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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 07:55 AM
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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
232 Pages
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Yesterday, 05:30 AM Go to last post
6,937 901,039

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
96 Pages
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02-20-2019, 11:39 AM Go to last post
2,853 719,651

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
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02-18-2019, 05:06 AM Go to last post
665 910,503

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
20 Pages
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02-15-2019, 04:49 PM Go to last post
597 350,967

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
2 Pages
1 2
02-03-2019, 03:32 AM Go to last post
49 63,112

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 7,146

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 2,040,210

Can you be nerd and muscular at the same time?

The fact is I am very nerdy and am wondering if bodybuilding will automatically solve this problem. Do you know any jacked dude who is also a nerd? Any advice for how to stop being a nerd?

saeidsss‎, 08-27-2013 05:35 AM
23 4,319

Can I do this program?

Can I do the following program? I’m fairly new to the gym (2 and a half months ish) but I wanted to bench 3 times a week, and couldn’t find a program for it. Does anyone know one, or one I can change up a little to get bench 3 times a week? Oh and I want the whole workout to be 4 times/week but...

Rexify‎, Today 05:44 AM
Today, 08:50 AM Go to last post
3 131

Question on preparing for AllPro

I'm planning on starting AllPros on Monday. I have been training on Fierce 5 (but changed every 6 month to an alternate version of F5 where i increase the reps to 8) for around 3 years. Im trying to get the correct weight to start on AllPro, so here's an example (made up figures just to give an...

GenerationZero‎, Today 06:30 AM
2 89

Mountains and the gym

Hey guys, I need some help figuring out what program to do for the next 6months. I'm currently running the "Shortcut to Size" by Jim Stopani, it's pretty fun and i've seen some decent gains on it over the last 3months. Previously I did the Fierce 5 (3day version) for about 9months. In 6...

Metrosh‎, Today 07:47 AM
Today, 07:47 AM Go to last post
0 33

Exclamation Possible Legs workout High reps - low reps

Hi guys, I'm new in this forum and i'd like to make a question about a possible legs workout. >Squat 5x6 and 2min and 30'' of rest >Leg extension 5x12 with 2'' of contraction and 1min and 30'' of rest >Sumo-squat(with the use of two benches) 3x12 with 2'' of contraction and 2 min of rest >Leg...

IdraulicoMario‎, 02-20-2019 01:41 PM
Today, 07:34 AM Go to last post
3 173

5/3/1 BBB version, doing the BBB lift on different day - Is my setup ok.

Hey guys, want to give 531 BBB a go - Is my setup ok. Missing some secondary accessories. 531 OHP 5x10 Bench Rows 531 DEAD-LIFT 5x10 Squat Accessory #2 ???

rlefebvr‎, 02-20-2019 07:33 PM
13 340

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
4 Pages
1 2 3 4
Today, 07:00 AM Go to last post
112 4,107

"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 08:03 PM
260 Pages
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Today, 07:00 AM Go to last post
7,796 1,299,977

Thoughts on my workout program? (beginner)

Hello everyone, I have been looking around on this forum for some time now and finally decided to ask some things myself. I have been training for some weeks but to get the best results I wanted to make sure I am doing the right things. My goal is hypertrophy. My height is 1.80m (5'10/11), my...

Penj10‎, 02-20-2019 03:42 PM
Today, 06:35 AM Go to last post
4 243

Fierce 5 Form

Hey guys, When you're moving through fierce 5, just how "good" should your "good form" be? Obviously there's quite a difference between the weight you can move by: A) really focusing on a well controlled careful movement and contraction B) moving the weight between points A and B with no major...

Andreas00000‎, Yesterday 02:32 PM
Today, 06:03 AM Go to last post
2 147

Thoughts on incorporating pull ups 3x week on my PPL program?

Hey, I'm 6'4 195lbs guy. Currently I'm doing PPL, I'm training three times a week on wednesday, friday and sunday. Everything goes pretty good, weights are going up on major compound exercises and isolations, but I'm little bit unhappy with one thing and that is pull ups. Since the day one, I'm...

jason113‎, Today 03:34 AM
Today, 05:22 AM Go to last post
1 107

Changing Splits

So im thinking of changing my splits. Right now iv been running a Push/Pull/Legs routine that iv been using for about the past 2 years. Im thinking of switching it to a modified upper/lower as follows: M- Chest, Back, Shoulders T- Arms, Legs, Abs W - Chest, Back, Shoulders TH - Arms, Legs,...

pinfante‎, Today 05:12 AM
Today, 05:12 AM Go to last post
0 70

Choosing a workout program with golfer's elbow. Please help.

The situation: I'm 42. I sustained golfer's elbow (medial epicondylitis) just over three years ago while weight training on the Fierce Five workout program. I stopped lifting weights all together so I have not worked out in over three years. The elbow is better than it was but I still have...

Wendal‎, 02-20-2019 03:03 PM
22 443

Muscle Building: The GYM - complete guide based on science Hello, i am a doctor of diabetes and nutrition and i tried to make the best guide i can based on science and the newest studies. I am tired of all the contradicting advice and bad ideas circulating around and i think this will help us with our goals. I...

georgevictor07‎, Yesterday 01:20 PM
5 264

Routine During Recovery Time

Working through some shoulder and hip injuries, and keep hip/lower back compression low. So, while I figure things out, and find the right PT or whoever, I am redoing my MWF routines for the next 1-3 months, to focus on legs, abs, and arms. So far, I've got: Mon - Legs body weight squats...

pranaman‎, Today 12:48 AM
Today, 12:48 AM Go to last post
0 96

Which would be more appropriate for me?

Recently, i enjoy powerlifting. So i am going to switch to full on powerlifting Have been training for 14 months now first on fierce 5 novice(great program) and fierce 5 intermediate which I do not like as much. My 1RM are: OHP: 135lbs(been overhead pressing for about 8months) Deadlift:...

nikola1808‎, Yesterday 10:46 PM
Yesterday, 10:46 PM Go to last post
0 97

4 days in a row workout

I am at college Monday-Thursday and I have started using the gym there for a few months. My buddy and I have decided we want to get a series workout routine. The routine I was thinking of would consider of Monday’s being a Pull day, Tuesday being a Push day, Wednesday being another Pull day with...

trun1300‎, Yesterday 07:51 PM
Yesterday, 08:03 PM Go to last post
1 84

Talking Newbie: Best gym to join?

Hi all, I’m new to the workout game as far as joining a public gym. This would be my first time and I want to get the best value for my money. I plan on working out mainly in the mornings and some times in the afternoons. I would be doing mostly cardio exercises. What gym would you suggest for...

HealthyFit34‎, 02-18-2019 01:54 AM
Yesterday, 06:57 PM Go to last post
2 223

This routine alright?

Just started working out again a month ago. My goal is mainly just to keep in shape and get some muscle definition and this is the routine I started this week. Wanted an opinion if I’m going in the right direction with this routine. Any feedback would be appreciated thanks ***Tues (Chest &...

cwnsmf‎, Yesterday 06:52 PM
Yesterday, 06:54 PM Go to last post
1 85

A dude having Hard time on progression read please

Hey i dont know where to start and where to finish.. I once a While Come here for help and write a long essay. So i Will Tell everything so i Can recieve Good advice. So i been lifting 6 Months seriosly. Training Hard getting Good sleep eating Good. Im currently runnin icf 5x5 been on it about...

Advice1998‎, 02-20-2019 02:34 PM
Yesterday, 06:44 PM Go to last post
6 354

4 Day Split to 3 Day Split - Volume

Hello All, My current schedule is a 4 day split consisting of; Mon - Chest & Triceps, Tuesday - Back & Biceps, Wednesday - Rest, Thursday - Legs, Friday - Abs, Shoulders, Traps, Saturday Rest & Sunday - Rest. I chose this because I wanted to start off in a simple manner and attempt to...

Professor1234‎, Yesterday 06:08 PM
Yesterday, 06:31 PM Go to last post
1 117

testosterone and workouts

Hello, I want to know what is better or if is it almost same. As we know the weight lifting training can increase testosterone and GH. But are there any BIGGER differences in levels of testosterone if you use these splits ? : 3x Full body/ week 1-2 days rest, all compound excercises in...

Qnder‎, Yesterday 12:07 PM
Yesterday, 05:54 PM Go to last post
10 221

Question Looking for feedback/advice on beginners workout

General stats: Female 27 years old 5'7 122lbs My goals: Gain muscle, become more toned, be healthier Current workout plan Monday, Wednesday, Friday: Weighted Squats 66lbs 3 rounds 12 10 8 Push ups 3 rounds 12 10 8 Dips 3 rounds 12 10 8

GingerFox1992‎, Yesterday 09:38 AM
Yesterday, 04:47 PM Go to last post
1 182

Help me form a program

My goals are to have a lean look, I don’t really care about the look of my legs. Just care about increasing my vertical and performance in sports. I have been lifting for the past 6 months, and I haven’t seen appreciable gains. I’m 5’7, 17 years old, 136 lbs (started 125lbs) and around 13-14 bf%....

ashyum‎, 02-18-2019 05:50 PM
Yesterday, 04:04 PM Go to last post
5 296

little advice on my program

Hi Ive been training on and off for long time and have always used Bro split, to be fair ive seen results but lately things have slowed down and after doing some research online ive seen that twice a week and less volume appears a lot more popular these days. Based on the equipment available at...

bazrazmataz10‎, 02-20-2019 01:29 PM
Yesterday, 03:57 PM Go to last post
6 302

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