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Forum: Workout Programs

What workout is best for your goal?

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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: 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
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Today, 05:30 PM Go to last post
1,928 280,575

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
181 Pages
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5,419 474,494

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
76 Pages
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Today, 04:50 PM Go to last post
2,259 184,438

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part V

Don't rep me for this thread, just continuing it since threads aren't allowed to go over 10k posts. ------------------------ Part 1: Part 2: Part...

nightanole‎, 03-25-2014 11:32 AM
264 Pages
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7,902 594,207

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
16 Pages
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458 377,434

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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07-20-2015, 04:52 PM Go to last post
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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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07-12-2015, 06:54 PM Go to last post
337 261,891

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 13,627

Exclamation How does this look? (531)

Ok so my deadlift simply isn't going up on this program anymore - I do not like the 531 rep scheme for deadlifts anymore (specifically am raps and rep PRs) I would like to try a change over the next 16 week period: Week 1 5x5 @ 70% Week 2 3x5 @75% Week 3 5x1 @ 80% Week 4 5x5 @ 75% Week 5 5x3...

Johnny778877‎, Today 04:00 PM
4 37

Did I waste my "noob gains" ?

I started going to the gym 2 years ago but with huge breaks, like i think I only hit the gym 5-6 months, and I was a beginner and did bro splits all this time. I only now understood the importance of full body routines, good nutrtition and suplementation. In this time I got some muscle mass,...

leoo129‎, Today 01:55 PM
2 62

squat everyday

started the cory gregory program today which if your not aware involves squatting up to a 1rm almost every day i was so burned out after the squats and conditioning i couldnt press for sht. any of you brahs that tried this how bad did your other lifts suffer if at all after 30 days? any...

sw0ledemort‎, Yesterday 07:33 PM
Today, 05:43 PM Go to last post
8 176

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
43 Pages
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1,271 66,853

Thumbs up Custom Weight Plate Calculator for YOUR Set Of Weights

So I'm working on a fitness app for Android, and I just implemented a weight plate calculator. Figured I'd share it with you guys in case anyone is interested in having a quick reference for their personal weight setup. The code has two variables - Bar Weight & Weight Plates I have a...

fic0‎, Today 05:38 PM
Today, 05:38 PM Go to last post
0 1

5 3 1/ PHAT Hybrid Routine... Amazing!

Hey guys, I've been getting a lot of messages asking for my routine. I've also been getting a lot of good feedback from people saying they've used it and said I should make a thread on it so I thought I would. My stats (Currently): Height: 5'6" Weight: 167lbs BF%: 8-9% Current lifts are in...

BL17‎, 10-07-2013 12:56 PM
3 Pages
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Today, 05:37 PM Go to last post
63 23,556

Stalling on Starr 5x5. Change nutrition or workout? Help please!

I posted this in the nutrition section and didn't get much help so I figured I'd try here.. So I've been using Bill Starr 5x5 for the past 14 weeks and am starting to stall on quite a bit of the lifts. I'm wondering if I want to continue to progress on my lifts, are there any nutritional...

bballjoe12‎, Today 07:01 AM
Today, 05:34 PM Go to last post
12 122

"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
45 Pages
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Today, 05:29 PM Go to last post
1,334 140,075

Thumbs up Best workout split!

Hi, I would like to know which workout split is the best to gain the most muscle. I previously used this: day 1: chest and bis/ day 2: tris back / day 3: shoulder legs (and calves) / day 4: bis tris forearms/ day 5: chest shoulders/ day 6: legs back / day 7: rest ....however i would like to...

qwerty0329‎, Today 11:21 AM
Today, 05:26 PM Go to last post
1 105

Weds., Sat. & Sun. Bulking Program?

To make a long story short, I can only lift reliably on Weds., Sat. and Sun. I've been cutting since early May and have done more or less full body on Weds, and then lower/upper on Sat/Sun. I can keep doing this on the bulk, but wondered if it might be more effective to do something else. At...

abendm‎, Today 04:28 PM
1 25

Hey Guys...let's be realistic...350K 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
38 Pages
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1,132 76,703

Post My current workout routine and split!

Hey! I'm a 20 year old male who's been lifting for a year and a half now, and wanted to get some input on my routine and split. I weigh 210 lbs and I'm 6 ft 5. I feel I workout most of the muscles by doing the exercises listed under. Would love if you spotted something that should be replaced or...

FkinLizardKing‎, Yesterday 11:45 AM
5 112

Question 5Day split how does this look to you PLEASE

If there is anything you would recommended or change please let me know , I will not include abs training and I do 30minutes of steady state low intensity cardio after every workout DAY 1 chest/Tri/ABS *Barbell Fat bench press 4x10 *Barbell incline bench press 4x10 *Dumbbell flat bench...

JonBana‎, 07-24-2015 07:33 PM
Today, 04:35 PM Go to last post
17 348

Question What does low volume mean??

Im doing 3 day split twice a week, and was strongly recommended to go once hard and next low volume which i quite didn't understand. so if i do 6x12 bench with 100 pounds MAX, should i on low volume day go 3x12 with same weight or 6x12 with just half the weight?

HarderThanSteel‎, Today 01:37 PM
3 54

35 min lunch time workout

About a month ago I joined a gym near my job and started going during my lunch break. I get about 35 mins in the gym a day. I started doing a basic workout I had sort of been doing before, just to get into the routine and now I'd like to tweak it. My workout is currently as follows on Mon, Wed and...

Ciaran12‎, Today 03:43 PM
1 45

Help me change my life

Hi guys, this is my first post and i just made this account five minutes ago, so bare with me. I wanted some help and advice on my situation. Im a 22 year old male who's trying to gain weight and muscle at the same time. I am 6 foot 4 in. and i currently weigh 187-190lbs. The problem is that i have...

tvantheman‎, Today 03:59 PM
0 21

Starting Strength - Does it work ?

Hi, i'm 17 years old, my height is 1.66(1 meter and 66 cm), I weigh about 46 kg. Yeah, that is ineed a very bad shape, but it is a result of a non-health related problem...So I prefer not talking about it. I started going to gym a couple of months ago, used a program made by the gym's coach....

HughJanus101‎, Yesterday 07:11 PM
Today, 03:30 PM Go to last post
8 175

Upper/Lower Split opinions

Hi, what do you think of this program, is it to much for a guy training for 2-3 years? MONDAY - Upper A Bench 3x8 Rows 3x8 Incline Bench 3x10 Chinups 3x8 Shrugs 2x10 Lateral Raises 2x10 Skullcrushers 2x10

HardtoGain‎, Yesterday 05:45 PM
6 146

I'm Skinny fat, confused, and in need of some serious advice. Pleas help me out.

Hi, I am a 26 YO Male who would be considered Skinny Fat I'm between 190-197. I have a beer belly and love handles but skinny everywhere else. I changed my diet to eat 3 eggs for BK meat and veggies for lunch and dinner.i do 30min interval training for cardio and also lift. I have read that I...

AnthonyFazzini‎, Today 02:57 PM
0 38

Advise for Well Rounded Program...

I'm 48, 6' 2", currently 200.4 pounds and look a bit flabby in the belly and chest areas, have never lifted weights for more than 3 months straight in my life, play tennis once or twice a week, used to run (prior to microfracture knee surgery in 2012) to stay in shape, own a flat bench, dumbbells...

TripleB67‎, Today 10:41 AM
Today, 02:34 PM Go to last post
3 77

Arms and legs on each day?

Hey, Since i decided to do every part of my body 2 days a week(like Arnold,Coleman etc)for maximum growth i m not sure how to fit it. Can i do legs and arms on each day? Monday-Chest,Shoulders Tuesday-Legs,Arms Wednesday-Chest,Back Thursday-Arms,Shoulders

Milos108‎, Today 04:33 AM
Today, 02:07 PM Go to last post
3 70

Push Pull legs review & tips

The 2 weeks alternate between a 5 day workout and 4 day workout like this : Week 1. Monday - Push (Chest, Shoulders and triceps ) Tuesday - Pull (Back, Biceps) Wednesday - Off Thursday - Legs (quads, Hamstrings, calves and abs) Friday - Off Saturday - Push (Chest, Shoulders and triceps)...

Fillip498‎, 07-26-2015 10:56 AM
10 272

Advanced Program

Segunda-Feira / Peito e Bíceps Começar com um aquecimento de 5 a 10 minutos correndo na esteira ou na bicicleta. Em seguida, aquecer com pouco peso os grupos musculares que você treinará durante 5 a 10 minutos até sentir os músculos quentes e preparados para usar mais peso. Alongue bem antes de...

lucascarnauba‎, Today 12:06 PM
Today, 12:41 PM Go to last post
2 40

Is there anyone who have experience with Dorian Yates program?

As we all know that Dorian Yates is one of the best bodybuilder ever , but he is using a HIT training - only perform 1 set to failure and really concentrate on the negative . Is there anyone who have experience with this program ? Or do you guys recommend it if I want to gain more size

GaryFu‎, Today 06:45 AM
7 116

Best workout plan for initial mass building

Hello everyone, just made an account here today. I went ahead and got a gym membership last week. I want to know what the best mass building routine would be for a beginner. I've started this week by working different muscles each day, i.e Arms, Chest, Shoulders, Back, Legs but I'm wondering if...

Conan247‎, Today 11:40 AM
Today, 11:40 AM Go to last post
0 64

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