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Forum: Workout Programs

What workout is best for your goal?

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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 2,925,345

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 1,433,833

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
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09-09-2021, 12:16 AM Go to last post
968 1,074,090

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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715 880,099

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
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10-05-2021, 02:22 PM Go to last post
85 376,627

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
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3,027 1,274,614

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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Today, 12:40 PM Go to last post
595 203,905

Thoughts on this popular German beginner program?

I have a lot of clients in Germany that I talk shop with and a couple have mentioned this program over time. So I am just wondering of what peoples thoughts are? ****Translated***** - Only do the first three exercises of each workout for the first 4 to 6 weeks plus without the last set to...

Ge0rge3boy11‎, 09-23-2021 02:18 PM
09-23-2021, 03:16 PM Go to last post
1 964

Mid-block pivots

Anyone do this? I mean a non-deloaded pivot week, choosing variations of your typical lifts just for fun. Assuming whatever you’re doing offers carryover to whatever you normally do. Can it be useful or would it just set you back?

Xpiro‎, 09-23-2021 05:15 PM
09-23-2021, 05:15 PM Go to last post
0 864

Reimbursement from health plan ?

Not sure if this is the right forum for this or not... Many health plans offer various discount/reimbursement schemes to cover the costs of leading a healthier lifestyle and as an incentive for people to do so. We are with Blue Cross and their reimbursement system is run by ShareCare. The deal...

QDubs‎, 09-23-2021 08:05 AM
09-24-2021, 02:38 PM Go to last post
2 1,113

One Exercise per Body Part

Kind of a beginner question. I’ve been lifting weights for a couple years but I’m just casual with it. I don’t compete or take it overly serious but I’ve kind of fallen out of shape and I’m looking to get a little more serious with it. I have a question about routines or programs. I normally do...

Drb1982‎, 09-18-2021 07:48 AM
09-24-2021, 08:17 PM Go to last post
9 2,146

6 days a week- 10-20 mins a day

I’d appreciate your advice and/or comments on the following work out plan. I enjoy going to the gym early morning to get a good start in the day and like to go six days a week - Monday to Saturday. My current plan is 30-40 mins cardio on cross trainer and/or rowing machine followed by 10-20...

Live2021‎, 09-24-2021 02:06 AM
09-24-2021, 08:25 PM Go to last post
9 1,476

How many workouts per body part?

How many different work out should I do per body part, and how many sets of each work out? For example, how many workouts/exercises for glutes, how many for calves, quads ect. How many for shoulders, chest, bicep,triceps, fore arms, back Also, a 2nd part to this question is how long should...

Bang973‎, 09-21-2021 11:24 PM
09-25-2021, 09:21 AM Go to last post
5 1,728

Critique my workout routine

I've modified a routine by looking alternatives for what I can't do in my homegym. I can't deadlift or squat because of back issues. Keep in mind this was a routine favoring strength/power over aesthetics, but I added some shoulder accessories to leg day. Looking for reviews; Push: DB Chest...

Oilwrestler15‎, 09-25-2021 08:59 AM
09-25-2021, 11:15 AM Go to last post
10 1,302

Work out suggestions for Tonal machine and diet?

Hi. I'm 42, 270 pounds, and I've fluctuated between 220 and 300 for the last 15 years. I hired a personal trainer in 2019 and I got down from 300 to 265 where I seemed to hit a plateau. I dropped another 10 pounds so my low has been 255 then suddenly over the last three weeks I went from 260 to...

enoonami‎, 09-24-2021 05:25 PM
09-25-2021, 05:44 PM Go to last post
3 1,188

Arrow Is my back/biceps workout bad?

- Back Seated Row 4x12-10-10-8 reps Lat Pull-down 4x10-10-10-8 Narrow grip Lat Pull-down 4x10-10-10-8 Single Arm Reverse Grip Row 4x10-10-10-10 Seated High Row 4x10-10-10-8 - Rear Deltoids Reverse Pec Deck 4x10-10-10-8 - Biceps Dumbbell Curls 4x10-10-10-8

vikxdz‎, 09-24-2021 12:27 PM
09-25-2021, 05:46 PM Go to last post
18 1,934

Critique this program

Pull Day: Cleans / Clean DL Shrug 4x8 Weighted Pull-ups / Chin-ups 4x8 DB Row 4x8 Single Leg Squat / Shrug 4x8 Straight Bar Curl 3x10 DB Curl 3x12 Ab Work

Oilwrestler15‎, 09-26-2021 06:44 PM
09-26-2021, 09:56 PM Go to last post
8 1,324

What does Arnold mean when he says "10 reps to failure"?

I'm reading The Encyclopedia of Modern Bodybuilding and in more than one place Arnold will say things like "Deadlifts, 3 sets of 10, 6, 4 reps to failure" or "a bodybuilder uses less weight and does more repetitions, usually 8 to 12 for the upper body, 12 to 15 for legs, and does each set to...

joehenry087‎, 04-30-2016 09:30 PM
09-27-2021, 09:18 AM Go to last post
11 4,191

RDL & HH same day?

Hello all, I’m Doing a 4 day U/L split. On my Lower hypertrophy day can I schedule RDL and together with another HH like hip thrust on the same day? Thanks, czulsk

czulsk‎, 09-24-2021 02:50 AM
09-27-2021, 11:21 PM Go to last post
16 1,834


im free 4 days a week and i want to start stronglifts 5x5

notme32321‎, 09-28-2021 04:19 PM
09-28-2021, 08:09 PM Go to last post
2 928

Best workout program for a 4 on 4 off worker?

Hi Guys, I work 12 hour shifts in security, i work 4 days on then have 4 days off. My my goal: build muscle. Ive been hitting the gym almost every day i have off, so basically i workout 3-4 days in a row, then i do my 4 days of 12 hours shifts with no workout. Can you suggest a workout program...

directorfilms‎, 06-23-2016 10:40 AM
09-28-2021, 08:32 PM Go to last post
11 2,556

Bench got even worse

I made a thread about a week ago ( about my stalling bench. 4 weeks ago I hit 170 lbs for 3 sets of 8, then the following week I hit 175 lbs for 3 sets of 8. The week after (so 2 weeks ago) I did tried 180 lbs and...

MisterNoGains‎, 08-31-2021 02:18 PM
2 Pages
1 2
09-28-2021, 09:27 PM Go to last post
49 9,237

Best apps for bodybuilding?

What are some of the best apps for the allround bodybuilding journey? I'm talking tracking everything from the food and portions intake, specific excercises, sets, reps, hours of sleep, etc.. Basically an all-in-one bodybuilding lifestyle tracker app

Jeuzek‎, 07-02-2021 01:32 AM
09-28-2021, 10:37 PM Go to last post
3 2,433

10x3 Does anyone have experience with this program? I'm considering giving it a go but want some reviews first. Thanks!

mdonnelly80‎, 09-28-2021 02:29 PM
09-29-2021, 01:35 PM Go to last post
10 1,214

Thoughts on 5/3/1? Has anyone ever done this? I read this the first time about three years ago or so. At the time, I was much weaker and more ignorant of training principles and programming. Reading through it again, it still seems to be...

EliKoehn‎, 09-29-2021 08:30 AM
09-29-2021, 02:36 PM Go to last post
11 1,238

Truck driver needs advice.

My stats.. 29 year old male, 5 foot 6, hover around 62kg. My situation.. I'm a long distance truck driver, I'm away from home 5 days a week, i have a young family and cannot go to my local gym as the weekend is for family time due to my job and being away from home so much.

bluenose244‎, 09-29-2021 10:20 AM
09-30-2021, 09:19 AM Go to last post
6 1,135

Should i lift to failure ?

Hey, i have a question. I train fullbody 3x per week. I never lifted to failure, just close to it. I recently started more focusing on building muscle, also little bit increased my calories and i have question about training to failure. What i know, training to failure may lead to better muscle and...

Shakewhey‎, 09-26-2021 08:53 AM
09-30-2021, 07:18 PM Go to last post
13 2,084

An ideal workout plan for elderly people?

Hi, I'm going to be training my mom with her workout. She is 60 years old and often suffers from back pain. I think her pain is related to her weak core muscles. However, I'm not familiar with designing workout routines for elderly people that just want to improve their health condition as opposed...

puretonic11‎, 09-26-2021 07:10 AM
09-30-2021, 08:49 PM Go to last post
8 1,787

Push/Pull Split with IF?

I've been doing a fairly vanilla PP split for about 2 months with the goal of maintaining muscle (or making slight gains) while burning fat. I've plateaued on my fat loss even though I've been keeping macros in check and staying under target calories. I was thinking of introducing a 16/8...

SweetBerryWine‎, 10-01-2021 08:11 AM
10-01-2021, 02:53 PM Go to last post
2 791

Any improvements that I can make?

Been doing a PPL 3 on 1 off for a while and enjoying it. Got an A and a B workout for each day. A-heavier weight less reps B-more reps less weight So PullAPushALegsAoffPullBPushBLegsBoff etc Pull A- Pull ups Deadlift Shrugs Lat pulldown

sufcboy95‎, 09-28-2021 01:55 PM
10-01-2021, 05:19 PM Go to last post
13 1,468

Advice for a possible sprained ankle?

I’m following Jaime Eason’s 12 week trainer, just started week 7, and while I’m having AMAZING results… tonight I twisted my ankle coaching my kid’s soccer team 🤦‍♀️ Definitely going to have to miss some legs days (there 2 legs day / week in this program) and I’m not sure what cardio I can do...

vventure23‎, 09-30-2021 07:23 PM
10-01-2021, 10:15 PM Go to last post
7 1,058

Traps still sore , but from calistetics

I did some core body weight xaliteics the other day like toe touches windmills different and, idk why but traps have been sore there good now but just wondering cause I never knew if I'm sore from body weight **** like push ups or maybe doing something physical like having sex - should you lift...

Bang973‎, 09-29-2021 05:20 PM
10-02-2021, 12:33 AM Go to last post
3 1,169

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