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Forum: Workout Programs

What workout is best for your goal?

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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 20,234

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
18 Pages
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01-28-2016, 04:00 PM Go to last post
517 469,696

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
93 Pages
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02-05-2016, 12:16 AM 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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
71 Pages
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2,111 354,866

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
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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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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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359 345,415

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
320 Pages
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9,581 842,756

Help w/ Creating a Workout Program?

Hi guys, I'm new to this forum (just created this acc today), and I would appreciate it if some of you more experienced lifters could help me create a new program. But first I would like to mention that I've been lifting for a very short period of time (about 3 months) but I plan on lifting for the...

KingSaif‎, 01-07-2016 01:47 PM
01-08-2016, 07:50 AM Go to last post
4 490

Here are my goals, looking for advice

Hello all. I have been some experience lifting weights in highschool/college and in the past have been in what I considered pretty good shape. However these last 3-4 years I've put on some baby fat, as I have been working a much more sedentary office job and been less active in general. I'm 26 and...

jdrolls1‎, 12-31-2015 01:50 PM
01-08-2016, 09:27 AM Go to last post
22 2,995

Unhappy I'm very skinny but can't lose leg fat, need help

I'm a girl, 18 years old, 165cm tall (about 5'5), 47kg (103lbs). I started working out and dieting in April, I weighed around 54kg before. I was never fat but I just have very annoying leg fat, it's been like this since I was a child, don't know if it's genetic or what (both my parents are super...

Chrisuuuu97‎, 01-08-2016 07:30 AM
01-08-2016, 10:15 AM Go to last post
3 362

Vacation in 4 months

Hey everyone, I am a newbie when it comes to weight training and am going on a beach vacation in 4 months and need some serious advice. I need to sport a low body fat percentage but also have decent sized muscles when I go on vacation. I just started working out this week but not sure how to...

tmorga14‎, 01-07-2016 07:44 PM
01-08-2016, 10:28 AM Go to last post
6 651

advice on workout program

I'm just after some advice on this workout program. Although I've been lifting for a few years I'm still a beginner and need improvements with some of my lifts. My squat form has not been deep enough, pendlay rows have had a bit of jerking etc. the heavier weights have made me realise this. So I'm...

m1kj‎, 01-08-2016 01:46 AM
01-08-2016, 10:30 AM Go to last post
2 395

[intermediate] advice needed

Hello bois ! Hmm first of all I want to say that I am glad I finally joined this board to post, as I have been lurking in for over a year now. Before I ask for advice, let me start out with a small motivational speech for those who are in my shoes. I was always kind of fat, not too fat,...

lordpatrick‎, 01-08-2016 05:11 AM
01-08-2016, 10:39 AM Go to last post
4 441

Supplements and routine

Hey guys, so I'm new to posting and this is in fact my first post but I wanted to ask a few things before I do this. So I'm already pretty cut atleast in the above region, however I just got into heavy working out going to the gym roughly 4 days a week. Because of this and the fact that Óm 6'0...

Damatrixz‎, 01-08-2016 08:36 AM
01-08-2016, 11:12 AM Go to last post
6 396

Beginner weekend only program

Hi, so I'm looking for a program for my girlfriend (18 years old). She is a total beginner and will be working out in my home gym which has a power rack with a barbell, adjustable dumbbells, a single cable tower and an adjustable bench. During the week she is home very late due to university so...

afkis145‎, 01-08-2016 09:17 AM
01-08-2016, 11:23 AM Go to last post
2 350

Arrow Intense workout for bigger lats!!

My lats had their most noticeable change when I started doing this exercise! Muscle-ups are difficult but when you add weight to it, it really takes it to the next level! The specific workout routine also has a purpose. Try these out! Let me know what you think and what other exercises you do for...

Goin‎, 01-08-2016 11:24 AM
01-08-2016, 11:24 AM Go to last post
0 151

Form and Function

I recently made this workout routine. It is primarily a strength program. Let me know what you guys think. Auxiliary lifts are chosen by the lifter and it is up to them to decide what exercises they want to do for noncore movements.

SquatMasterFlex‎, 01-08-2016 11:33 AM
01-08-2016, 11:52 AM Go to last post
1 184

Talking Yet another "rate my workout"

I know everybody on here's probably sick of looking at other guys' workouts, listening to them whine about "not gettin gainz fast enuff," but things aren't going like I hoped. Life in a nutshell: Football in HS, 405 squat, 275 bench, I don't remember deadlift. I was pretty strong, but I had a......

fryceps‎, 12-09-2015 04:34 PM
01-08-2016, 02:03 PM Go to last post
12 1,585

Lifting twice a week viable?

Due to being busy at school and I have a new job coming up I was thinking of cutting back from lifting 3 times a week on ICF 5x5 to 2 times a week. I'm also on a cut and taking a 4 week stim break so I'm expecting my energy to take a hit No set schedule like M/W/F, probably just lift every few...

Tal106‎, 01-08-2016 07:42 AM
01-08-2016, 02:06 PM Go to last post
2 361

I need a suggestion on a workout program, but I have limited equipment.

I don't have access to a power rack, Olympic barbell, bench press, etc. I only have dumbbells, an EZ-Bar Curl, a straight bar (not Olympic size), some plated weights, a pullup bar, medicine balls, a utility bench, and a stability ball. I'm trying to gain more muscle. I know a lot has to do with...

Sabi2327‎, 01-08-2016 09:17 AM
01-08-2016, 02:34 PM Go to last post
3 357

Get a body like hulk hogan

How can I get a body like hulk Hogan like how he was in the 1980s?

fatboytim‎, 01-08-2016 09:39 AM
01-08-2016, 03:20 PM Go to last post
7 2,291

Need help with choice of program

Okay so I am starting the $250k challenge in a couple days and I am looking through a couple of the cutting programs and I am not quite sure which one I should pick. I have narrowed it down between Kris Gethins 12 Week trainer, Arnolds Blueprint for Cutting or possibly Le Lebrada's Lean program. I...

KaBurger‎, 01-08-2016 03:21 PM
01-08-2016, 03:21 PM Go to last post
0 127

I have been feeling like crap/unmotivated from lifting heavy consistently.

I've been lifting in the 5-6 range for quite a few months. Lately I've felt like it's affected my mood and makes me want to feel lazier. Diet and sleep is good, just the training has been extensive. I thought about taking time off from heavy weights and focus more on hypertrophy before I start a...

Tony061‎, 01-08-2016 08:02 AM
01-08-2016, 03:46 PM Go to last post
18 1,149

Buddy needs routine

Yep, I have a few ideas for him.. So I'm not looking for one answer, need a few and I'll discuss with him... He of course wants to LOSE fat and GAIN muscle at same time, I explained its a much harder process than that... I've ran bro splits, PHAT, PPL, and currently 531 BBB and I'll be trying to...

F0xx3r‎, 01-07-2016 10:58 PM
01-08-2016, 05:01 PM Go to last post
5 424

Question am I'm Going to look like S*** on SL 5X5 ?

Looking for some advice. I am a skinny guy looking to bulk up. Just started a routine called stronglifts 5x5, this is a STRENGTH building program and I am really enjoying it so far watching my bench increase and squat ive been doing it for a couple months now. But my main goal is to have a...

iTonyMontana‎, 01-08-2016 04:27 PM
01-08-2016, 05:51 PM Go to last post
3 235

help with routine for my girl

Hello folks! My girlfriend would like to join me in the gym and I need your help with some tips. She is fairly muscular without training at all and would probably hit the gym only twice a week with me. Her goals are to lose a bit of weight and add some mass on the glutes. Can you suggest...

SilverRule‎, 01-08-2016 12:46 PM
01-08-2016, 06:27 PM Go to last post
1 237

Beginner need help

Hey guys so I just got a home gym and currently I have an idea for a routine but I'm having trouble incorporating legs. So far i have a chest and shoulders day with flyes on the pec deck, shoulder press, incline press, row, chest press, shrug, and decline press. For back and arms I have Lat pull...

yakkowakkondot‎, 01-07-2016 06:48 PM
01-08-2016, 06:40 PM Go to last post
7 727

3 day split beneficial?

basically i was training 5 days a week different muscle groups everyday due to a wrist injury iv had a month off and im back on monday morning however i feel maybe the 5 days wernt giving me enough time to recover so il be doing chest/tris on monday , then back and bis on wednesday and legs and...

Aceofspades16‎, 01-08-2016 05:05 PM
01-08-2016, 06:52 PM Go to last post
3 216

Smile Advice please

Hello I am starting to get my workout on again. Im usually pretty lean(used to play a lot of basketball as my sport) so staying lean is never a problem. My new goal this time around is to gain Lean muscle and definition. Im so used to doing my workouts based on plyometric routines. So my question...

JamesG619‎, 01-08-2016 12:08 PM
1 298

How many reps/ sets for new upper/ lower body split?

Hey guys, so I need some advice about a new training routine. I've been working out since 7th grade. I didn't really know much about working out then so I would just do workout programs on tv and YouTube. I found a leg one that was great and basically just focused on legs for a year and apparently...

gbritto98‎, 01-08-2016 05:53 PM
01-08-2016, 07:27 PM Go to last post
4 219

Talking Advice on Weight Goal

Whattup guys, So Ive been on and off in the gym for over 2 years now. Mostly due to my final year and a half in school, and my internship getting in the way of all my workouts. However I've since graduated, and work a schedule that lets me regularly hit the gym now....thank god. My question is,...

DaleWaite7‎, 01-08-2016 07:20 PM
01-08-2016, 07:45 PM Go to last post
1 155

horrible genetics. what should I do?

I'm 16 yrs old, endomorph, 175cm, 72kg, 20-25% bf + weak. obviously, this is beyond horrible genetics. what should I do?

hdfskjhdfasjkf‎, 01-08-2016 01:17 AM
01-08-2016, 07:54 PM Go to last post
17 1,245

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