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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 VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
32 Pages
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02-01-2023, 09:49 AM Go to last post
944 427,141

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
104 Pages
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3,114 1,485,065

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
3 Pages
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01-11-2023, 11:26 PM Go to last post
89 481,960

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
24 Pages
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716 1,607,658

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
26 Pages
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12-29-2022, 12:13 PM Go to last post
755 1,033,447

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 01:55 PM
10-21-2022, 12:49 AM Go to last post
1 12,381

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 68,488

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 3,320,390

Unhappy should i do every set to failure

I don't know what to do anymore. I'm sick of workout, I tought, exercise should be energizing, not draining, exhausting and getting in my daily life ('rest days' = 'hell days' ) ! Maybe because some athlean x told everyone, that they should do every set to failure, and that's what i did. ...

carsidio‎, Today 09:19 AM
Today, 06:10 PM Go to last post
4 145

My full workout

Rate it. Upper 1 - push -Incline smith press, 1 top set 3-5 reps, then 2 80% AMRAP back offs -V grip lat pulldowns 3 sets 6-10 reps -Incline cg pushups 3 sets max reps -Pronated CSR rows, 3 sets 8-12 reps Max effort lower -Trap bar squat off 2” deficit 1 top set 3-5 reps/deadlift of...

BeginnerGainz‎, Today 02:14 PM
2 120

Talking I need a 3 day workout plan but…

I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention...

BB-Guy‎, 01-14-2023 11:40 AM
5 Pages
1 2 3 4 5
Today, 12:33 PM Go to last post
135 9,994

Bored of the GYM - Switching to home gym

I have been training in both boxing and weightlifting for several years, with a focus on weightlifting in recent years. However, I am now feeling bored with going to the gym and would like to work out at home using the equipment I have, including a Power Tower and dumbbells up to 40kg. Here is...

Deimoc‎, Today 08:06 AM
2 144

Lightbulb Cutting Phase with decent strenght

I use Fierce 5 the past year. On my off season I gained weight from 65kg to 82kg because I have baby now and my sleep and workout is not consistent. This past few months I did workout and use Fierce 5 however, with 1 month working out I did not see a weight lose. I lose 1kg some week and gained...

reeymar‎, Today 03:18 AM
Today, 03:18 AM Go to last post
0 94

Is there a work around for overhead raises.

So I have this tendon problem in my right shoulder that pops every rep when I do overhead raises and lat pull downs. I already have plenty of replacements for lat pull downs. I'm just stopping my overhead raise reps with my arms at shoulder level so it won't pop. I know the exercise should have a...

Radisrol‎, 02-04-2023 05:16 PM
Yesterday, 09:18 PM Go to last post
8 305

Question Cant do 3+ pull-ups -> should i add sets ?

Hey, i have a question. I follow classic fullbody routine, where are classic exercises for 3-4 sets with classic 5-12 rep ranges depending on exercises. I can adjust weights, but not for bodyweight exercises. I should do for example 3 sets of 8 reps for pull-ups, but i can do maximum of 3 pull-ups....

Doomer33‎, Yesterday 03:08 PM
Yesterday, 08:49 PM Go to last post
4 203

How can I improve my routine? I'm a total noob

What's wrong with my routine? 28 y/o, 5'10", 200lbs, 20% body fat Down from 225lbs, 28% body fat in October Gained about 5lbs of muscle Goal: Drop from 20% to 15% body fat while retaining as much muscle as possible, hopefully within 3 months. Routine:

gary369‎, 02-04-2023 04:00 PM
Yesterday, 03:06 PM Go to last post
22 559

I don't think a leg press stated weight is the actual weight your legs are pushing.

So my small town gyms calf raise machine broke. I still wanted to do calf raises so I started setting the leg press machine on the highest chair position and putting the top half of my feet on the bottom of the plate. I kept raising the weight because it felt too easy. Then I finally decided to try...

Radisrol‎, 02-04-2023 10:16 PM
Yesterday, 01:48 PM Go to last post
6 306

need help making a 3 day routine with minimum equip

i am 5'9 170 17 percent body fat i can workout Monday, Wednesday, and Friday i have a bench press, dead-lift bar, dumb bells, dips station, pull up bar, and an ab roller i do NOT have a squat rack as far as plates and dumbbells go i have a good amount of different weights i can go low as 8 pounds...

askingray89‎, Yesterday 07:18 AM
Yesterday, 11:15 AM Go to last post
8 260


I’ve been running a ULPPL for a couple years now and I’d say it’s been working decently well, but I wonder if I could get a little bit more out of a full-on upper/lower with equivalent or possibly even more volume. I’d run 3 upper days and 2 lower days. The idea is that I could get more out of my...

Xpiro‎, 02-02-2023 07:43 PM
Yesterday, 12:17 AM Go to last post
6 423

Is 1 hour in the gym per workout enough?

So thanks to the forum members I have found out that my work out routine isn't very good. I've been going to the gym 7 days a week partly because I only have about one hour a day I can devote to the gym. As I'm redesigning my work out program I'm wondering how much of a problem only 1 hour is if...

Radisrol‎, 01-21-2023 07:44 PM
02-04-2023, 09:52 PM Go to last post
22 1,265

Question about Training

Hey! My name is Walker, I have been training for about a year now and I am 18 years old. I have begun to platue but I need some advice on how to train. I currently train Push Pull Legs 6 days a week but would like to switch it up a bit. I want to gain strength and size at the same time, I...

averagewucas‎, 02-03-2023 01:09 PM
02-04-2023, 06:57 PM Go to last post
12 424

Fierce 5

Ive deadlifted for the first time yesterday for fun and loved it, managed 255 with some power left in the tank In fierce 5 novice routine , front squat and rdl can be subbed by deadlift and leg curl, i train at home with a standard rack/barbell, what could i do about legcurl ? What would be a...

Blitzilla‎, 02-04-2023 07:34 AM
02-04-2023, 05:24 PM Go to last post
2 217

Post Arm usage in workouts

As you can probably tell from the question, I'm fairly new to weightlifting ;) I'm currently doing full body workouts 3 times a week, doing about 8-10 different excercizes in 90 minutes. As most exercises I do include arms (I somehow need to hold the weights!) I am concerned that the arms are...

NewHere1917‎, 02-04-2023 03:13 PM
02-04-2023, 04:58 PM Go to last post
3 196

Feedback on this alternative 5x5 StrongLifts program (no legs)

Hi, I'd appreciate it if any of you would give me some feedback on this workout routine I've set up. I need to take a break from leg work for a while, due to injury. So this will be upper body only. Also, 5x5 only and barbell only. Workout A: Incline bench press (15 degrees) Barbell row...

MessiMessiMessi‎, 02-02-2023 04:43 AM
2 Pages
1 2
02-04-2023, 09:42 AM Go to last post
30 983

Impact of breaking your routing

How much of an impact is there to say randomly switching up one of your conditioning days to a lifting day and going back to normal the following week? I know it's a broad question, just wondering how important strict routines are when it comes to working out only (not diet), as I have a much...

fstep‎, 01-31-2023 02:48 PM
02-03-2023, 04:23 PM Go to last post
4 419

thoughts on this all pro modification?

I'm sure this has been brought up before, but I can't find it on the forum search. All pro's has the following exercises. 2 warmup sets for the first three and two works sets for all. It has a heavy medium and light day (100%, 90%, 80% weights respectively) Squats Bench Presses Bent-Over...

NicholasMango‎, 01-30-2023 12:57 PM
02-03-2023, 03:43 PM Go to last post
27 1,304 tracking measurements

Years ago I used to use to track all of my measurements. Not just my weight, body fat, hight, but more specific things like biceps, calves, waist, thighs, etc. Now it seems they no longer offer that service. Not only that, but all my old measurements seems to be gone also. Am I...

sethd2005‎, 02-03-2023 02:47 PM
2 205

Is this a good workout routine?

Hello all I found this routine from Will Tennyson on YouTube. Is it well put together or go for something like Fierce 5 which I’ve read about? Thanks DAY 1: A) Pause Bench Press W1: 3×8 W2: 4x6 W3: 5×5 B) DB Chest-Sup Row, 4×10-12 C) Machine Chest Press, 3×10-12 D) Mach Lat Pulldown,...

Aldeezy87‎, 02-02-2023 10:26 PM
02-03-2023, 08:23 AM Go to last post
4 232

Is this workout program effective?

Wondering if anyone can give me advice on whether this is a good program to follow 4 days a week and if there’s anything that needs tweaking. All 3 sets from 6-12 reps. Upper 1 Barbell Bench Dumbbell Shoulder Press Lat Pulldown Cable Row Lat raises Chest Flyes Triceps

Pthomas70‎, 02-03-2023 08:02 AM
02-03-2023, 08:15 AM Go to last post
2 289

Do You See a Difference???

The first picture I'm 205lbs and the second & third picture I'm 220lbs, my height is 6'0 I think I look bigger & wider up top (shoulders) and more cut in the second picture but this could be just in my mind.

fairbjosh‎, 02-03-2023 06:52 AM
02-03-2023, 08:09 AM Go to last post
6 246

Barbell Row/Bench Superset Warm Up Question

I'm gonna be programming barbell rows superset with barbell bench for a while and see how it goes, from both a time efficiency standpoint and the theory that Brian Alsrhue used in one of his old barbell row videos of it carrying over to his bench in that order (I'll see how it goes for myself). ...

Deep-Voiced-One‎, 02-02-2023 02:54 PM
02-03-2023, 07:52 AM Go to last post
11 403

Please Critique my Plan - All Pros content

Early 40s female here. My goal is to build muscle and get to between 20-25% BF, which I'm sure is some peoples starting point on here! I’m probably low-mid 30s right now. I don’t want to be shredded, just strong, toned and look halfway decent. I’ve been working out with a trainer 1-2x per week...

megrl05‎, 01-14-2023 05:20 PM
02-03-2023, 06:10 AM Go to last post
6 870

Question Is this a good enough split for my goals? Been trying to refine it lately.

This is my PPL split that I have been developing and following for a little while now. I enjoy it, but I like to refine it and make it as best I can as I go along my fitness journey. This isn't a strict 6-7 day split. I have volleyball workouts on Tuesdays and Thursdays, so I like to take those...

CarterJ2007‎, 01-31-2023 06:59 PM
01-31-2023, 09:48 PM Go to last post
3 361

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