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Forum: Workout Programs

What workout is best for your goal?

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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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09-20-2023, 03:58 AM Go to last post
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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
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09-19-2023, 03:43 PM 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
26 Pages
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09-18-2023, 06:49 AM Go to last post
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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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09-03-2023, 06:12 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
4 Pages
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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 78,059

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
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Question 33/M-I produce 43%-445% more Estrogen than your average man. What the ****?

Gyno at 13. Steve Carrell levels of chest hair at 14. Full beard and back hair at 16. I have NEVER done any PEDS. Ever. I am not seeking medical advice or a diagnosis or whatever. I just want your thoughts. Maybe there is someone like me? I feel like ****in **** all the time. I'm tired and...

Buddyguyfriend‎, Today 08:48 PM
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Fierce 5 Novice Questions

I want to start the Fierce 5 Novice program and have a question about it. He says to add weight each week but then later says to add a rep on the weeks where I'm not increasing weight. I'm a little confused on what to do here. My other question is that if I do increase a set by 1 rep, am I suppose...

youknowit84‎, Yesterday 07:39 AM
Today, 07:00 PM Go to last post
8 259

Experience with training more than 4 days per week

I recently switched back to a 4 day upper/lower split coming off a 5 day phat style split. Its kind of funny how all the extra work didn't do anything expect wear out my joints and force me to take time off. By the time I dieted back down to 12% all my measurements were the same as when I was...

TAWS6‎, 09-12-2023 02:30 PM
Today, 06:43 PM Go to last post
18 1,081

Modified Fierce 5 Dumbbell

I'm considering starting doing a modified home workout version of Fierce 5 Dumbbell Program, I made some changes to exercises and rep ranges for hypertrophy. I would appreciate any feedback. MODIFIED FIERCE FIVE DUMBBELL for hypertrophy Workout A Split Squat - 4x8-12 Incline Dumbbell...

Monkeybolbol‎, 08-15-2023 01:49 PM
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What makes PPL splits so enticing?

I've been noticing an obsessive trend among people consulting this forum regarding PPL splits. I'm surprised that so many people, mostly novices, can stick to 6-day PPL. There are weeks when I find it challenging to make time to go to the gym even just 3 times a week. In the case of 3-day PPL,...

SaulGuzman‎, 09-10-2023 01:39 PM
Today, 12:01 PM Go to last post
9 1,015

Smile Stretching Every Morning to Keep Your Body Fit.

Stretching in the morning helps to get your blood and oxygenation to your body flowing, waking up the entire body gently. There are benefits to stretching the relaxed muscles after the state of sleep and relieving any tension from the manner you slept. It's also a great routine to align proper...

donrabnamgyal77‎, Today 11:10 AM
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Study: Autoregulatory Progressive Resistance Exercise (APRE)

The study's findings suggest that Autoregulatory Progressive Resistance Exercise (APRE) was more effective than traditional Linear Periodization (LP) in increasing bench press and squat strength over a 6-week training period for Division I college football players. APRE allowed athletes to adapt...

OGfrom06‎, Today 09:35 AM
Today, 10:06 AM Go to last post
2 112

3 days vs 4 days enough?

I just started TRT this week and looking to finally gain some muscle. My muscle mass is pretty low as I've never consistently kept up with lifting. I'm 38 y/o 6 ft tall with 132 lb muscle mass and 19% body fat. For the past month since I started I've been going 3 days per week but I have the time...

youknowit84‎, 09-19-2023 08:43 AM
3 Pages
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Today, 09:55 AM Go to last post
68 2,179

Smile How to do perfect plank.

The plank is one of the most common exercises in the gym, a super simple static hold that makes an appearance in just about every ab training program you are likely to encounter. Nearly everyone can get down on the floor, stretch themselves out, and hold in place, so the maneuver is a favorite for...

donrabnamgyal77‎, Today 09:50 AM
0 46

Question Thoughts about my routine?

A B rest A B rest .. A: bench press db 3X8 incline bench press db 2X8 (last set reps until i cant) seated overpress press db 3X8 (last set reps until i cant) lateral raise 3X15 triceps pushdown bar 3X10 (last set is a drop set) squat 3X10 (light squats only) calf raise 2X15

ButcherSir‎, Today 03:37 AM
6 240

Recommendations For Splitting-Up These Full-Body Workouts?

I've been doing a kind of amalgam between Fierce 5 Novice and Starting Strength Novice, with a couple of my own additions tacked-on. Full-Body Workout "A": Squat: 5x3 Bench Press: 5x3 Deadlift: 5x3 Reverse Fly (cable), Face Pull, Cable Row (straight bar), or Kroc Row: 8x3 Standing Calf...

Michiganian‎, 06-05-2023 11:05 AM
Yesterday, 05:21 PM Go to last post
13 955

im looking for exercise program with sore back

Hello, i have a problem with back and shoulder. My weight is 67 and height 181, age 29. im trying to get 10-15 kg, im taking protein and creatin before and after gym. can you suggest a gym program 3 days split for example? id like not to do standing exercises with barbell, due to my back.

offimpulse‎, 09-14-2023 09:09 AM
09-19-2023, 12:27 PM Go to last post
7 547

Fierce 5 - Intermediate (Upper/Lower) - Quick Question

In lower B, I replaced front squats and RDLs with deadlift and lunges. I have a quick question about the lunges. What kind of lunges am I supposed to do? Walking lunges? Standing lunges?

kamzat468‎, 09-18-2023 07:50 PM
09-18-2023, 07:55 PM Go to last post
1 229

Feedback on Split

Trained for years on and off but never consistently for long period due to general lack of will power or injury. Have played with full body, 5x5, All Pro, etc, but right now this has been feeling good. Wondered if anyone had any comments about anything that's missing or any other feedback? 43, 5'9,...

gaz1980‎, 09-18-2023 10:30 AM
09-18-2023, 05:22 PM Go to last post
2 304

Question Need opinions on Viking Bare Bone

My Background: I'm 36 years old, diagnose with NASH(scare in liver). Doctors told me to lose fat by eating green veggies and get active. So I started walking 1 hour in the morning and joined gym. After going through this forum for days I decided to follow Fierce 5 since Its most recommended...

userLPCHH411IJM‎, 09-15-2023 12:16 AM
09-18-2023, 05:07 PM Go to last post
9 577

Is this a good split?

I made this split not sure if it’s good I wanted a 3 day split with a dedicated arm day but I didn’t want to train chest and back together: Day 1: Chest,calves and front delt Day 2: Back, hamstrings and mid delt Day 3: Arms, quads and rear delt

Charles7261‎, 09-17-2023 08:19 AM
09-18-2023, 03:40 AM Go to last post
12 1,028

Is Calgary barbell 8 week a full body or upper lower program?

Just a quick question

kamzat468‎, 09-16-2023 08:54 PM
09-16-2023, 09:08 PM Go to last post
1 277

Question I NEED HELP PLEASE! Where to start?

Hello, I'm so frustrated where I should start for results. I'm consistent at the gym for 5 months then fall off. I'm 43 5'10 210 lbs. Dad bod. I used the fitbod app for a good while but its just not doing it. Any suggestions of a workout routine for a transformation. There is so much information...

Chato408‎, 09-13-2023 06:24 PM
09-16-2023, 06:09 AM Go to last post
6 548

Post am i under training (workout routine)

i live in a ****hole country which i can't even reach my protein goal (i eat around 60 g) while i managed to pack some mass in the last 11 months of training how ever i made this workout routine that i think helps me recover since i can't eat alot of protein chest (9sets total) back ( 9 sets...

GYMCELsperg‎, 09-14-2023 01:44 PM
09-14-2023, 05:40 PM Go to last post
10 509

Wink What you think about this upper/lower 4x program?

Hi! My main goal is strength/size equally but maybe a little bit more strength side. I'm intermediate lifter but just barely. What you think about this upper/lower 4x program. Is there any major faults? Ideas to improve? I use percentages from 1 RM to increase main move weights but accessory...

Tapaz81‎, 09-14-2023 02:06 AM
09-14-2023, 05:34 PM Go to last post
1 407

Post Is this a good routine for muscle building

Hi, a quick back story. I have been going to the gym about 8 months but have not put on muscle i believe this was due to diet as i was not eating enough calories, I have gained a lot of strength but I was wondering if this routine would be good for muscle building. When i hit 12 reps for an...

Jj2021‎, 09-11-2023 11:29 AM
09-14-2023, 07:48 AM Go to last post
10 841

Skip leg day today?

Hello, I'm a beginner at weightlifting and I'm currently following the 'All Pros' workout routine. I completed my first session on Monday. Now it's Wednesday, and I want to work out again, but my legs are extremely sore from Monday's session . My other muscles are also a bit sore, but not as much...

Rc200‎, 09-13-2023 03:42 PM
09-13-2023, 04:55 PM Go to last post
2 392

Poll Poll: Bulk from here or cut?

I dreamer bulked for 3 years from 140 to 167. Gained mostly fat. Decided I hated having a gut and decided to cut down. Cut down over the course of 2 1/2 years from 167 at probably 30% bf to 149 18% bf to 128 9% bf. I still have 0.5 lbs of fat on my lower stomach according to DEXA and was debating...

idno‎, 09-11-2023 06:52 PM
09-11-2023, 08:06 PM Go to last post
4 548

High freq. fullbody vs PPL vs split - what is your experience?

Hi guys! First, some background info: I'm a returning lifter after several years lay-off. I've previously done some powerlifting and some tiny bits of bodybuilding here and there. At the height of my strength I did a 265lb bench, 405lb high bar squat and 500lb deadlift. Most of my gains were...

Horizon92‎, 09-10-2023 05:45 AM
09-11-2023, 04:58 PM Go to last post
8 861

Smile weight loss (what I did to lose 180)

starting back in 2016. I started going to the gym in the morning (whatever works for you time wise) for me it was 6am -7am. I would do cardio, at first it was hard to even jog a quarter of a mile, but I stayed at it. eventually getting up to 3 miles a day Monday - Friday. on those days I would come...

dalepyles91‎, 09-11-2023 08:31 AM
09-11-2023, 08:31 AM Go to last post
0 455

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