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Forum: Workout Programs

What workout is best for your goal?

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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
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Yesterday, 12:37 PM Go to last post
872 433,102

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
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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
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03-19-2019, 04:36 AM Go to last post
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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
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03-11-2019, 02:59 PM Go to last post
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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
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03-07-2019, 08:21 PM Go to last post
50 67,302

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
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02-18-2019, 04:06 AM Go to last post
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Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 8,718

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
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04-19-2016, 12:44 PM Go to last post
10,927 2,063,776

5 Day Strength and Mass Routine

Hi, I know most of you will look at this post and won't reply, but I would really appreciate if experienced people told me their opinion on this routine I created. I keep changing things to it according to how I feel in the gym. Any opinions are welcome(sets, reps, exercise selection) MONDAY...

IliasDellis‎, Today 05:52 AM
Today, 02:48 PM Go to last post
6 162

Looking for a hybrid program

Hello everyone, I have been looking for a good hybrid strenght-hypertrophy program for quiet some time now. I started 5x5 stronglifts not so long ago but I realized it is not what I was looking for since it lacks the volume/hypertrophy and the 3 days workout and 1x5 deadlifts just once a week...

Makkavelii‎, Today 02:45 PM
0 1

Why do people work their shoulders so much?

EVERY MUSCLE should be worked. That's obvious. But there are certain muscles which clearly get more attention than others, like: Chest Lats Shoulders Quads Hamstrings

clutcher45‎, Yesterday 08:09 PM
Today, 02:38 PM Go to last post
12 284

What should I do to achieve this type of build?

I am a novice to lifting. I particularly like the larger shoulders and smaller waist of Elonas Penikas (@kingelonn on instagram). Is it likely that I would be able to replicate this type of build? If so, do you have any recommendations as to where to start? Attached are pictures of him and...

GShocked‎, 03-16-2019 09:19 PM
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Exclamation How to achieve a similar physique?

That's how I currently look (after an 8 week bulk) : And I'm looking to achieve a similar muscle and body fat as this girl : Of course I'll never look exactly like her because everyone is different and genetics etc. but I mean a "similar"...

content1234‎, Today 02:26 PM
Today, 02:34 PM Go to last post
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Fierce 5 ohp stall?

So ive been running fierce 5 for 2.5weeks im a beginner ( started training again on 1 feb 2019) But i cant progress my OHP (95) if i add more ill start arching back to turn it into a benchpress move. What do I do? Everything else im making a natural progress

Blitzilla‎, 03-18-2019 05:31 AM
12 430

lost fat and now what?

whats up. so i have started to change my physique. i was 237-240 lbs and decided to live healthier. i stop eating pasta, bread and rice and go to the gym 3-4 days a week and i stop eating before i go to sleep. ive lost 38 lbs in 6 months and developed definition. im not on keto diet or nothing...

road2happiness‎, Today 02:17 PM
1 12

Question I have some questions about full body workout

Hey guys, Im a newbie with no gym experience, a skinny guy with a pretty low body fat, Im mainly looking to get a more attractive body (and a bit of strenght too) , so far the only attractive thing in my body are my abs. I've been researching for quite some time about nutrition and workout, and I...

Str33tD4wg‎, Yesterday 04:42 PM
5 177

Poll Poll: 55 pound bench increase in less than a month

So less than a month ago I could barely rep 135 pounds not gonna lie. I started following a basic 5 by 5 and I kid you not yesterday I threw up 190, I’ve read online that 10-15 pounds a month is the normal rate for beginners, so is this bizzare or am I just overthinking it? Maybe it’s the fact that...

garrettleeh‎, Today 07:53 AM
8 181

One heavy day, One light day?

I'm doing legs twice a week and I don't know if it's necessary to do one heavy one light? I know that the "light day" is not suppose to be easy, maybe less weight but more volume/reps perhaps? Sometimes I feel that I can do 2-3 heavy workouts in a row and only then I feel that I need to go back...

YawkC‎, Yesterday 09:56 AM
6 201

am i doing it wrong? please help me

hey guys, i just started to workout two weeks ago. i only lifting 15lbs on 1st and 3rd set and 20lbs on 2nd set. after that my post workout is whole food like grilled chicken breast and fried brown rice with egg and small amount of mixed veggies. im following the 1:3 ratio. then on my rest/recovery...

jon052101‎, 03-19-2019 07:51 PM
12 296

Benefits of Fierce 5?

A couple of questions rolled into one here if you guys have the answers: I am starting my fitness journey, I want to get as big as possible. I am five ten and 160 pounds. Complete beginner. Will fierce 5 give me strength or Size aswell?

BigBoss10‎, Today 11:14 AM
3 97

Exclamation I'm VERY petite, but started using free weights? HELP

Hey everyone, Let me give you an overview of my current stats. Height: 4' 11" Weight: 90 lbs. Age: 18 yrs Yes, I'm pretty small for an 18 yr old girl. I would say its been a solid month since I started incorporating free weights into my workout routine. I've been a runner pretty much my...

emmanevaeh3‎, Yesterday 10:14 AM
11 262

How do you balance cardio and strength goals?

So I am finishing up about a 4 month cut here soon and have great results. Been doing a 4 day push/pull split and doing 2 days of cardio around it. However my focus has been on the lifts to try to maintain as much muscle and strength as I can during this cut. That being said I enjoy cardio and...

CCG821215‎, Today 12:57 PM
3 76

Trying to tack on muscle

Hi, I'm currently 178 with 19.5% body fat. My main goal is to bulk, however I want to drop my body fat to 14-12% for a little ab definition. I've read articles on articles and have tried multiple work outs for the past couple of years and I feel like I still dont know what in doing. Could someone...

Terrinater‎, Today 11:31 AM
3 108

Thumbs up is this to mutch volume

monday chest and tris 5 exercises for each body part 4x12 except bench press 5x5 tuesday back and bis 5 exercises for each body part 4x12 except deadlift 5x5 wedensday legs and shoulders

calumscotland‎, Yesterday 06:39 PM
7 166

Talking 8 week challenge: program PDF + Accountability

I've completed my first week of an 8 week challenge I created!! I'm so excited! Attached is my current physique and the program I created (of course progressive overload is key). Anyone interested in me updating every week? If yes, what kind of updates (e.g. weight, pics, waist, etc.)? Also, I...

content1234‎, 01-19-2019 12:13 PM
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Today, 10:36 AM Go to last post
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Dunking Workouts

Hi! I'm not sure if this is the right place for a question like this, but I thought I'd give it a go anyways. I am 17 years old, 6 foot tall and weigh about 68kg. As the title says, I'm looking for a dunking workout. At the moment I am able to dunk on a 9 foot 8 inch rim without any training,...

Andy7247‎, Yesterday 07:45 AM
1 121

Programming Balance Made Easy

There are two main things I look at for a balanced routine. 1. Hips-How well are the lower back, quads, hams, abs and glutes balanced. 2. Shoulders-How well the back/rear delts are balanced to the chest/anterior delts. Let’s start with hips since they are relatively simple. For ham/quad...

davisj3537‎, 02-01-2015 12:14 AM
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Rear delts twice a week ?

So I’m using this split - Upper/lower/pull/push . I’m isolating rear delts on pull training and on upper training day I don’t have any rear delts isolation exercises .. Is it ok to do one isolation exercise for rear delts per week ? Since they also get hit in the rows I do on upper and pull...

Orelabergel1‎, 03-04-2019 03:37 AM
Today, 05:44 AM Go to last post
14 515

General Workout volume question.

I see different splits recommended by people: push/pull/legs, upper/lower, full body x3 and I see the exercise included in them and some of them have you doing two exercises per body part per week (Ex. upper/lower split) , while others you're doing 4-6 exercises per body part per week (ex....

bmelec‎, Yesterday 04:10 PM
Today, 03:06 AM Go to last post
5 160

Why is AllPro's considered a respectable routine when it's so low-volume?

AllPro's routine has astonishingly low volume. Why is it so respected amongst the bodybuilder community? It's a 3-day fullbody routine with 7 compound exercises. Each exercise is performed for 2 work-sets only. What's more, of the 3 days, only 1 of them is a "heavy" day. The other two days, you...

clutcher45‎, Yesterday 06:42 PM
3 193

Thumbs up Would doing this harm me?

Hello everyone, I’m not new to lifting at all but I’m still not 100% sure on this issue. I am currently doing the buff dudes cutting plan which is honestly working well, but the program does 1 ab workout every day at the end of the workout and it runs around 5-6 days out of the week. My question...

Mochoa55‎, Yesterday 06:18 PM
5 122

I need guidance

I am 22 years old and weigh 240lbs. I am an endomorph and have a decent amount of muscle. However, its covered up with unwanted fat. My goal is to get around 190-200lbs and keep the muscle I have an of course add to it. Im eating around 200g protein, 50g carbs and 80g fats a day. I take a fiber...

backwardsff26‎, Yesterday 10:51 PM
2 134

Gym combined with crossfit OR Gym combined with swimming for widening my back, chest?

Hello guys, this is my 1st post here.I have a big dilemma:P and i would like to take some expertise opinions I am 32 years old, 187 cm tall currently doing gym (weight lifting) 5 times per week ( i work in special armed forces we have also gym in my work in the mornings, plus the gym i pay...

Adoni1s‎, Yesterday 01:02 PM
Yesterday, 11:16 PM Go to last post
4 154

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