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

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Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 (Revision2) 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...

davisj3537‎, 01-21-2014 08:28 PM
135 Pages
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4,025 332,053

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
19 Pages
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Today, 02:03 PM Go to last post
562 33,151

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
226 Pages
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6,753 471,673

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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1,839 256,146

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
15 Pages
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Yesterday, 04:39 AM Go to last post
437 328,789

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
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03-27-2015, 12:33 AM Go to last post
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Sticky Thread Sticky: All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 12:00 PM
51 Pages
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03-21-2015, 12:01 AM Go to last post
1,521 476,402

Sticky Thread Sticky: Have a football question? Ask NFL performance coach Marc Megna!

I am reposting the thread we have up in Sports Training, because that section is not the most active. The thread is not a thread for trolling. If you post troll question in the thread expect negs. You can ask Marc Megna anything you want about football training or other training related...

ForumNature‎, 02-23-2015 09:07 AM
02-23-2015, 09:07 AM Go to last post
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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 9,481

What is the best work out program for me?

I recently joined the AFROTC, so I need to improve my push ups, sit ups, and running. I plan on doing push ups, sit ups, and running during my rest days of lifting. I plan on going to the gym probably 3, 4 days at most. I am currently doing the Westside's Workout for Skinny Bastards, but I...

Whalefood‎, Today 07:25 PM
Today, 08:14 PM Go to last post
1 10

Need any and all help on Cutting!!!

Whats going on guys, ok here's a quick preview of my story. In high school I weighed 315 lbs. dropped down to 180 lbs for being sick. I am now 250lbs after busting my *** in the gym for the past 7 months. I've decided that I want to be in the best shape of my life ever and want to cut. My goal...

Anicholson08‎, Today 12:29 PM
1 45

Good home workouts for lean muscular frame

Hey whats up ya all, new to the site, was looking for a easy beginner workout at home, no weights for my body. Right now I want to focus on my lower body, legs, thighs and glutes. Any good programs? Calisthenics? Thanks. Don't want to use weights right now

SonShineRebel‎, Today 08:02 PM
0 5

Joints are starting to hurt.

Been going hard for 2 months after doing nothing for 11 years and my joints are really starting to get painful. Going to take the rest of this week off and maybe go lighter with higher reps for the next few weeks. Advice?

AnthonyMN‎, Today 05:55 PM
Today, 07:57 PM Go to last post
7 68

Ultimate 30-Day Beginner's Guide to Fitness Q/A

The ON Ultimate 30-Day Beginner's Guide to Fitness is a one-month course designed to teach you the essentials of training, nutrition, and supplementation. It's for anyone who doesn't know where to start. It's for those who think fitness is complicated or intimidating. This is fitness made simple:...

Muscle Mania Matt‎, 07-28-2014 12:07 PM
3 Pages
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Today, 07:55 PM Go to last post
89 44,485

Ectomorph with huuge belly looking for some advice

Hi, new here! I've been into bodybuilding for a while before, spent 9 months in the gym at 16 years, gave up due to a serious injury. Now I'm 22 and have been in the gym for 2 months, lifting and eating properly. I'm 1.93m height(6.3feet) and 78kg(172lbs). I'm an ectomorph, have made quite some...

lookabove‎, Yesterday 05:00 PM
Today, 07:53 PM Go to last post
5 188

Losing body fat, especially chest

Hey guys Parcival here. New to the forum but that's not what in here to talk about. I'm about 15 years old and I was diagnosed with Hashimotos. Caused me to gain a lot of weight. Especially around the chest. I lift religously but I want to know work outs that will help burn that fat quickly and...

Parcival‎, Today 03:16 PM
Today, 07:39 PM Go to last post
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Bulk up chest without bulking up tri's

Greetings, I have been out of the weight room for twenty years and have never had formal training. While in high school I neglected my chest and did a lot of curls and triceps work. I started back working out after the new year with the single intent of getting my chest inline with my arms. Are...

need2ask‎, Today 03:46 PM
Today, 07:36 PM Go to last post
1 126

Workout program.

Hello everyone. I been searching for quite sometime now for a good workout routine I found one from Lazar Angelov, but I am also looking to start off with something more simple then jump to his routine. I am wondering what can eliminate belly fat and if I was to go run 3 miles each day would that...

bulgarianboy‎, Today 05:07 PM
Today, 07:31 PM Go to last post
1 43

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
20 Pages
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Today, 07:21 PM Go to last post
582 24,899

Replacing bicep curls with chin-ups on icf 5x5

hi im 17 years old im 5'8 160 pounds 11% body fat and im doing icf 5x5 and my question is can i replace bicep curls with chin ups? i can do 8 chin-ups easily and i honestly don't think that some isolation bicep curls gonna benefit me for than compound movement like chin-ups or pull-ups so can i do...

razman123‎, Today 06:10 PM
Today, 07:19 PM Go to last post
3 52

Starting Stength - Lifts are decreasing??

Hey guys, I've been doing Starting Strength for a little over 10 weeks now and have been fairly happy with my progress thus far. This is the first time I've done any kind of consistent lifting. I've gotten my 5 rep maxes up to the following: Squat - 300 lbs Deadlift - 355 lbs Bench - 185...

iAmTheHype‎, Today 06:58 PM
Today, 07:18 PM Go to last post
1 38

Confused on what to do next

Hello, I am a 17 year old student and have been working out seriously for about a year now and casually through track, cross country, and friends for a year or 2 before that. I started with a back/bi, chest/tri, shoulders/traps, and legs split. I later moved on to PPL. I did not start...

smisken‎, Today 07:15 PM
Today, 07:15 PM Go to last post
0 12

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
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289 218,541

Shrugs: Barbell in squat rack, BB Smith machine, DB's, Plates?

I've seen many ways of doing shrugs and wanted to know which you think is most effective. I've seen people do: Smith Machine Shrugs - I guess the benefit of this is you can load a LOT of weight onto the bar and when you physically cannot do anymore you can drop the barbell and it wont crush...

welovethehammer‎, Today 05:19 PM
2 43

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
21 Pages
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621 32,351

Are front delts raises necessary on shoulder day?

I was doing front delt raises on shoulder day but it was suggested to me that I don't need to do them as they're already getting hit on chest day. Also on shoulder day I hit them up to a point when doing pressing movements like dumbell press & military or overhead press. So there is no need to do...

welovethehammer‎, Today 05:11 PM
Today, 05:27 PM Go to last post
1 47

Struggling on the final push on bench press?

When doing bench press, as I push the db/bb up, it's all going well and then the last 1/4 of the lift (when I try to bring my arms so that they are straight and not much of a bend at the elbows) I don't quite have the strength or endurance to do this. It usually happens after a few reps depending...

welovethehammer‎, Today 03:12 PM
8 91

Write-up for Jim Wendler's 5/3/1 Program

Jim Wendler's 5/3/1 One mesocycle lasts 16 workouts, or a little over 5 weeks. Each mesocycle has 4 microcycles or "waves". Wave 1. Warmup, 75%x5, 80%x5, 85%x5 Wave 2. Warmup, 80%x3, 85%x3, 90%x3 Wave 3. Warmup, 75%x5, 85%x3, 95%x1 Wave 4. (deload) - 60%x5, 65%x5, 70%x5

bango skank‎, 12-02-2008 06:40 PM
14 Pages
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408 471,252

What about this push / Pull / Legg Schedule.

Monday: Chest - Bench Press - Incline Dumbbell Chest Press - Cable Chest Fly’s Shoulders - Dumbbell Shoulder press - Standing Straight Bar Military Press

snuit0719‎, Today 02:07 PM
Today, 04:49 PM Go to last post
13 158

Question How can I increase my vertical leap?

Hi,Im 6'3 (190cm) and I can touch the rim with a little run without a problem I can grab on to it when Im warmed up but the problem is that I cant dunk on normal 10' hoop even though that I train ,so have you got any good tips for me to be able to dunk as soon as possible?

Anonymousssss‎, Today 07:33 AM
5 121

bodyweight and weighted exersises

ive been doin pull ups, pushups, dips, and other bodyweight exersises, then added weight with a backpack and 2 12 lb weights. but last week i got a bench bar and started doin that kinda stuff. my goal is to get a little bigger, because im rediculously skinny, my qustion is should i continue with...

claudespeede‎, Today 04:35 PM
0 114

Advice for a basketball player

Hey guys, I'm new here and hope not to annoy you with the following. I'm 15 years old, play basketball 4-5 times a week (when i don't practice i usually do some kind of cardio like running, cycling or HIIT) and hit the weight room or go outside for a calisthenic bar workout about 4-5 times per...

mishokoleff‎, Today 02:55 PM
1 53

I need a program from a professional

Hey guys, i really need a program to follow but i dont know what to choose. This is how i train now dont know if the weight is important but ill have it anyways Im 182cm and are 76kg 18y Monday: deadlift 5x5 (110kg) row 5x5 (80kg) chins 5x5 (my weight+10kg) hantelcurl biceps 5x5...

MFL97‎, Today 01:59 PM
Today, 03:07 PM Go to last post
3 95

Do you only do 2 working sets for each exercise in allpro beginner routine?

As the title suggests. The original post said to do 2 warmup sets. I am wondering whether this means there are only 2 working sets for each exercise.

Empiral‎, Today 02:38 PM
1 70

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