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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
258 Pages
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7,725 1,078,145

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
31 Pages
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Yesterday, 07:55 AM Go to last post
923 569,848

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
09-21-2019, 09:04 AM Go to last post
675 1,025,866

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
98 Pages
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2,932 838,840

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
22 Pages
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09-13-2019, 06:39 AM Go to last post
657 470,452

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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09-06-2019, 12:41 AM Go to last post
72 128,801

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 31,360

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 2,253,024

Advice Needed Fierce 5 - Switch Programs

I started running Fierce 5 novice last year and ran it for about 4 months before I started stalling on most lifts (even after de-loads and resets). I then switched to Fierce 5 intermediate 4 day program and have been running this for roughly 8 months now. I'm getting to the point where I'm really...

USMCSemperFi03‎, Today 06:40 AM
Today, 01:08 PM Go to last post
6 188

Low reps first few sets, then high reps on the next?

When it comes to compound lifts, is there any problem with going heavy (2-5 reps) the first two sets then deloading to a weight you can do for 8+ reps for another two sets? I normally do 3x5 but I decided to try this method out for my bench (a lift I struggled with the most) and apparently I have...

Odifududix‎, Today 12:48 PM
0 29

Question My Self Created Workout Routine: Good for Hypertrophy?

I kinda made my own routine based on the exercises I like to do, and the ones I cannot do because of lower back issues. I do a 3 day full body, based off Stronglifts 5x5. But, I go for more volume because I want to get bigger. I really enjoy these workouts and they take me about 80 minutes to...

ChuckersT‎, Today 09:15 AM
Today, 12:46 PM Go to last post
5 114

Need a low stress routine for current medical condition

Hi I have hypothyroidism and adrenal insufficiency...before all of this I was powerlifting I am 155 and got 436 s/286 b/507 d so I was pretty advanced My health started going downhill and felt really tired turns out I have the above doctor doesn’t want me doing anything strenuous...

STT816‎, Today 12:11 PM
Today, 12:28 PM Go to last post
1 36

Is this workout possible to make me overtrain?

I’ve been an hardgainer and haven’t been lifting that long and I’m 15, but I have a lake trip next summer that I have to look amazing for and I’m starting it so I have around 8 months. I’ve been bulking so I can gain muscle and I found this workout plan and it seems to be working and I’ve been on...

RaymondONoodles‎, Today 07:29 AM
5 146

Program for lagging chest & shoulders?

170 cm, 74 kg Bench: 3x5 65 kg OHP: 3x6 42,5 kg Squat: 3x6 95 kg Pull up dead hang max: 10 I've been lifting for a full year now - 7-8 months on Fierce 5 Full Body, 4 months on Fierce 5 Upper/Lower and still running it. While I'm happy with my back, legs and body overall, I think my bench...

faithbrah‎, Today 10:15 AM
Today, 12:00 PM Go to last post
3 105

Review my current workouts. Athleanx, too many sets / reps?

Hi guys, I used to follow the starting strength routine, but that mostly resulted in quitting due to me hating the workouts. I also didn't eat properly (quite skinny). I then bought somewhere in the spring of this year a program of Athlean-x. It has a 3 month plan, but I only enjoy the first...

VryStableGenius‎, Yesterday 09:01 AM
17 573

If you could only workout 3 times per week...

3 times per week, 30 minutes max, what would be the main lifts to progress as much as possible? I work in construction and currently my schedule isn’t too bad but in the next couple months I’ll be back to working 60-70 hours a week. Not much time for anything else. Is it even possible to get...

Freedirt‎, Today 07:43 AM
4 177

Question Super Squats?

"Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks Book by Randall J. Strossen" what do you guys think of this program? im not going to run it now because i dont consider myself good enough at squats yet to do this but i might run it one day. this is a 20 rep squat program, basically,...

TopHeavyMirin‎, 09-21-2019 09:51 AM
12 734

Best Method for a Beginner?

Hi, I’ve definitely exercised over the years (cardio, group classes, etc) and have seen results, but would love to begin going to the gym with more of a focus on strength and resistance training, but have no clue what the right approach is to see results long-term. If my overall goal is fat loss...

KaylaE824‎, Yesterday 07:30 PM
Today, 08:52 AM Go to last post
7 340

Greyskull lp even tbough im not a beginner.

So im thinking about doing greyskull lp because i never really did a strict linear progression program ive been doing a ppl and have been trying to add weights kr reps as often as i can but i think i could possibly get a lot out of gslp. My lifts are 195 for 5 bench, 275 for 5 squat, and 315 for 5...

rsch613‎, Today 07:22 AM
Today, 08:11 AM Go to last post
1 122

Post Beginner: Rate my Workout

Hey, I started going to the gym around January and have been going pretty consistently every week since then and have noticed a really change in my body, thanks to the help of my brother who has been body building for years. However, i don't want to burden him with me asking him to create me a new...

C00ki3m0n5ter‎, Today 06:30 AM
0 108

Push pull legs - front squats day after pull ok?

Hi guys, Is it ok to do front squats day after pull day? It’s just front squats seem to work upper back don’t they? Thanks!

ben1500‎, 09-21-2019 05:54 AM
Today, 06:01 AM Go to last post
6 685

Wink Been a while... UPDATE (pic included)

Here's an update. Yes I'm still skinny. But I'm way stronger than when I started. I gained some muscle even if minor gains. And of course with all this came some minor weight gain. Ps. Lightning plays a big part in the pic attached lol I'll update more tomorrow with a video body check and...

content1234‎, Yesterday 10:48 AM
8 500

!! Arms massive lag !!

Hello, I have been lifting, for the past 4-5 years. Even though I know plenty of things ( I am also a personal trainer ) , it seems that I have failed as it comes to arms. Even though rest of the body can be considered decent, arms are lagging hard. My measurements are : Age : 24 Body type :...

Gersken‎, 09-19-2019 05:29 PM
2 Pages
1 2
Today, 03:14 AM Go to last post
31 1,907

face tingling, arm, leg post workout/ lifting something 2 months now? any ideas

started with a physical therapist 6 months told me to stregthen core and gave me a simple program to follow not crazy lifts but lately I been getting BOTH LEFT ARM AND LEG tingling numbness with NO PAIN then few days later my cheecks and jaw line are tingling even tounge and scalp it varys and...

MrGeo120‎, Yesterday 09:09 PM
Today, 01:12 AM Go to last post
2 225

Body part or push pull split

Hey guys first time posting here. Probably answered this to death but here goes. Started training at 23 I'm 44 now. First program was a bro split 5 days a week. I made my best gains in size and strengh using this program though was juicing at the time. A few years ago I tried Hit thinking it was...

LWolf44‎, 09-21-2019 06:22 AM
Yesterday, 11:15 PM Go to last post
8 766

Help With A Flatter/Toned Chest

Edit: I’m 29 not 49. I can’t find out where to edit that. I didn’t even see where the birthdate was when I made the account today. So a little background before my questions. I used to be 206 at my heaviest and now I’m 183 and change. I started around the end of July with taking it seriously. I...

MT67‎, Yesterday 08:56 PM
Yesterday, 09:54 PM Go to last post
1 219

Is it best to lose weight first then start a muscle building programe?

Hi Everyone Tomorrow it all begins and ill admit thats pretty daunting . Still , trying to do sit ups today was like folding a mattress in half, so it time to make some changes Im 39 , 17 stone and an emotional eater. I used to be fit, Ive run 2 marathons in my younger years but even then my...

UKBadger‎, Yesterday 09:42 AM
Yesterday, 06:49 PM Go to last post
2 387

Talking (PROGRAM REVIEW) 3 Months of Coolcicada's PPL (with pictures)

Hey I just finished of this program today and decided to write a review to tell you guys what i think. original program : This was the first time i ever stepped into a gym and this program is exactly what i did. Stats...

TopHeavyMirin‎, Yesterday 02:37 AM
Yesterday, 03:06 PM Go to last post
5 572

Looking for a program to build strength and size.

Hey guys. I've mainly trained for looks this year, but I've become extremely bored of the way I've gone about training. I'm 176lbs, 6'1, 11% BF. Picture of me currently in my profile bio - Now, I'd like to explore a program suitable for me, I want to get bigger and stronger. 531 looks...

Avielmatic‎, 09-18-2019 12:57 AM
Yesterday, 02:01 PM Go to last post
7 1,316

Please Review my Training program [need advice]

I have recently started Training a Month ago and my measurements are 180lb 6ft, i think my BF% is around 19%, i contacted greg boucette and he said im training all wrong and need to learn more. My Program: Monday: Arms {5 sets of dumbell curls} {5 sets of Barbell curls} {5 sets of tricep...

BasedonPluto‎, Yesterday 06:59 AM
Yesterday, 09:45 AM Go to last post
6 396

Intermediate routines?

Hi guys. Been training for a year and a half and can't progress anymore on linear progression routines. I am interested in bodybuilding. I would like to follow a good, well known routine (you know something like texas method or madcow but geared towards bodybuilding) on which many people had...

Mattfers‎, Yesterday 02:11 AM
Yesterday, 08:10 AM Go to last post
1 474

Chest plan evaluation

Good evening. I've made myself a new program following M.Israetel's advice. I hoped someone could give me some critiques on it and tell me if I misinterpreted something. Thanks. Here's the program (chest): Week 1. ...

Funkcija‎, 09-21-2019 03:27 PM
Yesterday, 04:48 AM Go to last post
12 665

The Gauntlet

Anyone run this MountainDog program? Looks intense. I'm thinking of starting it Monday.

Iceman1800‎, 09-13-2019 05:17 PM
Yesterday, 04:33 AM Go to last post
1 661

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