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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 07:53 AM
210 Pages
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6,298 822,673

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 06:27 PM
18 Pages
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538 305,134

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 01:07 PM
94 Pages
1 2 3 4 5 ... 94
2,790 679,244

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 06:55 AM
27 Pages
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10-13-2018, 06:52 PM Go to last post
804 359,202

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 11:51 AM
22 Pages
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10-10-2018, 10:05 PM Go to last post
652 867,487

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 06:00 AM
2 Pages
1 2
10-10-2018, 09:31 AM Go to last post
45 41,636

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 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
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复制国外大学文凭和成绩单q薇信9631463 76复制ud毕业证成绩单(复制美国文凭 复制特拉华大学毕业证成绩单ud毕业 成绩单特拉华大学毕业证成绩单ud毕 证成绩单特拉华

Q/微信963146376办理美国大学毕业证文凭学历Q/微信963146376办美国大学毕业证办美国大学文凭办美国大学学历证书买美国大学假文凭买美国大学假毕业证书修改成绩单GPA仿制大学成绩单仿制美国大学毕业证仿制美国大学文凭仿制美国文凭证书代办美国学历代办美国文凭代办美国毕业证代办美国硕士文凭代办美国本科学位高仿美国学历制作购买美国学历原版制作美国毕业证买美国毕业证成绩单美国买文凭证书精仿美国文凭证书代办学历认证第三方学历公证学历学位证制作学生卡在读证明办理毕业证成绩单教育部学历学位认证使馆认证归国人员证明修改成绩单+信封申请学校offer录取通知书在读证明:深圳市宏洋教育信息咨询有限公司,...

cmbvhddh12‎, Today 06:04 PM
0 1

复制国外大学文凭和成绩单q薇信9631463 76复制gwu毕业证成绩单(复制美国文凭 )复制乔治·华盛顿大学毕业证成绩单 gwu毕业证成绩单乔治·华盛顿大学毕业 证成绩单gwu

Q/微信963146376办理美国大学毕业证文凭学历Q/微信963146376办美国大学毕业证办美国大学文凭办美国大学学历证书买美国大学假文凭买美国大学假毕业证书修改成绩单GPA仿制大学成绩单仿制美国大学毕业证仿制美国大学文凭仿制美国文凭证书代办美国学历代办美国文凭代办美国毕业证代办美国硕士文凭代办美国本科学位高仿美国学历制作购买美国学历原版制作美国毕业证买美国毕业证成绩单美国买文凭证书精仿美国文凭证书代办学历认证第三方学历公证学历学位证制作学生卡在读证明办理毕业证成绩单教育部学历学位认证使馆认证归国人员证明修改成绩单+信封申请学校offer录取通知书在读证明:深圳市宏洋教育信息咨询有限公司,...

cmbvhddh12‎, Today 05:55 PM
0 2

复制国外大学文凭和成绩单q薇信9631463 76复制uci毕业证成绩单(复制美国文凭 )复制加州大学欧文分校毕业证成绩 uci毕业证成绩单加州大学欧文分校毕 证成绩单uci

Q/微信963146376办理美国大学毕业证文凭学历Q/微信963146376办美国大学毕业证办美国大学文凭办美国大学学历证书买美国大学假文凭买美国大学假毕业证书修改成绩单GPA仿制大学成绩单仿制美国大学毕业证仿制美国大学文凭仿制美国文凭证书代办美国学历代办美国文凭代办美国毕业证代办美国硕士文凭代办美国本科学位高仿美国学历制作购买美国学历原版制作美国毕业证买美国毕业证成绩单美国买文凭证书精仿美国文凭证书代办学历认证第三方学历公证学历学位证制作学生卡在读证明办理毕业证成绩单教育部学历学位认证使馆认证归国人员证明修改成绩单+信封申请学校offer录取通知书在读证明:深圳市宏洋教育信息咨询有限公司,...

cmbvhddh12‎, Today 05:53 PM
0 1

复制国外大学文凭和成绩单q薇信9631463 76复制ucsd毕业证成绩单(复制美国文 )复制加州大学圣地亚哥分校毕业证 绩单ucsd毕业证成绩单加州大学圣地 哥分校毕业证

Q/微信963146376办理美国大学毕业证文凭学历Q/微信963146376办美国大学毕业证办美国大学文凭办美国大学学历证书买美国大学假文凭买美国大学假毕业证书修改成绩单GPA仿制大学成绩单仿制美国大学毕业证仿制美国大学文凭仿制美国文凭证书代办美国学历代办美国文凭代办美国毕业证代办美国硕士文凭代办美国本科学位高仿美国学历制作购买美国学历原版制作美国毕业证买美国毕业证成绩单美国买文凭证书精仿美国文凭证书代办学历认证第三方学历公证学历学位证制作学生卡在读证明办理毕业证成绩单教育部学历学位认证使馆认证归国人员证明修改成绩单+信封申请学校offer录取通知书在读证明:深圳市宏洋教育信息咨询有限公司,...

cmbvhddh12‎, Today 05:51 PM
0 1

复制国外大学文凭和成绩单Q薇信9631463 76复制UVa毕业证成绩单(复制美国文凭 )复制弗吉尼亚大学毕业证成绩单UVa 业证成绩单弗吉尼亚大学毕业证成绩 UVa毕业证成

Q/微信963146376办理美国大学毕业证文凭学历Q/微信963146376办美国大学毕业证办美国大学文凭办美国大学学历证书买美国大学假文凭买美国大学假毕业证书修改成绩单GPA仿制大学成绩单仿制美国大学毕业证仿制美国大学文凭仿制美国文凭证书代办美国学历代办美国文凭代办美国毕业证代办美国硕士文凭代办美国本科学位高仿美国学历制作购买美国学历原版制作美国毕业证买美国毕业证成绩单美国买文凭证书精仿美国文凭证书代办学历认证第三方学历公证学历学位证制作学生卡在读证明办理毕业证成绩单教育部学历学位认证使馆认证归国人员证明修改成绩单+信封申请学校offer录取通知书在读证明:深圳市宏洋教育信息咨询有限公司,...

cmbvhddh12‎, Today 05:47 PM
0 1

复制国外大学文凭和成绩单Q薇信9631463 76复制Brown毕业证成绩单(复制美国文 )复制布朗大学毕业证成绩单Brown毕 证成绩单布朗大学毕业证成绩单Brown 业

Q/微信963146376办理美国大学毕业证文凭学历Q/微信963146376办美国大学毕业证办美国大学文凭办美国大学学历证书买美国大学假文凭买美国大学假毕业证书修改成绩单GPA仿制大学成绩单仿制美国大学毕业证仿制美国大学文凭仿制美国文凭证书代办美国学历代办美国文凭代办美国毕业证代办美国硕士文凭代办美国本科学位高仿美国学历制作购买美国学历原版制作美国毕业证买美国毕业证成绩单美国买文凭证书精仿美国文凭证书代办学历认证第三方学历公证学历学位证制作学生卡在读证明办理毕业证成绩单教育部学历学位认证使馆认证归国人员证明修改成绩单+信封申请学校offer录取通知书在读证明:深圳市宏洋教育信息咨询有限公司,...

cmbvhddh12‎, Today 05:44 PM
0 3

复制国外大学文凭和成绩单q薇信9631463 76复制jhu毕业证成绩单(复制美国文凭 )复制约翰霍普金斯大学毕业证成绩 jhu毕业证成绩单约翰霍普金斯大学毕 证成绩单jhu

Q/微信963146376办理美国大学毕业证文凭学历Q/微信963146376办美国大学毕业证办美国大学文凭办美国大学学历证书买美国大学假文凭买美国大学假毕业证书修改成绩单GPA仿制大学成绩单仿制美国大学毕业证仿制美国大学文凭仿制美国文凭证书代办美国学历代办美国文凭代办美国毕业证代办美国硕士文凭代办美国本科学位高仿美国学历制作购买美国学历原版制作美国毕业证买美国毕业证成绩单美国买文凭证书精仿美国文凭证书代办学历认证第三方学历公证学历学位证制作学生卡在读证明办理毕业证成绩单教育部学历学位认证使馆认证归国人员证明修改成绩单+信封申请学校offer录取通知书在读证明:深圳市宏洋教育信息咨询有限公司,...

cmbvhddh12‎, Today 05:43 PM
0 3

复制国外大学文凭和成绩单q薇信9631463 76复制usc毕业证成绩单(复制美国文凭 )复制南加州大学毕业证成绩单usc毕 证成绩单南加州大学毕业证成绩单usc 业证成绩单

Q/微信963146376办理美国大学毕业证文凭学历Q/微信963146376办美国大学毕业证办美国大学文凭办美国大学学历证书买美国大学假文凭买美国大学假毕业证书修改成绩单GPA仿制大学成绩单仿制美国大学毕业证仿制美国大学文凭仿制美国文凭证书代办美国学历代办美国文凭代办美国毕业证代办美国硕士文凭代办美国本科学位高仿美国学历制作购买美国学历原版制作美国毕业证买美国毕业证成绩单美国买文凭证书精仿美国文凭证书代办学历认证第三方学历公证学历学位证制作学生卡在读证明办理毕业证成绩单教育部学历学位认证使馆认证归国人员证明修改成绩单+信封申请学校offer录取通知书在读证明:深圳市宏洋教育信息咨询有限公司,...

cmbvhddh12‎, Today 05:41 PM
0 6

复制国外大学文凭和成绩单q薇信9631463 76复制佩斯大学毕业证成绩单佩斯大学 毕业证成绩单佩斯大学假文凭佩斯大 学位证

Q/微信963146376办理美国大学毕业证文凭学历Q/微信963146376办美国大学毕业证办美国大学文凭办美国大学学历证书买美国大学假文凭买美国大学假毕业证书修改成绩单GPA仿制大学成绩单仿制美国大学毕业证仿制美国大学文凭仿制美国文凭证书代办美国学历代办美国文凭代办美国毕业证代办美国硕士文凭代办美国本科学位高仿美国学历制作购买美国学历原版制作美国毕业证买美国毕业证成绩单美国买文凭证书精仿美国文凭证书代办学历认证第三方学历公证学历学位证制作学生卡在读证明办理毕业证成绩单教育部学历学位认证使馆认证归国人员证明修改成绩单+信封申请学校offer录取通知书在读证明:深圳市宏洋教育信息咨询有限公司,...

cmbvhddh12‎, Today 05:39 PM
0 6

复制国外大学文凭和成绩单q薇信9631463 76复制bu毕业证成绩单(复制美国文凭 复制波士顿大学毕业证成绩单bu毕业 成绩单波士顿大学毕业证成绩单bu毕 证成绩单波士顿

Q/微信963146376办理美国大学毕业证文凭学历Q/微信963146376办美国大学毕业证办美国大学文凭办美国大学学历证书买美国大学假文凭买美国大学假毕业证书修改成绩单GPA仿制大学成绩单仿制美国大学毕业证仿制美国大学文凭仿制美国文凭证书代办美国学历代办美国文凭代办美国毕业证代办美国硕士文凭代办美国本科学位高仿美国学历制作购买美国学历原版制作美国毕业证买美国毕业证成绩单美国买文凭证书精仿美国文凭证书代办学历认证第三方学历公证学历学位证制作学生卡在读证明办理毕业证成绩单教育部学历学位认证使馆认证归国人员证明修改成绩单+信封申请学校offer录取通知书在读证明:深圳市宏洋教育信息咨询有限公司,...

cmbvhddh12‎, Today 05:37 PM
0 9

"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
253 Pages
1 2 3 4 5 ... 253
Today, 04:46 PM Go to last post
7,587 1,209,004

Training for USMC Boot Camp

I'm going to boot camp for the USMC over the summer, so I've decided to start training. Would this program work? I know that you only should be focusing on pushups, pullups, and sit-ups, but I still want to increase strength. Monday-Sprinting/Agility exercises/3 mile run Tuesday-Upper body...

Reznovan‎, Yesterday 04:08 PM
Today, 04:43 PM Go to last post
12 293

Question Calisthenics only program with equipment - Need your help!

Hi all. I will only be able to workout at home for at least the next year and i need some advice on how to program my training and what exercises to do. The equipment i have avaliable: Pull up bar, Gymnastic rings, Push-up handles, Hard resistence band, weight vest going up to around 20kg. ...

BosnianMachine‎, Yesterday 11:51 PM
Today, 04:24 PM Go to last post
2 158

Am i overtraining? doing too much cardio? Extreme tiredness

Hi there, I have been consistently gaining fat over the last few months. I start every morning with fasted cardio (either jump rope for 30-40 mins/ or hill sprints). I then do weights 3 hours later... always starting with 10 mins incline walking on treadmill, followed by a compound either...

haeloo‎, Today 04:12 PM
Today, 04:20 PM Go to last post
1 35

Post Push/Pull/Legs Routine

I'm a Beginner to Intermediate lifter (still fairly new to lifting but know a lot about form and fitness) and I was just curious if there are any problems with this Push/Pull/Legs routine I created. I plan to have 2 rest days throughout the week and only one leg day because my upper half is lagging...

JessT96‎, Today 03:12 PM
Today, 04:16 PM Go to last post
13 92

Am I doing too much volume?

So I've been training for about 6 and a half months and have been on his site many times but this is my first post. I've made some gains considering I started off as skinny fat but not as much as I could of cause I've been in a deficit most of the time. People online seem to think that 10-20...

Bdaniels7‎, Today 01:38 PM
Today, 03:52 PM Go to last post
6 125

Should I skip leg day being a bicycle courier?

I've just started working as a bike courier where I am out for hours on end every day 5 days a week doing deliveries around the area I live. It get's taxing on my quads and glutes and my legs are killing at the end of each day. I usually have 2 days a week working my legs at the gym, should...

tpreston92‎, Yesterday 02:15 PM
Today, 03:28 PM Go to last post
18 400

Lower back pain : Work through vs modify vs rest

I started lifting using the Fierce 5 Novice program and it's been terrific. Made noticeable gains in both strength and body, and also just been feeling better. Last Thursday I had some light lower back pain (a usual thing for me probably cause I'm tall and skinny, lifting has usually actually...

oelo04‎, Today 09:03 AM
Today, 03:21 PM Go to last post
5 122

How can I lift more weight?

Im a sophomore in high school, my current weight averages at 115. These are my stats Bench-125 Squat-135 Deadlift-235 I have been working out for about 2 months now. I want to be able to bench a plate and increase my leg strength as i rarely do any legs. How can i increase these numbers as i...

WetBean‎, Yesterday 09:12 PM
Today, 02:59 PM Go to last post
7 202

Need advice on program

Monday Squat 5 SETS x 10 REPS Bench Press 6 SETS x 5 REPS Bent Over Row 5 SETS x 8 REPS Overhead Press 4 SETS x 10 REPS Tuesday Pull-Ups 7 SETS x 8-10 REPS Dips 7 SETS x 10 REPS Barbell Bicep Curl 5 SETS x 10 REPS Superset with:

AndrijaJ‎, Today 01:51 AM
Today, 02:56 PM Go to last post
5 230

Suggestion for a cutting routine

Hey everyone, I'm a 180 cm 86 kg male and I am soon going to cut my fat. I'm currently on Ice Cream Fitness 5x5 routine and been doing it for around 6 months. I did get pretty good results, especially on my deadlift and bent-over row. Stats: Squat 5x5 - 102.5 kg (I stopped adding more...

domasikas‎, Today 07:25 AM
Today, 02:50 PM Go to last post
3 107

Ryan Libbey’s Physique

How would it be best described? What sort of program is it likely he follows?

loopdi‎, Yesterday 02:46 AM
Today, 02:21 PM Go to last post
5 281

Talking routine question

First off thank you for taking the time to read and help me! I'm not sure I understand 100% what this means from an article in muscleforlife I read: "Working sets are done with 85% of 1RM (4 to 6 rep range) unless specified otherwise. Warm-up by doing 3 to 4 sets of 8 to 10 reps with 50% of...

dqsrosco1‎, Yesterday 01:42 PM
Today, 02:00 PM Go to last post
4 159

Should i start bulgarian light ?

stats, just hit 18 yesterday, 1.88 height , 88 kg Bench: 70 kg squat 110 kg deadlift 115 kg I did phraks gslp for 3 months than fierce 5 novice program for 4 months, i cant increase weight anymore on novice programs , so i started fierce 5 intermediate, but i realized i really want to do...

kerinso232‎, Today 08:44 AM
4 201

Need critique on my workout

Hey guys this is my first time posting here. I've been working out on and off for years. I usually create workouts on the fly or follow a workout regime. This time I created my own and would like some critique on it. I'm looking to put on some size. A personal trainer friend said the way I put...

cnake‎, Today 11:26 AM
Today, 01:48 PM Go to last post
4 97

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