Forum: Workout Programs

Hey all, I'm wanting a 4 day routine that combines strength and hypertrophy, with it's main focus being on hypertrophy and upper body. I know PHUL would be the best bet, but I want to focus more on my upperbody and I can't deadlift due to back issues. I cycle a lot and my legs are much larger...

so i just got back to the gym and looked for a beginner program. i saw the fierce 5 here which looks good and i want to try it. i cant do squats so i change front squat and romanian deadlift to leg curl and regular deadlift (like davisj proposed in his thread.) in the workout A i also put leg...

I'm thinking about changing my split routine to the below upper/body. My current stats are: BP: 225x8 Squat: 275x6 DL: 345x6 What do you think? Would you change anything? Given RDL and DL in the routine, I'm thinking about removing the "optional" back exercises to save time. Monday:...

Is there any need to program load with percentages for compund lifts? Like in strength programs where you often have a percentage of 1RM to lift. Does just a rep range and a RIR/RPE goal be fine for hypertrophy? For hypertrophy, does it matter if you plan your progression reactively vs...

Hey guys I'm after a basic conditioning routine if I could get some recommendations please. I'm a extremely unfit and weak person, my body is always sore and if I try workouts I hurt myself everytime, hell I hurt myself just my making a sudden quick movement these days. To give you an idea I'm 6'...

Hello, i have a question. I was very busy last months so i trained only 2x per week fullbody workouts. I liked it not only because of more free time outside gym, but because i was always ready and pumped for working out. Now i have more time again, but i was still thinking about staying on fullbody...

Hello folks, I've been training for 2 months now in my home gym i bought, it's not the best but it was what i could get. Until now I've been doing split workouts for 3x12 but I have been reading that as a beginner i should be doing full body workouts. I will be uploading a picture with the...

Hey guys, Been doing well on my upper/lower split for the last 6 months. I have a few injuries, so I’ve focused more on frequency than intensity. I’ve been doing upper/lower alternating 6 days/week. Each workout takes just under an hour (I do a lot of prehab/warm-up stuff). As the...

So I (21F) am getting tired of the gym. I use to love it 5 years ago and was addicted for years. 2 years ago I started slacking. I had my routine fixed some months ago but got tired again and now its been some months i havent been to the gym and i dont look forward to going there. I move well...

i'm 15, 218 lbs, 5'7 and have been eating at a deficit, i'm wanting to gain muscle however idk how to find a proper routine that requires the equipment i have, could any of you guys help? I have dumbells and a barbell, that's it ( I'm thinking about following this routine, what do yall think?) ...

6ft 220lbs and very out of shape before starting this journey for the next 3 months at least, 7 years inactive - want to lose about 15-25 pounds but want to have some muscle visible once that is done so body recomposition plans is where I was pointed to, right now I'm working out a decent amount on...

Hey Everyone! I'm new to the site, looking forward to being ble to soak up as much info as possible and hopefully add some value to the site as well. Anyways, I've been on and off working out since high school, but I really started to take it seriously about 6 months ago (supplements, cut soda and...

I reposted this here since the questions seem more suited in the "Workout Program" forum rather than the "Exercise" forum, I'm thinking of incorporating the Wenning Warm Ups into my upper body days and had a few questions about it... When I'm done warming up the lats (lat pulldowns), triceps...

I've been going to the gym for 8 months. This is my program for the last 2 months. Please tell me what's good and what I should change. Workout A: Pullups Back extension Shrugs Squats Hamstring curls Calf raises/Seated calf raises Biceps curls

So here I am after six months of cutting 5 feet 10/177 cm , going from 159 lbs/72 kg and about 22% bodyfat to 132 lbs/ 60 kg and about 12% bodyfat (basically from skinny fat to skinny). I'm ready to go on a lean bulk slowly upping my calories each week, till i start gaining weight. I know i...

Hello everyone I’m looking to begin a bulking program. I lifted frequently before covid and got up to about 240 from being a a 175lb string bean. I’ve since lost a ton of muscle and dropped back down to 200lbs I have some lower back problems from a past sports injury so I do not deadlift...

I understand everyone here is strongly against bro splits, especially for beginners, but I have tried both upper lower and full body before, and find myself lacking in motivation. Bro splits do seem kinda fun. Any help?

Every time I'm at the gym I am literally the only person there writing down all my numbers to track my workout. I'm sure a few people have apps on their phones, but with the specific workout I'm doing I just haven't found any app that could do the job as straightforward as the old pen and paper. ...

Hey guys…..hears the low down…….I’m male,32yo 5’11 210lb…..Started lifting at 22yo 127lb…..been off and on but been super cereal past 2 years…..my job is 12h shifts and I hit 15-25000 steps a day their……right now I’m on a cut eating 4 cups skim milk,4 packets oat meal,and 12oz cooked and drained...