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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 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
172 Pages
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5,146 661,675

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
23 Pages
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671 222,524

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
86 Pages
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02-19-2018, 01:37 PM Go to last post
2,565 585,339

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 210,511

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
21 Pages
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02-14-2018, 12:13 PM Go to last post
626 765,814

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 1,701,356

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,857

Question Workout routine need adjustments?

I just started working out not too long ago, is this a good split? Day 1. Chest and shoulders Day 2. Back Day 3. Abs (Sit-ups, planks, etc. at home) Day 4. Arms Day 5. Legs Weekends: Off Feel free to let me know what i could change for the better.

BigJackedBlack‎, Today 05:19 PM
1 2

Should i continue SS or switch to a different routine? (stats inside)

Ive been doing SS for quite a while, im 5'9, 157 lbs and my 5 rep maxes are as follows: Squat: 310lbs for 5 reps deadlift: 315lbs for 5 reps bench: 210lbs for 5 reps military press: 115 for 5 reps Bent over rows: 185 for 5 reps im not sure what my 1rm max is but i would guess it would be...

johncena596‎, Today 01:11 PM
Today, 05:25 PM Go to last post
6 107

over 45 plan?

I was looking through the Training articles. Are there any for over 45 year olds? I am not a beginner but I know that over 45 there are things that may not work as well, or other work outs that work better. Thanks.

muddypaws1‎, Today 03:36 PM
4 45

Skinny boys workout routine

I've looked at and tried both fierce 5 and allpro. What I'm wondering is what is best for me? I am 5'11, 147lbs and skinny. I am pretty weak, my lifts arent impressive. Which of those will be better for me? I have liked both the workouts. but not sure which will help me gain muscle...

GingerSkeleton‎, Today 04:44 PM
0 13

Does this sound like a good split?

So last year I broke my wrist and couldnt lift for 4 months, got depressed put back on 10-15kg that I had lost in the first 4-5 months of the year and pretty much called 2017 quits. Recently my friend who put weight on wanted help losing weight and training, so I thought it would be a good idea...

Rooskie93‎, Today 03:58 PM
Today, 04:26 PM Go to last post
2 78

Fierce 5 break/deload

Just passed a bunch of new PR's and resets on my compounds, but it's been about 10 weeks since I took a week off. I've been doing this program for like 18-19 weeks now I think? I don't feel sluggish, I feel great, still, should I take a week off? Or just deload for a week.

tdod101‎, Today 04:15 PM
Today, 04:15 PM Go to last post
0 59

Pls help, squat and deadlift progressing well, bench sucks loll

Just looking for some help, through the years I’ve noticed my squat and deadlift seem to be progressing well, but my bench just isn’t, if anything I’ve noticed I’m losing strength on the bench. For squats and deadlifts I usually do a 12 rep warmup set, 2 working sets of 8 reps, and a 4th set of...

fabryzz‎, Today 03:25 PM
Today, 03:25 PM Go to last post
0 39

Joining military, which training program would suit me?

Hey, so in 6-10 month im going to Join the military here in Norway. Last 12 month or so I've been going regularly to the gym and got some decent physical results. But from now on would like to train specifically for the army. To do my best there. Because I´m considering a future there. So under the...

Fobus‎, Today 02:28 AM
18 307

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
8 Pages
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Today, 02:31 PM Go to last post
215 8,343

Leroy Colberts Opinion On Muscle Building... I disargee

"If you’re damaging the muscle tissue more than it can recover from, you won’t grow” Colbert says this a lot in other word high volume training more than 12 sets for a muscle a workout is overrated. Obviously he was a very pro full body guy and didn't believe in the whole split training where you...

cthunder0‎, Yesterday 09:33 PM
4 254

Question Critique my Routine! Intermittent Fasting / Lifting 3x a week. What do you think?

Hey guys, I've been transitioning back into the lifting world after a 2 year hiatus. I hope to continue with this as a permanent lifestyle, however I do have some short term timeframe goals... I have a wedding I'll be a part of in 8 weeks, and then some summer events that I want to be in decent...

ThaPizzaGuy‎, Yesterday 05:02 PM
4 189

Can you out train genetics? Bring Up lagging muscles?

So obviously everyone has a lagging or a stubborn muscle due to genetics, like how some people who train arms maybe once a week & have big arms compared to others who have to train arms 2-3 times a week to have bigger arms, anyways I feel underwhelmed with my Biceps considering how much volume and...

cthunder0‎, 02-21-2018 09:29 PM
12 345

workout to lose weight for people without access to weight training ?

hi , my name is Daniel from Indonesia , I am 168 cm (5,5) and 100 kg (220 pound), I've been looking for a workout program for overweight people with asthma and also I' ve dislocated both of my shoulders , I cant run because of my bad knees and also swiming is out of option because people dump...

Dwaluyo‎, Yesterday 08:45 PM
3 143

Looking for Bi's/Tri's suggestions

I was hoping to get some suggestions for a good workout routine for bi's and also one for Tri's. I know all the basic moves but i guess I am looking for ideas to really focus on the different muscle groups. Tri's- Rope extensions Single arm reverse grip extensions, etc etc Bi's- Barbell curls,...

mariusz09‎, Yesterday 12:40 PM
14 288

Would this work?

Day 1 Chest/biceps/shoulders Day 2 Legs/abs Day 3 Back/triceps Day 4. Off day Day 5 Fullbody Day 6. Off day Day 7. Off day Repeat

Tyzek1‎, Today 10:03 AM
2 91

Any good upper/lower or split programs for beginners?

Have finished the f5 novice, which was very good. But i need a new program now, it has to be a 4 day program.

legendoo‎, Today 11:49 AM
Today, 12:51 PM Go to last post
4 144

Compound program: same body weight, just bigger muscles

I've been training for 6 months... I've noticed my muscles getting larger and being able to lift heavier weights (I'm getting more toned...)... but my total weight has stayed the same. Should I be concerned? I would like to lose some body fat... is it time to do a cut and restrict my calorie...

dustman007‎, Today 06:07 AM
6 168

Workout split thoughts

Mon: Chest + Triceps + Calves Tue: Back + Biceps + Traps + Neck Wed: Legs + Shoulders Thu: Triceps + Chest* Fri: Biceps + Calves Sat: Chest (upper) + shoulders + Traps *On Thursdays the main muscle group trained is the triceps and chest is secondary with only 2 exercises of 3 sets. What...

Pujdo‎, Today 06:40 AM
Today, 10:24 AM Go to last post
3 140

Smile Skinny help!

Hello all, I am new to the forums. I am 24 years old, 5',10''. My current is weight 145 lbs. I am by no means crazy skinny because I have a small frame, but skinnier then my liking. I need advice on packing on some pounds. Today I jumped into changing my diet, I am trying to eat about 2500 calories...

jwpcinders‎, 02-20-2018 11:35 AM
12 270

Pressing frequency - history of shoulder impingement

I’ve got a history of shoulder issues (impingement, calcification of the supraspinatus tendon, ...) and I’m wondering - regardless of optimal frequency for muscle growth - what’s the optimal frequency of pressing when you have a bad shoulder? Should I press more often but less volume at a time,...

Nelg1993‎, Today 05:52 AM
3 125

3 Months to get back in shape from injury - 19 years old

I got into lifting very young, started around 13. So I have years of lifting under my belt but about a year ago, did something wrong and wound up with 3 bulging discs in my neck. After a year of physical therapy I can finally lift again, but as you can imagine lost a significant amount of muslce...

obrien7698‎, Today 08:08 AM
Today, 08:30 AM Go to last post
1 124

Which one should i follow?

Hello , I'm George. 179cm 81kg. I've decided which program i want to follow and that's Vikings The Upper/Lower Split (4 days ) or The Upper/Lower/Pull/Push/Legs Split (5 days). I've read many articles and threads and they say that we can train 4 days a week , rest the other days and see better...

GeorgeSp‎, 02-21-2018 06:43 AM
Today, 06:31 AM Go to last post
10 277

Smile Looking for advice on gaining muscle / losing fat

So my goal is to put on more muscle and stay lean/lose fat. My stats: Height: 188cm Weight: 82kg Age: 22 Which puts my daily maintenance calorie rate at about 2,500 kcal per day. I workout 6 times a day as follows: Mon: Boxing 90 minutes

oim8ey‎, 02-21-2018 02:54 PM
Today, 05:43 AM Go to last post
7 303

Putting together your own program (5 day split)

Hi, I started training 6 months ago with a personal trainer and he used to put my gym program together. Initially we started off with 4 days a week, (Push, Legs, Pull, Legs) and he would change my program every two weeks. About 2 months ago he put me onto a 5 day split of Legs, Chest, Shoulders,...

Rick187‎, Yesterday 06:10 PM
4 192

stick tp program religiously?

Ive tried to increase my volume and change weights within an exercise on stronglifts 5x5 but i seem to either get injured or over train... The main issue is doing squats 3 times a week. Im only lifting 100kg... so not like its massive weights... but my quads in particular dont seem to recover...

dustman007‎, 02-21-2018 05:50 AM
10 282

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