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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:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=4195843 Part 2:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=133395553 Part 3:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=147447933 Part 4:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 08:53 AM
267 Pages
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7,990 1,205,753

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
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 673,766

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: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
99 Pages
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2,945 932,506

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
23 Pages
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12-29-2019, 08:44 PM Go to last post
682 1,113,557

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
23 Pages
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11-11-2019, 05:58 AM Go to last post
665 558,766

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
1 2 3
09-06-2019, 01:41 AM Go to last post
72 178,352

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 2,395,418

Would running this split be a waste of time?

Workout 1 Bench Press 5x5 Weighted Dips 3x8 Curls 3x10 Weighted chinups 5x5 Overhead press 3x5 Workout 2 Deadlift 3x5 Bodyweight Pullups 3x10

Isaiah2‎, Today 08:36 AM
1 123

Is my workout good

My workout is like this Monday-push 1 Tuesday-pull 1 Wednesday-legs Thursday-push 2 Friday-pull 2 Push 1: Incline BB-4 sets Flat DB-3 sets Overhead DB press-4 sets

n8x2c8qgqgn‎, 01-14-2020 04:03 AM
2 Pages
1 2
31 1,209

Full body workout on consecutive days?

Hi guys, so I'm currently following a fully body workout (ICF 5x5) and my time to go the gym is a bit all over the place at the moment due to my work shifts randomly changing, it shouldn't last long but I wanted to ask if I workout 3x a week doing ICF 5x5, would it be possible to workout on say a...

GingeyBreadDev‎, Today 05:47 AM
Today, 10:58 AM Go to last post
1 120

On progressive overload

QcZ4kvaeN0A Go to 1:13:13 Useful discussion about progressive overload, what it actually means and Greg's framework for thinking about the training stimulus.

SuffolkPunch‎, Yesterday 07:34 AM
Today, 09:31 AM Go to last post
10 476

Anyone here run 5/3/1? Thinking about switching when my semester resumes.

For the past month or so, I have been running the Reddit PPL (which is similar to Coolcida's ppl but with 1 heavy set of deadlifts on one of the pull days + the rep ranges alternate between 5 and 8-12 for the bench and ohp). I have been making linear progress with this routine so far and have been...

Odifududix‎, 01-12-2020 01:29 PM
15 1,004

Question 30lb dumbbells

So its been a year since ive trained and i just got a pair of 30lb dumbbells, does anybody know any really good workouts that can help transform me in 100 day challenge and can i build muscle with just 30lbs?

saiyanFIT‎, Today 07:34 AM
Today, 07:51 AM Go to last post
3 132

Bro split recommendations?

So I have spent years bulking/cutting doing Strong lifts and 531. I feel like I have just gone in circles to be honest. I have certainly gained a little muscle but based on the amount of time spent, I can't say that I am happy. I am kind of tired of doing the same compound lift based workouts and...

SwagenGTI‎, Today 01:49 AM
4 244

Question Should I switch program?

So I'm trying to lose weight and running AllPro. I started at 93kgs and now at ~89. I like all pro routine, but I'm going nowhere in the weights. My current lifts are - Squats - 40kg Bench - 30kg plates + Olympic bar

VigneshSP‎, Yesterday 12:01 PM
Today, 05:55 AM Go to last post
3 288

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 03:00 AM
2 Pages
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50 4,156

Super Noob seeking new work out suggestions

Just some background:- Age 20-30 circuit training and Football (UK style :-) ) - no weight training Age 31-40 running incl. marathon & half mara's, around 80-110km /wk - little or no weights Age 41-48 attempts to rekindle running - failed! Went up to 115kg, probably more at heaviest...approx...

schrickm5‎, Yesterday 08:08 AM
Today, 12:28 AM Go to last post
4 296

Push/Pull/Legs

What's everyone's input on this routine?

GermanTank88‎, Yesterday 04:37 PM
Yesterday, 06:47 PM Go to last post
3 247

Can someone check my program please. Thankyou

Hi all. Can someone give me some input about my program. I've been doing full body 3 times a week and I feel it's time for a change. Would this be an effective program for gaining mass? My concerns are, the volume on the upper body days are pretty high right? Is that to much? I added shrugs...

BradaZz21‎, Yesterday 02:16 PM
Yesterday, 05:14 PM Go to last post
11 328

Transitioning to machines and a split, critique requested.

I started my lifting journey about 4 years ago, after I lost over 200 lbs, I was incredibly weak and wanted to get stronger and look like a super hero, basically. I got into strongman for a few years, did the stones and heavy farmers / yokes, along with basic SBD training. Starting at a body...

thatgingerbeard‎, Yesterday 04:46 PM
Yesterday, 04:46 PM Go to last post
0 205

Thoughts on this 3x Total Body

I've been doing something similar to this for awhile now. My focus has mostly been on fitness/cutting and it's been good for me, however sometimes I feel like I'm leaving something on the table in terms of strength and developing my physique. I've done a 4 day split before in the past but I...

CCG821215‎, Yesterday 11:31 AM
Yesterday, 03:53 PM Go to last post
5 263

Need help with workout

Hi I am 5'6'' weigh around 188 lbs with bodyfat around 24 percent, I have been going to gym from 2 years tried different weight lifting programs. I have been doing PHUL workout for couple of months. I will do cardio for 30 minutes 2 days every week on off days. my results: Squat : 3 rep...

venkyms‎, Yesterday 12:37 PM
Yesterday, 01:41 PM Go to last post
4 233

High frequency full body is best imo

Got this idea from Eric Helms who trains full body 5x a week and Jeff Nippard recently started doing the same as well. I've been doing an upper/lower split 4x a week for the longest and just switched over to full body 4x a week. I used to do the standard full body 3x a week before that, but each...

Animal2692‎, 01-12-2020 09:08 AM
2 Pages
1 2
Yesterday, 01:29 PM Go to last post
41 2,288

Limited Gym Equipment Workout PPL

I haven't worked out seriously in years due to my schedule. Now I have a gym in my office building that I go to during lunch however it does not have everything I would like (no barbells or squat rack and 50lb dumbbells are the heaviest). Please let me know if there's anything I can improve on...

SBLovelace‎, Yesterday 12:45 PM
Yesterday, 12:45 PM Go to last post
0 211

Smile Check this out - The Empire Gym, Bristol Circuit Training

Hi, This programme is from the Empire Boxing Gym, bristol (Dave Prowse Darth Vaders gym - my uncle!). There is a separate room where 15 - 20kg (35 - 42lb) BBs and 10k (22lb) DBs reside, plus a long bench for the step ups (same height as a normal bench) and some bars for the leg raises. It's...

Dylan1883‎, 09-04-2011 01:09 PM
Yesterday, 12:09 PM Go to last post
4 1,966

Post PPL/PPL/R repeat routine

Hey, ive been seriously working out for the past 3-4 months. Im 1,79, weigh 70 kg's and 16 years of age. this is my current routine First cycle: 12-15 reps Second Cycle: 8 Third cycle: 4 SQUEEZE DURING EXERCISES Pull (Back/Biceps): Barbell Rows/deadlifts: 5x5

Tern2004‎, Yesterday 06:35 AM
Yesterday, 11:14 AM Go to last post
9 356

PPL Question

I'm switching to a ppl routine and wondering how to lay up the plan for my push days. Previously, I did chest and shoulders on separate workouts, but now, I'll be doing them the same day. What I'm stuck wondering about is if I should do a bench exercise for chest and follow it with shoulder press,...

Markus199‎, Yesterday 09:51 AM
Yesterday, 10:41 AM Go to last post
1 221

Push Pull Legs, do i really need rest on thursday?

I usually go to the gym at night, the gym only opens in the saturday on morning, so the schedule gets a little messy for me if i need a rest day in the middle of the week, so can i compensate resting saturday?

Falange97‎, Yesterday 09:20 AM
Yesterday, 10:26 AM Go to last post
5 254

Advice needed on workout routines (Confused as I read more)

Hi guys, As a background I'm 32 but look like 27 because of my ectomorph body type (138 lbs). I like going to the gym and try to do at least min 4 days, 5 max to rest my body but I'm looking for advice in doing things differently. My local gym has coaches that provide workout routines and I'm...

Foosito‎, 01-15-2020 04:31 PM
Yesterday, 10:09 AM Go to last post
11 545

High weight low rep v Low weight high rep

Completed strong lifts program twice. Not progressing further Will shifting to high reps on lower weights help. What are the advantages. Aim is to lose weight.

training12‎, 01-12-2020 09:08 AM
Yesterday, 10:03 AM Go to last post
13 954

Looking for a new hypertrophy + strength routine.

Male, 19, 5ft7. Been hard working out consistently for a year so I don't know if that makes me an intermediate or whatever. Tried my hand at making my own routines but I don't think they've ever been good enough, and none of the ones I can find online seemed any good. I could hardly find any...

ArkI5‎, Yesterday 09:41 AM
Yesterday, 09:41 AM Go to last post
0 189

Question Warming Up

Hey Guys, Do you guys warm up e.g do 1-2 sets before your main compound lifts only or you guys warm up 1-2 sets for accessories aswell? E.g I am following VBB 3x Full Body and I warm up before very exercise with 2 sets of half the weight but I am taking a while in the gym and wanted to know...

fattofame3‎, 01-15-2020 02:12 PM
Yesterday, 08:23 AM Go to last post
11 563

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