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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 12,817

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
16 Pages
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06-09-2015, 08:57 PM Go to last post
455 361,947

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 01:29 PM
91 Pages
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06-20-2015, 02:29 PM Go to last post
2,729 398,894

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 10:56 PM
12 Pages
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06-28-2015, 04:37 AM Go to last post
336 252,081

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
65 Pages
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1,922 274,467

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part V

Don't rep me for this thread, just continuing it since threads aren't allowed to go over 10k posts. ------------------------ Part 1:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part...

nightanole‎, 03-25-2014 11:32 AM
258 Pages
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7,737 571,108

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
68 Pages
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Today, 11:03 AM Go to last post
2,026 146,191

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 (Revision2) 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...

davisj3537‎, 01-21-2014 08:28 PM
169 Pages
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Today, 11:07 AM Go to last post
5,041 439,584

Can I reduce BF?

Goal is to get leaner I am planning on running everyday for 6-7 km, skip the gym for a month or two and doing mostly crunches. I hit the gym, but mostly bench press, pull ups and dead lifts, my diet is ****ty two, reason my bf is so high. I am 195 6ft5in cm and 110 kilos / 244 pounds Any...

Klasnic‎, 06-01-2015 01:04 PM
06-02-2015, 11:54 AM Go to last post
8 196

New Workout Routine

I have been lifting for 2 years now started with a homemade full body routine, then moved to SL 5x5. Since those two I have been doing Madcows 5x5 for over a year and love it. Had great success minus the patellar tendinitis (6 month setback) but that was my own fault. Anyways I want to change it...

spranks‎, 05-29-2015 06:58 AM
06-02-2015, 11:56 AM Go to last post
6 172

How is my training program?

Hey guys, I have built a training program and I have been training with it for about 3 months now. Recently some people told me that the program that I built is "too much" (shutting program and not enough rest for the muscles) What do you guys think? (Sorry for the bad English) (I am training...

makor22‎, 05-30-2015 12:50 PM
06-02-2015, 12:46 PM Go to last post
15 5,588

Starting from the VERY beginning...

Here's the long and short: I know HOW to work out, but i need a program that I can stick too that includes nutrition. I have approx 45 every day to work out. BUT, i am starting from the GROUND. I can't do push-ups. I am WEAK. I can do weights, have membership to a gym, and I'm ready to GO. I need...

edenkestral‎, 06-02-2015 01:07 PM
06-02-2015, 01:07 PM Go to last post
0 68

What's a good push/pull/legs routine

Can someone give me a good push/pull/legs routine. I have heard a lot of good things about this routine and would like a already made routine that people have followed. Also, I don't have access to machine and only have barbells and dumbbells. I also don't deadlift.

BigZee60‎, 06-02-2015 11:27 AM
06-02-2015, 01:25 PM Go to last post
8 149

Question combining strength and hypo?

Hi All I am just wondering if its a good idea to combine heavy strength training and isolation muscle building excersizes in my program An example of this is my chest day: 5 sets of 5 reps Flat Bench Press 4 sets of 10 reps incline db press with drop set on the last set 2 sets of 10 reps...

Jonah1122‎, 06-02-2015 05:58 AM
06-02-2015, 01:31 PM Go to last post
7 187

Plateauing with P/P/L. What next?

Been using Coolcicada's PPL routine for a while now. Starting to hit some plateaus, mostly with chest. What should I switch to? Stay with a PPL format and just switch up my lifts, or go somewhere completely different? Right now I'm P/P/L/P/P during the week. Just one day of legs with...

cpro1405‎, 06-02-2015 06:58 AM
06-02-2015, 02:30 PM Go to last post
7 187

1 workout...6 days rest?? Are you kidding me!!??

How long do your muscles actually need to rest? Why do all these programs online have so much damn rest? I see all these programs where you only lift every other day...and not even the same muscle...so in the end you only work out each muscle like once a week...once a week? 4 times a month??...

StubbornBilly‎, 06-01-2015 07:53 PM
06-02-2015, 03:12 PM Go to last post
5 310

Solid Arm Workout

This is one of my favorite workouts for arms. Tricep Rope Pushdowns 3sets 10-15 reps Seated Two Arm Dumbbell Tricep Extensions 3sets 6-10 reps Tricep Dips 3 sets BB Preacher Curls 3 sets 6-12 reps Incline DB Curls 3 sets 6-10 Overhead Cable Curls 3 sets 10-15 reps (Drop set 1st set)

henmaniac87‎, 05-31-2015 12:56 PM
06-02-2015, 03:37 PM Go to last post
7 5,935

Strength Training with Chains

A AM 1-2 mile walk/run fasted OHP 2x5, 1x5+ Squat 2x5, 1x5+ In between AM 1-2 mile walk/run fasted B AM 1-2 mile walk/run fasted

SolemnOstrich‎, 06-01-2015 08:24 PM
06-02-2015, 04:52 PM Go to last post
5 122

Need some advice for year long training.

I'll just break it down and keep it simple. I'm getting deployed soon, but for security reasons I won't go into detail. I want to achieve a certain look, body, etc. during this deployment. I'm 6'1" and weigh around 150. I know, I'm a bean pole. But what I'm wanting to achieve is not only being...

ohgees‎, 06-02-2015 04:49 PM
06-02-2015, 05:01 PM Go to last post
1 3,449

Need help with oblique routine

This is what I have for my oblique routine: side plank, alternating heel touches, side plank with hip raises, oblique side jack knife I repeat that three times and it takes about thirty minutes. My first goal is sports performance, running, then physique. I know this is not a running site, but...

Xc1tf‎, 06-02-2015 02:59 PM
06-02-2015, 05:11 PM Go to last post
3 3,312

Is this too much

Hi, I am somewhat athletic but overweight, I am 6'0". 240 I have been lifting everyday and doing insanity in the afternoon. I take preworkout before insanity because by the time I get to it I'm pretty tired. I have been eating 1700 calories a day or less. My goal is to lose 60 pounds. I feel tired...

Nicklax98‎, 06-02-2015 03:52 PM
06-02-2015, 05:34 PM Go to last post
2 3,439

What do you think of this workout routine?

Hey! I've been doing PPL/rest/PPL for the last 5 months. Since i am only 15 and i have a very short recovery time it fitted me very good. But i got boored of it and it doesnt allow my arms to really grow. I need supersets bic/tris for them to grow. In this split there are 2 leg/arm days and only 1...

Cruceuz‎, 06-02-2015 09:32 PM
06-02-2015, 09:32 PM Go to last post
0 86

Rate this modified PPL

Push: Bench - 3x5 OHP - 3x5 flat/incline db press - 3x8 side lateral raise - 3x8-12 overhead tricep extension - 3x8-12 bb shrug 2x12-15 Pull: Deadlift - 1x3-5

kurse196‎, 06-02-2015 07:58 PM
06-02-2015, 09:42 PM Go to last post
4 5,463

Should natural body builders take advice from huge elite pro guys?

I've read that huge elite professional body builders work out quite differently compared to natural body builders. In regards to there workouts , number of reps , recovery periods , number of work outs per week (or even per day) , amount of time at high intensity etc. Should natural body...

AndyAir‎, 06-02-2015 05:38 PM
06-02-2015, 10:18 PM Go to last post
10 209

Broken meniscus

Hi guys! Few months ago I broke my right external meniscus while snowboarding and I need suture. I'm getting surgery next week. The doctor told me that I won't be able to stand on my right leg for about a month. I was wondering if you guys have any suggestion about any workout in which I can use a...

Ckubrak‎, 05-26-2015 02:06 PM
4 154

will i gain or lose weight?

i have just started a new job as a ramp agent for delta airlines and i work 5 days a week about 9 hours on those days. a lot of the work we do consists of walking, picking up heavy bags, and what not. i workout in the gym 4 days a week. i change my routine every 4-6 weeks. i just started a program...

Treydelaney95‎, 06-02-2015 11:01 PM
06-02-2015, 11:01 PM Go to last post
0 88

How much of burned calories is actually fat?

I am trying to predict how long it will take me to get down to 10%. I have never reached 10% before and don't know if these are fair assumptions...can somebody please help me out? I am a 26 year old male, 5"11', about 180lbs and 18% body fat. I calculated my daily caloric requirements online...

StubbornBilly‎, 06-02-2015 07:22 PM
06-02-2015, 11:17 PM Go to last post
4 147

4 day Texas Method

So i am using the 4 days Texas Method template with the lat and upper body work on lower/pull days so it is like: upper Bench triceps shoulders maybe biceps Lower Squats

lukaWanaBBIg‎, 06-01-2015 12:31 AM
06-02-2015, 11:39 PM Go to last post
3 251

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
51 Pages
1 2 3 4 5 ... 51
06-02-2015, 11:43 PM Go to last post
1,528 489,679

How's my Upper/Lower Split?

Monday 4x6 Bench Press 4x6 Pendlay Rows 3x8 Military Press 3x8 Pull Ups 2x10 EZ Curls 2x10 Skull Crushers 2x12 Laterals Tuesday

yanks09‎, 06-02-2015 12:02 PM
06-02-2015, 11:58 PM Go to last post
7 182

upper/lower or P.H.A.T style training?

I have been training 2 and a half years now so gains are very slow, i havent much size anyway i find it hard to gain hard solid mass but i keep striving for it. At the moment i follow a upper/lower strength monday and tuesday then wednesday thursday friday shoulders/back,legs,chest/arms sets and...

BMC171‎, 06-02-2015 01:24 PM
06-03-2015, 12:01 AM Go to last post
1 157

Dumbbell Only home workout

Hi guys, I am 22 years old 180lbs with some sets of dumbbells and a work bench at home. Could anybody give me some tips as to what exercises I should do on which days and frequency of workout Also ammount of sets / reps. My main goal is too gain mass / and loose body fat.

PaulToOpen‎, 06-03-2015 03:40 AM
06-03-2015, 03:40 AM Go to last post
0 146

Shoulder Specialization/ Am I Overtraining?

Hey guys, I was wondering if you could give me some pointers and look over my workout routine/split, see if I'm maybe overdoing it a bit or if it's okay. My main goal is to prioritize shoulders so they get a chance to catch up to my chest and back. I've also been getting comments of how my arms...

Jestincase‎, 06-03-2015 02:04 AM
06-03-2015, 03:57 AM Go to last post
1 84

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