Forum: Workout Programs

What workout is best for your goal?

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Post your workout journals online so others can see what you are doing and follow your progress!

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The 5/3/1 Method

Darthdingo

Today, 05:23 AM

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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Poll Your favourite Olympic...

BG5150

07-11-2022, 10:26 AM

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Sticky: AllPro: A Simple Beginner's Routine part VII Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part... nightanole‎, 11-07-2020 06:13 AM 29 Pages • 1 2 3 4 5 ... 29	Last Post By NAREKjAN View Profile View Forum Posts 08-04-2022, 10:57 PM	851	362,851
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 25 Pages • 1 2 3 4 5 ... 25	Last Post By TeeENGEE View Profile View Forum Posts 08-04-2022, 12:08 PM	746	990,221
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 103 Pages • 1 2 3 4 5 ... 103	Last Post By 2020Wellness View Profile View Forum Posts Visit Homepage 08-02-2022, 05:12 AM	3,087	1,422,862
Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22 Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your... ForumNature‎, 02-13-2022 12:55 PM	Last Post By ForumNature View Profile View Forum Posts 02-13-2022, 12:55 PM	0	6,598
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 24 Pages • 1 2 3 4 5 ... 24	Last Post By joewattie View Profile View Forum Posts Visit Homepage 12-28-2021, 03:35 AM	697	1,553,362
Sticky: Training for STRENGTH vs. SIZE MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not... SuffolkPunch‎, 03-09-2018 06:00 AM 3 Pages • 1 2 3	Last Post By DayChallenger View Profile View Forum Posts 03-17-2021, 07:01 PM	84	444,916
Sticky: Am I overtraining? In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while... ironwill2008‎, 11-21-2018 07:29 AM	Last Post By ironwill2008 View Profile View Forum Posts 11-21-2018, 07:29 AM	0	61,457
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	Last Post By davisj3537 View Profile View Forum Posts 04-19-2016, 12:44 PM	10,927	3,185,897

Stronglifts 5x5, for my specific circumstances...? Hi all, sorry for the beginner questions…. I am considering stronglifts 5x5 because I like its simple structure and I already undertake some muscle endurance/cardio activities (outlined below). But I want to be sure that I am not starting something completely wrong for my circumstances, and I... BobWindowsill‎, Today 02:40 AM	Last Post By air2fakie View Profile View Forum Posts Today, 06:00 AM	2	117
Is Arnold's extreme volume program worth it? It's basically Chest, Back, Legs Arms & Shoulders Chest, Back, Legs Arms & Shoulders difardifar‎, Yesterday 01:58 PM	Last Post By SuffolkPunch View Profile View Forum Posts Yesterday, 10:34 PM	12	280
10 months of training but not much progress Hi, I've been working out consistently for 10 months 3-4 days a week (day after the other). for the first month I did a full body workout then started stronglifts 5x5 for 3 months and gained strength but did not get any bigger so I switched to another program that I've been following for the... msa7d‎, 08-09-2022 12:05 PM	Last Post By RapidFail View Profile View Forum Posts Yesterday, 06:56 PM	19	461
My workout program I'm a newbie in the gym, i wanted to go gym for 2 years, i'm gonna put my weekly workout program so y'all can say if it's a good program or no, i want a aesthetic body, i will take any good advices that i see, also sorry for my bad english i speak french lol Monday (Chest and back) Peck deck... 7Maxz‎, 08-09-2022 10:50 AM	Last Post By 7Maxz View Profile View Forum Posts Yesterday, 12:39 PM	4	234
I'm going to do Rich Piana's 8 Hour Arm Workout WHAT IS IT? Every half hour, perform 4 supersets. Alternate between superset A & B every hour. After every Supserset B, drink one scoop protein shake, and eat one banana. Continue for a total of 8 hours, 64 sets of supersets, 200 g protein, 8 bananas. WHAT ARE THE SUPERSETS? Superset A... Camarija‎, 08-05-2022 06:21 AM 2 Pages • 1 2	Last Post By EliKoehn View Profile View Forum Posts Yesterday, 10:43 AM	33	1,537
Madcow Advanced Routine programming Hello, I would like to start a new Madcows routine - the advanced one beacuse I have good experiences with the internediate version. There is a spreadsheet on the liftvault.com My question is - Do I understand correct that after 9 weeks Im going to add just 2,5kg to my 1RMs? And by the... Ivan091‎, 08-09-2022 10:51 AM	Last Post By Ivan091 View Profile View Forum Posts Yesterday, 10:15 AM	3	233
Jaw gains How can i get a define and aesthetic jaw ? 7Maxz‎, Yesterday 06:08 AM	Last Post By 7Maxz View Profile View Forum Posts Yesterday, 06:08 AM	0	114
Beginner seeking advice Hello forum. I'm 5'11 and 80kg male, average build, bit chubby stomach. I want to start taking gym seriously and try to get ripped basically. I tried to read some of the beginner tutorial posts here and couldn't understand anything. They use names of exercises I've never heard of and a lot of... OhHiImThatGuy‎, 08-09-2022 11:13 PM	Last Post By SuffolkPunch View Profile View Forum Posts 08-09-2022, 11:20 PM	1	146
How many reps should I do for these beginner exercises? I am very weak through years of sitting around without proper exercise. I want to start doing V-ups, bicycles, pull ups (negatives as I am too weak atm for proper pull ups), wide push ups and kettlebell squats. I can do all of these at home. I can add in others later but I have started with these... reasonabled0ubt‎, 08-08-2022 02:36 PM	Last Post By jaxqen View Profile View Forum Posts 08-08-2022, 11:47 PM	2	251
How does this place feel about Reddit’s PPL routine? I’m new to this place, thought I’d come here to find more resources about bodybuilding, fitness and whatever. How does this place feel about Reddit’s PPL routine? Any opinion? Good or bad? Is there a better option in the way of a PPL routine or just general bodybuilding? Any places in particular on... afterbluegreen‎, 07-12-2022 12:35 AM	Last Post By veggie530 View Profile View Forum Posts 08-08-2022, 01:27 PM	10	1,425
Need the Right Program I've been lifting for awhile but feel like I've never done things right since I haven't seen great results. There is a lot to blame and diet was one of them but I've never been on a proven program and had to modified ones to work with my equipment. In the past I'd either over train, not following... pasty64‎, 08-07-2022 02:47 PM	Last Post By air2fakie View Profile View Forum Posts 08-08-2022, 10:34 AM	4	404
FREE 8 week power building programme Hey guys, recently opened a gym and want to give out the best programming for building strength and muscle. Would love to give it out to some people for free and get their reviews on it. PatrickWalsh‎, 08-07-2022 03:10 PM	Last Post By PatrickWalsh View Profile View Forum Posts 08-07-2022, 03:25 PM	2	225
How do you get really defined pecs while lean? You know the pecs I'm talking about. Super defined under shadow in any lighting, the roll over on the bottom. I've been working on my pecs for a few months now. I'm seeing some acceptable gains but perhaps there is a quicker way. I'm 6'0, 180 lbs. I work chest every monday, wed, and fri. It USUALLY... BigChuck888‎, 08-06-2022 10:20 AM	Last Post By TAWS6 View Profile View Forum Posts 08-07-2022, 01:51 PM	9	465
Less workouts same volume Hi there! I am curious what would happen if you were to workout once per week instead of twice, but doubled the workout volume to ensure the same weekly volume was covered. For example instead of two days a week doing 4 sets of 10. If you did one day a week and did 8 sets of 10 or as close as... Curtis611‎, 08-06-2022 04:06 AM	Last Post By air2fakie View Profile View Forum Posts 08-06-2022, 08:57 AM	3	287
FB - from 3x to 2x per week Hello, i need advice. I train classic fullbody 3x per week split, around 14 sets for main muscle groups and around 6-8 for small muscle groups per week. The thing is, im starting to be little bit short on time, i train around 1,5 hours every training and its little hard to me to do 3x per week... Doomer33‎, 08-06-2022 01:50 AM	Last Post By coachcalande View Profile View Forum Posts 08-06-2022, 06:25 AM	5	318
Poll: Bro split Vs full body (ish) Hi, I'm a jiu-jitsu hobbyist (blue belt) and I don't get enough time in the week to fit in more than 2-3 gym sessions on top of jiu-jitsu and other hobbies, family time, etc. I'm not proud to admit this but I follow a "bro split" workout routine consisting of: - chest and triceps - back and... Mathew1994‎, 08-04-2022 01:26 PM	Last Post By RapidFail View Profile View Forum Posts 08-05-2022, 09:15 PM	20	829
A question about adding Super Sets to Punisher Workout Hello all! I need some feedback on a modification I'm thinking about making to the below workout plan from the smart people here! Little history, I followed this workout plan to the letter about 10 years ago when I had the time in my life and it was AMAZING and VERY effective. I lost fat and... demosethenes‎, 08-05-2022 08:29 PM	Last Post By demosethenes View Profile View Forum Posts 08-05-2022, 08:29 PM	0	233
Modify Coolcicada's PPL program? Hey:) So I've just started Coolcicada's PPL program and there are some parts I want to change. I want to focus as much as possible on hypotrophy, so would it be ok to drop the weights and add more reps for some of the exercises? I want to make all of the exercises fall between 10-15 reps since that... ramizwebti‎, 08-05-2022 02:59 PM	Last Post By BeginnerGainz View Profile View Forum Posts 08-05-2022, 06:21 PM	3	336
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 06:55 AM 33 Pages • 1 2 3 4 5 ... 33	Last Post By LargePeter View Profile View Forum Posts 08-05-2022, 04:18 PM	969	1,191,108
Hello everyone I want to come on here and get some opinions review some from some valued members I'm a 45 year old male I'm about 5'8 180 lb I want to start working out again it's been about 13 years recently a few months ago I was diagnosed with the anxiety and depression because I lost my dog a few months ago... Marcman1977‎, 08-04-2022 06:12 PM	Last Post By TAWS6 View Profile View Forum Posts 08-04-2022, 06:56 PM	1	289
New tattoo advice? Hello all. Last week I got a tattoo on my left trap. Since then I’ve switched to front squat, to keep pressure and friction off of the area and give it time to heal. I’m also going to do cable flys instead of bench for the same reason. How long would yall wait before getting back to... qhall‎, 08-04-2022 09:46 AM	Last Post By air2fakie View Profile View Forum Posts 08-04-2022, 10:11 AM	1	277
55 year old lifetime Natty 355x6 on SSB squats New PR today. Check out the leg day attire! https://youtu.be/AP3-AUjcbHQ coachcalande‎, 08-04-2022 05:24 AM	Last Post By coachcalande View Profile View Forum Posts 08-04-2022, 05:33 AM	1	290
Help! Bench stuck at 65kg for months. Hi, 19M and been training for 8 months now. I follow PPL progression and recently I hit a bench plateau I can't seem to overcome. I'm 6'3 and 88kg My routine on Push day: 4x8 BB press (I can only do 2x8 with 65kg and then drop to 62.5kg or 60kg) 3x8 incline DB press mr173869‎, 07-26-2022 04:38 PM	Last Post By jaxqen View Profile View Forum Posts 08-04-2022, 04:23 AM	20	1,425
Make long shifts easier? So I work in a kitchen. I'm standing in place constantly, when I'm not doing that I'm doing heavy repetitive lifts or bent over a sink. Inevitably, 2 hours in I get slight back discomfort. That progresses through the whole day, until it's very uncomfortable 4-5 hours in, then it just gets worse... Technoidy‎, 07-19-2022 05:53 PM	Last Post By GrouchyUSMC View Profile View Forum Posts 08-04-2022, 01:15 AM	21	1,593
please help optimize my workout hello, first post. im 45, 6'3, 205lbs, and trying to optimize my limited workout time to be the most efficient. im not trying to get huge or anything, i just dont want to become a overweight slob. currently im jogging twice a week (approx 10k each run) and also working out at home twice a... hexfarmer‎, 07-23-2022 07:46 PM	Last Post By jaxqen View Profile View Forum Posts 08-03-2022, 02:54 AM	3	769