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Forum: Workout Programs

What workout is best for your goal?

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

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  2. Discuss Olympic lifting and your personal programs.

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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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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
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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
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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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12-24-2018, 12:00 PM Go to last post
661 900,668

Sticky Thread 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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 5,209

Sticky Thread 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 07:00 AM
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11-19-2018, 08:39 AM Go to last post
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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
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04-19-2016, 01:44 PM Go to last post
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https://wellnesstrials.org/sc-a-cream-uk/

SC A Cream UK Check in your doctor properly local discount vitamin store for natural remedies for any stress nonetheless feel after doing all of the above. Are you getting enough insomnia? Try some natural supplements like Valerian extract or Melatonin. They inexpensive, natural means, used...

cewthtru‎, Today 11:00 PM
Today, 11:00 PM Go to last post
0 1

Fierce 5 substitution questions

I have a few questions about tuning the routine I'm doing now, they namely center on reps. I've noticed that a lot of the time in the listed programs when a more "isolation" movement is swapped in for a bigger lift, the rep range goes up a notch. An example being in the dumbbell program, when split...

CommanderFun‎, Yesterday 04:53 PM
6 264

Need some help

Hey everyone. I just finished up Barbell medicines Bridge 1.0. The program was interesting but when I sit down and look at the numbers I don't think its a method that works for me. First some background. I'm 32 years old started hitting the gym regularly back in 2016 or so. It wasn't until...

Alan21‎, Today 05:28 PM
Today, 10:09 PM Go to last post
16 161

Any Workout Balance of DeadLifts/Bench with Aesthetics? Strength and Mass? Newbie.

16 1/2 year old. Started August. Left it here and there took 2-3 days of each week wasn't really serious. No proper sleep/diet. Managed to get deadlift from like 110-120lbs to 315 one time max. Now I am serious.

AsadTheFirst‎, Today 09:37 PM
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Strength vs Size, Curls vs Compounds

Hey everyone, So I know this has been talked about a lot but I'm still a little confused. My overall goal is aesthetics but I want to be strong as well, I don't want to just be one of those dudes who uses machines and does curls (nothing against people who do tho). I want to have a solid squat,...

NeasD‎, Today 08:51 PM
1 95

Question Whats worth sweating over and not?

My goal is to get as big as i can and get close to my genetic potential, and there are so much information around on how to get big, i feel like i know everything i need, but what are worth focusing on vs not? How important are workout split and periodization? does it matter so much? as long as...

GetReadyPhil‎, 01-10-2019 08:02 PM
11 666

Dumbbell Olympic lifts

Are dumbbell Olympic lifts worth my time? I am an athlete and I want to work on getting more explosive for wrestling but I don’t have access to Olympic barbell lift training. I can only do dumbbell snatches and cleans. Thanks

JWM57‎, Today 07:10 PM
Today, 07:10 PM Go to last post
0 61

New to 5x5 Stonglift program

Hi, Anyone have anything to add or remarks on my program. Im 34 years 160lbs started working out for 3 month ago. Im in week 7 in my 5x5 stonglift program 4 days split. But average 5.5 days a week workout. 4 heavy and weekens more chill. Adding Program/result for one of the last weeks. Il eat ok...

Quatro84‎, Today 05:13 PM
1 114

Conflicting information! Could someone clarify?

Hi guys, So I've been training for some time now using advice from these boards, and my strength has increased. As my strength slows down I was looking to hire a PT. I found this PT who looks insane, has trained clients who all look insane and one has went on to be a PT himself (he also looks...

FDRD1‎, Today 03:40 PM
6 140

Can't seem to build anymore muscle

Hello everyone.. I've been trying to get my arms to grow because they're 13.2 Inches and its been like this for a year now its frustrating me. I do: Back/biceps Chest/triceps shoulders Legs

memz123‎, 09-27-2012 12:50 PM
Today, 06:56 PM Go to last post
11 6,761

Talking Hip band exercises

How important is abductor & adductor work with a band if I already deadlift and squat? Are these two movements enough stimulus for the hip muscles? Thanks

JWM57‎, Today 06:24 PM
Today, 06:24 PM Go to last post
0 72

I Need Help.

Hello Guys, I’am 19 years old, about 5'11" and 176 pounds . I’ve been lifting for a year. My Progress: Squat - 45 lbs 3x5 - Now - 203 lbs Deadlift - 132 lbs 3x5 - Now - 315 lbs OHP - 45 lbs 3x5 Now - 110 lbs Bench - 45 lbs 3x5 Now - 155 lbs

GeloHF‎, Today 09:32 AM
Today, 05:07 PM Go to last post
10 273

Question Advice for a Beginner

After a pretty shocking DEXA scan (28% BF) I’ve begun a simple routine and hope to change my body comp. drastically. I’ve been completing the following every other day for the past few weeks: - Leg Press 3x20 at 70 lbs - Calf Raises 3x20 at 80 lbs - Lat Pull Down 3x12 at 40 lbs - Tricep...

arbitraryname30‎, Yesterday 10:43 AM
6 253

Alternating between strength and hypertrophy

Hey all, Not entirely new to these forums as I've been a lurker on and off for a time. Let's get to business. For the past 6 years I've been engaging in aerobic exercises with some weightlifting as I used to be super fat and I hit a low of 12%BF up from an ugly 35-40%BF and it worked to help...

DJRipa‎, 01-18-2019 08:50 PM
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5/3/1 bbb and the length of the program

It’s 5/3/1 bbb my lifts are 240 bench, 140 ohp( this seems so hard to progress lol), squat 320, dl 350. This is my 6th cycle should I run the program until I start to pleateua ? Chest day: 5/3/1 bench, incline bench 5x10 (or shoulder press not sure if I should keep shoulder with shoulder day or...

bojanglez34‎, Today 02:31 PM
2 82

Does my Routine need improvement? (Hypertrophy focus)

I have been doing this PPL program for about 2 weeks now and I really enjoy it. I wanted to post it here and make sure I have a good balance and enough volume per week for hypertrophy. I do not know enough to judge it myself so I wanted to get feedback from more knowledgeable individuals. All...

Zielink‎, 01-20-2019 12:31 PM
Today, 02:49 PM Go to last post
4 257

Unhappy Transition from 3x10 to 5x5 what working weight to use?

I am currently on a cut (200lbs down from 216lbs) on week 8 of a P/P/L variant of my own (with linear progression) and have decided to drop doing 3x10 and start 5x5 to get my strength up a bit on the main compounds and leaving the rest of the accessory work as 3x10. TLDR: I was wondering what...

johndoethethird‎, Today 01:18 PM
Today, 02:39 PM Go to last post
6 148

Should I switch to a powerlifting program?

I've been lifting for around 1.5 years and running Viking's Bare Bone Series for around a year by now. I can say I'm pretty comfortable with major compound exercises (deadlift, squat, barbell row, bench and overhead press), but I'm used to performing this lifts in high volume (as written in the...

ShellRox‎, Today 05:09 AM
Today, 01:58 PM Go to last post
12 279

Question Operator training program

How would an operator train ? A guy in my gym says he runs tactical barbell and I can’t find what the routine is without paying for the book. I read reviews that said it isn’t all that. What would an effective routine consist of ? Other than strength work what type of other excercises are there...

JakeNoSnake98‎, 01-20-2019 02:54 PM
16 484

I've read all the programs. Need help critiquing what I have put together.

Hi, Can you please let me know what you think about the below workout I designed. I plan to start this program in a couple weeks. I've been told that I do too many isolation exercises and that I need to add in more compound movements. I think that this program might solve that. Let me know your...

fdsa487‎, Today 12:02 PM
Today, 01:08 PM Go to last post
6 195

Looking for a coach / program since power lifting isn't getting it done.

How do I find a good coach in my area for building an aesthetic physique while still maintaining my strength, or do I even need one? I've done power lifting for the last 3 years and it isn't building the physique I want. As my coach kept telling me over and over that I wouldn't get stronger...

thatgingerbeard‎, Today 10:11 AM
Today, 12:20 PM Go to last post
5 190

Need workout program help

Hello , have been going to the gym for 4 months , My end goal is to gain mass and be bulky. I’m currently doing a 6 day split but have researched that’s no good. I don’t have a bar at my gym but use dumbbells and a bench for replacement . just eating clean, high protein high calorie diet . Cardio...

sha28‎, Today 11:33 AM
1 123

Exclamation Vikings's Bare Bones Series

Hi guys I am returning to Viking1992's Upper/Lower 4 day split today after finishing madcow's 5x5 workout where I plateaued pretty much everywhere on the main lifts. My question is to which weight I should return on the U/L split? I can't possibly continue with the numbers that I had when I...

BotoX888‎, Today 11:06 AM
1 118

Smile Vikings bare bones

Hey guys, been working out years off and on. I am 39 and looking for a routine to put size on. Been through the full body routines and some 5 day splits. My main goal is size and my diet is in check. Just seeing what you guys think about vikings bare bones u/l/p/p/l. It goods interesting to me....

tdog1980‎, Today 09:02 AM
Today, 11:12 AM Go to last post
4 177

Back, shoulders and arms soreness

Lately, I have not been getting sore after lifting back, biceps or shoulders and I do not know why. I have gone heavier for less reps, I have gone lighter with more reps. I have done super sets and I have tried pauses with a slow release. None of these are helping and I don't know why? Could any...

MickeyMoves‎, Today 06:32 AM
9 319

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