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Forum: Workout Programs

What workout is best for your goal?

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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: ...

2020Wellness‎, 11-08-2012 01:07 PM
87 Pages
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2,605 597,580

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
175 Pages
1 2 3 4 5 ... 175
5,223 679,627

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
17 Pages
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Yesterday, 07:14 PM Go to last post
503 221,490

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
23 Pages
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Yesterday, 07:55 AM Go to last post
678 237,959

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
03-17-2018, 02:28 PM Go to last post
14 2,026

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 778,479

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
10,927 1,726,479

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the 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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 54,127

Advice and critique on new split?

Hello!! Currently 5' 7" at 161 lb sitting at ~12% body fat. Im trying to cut down to 10% by May/June. Ive been doing a full body routine at the gym for the past two months now and am now looking to switch to a split to hasten my progress. On the days I don't go to the gym, i jump rope, jog or...

kwakjames5‎, Today 07:50 PM
4 92

Push Routine/ Overtraining?

Hey guys, just implemented a new push / pull/ leg split routine. Was wondering if you think my push routine is too much on the shoulders or tri's, wondering if I should add more, keep it, or remove some sets. 4 sets, 4-6 reps: flat barbell bench 3 sets, 12-15 reps: incline flys 4 sets, 8-10...

Colin333‎, Today 06:23 PM
1 86

Critique on program from Max's challenge

Hi all, This is the program from the Max's challenge 'lean advanced'. I thought id put it up in here to gauge your opinions on it. It is designed as a body recomp program and this is the first 6 weeks only. It changes after that but this part is, i guess, to build a base of lean muscle and...

Bargeworth‎, Today 04:47 PM
5 116

Question Does my program look good?

I been getting a program from an online coach for the last 2 months. For me, it's been going great. however, afew PT's at my gym have looked at it and said it was weird (not bad?). MONDAY UPPER A TUESDAY LOWER A WEDNESDAY THURSDAY UPPER B FRIDAY LOWER B UPPER A EXERCISE SET

AussieSam98‎, Today 05:22 AM
10 237

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 08:42 PM
11 Pages
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307 15,515

Can Anyone Rec Some Good Weight Lifting Podcasts?

Looking for a good podcast with good banter about weight lifting that I can download onto a podcast app on the phone. Preferably one where people are interviewed and talk about the ins and outs of different programs and lifts, similar to what we read in the workout program and exercise sections of...

broganoff‎, Today 09:07 AM
Today, 07:12 PM Go to last post
5 142

Don’t feel like I can do it

I can’t seem to get into bodybuilding , whenever I feel like hitting the weights I’m overweight and need to cut , when I do hit them I feel like there’s no difference after a few weeks ,is it meant to take this long to build up

Siyork‎, Today 01:26 PM
3 134

How’s my split look?

So it was suppose to be shoulders and legs but I didn’t like it since legs are such a big muscle and my shoulders get good progress off of just chest day ontop of a shoulder day so I made this split. Legs should be after back that’s just how I have it. These aren’t like set workouts either. It’ll...

ingogliamichael‎, Today 07:14 AM
Today, 06:42 PM Go to last post
5 229

Upper/Lower vs Bro Spit Opinions?

What are your guy's opinions on which routine is better for Hypertrophy, if the volume is the same?

fairbjosh‎, Today 12:29 PM
11 176

How's my split looking?

I'm a 20 year old, 5'10, ~137ish lbs female busy college student, and just switched from an upper/lower split to a push/pull/legs split. I vary my lifts some, but this is a sample of each of those days. I would love any feedback/suggestions! (It includes warmup and cool downs so its not as long as...

Shanigelles‎, Today 03:59 PM
1 79

Feedback about my program

Hi Guys . Please give me some feedback on my training program . I have build a gym at home and since doing that proud to say the lifting/training bug has bitten my whole family so my son wife and daughter trains with me , my son who is 15 does the same program as me just different weights . I...

Time-Man‎, Today 09:54 AM
Today, 04:13 PM Go to last post
1 88

Good split for busy college student?

I'm a 20 year old, 5'10, ~137ish lbs female, and just switched from an upper/lower split to a push/pull/legs split. I vary my lifts some, but this is a sample of each of those days. I would love any feedback/suggestions! (It includes warmup and cool downs so its not as long as it looks, and the...

Shanigelles‎, Today 03:25 PM
Today, 04:06 PM Go to last post
1 99

5/3/1 - Bench

Would this be a good 5/3/1 workout based of the triumvirate part? Bench Warm Up - 50KGX8,40KGX5 Bench 5/3/1 = 75% 1RM X5, 80% 1RM X5, 85% 1RM X5+, Add 5-10% If over 5 Reps Military Press - 5X5@80% And Rear Delt Flyes+Lateral Raises - 4X15 Weighted Dips = 30 Reps Kroc Rows = 4X10-15

alfiefe‎, Today 12:45 PM
Today, 03:51 PM Go to last post
3 119

Training Like A Pro Boxer, 3 Times A Day

Hello guys! So I've recently decided to take boxing seriously and train like a professional. I'm looking to slim down in the process, have that toned boxer's body that's both muscular and athletic. Please rate my workout and tell me how many calories I should be eating per day to reach my goal. I'm...

mmoreiramu‎, 03-18-2018 01:59 PM
Today, 03:48 PM Go to last post
11 315

6 day powerlifting and bodybuilding split

Hi Guys, I'm interested mostly in powerlifting at the moment (have a comp coming up) but also love bodybuilding, now I realise you can never be great at both but I'm trying! Anyway here's my split: Monday: Chest / tri's (heavy benching) Tuesday: Legs (heavy squats) Wendesday: Shoulders...

Simeonie‎, 07-19-2010 01:21 AM
Today, 03:41 PM Go to last post
5 7,080

Muscle disproportions :/ What exercises? What to do?

Hi guys, I'm dieting and training on StrongLifts routine for 3 months. I had disproportions in muscles, mostly traps and lats, before and still nothing changed (probably because i workout with a barbell not dumbbells) but I'd llike to balance my physique. Actaull photos are in the post. Pls give me...

TheBrave89‎, Today 01:54 PM
Today, 03:31 PM Go to last post
4 127

What would someone's physique look like if they only did this program?

What would someone's physique look like if they only did this program for the rest of their life? (Assuming they do this with a good diet) Workout A Squat 5x5 Bench Press 5x5 Barbell Row 5x5 Weighted Dips 3x5 Skullcrushers...

PauloDybala21x‎, Yesterday 01:54 PM
11 453

Beginner/Intermediate gym routine advice

Hi. I'm relatively new to all this gym stuff. I'm an 18 year old male, weighing 12st 3lb (77.5kg) and am 6ft 2" (187cm) tall. I have a narrow frame, with a skinny body, and quite strong legs (it's in the family). Would anyone have any gym routines/exercises that they do or even recommend,...

Dunphyk‎, Today 02:15 PM
1 105

How long should I be bulking, when to start cutting?

I have been bulking for around 7 months, started from 73kg, now at 80kg. Picture for the progress - At the moment eating 3200 kcal and started around 2500-2600, basically each month added 100 cal and got 1 kg heavier. During this period I have been doing stronglifts...

tomjones33‎, Today 06:48 AM
Today, 12:58 PM Go to last post
6 214

Smile How do you I gain fat and get curves?

Hello everyone! I'm new here to the BB website. Please forgive me if I don't know all of the forum procedures just yet. I'll try to make this a quick question: I'm a mesomorph. Goal: Gain lbs in muscle and body fat. Big booty, thicker thighs and have a more defined waist. Dilemma: If you...

QuiFit8‎, Yesterday 10:39 PM
8 216

Which program would I benefit more from?

Which program would be more beneficial for wrestling? Looking to gain mass and strength. Fierce 5 Novice or StrongLift 5x5

KzSqu‎, Today 12:05 PM
Today, 12:05 PM Go to last post
0 98

Almost 4 Months of weight training. Negative gains

Title, I weighed 160-165 when I started, I weigh a steady 150 now. I'm 5'9" and 22 years old I weight train 5 days a week. Chest - Back - Shoulders - Arms - Legs. I do 30 minutes of cardio at %70 of my max hr 5 times a week. I'm usually sore the following day. (I considered ditching the...

Canada000‎, Yesterday 02:39 PM
21 395

Lightbulb Ice Cream Fitness 5x5 - Changes

I've thought about starting this Jason Blahas program in two weeks time, after easter holiday. Reading around abit, there is so much confusion on removing certain exercises like the shrugs because they dont add anything, anyone here got any views on that? Also, is the program even good? I very...

Carwe‎, Today 07:13 AM
Today, 10:27 AM Go to last post
2 182

My gf wants leaner arms after bulking. Advice?

Hey guys. I've been a personal trainer for a little over five years now. Every week I'm learning something new. So I will never claim I have all the answers. This week I've been researching how to make a woman's arms leaner after a very extensive bulking to maintenance period. My gf has been...

Takeo5‎, 03-18-2018 03:27 PM
Today, 09:52 AM Go to last post
25 552

Need help making changes to my routine

So I’m following the Fierce 5 intermediate upper/lower routine and am thinking about making some substitutions, but only with lower day B. I want to switch the front squat and RDL with lunges and the conventional DL. I also want to avoid doing leg extensions, as I am using a heavier weight with...

beq1991‎, Today 08:55 AM
Today, 09:50 AM Go to last post
3 123

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