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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 28,963

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
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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 11:51 AM
20 Pages
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09-14-2016, 03:51 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 01:07 PM
77 Pages
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2,290 449,510

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 06:27 PM
9 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 07:53 AM
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Question is this a good program for hypertrophy?

Hey guys, so I'm new to this forum (although I've been looking at old threads for weeks now) and i finally decided to sign up and get fully involved. Anyways I have just started working out again after taking about a year off (from working out in my school's gym) and am so frustrated trying to find...

rudumbdawg‎, 08-27-2016 01:55 PM
08-27-2016, 05:19 PM Go to last post
16 536

Question New Dad: Looking for help with free weight / no weight exercise plan.

Hi there, So long story short I recently became a stay at home dad. I'm not hugely unfit as I kept in reasonably good health (at the upper range of BMI) but in my prime I was extremely fit. I have run into a bit of a dilemma. I own some dumbells; a swiss ball and I convinced myself that I could...

Ignoscant‎, 08-27-2016 05:14 AM
08-27-2016, 05:53 PM Go to last post
4 238

Honest Question

Hi, I'm an army vet whos been out for 10 years and out of shape now. I also have a bum knee, it barely works for walking. So my question is, what can i do to help strengthen my legs, without causing more harm? I can walk for a bit, i can't run or jog. And putting to much weight on my leg...

Dukennedles‎, 08-27-2016 10:59 AM
08-27-2016, 08:34 PM Go to last post
11 420

Critique my routine

Monday: Biceps and abs Barbell Curls 5 sets of 10 Leg Raises 3 sets of 50 reps Dumbell Curls 3 sets of 10 Sit ups 3 sets of 50 reps Cable curls 3 sets of 8-10 reps hanging leg raises 4 sets of 10 Preacher curl 3 sets of 8-12 Cable crunches 4 sets of 15 Concentration curl 3 sets of 15-20...

Bulkyyy‎, 08-27-2016 07:57 PM
08-27-2016, 09:32 PM Go to last post
10 333

17 Year Old Workout + Using Hemp Protein [Tell me what you think]

Hi, first of all so happy to have joined this community! So I'm 17 and I weigh around 120 lbs and am 5,8 feet. That's around 55kg and 1 meter '80cm in the other metrics! I started out with weight lifting at the gym and did that for 1 month.

Lense33‎, 08-27-2016 12:22 PM
08-28-2016, 01:36 AM Go to last post
6 282

Cool Good HIIT Workout Program

Hey, everyone, I've been in a good workout routine for a while now and wanted to add HIIT to my training. What are some good workout programs to go along with weightlifting? I'm looking for one that is 3x per week. I've read about the 21 Day Metashred, but $100 is a good bit to drop on a...

chaseman210‎, 08-28-2016 06:22 AM
08-28-2016, 06:34 AM Go to last post
2 150

Help out a bro who is literally unable to lift

So I just started at a military college and I'm not allowed to use the gym until next semester... However there is a park right next to the school with dip bars and pull up bars. Could I get any bigger by doing calisthenics or will I just be wasting my time? 5' 10" 189 lbs 15% body fat

bigbuttsforlyfe‎, 08-27-2016 02:21 PM
08-28-2016, 06:44 AM Go to last post
9 316

This One Dumbbell Workout Opinion

Hi, I'm 17 and 120 lbs and wanna pack on some muscles. I already did but I heard I got get a lot better results with another routine, and that my current workout could lead to imbalances in the future. I have one dumbbell of 16 pounds and can't go gym currently. so I was wondering if the...

Lense33‎, 08-28-2016 01:48 AM
08-28-2016, 07:03 AM Go to last post
2 187

When should you begin to think that you're genetically made to get big via high reps

there are ppl I know that cannot put on size by doing heavy weights an d low rep ranges (1-7). They become strong but after a while their frame just plateaus and they remain the same visually. At what point in your training should you start to see and wonder if your body genetically is built to get...

WutangFlex732‎, 08-27-2016 10:42 PM
08-28-2016, 09:13 AM Go to last post
7 446

Full Body Training (Rate)

Full Body Routine Hypertrophy Training Incline Bench 3x10 BB Rows 3x10 Cable Crossover with Lat Pull-downs 3x12 Dumbbell Press 3x10 Incline Curl with Skull-crushers 3x12 Squats 3x10 Leg Extensions with Seated Leg Curl 3x12 Seated Calf Raises 3x20

erodotoual‎, 08-28-2016 05:16 AM
08-28-2016, 11:36 AM Go to last post
3 285

Unhappy 6 day training split

I cutently train 6 days a week and i would like to continue to train 6 days and sunday be the rest monday :chest/tricep Tuesday:Back Bicep Wednesday: legs /shoulder And then I repeat the same again on thursday friday and saturday I would like to know a good training split and also want to...

iamdrockstar‎, 08-28-2016 09:58 AM
08-28-2016, 11:52 AM Go to last post
3 190

Any suggestions....

So began back in March 2015. Starting weight was 282. Took alittle over a year but managed to drop to 198 was the lightest recorded. Oddly enough I felt as though while I was cutting I was getting stronger. My lifts where steadily increasing daily and each session. Once I got to my lowest I felt...

KGonzo23‎, 08-28-2016 09:35 AM
08-28-2016, 11:53 AM Go to last post
2 127

5 days of training what program

Hello, So I train 5 days a week because i like it and i have to much energy after my office job (mon until friday). and i now used a 3 split for around 6-8 weeks. but i dont really know its a good schedule for me. I feel that when i train my chest, i feel it for the next day very well, and...

killer2120‎, 08-27-2016 05:45 AM
08-28-2016, 12:16 PM Go to last post
8 316

Squatting everyday?

I'm doing a project for school on the the driving question of: Does squatting everyday have an efficacy on strength or is it detrimental to strength due neural fatigue? And wondering if I could get any thoughts/data/numbers of anybody who has tried squatting everyday over a 4-6 week period or if...

hill17684HD‎, 08-27-2016 11:01 PM
08-28-2016, 01:08 PM Go to last post
7 532

Is Fierce 5 a good routine for a beginner?

Just as the title says haha, i'm a beginner and thinking about doing the Fierce 5 routine. Anyone think this is a good routine for a beginner who is just starting out?

JensenPearce‎, 08-28-2016 12:39 PM
08-28-2016, 01:56 PM Go to last post
4 253

Lower back problems bringing my workout down

Hi guys, I've just finished a degree and been back training hard now I have plenty of free time. However working at a desk and in front of a computer for 7 days a week for 10 months for 3 years has done my lower back no favours. I have a pain noticable when bending forward or backward in the...

hcabret‎, 08-28-2016 11:54 AM
08-28-2016, 03:45 PM Go to last post
2 176

Exclamation someone help me out with finding a program?

so im kind of new to bodybuilding but i wanna build a lot of mass, i have protien, creatine, dumbells, a bench, and just bought healthy food. I'm new to this but i just recoverd from a broken knee and wrist. I'm pretty fit i work in construction so I'm always active but I'm not big at all i would...

sparkyrider‎, 08-27-2016 05:39 PM
08-28-2016, 05:00 PM Go to last post
3 303

Unique problem - In great shape, but cannot build upper body muscle.

Hi! I'm new to the forum, and literally just made an account to ask this question. I'm a guy who has always been on the scrawny side. That's not to say I don't exercise. I am a bike messenger who works 30-40 hours a week, basically doing straight cardio the entire time. On top of that, I'm riding...

sonofbeef‎, 08-28-2016 03:21 PM
08-28-2016, 06:57 PM Go to last post
4 301

Cleaning your house as cardio?

Could house cleaning be a from of cardio? I'm anal about a clean house and want to start sweeping, mopping, vacuuming, wiping down etc two times a week, plus some occasional yard work on the weekends. Two birds one stone?

Wendal‎, 08-28-2016 03:29 PM
08-28-2016, 07:05 PM Go to last post
5 227

Looking for new routine, 4-day split? Help appreciated

I'm looking for a new routine. I've made one based on what I took off of this website. It's a 4-day split and it looks like this: Don't know a lot about making a routine! I thought a 4-day split targets 2 completely different muscle groups every mon,tues,thurs,fri and not repeat like the one I...

kintakashi‎, 08-27-2016 02:16 PM
08-28-2016, 09:15 PM Go to last post
10 407

Texas Method with more back work. Opinions wanted

I want to share with you my Texas Method Variation. It has more back work and no Power Cleans. My problems with the original: There's not enough pulling for optimal shoulder health and back development, not enough deadlift work in comparison to squats and as a non athlete, I personally don't...

BrainsOverGains‎, 08-28-2016 02:49 AM
08-28-2016, 10:11 PM Go to last post
4 294

Advice on DB Shoulder Workout

5 sets DB Military Press 5 sets DB Upright rows 3-5 sets Lateral raises 3-5 sets Front raises

SportsDumbbell‎, 08-28-2016 07:16 AM
08-28-2016, 10:30 PM Go to last post
2 272

Post Hi, I'm looking for advice;

Hi, I am interesting in being lean and having some strength increases too. I need to do pull ups for my back and arms, leg raises for my stomach, push ups for my chest and arms, running for my legs and lower body fat in general, I also have a punching bag for cardio as well. Now I was...

HealthyFish‎, 08-28-2016 05:21 PM
08-28-2016, 10:51 PM Go to last post
2 271

I'm tired of being skinny (Serious please read)

Before I start off I need to clarify somethings. I thought this may be the best place to post a post like this. I am new and tried looking at the other pages on the main site but they used terms I have never heard of. Also I am a teenager but I dunno if i should've posted on the teenager board. ...

austinftp‎, 08-28-2016 09:53 PM
08-28-2016, 11:03 PM Go to last post
1 243

WTH is Concurrent Training???

I've been watching some of AlphaDestiny's youtube videos lately. He is a strong advocate of Concurrent Periodization aka, Concurrent Training. He encourages full body training 2-4 times a week utilizing concurrent periodization. I have no idea what that is and I'm not willing to spend $47 to buy...

shgadwa‎, 08-28-2016 09:11 PM
08-29-2016, 12:52 AM Go to last post
4 301

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