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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 07:53 AM
280 Pages
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8,372 1,346,740

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 01:07 PM
99 Pages
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2,968 1,039,056

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
23 Pages
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07-07-2020, 04:41 PM Go to last post
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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
23 Pages
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07-06-2020, 10:53 PM Go to last post
684 1,213,833

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
32 Pages
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06-22-2020, 09:33 AM Go to last post
949 795,722

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
3 Pages
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06-20-2020, 11:55 PM Go to last post
79 241,302

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 2,550,433

Is it ok to have my rest days like this??

I want to try Pull Push Legs Rest Upper Lower Rest Reason for pull first is I need a day in between deadlifts and squats. My original plan was pull, push, legs, upper, lower but I only had a day off after push, so to do more pushing movements on upper after only a days rest felt like a...

michaelv92‎, Today 02:26 PM
Today, 03:46 PM Go to last post
3 90

Am I doing too much for upper body is my routine just fine

Currently for my upper body routine I do: Flat bench 4 sets of 10 Incline dumbbell press 4 sets of 10 Cable crossover 3 sets of 10 Cable row 4 sets of 10 Rack pulls 4 sets of 10 Lat pulldown 3 sets of 10 Ez bar curl 3 sets of 10 Hammer curl 3 sets of 10 V bar pulldown 3 sets of 10

userICU8EPCXCMW‎, Yesterday 02:37 PM
21 519

Is this routine decent? I am missing anything crucial?

A= Workout A B= Workout B ▪︎Upper▪︎ Chest: •Bench press 4x5 •A: Db bench press 3x12 •B: Db flyes 3x12 Back: •Rows 4x5 A:Chin Ups 3x12

ShadowCien‎, Today 12:11 AM
Today, 12:19 PM Go to last post
12 256

Smile Hello everybody

i'am just sign up,and I want to understand how it work here...

olouwafemi‎, Today 04:37 AM
Today, 11:20 AM Go to last post
1 164

Beginner Here

Hi all, I hope you are well. I have read a lot of stuff on this forum the past few days, and would like some feedback on what I am doing right now, and to explain some of my background in DETAIL to help. So back in February 2019 - July 2019. I had no clue about what I was doing. I went on a...

HelixFuse‎, 06-28-2020 11:20 AM
2 Pages
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Today, 11:05 AM Go to last post
41 3,522

what do you think of this routine

i was following a push,pull,legs routine before the lockdown .. now after 4 months break i'm finally returning back , but i think it would be better to change my previous routine. i will try a full body routine for the first time it would be a day on and day off routine i want to hear your...

phoenix0096‎, Yesterday 05:44 AM
17 480

Chest twice a week - leads to stronger push muscles?

Hi, I m aware that many people have much more stronger push muscles than pull (which leads to rounded shoulders as one of the negative effects). My question is, is it possible to negate this effect by doing some excercises such as face pull? My chest is really weak (in terms of mass, defined...

Marcello97‎, Today 07:22 AM
Today, 09:41 AM Go to last post
20 256

Recommendation for adding one exercise to my program?

Due to time constraints I have pared down to a barebones workout that I do in the morning before going to work. I am trying to do compound movements to make the most of my limited time. I am exercising at home four mornings a week, as follows: Mon & Thurs: pushups (6 sets), dips (6 sets),...

ARenko‎, Yesterday 09:14 PM
Today, 07:17 AM Go to last post
4 209

CNS and Physical Full Time Job?

Ive recently been hearing about Central Nervous System. Never once knew that it was something to be aware of while exercising. I have a full time job, physically demanding. I am on Push/Pull/Legs split. With Sundays resting. Should this be of any concern?

Darrel219‎, Today 06:33 AM
Today, 06:55 AM Go to last post
3 146

Rep ranges for back squats and conventional deadlifts?

Can y'all suggest me the rep range for back squat and conventional deadlifts for hypertrophy?

ahmedjrai‎, Today 04:57 AM
2 185

John Meadows Arm Training Advice

JM says that doing iso tricep and bicep work are most beneficial within the same workout because of the pump putting pressure on the opposite muscle. Would this result in over training if you were to add it to each full body workout?

schoolstrength‎, Yesterday 11:26 PM
4 235

Continue bulking or time to cut???

So I've been toying with the idea of switching from bulking to cutting. A little bit of history about me. I started bulking about a year ago. I was pretty scrawny so that's probably why I continued for so long. When I started I was just under 150lbs. Now I am just under 170lbs. Quarantine kind of...

grahambren‎, 07-12-2020 07:35 PM
Yesterday, 06:02 PM Go to last post
3 382

Is it fine to keep doing Coolcicada's PPL as a beginner?

I am a beginner to the gym, 5'10, 191 lbs. I am currently working out at a 500 calorie deficit, and was wondering if I can keep going with this program that I am already doing now for a few weeks, or if I should change it to Starting Strength or SL5x5? The program: Push...

Itsoverboyosx‎, 07-12-2020 01:34 PM
Yesterday, 01:00 PM Go to last post
6 457

Intermediate Advanced workout programs

Hi what do you think of my program. Please recommend exercises to add I have lifted for 5 years. For the past couple years, didnt really have a specific program just followed my instict on the gym, and my diet was bad. Now I wanna get back to bodybuilding seriously and have a fixed program. So,...

UnkleDolan‎, 07-11-2020 01:41 AM
Yesterday, 10:27 AM Go to last post
12 847

Macys MP-6000 workout routine

Hello All, I'm trying to find a workout routine (or a closely matched one) to use with the Macy's MP-6000 smith machine. I have the exercise chart that came with the machine that describes each of the exercises. I am looking for a 4 day routine that works different muscles and use different...

epayne11‎, Yesterday 09:53 AM
Yesterday, 10:14 AM Go to last post
3 255

Feedback on my plan would be really Appreciated

Hi everyone, I have made a workout plan and been following it for about a month now. Age: 17 Height: 174cm Weight: 71.5kg I have access to a power rack with cable machine and have barbells and dumbells. I am doing it 3 days a week with a full body programme. The number of reps...

Z4MSupreme‎, 07-02-2020 07:46 AM
Yesterday, 07:31 AM Go to last post
13 1,448

Program while losing weight?

Hi guys Newish here I am looking for a beginner workout after not working out in a while. Some light bodyweight while corona was present but gyms opened recently so did some light work to get used to it My main goal is weight loss. I am eating around 1900kcals 142p, 74f, the rest carbs or...

BelgianBull‎, 07-12-2020 01:20 PM
Yesterday, 07:27 AM Go to last post
20 596

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 02:00 AM
15 Pages
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Yesterday, 05:38 AM Go to last post
431 98,155

This forum isn’t helpful at all

My friend told me to start an account. Michaelv92 is the friend. Him and I are using the same exact routine. He knows more than me, so I copy and paste his routine asking a similar question because we are both looking to match programs. All I’ve encountered is multiple people worrying about...

frankbat94‎, 07-12-2020 04:15 PM
07-12-2020, 11:53 PM Go to last post
8 516

need a new full body workout program.

i've been training for about 2 years at home with a bench, barbell, dumbbells, squat rack... i recently started going to the gym, and i would like to start using machines to better target muscles like my back etc. where can i find a good full body workout program (for bodybuilding and...

Datboileg‎, 07-12-2020 04:56 AM
07-12-2020, 10:04 PM Go to last post
9 562

Hitting muscles multiple times a week?

So I’m seeing TONS of people suggest this and there are some factors that I’m struggling with understanding. I have a strength and size imbalance in my medial delt when doing side raises, so I’m trying to find ways to improve this as well. One routine I was interested in was a PPLR So it...

michaelv92‎, 07-12-2020 11:36 AM
07-12-2020, 08:03 PM Go to last post
19 598

Is this a solid PPLUL?

Hi y’all new here, was wondering if my nee routine is solid. Usually only hit muscles hard once a week, but I’d like to change it up! Here is the one I created. Pull Deadlift 5x5 Pulldowns 3x8 Seated row 3x8 Rear delt fly 3x12 Shrugs 3x10 Barbell curl 3x8 Preach curl 3x8

frankbat94‎, 07-12-2020 02:46 PM
07-12-2020, 05:08 PM Go to last post
12 545

How does my training program look

i want to increase my measurements to reach my golden ratio proportions. I wanted some opinions on it to see how everything looks i have attached the pdf files for both the training program im going to follow and my current proportions vs the golden ratio proportions I will train using...

theo132598‎, 07-12-2020 12:26 AM
07-12-2020, 03:22 PM Go to last post
4 482

Decent gains after 4.5 months?

After 4.5 months of lifting weights, having not lifted for over 2 years, have I made ok gains so far? 5'10.75, 175lbs, ~16% bodyfat OHP - Start: 75lbs x 5-6 Now: 115lbs x 2.5 Barbell Row - Start: 75lbs x 6-7 Now: 135lbs x 5 Squat - Start: 75lbs x 5-7 Now: 165lbs x 3.5...

proxyfunction‎, 07-11-2020 10:49 PM
07-12-2020, 01:36 PM Go to last post
21 737

"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
269 Pages
1 2 3 4 5 ... 269
07-12-2020, 12:21 AM Go to last post
8,053 1,668,845

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