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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 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
120 Pages
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Today, 08:07 PM Go to last post
3,580 227,385

Sticky Thread Sticky: Kelei Routines/Advice

My goal is to provide a framework and general guidelines for lifters of any experience level, knowing how to efficiently progress through the different stages (beginner/intermediate/advanced) can potentially save a lifter years of training time, what might otherwise take 10 years might take only 5...

Kelei‎, 07-13-2014 02:04 AM
29 Pages
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Today, 09:59 AM Go to last post
863 85,097

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
88 Pages
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2,631 331,623

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
53 Pages
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1,564 195,068

Sticky Thread Sticky: 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
22 10,824

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
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08-18-2014, 12:07 PM Go to last post
342 236,778

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
49 Pages
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08-18-2014, 02:02 AM Go to last post
1,456 406,432

Sticky Thread Sticky: The wait is over The Kris Gethin DTP MASS Trainer Video Series is here!

If you have transformed by following my Hardcore Video Trainer , now its time to put on 6 months of muscle in 4 weeks with the DTP Mass Trainer -...

Kaged Muscle‎, 07-30-2012 10:04 PM
17 Pages
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08-10-2014, 03:24 AM Go to last post
490 138,894

Sticky Thread Sticky: FIBER DAMAGE/FIBER SATURATION Blitz Training

Many users of PRRS have been asking about my FDFS training protocol, so I figured I would start a separate thread. Here is the article from IRON MAN magazine: FD/FS: Four Little Letters that Can Mean BIG GAINS! Warning: For those Iron Man readers who are afraid of stretch marks, cannot afford...

sixthsense‎, 08-29-2009 12:30 PM
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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 3,032

"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
54 Pages
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Today, 08:38 PM Go to last post
1,609 133,849

Trying to cut with love handles

Okay so here's the thing, I have been trying to cut but I have an excessive amount of midsection fat. I have love handles that just don't seem to budge. The midsection fat goes around by whole lower body from lower back, love handles, and frontal hips. Thus my goal is to lose excessive fat, but...

GO1Nin‎, Today 06:52 PM
Today, 08:37 PM Go to last post
6 85

Thumbs up Shia Labeouf these days

I'm a beginner when It comes to lifting but I've been working out 5 days a week for 45min and running 5k a day. With weekends to rest. I got the dedication and time but no set routine. Does anybody have a good novice routine that focuses more on bigger shoulders, chest and arms. I'm a...

frankie440‎, Today 06:47 PM
Today, 08:36 PM Go to last post
1 63

5/3/1 accessory suggestions

been doing 5/3/1 BBB for awhile, messed around with different templates... etc, found what I like.. just looking for suggestions on my accessory work to assist with some things... here they are and yes ive read the books, just asking for your opinions, mainly other 5/3/1 users... bench 5/3/1 +...

m0nkeh24‎, Today 06:35 PM
Today, 08:36 PM Go to last post
2 68

Which workout is best for me.

I'm a skinny fat guy and I have been lifting for 8 months. Ive always used split routines until recently I was told to use full body workouts. I was told to use alot of heavy compound exercises to increase my testosterone levels. I just wondered what anyone's opinion was and what would be best. I...

Ryan678111‎, Today 12:45 PM
Today, 08:31 PM Go to last post
4 188

Jason Bothwell 9 days out training Chest


SYMI‎, Today 08:26 PM
0 4

Upper lower vs whole body

Which one is best for gaining mass if nutrition is on point. I have plenty of time during the week to hit up the gym so that's no issue but just curious what will yield best results whole body 3 times a week or upper lower 4 days a week? Currently bulking btw

livetoliftsd‎, Today 05:32 PM
3 114

How much weight can I gain in 8 months? In 10?

Thread title. How much weight can I gain in 8 months? In 10? I'm 125ish @ 5'8 atm. I'm pretty damn skinny, so I imagine with proper diet it'd be pretty easy to put on weight. Thoughts?

Delirium1‎, Today 02:22 PM
3 143

"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
4 Pages
1 2 3 4
Today, 07:33 PM Go to last post
101 12,244

will my 3x a week full body workout work with out over training?

MON,WED,FRI i do sets/reps Pull Ups 3x10 Barbell Bench Press 3x10 Barbell Shoulder Press 3x10 Barbell Full Squat 3x10 Barbell Deadlift 4x6 Barbell Bent Over Rows 3x10 Dumbbell Seated Triceps Over Head Extensions 3x10 Barbell Preacher Curls 3x10 and i switch every other work out from abs to...

Reckless222‎, Today 07:17 PM
3 57

to much volume? need help with my strength/hypertrophy routine

Some background on me...Iam 6"2 240 just want to gain muscle and strength and get down to 215... i did 5x5 for 3 months and saw good progress and want to try something this to much volume for a beginner/novice?...mainly the front and back squats on the same days...any help or advice would...

Jrowell2323‎, Today 05:17 PM
12 197

workout help job gets in the way

I am a full time airline pilot but can never get rid of that itch to grow and pack on muscle. I am gone from home at least half a month for 4 days at a time. I am good with my food I carry a large bag as a cooler. My problem is I can only workout on my off days the hotel gyms suck so I only get...

walker30‎, Today 12:51 PM
3 145

New Workout

Just finishing up Joe Manganiellos Evolution workout and I got some good results. I'd like to find a similar workout involving circuits. Any advice?

FaTheGym‎, Today 07:00 PM
Today, 07:02 PM Go to last post
1 62

Please check my full body workout program

Hello, I would like you to analyse my workout program. I will try and be as complete as possible. My goals are (in order of importance) 1) Lose weight (get 8- 10% bodyfat) 2) gain strength 3) gain muscle

noid3a‎, Today 02:34 PM
1 151

Hypertrophy 4 day split?

I'm a 15 year old intermediate lifter and I'm looking for a hypertrophy 4 day split program, any good ones?

WS0429‎, Today 05:43 PM
1 54

Poll Poll: Nominate Noah "Siege Fitness" Siegel for a Program!

I just wanted to start a thread on Noah Siegel's workouts. The man knows what he is doing and I think would benefit from having a program by him among the options they provide to us as athletes. I've drawn up a workout based solely on his workout articles and the results have been...

jocwilson‎, Yesterday 10:57 AM
2 Pages
1 2
Today, 06:32 PM Go to last post
49 1,093

Kris gethins 12 week video trainer (transfromation)

ok this is more about having some concerns about the program since I don't have any cable machines and am having to improvise for some important back exercises (can not do chin ups or cable pulldowns) doing lots of rows (low and hi one arm and with the barbell) doing bent over shrugs also rockers ...

madrush‎, Today 07:05 AM
Today, 06:31 PM Go to last post
3 318

Wide Hips and Narrow Shoulders...What do I do?

Hello, I've tried searching on the boards about this but unfortunately there hasn't been much talk about this problem some of us face. Long story short, here are my measurements: Shoulders: 40 inches, 16 inches wide Chest: 32 inches waist:27 inches hips: 37 inches, 14 inches wide Weight: 125...

LiftSleepEat‎, Today 01:03 AM
Today, 05:58 PM Go to last post
22 683

Need help with 531 BBB.

Hi ya all As title says i need a bit help.From september i will start the 531 template BBB version.I have read the book a couple of times.But i am confused what additional exercises to add . Monday Military press 5/3/1 Military press 5x10 What exercises??? Tuesday Squat 5/3/1 Squat 5x10...

distro1985‎, Today 10:04 AM
Today, 05:42 PM Go to last post
4 190

Is my friend going the wrong way ?

Hello guys, I started All Pro for beginner and I am satisfied and it has been great. I go with a good friend of mine (he is also a gym buddy now) but I think he is going into some deep ****. We are both beginners, I found this site the forum is really helpful. I read all the stickies in the...

UnstoppableWill‎, Today 01:59 PM
Today, 05:41 PM Go to last post
7 261

Hey guys, let's pound out a million pull-ups by end of 2014 (3.0)

2013: 2012: Simply post and add up how many you have done. Hopefully, we can total a million by the end of 2014.

Cheap5.0‎, 12-31-2013 06:13 PM
58 Pages
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1,728 39,059

HEY BB.COM, Let's do 100,000 Squats in 2014 (2.0)

2013: Post your numbers and add to running total, to see if we can get to 100,000 this year. I'll get it started with mine: 0 + 25 = 25

PtReyesGreg‎, 01-02-2014 08:23 AM
31 Pages
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912 24,229

Very motivating 4 week transformation!

Hey guys I can't link videos and pictures yet but about a month ago I documented a 4-week transformation. The results were amazing! Many have found this 4 part series very motivational...Maybe you will too?

HumanMachines‎, Today 08:38 AM
8 405

Smile Advice and Recommendations...Very Much Appricated.

First of all I apologize if I am posting this in the wrong area, feel free to move to the appropriate area. Hello Everyone, I am new to this Forum, so I would like to introduce my self. My name is Mohammad, "Moh". I work in Healthcare, so I am often on my feet. I play soccer occasionally...

mohd1987‎, Today 03:30 PM
Today, 03:30 PM Go to last post
0 102

Anybody read the 5-3-1 Second edition?

Just wondering if its worth the read, or is most the info out there free on the web already. After I bang out Fierce 5, really deciding between Madcow and 5-3-1 just read the program looks, a little on the insane side, I likey

21infantry‎, Today 02:11 PM
2 255

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