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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
98 Pages
1 2 3 4 5 ... 98
2,910 423,646

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
79 Pages
1 2 3 4 5 ... 79
Yesterday, 07:20 PM Go to last post
2,355 478,250

Sticky Thread Sticky: IRON INTELLIGENCE Q&A: Evan Centopani's 12-Week Muscle Building Plan

The official Q/A thread for those following Evan Centopani's "Iron Intelligence" 12-week muscle building program. "Iron Intelligence" is a thinking man's approach to strength and muscle gains, fusing intensive and instinctive training in the gym with a thoughtful, smart approach to that training....

Animal Rep‎, 11-08-2016 10:02 AM
2 Pages
1 2
Yesterday, 11:44 AM Go to last post
45 9,913

Sticky Thread Sticky: The Warrior/Gladiator Routines - The Viking's Fullbody Programs

The Warrior Routine I created this program as a result of a challenge I got a couple of months ago "How would you combine the fast progression of fullbody routines with the variety and fun of a split routine?" The challenge was give to me by a buddy of mine, who only had 3 days week to be in the...

TheViking1992‎, 01-09-2016 02:32 PM
18 Pages
1 2 3 4 5 ... 18
01-14-2017, 06:12 AM Go to last post
537 85,421

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
20 Pages
1 2 3 4 5 ... 20
01-14-2017, 06:03 AM Go to last post
595 624,989

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
11 Pages
1 2 3 4 5 ... 11
12-18-2016, 02:24 AM Go to last post
301 74,817

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
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 1,350,918

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 33,390

Squats and deadlifts enough to build abs?

I've always read here that to have visible abs you need to have 2 things: 1. Well developed core muscles 2. Low body fat It is also common here to read that no direct ab work is really necessary. Is that 100% true? I'm a beginner (starting again after a long break) and I'm squatting and...

rpedrosb‎, Today 08:11 AM
Today, 10:28 AM Go to last post
5 82

Jim Stoppani's Shortcut to Size - Help

Good morning ladies and gents, I'm 5'9" 185 lbs. 22 Years old USMC Vet - 1833 I was shot in the leg last year and have been recovering for the past 5 months. No PT, light duty, very sucky.

calebbo‎, Today 10:24 AM
Today, 10:24 AM Go to last post
0 1

New Bulking Routine Advice

I just started a bulking routine and would like to get some advice. Little background, I have an ectomorph, hardgainer style body. I'm currently 6' and weigh 180 lbs. I have a bit of a belly on me ever since having kids but am still super skinny in my arms and legs. I'm 30 years old and have never...

USMCSemperFi03‎, Today 06:36 AM
10 149

At 21.5% BF, should I lose fat or gain muscle

I've been lifting for like a year now and i can bench 145-155 lbs, squat 165 lbs, leg press 700 lbs. I weigh 210 lbs and am 6'2" with 21.5% BF. I'm really confused about next approach. Main goal is to lose love handles and overall fat. Not sure if i should cut down my body fat first or build more...

bigkiler5‎, Yesterday 04:50 PM
11 338

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
7 Pages
1 2 3 4 5 ... 7
199 21,747

Care to find any flaws in my PPL routine? Advice needed.

Note: // is an alternating exercise, e.g week 1 do the first exercise then week 2 the other. Push ______ * Flat Dumbbell Benchpress * Standing Dumbbell Press // Incline Dumbbell Benchpress * Chest Flyes * Triceps Extension * Dumbbell Skullcrushers

Mulz‎, Today 07:26 AM
Today, 10:07 AM Go to last post
2 81

feeling locked - Please comment my new workout Plan

Hello all. First of, I want to start out saying that this is my first post additionally I want to point out that I'm utterly glad for this website and forum. It has taught me so much about bodybuilding, nutrition and generally living a healthier life, so for that thanks to you all ! Next up...

Peterj27305222‎, 01-06-2017 03:29 PM
19 491

Confused on working out

Hi everyone, Im a 19yr old male weighing around 98kg (I dont know my bf%) and around 171cm tall. I only started going to the gym around 2 months ago without following an actual workout program, just doing a muscle building split routine and HIIT cardio. My goal is to lose fat, gain upper body...

jabz97‎, Yesterday 07:43 PM
Today, 09:59 AM Go to last post
6 207

Active Grunt USMC needs Plan Help

Gentlemen/Ladies, I'm an active duty Grunt on a current UDP. i just came off a dirty bulk, but didn't add too much fat. i'm at 6 1, 210-215 varying. 33 inch around the belly. the USMC tape chart says i'm about 12%, and so do the other things i've done taping myself and using the...

bplusg‎, Today 05:11 AM
Today, 09:55 AM Go to last post
6 123

Question Should I cut before I move to intermediate program?

I gained some fat from bulking, my gut is sticking out and all my abs vanished. Been lifting for 9 months, I'm 22, 154 lbs and 5'7 Stats (by 3x5), squat 220 lbs, bench 176 lbs, OHP 110 lbs, RDL 190 I recently stopped making any gains on F5, even after a deload. My question is whether...

Boaltwiz‎, Today 07:35 AM
1 144

My 3 day full body workout program. Need feedback

So i've been lifting quite consistently for pretty much a whole year now making some decent gains. The last workout i was doing was a standard 3 day strength 5x5 programme, known as Stronglifts, because i've allways been a terribly skinny guy (not so much now, but still), so i was lacking...

Skinnybastard21‎, Today 07:08 AM
Today, 09:48 AM Go to last post
9 109

Some critiques needed for my weekly workout routines

Hey there, I'm just starting to get back into shape after 2 years of a toxic relationship and depression, I went from 187lbs to 260 lbs in 2 years. Crazy huh Anyways, I have been diving into my old healthy lifestyle for a few weeks now, and i've been sticking to a schedule for the last 2 weeks,...

abmessersmith‎, Today 09:00 AM
Today, 09:30 AM Go to last post
1 42

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
3 Pages
1 2 3
81 17,127

Is even one of these workout plans valid?

Hello Folks, I just started to workout in order to prepare for a new tennis season and the same time gain some muscular gains. I started 3 weeks ago with a split workout plan (6 days a week). Now I'm trying to do some research on what is best and I totally get lost in all the information out...

thewhitehouse10‎, Today 07:30 AM
Today, 08:39 AM Go to last post
3 118

5 day upper/lower routine?

Hello, im currently on a p/p/l split 6 times a week, ive wanted to change it to upper/lower just because ive seen alot more poeple do it then ppl, but i want to do my upper lower split 5 times per week upper/lower/rest/upper/lower/upper/rest or upper/lower/upper/rest/upper/lower/rest I dont want...

BigVenire‎, Today 04:16 AM
Today, 08:33 AM Go to last post
2 561

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
6 Pages
1 2 3 4 5 ... 6
Today, 08:17 AM Go to last post
156 14,827

AllPro Beginner Cardio

So as of tomorrow I will begin my first day of AllPro Beginners and get this started correctly. I was reading about the cardio portion, which says it should be done on rest days only with abs. I was curious about doing them AFTER the workout on work days? Cardio is a requirement for my profession,...

Surgicalburd‎, Yesterday 08:51 AM
3 121

"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 08:03 PM
132 Pages
1 2 3 4 5 ... 132
Today, 08:01 AM Go to last post
3,955 610,763

Is too much sleep a bad thing?

I just got laid off, and now I plan on sleeping more than im used to. Normally I would get about 6-7 hours a night, and was wondering if sleeping more automatically means more/better recovery from training.... Im thinking I will spend my newfound free time working out longer and sleeping more,...

GeneticOverride‎, Today 07:48 AM
0 66

Full body routine, strength/health not size

I'm looking for a routine I can follow at home (only have 2 dumbbells and can use the stairs as a pull up bar) that's aimed strictly at keeping healthy and developing strength not building muscle and works the whole body. Can anyone recommend anything?

Ghimmi‎, Yesterday 10:46 AM
12 983

Become weaker after lifting

Its already 8 months passed since I started lifting, for 5 months my body becomes stronger and I able to lift heavier than when I started. However after 3 months until now I noticed that my strength decrease a lot. Before that I able to curl a 23lbs dumbbells for 3x12, now I am struggling with it...

ZovinDavid‎, Today 06:59 AM
Today, 07:21 AM Go to last post
2 54

Question about workout plan

i recently read that it's best to work the same muscle groups two times per week, with ~48 hours between exercising the same muscles. does that mean if i do two upper-body and two lower-body days i should work out 4 days in a row, alternating upper and lower body exercises each day? or should i...

pandasaur‎, Today 04:17 AM
4 538

How is this Intermediate Bodybuilding Program using undulating periodization?

Strength Days: This program has 2 strength days (upper, lower) with 1 pushing and 1 pulling strength based movement on each day in the 3-5 rep range between 80-85% intensity which should never exceed rpe 9. The rest of the movements on the strength days are hypertrophy movements in the 8-15 rep...

alexl11‎, Today 02:18 AM
Today, 06:34 AM Go to last post
5 160

Upper/lower split 5 days a week?

Hey i posted this in the teen forum originally and didn't even know this forum existed but now i know i will get better answers here. Basically, i'm doing a 5 day upper/lower split at the moment and feel fine doing it although i don't know if this would lead to overtraining...? It is monday -...

Noxicate‎, 05-21-2007 03:30 PM
Today, 06:06 AM Go to last post
10 7,631

Lightbulb Training Legs w an ACL Injury?

Hey all - a while back I had tore my ACL and blew the Meniscus as well. I haven't trained my legs w the excpetion of Deadlifts for my lower back (Maybe going like 120 for 10-12 reps) Anyhow I'd like to get my legs up to par - for what I imagine will help - the rest of my muscles grow as well since...

CalyxRai‎, 07-20-2004 01:01 PM
7 687

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