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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
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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
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Today, 11:54 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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2,790 679,435

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
27 Pages
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10-13-2018, 06:52 PM Go to last post
804 359,551

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
22 Pages
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10-10-2018, 10:05 PM Go to last post
652 867,752

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
2 Pages
1 2
10-10-2018, 09:31 AM Go to last post
45 41,794

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 1,925,649

Smile Please forgive me, davisj - Fierce 5

I just started Fierce 5 last Saturday; my third workout is tomorrow. Supposedly I’m not a special snowflake, but since each snowflake melts into the same stream I have some special snowflake genes in me from horizontal transfer. With that said, is there anything wrong with me adding Farmer’s...

DreadPir8‎, Today 06:50 PM
Today, 08:58 PM Go to last post
2 42

Switching order of lat pull downs and incline on fierce 5 U/L

My incline bench suffers when I do flat and incline consecutively as outlined on fierce U/L. I noticed that if I do flat bench, then lat pull downs, and then inclines, I would be stronger on the inclines than if I go directly to inclines after flat benching. This is probably because my chest,...

blue4123‎, Today 04:49 PM
2 79

Fierce 5 or Viking’s Bare Bones Series?

My goal is to gain strength and size, and I am wondering which program would be better for me. Are they both suited for my goals? I feel like Fierce 5 focuses more on strength and Viking’s focuses more on size. Before I ask this, I want to say that I know you must eat a surplus to gain size, the...

LieutenantDan95‎, Today 08:51 PM
0 58

Question Circuit training

Wondering what everyone's thoughts on circuit training are? I do it in my workouts at my home gym to help me get through 21 sets in 30 minutes. As I'm always moving from one muscle group to another, I can get away with having short, 15-30 second rests between sets. I do three of these full-body...

RapidFail‎, Yesterday 06:19 AM
Today, 08:35 PM Go to last post
5 181

Dumbbell only upper/lower split routine

Hi everyone, newer here when it comes to posting. I wanted to get some feedback on a dumbbell only type program. I work full time 40-50 hours per week minimum, I’m married and have 3 kids so getting to the gym is tough. However I have dumbbells ranging from 5-90 lbs as well as a bench, pull up bar...

jpanicaro‎, Today 07:18 PM
Today, 07:18 PM Go to last post
0 24

Volume training

Hey guys, I'm currently working towards lowering body fat percentage. A trainer at my gym has started giving me some guidance. I'm doing intermittent fasting which I actually enjoy. I've also started a new volume training program to help with fat loss and try to preserve muscle while doing so....

esrunC‎, Today 06:34 PM
Today, 07:03 PM Go to last post
2 39

Limited gym time to 4 days a week

Unfortunately, starting next week I will only have access to a gym from Monday-Thursday, however, I do have dumbbells ranging from 0-40lbs and a bench that I can use Friday-Sunday, if necessary. I am also open to doing cardio. Can anyone recommend a good hypertrophy routine? Thanks!

ripper529‎, Today 06:01 PM
2 55

Best Fitness Apps

So I want to get back into shape since I'm starting a new job, and with a new phone I have I'd like to get a app that will make it easy for me to keep track of my workouts, how many calories I intake, and meals that I eat. I don't really care if it has preset workouts or recipes or anything like...

trgarner91‎, 02-09-2018 05:42 PM
8 971

Should I slow down progression to perfect form?

I'm still a relative newbie, I've been doing the Fierce 5 Novice for about 2 months now. Been seeing good gains. I tweaked my lower back last week so this week I decided to workout with just 50% of my calculated 1RM for the main compound lifts. Doing this made me realize my form has really...

oelo04‎, Today 01:24 PM
Today, 02:18 PM Go to last post
3 138

Newbie to fitness, need a solid fat loss workout routine

Just getting started in the fitness world and wouldn't mind some coaching on what stuff to do. Main goal is 100% fat loss right now but may be into bulking in the future

CrisJ218‎, Today 12:35 PM
Today, 01:50 PM Go to last post
7 107

Talking Muscle loss in 10 weeks

Hi everyone New to this site, and this is the first post. Hoping for somebody with more knowledge on the subject than me to answer this. How much muscle loss is it reasonable to expect in 10 weeks?? I’ll elaborate... I work on boats, I do 10 weeks on 10 off currently on a large ship...

fallingcheese‎, Today 06:29 AM
5 151

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
10 Pages
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279 28,260

Am I doing too much volume?

So I've been training for about 6 and a half months and have been on his site many times but this is my first post. I've made some gains considering I started off as skinny fat but not as much as I could of cause I've been in a deficit most of the time. People online seem to think that 10-20...

Bdaniels7‎, Yesterday 01:38 PM
Today, 09:51 AM Go to last post
9 294


Hello, I am My name is Nicholas Benjamin Moser. I live in a little town called Fallon, Nevada located scorching hot desert. I am working to get an Associate’s degree in Science for Criminal Justice and be prehgaps I might join the army. How do I get fit with only two 20 lb dumbells a bar with 10...

faust1055‎, Today 12:48 AM
Today, 07:46 AM Go to last post
2 131

P.H.U.L. workout, in need of a few adjustments

Hello everyone, that's my first post here :) I've been using this forum for about 10 years, just not as a member until now. I was a D1 swimmer in college so I have some experience. I couldn't focus exclusively on lifting until this March though. I found this program online and it seems like...

LiquidBlaze‎, Today 03:47 AM
Today, 07:06 AM Go to last post
1 130

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: 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,...

grouchyjarhead‎, 01-23-2018 06:14 AM
2 Pages
1 2
39 4,980

Question Advice for leg exercises with bulging disc and sciatica.

Hey! I have been lifting for a year now with 2 bulging discs in my lower back. One of the bulges is 6mm and the other one is 3mm. I have stopped doing squats and dead-lifts and leg-press and everything, which can help with serious gains(and aggravate sciatica). Although, I have made ok...

ValdisZatlers‎, 10-15-2018 09:28 PM
8 345

Am i overtraining? doing too much cardio? Extreme tiredness

Hi there, I have been consistently gaining fat over the last few months. I start every morning with fasted cardio (either jump rope for 30-40 mins/ or hill sprints). I then do weights 3 hours later... always starting with 10 mins incline walking on treadmill, followed by a compound either...

haeloo‎, Yesterday 04:12 PM
Today, 05:50 AM Go to last post
6 234

"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
254 Pages
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Today, 05:30 AM Go to last post
7,592 1,210,108

How should my split be ?

My current split is - Upper \ Lower \ Pull \ Push \ Legs , and my question is it the best order of this split ? or should it be Upper \ lower \ push \ pull \ legs ? and its usually : Sunday - Upper Monday - Lower + core ( 4 sets) tuesday - rest wednesday - Pull Thursday - Push Friday -...

Orelabergel1‎, Today 05:17 AM
0 117

Need critique on my workout

Hey guys this is my first time posting here. I've been working out on and off for years. I usually create workouts on the fly or follow a workout regime. This time I created my own and would like some critique on it. I'm looking to put on some size. A personal trainer friend said the way I put...

cnake‎, Yesterday 11:26 AM
Today, 04:55 AM Go to last post
7 241

Lower back pain : Work through vs modify vs rest

I started lifting using the Fierce 5 Novice program and it's been terrific. Made noticeable gains in both strength and body, and also just been feeling better. Last Thursday I had some light lower back pain (a usual thing for me probably cause I'm tall and skinny, lifting has usually actually...

oelo04‎, Yesterday 09:03 AM
Today, 04:37 AM Go to last post
7 225

Should i start bulgarian light ?

stats, just hit 18 yesterday, 1.88 height , 88 kg Bench: 70 kg squat 110 kg deadlift 115 kg I did phraks gslp for 3 months than fierce 5 novice program for 4 months, i cant increase weight anymore on novice programs , so i started fierce 5 intermediate, but i realized i really want to do...

kerinso232‎, Yesterday 08:44 AM
7 328

Red face Is my routine good?

Need some opinions. Im happy with it so far,seen results,but never really had it reviewed by pros. So help me out. Monday - Chest/Triceps/Front n middle delts/Abs/Cardio - DB bench press - 4 sets - DB incline press - 3 sets - Superset - Dips/Cable crossovers - 3sets till failure - DB...

KZNex‎, Yesterday 11:39 PM
9 228

Skinny little newbie b*tch needs some guidance

Ayy I've finally after years of thinking about how I want to be fit and in shape started going to the gym again, tonight after work was the second workout. I'm really serious about getting my diet right, getting on supplements and working out at least 2 times a week, as well as trying out rock...

Howdoyoulift‎, 10-15-2018 09:44 AM
4 357

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