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Forum: Workout Programs

What workout is best for your goal?

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  1. For people looking for specific information about fat loss and the science behind it

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  2. Learn. Lift. Compete. Guided 12-Week HRT Contest. Prepare For The Pain.

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

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  4. Log your workout programs, chat about the routines and interact with their trainers here!

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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, Yesterday 07:53 AM
Today, 07:40 PM Go to last post
20 509

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
223 Pages
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6,687 579,826

Sticky Thread Sticky: Hypertrophy/Bodybuilding Routine

This routine is designed for hypertrophy/bodybuilding (physique development) purposes, it is not designed with sports/functional performance in mind. I have done my best to make it an effective, practical and flexible routine so as to be suitable for almost anyone. This routine is a culmination of...

Kelei‎, 03-02-2015 11:12 AM
96 Pages
1 2 3 4 5 ... 96
2,854 309,805

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
67 Pages
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1,991 292,644

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
17 Pages
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Yesterday, 08:20 AM Go to last post
486 399,707

Sticky Thread Sticky: PRRS Training: Basic and Advanced

Since the original PRRS thread was closed by the original poster I have decided to put it up again myself, since there was still quite a bit of discussion going on about it. I will also include the article about the Advanced PRRS program in this thread as well. Hope you enjoy. Thanks! ...

sixthsense‎, 01-02-2008 01:29 PM
92 Pages
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10-02-2015, 08:26 PM Go to last post
2,748 418,252

Sticky Thread Sticky: The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 10:56 PM
12 Pages
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09-30-2015, 03:39 AM Go to last post
348 283,192

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 15,379

"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
55 Pages
1 2 3 4 5 ... 55
1,644 184,530

Deviating from Workout Program

When using a program, how long until you decide that enough is enough and you need to hit calves? I will stick to UDP for a couple weeks but plan on going in an extra day to get more work on deads and arms, and also do calves each workout. I also want to go for 1 rep maxes. Ideally I want a...

BtchW8‎, Today 11:33 PM
Today, 11:33 PM Go to last post
0 2

What the proper time to increase ur weight lift ?

Hello everyone, First, I hope u understand me well with my bad English :) Im just wondering, when is the proper period to say ( now I have to lift more weight ) ?? I mean when can I say there is a problem when I lift the same weight ( for certain period ) and can't lift or increase the weight...

TheIMQ‎, Today 11:22 PM
1 36

Returning to Lifting (Muscle Memory)

I will be returning to lifting in a few weeks after four months of inactivity due to femur break. I was curious as to how long it should take to gain back what I lost while i was out. I am 19, 6'2", 150lb ectomorph at the moment and have a natural low body fat %. Four months ago I was sitting at...

NoGainsLowKey‎, Today 07:39 PM
1 40

Novice Dumbell/Kettlebell Workout Program

Hey guys, I'd appreciate some advice on my proposed workout program. I'll explain what my situation is and the reasons for why I picked what I did, but I'd appreciate some advice. First, my goals. I currently weigh 88kg/194 pounds and I'm 1.86m/6'1 tall. I think I'm skinny fat - I have some...

MrBlue44‎, 09-30-2015 11:22 PM
Today, 11:19 PM Go to last post
14 144

Help Help!!!

Hey all, I have read several articles n posts everywhere how important it is to eat carbs n proteins well for losing fat and gaining muscles but still im not able to understand it.I lost almost 60lbs in 5 months just by cardio n strict diet plan.Now im currently 185lbswid 24%body fat.I do...

Rishiraaj‎, Today 11:18 PM
Today, 11:18 PM Go to last post
0 36

My Greyskull LP variant

Hey guys here's my Greyskull LP variant built for manual labourers. Full site here: Let me know what you think. Workout Tues and Thurs with an optional weekend day.

Stenning‎, Today 05:26 AM
Today, 11:13 PM Go to last post
4 88

Smile 5/3/1 BBB - (which) Assistance Exercises during cut?

Hi folks, been training for a little over a year now, my stats: 6'0" ~200 lbs 26 years (m) probably ~18% bodyfat (not sure) What I've done so far: StrongLifts (+ dips / chins at times) ICF 5x5 Coolcicada's Push/Pull/Legs (only for the last ~6 weeks).

Kartiloco‎, 08-07-2015 03:02 AM
Today, 11:12 PM Go to last post
14 509

Should I Cut or Bulk?

Hey guyz,i have been asking myself if i should start a cutting process or bulking process.Hopefully i can find the answer here.I was 264 lbs before i started losing weight,now i am at 185 lbs and i am 6 ft tall.I have been working out for 3 months now but not eating that much.Here are my recent...

Ahmad2006‎, Today 06:49 AM
Today, 11:08 PM Go to last post
5 106

Lightbulb Effective Workout? Need Advice !

Hello, i was wondering if a workout like this is effective. Also another thing i was curious about is if its okay to train a body part more than once a week. Chest Workout - Chest Flyes Machine(Butterfly), Barbell Flat Bench Press, Barbell Inclined Bench Press, Cable Crossover (High,Mid,Low)....

Bryannse‎, Today 10:13 PM
Today, 10:13 PM Go to last post
0 60

Should I be rotating my key lifts so the later ones don't suffer?

Nice quick question. If push day is flat bench, incline DB, then OHP, should I be rotating these at all? By the time I get to OHP I'm obviously quite fatigued so I can't lift as much as I could as if I'd done OHP first. Similarly pull day being DL/weighted chins/rows, the rows are never as...

Joonyer‎, Today 01:56 PM
Today, 10:00 PM Go to last post
4 55

HEY BB.COM, Let's do 150,000 Squats in 2015 (3.0)

Happy New Year and welcome to the 2015 squat challenge. We hit the goal last year so this year let's try to hit 150,000. For reference here is a link to the 2014 thread: I'll get it started with mine: 0 + 60 = 60

PtReyesGreg‎, 01-01-2015 06:50 AM
59 Pages
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Today, 09:10 PM Go to last post
1,749 117,354

Leaning out/Getting shredded

Its been about three weeks and I have been leaning out trying to rid my body of excess fat I started at about 225 being out of football track and wrestling and so on for sometime I gained some weight. I'm now back down to 200 and on a mission to get to 185 with a shredded body physique in mind. I...

Zeus2123‎, Today 09:00 PM
Today, 09:00 PM Go to last post
0 28

Help: Required intensity for strength gains; Intermediate.

So I have just began bulking ~1 month ago, and after resetting the weights I was using while cutting by about 4 weeks worth of ramping. Last couple weeks I have reached these numbers again and have made no progress (this is on 5rep and higher 8-10rep work). So I think I need to reset these...

FarmerBrain‎, Today 05:04 PM
6 85

Would a workout program like this be effective?

Will working out like this program be any effective? A - Back and Biceps (forearms?) B - Chest, Shoulders and Triceps C - Stomach and Legs If I workout four days every week, not weekends it will look something like this Week 1

jasko2‎, 10-03-2015 04:40 PM
Today, 07:54 PM Go to last post
9 155

Question Crossfit - Is it just not for everyone?

Okay so I started Crossfit about a month and a half ago. I decided to start because I was getting a bit sick of the gym and wasn't too structured. I go everyday and it was just arms, back, legs, abs day with cardio everyday (I'm training for a 10k) then repeat. It was getting a little dull so I...

ricekrispiebuns‎, Today 07:09 PM
3 97

Strength loss after deload?

I deloaded last week, and came back to my regular routine this week. However, I've seem to have lost some strength. Is this normal? For example, before I started my deload, I did four sets of squats at seven reps. Today, I could only do five reps at the same weight. I read that a lot of people...

fotv‎, Today 07:35 PM
Today, 07:35 PM Go to last post
0 30

Need help choosing new routine

I have one week left of my 12 week routine , its a bro split high volume , looking to start a new program I've done bro splits for over a year straight changing reps workouts etc.. looking to add some size now , what would you recommend ? looking to workout 5x a week , maybe a 5x5 strong...

JonBana‎, 10-03-2015 12:53 PM
9 177

Stalled Progress 10 Months - Time to switch it up ?

Hi All, I have been training consistently now for over 10 months. Within this time I have been able to put on approx. 10 lbs.- 4.5 KG in weight and have had good increases in both muscle size and strength. I'm currently 178 cm- 5 ft. 10 and about 85 Kg's - 187 lbs. Throughout the...

Mickg2012‎, Today 07:11 PM
Today, 07:11 PM Go to last post
0 86

Stronglifts 5x5 advice needed.

Please dont comment without reading. Hi i used to lift weights some years ago, and am about to start again. Considering i am no longer used to lifting, i want to start a beginner program and have decided to go for Stronglifts 5x5. I do realise that Stronglifts is a good fullbody program, but i...

Trolltott‎, 10-03-2015 02:57 AM
13 309

Hey Guys...let's be realistic...100K Pull Ups in 2015 (4.0)

Figured since we never get anywhere near 1 million, maybe we should set a realistic number. Almost got 350K in 2013 so should absolutely be able to hit it in 2015 2014 (175,648): 2013 (348,306):...

Artemis00‎, 01-02-2015 07:52 AM
44 Pages
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1,312 113,753

good excercise for girls?

Hey all So let me give you a bit of background im a 23yr old female and ive lost 25kg this year and have about 25Kg to go to reach my goal of 55kg. now i've reached the stage where i want to start toning up while continuing to lose weight just to keep my skin tight and hopefully not end up with...

ciaooo13‎, 09-30-2015 05:02 PM
9 242

I have a serious problem with getting bored of a routine

Is anyone else like me? If so what did you do to ensure you went into the gym with full motivation every, which is hard to do if you're bored. Been doing Bill Starr's 5x5 and the 3 lifts, 3 times a week is almost no fun, except on deadlift day because I love deadlifts. Maybe I should use a...

HamMach1‎, Today 04:42 PM
Today, 06:54 PM Go to last post
8 92

Advice on Grip Routine

I've recently started working on my grip using a set of heavy grip brand grippers. I have the 100, 150, and 200 grippers. I've been scouring various boards trying to find a good concise routine for grippers and my search has been pretty fruitless. Before anyone suggests it, I've already looked...

zankanotachi‎, 10-03-2015 08:37 PM
5 85

Suggestion for losing my weight and a workout plan

Hi Everyone, I am completely new to this forum, and this is my first post here. I just turned 20 a few days ago(yay me!). For the last 5 years or so, I have been trying to lose weight one way or the other. I have always been chubby from my childhood, but I feel that with the day I have been...

sgaut001‎, Today 06:30 PM
1 38

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