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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 VI

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

nightanole‎, 10-05-2015 08:53 AM
221 Pages
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Today, 01:13 PM Go to last post
6,623 859,490

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
95 Pages
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Yesterday, 04:36 PM Go to last post
2,821 699,536

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
28 Pages
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Yesterday, 01:19 PM Go to last post
838 389,081

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
22 Pages
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12-11-2018, 03:53 PM Go to last post
657 888,884

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
19 Pages
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12-08-2018, 07:48 PM Go to last post
562 326,439

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 2,047

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
11-19-2018, 08:39 AM Go to last post
48 51,912

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 1,980,680

Upper lower body workout split order

This is what I'm doing now: Mo: Lower Tue: Upper Wed: rest Thu: Lower Fri: Upper Sat: rest Sun: rest

skankhunt85‎, Today 07:55 PM
0 5

Good beginner program for 15 yr old girl?

Hello, I am a 15 year old girl who wants to start weightlifting to look better and feel stronger, I've been program hopping recently and decided to settle on a full body custom routine I made following guidelines. I was wondering if this routine is good for my goals and if I should make any...

thafiona13‎, Today 07:54 PM
0 14

Looking for a new routine..

I'm a 17 year old and I started weightlifting around mid-September. I'm about around 120 lbs and my plan is to bulk up. Lately, I've been feeling burnt out when doing my 4-day workout split. I have been getting less sleep hence probably because I workout at night and would be stressed out the next...

joshdg01‎, Today 01:07 PM
Today, 07:53 PM Go to last post
4 146

Is it better to train two days, pause two or train one then pause one?

If I have a 4 day workout program in which I do routines A and B on two days, and rest two days, is it better to do: Day 1: A Day 2: B Day 3: Rest Day 4: Rest or Day 1: A

dujuivnliftbro‎, Today 02:34 PM
3 114

Thoughts on a P/P/L 4-5days a week

So I saw this workout program doing sth like: WEEK 1:P/P/R/L/R/P/P WEEK 2:R/L/R/P/P/R/L WEEK3: R/P/P/R/L/R/P And so on ... It turns out to be around 4.2 days a week on average(hitting every muscle once every 6 days). The scheduling is terrible, but I dont mind it as i am in high school and i...

nikola1808‎, Today 03:55 PM
3 93

Does anyone know a good workout to go from overweight (slightly above slightly) to..

Does anyone know a good workout to go from overweight (slightly above slightly) to shredded? I'm about 174cm and weigh about 83-84kg (5'7, 182lbs). Can also note that I'm on the ketogenic diet. Preferably a program where I don't have to lose fat and then bulk, but lose fat while at the same...

Rexify‎, Today 04:09 PM
9 170

Effective workout to maximize strength and hypertrophy on same day(push)?

My current push day workout is BENCH PRESS 4X5 BB PRESS 6x4 CLOSE GRIP BENCH 6X4 This is to imrpove my bench, then i go on to more hypertrophy based exercises: BB SKULLCRUSHER 10X3 LAT RAISES 10X3 CABLE FLYS 8X3

TheBronzeBomber‎, Today 06:39 PM
1 55

Hey new gym goer

Hey guys so thanks for the chance to talk and ask questions here first a little about me 38 years old and 5'8" in height started the gym in November and weighed 14st7 been going a month now and got my weight down to 13st7 so that's good I am aiming to be a even 13st and then any future increase...

xtinc‎, Yesterday 12:50 PM
Today, 06:34 PM Go to last post
22 388

Better 5/3/1 Template

Hello all, I just finished three months of Fierce 5, my numbers are kind of plateau-ing and I'm looking to switch programs. Ideally I want to build strength and if I can add a little muscle even better! After hearing so much fanfare for 5/3/1 I've looked into it and I'm indecisive about which one...

RecoomeKick‎, Yesterday 02:51 PM
Today, 06:18 PM Go to last post
8 269

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
258 Pages
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Today, 06:05 PM Go to last post
7,713 1,252,778

arms skinny from the front big from the side

My arms look thin from the front, from the side my bicep really pops and arm looks thick. Here is what i do for arms TRICEPS bench press close grip 4x8 tricep dips 3x8 skullcrusher(barbell) 4x8 BICEPS bicep curl (barbell) 3x5 bicep curl (dumbell) 2x8 normal then 2x8 having elbows tucked...

Langstaff420‎, Today 05:20 PM
Today, 05:54 PM Go to last post
3 50

For those that have done icf 5x5

Do you do this program every other day.. Or say you doing Monday Wed Fri. Do you take sat sun off.. Or do Monday Wed Fri then Sunday Tues thur..and so on.. Thanks

drillking83‎, Today 04:16 PM
0 76

5 days on 5 days off/ anyone that travels for work?

I just finished the 8 week Arnold mass program, and I’ve seen great results. My bench, squats and deadlifts have all increased drastically and I’ve gotten some good gains. The downside to all of this is I travel for work (pilot) and I’ve had to Uber to planet fitness (ugh lol) on my layovers....

VoodoF15‎, Today 10:23 AM
2 116

Workout routine from succesful PT...

Hello all, I recieved a workout programme from a very succesful PT in my area. I thought this was a great programme until I did some reading on here and now I’m not sure... Please give me your opinions on the following: 4 sessions per week Chest & Triceps Barbell Incline Bench - 4 x...

BnadnerB‎, Today 05:52 AM
12 277

Question Looking for advice on 3-day a week Full body program.

I'm returning to gym after a 2 year break. Heading into a 3 times a week Full body program. I got a good amount of experience, and even though I have been out of the gym I can still pull some okay weight. So im looking for advice as an intermediate. I need advice on how to structure diet...

oliverbak‎, Yesterday 12:46 PM
Today, 03:19 PM Go to last post
13 428

Need help coming up with a weekly workout routine

I am trying to come up with something for my hubby. Unfortunately he's the one who has to take our kids to all their extracurricular activities throughout the week. With school and work in the mix, it only leaves the following days open for a meaningful workout in the evenings: Monday Thursday...

blacksaibot‎, Today 09:34 AM
Today, 01:37 PM Go to last post
1 110

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
11 Pages
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319 34,397

My personal trainer has given me a plan, is it correct?

Hi. I have a personal trainer for 5 days a week for 1 hour a day Monday to Friday. I am a beginner and been doing it for around 4 months now. I have seen some improvement but not much. We have changed the plan a few days but the most recent one he has given me is this: Monday - Legs, chest...

Spence232‎, Yesterday 08:07 PM
Today, 09:34 AM Go to last post
8 255


Hi, I am 14 years old and started bodybuilding 5months ago. And now there is this story I heared about saying that each year you do bodybuilding You will build less muscle than the last year. And I was asking myself if at 14 years old without having a lot of testosterone I will decrease my...

micheal07‎, Today 09:13 AM
2 90

Michael B Jordan workout and diet?

Hi, i was wondering if anyone had the exact workout program of Michael B Jordan and macros? I was look at a video from BuzzFeed where someone trained with Jordans workout coach for 30 days. I would really like to try that program and food prep, but coudnt find anything of relevance on google. ...

kevinmira‎, Yesterday 04:08 PM
14 334

Is my workout plan good?

I try to avoid doing bench press since I go alone, Let me know if i should increase the sets or reps (3-4 Months) Monday was my first time doing this workout plan so im Monday (Back & Biceps) -Seated Cable Row (3 Sets 8-12 Reps) -T-Row (3 Sets 6-8 Reps) -Lat Pulldowns (3 Sets 8-12 Reps)...

MikeZ3124‎, Yesterday 04:09 PM
10 194

Does RPE make percentages useless?

So studies have shown that higher percentages recruit the upper threshold fibers. However, as you take a set to the limit, eventually the upper threshold fibers will still come into play. Does that mean that RPE or training close to failure can completely replace percentage-based lifting? ...

Animal2692‎, 12-13-2018 09:56 AM
13 443

Post Best free weights workout routine?

Hello, For the past 2 months I started a regimented exercise routine (5-6 times a week with 2-3 days cardio and 3 days strength training). I've mostly used machines for strength training, but I want to transition into free weights and wanted to get ideas for what people's strength training...

workout141822‎, Yesterday 04:34 PM
Today, 12:25 AM Go to last post
5 198

Only do 3x5 squats on icf 5x5

Would it be that much different to just squat 3x5 instead of 5x5..but keep everything eles legs are already big enough from work and I think 5x5 is just too much for me..... also I added side laterals to workout A and chest flys to workout B...and swapped hypers for good mornings..

drillking83‎, Yesterday 04:21 PM
Yesterday, 05:09 PM Go to last post
2 166

Cutty's 5 Day Cutting Routine

Hello all. I'm trying to cut 15-20 pounds. Has anyone tried Cutty's 5 Day Cutting routine (wouldn't let me post a link, sorry)? If so, how is it? Or is there is another that you'd recommend, I'm open to anything. I've also looked at Fierce 5 workout. Thanks!

deadendstreet‎, Yesterday 02:38 PM
Yesterday, 04:05 PM Go to last post
1 156

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