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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
277 Pages
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Yesterday, 07:08 PM Go to last post
8,288 1,317,131

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
99 Pages
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2,965 1,017,741

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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06-01-2020, 10:27 AM Go to last post
672 643,189

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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04-24-2020, 11:20 AM Go to last post
946 770,889

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
1 2 3 4 5 ... 23
04-18-2020, 12:36 PM Go to last post
684 1,192,927

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
09-06-2019, 12:41 AM Go to last post
72 228,106

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 2,521,322

Thumbs up I need a Chest day routine, bad chest genetics?

I am looking for a routine for chest day (for physique), it's always seemed to lag and I haven't given it enough emphasis (plus my torso is very long 6'3), so I want to really try hitting it and see what happens. I need something I can do from home due to gyms being closed. I have a bench(flat,...

Treverh55‎, Yesterday 03:05 PM
14 308

Smile Looking for good workout routine.

Hey guys, newbie here. How do I get started? I was in a really good fit back then in my high school years and I ran a lot and loved it. later in life, things changed... and I was eating fast food and unhealthy food a lot and now during the Corona-Virus, I'm in quarantine so I ate a lot and did...

Mr1Makaveli‎, 05-30-2020 08:43 AM
Today, 02:32 AM Go to last post
8 972

"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
269 Pages
1 2 3 4 5 ... 269
Today, 02:28 AM Go to last post
8,051 1,649,102

Decent gains after 3 months?

After 3 months of lifting weights, having not lifted for over 2 years, have I made ok gains so far? OHP -Start: 75lbs Now: 105lbs x 3 Barbell Row - Start: 75lbs Now: 115lbs x 6 Squat - Start: 75lbs Now: 145lbs x 3 Deadlift - Start: 95lbs Now: 185lbs x 4 Pull-Ups - Start: 3-4 incomplete reps...

proxyfunction‎, Today 01:33 AM
6 133

Lockdown program for stubborn fat?

Hello all. I'm a 31 year old guy, 5' 9" tall, 73.3 kg this morning (fasted). I started working out in March 2019, when I had hit 100 kgs. A regular gym schedule (6x weekly, bro split mostly) and a consistent calorific deficit helped me drop down to 79 kgs by March 2020, when lockdown kicked...

PG89‎, 04-28-2020 10:48 PM
Yesterday, 11:24 PM Go to last post
8 954

Beginner Hypertrophy for Planet Fitness

Hi guys, I'm requesting a basic muscle-building program (4-5 days) that can be followed at Planet Fitness. By Planet Fitness I mean mostly machines and dumbbells (since they don't have Squat, Deadlift). The only experience I have is, Rippetoe's Starting Strength (at a different gym) for...

WillHappen‎, 05-19-2020 07:45 AM
2 Pages
1 2
Yesterday, 05:16 PM Go to last post
46 3,141

How's my PPL Routine?

Hey guys, I've been following a PPL routine for about 5 months now, with pretty good results while bulking. I have had to switch exercises every so often due to plateaus/lack of gym. I'd like some feedback on my current routine I am doing with the weights I have at home, especially in terms of...

orangeloor34‎, 06-02-2020 03:26 PM
Yesterday, 04:17 PM Go to last post
7 623

Workout programs for coming back in good way

Hi to everybody, I would like to ask you if a program like this by Sami can be really helpful for coming back in a very good health way after a period of resting due a surgery. Usually used Sami different programs but this one never tried in this way!! Some of you is following this? Thanks!!...

Andrea915‎, Yesterday 12:21 PM
Yesterday, 02:06 PM Go to last post
2 138

Question What is optimal training for strength?

Is squatting twice a week once 5*3 and the other day 5*1 efficient for building strength?

userSCGVTTF8C3T‎, 06-03-2020 06:12 PM
Yesterday, 01:54 PM Go to last post
6 291

Got bored of workout routine which workout routine do you recommend next?

So I have been using Fierce 5 for 1 and a half. After that I started to use The Intermediate Upper/Lower which is recommended after Fierce 5. Now I have been using that for 2-3 years. I haven´t been working out for a 3 months due to lock down and I thought to myself I could switch up my old...

Pajchel‎, 05-28-2020 02:37 PM
Yesterday, 01:42 PM Go to last post
27 1,696

Question Hellllllppppp

Hi everyone. I really need some help getting settled at the gym. I am on a strict keto diet and have lost 9kg in 6 weeks. I still have around 15kg to reach my goal weight of 95kg. I feel allot healthier and I want to get started at the gym BUT I am completely overwhelmed by it all. I want to...

noddyx‎, Yesterday 12:29 PM
Yesterday, 01:07 PM Go to last post
2 161

Decreasing reps until you can only do 1?

For a while now I've been doing as many reps as i can of a particular exercise (let's say I get to 10 reps). Then for the second set I do as many as I can again (let's say I only get to 8), then I just continue doing sets with as many reps as I can until I can only do one rep. It might end up...

joea9‎, 05-28-2020 01:32 PM
Yesterday, 11:10 AM Go to last post
9 1,078

Best resistance bands

Hi guys, I’m trying to build muscle and drop fat. I do the whole going to the gym thing and then lose confidence and either stop going or don’t do certain exercises because it’s busy. I’ve been looking into resistance band workouts, my strength won’t be great but I’ve been dieting hard and...

ws155421‎, 05-25-2020 12:16 AM
Yesterday, 11:01 AM Go to last post
6 814

Question Is this a good training program for strength

Is this a good training program Monday- Powerclean and Squat 5*3 for both Tuesday-Bench 5*3 Wednesday- Deadlift 5*3 Thursday- Powerclean and Squat 5*1 for both

userSCGVTTF8C3T‎, 06-03-2020 06:21 PM
Yesterday, 09:03 AM Go to last post
11 473

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
13 Pages
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06-03-2020, 01:51 PM Go to last post
372 80,103

Workout Plan Help

Hi, I am 28, 5 ft 11 and around 140lbs. I am very thin and i want to do something about it. I want to bulk up but i am a complete beginner and not sure what to do. I purchased a multipurpose gym, bench, dumbbells, bar and all the weights. However, i don't have any guidance or routine to follow....

MichaelCo1‎, 06-02-2020 02:51 PM
3 435

49 year old beginner

Hello all, I'm 5'11" 187 male. I am a beginner. Can anyone recommend a starting program, and diet plan to get me going? Thank you. Rich

Rodnessrichard‎, 05-30-2020 07:46 PM
06-02-2020, 06:02 PM Go to last post
10 946

Poll Poll: What was your end weight on the deadlift on starting strength?

Please, only answer the poll, if: 1. You are a man. 2. If you started the program after your were 18. 3. If you finished the program before you were 50. 4. You stalled at least twice on the DL.

Sun tzu‎, 06-01-2020 04:36 AM
2 Pages
1 2
06-02-2020, 04:44 PM Go to last post
32 1,358

Any dynamic strength/hypertrophy programs?

So i've tried multiple programs throughout the years that focuses on strength. After a several year pause i started with Stronglifts 5x5, then Madcow 5x5, and now on Wendler's 5/3/1 Boring But Big. I plateued on the first two (SL, Madcow) even with deloading, and on the 4th program of 531...

HindiUSMC‎, 05-30-2020 12:57 PM
06-02-2020, 11:52 AM Go to last post
5 965

Who's returning to gyms now?

My gym re-opens Monday. I definitely won't be there. No amount of cleaning, social distancing, etc. could make me feel safe there right now. Gradually I'm building up my "home gym" -- dumbbells, barbell, plates, jump rope, resistance bands, yoga mats, etc. Not easy since equipment is hard to...

HardGainersTry‎, 05-15-2020 07:28 AM
2 Pages
1 2
06-02-2020, 11:44 AM Go to last post
31 2,656

Body weight workout plan help

The gym being shut I need a workout out plan. Any suggestions. I have access to light weights. I'm doing, press ups, dips, tricep. Body weight Dumbells Squat, shoulder press, bench. Low weight so offers little resistance. Shall I do more reps. Sop it all together and take up another...

training12‎, 05-31-2020 08:52 AM
06-02-2020, 07:50 AM Go to last post
5 734

How to Know if You're Gaining Muscle

Hey guys, I was hoping to find some advice on my current dilemma. I finished a 40 lb cut from 130 to 90 lbs in December (I'm a very short guy, 5 ft tall). I had been working out for a few years before that, but not consistently or properly enough, so my progress was quite bad. Since this...

orangeloor34‎, 05-29-2020 10:35 AM
11 1,334

Question Anyone from the UK?

Hi guys, Wanted to ask to all UK people how they are getting on with their home training? What kind routine you following and how you coping during lockdown? It seems gyms wont start to re open until July earliest and it’s crap. I’m struggling with motivation and sticking to workouts since I...

ben1500‎, 05-30-2020 09:23 AM
06-01-2020, 05:45 AM Go to last post
13 1,091

Lightweight -> not lightweight

I'm trying to get advice on when to start bulking and whatnot. Im 146lb at 5'7" and maybe 15->16% and i started 2 years ago at 128lb at maybe 17->18%bf. My original goal was to get strong and stop being a lightweight. So bulked up to 160lb got fat then went back down to 140lb at around 15->16%bf. I...

Lizzy3200‎, 05-30-2020 08:39 PM
05-31-2020, 01:52 PM Go to last post
1 770

Question Why do most program not inlcude Shrugs?

Hey Guys, I looked at Rippedbody novice, Fierce 5 full body, Fierce 5 & Vikings Bare Bones Full body and Upper Lower programs and most of them either only have shrugs on 1 day and not the rest or don't have them at all. Is there something I am missing? I am asking this because I struggle or...

fattofame3‎, 05-31-2020 12:27 AM
05-31-2020, 10:00 AM Go to last post
3 931

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