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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 07:53 AM
283 Pages
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08-13-2020, 04:18 AM Go to last post
8,468 1,372,741

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
32 Pages
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08-13-2020, 12:53 AM Go to last post
953 815,810

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
100 Pages
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08-06-2020, 11:18 AM Go to last post
2,973 1,056,737

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
23 Pages
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07-30-2020, 04:59 AM Go to last post
685 1,230,828

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
23 Pages
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07-07-2020, 04:41 PM Go to last post
675 681,149

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
3 Pages
1 2 3
06-20-2020, 11:55 PM Go to last post
79 251,597

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
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04-19-2016, 12:44 PM Go to last post
10,927 2,576,401

Rate my upper/lower routine :)

I made myself an Upper/Lower routine, what do you think of it? Additonal notes: I am Unable to Squat. I have a Joint and a Glute Medius issue with my leg so i am unable to do Squats at the moment :(. But i am rehabilitating. Upper 1: Bench Press 4x4-7 Row Variation 4x6-8+drop set...

LUKAFITNESS‎, Today 09:05 AM
Today, 10:23 AM Go to last post
6 121

Workout program advices

I am a 16 years old guy, skinny, willing to put on muscle mass. What type of workout program would you recommend me? (I’d like To work out 5 day a week but I’m open to advices) Thank y’all in advance

davide04‎, Today 03:51 AM
4 169

Push & Quads / Pull & Hamstrings Split

Using this split in a long mass gaining phase and Im curious if anyone has any critiques Glutes are my weak point so the overlap in sessions for glutes is welcomed, even though the doms arent! Errector recovery would become an issue for me so Im trying to use lifts that somewhat limit lower back...

GoldenEraMuscle‎, Today 12:59 AM
Today, 07:57 AM Go to last post
4 212

How long do you wait between sets and could you go all day?

Hello so I just filled a pale bucket one third full of water and did some overhead presses, I did x5 sets of 12 reps, by the last couple reps on each of the sets I could barely complete the reps. However if I waited 10 minutes, I could probably do it again, and again etc.. so my question is, is...

rocknrollguitar‎, Yesterday 10:23 PM
Today, 06:33 AM Go to last post
7 237

Help with fixing a program

So its been awhile since I've looked at any gym equipment after injuries and whatnot. Finally got through all that and trying to get back to losing some gut and gain some tone, but limited space has me stuck with dbs, kettlebells, and a bench for now. Looking around I like the concept of allpros...

Zerokilla‎, Today 05:00 AM
1 114

PHAT Mixed with Wendler's 5/3/1

I follow PHAT by Layne Norton mixed with a compacted version of Wendler's 5/3/1 used for all exercises. The Wendler's week is compacted so that I can gain 10 lbs. on lower body exercises and 5 lbs on upper body exercises every two-and-a-half weeks each. During the Summer of 2014 I went from...

Ajapai‎, Yesterday 02:09 PM
Today, 04:30 AM Go to last post
3 262

Progressive Overload: Lower the weight a little every mesocycle?

Hey all, I'm currently running RP's program by mike israetel. My question is that is it necessary to lower the weight every mesocycle and slowly progress back up or can I keep the weight the same on every lift without having the need to lower it? Here's an example: Week 1: Bench 155 Week 2:...

superman238‎, 08-13-2020 05:27 PM
Yesterday, 10:53 PM Go to last post
19 703

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
17 Pages
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Yesterday, 07:57 PM Go to last post
487 114,459

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
3 Pages
1 2 3
Yesterday, 07:47 PM Go to last post
73 19,462

Am I Overtraining?

I've been getting some feedback from my dad that he thinks I'm overtraining so i came over here for advice. 19 years old, 5'10", 147lbs. Been working out pretty consistently for a year and half aside from a good portion of quarantine. Started 120lbs, 10% bf November 2018, March 2020 was 160 lbs 19%...

Small2LessSmall‎, 08-11-2020 06:48 PM
2 Pages
1 2
Yesterday, 01:37 PM Go to last post
30 1,227

Back to the gym after lockdown - Is this a good plan?

Age:29 Weight: ~66 Kg/145 lbs Height: 175 cm Hi everyone, I finally got access to a proper gym, for the first time since mid-March, and wanted your opinion on my comeback plan. A brief summary of my past training history to give some context. About a year ago, after a cut that got me down...

astrocoyote‎, 08-13-2020 08:39 AM
Yesterday, 01:13 PM Go to last post
2 480

Strength training programme after heart attack

Hi all used to be on here years ago but had to stop due to health condition. I now have a different condition which I know you can help me with. I'm looking for a good strength training programme for someone who has had a heart attack I know that might sound mad but I've been told I now have to...

jay71‎, Yesterday 12:33 PM
Yesterday, 12:43 PM Go to last post
1 188

Lightbulb What program to run?

Hi everyone: here's my question (if you don't bother reading everything just answer this!) WHAT PROGRAM WOULD YOU RECOMMEND TO A YOUNG BODYBUILDER PAST THE BEGINNER STAGE WHO CAN TRAIN 3xWEEK?? Otherwise here is some context Hi guys, I'm someone past the beginner phase who still wants to add...

Mattfers‎, Yesterday 02:16 AM
Yesterday, 03:03 AM Go to last post
2 318

Need to gain muscle mass

I’m 5’11 150lbs and my arms are 12” what are some home workouts I can do to gain mass kinda fast? I’m 16

edwardsethan13‎, Yesterday 02:52 AM
Yesterday, 03:00 AM Go to last post
1 348

PPL vs Body part split

Hi all, Noob here started lifting 1 year ago. 50yo male was 145lbs down to 125lbs now. I’ve tried different programs but currently doing PPL,PPL,cardio day 7, restart. Was doing body part based before where it was, chest, arms, shoulder, back, legs, cardio, restart. Both have their own pros and...

njneh‎, 08-13-2020 12:31 PM
08-13-2020, 02:59 PM Go to last post
4 453

Help a beginner with his program

Why every beginner workout program focus almost entirely on compound exercises including very few isolation movements if not at all? Wouldn’t that leave you with muscles like calves, forearms or triceps underdeveloped because not directly trained? With that said, would it be a problem if I...

davide04‎, 08-13-2020 02:04 PM
08-13-2020, 02:10 PM Go to last post
2 390

Weights and cardio

Is it OK to put cardio on its own day of the week? Currently this is what I am doing Day 1: Legs Day 2: Shoulders Day 3: Chest and Tris Day 4: Back and Bis Day 5: Cardio

Shaineyhackney‎, 08-13-2020 12:45 PM
08-13-2020, 01:12 PM Go to last post
1 363

Anyone uses HST? Program recommendation?

Hi guys, I'm an intermediate lifter, guilty of program hopping and exercise hopping. I am a med student... So I can't train more than 3 days per week. Here I have 2 questions: 1) What program do you recommend on a 3xweek basis (possibly full bodies or A/B split: It may happen that due to...

Mattfers‎, 08-13-2020 04:39 AM
08-13-2020, 09:53 AM Go to last post
4 437

low heart rate?

sometimes my HR goes to 46 when i lie down watching tv ? is it dangerous?

Taatz‎, 08-07-2020 12:13 PM
08-13-2020, 08:25 AM Go to last post
16 1,272

CONFUSED (relatively a noob) - Bulk or Cut... bw/ 5' 9" - 5' 10" at 160-165 lbs

Looking at these pics, do you guys think if I try and cut down/lean up i'll look like a scrawny ****? Trying to go for a Zac Efron-isque look from baywatch (yeah, let a man dream) I'm assuming I have a decent amount of muscle given that I can do pushups/pullups/wide grip etc. with ease. Bench...

OmarPPP‎, 08-11-2020 10:25 AM
08-13-2020, 05:22 AM Go to last post
9 842

Is this a good 5 day workout program?

I sort of created my own workout program and I’d really like to know what you think. I’m 16. I intend to hit the gym 5 times a week alternating workout A and B and resting only on Wednesdays and Sundays. Basically every exercise is structured in 4 sets of 6 to 12 reps. Workout A Pull ups ...

davide04‎, 08-13-2020 03:47 AM
08-13-2020, 05:12 AM Go to last post
6 501

Next Routine After Fierce5

I've been doing the Fierce5 routine for about a year or so now. I used it to bulk up, ended up getting fat, and then cut back to my target weight. All using the full body Fierce5 barbell routine. I'm ready to bulk again, and want to focus on hypertrophy now. I want to move on from this routine for...

OralB‎, 08-08-2020 11:55 AM
08-13-2020, 12:36 AM Go to last post
11 1,209

I am stalling with linear progression, do I go back, forwards, or stay where I am?

I started working out seriously in August 2019. I spent some time before messing around and not really getting anywhere. I ran with ICF until quarantine hit in March 2020. I saw good progress, even though towards the end I was deloading several times on bench and spinning my wheels a bit. Here were...

Rohan340‎, 08-11-2020 05:01 PM
08-12-2020, 05:28 PM Go to last post
20 871

A couple questions

I’m currently cutting and following the workout below however, I’m staying on the same weight until I start my bulk as I can’t progress in weight. I’ve was following this program when I was bulking also and I found it difficult when I added weight, barely or even failing to get out all the reps...

Cautious1‎, 08-12-2020 12:04 PM
08-12-2020, 01:21 PM Go to last post
10 526

New to Push Pull Legs (PPL)

Hello people, I'm making a new program for myself and of course I have some questions Moving from Bro splits repeat, so it's a five days cycle Training for hypertrophy, I'm in my mid 30s What I'm thinking of is Push Pull Legs Off Push Pull Legs Off... hit the same muscle once...

Tango0023‎, 08-11-2020 10:21 AM
08-12-2020, 09:52 AM Go to last post
5 709

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