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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread 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 07:13 AM
3 Pages
1 2 3
Yesterday, 02:18 PM Go to last post
83 8,907

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
23 Pages
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11-21-2020, 09:03 AM Go to last post
680 739,191

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
33 Pages
1 2 3 4 5 ... 33
960 885,618

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
23 Pages
1 2 3 4 5 ... 23
10-23-2020, 09:05 PM Go to last post
688 1,288,236

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
100 Pages
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2,987 1,115,495

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
3 Pages
1 2 3
09-08-2020, 10:44 AM Go to last post
80 287,289

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
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,662,139

Let's chase new totals for the end of 2020!

Following this recent thread: https://forum.bodybuilding.com/showthread.php?t=178919951&p=1615896661&viewfull=1#post1615896661 Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
12 Pages
1 2 3 4 5 ... 12
Today, 12:13 PM Go to last post
342 38,288

Anabolic Cutting Program - 0% LBM Loss

I've spent the past seven years researching and working on various new theories and programmes relating to body recomposition and getting shredded. I have now finally come up with something which I believe will be of great interest to the community and I am excited to share it with you guys. ...

Aguisa92‎, Today 11:44 AM
Today, 11:44 AM Go to last post
0 24

Not gaining strength

The first year of lifting I followed icf 5x5 and got to a 300 bench. 175 ohp. 335 squat. And 415 deadlift. After that I stalled on all lifts. I then tried 5/3/1 the following year No gains on bench. Then I tried 7/5/3 the year after that still nothing. Then mad cow the year after that still...

Johnmush‎, Today 08:32 AM
Today, 10:22 AM Go to last post
1 100

How should I handle this?

Due to muscle tightness/strain in my pelvic floor, I’m not allowed to do squats, deadlifts or any core work (or anything involving tension in thr core). Haven’t been able to do this for the last 5 months. I am however able to do basically everything else as long as its not extremely heavy or...

chrismanop‎, 11-28-2020 03:14 PM
Today, 09:24 AM Go to last post
11 778

I am looking to try this routine what can I expect? Suggestions?

The goal here is to grow some overall size and just get more fit. Improve strength endurance physique and energy. What kind of results can I expect if I follow this routine for 2 months or so? Obviously that's a short period of time but I am wondering if its enough to see any noticeable results. ...

darkariel7‎, Yesterday 02:48 AM
25 694

Would you subscribe to a lifting journal application?

I have heavy duty spreadsheet that allows for multiple ways to view the entered data. It is adaptive to the user in that they choose what stats are and are not displayed, so the view is never clogged with stuff you don't think is important. I have the idea that I could host it to a website and...

MrKasab‎, Yesterday 01:26 PM
9 326

workout program for Brazilian Jiujitsu practioners

Hey guys During Covid BJJ gyms are closed because its contact sport. Can anyone help with a workout program that helps me to stay in shape

hypomaniac‎, Yesterday 02:08 PM
Yesterday, 08:19 PM Go to last post
1 214

15 minutes a day workout

Hi! Since a few years I do a 10 minute full body HIIT workout every morning, but would like to build a bit more muscle without changing the frequency/ duration much. There are two main reasons I want to stick to a daily but short workout: 1) Short workouts work way better for me because of...

potatobear‎, Yesterday 02:48 AM
Yesterday, 03:27 PM Go to last post
8 427

Best skinny guy workout program

I know diet is obviously key, but does anybody have any recommendations for a good gym workout program for a skinny guy to gain muscle/size? I know there are a ton of workouts posted, but it's a bit overwhelming trying to work out which is the best option. Are there any that are particularly tried...

SpiderHam‎, 11-29-2020 01:07 AM
Yesterday, 03:27 PM Go to last post
4 524

Please critique my PPL (no bench, OHP, Squat and Deadlift)

I'm planning to do a PPLRPPLR. I don't care about strength at all. My goals are aesthetic and injury avoidance. I've done the Fierce 5 program for 3 months but at the end I really hate doing the heavy compound exercices, especially at low rep range. I'd like to know if my program is balanced and...

kalcard‎, 11-25-2020 02:49 PM
Yesterday, 01:19 PM Go to last post
6 1,040

Question Upper Split Critique

I'm currently in the first month of an upper/lower 4 day split, and was hoping to get your thoughts/critique on how my UPPER days look. Mon/Thurs - Upper Tues/Fri - Lower Upper A Bench Press - 3x 6-8 Bent over Barbell Row - 3x 6-8 Standing overhead press - 3x 6-8

KRich227‎, 11-29-2020 05:12 PM
Yesterday, 11:59 AM Go to last post
3 405

Strange Situation/Fitness Level i've got myself in

I've tried to use the search function, nothing fits what I'd like to. If there's a more appropriate place to ask this, please advise. I lost around 15 KG doing Keto up until late November last year, or at least extremely low carb combined with bro splits/somethings PPL. I find the challenge to...

chubbsyt‎, Yesterday 08:19 AM
Yesterday, 10:12 AM Go to last post
4 306

Low rep pull ups dangerous?

I’m running lyles GBR upper lower routine, currently doing the powerbuilding cycle. This cycle calls for main lifts to be done for sets of 5 and assistance lifts for sets of 8-12. One of the guys at my gym saw me doing sets of 5 for pull ups and said that I’m asking for an elbow tendon injury going...

dairycorncarne‎, 11-29-2020 11:06 PM
Yesterday, 02:39 AM Go to last post
4 367

Exclamation How do I get this guys arms & chest?

5'9 Yeah he's got a bit of a tum but how do I get to this mass on arms and chest. Compounds or isolation? https://pbs.twimg.com/media/DEJQWhEXsAIJa_o.jpg https://i2-prod.mirror.co.uk/incoming/article10731948.ece/ALTERNATES/s615b/Leicester-City-Players-Return-to-First-Team-Training.jpg

MGTOWpulpit‎, 11-24-2020 11:02 AM
Yesterday, 01:16 AM Go to last post
8 1,265

Starting over

Soo about 2 years ago I injured a nerve in my left arm which caused me to lose control of my wrist. Since then I have not been able to hold the same weight as my left arm. Fast forward to Covid and I haven't lifted since March. Just started again 2weeks ago, but was w ok wondering which plan...

Mr13percent‎, 11-29-2020 05:28 PM
11-29-2020, 09:37 PM Go to last post
3 375

Should I be following a beginner or intermediate program based on my physique?

I've got a year of lifting under my belt but this year I barely lifted. Dunno if I still look like a beginner or if I should look into intermediate style training?

CheekyCuntt‎, 11-29-2020 06:32 PM
11-29-2020, 07:17 PM Go to last post
8 460

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 03:00 AM
21 Pages
1 2 3 4 5 ... 21
628 169,010

Smile workout split 2020

Ok so i been lifting for a couple years and got my deadlift to 525, squat is 435 , Bench is 315 and i am 20 years old 6 feet 175 lbs-180 lbs since my weight fluctuates. i made a workout split if you guys want to try it is: you DAY 1: Push DAY 2:Pull DAY 3:Legs DAY 4:Shoulders +Arms DAY 5ff...

massimoo‎, 11-27-2020 12:14 PM
11-29-2020, 02:33 AM Go to last post
8 961

Upper/Lower, no progression in some exercises

I do an upper lower split, upper body day consisting of Barbell flat bench press, lat pulldown, barbell overhead press, barbell bent over row, ez bar curl, ez bar skull crusher and cable rear delt fly I get stronger every workout on the bench press. About one rep more every workout, and add...

drunkenmaster1‎, 11-23-2020 07:42 AM
11-29-2020, 02:06 AM Go to last post
13 1,622

Is this a good workout program for a beginner/someone that's skinny fat?

Hi, I'm going to be busy next year as a student and I've found this 3 day/ week Full Body Routine. The 3 Day Full Body Split Monday: Full Body Workout Tuesday: off Wednesday: Full Body Workout Thursday: off

CheekyCuntt‎, 11-28-2020 08:04 PM
11-28-2020, 09:54 PM Go to last post
4 581

Question What do you think of GZCLP?

I am currently running Allpro’s routine as per the sticky and have seen some strength gains (as expected from a newbie), mostly neuromuscular rather than size, but I have been on a cut for 12 weeks having lost 4.7kg (~10lbs) so I wasn’t expecting any substantial size gains. I’d like to move to a...

xuerebx‎, 11-25-2020 08:44 AM
11-27-2020, 12:39 PM Go to last post
14 1,311

Stronglifts, when to switch to 3x5, when to microload?

TL;DR when should I switch to 3x5 and when should i go in smaller increments than 5lbs/workout. Here's the longer verson: I'm 45yo and have been overweight and primarily focusing on fat loss. I started strong lifts in Feb 2019 and went until Dec 2019 and while I didn't lose a ton of weight I...

doughboy4‎, 11-27-2020 07:30 AM
11-27-2020, 11:50 AM Go to last post
7 700

Lightbulb HELP NEEDED! Regarding my current workout

Hi everyone Could really do with some help on my current workout, so many thanks in advance! :) Context: I've been invited to a pool party for New Year's, so the pressure is on! I know I shouldn't be so vain -- it's stupid -- but I can't really help it, either. I've attached two pictures...

Joshjosh87‎, 11-04-2020 07:20 PM
11-27-2020, 03:56 AM Go to last post
8 1,982

I've been doing a unique routine and would like to share it

7 days a week 1x1 max effort dead stop bench press 1x1 max effort hex bar deadlift no warmups or any other strenuous activity I bench 238lbx1 and hex bar deadlift, from the high handles, 352lbx1 (when I was doing conventional deadlift I did 340lbx1). I didn't get to my current strength...

zargrim‎, 11-26-2020 11:03 AM
11-27-2020, 01:21 AM Go to last post
9 978

Free workout tracker program for Windows?

Does anyone know of a good, free or open source workout tracker program to download for Windows? I need something that allows me to create my own workouts. I don't need anything fancy, just the workout, set, reps, amount of weight, keeping track of my own weight and measurements, and keeping a log....

Faithbuilders‎, 11-17-2020 09:23 AM
11-26-2020, 10:05 AM Go to last post
4 1,496

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