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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: "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
203 Pages
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Today, 05:48 AM Go to last post
6,088 525,348

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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1,951 286,611

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
89 Pages
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Yesterday, 07:23 PM Go to last post
2,653 258,708

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
271 Pages
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8,122 622,733

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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Yesterday, 03:57 PM Go to last post
477 389,956

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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08-30-2015, 08:49 AM Go to last post
2,746 412,751

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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08-28-2015, 09:26 AM Go to last post
340 272,730

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 14,569

Question is it okay to use light weights for workout if you are a beginner in GYM?

If i m working out FREEHAND like , free squats, hindu push ups, normal push ups, bicep curls, lateral raises, dumbbell fly, front raises, fore arms rolls & pull ups (unable to perform properly) with cardio likes jumping jacks & high knee for 1 month or a month & a half. Is it okay to now shift...

aritrya11biswas‎, Yesterday 07:54 AM
7 184

Stuck with what to do - bulk / cut / other?

Hi all, I've recently gone back to the gym for the first time in 4 years (an even then I only went for around 10 months with minimal/moderate progress). I'm 32, 5ft 8 (ish), 163lbs, and measured around 16% body fat (athough I look and feel more like 20%, so who knows). My long term goal...

DocRobotnik‎, Today 05:44 AM
0 1

Shortcut to Shred and Hypothyroidism

I hope I have this in the right forum. I apologize if I don't. I've been working out intensely for the last month and have been losing weight pretty well. I am at a point now, that my priority at this point is to cut the fat. So I decided to go all in and I purchased all the sups Jim Stoppani...

ehaltom‎, 07-05-2015 10:17 AM
2 112

Question Is this legs workout okay?

I've been lifting for about 7 months and just wanted to get some thoughts on my leg workout and if you dudes (and dudettes) think it's enough, my current goal is to gain mass (if that helps). Squats (alternating between barbell and dumbbell week on week) - 3 sets of 10 reps Lunges (dumbbell) -...

skrwdd‎, Yesterday 02:03 PM
Today, 05:17 AM Go to last post
4 142

Need help with this

Hi guys, this is probably a frequently asked question but I'm going to ask it anyway as I really need it answered. Why do I seem to have more muscle growth on a split routine doing high reps and sets with moderate weight than doing a full body routine 5x5 or 3x5 programming? My old routine...

TwistdMetal‎, Today 04:41 AM
4 61

Guys check out my program and give me your opinions :)

Monday Squat-5sets 5 reps Bench press-5 sets 5 reps Wide grip lat down-3 sets 10reps Weighted situps-3 sets 10-20 reps Tibia raises-3 sets 10-20 reps Wednesday Deadlift-4 sets 5 reps Seated Barbell press(Front and BTH)-5 sets 5 reps

Kanvus‎, Today 04:28 AM
3 63

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
52 Pages
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Today, 05:06 AM Go to last post
1,546 88,444

Cool Intermediate Lifter needs Linear Periodization advice!

Hi Guys, Quick backstory. I have been lifting very consistently for almost 4 years on Full Body 3x a week, rarely exceeding the 5 rep range. The first 2 years making MOST of my gains, the next year spend hammering out limit strength - grinding reps etc on a 5x5 template. Taking in some of...

mindfestival‎, Yesterday 02:59 AM
4 168

"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
49 Pages
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Today, 03:57 AM Go to last post
1,440 160,923

I need a 3 days a week routine

Hi, I'm not a beginner nor an advanced trainer. I need a good 3 days a week training routine that does not include squats or deadlifts due to lower back disc problems I have. I'm pretty lost with all the programs this site has so if someone can recommend me a good training program that would be...

yanivshe‎, 08-31-2015 07:19 AM
Today, 03:41 AM Go to last post
4 5,845

rate my upper lower

incline bb press 4x10 dips 4x10 chinups 4x10 bb row 4x10 lateral raise 4x10

beastgonesavage‎, Today 03:21 AM
Today, 03:37 AM Go to last post
2 42

Lose muscle

Hi everyone. Unlike many of you (I guess) I have the problem of having too much muscles. And I don't mean like having muscles in the sense of being seriously bulky, but I feel like my muscle mass (mainly upper and lower legs and upper arms) is not proportionate to my height and the rest of my...

philiplind‎, Today 02:18 AM
Today, 03:36 AM Go to last post
5 92

Cool Workout program advice is this correct???

Hey just looking for some advice about my work out program Iíve recently started back at the gym- its been over 5 years (my bad)!! I have signed up with a personal trainer and they have knocked up a program. Iím not too sure its ideal by any means and would love to get some advice before I mention...

Pringle888‎, Yesterday 10:59 PM
Today, 03:11 AM Go to last post
5 129


Hi guys, Would be grateful for as much information on the following areas as possible. I am 6 ft 1 and 21 years old. I have been really skinny my whole life and have always found it extremely difficult to put on any weight. It just seems impossible. I am also a vegetarian. Atm I weight...

OldSchoolFan‎, Yesterday 09:59 AM
8 277

Lean Physique?

This is my current program. Posted by davisj3537 The Original Workout A Squat 3x5 Bench 3x5 Pendlay Rows 3x8 Reverse Flies 3x10 Calf raises 2x15/Tricep pressdowns 2x10 Superset Workout B

brokenabmuscle‎, Yesterday 05:06 PM
19 262

Questions about core exercises for a beginner

So ive spent the last 2-3 years losing 167lbs but anyways i need to work on tightening areas back up so the real questions are: After a few months break of doing anything my core is really weak now. I can only get through 8-13 crunches,reverse crunches and leg lifts before having to quit. Is...

jlw1095‎, Yesterday 11:07 PM
14 102

Wendler 531

Currently 6'2" between 220-222lbs. The plan is to bulk up 10lbs by January. Just started Wendler 531 with BBB. Did anyone do strictly BBB or did you add in extra accessory work? Because in the beginning of the program I feel you can add extra work but as it progresses I think it may be harder due...

CamaroCool‎, Yesterday 12:56 PM
Today, 01:52 AM Go to last post
3 131

Problem with gains! Please help!!!

Hey everyone! I'm 16... and when I began my "bulking phase" a few weeks ago... I actually went from 130lbs, to 124! Major setback!!! I currently take dance class... Like really intense. I might be thinking of pursuing it professionally. I had taken two week long intensives (dancing from 9am to 5pm...

diegolovesmagic‎, Yesterday 07:51 PM
Today, 12:51 AM Go to last post
5 149

dumbbell routines at home ?

Hi all Can you show me some dumbbell routines at home ? I have dumbbell , weight plates and flat bench . I just want some routines with 3day/a week. Thanks all .

brutal86vn‎, Today 12:47 AM
0 63

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
42 Pages
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Today, 12:34 AM Go to last post
1,230 93,593

Gaining strength on cut / Help with custom 5x5 Routine for CUTTING

Im looking to make a custom lifting routine that uses low rep heavy weight 3x5 / 5x5 and some higher rep moderate weight sets to get the best of both worlds. I used 5x5 in the past and lost about 25 pounds and added some strength to all my compound lifts while cutting but I personally hate squating...

Heat1992‎, Yesterday 02:30 PM
Yesterday, 09:07 PM Go to last post
2 78

Any ideas

I am starting Stoppani's Shortcut to Size. I see a meal plan for your gym days, but I don't see any meal plans for your days off. Am I missing something? Any ideas?!?! Thanks

TicTic72‎, Yesterday 02:00 PM
Yesterday, 08:04 PM Go to last post
3 452

Judge my Push Legs Pull Routine!!!

Hey guys, I'm coming off a cut and want to change to a different routine, more volume and all... Bodyweight is 165lbs at 5'11 1/2 Current lifts: Squat:280lbs x 3 Bench: 210lbs x 2 Deadlift: 395lbs x 1 Don't tell me to go back to a beginner routine please, this will still be a linear...

Gerplex‎, Yesterday 07:13 PM
Yesterday, 07:53 PM Go to last post
2 58


I've started getting a lot more serious about lifting but am still learning. I work out 6 times a week: legs, then chest and tris, then back and bis, and lastly shoulders and forearms (then rest day). I really just wana get strong so I usually lift low reps, high sets. I try to do at least 6...

wsullivan1221‎, Yesterday 05:59 PM
Yesterday, 07:51 PM Go to last post
4 118

Moved: Into the Fire

CityByTheSea‎, Yesterday 07:39 PM
Yesterday, 07:39 PM Go to last post
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