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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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 06:55 AM
25 Pages
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729 288,602

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
190 Pages
1 2 3 4 5 ... 190
5,678 738,557

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
90 Pages
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2,696 631,969

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
22 Pages
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06-15-2018, 06:17 AM Go to last post
633 816,037

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
18 Pages
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06-13-2018, 01:11 PM Go to last post
516 255,077

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
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 17,818

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 1,810,865

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 58,755

Updated U/L

After working on some balancing issues this is what I have Bench 3x5 Pendlay 3x5 Wide Grip Pullup 3x3 OHP 3x5 BB Shrug 3x8 BB Curl 3x8 Skull Crusher 3x8 Reverse Fly 3x10

ASMahwah19‎, Today 07:50 AM
Today, 08:06 AM Go to last post
3 14

Choosing high-intensity intermediate workout program

Hey guys. I've been working out for around a year and I've had quite a good progression, my weights were increasing rapidly but progression is starting to slow down. Turns out, that my program was not as good as it can be. This was very unfortunate for me since I'm used to this program and as you...

ShellRox‎, Yesterday 08:23 AM
Today, 08:03 AM Go to last post
16 230

Fierce 5 Excel programme?

Hi Probably been asked before but... I wondered if someone has put together any programme to print out/edit for fierce 5? Cheers Edit: by edit I mean to record my weights

Gonghu‎, Today 05:16 AM
1 33

Am I Ready For 5x5 Madcow Intermediate?

I've been lifting off and on for a couple years but only religiously and with proper diet for maybe 6-9months of it. In that time I've changed jobs, got engaged, planned a wedding, moved etc. so life has been distracting. I feel like every time I do daily increase programs I stall very quickly,...

NiteShade‎, Yesterday 11:59 AM
Today, 07:52 AM Go to last post
9 289

Programs for beginners with a tight gym area

Hi Everyone, looking for advice I have been doing sl 5x5 for a few months, and am maybe ready for something a little different. Ive made good progress and have enjoyed things to date, but not thrilled with the disproportional growth of my quads and not my arms lol. My home gym setup is at...

notsostring‎, Today 06:07 AM
Today, 07:49 AM Go to last post
2 77

Question Is this workout program good?

Main goal: build muscle Sunday+Wednsday-Upper Barbell Bench-Pyramid Barbell incline-Pyramid Barbell decline-Pyramid Chest flys-4x12 reps T bar row- Pyramid

HelpMeGetGood‎, 06-18-2018 03:56 PM
28 495

Evaluation of 12 Week Program

I created a personalized program for myself, and I'd like some feed back on what you guys think. It is a total rep scheme, the max sets possible are 6 and if that happens. I reevaluate and adjust as needed. I only rotate in exercises if I feel like I've stalled for too long or need something...

Junsuiakai‎, Today 03:46 AM
Today, 07:16 AM Go to last post
11 192

"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 07:03 PM
245 Pages
1 2 3 4 5 ... 245
Today, 07:16 AM Go to last post
7,331 1,115,224

How is my U/L routine

Edit: I know that the stickied programs are better. I know I will see faster progress from those I don't need everyone telling me that, I have tried them and it did not work out for me Day 1 Bench 3x5 Bent Over Row 3x5 Overhead Press 3x5 Pullup 3x3 Shrug 3x6 Barbell Curl 3x6...

ASMahwah19‎, 06-18-2018 11:48 AM
16 317

Question Routine feedback

I gym twice a day I am also trying to lose 30-40lbs cause I am currently 205 and aiming for 170 and if I’m not satisfied 160. Sun: Legs Mon: push Tues: pull Wed: Legs Thurs: Push Fri: pull Sat: Rest

TheoSmoov‎, Today 04:36 AM
Today, 06:04 AM Go to last post
3 71

Is this good?

Hello,i have been training for 7 months,and i am 15 years old. I would like for someone to check out this workout and tells me if its good or not day 1: chest/triceps incline bench 5x10 incline bench press 4x10 flat bench 4x10 flyes 3x8-10 cable 4x10 butterfly 3/4x10 triceps rope pushdown 3/4x10...

Someonenew123‎, Yesterday 12:22 PM
5 119

Strained Bicep, need some exercise ideas while I rest it.

I was doing the Fierce 5 Program after being out of the gym for a little while, and I am about halfway through but I am pretty sure I strained my left bicep (heading to the DR this week to make sure thats all it is). Fierce 5 was going great and I was getting stronger and building momentum, but...

centuryman‎, 06-18-2018 05:00 PM
2 158

I'm a beginner and have a few questions about creating my own workout program......

I'm a beginner to weightlifting and have started to improve on my routine to make it better but am running into some issues when it comes to constructing a better honed routine. I have a question about compound and isolation exercises; if you're working your chest, shoulders, biceps, triceps and...

FritoFace‎, Yesterday 02:52 PM
Today, 04:43 AM Go to last post
16 258

Thoughts on this program and hormone levels

I've been working out for years with no real goal other than just being fit and well-rounded. Well, that's not true, my real goal was to "out play" my kids (who are currently 3 and 5). If I can still stand while they're huffing and puffing on the ground, I'm a happy guy. Previously, I've done a...

jebrady03‎, 06-17-2018 06:31 PM
Today, 04:30 AM Go to last post
17 487

Davisj Postural Program

I remember Davisj having a postural program somewhere on this forum, but I can't seem to find it. Does anyone know what I'm talking about and can redirect me to it? Thanks!

Nelg1993‎, Today 12:13 AM
1 142

Am I on the right track?

Hey everyone I am about 179 lbs, ~23% bf, 5'10". I put in my profile calculator that I want to be the 'Athlete' physique. I like playing Soccer and swing dancing so I really want to keep my endurance up. It has my goal set to be 189 lbs and 8% bf in 1 year. I was going to start the AllPro: A...

starogre‎, Yesterday 05:53 PM
Today, 04:21 AM Go to last post
3 143

Program Help

HI All. Newbie here (im 41 not 48....) I have been hitting the Gym religiously since the start of the year, (having always been active) and im just not really getting the gains i was hoping for. i initially started dropping too much weight, (8kg) and i think in turn muscle as i stopped...

MatKenn‎, 06-15-2018 02:11 AM
Today, 03:02 AM Go to last post
6 238

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
17 Pages
1 2 3 4 5 ... 17
Today, 02:59 AM Go to last post
489 34,756

Reducing Workout

Hey guys, sorry if this has been asked before but I couldn't find anything about it. I'm starting work soon and have decided to start working out before work, meaning I shall have to wake up around 5:30 and complete my workout in 45 minutes. What do you think if I start super setting chest...

jamb1‎, 06-18-2018 03:02 AM
Today, 12:38 AM Go to last post
6 261

Intermediate Lifter Working Out With Beginner

I've been training and eating consistently for a little over two years now. My lifts mean I should move to an intermediate routine to keep making progress. However, on Mondays I go to the gym with a workout partner who is definitely still a beginner because I want to help them learn to lift and...

dirtyreyes‎, 06-18-2018 09:07 AM
Yesterday, 11:10 PM Go to last post
7 165

Lightbulb Need help for a 3 day workout program in a limited time frame

Hey guys, Man it's been so long since I've posted here. I've pretty much done my own things over the years, multiple injuries including messing up my shoulders, but here I am still roughly in one piece. I guess I'm moving on to another phase of my life (getting married, planning to have kids)...

Confuzzl3dOn3‎, 06-18-2018 09:40 PM
Yesterday, 10:14 PM Go to last post
8 288

Critique my workout

I am 26 years old weighing 210 lbs and 5’7” Approximately 23% body fat. Store fat mainly in the midsection. Much leaner up top by shoulders and chest. I just got back into working out consistently. My goals are to lose fat and become more lean. Size is least important to me. Please review...

bklyncrypto91‎, 06-17-2018 09:10 PM
Yesterday, 08:44 PM Go to last post
4 305

I need your help, Please put me in the right direction.

Hey guys, I'm 19 years old and have been lifting since I was about 16. Its been fairly constant the past 3 years with some bad parts here and there. I've come a long way (started at about 110 Lbs and now i'm about 155 lbs 11% bodyfat). I started with ICF 5x5 and then moved into some other weird...

CREXTY‎, 06-17-2018 10:06 PM
Yesterday, 07:41 PM Go to last post
2 196

61 year old accident survivor needs advise.

Hello all, I am 61 years old. Thirteen years ago I was in a motorcycle accident. I was T-boned by a Suburban and then ran over by front and rear tires. I destroyed the bones in my left leg and broke my back in five places. Unfortunately it was hit and run so nobody to go after for the bills and...

Funmuggs‎, 06-18-2018 08:42 PM
Yesterday, 07:19 PM Go to last post
6 241

Exclamation Need advice

Hey guys this is ny first post I am a 16 year old i have access to a gym with a threadmill and cycling machine and dumbells and i have three months vacay from school so i would need a workout plan for full plan to gain muscle woth dumbells

muhammednaji‎, Yesterday 02:19 PM
Yesterday, 04:43 PM Go to last post
5 109

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