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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
268 Pages
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8,015 1,215,619

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
99 Pages
1 2 3 4 5 ... 99
2,946 941,388

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
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 681,722

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
23 Pages
1 2 3 4 5 ... 23
12-29-2019, 08:44 PM Go to last post
682 1,120,779

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
23 Pages
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11-11-2019, 05:58 AM Go to last post
665 565,364

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
3 Pages
1 2 3
09-06-2019, 01:41 AM Go to last post
72 181,960

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 2,410,310

Thumbs up Just little advise please.

First off I’m new here and sorry if this is in the wrong place or even wrong website. But bascily I’m just after any good advice to help me. I’m not going gym at time been. But Im working at a fencing company and having to lift and move concrete all day long some light and some quite heavy....

wimpykid0121‎, Today 06:23 AM
2 90

Still get results or gains..... Switching from weighted to high rep for a while?

I have a question I've been pondering about. I've been suffering from some muscle strains and tears after 15 months of doing weighted dips and pull ups. I've always worked heavy in the 3-10 rep range with great results over the 15 months and have progressed really far. But due to injuries, it...

WeightedDip‎, Today 07:01 AM
Today, 07:31 AM Go to last post
1 58

10 months in, program advice please.

Hi guys, I am 10 months into training consistently (4x a week) I am currently doing the program below whilst bulking. I am gaining around 0.5lbs per week. Before this program I did a 16 week program which was quite similar I.e. chest day, back day, leg day etc. And overall I have gained...

archyash86‎, Yesterday 12:09 AM
14 465

Post Looking for a new program

I will have been working out for 8 months in few weeks. I was working out at home for first 5 months with only dumbbells and bodyweight and i got into the gym 3 months ago. So i always did as many sets and reps as i wanted. Only like a month ago i started watching my sets and reps properly but i...

Tonii47‎, Today 03:16 AM
Today, 06:59 AM Go to last post
2 130

Advice for limited time

Hi all, unfortunately I have limited time for training sessions these days and was looking for some advice or recommendations on an upper body weights routine I could fit in 35 minutes. I don't want to try and squeeze in too many exercises per muscle and run out of time but I would like to try and...

Grandville23‎, Today 06:35 AM
0 75

Arnold's routines from his book

Got sort of curious about these old school routines from Arnold's encyclopedia of modern bodybuilding book, so it sparked my curiosities and I decided to try one. In the book, he mentions three types of programs that i've seen; basic, advanced, and competition, with progressively increasing...

TheShadowMan‎, Today 05:39 AM
0 104

Ectomorph Program

Hi everyone. Im 30y/o male, 5.7" and 60kg. Just starting to workout this couple of month. My question is does my program is ok for Ectomorph or too little volume? My goal is to build muscle, get bigger and increase weight. For compound exercise my rep/set is 5x5, while the accessories...

ZintoZin‎, 01-23-2020 01:59 AM
Today, 04:50 AM Go to last post
6 727

Workout Length/Intensity Questions & Critique

Hello, I’m 40 and have been training 5-6 days per week for the last 6 years or so. I have always done pretty long workouts - 90-120min including warm ups & stretching. I have been doing Push, Pull, Legs twice a week with one rest day. I’m happy with that routine - my questions have to do with...

alwilson000‎, Yesterday 05:34 PM
7 312

Question Just making sure everything is fine

The program makes this post look really long, but it's not. Anyway, time to make sure my training is fine again so I can stop second guessing myself. I made a post a few months ago where I had the following stats: 170 cm, 74 kg (1 year of lifting) Bench: 3x5 65 kg OHP: 3x6 42,5 kg Squat:...

faithbrah‎, Yesterday 12:42 PM
Today, 12:44 AM Go to last post
3 293

Looking for a new 4-5 day split routine

Hey guys I have been using the fierce five five day split and I got some really good strength gains with Deadlift going from 160 to 180kg Squat going from 110 to 135kg and Bench going from 95 to 105kg I am now looking for a new program to run that still runs around the same three compound...

StumpingIron‎, 01-23-2020 05:45 PM
Today, 12:24 AM Go to last post
18 768

Unhappy Friend has no growth

I’ll try to keep the setup short. My friend started getting me to be his workout buddy, so we can start working out. I haven’t worked out in a long time (was an athlete in High School, but I’m 32 now), and he was a farm kid (age 24, young and skinny), that never did any formal workout. We have...

ReiLen‎, 01-24-2020 12:07 PM
Yesterday, 10:29 PM Go to last post
12 545

Question Long term advice desired for which direction to take my workouts/fitness

Hey all, Just a few questions about what direction to take my fitness/working out routine in the new year, as I'm a bit clueless as to which direction to progress from the position I'm currently in. Background: Currently as it stands I'm 22 years old, 6ft 2, 145 pounds or so. I've been...

tomorrowalready‎, Yesterday 04:22 PM
Yesterday, 06:16 PM Go to last post
1 184


Hi all. I'm very new to this, looking to put on some muscle. All the motivation and enthusiasm but lacking expertise. After much research- youtube, blogs, etc. on Bro splits and the rest, I've come up with a plan. I really want to train each muscle twice per week, as the research I've read seems to...

Gaz12345‎, Yesterday 01:57 PM
Yesterday, 05:02 PM Go to last post
3 194

Bone Density and Connective Tissue focused programs

Mike O'Hearn talks this school of thought Does anyone have a regiment I could pick up and follow? Endomorph here 5'10.5" 280 in the winter, 265 in the summer. Just starting to work out consistently for the first time in my life. I have fatigue issues so ive been sticking to about 60%max and...

Sorzin‎, 01-24-2020 07:47 PM
Yesterday, 01:19 PM Go to last post
2 336

Lack of Soreness New Workout

I recently joined a gym that includes a lot of circuit training with weights. First day was upper body, and the soreness was killer. Second day was lower body, and there was practically no soreness whatsoever. I haven’t worked out in 13 years so I’m definitely not in shape. And before joining, my...

Danaleer‎, Yesterday 09:44 AM
Yesterday, 12:29 PM Go to last post
8 273

need help with lifting/cardio routine for fat loss

I've 5'9' 250 lbs. Been powerlifting for about 2 years and I've become a decently strong fat guy. i really want to loss the fat and get healthy/lean. right now i go to the gym 5 days a week for about 45 minutes. I've recently started lifting on MWF and doing cardio on T, THURS. However, what...

marinemail05‎, 01-13-2020 09:03 AM
Yesterday, 11:13 AM Go to last post
4 755

Bro split recommendations?

So I have spent years bulking/cutting doing Strong lifts and 531. I feel like I have just gone in circles to be honest. I have certainly gained a little muscle but based on the amount of time spent, I can't say that I am happy. I am kind of tired of doing the same compound lift based workouts and...

SwagenGTI‎, 01-17-2020 01:49 AM
Yesterday, 10:40 AM Go to last post
23 1,869

Post How many calories am I really burning in the gym?

Hello there, my first post here. :) So, a month ago (december 2019), I finally decided to start with my weight loss after 4 years of doing nothing and its going pretty well, losing around 1.5 - 2.2lbs per week with a ~1900 kcal diet. Current stats: - 238lbs - 5'9"

Davezor96‎, 01-21-2020 09:01 AM
Yesterday, 10:33 AM Go to last post
24 1,426

Good routine for an 81 year old?

My dad is about to turn 81. He's beaten bladder cancer and has been going to the gym with me 3 mornings a week. He swims a little, does the elliptical slowly, and has also been doing machines and some light dumbbells Would a basic full body 3 days a week be optimal for him? He enjoys lifting...

edwardwhaskell‎, Yesterday 05:17 AM
Yesterday, 10:32 AM Go to last post
12 372


Hey guys I’m planning to do total fitness full body weight strength plan. There’s a circuit in it and it says to do 3 rounds. Presumably the full circuit 3 times. In each of the excersizes in the circuit it has a number or sets which are also 3 of each. Does this mean I do 3 sets of each...

Bridean38‎, Yesterday 03:24 AM
Yesterday, 03:24 AM Go to last post
0 285

Smile Advice on how to achieve Dream body!

Hi people, I'm new to this forum so I apologise if I am not posting this in the appropriate thread (please let me know) I'm 23 years old and I am wondering if some of you could give me some tips/advice on how I should go about achieving my desired body shape. Here I have provided images of my...

Yas97‎, 01-24-2020 11:37 PM
Yesterday, 12:50 AM Go to last post
1 344

Am I doing it right?

So I started lifting weights back around Late September 2019, I am 34 years old, 171cm tall, and at the time weighed around 12st8. I wanted to workout out 5 days a week mon-fri as my work allows me to train every weekday. So I started doing a split routine, Chest and Back on Monday, Legs and...

deankenny21‎, 01-23-2020 12:18 PM
01-24-2020, 11:43 PM Go to last post
13 741

Do you use a Massage Gun? How do you like it?

So I'm looking into getting a massage gun for some help with recovery. I know all about the Theragun and Hypervolt, but what others have you used that you recommend? Read through this article on but wanted other opinions. Thoughts?

benchill‎, 01-24-2020 04:13 PM
01-24-2020, 11:35 PM Go to last post
4 313

Changing up routine

I’ve been lifting for a few years and have always followed the same format, Push and Pull (Includes quads on push, hamstrings on pull). Recently I feel as though I’m not progressing and my body is kind of telling me to lighten up. I don’t know if I’m doing too much but here’s my General routine:...

R1821‎, 01-24-2020 07:34 PM
01-24-2020, 10:45 PM Go to last post
6 393

Body parts imbalance

I am 17 yrs old and i started my lifting journey 7 and half months ago. I did big mistake with cutting and ended at 122 lbs at 5'10 lifting weights almost every day with huge volume and ignoring legs. I did what i wanted in the gym without tracking sets and reps. I always had quite good form but...

Tonii47‎, 01-24-2020 09:47 AM
01-24-2020, 09:36 PM Go to last post
2 376

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