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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
29 Pages
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Today, 10:49 AM Go to last post
853 418,574

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
231 Pages
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6,916 898,664

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
598 349,766

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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2,850 718,706

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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02-09-2019, 05:48 PM Go to last post
664 909,377

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 62,467

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 6,877

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 2,036,509

Adding 5 pounds a week for upper body on Fierce 5 novice

So I want to start fierce 5 novice program on monday and I read that your supposed to increase all your upper body lifts by 5 pounds every week. Does this also go for bicep curls and facepulls? I feel like I'm going to stall super fast on these excercises if I increase them by 5 pounds every...

MexicanTroll‎, Today 05:27 AM
7 157

Please help - need advice to get ready for starting gym soon

Hi, I will be joining a gym soon and my goal is to build muscle I am 23 years old, around 5ft 5.5 and weight about 58kg. Im pretty skinny/slim and so want to gain some muscle. I have spent several hours on research and will do some more but i have a few things i am unsure about. I went to...

priyank28‎, 02-13-2019 04:56 PM
Today, 10:40 AM Go to last post
8 287

Any way to improve on my workout plan? (and build more chest strength)

28 years, 6'0, 180lb Currently my workout routine looks like this: (I'll usually do 3 buildup warmup sets prior to this) Squat x 3 Bench x 3 Row x 10 DL x 3 Overhead press x3

mthawkins08‎, 02-15-2019 08:15 PM
Today, 10:19 AM Go to last post
9 319

Looking for critique on workout

Hi guys, Just getting into lifting. I lifted before but never consistently and it was years ago, so I guess I'm complete newb to this. I've had a couple of sessions with a PT where he showed me correct form for a ton of exercises etc and talked about some nutritional things. ANYWAY, today: ...

samthomas88‎, Today 10:02 AM
0 60

Fierce 5 upper lower bent over row

Hey i was Wondering Can i switch to dumbbell row and ditch barbell row.. I Will do pendlay row.. But i Want to switch barbellrow

Advice1998‎, 02-15-2019 02:15 PM
4 261

Could you follow Rocky Marcianos training routine without overtraining?

Ok so this is the routing he allegedly followed "He got up very early and ran at least 5 miles every day, even when not in training. He ran in the snow and in the rain. He ran on Christmas day. He upped it to 7 miles, then 10 miles, then 15 miles as a fight drew near. He'd eat breakfast after...

AW2606‎, Yesterday 02:41 PM
6 203

Replace rest day on P/P/L?

If I were to replace my restday (Sunday) with a workout could I throw in an extra pull day since the next day I’d be doing push? Or should I train something different?

themanth3myth‎, Today 09:05 AM
0 73

How to begin

I am an 18 year old boy from Amsterdam. I want to start working out but i dont know what to eat and which exercises i have to do. my lenght is 1,90m and my weight is 105kg. my goal is to get to 120kg with muscles

iboarik50‎, Yesterday 04:56 PM
5 170

Looking for a workout program for newbies using gym equipment!

Hello, is there any current programs or can someone create a workout program strictly for me for gym use of machines? I have a gym that is literally a few steps away .. I am a beginner so newbie level program please that is mainly revolving gym machine equipments.. I wish to do all non machine...

nyczalex‎, Today 12:35 AM
Today, 03:11 AM Go to last post
1 106

Training advice

Hi guys! I would like to ask opinions about my current training schedulle. Thnx in advance PUSH DAY: Incline dumbell bench press, dumbell bench press, cable triceps pushdow, Dip machine assisted, shoulder press and lateral raise PULL DAY: assisted pull up, incline dumbell curl, lower back...

Vitor30‎, Today 02:58 AM
Today, 02:58 AM Go to last post
0 103

Trying to figure out how much muscle vs fat I put on.

So is started lifting at 128lb in now 160lb I was about 17-20% body fat at 128lb. For a state of reference my arms were probably close to 10in or less and now they are around 15in. I'm now 160 at about 20-21ish maybe 22 percent body fat. So that would mean I was 106lb of lean mass and now it's...

Lizzy3200‎, Yesterday 08:39 PM
2 136

Are DB Flys the worst chest exercise?

So I was doing DB Flys when someone came up to me and said that DB Flys are the worst chest exercise because at the top of the rep there is no stress on the chest. He then said that cable crossovers are much better because the line of pull allows for continued stress at peak contraction. This made...

dairycorncarne‎, Yesterday 02:52 PM
8 350

Angry Training for 5 years, my results are non existent or deteriorating. Need help!

I played sports ( football, wrestling and rugby ) in high school, so i was always around weights. But i never really could develop. Im not some skinny bastard, im 5'11 about 185 at roughly 17% BF. My bench now at 23 is worse than when i was 18 , same with squat. I have not been able to ever bench 2...

DylanBohbot‎, 11-19-2018 04:50 PM
Yesterday, 05:49 PM Go to last post
20 834

The Superhero Body, How?

Didn’t really know what to put for title might be a little stupid sorry! But kind of sums up my question! I see these celebrities who will have insane body changes in the course of 4-6 months and I’ve never understood how fast. I’m 19 and have been to the gym some. I’ve been sick for 4 months...

yqqfg9pal18‎, 02-14-2019 07:13 PM
Yesterday, 02:42 PM Go to last post
9 430

Novice routine

Hi, I've a beginner currently deciding on a new beginner's programme. I've been doing a modified version of ppl for the past 3 weeks: The problem with this is that it recommends to add...

SomeBloke‎, Yesterday 08:01 AM
Yesterday, 02:15 PM Go to last post
3 197

Lyles GBR Question

I’m currently beginning Lyles GBR. At my house I have equipment that can be used for benching, Squatting, pressing, etc. and also have a pull up bar. If anyone else were to run this program with a barbell specifically, how would you setup the lower body days? Obviously I can do squat variations and...

KBGains‎, Yesterday 02:11 PM
Yesterday, 02:11 PM Go to last post
0 133

Reps And sets

Hello, What Is ideal amount of SETS per week for body parties? I have found that ideal rep range Is for bigger parties about 60-180 and for smaller it's about 30-90. But it doesn't count sets. Lower rep ranges are for heavier weights and higher for lower weights. What Will happen if...

Qnder‎, 02-14-2019 03:55 AM
2 Pages
1 2
Yesterday, 01:21 PM Go to last post
34 820

Between novice and intermediate?

Quick breakdown of my lifting history and stats before my question: been lifting roughly 3 years. 1 year of bro splits, 1 year of made up plan, then found this site and had 1 year of Vikings upper/lower. Granted, all of these years have not been 100% consistent with progression, nutrition, or...

Gator1212‎, 02-15-2019 07:10 AM
Yesterday, 11:02 AM Go to last post
11 404

Widen my shoulders

Hi, i got a very complicated body to work with. I am 22, 178cm for 70kg, ok i don't have anything to say about my height and my weight my problem is my proportions, i have very short limbs. I mean all my limbs are short, my arm, my legs, especially my legs after some research i found that i have...

askingThings‎, 02-14-2019 05:09 AM
Yesterday, 09:30 AM Go to last post
14 478

Shift Worker Dilemma

Hey everyone, I have a question for any of you who are more educated than I in bodybuilding. I’m a shift worker, I work away for 3 weeks on/3 weeks off. When I’m at work I do 12 hour shifts for 21 days straight. After work and commute/eating/cleaning/etc I don’t have enough time to workout and...

TylerVRS‎, 02-11-2019 02:45 PM
Yesterday, 08:59 AM Go to last post
4 279

What muscle groups not to train together

I was wondering if someone could help me and state what muscle groups should not be trained on the same day

69empty2374‎, Yesterday 05:02 AM
Yesterday, 05:58 AM Go to last post
3 234

Time to Stop Playing Around

Hey Guys, This is my first post on the BB forum. I'm a 26 year old male that's been going through some chit for a few years now (mild depression). Anyways, I'm trying to get back on track, and getting fit is most in my control. For starters my goal is to get a six pack, as soon as possible, but...

realdeal2019‎, 02-15-2019 04:43 PM
Yesterday, 04:36 AM Go to last post
5 235

Upper Lower Football routine BULK

18 years old 6'0 158 lbs bf -14 % squat - 220 deadlift - 240 bench -132 for 5 GOAL - SQUAT 265 DEADLIFT 308

canyoudunk‎, Yesterday 01:33 AM
Yesterday, 01:33 AM Go to last post
0 134

How effective is my Upper/Lower split? What changes would you guys suggest?

I am trying to build muscle and realized that an upper/lower split works better for me than a bro split. So as of right now I go 4x a week. This is what it consists of: Monday: Upper A Bench 3x8 Incline Db press 3x10 Singel arm Cable Chest fly 3x10 Db seated shoulder press 3x10 Lat Raises...

dlin7023‎, Yesterday 12:49 AM
Yesterday, 12:49 AM Go to last post
0 140

Is working the same muscle groups 3 times a week pushing it?

I am working each muscle group 2 times a week right now, with 2 full days between me working that same group again. Should I increase that to 3 times a week to increase mass gains, or would doing it 3 times not benefit me at all?

gj85‎, 12-29-2011 12:25 PM
Yesterday, 12:30 AM Go to last post
11 28,840

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