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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:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 08:53 AM
108 Pages
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Yesterday, 01:35 PM Go to last post
3,212 451,828

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 07:55 AM
11 Pages
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Yesterday, 07:33 AM Go to last post
310 48,875

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
80 Pages
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2,383 490,006

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 12:51 PM
21 Pages
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02-13-2017, 03:35 AM Go to last post
600 639,708

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 07:27 PM
12 Pages
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02-10-2017, 02:59 AM Go to last post
330 87,560

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 1,388,062

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 35,082

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): http://forum.bodybuilding.com/showthread.php?t=170072913 2015 (112,995): http://forum.bodybuilding.com/showthread.php?t=165798171 2014...

JustBulk‎, 12-31-2016 10:48 PM
10 Pages
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Today, 08:56 AM Go to last post
280 49,897

Would I be in the right...?

Hi, ive been taking the gym very seriously for the past year and made some good gains. Not claiming to know everything coz well, I really don't. However, I know the guidelines and not what to do now due to my research and trialling and erroring. Anyway.. in my gym 4 days ago I saw two guys,...

Daniiellclark‎, Today 08:00 AM
4 91

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that one...lol Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> http://forum.bodybuilding.com/showthread.php?t=170072613 Insert from last years rules:

Squid24‎, 01-01-2017 06:59 AM
6 Pages
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Today, 08:53 AM Go to last post
161 17,206

Cool icf 5x5 or 5/3/1

so i am to the point of a new program, i just cant decide between these two. I have been working on my strength for the last 6 months and am going to go on a full bulk. Could you guys let me know which one of these would be better to add some size? Or if there is something better? I have 3 days...

Adi2008‎, Today 08:06 AM
Today, 08:52 AM Go to last post
3 76

Finally got my wife out of the cardiobunny mindset

But I need to try and come up with something that she will comply with So far squats are a "no go"...yes I know best exercise ever, but as of right now she ain't doing them "the bar hurts, my knees hurt, etc etc. I was trying to come up with a little program for her that she would stick with...

DieselBro‎, Today 06:14 AM
3 103

Legs not growing

Hey guys. I haven't been able to find any information regarding this. When I google all I find is stupid bishes trying to isolate their glutez. My dilemma is that my glutes are growing, but legs(hams especially) aren't growing at all. My "typical" leg day looks like this 3 sets of squats...

NeverRipped‎, Today 02:27 AM
9 205

How does this power/explosive workout look?

So I have a national competition coming up 4 weeks, I'm more of a bodybuilder than an athlete, but since I have ambitions of becoming national champion in cheerleading at the end of March I'm going to need to be quicker and more explosive to prove my value as an asset to the team. I figured...

HedgefundCEO‎, Today 08:34 AM
1 16

Unhappy what is wrong with me? Is my workout program good?

I Have been working out since last April and only gained about 4 KG. my body stats are : weight 56 KG, height: 176cm, Age 24 I joined a gym near my house and we follow a routine which i feel is not for me may be that's why i don't see gains i think. I looks like, Monday: Chest Tuesday:...

619sambhu‎, 02-25-2017 10:18 PM
Today, 08:33 AM Go to last post
24 2,242

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: http://forum.bodybuilding.com/showthread.php?t=170040683 This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 04:43 AM
17 Pages
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485 48,666

workout routine

Hello, first of all english is not my native language ;-) I'm 15 year old and this are my stats now: -height:187cm -weight:68Kg -bodytype: ectomorph I'll begin with my story about a year ago i bought some fitness gear and I started training. I don't took it that serious and I didn't do my...

adam12376‎, Yesterday 11:21 AM
Today, 07:58 AM Go to last post
27 326

Vacation for two weeks- how not to lose muscle

I am a 29 year old female who works out with weights 4 times a week and does HIIT cardio twice a week. In a couple of months I will be away for a week at a conference and then heading to Disney world for a week directly after. I will most likely not have access to weights for the entire two weeks-...

Courty444‎, Yesterday 06:07 PM
Today, 07:51 AM Go to last post
4 173

Is my current routine ok? And other questions.

Hello, I am going to the gym for almost 2 years and I want to start to take it more seriously. I have the following routine: Monday: Chest-Triceps 1. Bench press- 8/8/6/6 (50) kg 2.Inclned bench press- 8/8/6/6 (15) kg 3. decline bench press- 8/8/6/6 (10) kg 4. Straight-Arm Pullover-...

lAlexBrahl‎, Today 06:05 AM
2 94

Looking for a program that allows me to bench and deadlift multiple times a week

Current lifts are Bench 190x5 Squat 315x5 Deadlift 295x5 At 180 lbs(currently cutting) Ive been lifting for a year and ive been doing madcow for the past 4 months.

Joesywhales‎, Yesterday 01:30 PM
Today, 07:38 AM Go to last post
16 259

Question Thoughts on this workout program?

Should i change anything?Will it be as effective for a beginner as a push pull legs,or upper lower? Thanks in advance! http://imgur.com/a/xwrWx

DoubleOTism‎, Today 05:51 AM
Today, 07:15 AM Go to last post
3 122

Question turning work into a workout?

I currently work as a lot associate at a home depot. i have been using a step counter on my smart phone, and i am walking on average 9 or so miles in an 8 hour shift. I am routinely picking up 60-90 lb bags of concrete/mortar mix by the dozens for customer loading, multiple bags of mulch/soil at a...

Raytheon86‎, Today 05:52 AM
Today, 06:38 AM Go to last post
3 105

Hurt Knees - What routine?

Hi there! I hurt my knees last week doing squats. It was my first workout after 2 weeks of not working out, and I wasn't going heavy. I figure it was due to poor form which I will fix as soon as I can squat again. I already spoke to a Dr. and he said it should be fine in like a week or so, but...

BigInJapanDan‎, Today 05:54 AM
0 68

Incorporating bicep/tri isolation into my full body

I do the work out below 3 days a week. It takes me an hour and i use a 25 rep goal system (within 3 sets). Made good progress eg squat, from an empty bar im now squating my body weight (84kg). Anyway, I would like to do more bicep and tricep isolation work but Im too tired to do them by the end...

Karna69‎, Today 03:30 AM
1 114

Blaha's or sl 5x5 routine

Hello, I don't know wich routine i ant to chose. I have a lot of time and love sport. Stats: age: 15 year height: 187 cm weight: 68Kg Jaha's program:

adam12376‎, Today 04:09 AM
3 125

All Pro's: Butchered Edition

We all know and love All Pro's Simple Beginners Routine. It's a staple program here. But there are some areas in which, based on personal and professional experience, I feel it falls short, so I'm posting this to broadly suggest some modifications. I know that by virtue of posting this, if I called...

rdferguson‎, 10-15-2014 04:57 PM
9 Pages
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Today, 03:34 AM Go to last post
253 53,530

what do you think of this workout program?

So I have been interested in doing split workouts but have been somewhat confused on which program to choose. But I have been kinda winging it and doing back day on Monday chest on Tuesday and leg day on Wednesday then doing a full body workout on Friday. I was wondering what are some opinions on...

Dgordon92‎, Yesterday 10:29 PM
1 769

Jason Blaha's Ice Cream Fitness 5x5 Novice Program

As i stated before in another thread i want to gain weight and look good i weigh 55kg and do you think this program is good? i want to look like david laid and he started on this program, and how many calories should i eat a day when starting? im going to the gym tomorrow and want to start a...

martinsmor‎, Yesterday 01:46 PM
2 232

Fullbody routine

I needed a routine for myself that suited my needs, I wasn't satisfied with the stronglifts and starting strength programs because of no isolation so I decided to put this together. A: Squats 5x5 Flat Bench 5x5 Barbell Rows 5x5 Facepulls 3x12 Barbell Curls superset Calf Raises 3x12...

RadialDevial‎, 02-25-2017 10:39 PM
Yesterday, 10:47 PM Go to last post
6 251

Freakmode

So i was thinking about starting this program, but i wanted to know if anyone had tried it, because it seems like a good program, but it doesn't look like there is a lot in it per workout day. Just looking for anyone's opinion on this plan, thanks!

Gatewood94‎, Yesterday 09:29 PM
Yesterday, 10:07 PM Go to last post
1 78

Super Sayain Six or The Online Coach (P.P.L.6.) Workouts

Anyone got em message or post please

lucoduco‎, Yesterday 09:53 PM
Yesterday, 09:53 PM Go to last post
0 81

I don't understand my running pace, can someone explain it?

I am new to running and I just got a charge2 that tells me my pace. I thought that pace was how long it took me to complete a mile, as in my Fitbit told me my pace was 12:48 which I thought meant it took me that long to complete a mile. The other day I ran 5 miles and started the workout timer on...

justafarmgirl‎, Yesterday 08:58 PM
Yesterday, 08:58 PM Go to last post
0 120

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