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Forum: Workout Programs

What workout is best for your goal?

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  1. Learn. Lift. Compete. Guided 12-Week HRT Contest. Prepare For The Pain.

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

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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 12:12 PM
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3,119 367,790

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
261 Pages
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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 08:53 AM
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Yesterday, 05:21 PM Go to last post
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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 02:07 PM
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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
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11-24-2015, 10:42 PM Go to last post
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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 02:29 PM
92 Pages
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11-10-2015, 03:40 AM Go to last post
2,750 429,357

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 11:56 PM
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10-31-2015, 05:31 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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 16,609

Is this enough or need more mass?

some people say it's enough some says more.. i don't know can you please give a suggestion to bulk or just stay lean? 5'7 145 lbs shoulder 48 chest 40 bicep 14 waist 29 hips 30 legs 22 calves 14

alexlim023‎, Today 03:31 AM
3 53

Angry Sl5x5 stalling too soon

I need your advice guys. I started stronglifts 3 week ago and all of my lifts have been progressing as they should but I've hit a wall with squats already. My progression: Squats 135-170 Bench 110-130 Row 110-130 Deadlift 185-205 OHP 65-80 what I really want to do I drop the weight down...

Jlund12‎, 11-27-2015 11:00 PM
Today, 04:49 AM Go to last post
10 159

Stronglifts to Bodybuilding

I have been thinking about whether Stronglifts is a good program to run if my ultimate goal is to train like a bodybuilder to get as big as I can. I realize that this isn't a "bodybuilding program" in it of itself but I was wondering if you guys think it makes sense to do because it will help me...

hambone25‎, 11-06-2015 12:55 PM
Today, 04:47 AM Go to last post
6 213

Thumbs up 6 Day PPL (Need help adding a few exercises)

So I've been doing "Buff Dudes Original 12 week Plan" for way longer than 12 weeks! And it has been pretty good, but it only works the big muscle groups (legs, back and chest) twice a week, and arms and shoulders only get worked once a week. I've only been working out for about 8 months now, but...

Murmillos‎, Today 12:50 AM
Today, 04:45 AM Go to last post
1 42

Need help on my workout plan

So i need some help to make a new workout program. In 3 years im going to the military. Currently i am 177cm and 76 kilogram. I was thinking doing: Monday: Legs Wedensday: Back and triceps Friday: Chest and biceps Sunday: Abs and soulders So i need help to add exercises :)

gordongekko98‎, Today 04:45 AM
0 35

How long is too much rest?

Sometimes I workout consecutively for 4-5 days then maybe take 1 rest day but sometimes I workout for 5 days and then take 2-4 days of rest. How many days of rest would be too much that would inhibit gains?

jeffn12‎, Today 02:27 AM
Today, 04:42 AM Go to last post
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Exclamation Already finding stronglifts v hard only 1 month in !!

Hi, I'm 16 years old. 60.3kg. 5ft 8' fairly skinny. I started strong lifts 5x5 and it's now been a month. Stats: Deadlift: 60kg OHP: 22.5kg Bench: 47.5kg Squat: 55kg BOR: 45kg I'm finding all of these very very hard and I'm not even my body weight yet! What does this mean? I've finished...

basketballer99‎, 11-27-2015 03:24 PM
4 133


So I'm 16 years old and it's been around 6 months since I started training. My problem is, I am not sure what routine I should be following. I want to go for an aesthethic look like Ryan Terry and Llazar angelov and I have no idea what I'm supposed to do. What I've been doing so far is just like...

hoonbin‎, Today 02:41 AM
Today, 02:44 AM Go to last post
1 51

Exclamation I'm a fairly skinny guy... HELP...

So I'm not super skinny, but I am fairly thing because I do a lot of running and not a lot of eating, so I would like to bulk up as quickly as possible. The only problem is, I burn a lot of calories. The reason being, is that I do triathlons', and I am constantly doing long distance biking,...

Laach‎, Today 01:54 AM
Today, 02:26 AM Go to last post
1 19

Actual lifting time

I think it makes better sense to break things down into actual lifting time instead of reps, etc I spend 60 minutes in the gym, take 2 min rests between sets, and my sets take about 40 secs each. That means I only spent 15 mins actually doing work. If I were to take a 1 mins rests I would get 24...

buzneg‎, Yesterday 12:32 AM
4 138

exercise bike

hi I would want to know how many calories I burn with exercise bike for example if I want to know how many calories i burn when I run I can use the approximation of margaria Does it exist any formula like approximation of margaria for the exercise bike? for example 30 mph for 1 hour = x...

K0K41N3‎, Today 01:49 AM
Today, 01:49 AM Go to last post
0 20


Hi, Pls have a look at the attached image of my last chest log and tell me if I need to change any workouts or take out any. I am getting steady gains but people are saying that I shouldnt do dumbell bench on same day as barbell bench. My primary reason is that doing barbell bench always tires my...

hit1233‎, 11-27-2015 06:15 PM
Today, 01:05 AM Go to last post
18 193

Is this workout plan good? or should I make changes?

Hey guys, I have bene going to the gym on and off for the last few years, but without progress, but recently I decided I should set some goals and work towards it. My height is 165cm and current weight is 64kg. Atm the gym I go to is quite small and has only dumbbells. My workout routine is...

Shyam2804‎, Today 12:35 AM
Today, 12:35 AM Go to last post
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"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
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1,924 212,996

Poll Poll: How much time needed to bulk

How much time do you think is the most optimal and reasonable for someone to bulk ?( I know it varies between people, but just need an average to have a better overview of everything ! )

seliac‎, Yesterday 10:51 PM
Yesterday, 10:51 PM Go to last post
0 44

Effective Back Workout?

Hello everyone, I decided to dedicate an entire day to back training. My back has been lagging and I want to annihilate it for 6 weeks and hopefully I will see some growth. I am only doing this routine once a week, what do you think? 3 sets of dumbbell pull overs (warm up) 4 sets of wide...

diegolovesmagic‎, Yesterday 09:46 PM
Yesterday, 10:27 PM Go to last post
2 44

Question Help creating a workout routine at gym

Hello My name is Morgan and I just signed up at a local LA Fitness to get into better shape. I run a business and I know the correlation between optimal performance at work and physical and emotional well-being. I have played soccer all my life so I am relatively "fit", but I need to put on...

ndino7‎, Yesterday 04:17 PM
1 60

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
6 Pages
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160 15,993

Officially lost my damn mind... Need help getting back on track.

This is gonna be relatively long, so I'll try to cliff it out. - Lost 200 lbs, was 400lbs dropped to 200 ~16% BF after 2 years of 1000 calorie deficit. - Looked frail and weak, and was weak ass hell, couldn't do more than 1 push up. - Started trying to bulk last month, needed to regain...

Drwaddy‎, Yesterday 07:59 PM
Yesterday, 09:08 PM Go to last post
8 75

opinions on my push/pull/legs routine?

monday: legs tuesday: off wednesday: pull thursday: push friday: legs saturday: pull sunday: push pull:

nick5569‎, Yesterday 06:23 PM
Yesterday, 08:15 PM Go to last post
11 98

Looking for assistance/input on my routine.

I'd consider myself somewhere between the beginner to intermediate lifter. This is the workout routine I've come up with, nothing fancy. I've got a power rack, and barbell, and i plan on adding a lat attachment to my rack My goals are hypertrophy based and i'm just looking for input from more...

xxtreypxx‎, Yesterday 03:53 PM
Yesterday, 08:06 PM Go to last post
22 167

Hey Guys...let's be realistic...100K 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 08:52 AM
49 Pages
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Yesterday, 08:00 PM Go to last post
1,465 132,247

Plan vs freestyle

U pro's use plans, or go freestyle to the gym? Make a difference?

G2Hvac‎, 11-27-2015 06:56 PM
Yesterday, 06:29 PM Go to last post
9 175

Need Some Advice on workout plan

Whats up guys, 19 YO, 6'1, and 185-189 I've always been active but just recently started lifting and doing longer more intense cardio routines. I would describe myself as fit and inshape, but still a little fluffy. I'm looking to tone abs, legs, arms, chest, etc. I'd like to add some decent...

CBak1996‎, Yesterday 04:31 PM
Yesterday, 04:31 PM Go to last post
0 97

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 07:50 AM
69 Pages
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Yesterday, 04:12 PM Go to last post
2,052 152,264

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