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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 24,851

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 08:28 PM
365 Pages
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 1,130,780

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
118 Pages
1 2 3 4 5 ... 118
Yesterday, 12:36 PM Go to last post
3,522 567,829

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
19 Pages
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Yesterday, 04:02 PM Go to last post
554 544,910

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
72 Pages
1 2 3 4 5 ... 72
2,158 416,578

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 07:53 AM
58 Pages
1 2 3 4 5 ... 58
1,733 197,126

Working out on a cut

Hey guys, I hope everyone is doing well ! I just began a cut phase after one heck of a bulk phase. I'm kind of confused about the workout though, even though I have been in a cut phase before, but this time I'm really afraid to lose my muscles. I'm doing the exact same program as I did...

lordpatrick‎, 04-27-2016 08:16 AM
04-28-2016, 12:09 AM Go to last post
4 375

Smile Male Model Physique College Runway Modeling

Hello, I'm currently a freshman in college and am trying to build a "model like" physique because I want to apply to my college's runway modeling club next semester (yeah I thought it was kinda cool we have a runway modeling club in college). Anyways, I need a "model-like" body to even have a...

Karnation22‎, 04-27-2016 09:08 PM
04-28-2016, 12:24 AM Go to last post
3 338

Unhappy I need some help, i need to cut weight asap!

Hello, I'm a 24 year old dutch guy with a very solid mass, 120KG to be exact or 264 pounds. I own all of the training equipment and my schedule is like this: 1-2 hours cycling 20kmh/13mph and doing 400 situps everyday. 4 days a week i do bench press 50KG, lats 38KG and all the arm muscles 12KG....

SpaceOwl‎, 04-27-2016 01:21 PM
04-28-2016, 01:21 AM Go to last post
5 368

Super High Rep Training for Knee pain

Hi I am a 25 year old who has been dealing with knee and ankle issues for the past few years. I have been religiously going to physical therapy and only recently have i started to see some improvement. The problem, however, is that I do my quad exercises and 4 hours later my knees burn. I started...

Logansonnen‎, 04-27-2016 10:14 PM
04-28-2016, 01:31 AM Go to last post
1 239

Heavy compounds in the morning, light isolation at night?

How effective would this be? I have a bench, power rack, and weight at home but can't really do isolations. The only gym in the area is Planet Fitness which I have a membership to, cause $10/mo why not. So I was thinking maybe doing Bench Press and cgbp heavy at home in the morning then flies,...

critslayer‎, 04-27-2016 07:31 PM
04-28-2016, 01:52 AM Go to last post
6 291

Veins Rolling When Lifting?

Hello. I wasn't quite sure where to post this as there isn't a specific category for questions in general. I really want to lift weights and I didn't have issues in the past with this. Yet, every since last year, whenever I lift ANYTHING (even as light as 8lbs), I can feel something rolling...

MeTheMightyMe‎, 04-27-2016 06:30 PM
04-28-2016, 05:11 AM Go to last post
2 230

Unhappy What workout to do with a dislocated shoulder?

Yesderday I had my 4th shoulder dislocation after 2 years. I only started going to the gym last week and didn't have any problem with chest, biceps, triceps, and back workouts but yesterday I feel like an idiot because I tried doing shoulder workouts and my shoulder got dislocated and I have been...

leimelson06‎, 04-28-2016 05:31 AM
04-28-2016, 05:36 AM Go to last post
1 127

Please take a look and help me

So I know how you guys feel about certain training programs, but let me know what you think. Pros vs Cons and what I can change to make better. I'm easing my way back to deadlifts since I hurt my lower back. That's why I'm doing rack pulls but I drop the height little by little just to ensure my...

Mablacutt83‎, 04-19-2016 03:14 PM
04-28-2016, 05:43 AM Go to last post
13 4,555

Exclamation can I get big and ripped doing only pushups?

I cant go to the gym for now, so the only place I can workout is my room. I'm wondering if I can get big and ripped doing only pushups in my room like prison inmates

DoomedToFailure‎, 04-27-2016 02:26 PM
04-28-2016, 06:03 AM Go to last post
13 3,507

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
52 Pages
1 2 3 4 5 ... 52
04-28-2016, 06:06 AM Go to last post
1,533 511,397

Whats the best muscle building workout for the app SWORKIT?

The past couple months I have been looking at improving my lifestyle and shed the fat on my body and create toned muscle mass. I've been using SWORKIT for 3 months and really enjoy it a lot but I now I want to really put all my focus towards building muscle. My current weight 179.4 lbs (lost 10...

Steelsurge‎, 04-27-2016 07:42 PM
04-28-2016, 06:59 AM Go to last post
2 261

muscle hitting program

i work 8 to 9 hours daily and i am able to go to the gym to lift weight by night , and i hit muscles twice a week and i dont feel its right because i am very active at work , i am not giving enough rest to my muscles i think i should work every muscle once a week to gain more and recover what you...

Hakuchou‎, 04-27-2016 02:49 PM
04-28-2016, 07:28 AM Go to last post
3 186

Need help

So I'm new to the site not sure if this is how I go about this, but I'm needing some help. I've always been a skinnier guy even though I work out a lot or used to. I want to get back into it but I want to do it right. I've just never been able to pack on the lbs and bulk up. So any suggestions...

Harrjam1‎, 04-27-2016 08:55 PM
04-28-2016, 07:30 AM Go to last post
4 208

depression,hardcoreworkout,and sleep/napping

I've started this routine or schedule where I'm eating every 3 hours and I'm jogging in the morning and doing weights at night..thing is my sleep sometimes I can't go to sleep early and I go to sleep late or I'm tired as hell like for example my biological clock is krazy as hell right now, I been...

Poppa973‎, 04-28-2016 07:09 AM
04-28-2016, 07:36 AM Go to last post
1 131

Looking for some insight for selecting workouts at the gym

Hi all. I am 25 years old, 245-250 pounds, 6"2' and I do not know my BMI offhand. I have a gut, not ashamed to say it. I have also been taking some supplements called EVLUTION NUTRITION LeanMode since last Saturday and today is Wednesday. The past few weeks, I have been hitting the gym 5 days of...

Garret2727‎, 04-27-2016 07:40 PM
04-28-2016, 07:53 AM Go to last post
5 307

Living With God

Hi everybody, I am trying to live with God and workout and this is a hard journey. This is from a website. I'm following it. 5 good reasons to exercise: 1. To keep yourself healthy (as a good steward of the amazing resource God gave you to use and maintain) 2. To discipline yourself,...

kodyscott‎, 04-27-2016 10:32 AM
10 386

PPL - is that a good program?

Hi guys i found PPL program on King of the Gym site (sorry I can't post links) do you think it's good? it's called 4-5 Day Intermediate and Advanced Push/Pull/Legs Split Routine

NuclearPenguin‎, 04-27-2016 12:37 PM
04-28-2016, 08:51 AM Go to last post
12 363

Narcolepsy and Routines

This is going to be an off the wall topic but I wasn't sure where to post this. Anyone else out there suffer from it? I currently have to take 300mg Provigil daily in order to combat it, but I wanted to know how to design a workout that will improve my energy levels. Anyone have any tips for...

Leviathann‎, 07-24-2007 04:33 PM
04-28-2016, 09:09 AM Go to last post
23 5,384

My legs are to big compared to my upper body what do i do?

I dont have a picture but judging from the way i look in photos i can easily tell my thighs are just way to big for my upper body? This is really bothering me and i do not know what to do. Because i am worried that if i dont squat or dead lift anymore my other lifts with plateau from some reason i...

stewiegriff‎, 04-28-2016 09:14 AM
04-28-2016, 10:26 AM Go to last post
4 251

Started F5 today and have some questions

Hey guys, so I started F5 today and I wanted to let you guys know how it went. Workout A: Squats 3x5 (115lb) Bench 3x5 (115lb) Pendaly Rows 3x8 (80lb) Face Pulls 3x10 (42.5kg) Calf Raises 2x15 (90lbs)/ Tricep Pressdown 2x10 (47.5kg) These were my weights in which I completed the...

Gabrielt823‎, 04-26-2016 06:16 PM
04-28-2016, 11:12 AM Go to last post
11 414

Fat Guy trying to bulk up

Hello, I am 6 foot 2 and 210 pounds, I have never worked out before and I want to gain muscle mass, any recommendations. My arms are pretty skinny relative to my body and I have a lot of belly fat. Thanks

gymNoob2016‎, 04-28-2016 08:54 AM
04-28-2016, 11:22 AM Go to last post
5 169

ABS workout probs

I really seek a good full ABS workout plan, (upper/lower ab) , the harder it will be more better, because I really wanna get big ab muscles in the minimum of 2 month and I will work hard for it

Addrenaline‎, 04-28-2016 06:41 AM
04-28-2016, 11:33 AM Go to last post
3 724

Fierce 5 bench press stall

Hey all, Been running F5 for maybe 9 months now, and back in January, I couldn't complete 3 sets of 5 reps at 175lb for bench press. I reset my weight, and worked back up to 180lb, and I'm having the same problem again. I can't complete that last 1-2 reps of set 3 at 180lb. Any ideas?

NoSpeed‎, 04-26-2016 01:43 AM
04-28-2016, 12:18 PM Go to last post
24 801

Question Program with a lot of core excercises

Hi, I'm looking for a program i saw on here a while back. It was a program that focused on a lot of core and bodyweight excerises. The person who made the program was black, more than that i can't remember :P Thanks

rabagast‎, 04-28-2016 12:22 PM
04-28-2016, 12:31 PM Go to last post
1 205

after

stoppani shortcut to strength, madcow 5x5 or wendler 5/3/1?

clayboy_123‎, 04-28-2016 12:47 PM
04-28-2016, 12:47 PM Go to last post
0 150

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