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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
167 Pages
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Today, 06:02 PM Go to last post
5,002 641,208

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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2,520 574,969

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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Yesterday, 11:01 AM Go to last post
645 203,248

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
16 Pages
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01-12-2018, 05:15 PM Go to last post
478 198,112

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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12-09-2017, 08:03 AM Go to last post
621 752,287

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 1,670,207

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 51,297

Am I taking it to far?

So for most my life I've lived a sedentary lifestyle. About few weeks ago after doctor visit decided to make a change. Im slowly cutting out fast food, soda processed foods for veggies and protein powder. I started lifting weights. I feel great but day to 3 days after work out I'm beyond sore...

shadowrider123‎, Today 02:53 PM
11 148

High volume full body

Starting doing this a few weeks ago and really enjoying it. Just wondering what’s everyone’s thoughts, any improvements? Workout A(chest focus) DB press 4 sets of 8-12 Calf raises 4x12-15 Variation of shoulder press 5x5 Incline Db press 3x8 High cable fly/tricep pushdown superset ...

sufcboy95‎, Today 02:37 PM
Today, 05:47 PM Go to last post
2 61

Question New, not sure to continue losing weight or start bulking.

Hey there, I am "new" too working out, as in I've worked out before but I have never actually put effort into it. For the past few months I have been losing weight. I am 6'2", and when I started I weighed 205 lbs. Last weekend I went to this nutrition shop looking for skin fold calipers (which...

ManOfSticks‎, Today 05:23 PM
0 33

Is there any exercise I could replace the squat with in Stronglifts 5x5 ?

I dont have a rack and soon I wont be able to powerclean the weight anymore as its getting too heavy I work out at home and dont have money for a rack or gym membership

mmaniii‎, Today 04:45 PM
2 61

Hows my routine?

Been lifting for about 6 months, current routine is a ppl that I adapted from others ive seen and what i like and think i need to work on: Age 21, bodyweight 155lbs, bench 150 5x5, squat 200 5x5, deadlift 250 3x5 Push Bench 5x5 OHP 5x10 Incline DB press 3x10 Cable fly 4x12 Skullcrushers...

nostrabb‎, Today 12:48 PM
Today, 04:35 PM Go to last post
3 125

"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
224 Pages
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6,719 974,813

New to gym - rate my workout

Started going to the gym a few weeks ago for the first time in my life. I'm 23, 5"10', 140 pounds. My bodyfat is a little high at 18% but I'll still be going for a lean bulk, at least until I start getting stronger as I can barely lift anything atm lol. I found the following workout for...

hran94‎, Today 10:22 AM
2 128

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, Yesterday 12:22 PM
27 503

Boxing Workout Plan

Hi everyone, I've recently started boxing and would like to change my current program (ICF 5x5) to help improve my ability I have only a heavy bag at home and i can only afford to train with a coach every Sunday (I'm 16), i realize i need more than once a week with a coach but i simply cannot...

Tomholmes01‎, Today 02:48 PM
4 59

Question Drawbacks of not training chest?

Are there any real drawbacks of not doing any direct chest exercises? I mean in your health, posture, or in other exercises? OHP and chin ups work the chest a bit, but I think that doesn't really count.

Akos89‎, Today 11:14 AM
2 136

Once a week Gym workout?

I have a question for you guys is it pointless to do once a week workout and what would that workout be in terms of exercises? I can't find the strength or the desire to do more then once a week. But would that matter or one workout a week is = 0 workouts a week?

lyusibg‎, Yesterday 10:06 AM
26 460

Should I be bulking or cutting? (Fierce 5)

I'm 16 years old, 6'1, and 194 ibs. I'm about 3 weeks in to the fierce 5 workout routine and have been following it to the t and i'm loving it. I am lifting 3 days a week Monday, Wednesday, Friday ,and I have been doing 30 mins of interval cardio on my off days including the weekend. I am pretty...

Timothy1228‎, Today 01:53 PM
2 117

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
1 2 3
Today, 02:06 PM Go to last post
72 1,890

Playing catch up, need some info

I'm running the fierce 5 program but recently had a set back with my squats, I'm wondering if I can put my other lifts on hold till my squat comes back up to where it was before. Basically not adding any weight to all my lifts for a few weeks. Does that make sense? I went from 195 deloaded 15%...

tdod101‎, Yesterday 03:59 PM
Today, 12:39 PM Go to last post
5 193

A few questions. I need some help

Hello guys. I'm new to the forum here and pretty new to the bodybuilding/workout community. I recently started taking my physical health seriously. My goal is to be comfortable in myself and with the way I look. At the moment this is not the case. I am going to the gym 4 times a week...

Skossan‎, Today 12:07 PM
Today, 12:38 PM Go to last post
5 116

Hello! I need advice!

Hello I need good advice. I am 185 cm and 80 kg but I want to have 90-95 kg muscles of course. I bought 200 kg weights, squat stand, barbell, dumbbells. With all that I can do squat, military press, barbel curl, dumbbell curl, triceps extensions, push ups...but I cant do bench press because I do...

Superocky12345‎, Today 11:11 AM
3 99

Effects of Cardio While Bulking

So I did a 5 month cut and started my first bulk about a month ago. I did tons of cardio when I was cutting (I had a lot of weight to lose), but have reduced it to 2 hours a week ( 4-30 minute sessions on non-lift days). My question is if I've figured out my maintenance calories with doing the...

jb487‎, Today 10:15 AM
7 139

Transitioning from Fierce 5 to 5/3/1: Seeking Advice/Feedback

Hello all, I’ve been following these forums for a while now, but this is my first post. For the past year + 3 months, I’ve been running Fierce 5 (6 months on F5 novice, 9 months on F5 U/L intermediate) and, while the program has served me well, I’ve stalled on several lifts. Thus, I’ve decided...

NYad55‎, Today 09:19 AM
Today, 11:33 AM Go to last post
3 182

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 07:36 AM
3 Pages
1 2 3
Today, 11:10 AM Go to last post
63 5,209

Angry NEED HELP:reached Strength and BF% plateau

I have been working out for about six months then unfortunately I have had an inguinal hernia repaired through laparoscopic surgery.So i had a month of resting period then I slowly crawled back to working out..slowly.As expected,i lost muscle and strength.Now I have been working out normally and...

rroyNEW‎, 12-31-2017 07:16 AM
Today, 11:05 AM Go to last post
6 360

Question about gains, muscle size, etc...

I came here as a noob several months ago. Like so many first time posters I was looking for a program. I ran Starting Strength for 3 months then switched to Fierce 5, which I've gotten one week in. Like so many new posters it took me awhile to realize that it takes time to show results. I'm just...

Ckdjim‎, Today 06:16 AM
Today, 10:12 AM Go to last post
6 226

Fierce 5 substitutions

So i'm not entirely sure I understand how they work. Can I use one substitution scheme one week and then a different one next week? So if I replace an overhead press with an incline bench on week 1, can I do OHP again on week 2? Furthermore, if I have workout A twice on week 1, can I do some...

SackMan65‎, Today 09:14 AM
1 138

Starting Strength Question

I just began SS and have gone through a week, I’ve been doing 10lbs jumps every workout day. I know at some point the jumps will be smaller. My question pertains to frequency of gym visits, I’m about to go on my two day break before starting the next week. How badly would it affect my progression...

Pabst0507‎, Yesterday 06:46 PM
Today, 09:34 AM Go to last post
3 80

Thoughts on my novice program

Day A Box Squat 3x5 Paused OHP 3x5 Trap Bar Deadlift 3x8 Pendlay Row 3x5 Cable Hammer Curl 3x8 Close Grip Bench 3x8 Weighted Plank 3x30-60s Day B

FeralFitness‎, Yesterday 08:43 PM
Today, 08:10 AM Go to last post
6 250

Graduating from ppl?

Ive been lifting 6-7 days/week for about 6 months now using a ppl split. I started as a complete beginner and Ive been gradually adding volume but im at the point where i have to spend at least 2 hours in the gym every day to feel like i hit enough muscle groups and with enough volume. Is this a...

nostrabb‎, Today 07:33 AM
Today, 07:42 AM Go to last post
3 185

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