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Forum: Workout Programs

What workout is best for your goal?

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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
170 Pages
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Today, 10:19 PM Go to last post
5,085 443,577

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
70 Pages
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Today, 08:16 PM Go to last post
2,070 153,035

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

nightanole‎, 03-25-2014 11:32 AM
259 Pages
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7,761 574,184

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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2,730 400,264

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 01:07 PM
65 Pages
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1,922 275,739

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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06-28-2015, 04:37 AM Go to last post
336 253,685

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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06-09-2015, 08:57 PM Go to last post
455 363,629

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 13,002

Angry Can I workout my entire body 3 plus days a week?

I been researching and researching for MONTHS. I have been working out for 2 weeks now, and eating alot ( gaining weight). I have been working out my entire body 3 times a week. But this doesn't even seem like enough. Im not tired, im not sore. Can I workout everyday? Because this is going to take...

Giveitmyall‎, 07-02-2015 06:33 PM
12 256

How Important are Beginner Programs?

I've been going to the gym for nearly a year now, and have never followed a beginning program. My workout has changed a few times over the year. I did the 5x5 workout for about 2 months, then did the low weight and high reps, drop sets, super sets, and really just everything and anything. Should...

alexestelle‎, Yesterday 03:29 PM
25 360

Modifying Candito's Linear Heavy/Control Program

Hello I was wondering if it would be a good idea/ managable to instead of doing the control days in which I perform 6 sets of 4 paused squats and 3 sets of 4 paused deadlifts on the lower day and 6 sets of 4 spoto press + 6 sets of paused rows on the upper day to incorporate 2 heavy upper and lower...

Felipon‎, Today 07:11 PM
Today, 09:06 PM Go to last post
4 56

Focus on cutting or building muscle?

Hi guys, I am having a bit of a hang up on what to do in my current situation and am hoping for some guidance. My whole life I have struggled on and off with being overweight. Compulsive eating and a big time sweet tooth have been the main cause. Also, when I'm not eating right I tend to...

cmmccook‎, Today 07:25 PM
Today, 08:43 PM Go to last post
7 83

2 week splits

First 2 weeks: Monday- chest tris Tuesday- back bi's Wednesday- off Thursday- shoulders traps

msubulldogfan1‎, Today 03:36 PM
Today, 08:38 PM Go to last post
3 52

"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
42 Pages
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Today, 08:20 PM Go to last post
1,246 130,251

Is my workout routine good? (Rate my routine)

Monday: Chest/Biceps Tuesday: Quads/Calves Wednesday: Cardio/Abs Thursday: Shoulders/Traps Friday: Hamstrings/Calves Saturday: Back/Triceps Sunday: Cardio/Abs Can anyone rate my workout routine? I have been using this for 6 weeks now. Changing the intensity/volume/progressive overload...

darrendota1‎, Today 08:00 PM
1 70

Need help devising a program

I am on a raiders team and its practices primarily consist of runs of 4-7 miles. Practices are in the mornings and is on Monday, Wednesday, and Friday. I am a begginer and I'm looking for a program which is best for me to.gain mass. I have been researching and i was thinking I could do a...

Thomassalazar23‎, Today 04:20 PM
2 53

Critique my workout. All input is welcome

I'm doing upper lower split. Monday/Thursday (upper): Flat bench 3x8 Tbar row 3x8 Shoulder press 3x8 (Incline DB bench on Thursday 2x10-12) Chin ups 2-3x 10-12 (Lat pulldown on Thursday 3x10-12) CGBP 2x12-15 BB curls 2x12-15 Core work

15meyers462‎, Today 05:50 PM
3 65

Am I over-training? Please help me with my workout plan!!

Kind of new to working out on my own, since I am out of high school and I am not sure if I'm training efficiently. So heres my workout: Consists of no off days, Monday, Wednesday, Friday are all upper body and the days in between are leg days, and everyday I do cardio. Upperbody day: Bench...

Buntine‎, Yesterday 10:04 PM
Today, 07:22 PM Go to last post
6 191

Best muscle growth supplement

Why they're not gonnasay hey you got high blood pressure here's a dire a dick in a similar beta-blocker and then we're just going to folly and tell you pass out okay now that make sense now here's a typical guy you could see that his spine was jammed off to the side what's here let me black label...

marieruth29‎, Today 07:17 PM
0 29

all pro's a simple beginner routine?

http://forum.bodybuilding.com/showthread.php?t=4195843 This one is more physique-oriented from what I heard. This is correct? Compared to something like ICF, where physique isn't really as important as being able to lift heavy numbers. If so, I would be more interested in all pro's. Does he have...

Mehhzyy‎, Today 11:36 AM
Today, 07:14 PM Go to last post
3 104

Help me find a good size and strength plan please

So I had about a week off, going back in tomorrow. My goal is to gain size and strength, to do this my workout plan looked like this : Monday - Bench, 5x5. Calf raises 3x15, Shoulder dumbell press 3x8 Tuesday - Squats 5x5, Curls 3x10 Wednesday - Deadlift 5x5, ab workouts Thursday -...

Tanner1719‎, Today 06:41 PM
0 46

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: http://forum.bodybuilding.com/showthread.php?t=159264701 I'll get it started with mine: 0 + 60 = 60

PtReyesGreg‎, 01-01-2015 06:50 AM
39 Pages
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1,148 57,990

Smile Looking for beginner plan advice

I've just started working out after a long hiatus (10 years) and I'm looking to create a solid foundation to build some muscle. I completed Shortcut to size which I enjoyed because it was easy to follow and gauge my gains. I've still got some opportunities with my core but I'm getting stronger...

MSilas7‎, Today 05:56 PM
Today, 05:56 PM Go to last post
0 85

Question Help making my routine

Hello everyone, I'm an athlete looking for help with my off season training plan. I have a bit of a problem. I need to do x2 endurance sessions a week and x2 hypertrophy session a week. I am only able to do gym on mon, tueS, wed, thurs. normally the endurance sessions are bodyweigjt sessions...

fredh172‎, Today 10:59 AM
2 146

Moved: Power cages

clayboy_123‎, Today 03:46 PM
- -

A Comprehensive Guide to H/L/M

NOTE: This is not my work, but it was compiled by Nick Zezza and is mostly the ideas and quotes of Casey Butt. Most of his quotes can be found on this website, but some are also on his website, some of his articles, etc. The credit goes to them two alone. The H/L/M Program ...

Zoroastres‎, 03-29-2015 07:43 AM
11 970

Looking for people who need help with their Training

I am just making this thread to help anyone with their training who need some help. Whether it is working out, or nutrition I am relatively knowledgeable willing to give a hand.

VirtueFit‎, Today 05:04 PM
3 151

My Summary...p90x doubles (weightloss/muscle gains)

Age: 19 Height: 5'9 Weight: 190 Body Fat 25% Believe it or not, 2 years ago I used to weigh 320lbs. Its a been slow yet consistent process, but im finally under 200lbs lol. In January 2015 I was 240lbs, I did 2months of p90x and 6 months later im 190lbs. I started p90x doubles on July 1st...

Brizohh‎, Today 05:00 PM
Today, 05:15 PM Go to last post
1 109

Using BMI to know if you have enough muscle mass

My friend told me there is an test for whether you have optimal muscle mass: your BMI should be at least into the middle of the 'obese' category despite the fact that you have a 6 pack. This means a 5ft 9in man should be about 100kg, a 6ft man should be around 117kg, and a 6ft 3in man should be...

cackeye‎, Yesterday 02:53 PM
5 161

3 Day Workout

I am looking for a 3 day full body workout routine to get cut and I will be working out in the morning. Does anyone have a sugestion or can point me to a good article that they have tried and got good results. Also please see my profile picture, how long until you think i start seeing good...

fairbjosh‎, Today 06:58 AM
1 152

One mans experience in 3-5,5-8,8-12, 12-15 rep ranges

I started training prior to 1980. For the record, I am a believer in training hard, getting as many reps as I can in each set unless warming up to prepare for max triples, doubles or singles. I have used a huge variety of training principles and rep ranges. My experiences and opinions on...

coachcalande‎, Today 05:50 AM
3 239

Need to find the perfect workout plan

Hi, Just a bit about myself: I'm 39 years old, 6'2" and 152 lbs. I am a hard gainer and my body loves to stay at the current weight. I have been up to 160 lbs recently but stopped working out because of health issues and dropped back to my old weight. Because of my busy life (kids, job,...

kieco‎, Today 02:22 PM
2 55

Questions about Progressive Overload on PPL & Routine Check

For the last 8 weeks I have been doing Coolcicada's PPL along with starting a lean bulk for the first time. I tweaked the routine some and I was wondering if someone could look over this and see if it looks good. Also on some of my lifts I am starting to struggle to progressively overload, for...

bwm328i‎, Today 12:45 PM
Today, 02:38 PM Go to last post
3 85

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