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Forum: Workout Programs

What workout is best for your goal?

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The 5/3/1 Method

Darthdingo

Today, 05:33 AM

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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Bigger legs

sportymary1

03-03-2023, 06:19 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 32 Pages • 1 2 3 4 5 ... 32	Last Post By Cermit View Profile View Forum Posts 03-17-2023, 03:49 AM	953	444,249
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 26 Pages • 1 2 3 4 5 ... 26	Last Post By Charlotte35 View Profile View Forum Posts Visit Homepage 03-04-2023, 01:36 AM	757	1,047,830
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 25 Pages • 1 2 3 4 5 ... 25	Last Post By ChrisOom View Profile View Forum Posts 03-02-2023, 07:37 PM	720	1,623,145
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 104 Pages • 1 2 3 4 5 ... 104	Last Post By 2020Wellness View Profile View Forum Posts Visit Homepage 01-20-2023, 06:49 AM	3,114	1,501,759
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 AresM8 View Profile View Forum Posts 01-11-2023, 10:26 PM	89	491,100
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 Lymnenews5e2q View Profile View Forum Posts 10-20-2022, 11:49 PM	1	14,706
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	70,990
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	3,354,485

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V₳₴Ⱨł₭₳Ɽ₳₦ ௹+1 604-288-2478specialist in delhi ncr Famous Indian Astrologer World famous and Best Jyotish, Astrologer and Tantrik in , India. For more details you call to Panditji at +1 604-288-2478 Panditji is one of the leading and most promising Jyotish, Astrologer and Tantrik in , India. Having experience of about 20 + years Mr. Pandit ji has successfully... moxih‎, Today 12:20 AM	Last Post By moxih View Profile View Forum Posts Today, 12:20 AM	0	54
I need a 3 day workout plan but… I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention... BB-Guy‎, 01-14-2023 10:40 AM 6 Pages • 1 2 3 4 5 ... 6	Last Post By coachcalande View Profile View Forum Posts Yesterday, 02:45 PM	164	19,398
"Fierce 5" Comprehensive Program List I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper... davisj3537‎, 07-08-2014 07:03 PM 275 Pages • 1 2 3 4 5 ... 275	Last Post By naser224u View Profile View Forum Posts Yesterday, 07:43 AM	8,231	2,349,525
Coach Calandes Torso/Limbs Powerbuilding split Looking for gains? Need a change? Dont want to be a slave to the gym but want size, strength and gains the natural way? This simple approach will pack on muscle, build strength and fill your sleeves. This is two parts bodybuilding and 1 part powerlifting. The split is based on training... coachcalande‎, Yesterday 03:51 AM	Last Post By coachcalande View Profile View Forum Posts Yesterday, 04:25 AM	3	185
The best foods to eat before and after a workout for optimal results Are you looking to improve your workout performance and results? The foods you eat before and after your workout can have a significant impact on your energy levels, muscle recovery, and overall fitness progress. In this article, we’ll discuss the best foods to eat before and after a workout to... sweatstrength‎, Yesterday 02:43 AM	Last Post By sweatstrength View Profile View Forum Posts Yesterday, 02:43 AM	0	132
Tips for staying motivated with your fitness goals Maintaining a regular fitness routine is an essential component of a healthy lifestyle, but it can be difficult to stay motivated over time. Whether you’re struggling to get started or find yourself losing steam, there are several strategies you can use to stay motivated and reach your fitness... sweatstrength‎, Yesterday 02:42 AM	Last Post By sweatstrength View Profile View Forum Posts Yesterday, 02:42 AM	0	108
The top 5 benefits of drinking green tea for your health and fitness goals Green tea is rich in antioxidants, which are compounds that protect our cells from damage caused by harmful molecules called free radicals. Drinking green tea regularly has been shown to reduce the risk of various chronic diseases, including cancer, heart disease, and diabetes. Additionally, green... sweatstrength‎, Yesterday 02:39 AM	Last Post By sweatstrength View Profile View Forum Posts Yesterday, 02:39 AM	0	125
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V₳₴Ⱨł₭₳Ɽ₳₦@ +1 604-288-2478 specialist in delhi ncr Famous Indian Astrologer World famous and Best Jyotish, Astrologer and Tantrik in , India. For more details you call to Panditji at +1 604-288-2478 Panditji is one of the leading and most promising Jyotish, Astrologer and Tantrik in , India. Having experience of about 20 + years Mr. Pandit ji has successfully... morar3671‎, Yesterday 12:23 AM	Last Post By morar3671 View Profile View Forum Posts Yesterday, 12:23 AM	0	81
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Gym Routine! Help Plz Hey guys. I’m a newbie here .I’ve recently came home 3 weeks ago from a 2 year prison term which only involved Calisthenics maybe for 1 ur of it. , inside I was just doing 10 sets of push-ups 1 set incl. 30flat push-ups 30 incl and 30 decline push-ups for a total rep 900. Every other day 10 sets of... dukehalimali‎, 03-18-2023 08:12 PM	Last Post By dukehalimali View Profile View Forum Posts 03-18-2023, 08:12 PM	0	152
Help with workout program, thanks Hello, this seems like a good place to post this question. Apologize for length and detail I only posted once on here years ago and got attacked for lack of detail. Looking for some help to find a program that works into my schedule and is most effective. Here's the details. I've been... timmyuser‎, 03-18-2023 12:05 PM	Last Post By TolerantLactose View Profile View Forum Posts 03-18-2023, 07:34 PM	6	293
Periodization a waste? For bodybuilding and now powerlifting!!?? What! https://youtu.be/Bqh4kwBLs1k Pretty good video of you’re bored TAWS6‎, 03-17-2023 09:45 AM	Last Post By CW47 View Profile View Forum Posts Visit Homepage 03-18-2023, 05:30 PM	4	392
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Workout tips and opinions Hi all. I’m a novice lifter (less than 6 months in gym) and I’m switching from a 4 days/week UL workout to a 3 days/week full body. I tried to build a workout in order to reach from 12 to 15 direct work sets for every muscle group. The goal is to build mass (hypertrophy). Muscle groups... zarka90‎, 03-16-2023 05:39 AM	Last Post By JhanDiana View Profile View Forum Posts 03-18-2023, 05:23 AM	17	646
Free apps for workouts? My wife is wanting an app to tell her what body parts to work and on what days. I told her just do PPL to make it easy and she just Bert stared at me. She wanted me to ask on here. I've told her I'd even help her, but she just wants something she can log into and check off each day. Is there... hendrixfreak70‎, 03-16-2023 12:18 PM	Last Post By hendrixfreak70 View Profile View Forum Posts 03-17-2023, 10:41 AM	3	269
Plateau Busting? What's the problem? Here's my current situation: - Lifted for a few years after college, got up to 183lbs at 14% - Stopped for like 8 years - Just got back in, exploded back up in weight due to muscle memory - In 5 months went from 158lbs back up to 190lbs at 17.5% - Now I can't get past 190 without just... thebeginning88‎, 03-16-2023 10:45 AM	Last Post By TAWS6 View Profile View Forum Posts 03-16-2023, 02:00 PM	3	540
Suggested changes to my routine? Hello all, I started going to the gym 3 days a week just for mental health and to gain some strength. I came up with a routine just to get me started and keep me motivated. It's pretty simple but I think it's unsustainable long-term. Now that I've been going to the gym for about 3 months I'm... FunxMed‎, 03-16-2023 12:02 PM	Last Post By FunxMed View Profile View Forum Posts 03-16-2023, 12:02 PM	0	237
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John Meadow's take on changing rep ranges with each set Hi all! Really could use your help here. The late great John Meadows had a past post that mentioned another strategy for stimulating growth - - change up your rep ranges. In short, he said in a typical three-set exercise....you could start off 1st set with 15-20 range....2nd 10-15...and 3rd... VicMackey123‎, 03-15-2023 10:49 AM	Last Post By VicMackey123 View Profile View Forum Posts 03-15-2023, 06:39 PM	2	252
Upperbody program My upperbody muscles are kinda weak so I train them all equally. I follow a upper lower program for 4 days, which means I have 2 upper body days. 2 chest exercises (incline, bench/flys), 2 back exercises (lat pulldown, assisted pullup) 2 shoulder exercises (shoulder press, lateral raise) 1... Oberstradl‎, 03-15-2023 02:27 PM	Last Post By Camarija View Profile View Forum Posts 03-15-2023, 06:25 PM	2	289