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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 34,864

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
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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
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02-09-2017, 05:54 AM Go to last post
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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
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02-10-2017, 02:59 AM Go to last post
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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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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
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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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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
107 Pages
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Some say it's a lot easier to overtrain than you think it is. Others say it's a lot harder to overtrain than you think it is. How do I know if I should rest more or hit the weights more? Currently I do a 2 day split and rest 1-2 days a week.

themrddm‎, 01-21-2017 07:45 PM
01-23-2017, 04:29 PM Go to last post
8 453

upper/lower split question

Right now im going to switch from full body to fierce 5 upper/lower split. i was wondering, has anyone made good upper body muscle growth with this split? seems like good for strength, but lacks upper body?

letsallmakeit‎, 01-23-2017 10:42 AM
01-23-2017, 05:08 PM Go to last post
4 250

Bulking But maintaining Mileage

New to the forum. I'm a lean person. Just under 11 stone. I'm 5.11ft Training for something specific and i do a lot of running. Close to 20/25 miles a week. Gym 3 times a week. Hill sprints. 3 Mile, 5 mile and 8 mile runs. I've realised im actually losing more weight but theres hardley any fat...

Sacrred‎, 01-23-2017 12:58 PM
01-23-2017, 05:56 PM Go to last post
2 4,398

Lyles Generic Bulking Routine

How do you guys feel about this program? Does it have enough Chest volume? Can i add more chest work on upper days. It seems to be lagging delt work. And for arms just 2 sets for biceps and triceps. Well here it is Mon: Lower Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest) SLDL or leg...

rhouston713‎, 01-23-2017 05:27 PM
01-23-2017, 06:08 PM Go to last post
2 184

Question Choosing between all these 5x5 programs

I would say I am a "Novice" lifter at this point. Been reading quite a bit of material here on the site and realize that my best bet is to go with a 5x5 program. There seems to quite a few 5x5 programs on here (all of which are fairly similar). Do you guys have a recommendation or should I just...

CC268‎, 01-23-2017 12:05 PM
01-23-2017, 06:14 PM Go to last post
3 297

Question Full Body workout for novices with no Squats

My gym does not have a rack and I am a fan of squats but sadly I cannot do them, I only have a bench, plates and DB. Am I still gonna make good progress? This is the routine I created for that, is full body workout 3 days a week like strong lifts 5x5 style: Monday A Wednesday B Friday A ...

vicentejoa‎, 01-23-2017 02:27 PM
01-23-2017, 06:18 PM Go to last post
4 259

When doing a 3 day split how many sets per muscle group do u do?

To all the ppl who do these splits 5 questions Say u do chest/tri's Back/bi's legs/shoulders 1. How many sets per muscle group? 2. How many sets per workout total? 3. How long do u work out for? 4. How many excercises per muscle group? 5. And is it working for u?

mrk_bb‎, 10-15-2004 09:32 PM
01-23-2017, 06:38 PM Go to last post
11 5,344

Anybody got some advice?

Smile Any workout plan ideas for this? Hey guys! I'm wondering if anyone has ever heard of/done a workout plan that is tailored towards boxing. I've been a basketball player my entire life, ended after I graduated college last year, and I am thinking of taking up boxing. My question is, does...

Dljohnson0‎, 01-23-2017 07:16 PM
01-23-2017, 07:27 PM Go to last post
1 195

What do I do on rest days of ICF 5x5?

I'm currently tall and skinny (6 foot 2, 135 lbs) and today i started the ICF 5x5 plan. I have been on the buff dudes 12 week plans since I started weight lifting about 8 months ago. It was suggested to me to eat more and try a 3 day full body split, that's why I'm starting icf 5x5. I am just...

Musclegainerian‎, 01-23-2017 04:14 PM
01-23-2017, 09:04 PM Go to last post
7 279

Stronglifts 5x5 - Recommended Starting Weight Too Light!

Any of you have done Stronglifts 5x5 from a more Novice-Intermediate lifter...how did you determine your starting weight? The weights recommended by Strong Lifts (50% of 5 rep max) are just way too light. Seems a bit ridiculous. Could I start at say 70% of 5 rep max and be alright?

CC268‎, 01-23-2017 02:10 PM
01-23-2017, 09:08 PM Go to last post
7 387

Talking Arranging exercises for my custom workout

Hello I am new here and I would like to get some input on how to better arrange my weightlifting exercises. I am 29 and in pretty good shape. I have had moderate experience with weightlifting throughout the years but now I have decided to get serious about making gains and getting a better...

AlexanderVic‎, 01-23-2017 08:31 PM
01-23-2017, 09:22 PM Go to last post
3 175

Smile Is this a good workout schedule?

Monday: chest/bicep (heavy) Tuesday: back/tricep (heavy) Wednesday: legs Thursday: shoulder/bicep Friday: traps/tricep Saturday: chest/bicep (light) Sunday: back/tricep (light) Appreciate any feedback

LuisM123‎, 01-23-2017 03:06 PM
01-24-2017, 03:45 AM Go to last post
3 265

Quick question

Yo guys just a quick question. In the 4 weeks legs workout program below when it says max squat in the last week it means 3 sets of 1 rep of squat, is that right? Legs Week 1 Squat……………………………………………………….. 10-8-6 Leg Press......................................................10-10-10 Leg...

kourosh77‎, 01-24-2017 02:25 AM
01-24-2017, 06:37 AM Go to last post
1 168

Implementating 5/3/1

Im doing Fierce5 lu/lpp split and my lifts have stalled, purely because its summer and i cant be stuffed eating. So im thinking of implementing the 5/3/1 progression on all main lifts. Has anyone tried this and did it work? Im asking because Jim Wendler strictly said not to mess with his routine. ...

tommy4life‎, 01-20-2017 07:09 PM
01-24-2017, 07:05 AM Go to last post
13 572

Advice on my Cut/Bulking Goals

I wanted to know if what I had in mind is realistic (As in still capable of making good progress). I am currently 6'0 187lb, around 15% BF. I don't like the fact that I don't really look lean, and I can't see my abs without flexing anymore (I've been bulking for quite a while). I bodybuild to look...

Foxace36‎, 01-23-2017 02:14 PM
01-24-2017, 07:12 AM Go to last post
4 266

24 Year Old needing motivation

Goodmorning all, I started my weight loss journey last year in January of 16. I was working out based on the "Fierce 5" program I believe. In April I was promoted from a welding position to an office job at a desk. Went from high activity at work to low activity. Slowly my energy levels...

MChasteen‎, 01-24-2017 07:15 AM
01-24-2017, 07:22 AM Go to last post
1 168

Smile Can you do both high rep low weights and vise versa in one workout for over 1.5 hr?

Hi guys. I'm an 18 year old female who has been doing Bodypump for about 2 years (~55min group fitness class of high rep, low weights, to put into perceptive Highest weight I've ever reached was 30kg total for squat track, a little less than half my bodyweight). I've noticed some progress...

M964‎, 01-24-2017 02:09 AM
01-24-2017, 08:05 AM Go to last post
7 336

Beginner question - work inner thighs now, or wait til I'm intermediate?

Background: Total newbie, been on All Pro's for 2 months now, experiencing wild gains in strength and some measurable size, and loving every minute of it; 10 rep squat max started around 110, now its 155. Went to a friends gym and they had a leg adductor machine, the ones women can always be...

xamcro‎, 01-24-2017 07:54 AM
01-24-2017, 08:17 AM Go to last post
2 173

5x5 Beginner routine. (Need feedback)

Hey, I read quite abit and i decided to go with a 5x5, but before I start i'd like to have some feedback about my program. I took stuff from Reg park's beginne routine and some parts from elliot hulse. Here is the program: Workout A: Squats: (2xWU)5x5 Barbell Row: (2xWU)5x5 Overhead Press:...

wizardtvg‎, 01-24-2017 02:58 AM
01-24-2017, 08:18 AM Go to last post
2 258

Chest development with zero benching

Sup Working on a strength based program to be carried out from home, it's predominantly function based but with a bit of enhancement. I don't have a bench press and to be honest, never particularly suffered with my chest anyway and generally only benched once a fortnight when I was using a gym....

SJamZ‎, 01-24-2017 06:11 AM
01-24-2017, 10:00 AM Go to last post
6 4,100

Question Beginner: Body Beast, P90X, or Insanity?

Hey everyone! I'm somewhat new to the fitness world and am looking to gain mass to my body. I'm 18 years old, about 5'7, and weigh about 150 pounds. I do have some fatty love handles and a small gut as well, but nothing too serious. I'd classify my body shape as the dreaded "skinny fat." I already...

Syr107‎, 01-24-2017 09:40 AM
01-24-2017, 10:26 AM Go to last post
5 171

Exclamation Advise please!!!!

Hi I'm 20 years old male, I am 5'10 125 pounds. I no I am very light and I am working on eating to get enough food in but, I have a OK chest I don't look like I'm 125lbs but I feel like my shoulders are sunk in my arms are tiny and. I feel really small and I just want to bulk up and have big legs...

Aust1209‎, 01-24-2017 10:15 AM
01-24-2017, 10:28 AM Go to last post
2 156

push pull legs 5x5

i have always followed a push pull legs routine, but lately 5x5 workouts have caught my interest. was thinking about kinda mixing the two. ive never been an "ego" lifter, so how much weight im pushing doesnt concern me, just as long as im feeling the pump. that being said i will stick to my...

gwilacuz‎, 01-24-2017 05:23 AM
01-24-2017, 10:45 AM Go to last post
5 251

Comeback routine

Hi Guys, After taking a long layoff from the gym (over a year) I have finally started to get back into the swing of things. I'm currently way skinnier than I'd like so I'm doing a bulk without too much concern with the amount of excess fat gain - I've always been good at cutting it off when I...

megagaryrose‎, 01-24-2017 08:58 AM
01-24-2017, 12:18 PM Go to last post
5 232

Exclamation Need some advice.

Hello, so for starters I am new to this forum.. I figure Id join because every time I ever googled anything fitness related I was always directed here... Anyway..so I've recently been really trying to get in shape... I don't want to bulk up too much muscle at all. I just want to tone up....

Imalbert‎, 01-23-2017 11:20 PM
01-24-2017, 12:39 PM Go to last post
6 216

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