Forum: Workout Programs

On the one hand, I thought, maybe these are good for someone who doesn't want to get big and strong, or get super good cardio fitness, and just wants the best bang for the buck all 'round 45 minutes. On the other hand, when my wife did these things at the gym, she didn't get strong and didn't...

Hi, this is my situation: bulked up from 60kg to 78kg, cut down to 70kg, running the Fierce 5 Novice Routine. Made some decent progress (though I always struggled with squats). This ended about 2 years ago. I have since then been maintaining weight and progressively abandoning the gym (lol). ...

Hello everyone, I've been working out for 6 months now by using AllPro's Beginner workout. I've followed the routine by increasing reps and weight and for the past 6 months I noticed some results. I gained a lot of strength, back then I am having a hard time carrying 5kg dumbbells and I...

Basically: Does anyone know a good mobility routine (Several exercises that are great for improving mobility for the entire body)? Thanks :)

Hi, Please can you critique the following program for a lean bulk? Am I training enough and with correct exercises and exercise combination? My profile: Age: 41 Weight: 127lbs Height: 5'11 Goal: LEAN BULK

I hear a lot of conflicting opinions on supersets. Some say they're good; some say they're absolutely terrible. Some say you need to do it with isolation exercises with work different muscle groups. Some say you do it with similar muscle groups. I've had one person say "superset chest with...

A topic for those whose primary goal is aesthetics rather than strength. This means: ~9-10% bodyfat 45-47% waist-to-height ratio Chest is 10"+ larger than waist Bicep similar size as neck Questions:

I have noticed for years now that when people ask for advice they are usually unwilling to make major changes. Even if what they are currently doing is terrible. Eventually as time goes on they never get very far and turn into what I call “20 year beginners”. These lifters obviously don’t believe...

Hi All Can you guys advise if my current workout split is any good for building muscle. Equipment: Rack of dumbbells and a bench. 3x a week full body workout split. Sets per muscle group.

I suddenly developed this pain somewhere in march 20 2023 in the inner elbow ... i have been working out in the gym from december 1st 2022 ... and this pain doesn't look like its leaving me anytime soon ... i dont have an extreme pain ... but a mild annoying pain is there from march 20...

Assume that similar muscle groups aren't being worked back to back, to allow them time for rest. For example, not doing Triceps/Shoulders right after Chest. Or not doing a leg exercise right after a Romanian Deadlift. Aside from this concern, does the order of the exercises matter at all?

I am 23, 5'10", and 153 pounds. I have been working out for almost a year, but I haven't been paying attention to diet and haven't been bulking or cutting. The only ab exercise I've been doing is machine crunches. I also workout my arms, shoulders, chest, and back. I don't do cardio. According to...

I have been doing a core workout I made every day to build strength and look better, but it started to lose its effect and get easy. I would do it 3 times or so: 40 Russian twists 25 situps 12 v-ups 30 bear crunches 45 scissors 40 bicycle crunches 1:15 plank I was wondering if anyone...

Hellowski! As the title reads i want help to make the smartest possible training program for a 15 minutes workout, 4x times per week, hitting the same muscle groups 2x times per week. With the least amount of resting between sets and exercises. It will be a circulation program where i do lets...