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Forum: Workout Programs

What workout is best for your goal?

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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 2,769,125

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
33 Pages
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01-08-2021, 04:28 AM Go to last post
964 975,512

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
3 Pages
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03-17-2021, 07:01 PM Go to last post
84 333,140

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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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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04-15-2021, 08:12 AM Go to last post
696 1,361,831

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
24 Pages
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04-16-2021, 12:31 AM Go to last post
704 815,069

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
12 Pages
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Yesterday, 08:20 AM Go to last post
354 86,040

Need a good calisthenics workout?

Covid got me, gotta workout at home now ANY good upper lower/full body workouts?

AlistarWannabe‎, 03-20-2021 12:43 PM
03-20-2021, 12:43 PM Go to last post
0 460

Arm day

Anyone give arms a separate day? I'm usually a push/pull/legs type of person, but switching it up to a 4 day split. It's going to be push-pull-arms-legs and see how it goes with just an arm day.

adamgentile‎, 03-20-2021 07:07 AM
03-20-2021, 03:35 PM Go to last post
5 633

Question Rir progression and adding sets?

Just read the new book by Mike Israetel, scientific principles of hypertrophy training. So the way he recommend programming for hypertrophy is starting a mesocycle at 3 rir, choose a rep range for your exercices to stay in, then every week drop 1 rir by adding weight or reps, and if performance is...

MacBody96‎, 03-06-2021 08:51 AM
03-20-2021, 06:29 PM Go to last post
16 2,414

Calesthnics workout, no isolation?

Lets take arms for example, i know they get workout through the compound moves but shouldn't i do any isolation exercises?

AlistarWannabe‎, 03-21-2021 09:19 AM
03-21-2021, 09:26 AM Go to last post
1 389

Smile Help a 20BMI Weakling!

I've been getting back into training with the intentions of regaining enough physical strength and conditioning to join my local bjj gym. I quickly realized there's a lot more to strength and conditioning than I thought, and I've learned a massive amount in just the last 2 days of practicing a...

bonesandbones‎, 03-21-2021 12:55 PM
03-21-2021, 12:55 PM Go to last post
0 392

Wink Introduction

Hi, my name is rym, I'm newer here Nice to meet you all And I hope we can helping each other, thank you

rym06‎, 03-21-2021 02:24 PM
03-21-2021, 02:24 PM Go to last post
0 357

Tracking sets and reps?

As far as hypertrophy goes, do you / should you track every rep of every set? IF you are training close to failure within the 3-30 (or say 6-15 to narrow it down a bit) rep range and IF everything else is in order (sleep/nutrition/recovery in general), shouldn't you naturally be progressing in...

SuttonWillow‎, 03-22-2021 04:30 AM
03-22-2021, 08:24 AM Go to last post
4 420

What exercises should I add and remove from my workout

I'm a beginner and want to do a full bodyweight workout. I want to target every muscle group. I want to know if I should take off any exercises and if I should add any exercises. Here's the list: half push-ups, squats, bicycle kicks, leg raises, flutter kicks, planks, side planks, plank ups,...

dragonslayer33‎, 03-22-2021 06:35 AM
03-22-2021, 09:52 AM Go to last post
2 399

Weight increase vs rep increase for hypertrophy?

Hello everyone, Is it better to increase the weight or the reps for hypertrophy? For example if I bench 90kg x10x3 one workout, is it better for growth to try and do 90kg x12x3 or to go for 95kg for 8x3? Thank you

Donners1‎, 03-21-2021 10:12 PM
03-22-2021, 10:22 AM Go to last post
8 600
03-22-2021, 10:55 AM Go to last post
13 1,141

Post Help - Home Workout

Hi, just wanna know if this workout is legit or does it have too much/too little volume.. I'm a detrained individual who's trying to get back on track after a long break (All sets are to near failure) Superset 1: (4 sets) Pushups  pullups 

userQRZLAEL8WN7‎, 03-22-2021 11:41 AM
03-22-2021, 11:41 AM Go to last post
0 374

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
6 Pages
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03-22-2021, 12:32 PM Go to last post
172 51,438

No progress on structured plan, even with good nutrition and sleep

Hi there! I'm looking to see what advice y'all have for me. I just finished 1 cycle of 531 Volume Project 2.0, modified slightly to accommodate a small injury, and made no progress. I suppose I could have increased my work capacity or added very little weight to my lifts (for example, I failed...

Pur3p3r50n‎, 03-19-2021 03:19 PM
03-22-2021, 02:22 PM Go to last post
8 1,082

Working same body part every 48 hours?

I workout 5 days a week, usually Sun, Mon, Tues, Thurs, Fri. Basically push, pull, legs then upper and lower. I want to shake things up and was thinking about doing every other day, eg Sun, Tues, Thurs just compound stuff, squats, bench, BO Rows, press. Then the other 2 days some isolation...

TheWogmeister‎, 03-22-2021 12:48 PM
03-22-2021, 07:23 PM Go to last post
4 524

Smile Specific exercises that bring blood flow to the frontal vertex of the scalp

Hello everyone, Wow I haven't logged into this account since 2013 but here goes. I'm looking to incorporate some blood flow techniques into my regime that bring a lot of blood flow to the frontal vertex and the sides of my head. Those areas lack the most blood flow. All I know is that...

Alexmcom‎, 03-22-2021 12:29 PM
03-22-2021, 07:38 PM Go to last post
19 688

Unhappy Quad Weakness?

Howdy, I am concerned that my quads are underdeveloped while my hamstrings are developing fine. I work legs often, but seem to not get any real size on my quads. I am able to do the following: 285 Squat 1X5 315 DL 1X5 600 Legpress 1X5 Over 100 on leg extension Not super impressive,...

Strevin‎, 03-19-2021 10:01 PM
03-22-2021, 08:12 PM Go to last post
7 904

No gains even though i'm consistent. Help me pls

Hey, i'm 26 years old and i'm lifting seriously since last year. I was lifting before that but not regularly. My problem is that i do not make gains even though i track my food and workout hard consistently. Other people i know are getting far better results without even tracking or having a...

antioch94‎, 03-23-2021 05:02 AM
03-23-2021, 12:27 PM Go to last post
5 654

Short workouts

Hi guys. Due to my exams (I'm studying up to 15 hours daily) I can't afford enough time to complete my usual workouts (which take 75+ minutes every time). So I am switching to a shorter training routine (exercise selection stays basically the same with the exclusion of isolation exercises -...

Mattfers‎, 03-16-2021 01:38 AM
03-24-2021, 04:47 AM Go to last post
21 2,068

How many exercises

For legs I currently do Squats, hack squats, romanian deadlifts, single leg curls, glute exercise and calf raises. I do the sets for all these with 3 minute rest between and recover well before my next leg day. The problem is this takes me 1.5 hours to do. How can I shorten this workout but...

OldPapa‎, 03-23-2021 10:06 AM
03-24-2021, 04:49 AM Go to last post
14 921

Program Suggestions?

Hi all, I'm currently 70kg (154lbs) and 183cm (6ft) at 15 yrs old. My S/B/D is 90/70/120 in KG and my main aim is to build muscle, but also increase those main lifts if possible. I've noticed I recover very quick and am able to consistently lift 6x weekly. Right now my program consists of a...

Taner0607‎, 03-22-2021 06:22 AM
03-24-2021, 04:51 AM Go to last post
1 792

Need a beginner fatman program for transformation

Hey there I am 5'11 400 pounds 38 years old. I am looking at getting back into exercising. Losing weight is obviously the main goal. Any suggestions on supplements or exercise programs to maintain muscle and burn fat? I been looking at the supplements on here and not sure if I need any or what...

weightkilla‎, 03-20-2021 12:48 PM
03-24-2021, 04:56 AM Go to last post
8 1,178

In need of a new program

Hello, I’m 25 years old I weigh 250lbs and I’m 5’11. 4 years ago I was in my best shape ever. I weighed 180 and was benching my weigh. I was very lean and felt great and felt like I wanted to go to the gym. For the month of March I wanted to kickstart my health journey again and attempt to...

KaceyBuchanan‎, 03-23-2021 07:05 AM
03-24-2021, 04:59 AM Go to last post
5 755

Occlusion band training

Does this help or should I save my money?

OldPapa‎, 03-21-2021 01:02 PM
03-24-2021, 05:20 AM Go to last post
10 1,099

Upper Lower Split Equipment Limitations/Movement Alternatives...

I figured I'd post this in its own thread since "The Viking's Bare Bones" thread isn't as active these days, I workout at home and I'm planning to make the switch from the full body version to the upper/lower split due to how it pairs up with my schedule (less time constraining after work and I...

Deep-Voiced-One‎, 03-19-2021 09:18 AM
03-24-2021, 06:59 AM Go to last post
9 1,289

Workouts for someone with a messed up elbow?

Hey all, about 2-3 years ago, I stopped lifting completely because of my elbows, especially my left. Almost every time I do anything involving my arms at any significant weight, especially bench press, I would feel sharp pain in my elbows which would prevent me from finishing sets. I tried reducing...

dfdivino‎, 03-23-2021 07:10 AM
03-24-2021, 07:28 AM Go to last post
3 750

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