PM
Today, 09:22 PM Go to last post
23 389

All Pro sub Single leg RDL for regular RDL?

Hi guys, I'm coming back from blowing out 2 discs in my lumbar spine - my physio has encouraged me to keep lifting because spinal compression is good for it but to gauge what works and build a list of things that don't agree with it and avoid them. RDL's don't feel good while single leg RDL's...

Pumpinmirin‎, Today 08:48 PM
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"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 08:03 PM
259 Pages
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Today, 08:44 PM Go to last post
7,746 1,274,227

Cut or bulk

I’m 6’1, 211lbs (18% body fat) & I’m skinny fat like love handles with stomach fat/lower back fat but I have decent size arms (size 15s) but my question is should I Cut or Bulk up, I have neck fat and face fat also so overall I’m not trying to look like the rock but I want to get kind of big/lean.

ScottyGains‎, Today 08:43 PM
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Modified 5x5?

So I do SS 5x5 and really enjoy it but I also want to add some more to it. For example something like this Workout A 1. Squats 2. Bench 3. Barbell Rows 4. Bicep Curls (3x10) Workout B 1. Squats

themanth3myth‎, Today 08:30 PM
1 45

Is 2 hours at the gym bad for a teen?

So I'm 15 and I do the PPL program (Push, Pull, Legs). I often spend 1.5-2hours doing each in a day. My gym teacher said that people our age should be working no more than 1.25hours if not we break down more muscles than we can recover - is that true? To be fair, my progress hasn't been that...

weihanlow‎, Today 03:26 AM
Today, 08:28 PM Go to last post
8 280

What about Kinobody SuperHero Bulking Program ?

Hey ! Do you think this Kinobody program writed by Greg would be better than other one in order to build muscle or not ? The program is composed of 4 specialization phases (Chest+Back; Shoulder; Arm; Superhero) and is divided in a 3 day split. For instance, during the first phase, i'll have to...

PROFeNoM‎, 07-09-2017 07:29 AM
Today, 07:39 PM Go to last post
4 14,583

Fierce 5 Upper/Lower question

Hey ive returned to lifting after a kinda long break and came across this workout program. First off just got to say im really enjoying lifting properly again, I've got the same passion and enthusiasm i had when i first started... its a great feeling. Not long ago gone vegetarian so had to...

Zepha‎, Today 01:23 PM
6 143

How to gain weight with fast metabolism?

Hello, I’m 16 Turing 17 pretty soon. Im 174/175 cm and I weigh 55kg, I’m pretty thin. My upper arm is thinner than my forearm and I have a thigh gap. I’d like to increase my weight to 65~70 kg at least. I always eat quite a lot but my metabolism is pretty fast so gaining weight is really difficult...

pinklord‎, Yesterday 08:30 AM
12 352

I need help to build this program

Hey all! I mandatorily joined a new gym. The problem with the gym is it allows its members to work just three days and they choose these days. So gym opens in these days: Tuesday, Thursday and Sunday. I thought i can do a full body workout (question 1) but i wonder that two days off between...

heyjoe2353‎, Today 07:13 AM
Today, 05:08 PM Go to last post
19 364

Hardgainer workout plan

I have a very skinny frame and know a lot about fitness but it takes me longer to put on muscle because of a genetic disorder. I would like to know your thoughts on this split to build lean muscle mass as fast as possible. It is a push pull legs that I will do 5 days a week. PUSH: Flat...

Dredoesfitness‎, Today 02:43 PM
Today, 03:51 PM Go to last post
3 108

Smile 5'7 260 lbs female

Hello, I am a 22 year old semi athletic 260 lbs female, I was wondering if anyone knew of a good work out program that works. There are SO many on the internet and without experience it is hard to narrow them down. I just joined a gym and want to get serious with my health. Thank you for any help...

binwitch‎, Today 11:04 AM
4 180

Question Trying to find a new in-home weight training program...

Hi, I've stalked plenty of threads but I've never posted before...I'm a female, 36 years old, and in the past few years I've made my way through p90x, p90x3, Insanity, Hammer & Chisel, and now Body Beast. Half the week I'm mostly housebound so I use these programs to stay on track and do weight...

spratty17‎, Yesterday 03:27 PM
6 228

Post Planking like a carpenter

I have been super lazy.When it comes to the plank.Just after taking a cold bath.I noticed that my abs where coming up good.Guess what the plank works.I will use the plank in my daily routine.I would encourage you to plank.Or like I say it plank it like a carpenter.

Lubosi‎, Today 01:48 PM
Today, 02:39 PM Go to last post
3 91

low reps and too much sets...

i have such a thing issue. when i doing push ups to mine max 20, i cant next set, i do same(20) i doing less. my hands is tiring and i cant too mcuh to do. after, next sets, my push ups reps decreasing. can i to do low reps and too much sets, is it same? i just want to gain my muscle...

toqchistaa‎, Today 11:56 AM
1 115

Late Novice to Intermediate program critique

For a lifter happy with consistent long term progress, not concerned with pushing for absoloute bleeding edge fastest possible gains with fancy rpe programs etc... Past the point of being able to adapt fast enough to add weight each time with simple linear progression, when food (gaining...

SJohn1990‎, 01-15-2019 10:45 AM
Today, 01:41 PM Go to last post
10 317

abs abs abs abs!!!!

what bf% do you need?

Top-Klass-GDK‎, 10-26-2008 08:00 PM
Today, 01:36 PM Go to last post
6 506

Switching workout routine (beginner)

So i've been on the ggp by kinobody for around a year following a serious injury in mma Had around 6 months off and getting back into it now but i just feel the program isn't as well suited to building muscle as it claims Following my injury my lifts are Incline bench 135lbs flat bench 148lbs...

Jiujits97‎, Today 08:39 AM
5 141

Opinions on my workout plan

Hi all what you think of my workout plan? I go to the gym 3 days a week, 38 yo, 170cm, 70 kg BMI around 17% thanks! Been working out for a 1,5 year now...did some 4-5 years long ago now starting again... For all exercises I do 4x8 and some weeks reverse pyramid. Plan A Deadlift Squat Bench...

Nykk2077‎, Yesterday 12:37 PM
Today, 11:57 AM Go to last post
11 350

Thumbs up What would be a good powerlifting program for me

I need a intermediate powerlifting program now, because I've been stuck for a long time now and some of my lifts have decreased. So these are my lifts: Squat: 122,5kg 3x5 but deloaded to 110kg and then got to 115 and got stuck. Bench: 77,5kg 2x5 and then 3rd set 4 reps, got stuck like 2.5...

Dylan378‎, Today 10:59 AM
2 140

Feedback on my current PPL Program?

I have been doing this PPL program for about 2 weeks now and I really enjoy it. However, I want to make sure that it is well enough balanced to continue using this for the coming months, or if there are things I have to alter to make it better. Any feedback is appreciated! (I do core workouts...

Zielink‎, Today 09:26 AM
Today, 10:09 AM Go to last post
5 120

12 sets in 15 minutes

Hi all, I wanted to get some comments on completing 12 sets for 4 different lifts in 15 minutes by using a circuit routine. I have been doing the below circuits: Week 1: Monday-circuit 1 Tuesday-3 mile run

devneybl01‎, 12-28-2018 12:13 PM
2 Pages
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Today, 09:44 AM Go to last post
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Rate my PPL (progression/deload included)

Hi, I know I have a thread about some stuff like this before so don't bother quoting to be cocky and just discuss the plan instead! Push A: Barbell Bench 4x6 Millitary Press 4x6 Incline Dumbbell Bench 3x10 Lateral Raises 3x10 Chest fly 3x10 Triceps long head 3x10

edinm17‎, Yesterday 05:42 PM
5 307

Exclamation Advice on my split?

Monday- leg calves Tuesday- chest triceps abs Wed- back biceps forearms Thursday: shoulders abs Friday- rest Sat- full body (compound exercises) Sun-rest

buoyan2‎, Today 08:18 AM
Today, 09:22 AM Go to last post
8 154

Opinion for full body beginner program at home

I am 30 years old male, 176cm height and 75kg weight, 23% BMI according to most calculators. I want to build muscle and gain weight. I am training from 4 months at home in my lunch break and have bench, barbell, dumbels, barbell rack, pull up bar, elastic bands and stationary bike. One thing I...

theultimate2‎, Today 08:30 AM
1 84

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