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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 VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
20 Pages
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10-26-2021, 05:34 PM Go to last post
597 206,826

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
101 Pages
1 2 3 4 5 ... 101
3,027 1,276,612

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
10-05-2021, 02:22 PM Go to last post
85 377,695

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
24 Pages
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715 881,783

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
33 Pages
1 2 3 4 5 ... 33
09-09-2021, 12:16 AM Go to last post
968 1,076,436

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,435,686

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 2,929,640

Smile Rate my home gym workout (Barbell Only)

Hi everyone, Due to covid I've recently started my own home gym. I've got a barbell, power rack, adjustable bench, and some weights. I recently came up with this program and have been enjoying it a lot. I'm currently eating just above maintenance and will work on increasing a little bit of...

nzjames‎, Yesterday 02:19 PM
Yesterday, 03:00 PM Go to last post
1 114

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
4 Pages
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Yesterday, 01:42 PM Go to last post
106 15,630

Delt & trap mix: Is this an optimal assortment?

The PPL I'm following lists face pulls OR rear delt flys plus band pulls. Seems they're targeting trap and rear delts, the band pulls obviously for trap. Think it would be optimal to do rear delt machine flys and upright rows? Upright rows would not hit rear delts. Only specific anterior delts...

Mac20nine‎, Yesterday 01:39 PM
Yesterday, 01:39 PM Go to last post
0 86

Recomposition routine

Need a recomposition routine which doesn't require super sets. Found the German body recomposition GBC. Too many of the workouts require use of two different sets of equipment. Will be difficult to do that at the gym as others will use it. Any suggestions on routines or splits.

training12‎, 10-23-2021 02:05 AM
Yesterday, 11:17 AM Go to last post
12 875

Is this program sufficient for a full shoulder plan?

Asking if you more experienced lifters consider this routine to be sufficient for a balanced approach to hitting all three heads of the shoulders. Assume the rest of the workouts will have similar volume of things like bench press and deadlifts, which "work" the shoulders but indirectly. In a...

BadGaskets350‎, Yesterday 02:46 AM
Yesterday, 07:20 AM Go to last post
7 310

"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
272 Pages
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10-26-2021, 08:32 PM Go to last post
8,151 1,948,920

Is there a 3-day alternative to the Fierce 5 INTERMEDIATE programme?

Hi all, I've been running the Fierce 5 novice programme for quite a while now and I'm looking to move on from it. I've looked at the 4-day Intermediate Fierce 5 Upper/Lower programme however I don't have enough time to go gym 4 days in a week. Is there a 3-day alternative that someone can...

tabmax22‎, 10-26-2021 11:32 AM
10-26-2021, 07:33 PM Go to last post
3 328

Workout plan needs review

Hi folks hopefully somebody can give me a few pointers. I’ve been lifting for 5 years. I’m a hardgainer on arms, but the rest of my body is doing ok. I have time for workouts on Monday, Wednesday and Friday, and I do the same full body routine on all three days: Some quick push-ups...

McNulty2402‎, 10-25-2021 12:44 PM
3 470

Question for you guys who do rp style training.

For you who like rp style volume ramping, do you log rir every week when going from 4/3 rir at start of the meso to 0 rir in the last week? Or do you only log it for the first week, then add weight, reps and sets from there, without thinking to much about rir. I think i read somewhere that you...

philip750‎, 10-22-2021 05:15 PM
10-26-2021, 09:21 AM Go to last post
3 789

Is there a conventional definition for "novice," "intermediate" and "advanced"?

Beginner is pretty self-explanatory, and no one bothering to ask is elite, but this range represents what exists on this forum. I've seen multiple times that "novice" tends to be defined by one's capacity for linear progression - which makes sense as far as it goes, but the criterion is...

EliKoehn‎, 10-26-2021 07:32 AM
10-26-2021, 09:08 AM Go to last post
3 321

Workout routine to get physique similar to Mike Tyson ?

I really like how Mike looked in his prime and how big he was for a “ small guy “ , obviously I know genetics played a part , so please don’t come here and say genetics I don’t want to be him only have physique similar . What routine / programme would be best for me to follow ? I’m not really...

Asheyy55‎, 10-24-2021 07:42 AM
10-25-2021, 04:12 PM Go to last post
23 1,158

Go hard or go home?

Hello folks Just started working out so I've been researching a little and I'm literally overwhelmed by advice. I'm 5'11 and around 11 stone, pretty skinny so trying to put weight on but reading about calorie counting, macros ect. literally fly over my head (29 with kids) so it's kinda difficult...

Identity1‎, 10-19-2021 02:52 AM
10-25-2021, 12:00 AM Go to last post
27 1,470

""" Frankie NY's Mass Building Program """

Has anybody gotten any good results with this program? DAY 1 ? PULL Deadlifts or Power Cleans Barbell Rows, Dumbbell Rows, or Wide Grip Chins Barbell Curls, Close Grip Underhand Chins, or Hammer Curls DAY 2 ? PUSH

MethodMuscle‎, 11-16-2008 09:25 AM
10-24-2021, 04:38 PM Go to last post
28 11,282

German volume training GVT

Anyone done it, been reading about it am getting different variations of the program. Some are recommending super sets. Criticism of the program is that there's little result after 6 reps. Anyone tried the program. can you give me a plan for the program. Goal to build some muscle and lose fat,...

training12‎, 10-21-2021 04:14 AM
10-24-2021, 11:22 AM Go to last post
9 909

Knee Injury

Lovely news from MRI and xray, I have a bad meniscus tear and onset arthritis in my right knee, Bodyweight squats kill no matter the position, I was so close to a 100kg Squat also but it's not worth it, especially when my only transportation is walking. He told me to avoid lower body lifting or...

Mbt1990‎, 10-19-2021 02:02 PM
10-23-2021, 09:04 AM Go to last post
14 898

Question Incline bench won't go up

Hi new on this forums, I had a question about the incline bench and why it won't go up. I do 3x5 on incline and I did 3x5 with good form but when I put a 5lbs increase I failed on fourth rep on first set and I've Been stuck there. I'm also gaining strength on all lifts except on incline bench(even...

Darkseidd21‎, 10-22-2021 03:28 PM
10-23-2021, 03:39 AM Go to last post
6 740

What does your typical on day look like?

For those that workout hard enough for folks to think you are fairly ripped what does your day look like on a day where you get to the gym? How do you structure your time so you don't feel like you're being wasteful with your energy? I workout in the Am and I'm disciplined with my diet, but I...

jjos8‎, 10-20-2021 06:39 AM
10-22-2021, 07:34 AM Go to last post
14 1,173

Not progressing whatsoever with Fierce 5 as a beginner after 2-3 months.

Dear, I am becoming increasingly frustrated by working out, because for some reason I am simply not getting stronger. As adviced by an earlier post on this forum, I have stuck with the Fierce 5 routine since the end of June. I took a break halfway through because I went on vacation for 2 weeks,...

Bremster1‎, 09-11-2021 06:42 AM
2 Pages
1 2
10-22-2021, 04:12 AM Go to last post
50 6,644

Beginner workout for a fat guy

Hey guys. Im looking to work out. But im undecided which routine to do so I am gonna ask for your guidance My goal is aesthetics but I am not sure wether I should focus on this cause Ive got a good amount of fat/weight to drop (20 kg/44lbs atleast for a healthy weight, alongside the fat% drop...

Gainz4BROdin‎, 10-21-2021 06:33 AM
10-22-2021, 02:17 AM Go to last post
10 850

Coming Back after Injury - Routine - Rebeginner

Trying to keep this short. 2 years ago I was a dedicated beginner, cutting, using all pro routine. Hurt my back on the stiff legged dead lifts. Went from 25% BF to 18%. Slow gains due to cutting. Didn’t like that routine, honestly. I’ve been watching my diet and am down to about 20% BF now. I...

coyoteugly50‎, 10-11-2021 06:13 PM
10-21-2021, 06:50 PM Go to last post
6 1,391

Muscle Definition

So I can see I've got a bit of muscle on the arms :) Not loads but a bit. I've been doing the gym/some form of exercise a couple of years now but upped it on the free weights recently which I feel really helped. The only thing is that sometimes I feel that the arm muscles are not as hard as after...

Phil2021‎, 10-21-2021 01:17 PM
10-21-2021, 02:41 PM Go to last post
5 773

Can you build muscle or at least maintain it with short rest periods

Im just wondering if you can build muscle with the weight trsining this program outlines. Its a three day upper/lower split and the workouts are 45 minutes each . Each body part is basically hit every 5 days for a brief effort. 6 sets in a pyramid style fashion the reps are 12 ,10 ,8, 6 ,12, 12....

lifechange99‎, 10-17-2021 03:46 AM
10-21-2021, 01:20 PM Go to last post
4 1,000

6'3 (1.9 m), 170 lb (77 kg). Unique circumstances, looking for program recommendatio

I was recently (last year or so) very short on money, so all I had was a pair of 10-pound dumbbells. I tried everything I could to make the most out of it by increasing reps and doing some moderately difficult bodyweight calisthenics. I also managed to actually miscalculate my calories during...

RayAP19‎, 10-13-2021 04:10 PM
10-21-2021, 06:10 AM Go to last post
24 2,005

Building a training program suggestions please

Hey guys, I want to build a resistance training program to build muscle and lose fat so that I can try and reverse my prediabetes and other health issues. I have no problem doing exercises, however I just wanted to ask if you could suggest which muscles I should target for each category (Eg...

dyara15‎, 10-19-2021 10:02 PM
10-20-2021, 10:48 AM Go to last post
4 809

Question What exercise routines can i do with barbells and dumbbells?

Decided to change my life around today and wanted to start working out. I only have access to a barbell and dumbells in my home and cant get to a gym anytime soon. Ive been looking for upper body workout routines but most require an incline bench which i do not have. Would greatly appreciate any...

Bk821‎, 10-18-2021 07:53 PM
10-20-2021, 02:33 AM Go to last post
6 796

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