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Forum: Workout Programs

What workout is best for your goal?

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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 43,304

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 1,522,216

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
21 Pages
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07-16-2017, 11:17 PM Go to last post
611 698,483

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
17 Pages
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07-19-2017, 11:51 AM Go to last post
484 125,499

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
141 Pages
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07-20-2017, 12:33 PM Go to last post
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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
13 Pages
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Yesterday, 04:14 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
81 Pages
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2,422 534,282

How's my training split?

I am doing 5/3/1 but since it's only 4 days a week I decided to add stuff in. In the first 4 days I do my regular 5/3/1 work followed by light accesories. On day 5 and 6 I work on the main muscles I want to strengthen with very heavy work (chest and quads). On day 6 I also put in some arm...

Ney1011‎, 06-22-2017 01:29 AM
4 2,959

One thing i've always wondered...

After a good session in the gym, feeling pumped the next day comes and you're either sore or your not, i know when i first started DOMS were major, now i rarely get DOMS im a little sore today but not bad at all. My question is, to build muscle, do you really have to be sore the next day or is...

dukey91‎, 06-22-2017 03:07 AM
06-22-2017, 08:28 AM Go to last post
8 293

A few fierce 5 questions.

1. So on Workout A you do two sets of calf raises i like training calf as i think there a strong point of mine and would like to grow them more can i add more sets if i want? 2.Any idea for a better ab exercises i have been doing weighted setups but i hear there more of a hip flexors things i...

Actimex‎, 06-22-2017 03:42 AM
06-22-2017, 08:54 AM Go to last post
3 260

Looking for a program to Build muscle

Hello guys, I have been on a stength-based program (ICF) for almost 3 months now, and I think its time for me to go to another program that would serve my needs. I have look up alot of programs on but couldn't find the perfect one for me. I am pretty underweight for my age (20) having a...

JimMoriartyy‎, 06-22-2017 08:49 AM
06-22-2017, 10:20 AM Go to last post
10 313


I'm going on a bulk and I'm a little confused about this split. If I do push,pull,legs rest and then repeat is that good? Or do I need to have a rest day between pull and legs, thanks

atilinca9‎, 06-20-2017 08:45 PM
06-22-2017, 10:30 AM Go to last post
8 4,632

1 Month of no equipment, help me maintain muscle!

Hey, I'm going on a 2 week motorcycle road trip where my LA Fitness membership is not valid, followed by 2 weeks abroad for another trip with a strict tour itinerary, so no exploring for a gym on my own. So far all I have is: -Short, med, wide grip pushups -Short, med, wide grip pull ups...

KingJacobo‎, 06-21-2017 08:53 AM
5 383

Can you take a look at my workout program

i ve actually been lifting for 6 months now but home only and no equipments except a set of weights.Now i bought a home-gym like thing that lets me do some exercises like leg extension leg curl lat pulldown tricep pushdown and incline flat decline bench press.And here is my program. ...

newbie9898‎, 06-22-2017 10:49 AM
06-22-2017, 01:43 PM Go to last post
4 2,662

How much can you gain in 'newbie gains' and my workout program

I am a boxer who has boxed and never felt the need to build much muscle but now i want to gain muscle. I have made a program for myself: Monday - Boxing Tuesday - Gym - building muscle Wednesday - Boxing Friday - Boxing Sunday - Swimming

chechen01‎, 06-22-2017 02:19 PM
06-22-2017, 02:45 PM Go to last post
2 214

Critique my 6 day Pull/push/legs routine

I would like some general feedback on what you guys think about my routine and any suggestions on how I could improve to make it better. Thank you. Pull A Close grip pull ups: 4x8-12 Barbell row: 3x8-12 cable pull ins: 3x8-12 Spider curls: 4x8-12 Dumbbell row: 3x8-12 with a dropset Alt...

gelo98‎, 06-22-2017 04:13 PM
06-22-2017, 04:23 PM Go to last post
3 211

Question about workouts?

This is my split: Monday - Back/Bicep Tuesday - Chest/Tricep Wednesday - Legs/Shoulders Thursday - Back/Chest Friday - Bicep/Tricep Saturday & Sunday - Rest day Questions:

razek‎, 06-22-2017 06:36 PM
06-22-2017, 07:15 PM Go to last post
3 154

Is there any point to doing light workouts?

Im talking about those off days, or days when you cant get to the gym and have to work out at home. or maybe you only have 20 minutes to spare instead of the usual 45-60 mins. And you wind up with a workout half or even a quarter your usual intensity. Is there any point doing this at all?...

caleb8888‎, 06-22-2017 05:38 AM
06-22-2017, 07:27 PM Go to last post
19 479


So, I'm looking to change my chest routine a bit. The progress is kind of there but it's soooo slow because of genetics. What do you boys do?

dannagooyen‎, 06-22-2017 09:33 AM
06-22-2017, 08:45 PM Go to last post
2 203

Smile Please help me out, I am a beginner

Hello everyone. I'm 19, 5'10, and I'm only 140 lbs. I get complimented on good definition a lot but it's only because I have no fat. I ran track in high school and I tried many times to get into a routine but I never stuck to it enough. I've decided that it's time to get rid of the excuses and put...

mirox25‎, 06-22-2017 03:39 PM
06-22-2017, 09:00 PM Go to last post
4 223

Thumbs down How to build lats with long arms

Cant seem to feel my lats working think its because of my long arms??

Callumchallis‎, 06-21-2017 02:19 PM
06-22-2017, 10:56 PM Go to last post
8 515

Phrak's GreySkull LP vs 70's Big LP, opinions?

Had a search around but can't find a lot of direct comparisons between these two programs and a lot of stuff is pretty dated. I lifted years ago and went through about 6 months of AllPro, a few months of GreySkull, and then a few months of a PPL routine. I imagine I've lost a ton from all my...

AwFukBye‎, 06-22-2017 11:18 PM
1 310

Smile Strength Training and cardio plans?

HI! I was just wondering if you guys had any workout plans for me, or maybe some input on what i'm doing now. My current goal is to simply tone myself. Toned arms and abs, and hopefully to build a bigger bum. Since March or April I began to include strength training in my workout. Three days out of...

247Binks‎, 06-23-2017 12:13 AM
06-23-2017, 12:13 AM Go to last post
0 179

Talking Is this a good workout ?

I'm 15 about 119 to 121 pounds and 164 cm I'm currently doing this workout 3 times a week so day 1 is like this : 1. dumbbell squat 3x6-12 2. dumbbell bench press 3x6-12 arm row 3x6-12 4. bicep curls 3x6-12 5. overhead extension 3x6-12 6. sit ups 3x10-20

MaNdUde02‎, 06-23-2017 03:20 AM
06-23-2017, 03:43 AM Go to last post
1 168

Calorie intake for weight loss/muscle building

New to working out been on and off for a year but am getting serious about it now. i have a plan i started following but am wondering what my calorie intake should be and what percentage or amount my macros should be. Im around 6'1 and when i weighted myself this morning i was 211.2. this picture...

stacknyk‎, 06-22-2017 07:41 PM
06-23-2017, 04:46 AM Go to last post
4 223

Smile 3 Day Split

Hi, I've not trained for a year so want to get back into it so took a PT session last night and loved it, some weights and HIIT, but they cost too much, so I'm going to try and go it alone ! My main goal is weight loss, I'm 37 5ft-8 and about 105kg. I'm looking for a program I can follow,...

tooley1878‎, 06-22-2017 06:14 AM
06-23-2017, 05:38 AM Go to last post
6 364

Talking Is this good enough for chest day?

Hey guys, I got done making a workout schedule and I was wondering if you think my chest day workout is good enough for good gains. What do you think? Barbell bench press: 12 reps 4 sets Incline dumbbell press: 12 reps 4 sets Dumbell flies: 15 reps 4 sets Flat dumbell press: 12 reps 4 sets...

jbuckner7‎, 06-19-2017 03:53 PM
06-23-2017, 05:45 AM Go to last post
5 360

How long until gains?

I just started bulking and I was wondering, how long do you think it will take for me to experience strength gains?

jbuckner7‎, 06-22-2017 08:24 PM
06-23-2017, 05:46 AM Go to last post
7 338

Firece 5 ISO sub question

I've read the program but was wondering if I can sub calf raises for back extensions.? I'm not totally beginner but haven't been back to the gym for quite a while due to injury, im aware of my weak points and lower back muscles are one of them. Also I've given up on making my calves grow, they just...

tdod101‎, 06-23-2017 07:12 AM
06-23-2017, 07:12 AM Go to last post
0 158

Been working out for 4 months, but no results

Hello, I have been working out for 4 months. I am doing it all, the diet and working out, 2 hours every day on different parts, cardio, etc. I have a trainer also. I have lost a lot of weight. However, I have not seen results else where. Could it be that my body was in shock, as this is my first...

tryingtogetbig3‎, 06-22-2017 09:28 PM
06-23-2017, 08:20 AM Go to last post
3 331

Moving to UL

I have been following the Beginner Powerbuilding Routine for 6 months with great results so far, but I feel like I need to change routine if I want to keep enjoying my gym sessions. It's not about optimizing anything, it's just about enjoying going to the gym. I've never tried an UL routine and I...

rpedrosb‎, 06-23-2017 05:14 AM
06-23-2017, 09:11 AM Go to last post
2 2,099

Post 3-Day Body Part Split Workout Routine

To start about myself: I am 17 and my body type is long and skinny. I started working out about 3 months ago and have had no trouble building muscle, but I recently added more to my workout routine because my original workout was a novice workout designed to get me started. I am working out mainly...

JohnDeFlippo‎, 06-23-2017 08:41 AM
06-23-2017, 09:36 AM Go to last post
5 2,124

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