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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 23,978

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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03-29-2016, 10:39 AM Go to last post
544 531,079

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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04-19-2016, 12:44 PM 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
72 Pages
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2,149 404,932

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
116 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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Routine Critique Please

Male/21/175 I'm lifting 6days/week with 1 day rest. Anything I should take away/add to my current routine (Also is it better to do day A before day B or vise versa). Thanks! Day A: Bench Press 5x5

Mike10101‎, 04-04-2016 04:29 PM
04-04-2016, 04:29 PM Go to last post
0 118

Talking From Legs Push Pull... to a new split. Help needed!

As the tittle says wanna change my split guys... Was thinking bout this Legs Chest Traps Back Shoulders/arms Off Repeat

EzTeBaN‎, 04-04-2016 11:58 AM
6 285

Angry What is the best workout plan? 5'2, 130lb gurl.

Ive been lurking for a while and this is my first post. Im 5'2 female and 130 pounds. I want to lose fat and get toned. Where do i start? I like going to the gym, but i hate going with no plan in mind. I want to be able to measure my progress. How do you measure body fat %, etc. Are you able...

nutellaaa‎, 04-04-2016 04:31 PM
04-04-2016, 04:54 PM Go to last post
2 167

Symmetry advice and building leg mass

I have two questions, one being more specific than the other and it's quite a lot to ask so bear with me... 1)For symmetry, what is recommended when one side of the body is a bit weaker/smaller than the other? Most noticeably my biceps, calf, quead, and trap on my left side are weaker and...

sclaxton06‎, 04-04-2016 11:45 AM
04-04-2016, 05:31 PM Go to last post
1 190

How often to work each body part per week?

Hi all, I'm 58 years old and worked out off and on since I'm 13 years old. I've been consistent for the last 6 months and my question is how often do you train each body part per week? I currently train 3 days on and 1 day off. Hitting each body part 2 times per week. Most of the magazines and...

Pumpiron7‎, 04-04-2016 08:35 AM
04-04-2016, 08:28 PM Go to last post
12 356

Routine crtique?

22M, 6'0, 175 lbs. Lifted for 4 years because I enjoyed it, but started to take it more seriously about 8 months ago. Recently I decided to try to achieve the 1000 lbs Bench/Squat/Deadlift this year. Currently I'm at 185 Bench, 275 Squat, 315 Deadlift. Right now I'm doing the routine below. Wed...

idkididk‎, 04-04-2016 03:19 PM
04-04-2016, 09:35 PM Go to last post
5 240

Lightbulb The Immediate Mini Workout

Okay. So, right now I have only a pair of 20lb dumb bells. What exercises should I do, to maximize the 20lb dumb bells. Taz

TAzzMANIan66‎, 04-04-2016 09:42 PM
04-04-2016, 09:42 PM Go to last post
0 94

what to do after 5x5?

i did 5x5 for 6 months and i just dont see the changes i wanted to see. i dont feel like it was enough. What should i do instead or what can i do on top if on the days i wouldnt do anythign while on 5x5?

imbadatthis‎, 04-04-2016 04:40 PM
04-04-2016, 09:48 PM Go to last post
5 279

Choosing the right path transitioning into a cut

I'm sure this has been addressed before, and I did do a search, but I couldn't find anything specific to my question. I've been running stronglifts since December 21st, and done pretty well. I'm currently sitting around 6'3, 225ishlbs depending on the day. My last working sets on all my lifts...

Finick‎, 04-03-2016 11:26 PM
04-04-2016, 10:00 PM Go to last post
2 213

my routine help please

i am a 25 year old male i have been weight training now coming up on a year (started last summer) recently i started a new routine. Day 1: Chest/Back Day 2: Legs Day 3:Arms/Shoulders Day 4: Rest rinse and repeat so i am in the gym 6 out of every 7 days with one day off in the middle of the...

deathsway‎, 04-04-2016 03:48 PM
04-04-2016, 10:40 PM Go to last post
5 222

Anyone have experience with Easy Strength, Power To The People &Tactical Barbell 1&2?

If so, mind comparing them and which do you recommend? Also, how does Ross Enamait compare to the other 3?

FlacoPapo‎, 04-02-2016 01:52 PM
04-04-2016, 10:47 PM Go to last post
12 487

Smile Workout program(am I doing something wrong?)

Hello guys, how are you? I want to ask a very important question about me. I have been going to gym last 2 weeks. before start to gym, I spend two weeks to watch all the workout videos, and read articles. I do lifting 4 times a week. when I go to gym, I hit the sauna 3-4 mins to warm up. After a...

HelloFromTurkey‎, 04-04-2016 10:36 PM
04-04-2016, 11:27 PM Go to last post
1 140

Cardio or Strength for Fat Loss in Women - (if you have high muscle density)

I'm on a low carb diet for 2 months and I lost 4.5kg. (with a decrease of 5kg fat) I used to do strength/weight training but I started interval training on treadmill. (5 days, 60 min) (My leg muscles are strong and I'd like to have leaner legs. Also, I have read that If you have loose skin, you...

cigdm‎, 04-04-2016 10:08 PM
04-05-2016, 12:09 AM Go to last post
3 228

Thumbs up My workout Program (upper body portion)-need help

Hey everyone, im fairly new to training and ive decided to use an upper/lower body split, and im needing help on the upperbody phase, any advice would be greatly appriciated My upper body training program: Weighted Pull Ups Incline Bench Flat Bench Millitary Press, Dumbells Tricep...

ZacMac21‎, 04-04-2016 09:59 PM
04-05-2016, 12:14 AM Go to last post
2 218

need help, 6'1 220 pounds - need routine

hi everyone I will post pics when I get home. Right now I am chubby and no muscle, have decent size at 220 6'1 and mid to late 20's age. I am extremely out of shape, if I run 2 laps I become tired and my shins lock up. Also lots of people tell me I'm fat. ->I am not looking to lose weight and...

SunWu‎, 04-05-2016 12:21 AM
04-05-2016, 01:06 AM Go to last post
3 163

Good body split program

I have been training for 10 months on a 3 full day routine and want to move now to a body split, what's a good one I can use? Is this a good split: Monday - Chest and Biceps Tuesday - Shoulders and Triceps Wednesday - Legs and Abs Thursday - Back and Biceps Friday - Chest and Triceps...

tomlee8188‎, 04-05-2016 02:26 AM
04-05-2016, 02:59 AM Go to last post
3 172

3 Days a Week Program

Hello, I'm new to the site and would like some advice on a good 3 day a week lifting program. Because I can only do 3 days a week, I've been doing the same routine each day, which is an overall body workout. Here is my current routine: Bench 2x10 (Currently at 165lbs) Leg Press 3x8 (290lbs)...

utahman27‎, 04-04-2016 10:41 AM
04-05-2016, 05:18 AM Go to last post
4 282

Need Opinion On My Routine

Only been going gym 3 months so I'm sure it needs work. All excersizes are done in 3 sets of 12. When I need to up the weight, I start at 3 sets of 12, 10 & 8 and gradually increase. Day 1 - Chest Triceps and Abs: Bench Press Inclince Press (using machne) V Bar Pulldown Cable Pullover...

Parkthebus‎, 04-04-2016 01:01 PM
04-05-2016, 05:24 AM Go to last post
14 400

phraks greyskull variant

hello guys, i am doing http://i.stack.imgur.com/OUcEY.png but i see there are only a total of 3 exercises per day. and was wondering what your opinion would be too add some ab workout at the end of each workout?(just thinking one exercise x 3 sets). also would it be too taxing too add one more...

jonathansenning‎, 04-03-2016 11:56 AM
04-05-2016, 05:24 AM Go to last post
3 296

I think I am officially confused...........

Let me start by saying my primary focus is not to be able to bench 500lbs or squat 750lbs. I do not care how physically strong I am. My main goal is to bulk up. Lean muscle mass. Ripped muscles. Not the guy who cannot wipe his own arse big. But well defined traps, pecs, abs, etc. Alright about...

KGonzo23‎, 04-04-2016 06:16 PM
04-05-2016, 05:25 AM Go to last post
10 345

Wants to gain weight ..

HI, currently I am 147 pounds and want to increase my weight. My current diet plan is : Morning: protien shake (1 scoop on serious mass with soy milk with a banana) and slice of whole meal bread with 1 tsp peanut butter Lunch: chicken 200gms+sweetpotato(150gms aprox)+veggie(100gms) ...

TKB001‎, 04-04-2016 05:44 PM
04-05-2016, 07:07 AM Go to last post
5 242

Help with workout program

Hey all! Just got back into the gym after a number of years away. Had a couple knee surgeries and gave up for awhile. Back in and just getting over the initial week of delayed onset soreness and ready to get right into her. I am on a "cut" or at least just eating for weight loss. Modelled my...

mikehendrycks‎, 04-05-2016 06:43 AM
04-05-2016, 07:08 AM Go to last post
1 101

Stuck & Lost

Long story short, Been lifting for around a year id say? Really dirty bulking honestly, would go maybe twice or 3 times a week. Really wanna cut and get rid of this fat. I feel like through out the whole year, i haven't really been getting that strong as many others have, and i plan on doing this...

Monkeymachine‎, 04-04-2016 01:57 PM
04-05-2016, 07:13 AM Go to last post
3 244

Thumbs up need help with the program who would be right for me?

Hello everyone! I have been workout for like 6 months now, Iam 16 years old and i train for mass, the gym schedule i follow now is, monday:Chest/tricpes/shoulders tuesday:back/biceps wednesday:legs thursday:Chest/tricpes/shoulders friday:rest saturday:back/biceps

Oliverbjork‎, 04-04-2016 11:21 AM
04-05-2016, 07:21 AM Go to last post
2 178

Help picking routine

I need help coming up with a routine. I have only 2 days available per week (Saturday and sunday) due to work. Im a lorry driver working away Monday to Friday. I know full body is more than likely the best way to go, however, would I be better off doing 1 day focusing on upper body and the 2nd...

SN4D0N1987‎, 04-05-2016 03:55 AM
04-05-2016, 08:50 AM Go to last post
1 139

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