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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
103 Pages
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Today, 10:05 AM Go to last post
3,070 1,403,429

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
28 Pages
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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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06-15-2022, 08:27 AM Go to last post
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Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
02-13-2022, 12:55 PM Go to last post
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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
24 Pages
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697 1,537,765

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
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03-17-2021, 07:01 PM Go to last post
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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 59,885

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 3,147,068

6’ 5” looking to bulk after long break from lifting

Hello everyone I’m looking to begin a bulking program. I lifted frequently before covid and got up to about 240 from being a a 175lb string bean. I’ve since lost a ton of muscle and dropped back down to 200lbs I have some lower back problems from a past sports injury so I do not deadlift...

mhoward3‎, Today 03:52 PM
2 141

Simple upper/lower for mass & strength

I'm thinking about changing my split routine to the below upper/body. My current stats are: BP: 225x8 Squat: 275x6 DL: 345x6 What do you think? Would you change anything? Given RDL and DL in the routine, I'm thinking about removing the "optional" back exercises to save time. Monday:...

lukaszz91‎, Today 07:31 AM
5 241

Post Should I change my routine?

So here I am after six months of cutting 5 feet 10/177 cm , going from 159 lbs/72 kg and about 22% bodyfat to 132 lbs/ 60 kg and about 12% bodyfat (basically from skinny fat to skinny). I'm ready to go on a lean bulk slowly upping my calories each week, till i start gaining weight. I know i...

Evan1999‎, Yesterday 01:48 PM
11 412

Need help building a bro split

I understand everyone here is strongly against bro splits, especially for beginners, but I have tried both upper lower and full body before, and find myself lacking in motivation. Bro splits do seem kinda fun. Any help?

BugsBoony‎, Yesterday 11:08 AM
Today, 10:46 AM Go to last post
17 408

Why doesn't anyone write their numbers down?

Every time I'm at the gym I am literally the only person there writing down all my numbers to track my workout. I'm sure a few people have apps on their phones, but with the specific workout I'm doing I just haven't found any app that could do the job as straightforward as the old pen and paper. ...

TonyM78‎, 06-20-2022 04:34 PM
Today, 10:22 AM Go to last post
29 1,447


Hey guys…..hears the low down…….I’m male,32yo 5’11 210lb…..Started lifting at 22yo 127lb…..been off and on but been super cereal past 2 years… job is 12h shifts and I hit 15-25000 steps a day their……right now I’m on a cut eating 4 cups skim milk,4 packets oat meal,and 12oz cooked and drained...

Vegetamode‎, 06-26-2022 05:53 PM
Yesterday, 11:42 PM Go to last post
7 358

Need help with unique strength goal

This question is a little bit random. I’m looking for exercises I can do to get stronger at lifting/holding a person. For example, my girlfriend likes to jump up on me when she sees me for the first time each day and she likes to be carried around and lean back with deadweight etc. Also, in her...

SEFitness‎, Yesterday 08:36 PM
Yesterday, 10:31 PM Go to last post
4 246

Hack Squat & Deadlifts

Hi guys and girls Very restricted on time away from work and the house, most of that time is spent either running 2-3 days a week and football (soccer) 1-2 days a week, I’m looking to supplement these with some strength training I have a barbell at home with upto 180kg of plates,...

Walker147‎, Yesterday 09:38 AM
Yesterday, 01:54 PM Go to last post
5 244

Optimal vs Enjoyable

I started lifting, bodybuilding, weight training, running etc back at age 13 maybe. I’m still doing it at almost 56 years old. The thing is, my training isn’t always what’s “optimal “ and I have no regrets, what’s most important in my opinion, is training in ways that are enjoyable. This is...

coachcalande‎, 06-25-2022 04:09 AM
Yesterday, 12:16 PM Go to last post
2 317

How to progress with my pushing

Hello everybody, i've stared following a beginner pull push legs (which i exchanged for grip and core) workout about a half year ago. My goal is to get stronger overall and get a better definition. Im not looking for big gains of mass. I do my training to compliment my hobby rock climbing...

InSearchOfPower‎, 06-25-2022 04:54 AM
Yesterday, 11:54 AM Go to last post
2 286

Few questions about hypertrophy programming.

Is there any need to program load with percentages for compund lifts? Like in strength programs where you often have a percentage of 1RM to lift. Does just a rep range and a RIR/RPE goal be fine for hypertrophy? For hypertrophy, does it matter if you plan your progression reactively vs...

JitsuLifting‎, 05-23-2022 02:51 PM
Yesterday, 11:40 AM Go to last post
8 1,032

Novice, advice needed

Hey guys. First time posting. Ive been working out for abit managed to drop 22lbs now i am at 226.6lbs for a couple of weeks now cause of inconsistent diet but trying to get there Ive been training the wrong way, PPL. Which I know with my numbers aint the best way. I dont wanna do FB cause I...

IronRebel91‎, 06-25-2022 01:42 PM
Yesterday, 02:03 AM Go to last post
9 428

Lightbulb Beginner - Help with custom program

Hello folks, I've been training for 2 months now in my home gym i bought, it's not the best but it was what i could get. Until now I've been doing split workouts for 3x12 but I have been reading that as a beginner i should be doing full body workouts. I will be uploading a picture with the...

Rezonen‎, 06-26-2022 02:53 AM
Yesterday, 01:06 AM Go to last post
5 361

Question about progression in the Fierce 5 novice routine

Hey guys, I'm currently doing Fierce 5 novice routine with allowed deadlifts, leg curls, and pull up substitutions in workout B Workout A Squat 3x5 Bench 3x5 Pendlay Rows 3x8 Face Pulls 3x10 Calf raises 2x15/Skullcrushers 2x10 Superset Workout B

jeremybra‎, 06-25-2022 08:14 AM
Yesterday, 12:47 AM Go to last post
3 338

Workout Program Advise Required

Hello, I’ve been reading a lot about the various kind of workout programs and splits and got to the conclusion of following a full body workout 3 days/week but each day besides all body muscle training I will focus on main and supporting muscle groups Below is the workout program I’m trying to...

Nullity‎, 06-25-2022 06:39 PM
06-26-2022, 11:47 AM Go to last post
2 307

Sagging Chest Post-50 After Frozen Shoulder

First time poster; 50 year old male, never been to a gym in my life, and was in really decent shape about 5 years ago due to daily walking plus stand-up bass playing. Not buff by any means but not appearing out of shape at all. I got frozen shoulder around this time and it really limited my...

ludlow52‎, 06-26-2022 11:00 AM
06-26-2022, 11:00 AM Go to last post
0 203

Talking Need my next workout

hello all i use to work FB for the last 6 weeks this is my workout - Squat 3*12-15 - DDlift 3*12-15 - Seated Calf raise 2*15-20 - Barbell bench press 3*12-15 - Barbell Rows 3*10-15 - Shoulder perss 2*8-12

idanb24‎, 06-25-2022 02:22 PM
06-25-2022, 02:22 PM Go to last post
0 209

Training each muscle group 1-2x week?

I do a 6 day split. I have been lifting 9 or so months and I have seen some good results. However, I have noticed people have said on internet I should be exercising each muscle group 2x per week. I haven't done that since lol. I've been doing each muscle group once per day and core 3x/week. People...

MaxO24‎, 06-25-2022 05:00 AM
06-25-2022, 01:40 PM Go to last post
6 381

What are your summer goals and programming?

My goal was to get lean and maintain muscle/strength. I basically ran a legs, chest/shoulder/tri, rest, back/bi, rest and repeat split to maintain a decent volume and frequency while keeping the workouts shorter. I’m currently down to a 31 waist. Starting to look weaker in clothing lol. Might need...

TAWS6‎, 06-24-2022 04:47 PM
06-25-2022, 01:04 PM Go to last post
12 823

Guide me please

24 M here. Sorry for my bad English. I was usually fat from my childhood having huge belly. Recently I started working out and reduced some fat. Later I realized I'm having wide hips and big thighs. is there any way to cover this ? please guide me the workouts and in which area I should more...

novah22‎, 06-25-2022 12:52 AM
06-25-2022, 01:03 AM Go to last post
1 239

Best workout program for me?

Hello everyone I can only hit gym twice a week at the moment 25 y.o., 188cm tall, 70kg, 14/16% fat. A month ago, my trainer used to make me do two different "packs" of workout: shoulders, back and triceps one day, and legs, biceps and chest the other. 4 exercises per muscle group aprox. 6...

TirantLoBlanch‎, 06-18-2022 04:44 AM
06-24-2022, 05:48 PM Go to last post
20 1,642

Spinning the wheels on fierce 5

Hi guys, I appreciate all your help on this forum so far! I have been doing the fierce 5 programme (intermediate) now for a good 10 months but I have reached a point where my lifts have stalled, the only exception is leg press and deads, deads due to improper form and dialing weight waaaay...

themorganator4‎, 06-24-2022 01:11 AM
06-24-2022, 03:07 PM Go to last post
9 566

100m,200m,400m sprinter lift program advice

Monday, Wednesday, Friday 3 x 8,6,4 1 min rest All w/barbell Bench press OHP Back squat Calf raise Bent over row

312453125131‎, 06-24-2022 10:18 AM
06-24-2022, 10:18 AM Go to last post
0 242

How many exercises and sets configure an intermediate training on a split routine?

How many exercises and sets configure an intermediate training on a split routine? I know different people have different bodies and limits. I am just asking, considering I am looking into more weight and lower rep count (6,8,10,12), in very general terms, how many exercises and sets should I be...

xdshaunxd‎, 06-23-2022 08:21 AM
06-24-2022, 08:33 AM Go to last post
11 745

Talking Been lifting for 8ish months want to increase my lifts while on a caloric deficit.

Hey Guys, So been a fat man my whole life, highest was 110kgs(242lbs). Lost weight somehow and in 2019 weighed 78kgs(171.6lbs), started lifting 3x a week following SS then F5 novice and got to 60kgs(132lbs) in 7-8 months. Now over lock down ballooned back up (GYMS were closed) to...

fattofame3‎, 06-24-2022 05:39 AM
06-24-2022, 08:03 AM Go to last post
1 326

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