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Forum: Workout Programs

What workout is best for your goal?

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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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310 48,219

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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02-24-2017, 07:49 AM Go to last post
3,210 451,178

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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2,383 489,736

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
600 639,319

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 87,167

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
02-09-2017, 05:54 AM Go to last post
50 14,922

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 1,387,045

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 35,031

1 month off.. On to Fierce 5 upper/lower

whats up! So i've been using the gym in my town, which is terrible. No bar bells, limited dumbbells, only leg machine was leg press.. It was so hard to see any progress. I managed to cut back 6kg though from limited weight lifting, walking and watching my diet over the past 2 months.

Scottie007‎, Today 07:01 AM
0 70

Question Opinions on fasted workouts..

I've seen a lot of conflicting info, research and anecdotal. Is it worth the effort or not? What's best for over all body comp? Real answers, please, I'm writing a report on the subject. Thanks.

crowsb4hoes‎, Yesterday 07:17 PM
6 133

Cool My new routine. rate/comment/and stuff

So I decided to write a new routine, since there aren't any cool routines out there. stretch first, then warm up a little. your stretch should not be too intense. Day1: Assisted pull up 4x10------------(Triceps and back and shoulder) Assisted dip 4x10----------------(Triceps and upper chest...

sixpackjackjoe‎, Yesterday 01:29 PM
Today, 06:17 AM Go to last post
12 343

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, Yesterday 10:39 PM
Today, 06:07 AM Go to last post
5 155

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, Yesterday 10:18 PM
Today, 06:02 AM Go to last post
13 827

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
16 Pages
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476 48,439

Need to squeeze in legs brahs

Good phucking morning everyone. 5"7 150 lb 12% bf 16 y/o (u mirin stats??) here and have been on a kind of PPL variation of my own taht I kind of came up with. So I was kind of doing Push/Pull/Delts and Shoulders and just entirely skipped legs because ¯\_(ツ)_/¯. The reason I did this was because I...

5percentnatty‎, Yesterday 04:00 PM
Today, 05:43 AM Go to last post
3 175

Problem with PPL routine

Hey so I do a PPL routine. The first time I started using it I did break right after the leg day and then redo the routine after the break day, like this P-P-L- Break - P-P-L-break - -||- Now that I have a good grip of the routine have I started to take off the break days and just train day...

Tanhu‎, Today 03:47 AM
Today, 05:37 AM Go to last post
1 103

Question How to get the look of a wrestler/olympic lifter?

Hi! I used to workout with a wrestler at MMA and I realy wish I could have that body. He had "small" muscles, but they looked thick like rock! I also like how olympic wrestlers and weight lifters look like. My basic goal at lifting is strenght, but I would be happy if I would get in shape...

Akos89‎, Today 03:08 AM
4 126

Red face Begginer looking to loose fat and tone up

Just signed up for gym membership looking to get in shape. I'm 6'1 238 lbs my goal is to tone up and get rid of my big stomach. What is a good detailed workout plan I could follow. Ex: Monday-chest and triceps(abs) Tuesday:etc

edgar562‎, Yesterday 11:12 PM
2 161

Workout program with wrist injury

Hi Folks, Would be grateful if I could get some wise advice/opinion here. I used to go to the gym until last year. Not an athletic person, but not a couch potato either. Wrist injury on the right hand. It has been 4 months but I still don't feel enough strength there. Target- To build...

cryptex‎, Today 03:11 AM
Today, 03:11 AM Go to last post
0 87

Getting back on track

Hi all Long time reader. I've been in the gym for around 5 years now with the past 2 years not so consistent. I am really wanting to get back to my goals this year but I need to check that what I am doing is the best way to get there. I have researched all sorts of nutrition and training...

MarshalMax‎, Yesterday 10:43 PM
1 112

Missing a vertebrae

I've been having some mild pain in my lower back (slightly on my right side, about at the top of where my pants sit), so I went to see an orthopedic surgeon today. He took some X-rays, and told me that I was missing a lumbar vertebrae. Apparently it's uncommon, but since he's a spine specialist he...

Lucide‎, 05-18-2005 12:28 PM
5 9,059


Hy.I working out 2 years now,and i would like to cutting soon.Last year when i did my first cutting i do the regular mode,low carb high protein but i almost lost my all gains,i dont know why, because i eat almost 300g protein and 200-220g carb and 60-80g fat/a day (my bodyweight was 90kg when...

toretto92‎, Yesterday 11:02 PM
Yesterday, 11:02 PM Go to last post
0 93

New Chest Routine

Hey guys I'm 22, 6 foot and 172 pounds. I've been lifting for a year next month but really started a program in November. Before that I was doing 30 minutes three times a week of bull. I currently work chest two of the five days I'm lifting. My brother who is a competitive powerliftera and trainer...

Scanlon24‎, 02-24-2017 08:17 PM
Yesterday, 10:43 PM Go to last post
7 235

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
1 2 3 4 5 ... 6
Yesterday, 10:36 PM Go to last post
157 17,110

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
1 2 3 4 5 ... 10
Yesterday, 10:34 PM Go to last post
274 48,772

Deadlifting Frequency (Times/Week and Sets/Reps)

I'm new here, so first I just want to say hello to everyone! Now that that's out of the way, on to deadlifting. I'm long-winded, so if this too long, just skip to the last paragraph. For the past 2 years, I've only worked out on average about 2 times a week, but it was 5x5 powerlifting, with a...

DiscoingGD‎, 02-22-2017 09:06 PM
Yesterday, 10:06 PM Go to last post
3 179

Full Body Routine help please

Age: 40 Body Weight 169 Body Fat ~21% and working on it Height: 5'9" Hack Squat or Leg Press (depending on wait time at gym) Lying Leg Curl Chest Press Tricep Extension (rope) DB or BB Bicep Curls

alewisdvm‎, Yesterday 09:37 PM
Yesterday, 09:37 PM Go to last post
0 109

Smile Hi new to bodybuilding.com is my program okay?

im 19 , 180 pounds , 20%bfat lifting for about 3 years im doing the push pull split is this okay? Monday - Chest / Shoulders / Triceps Chest Dumbell Bench press - 10x4 Dumbell Incline Bench - 10x4 Incline flys - 10x4

miguelfat‎, Yesterday 09:04 PM
Yesterday, 09:04 PM Go to last post
0 114


Hello all! I'm following Jamie Easons live fit challenge. In phase 3, she says 30 sec sprint with 30 sec walk in between for 30 minutes. The problem is my heart rate goes above my fat burning max. Should I be concerned about this, or just go with it? I don't want to burn the muscle I've worked so...

mediceeyore‎, Yesterday 05:33 PM
Yesterday, 08:44 PM Go to last post
1 942

So many workout plans and exercises. Getting overwhelmed.

Hey guys I've been lifting about a year and a half and I watch so many videos and read so many articles that I dont think im doing the right stuff. I want to find a workout plan that does everything that I need to do to build as much lean muscle as possible. Im a skinny guy with a fast metabolism.

rwoods858‎, Yesterday 05:46 PM
Yesterday, 08:41 PM Go to last post
1 1,022

A bike and dumbells... need a mega fat burning routine

Ok so I need to loose a hell of a lot of fat, I have dumbells and I have an excercise bike can anyone reccomend the best workout that includes only that equipment to shift fat quick?i was thinking about buying a curling bar and or an Olympic bar but do I really need it, will it make a workout...

D3ceptacon‎, Yesterday 05:49 PM
Yesterday, 08:40 PM Go to last post
1 1,002

Working out alone

Hey everyone. I just changed to a new gym yesterday. Im out of planet fitness and into a real gym with real weights. I noticed a few things and had a question on spotters. So I do the Feirce 5 and because I am going from using a smith machine to acutual weights I cut my weight down by a lot. ...

Alan21‎, 02-23-2017 10:04 AM
Yesterday, 08:38 PM Go to last post
7 321

RockCrab's Tired and Sore Routine

I've seen a lot of posts from people complaining that the program they're trying isn't making them sore, or that it's too easy and they never get tired. Then there are those who get excited when they start a new program and are sooooo happy that FINALLY they are really sore and can tell that this...

RockCrab‎, 04-30-2013 02:36 PM
2 Pages
1 2
Yesterday, 08:17 PM Go to last post
49 7,089

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