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Forum: Workout Programs

What workout is best for your goal?

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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
94 Pages
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2,790 678,848

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
210 Pages
1 2 3 4 5 ... 210
Yesterday, 01:16 PM Go to last post
6,291 821,645

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
27 Pages
1 2 3 4 5 ... 27
10-13-2018, 06:52 PM Go to last post
804 358,595

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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10-10-2018, 10:05 PM Go to last post
652 866,876

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
10-10-2018, 09:31 AM Go to last post
45 41,349

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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10-07-2018, 01:19 PM Go to last post
537 304,651

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 1,923,519

What should I do?

Hi all Hoping for some advice. I’m apparently 12% BF, 119lbs. I’ve been cutting for some time but barely going gym so haven’t really noticed much difference. At what level / indicator should I switch to bulking? Thanks, Jake.

Jake0254‎, 10-12-2018 04:19 PM
15 389

Best program for me now after 5 years of gym but barely any visible progress?

In a recent thread I stated I've been going to the gym for over 5 years, I'm not happy with the results which are basically my own fault due to nutrition and some said due to the wrong workouts. If you go to my profile you can see two pictures. There are so many different advices out there...

RestUnknown‎, 10-12-2018 10:41 AM
Today, 08:21 AM Go to last post
6 457

My PPL program for Strength & Size also

I made a workout plan PPL for both strength and size but mostly strength & functionality. I haven't improvised yet. Want to see your ideas Monday - Push BB Bench Press - 5 sets of 5 BB Military Press - 5 sets of 5 DB Bench Press - 5 sests of 5

IbnAlMuqafaa‎, Yesterday 01:50 PM
Today, 07:56 AM Go to last post
8 215

Is the 5x5 SL recommend and then more isolated workout next to it.

So on a live chat i talked with someone that i have a goal for endurance and strength. How good i am looking doesn't really care for me as i want to train so i am able to support myself while working as a farrier. So me. I am pretty skinny, well i have already gained a good amount in 3-4 months...

chri943y‎, Today 06:54 AM
Today, 06:56 AM Go to last post
1 56

need help clarifying 531 for deadlifts only

hey y'all, been searching up on this but couldn't quite nail down the info. so i've read the t nation article written by Jim Wendler and have a few questions about it. first off i don't get the 90% of ur 1rm. Jim says to use 90% of ur 1rm and base all calculations off of it. So does it mean,...

yomom69‎, Today 01:02 AM
Today, 06:25 AM Go to last post
2 121

Fierce 5 U/L 8 weeks of deload ??

I changed my lyles mcdonald bulking routine to fierce 5 upper lower routine couple days ago, When i finished fierce 5 novice program, i took 2 weeks out of gym , than i started lyles routine, the first 2 week was deload, i was going to start third week , but i changed to fierce 5 u/l cuz i like it...

alexle2000‎, Yesterday 09:52 AM
Today, 06:18 AM Go to last post
4 203

Intermediate program?

I have been doing the novice program called ivysaur 4-4-8 for 11 weeks and I finally stalled. My 1RPM bench went from 55kg to 75kg. 110kg Deadlift to 125kg. 90kg squat to 110kg Squat. I am wondering when do I switch to an intermediate program and which one should I choose. I haven't really got any...

Raymond63‎, Yesterday 11:27 PM
Today, 06:10 AM Go to last post
9 194

Haven't trained in a year? How should I get back into it

Have been 3 or 4 times in the past 12 months, usually am only able to do what I used to for a warm up and get tired af. Any tips on how I should go about getting back into the swing? I was thinking of just doing a typical bro split for a couple of weeks before starting on a P/P/L routine again (my...

Aaronza‎, Today 05:32 AM
Today, 05:56 AM Go to last post
2 89

Training advice

Hi guys, first time post here and looking for a bit of feedback on my training routine. Im 30 years old currently 12st 12lbs. Recently came off a strict diet as had gained to over 14st but mostly all fat gain as had stopped training for a few months. I suffer from menatl health issues and training...

brello777‎, Yesterday 07:57 AM
Today, 05:53 AM Go to last post
3 135

Unhappy Starting out advice needed

Hey so basically I’m starting out at the gym. I’m the type of guy that once I’m committed to something I won’t stop going at it until I reach my goal, so I’m wanting some advice, specially on workout splits. My goal is to gain a lot of muscle to strengthen up and to just look good naked overall. ...

alanatur‎, Today 04:39 AM
Today, 05:25 AM Go to last post
3 104

Ryan Libbey’s Physique

How would it be best described? What sort of program is it likely he follows?

loopdi‎, Today 02:46 AM
2 101

Powerbuilder DUP v2.0

This is experimental at the moment although it's an incremental improvement on all the stuff I've done in the past. - 6 day routine for intermediate or advanced with experience of RPE. - Main compound emphasis, using 2 or 3 rep ranges for major lifts - High frequency - an element of push, pull...

SuffolkPunch‎, 09-14-2018 01:39 AM
20 916

Substitution for leg press

I am currently running my 4th week of the Viking Bare Bones program. Some of the weights are getting up there which is good and feels great. I workout at home so some of my exercises I have to get creative to do and one of them is leg press. On leg press I am lying on my back on the floor and...

neilbyrd73‎, 10-13-2018 03:31 PM
3 308

Treadmill Post weights

Hey Guys, Currently looking to drop my bodyfat from 20-10% (200lbs currently) and have been separating my cardio and weights as it was convenient for me to do so. My question is, does anyone run post weights on the treadmill? And how have you found it? At the moment, not worried about size...

Lilbambito‎, Yesterday 07:43 PM
Yesterday, 10:47 PM Go to last post
1 101

Tri weakness

I just did my push day. I do chest shoulders and triceps I’m thah order with 2 exercises each (8 reps 3 sets) . My problem is once I get to tris they are so weak I can’t do reps or anything and I need to move down weight significantly and still struggle . My exercises in order are flat bench ,...

JohnWick09‎, Yesterday 10:08 PM
Yesterday, 10:26 PM Go to last post
2 108

Red face Just began Fierce Five - Looking for a little guidance

Hey, So I’ve wanted to improve myself physically for a long time and I’m finally restarting. I ran Jason Blaha’s 5x5 last year for a month and made progress, but I was struggling to have ‘good’ workouts by the end of that month. That coupled with going on vacation at the same time led to me...

DreadPir8‎, Yesterday 05:01 PM
Yesterday, 09:45 PM Go to last post
2 151

Fierce 5 query

Hi all Can I run this without the weekend rest? As in: Mon - A Tue - rest Wed- B Thu - rest Fri - A Sat - Rest Sun - B

Jake0254‎, Yesterday 11:23 AM
Yesterday, 08:17 PM Go to last post
1 215

Revise my future intermediate program

I used the book and kinda winged it i guess Please critique Tuesday-Bench and Squat Tricep extensions 5x10 leg extensions 5x10 Thursday- Ohp and deadlift Lat pulldowns 5x10 leg curl 5x10 Week one- 65%x5 75%x5

TLWeight‎, Yesterday 08:12 PM
Yesterday, 08:12 PM Go to last post
0 126

Fierce 5 Novice - Did i under perform?

I am using EZ BAR for deadlift and OHP because it is easily accessible, while barbell is too popular, in future as i lift heavier i might find a gym with more barbell but now it's out of my budget. I am assuming that a slim EZ Bar is approximately 15lbs since i didn't weigh it. I am using smith...

stn0404‎, 10-09-2018 06:28 AM
Yesterday, 07:20 PM Go to last post
10 343

"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
253 Pages
1 2 3 4 5 ... 253
Yesterday, 06:58 PM Go to last post
7,583 1,207,680

Medium volume/weight days instead of heavy/light or high/low volume days?

So let’s say you’re an intermediate doing full body 3x a week. I’ve noticed a lot of people say to have a light day or a low volume day of some sort. However, I was wondering if you can just do a set amount of volume or weight for all three days. In other words, instead of doing heavy light heavy,...

Animal2692‎, 10-13-2018 07:00 PM
Yesterday, 05:29 PM Go to last post
3 211

MAcros help

Im 19 years old and i weight around 55kg 115lb and im trying to bulk lean So my current macros that ive calculated is 140 protein 325 carb 60-70 fat but i have a question will those make me bluffy? Bcuz i want to bulk and have atleast abs while bulking I dont mind how long it takes me but still...

jaideep02‎, Yesterday 05:29 PM
Yesterday, 05:29 PM Go to last post
0 80

Need serious critque to workout plan

Need serious critque or recommendations on my workout. Is this too much per day for my exercises? Am I not doing the right exercises to see gains? Should I be doing heavy lifts all week compared to 3x10s? I have been lean and decently strong my whole life and have been letting myself go. I’m...

gerndtler‎, 10-13-2018 11:02 AM
Yesterday, 04:13 PM Go to last post
8 351

Not sure what to do now, Keep cutting or bulk slow/fast, Maint? idk

So at the beginning of the year i was 250 Lb's and felt like **** and needed a change, Ive been on a cut of 1700cal with a full body workout 2 times a week. At this point im 31 5'9 and 160 Lb's and look like this htt ps://imgur. com/a/3ztsDQq So i wanted to get that **** around my belly...

TooEarly‎, Yesterday 04:01 PM
Yesterday, 04:01 PM Go to last post
0 67

heellppp!!! SORE calf muscles.....

Alright.. I just got back into the gym a few weeks ago, and everything was going fine until leg day.. on monday, i did squats, dead lifts, and half raises (with a machine) .. for the calf raises, i really went all out, and i'm pretty sure i did too much.. the day after, my calves were a...

EyeDollarTree‎, 10-13-2006 06:46 AM
Yesterday, 02:50 PM Go to last post
9 82,752

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