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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
159 Pages
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4,764 616,325

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
15 Pages
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Today, 02:39 AM Go to last post
447 182,130

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
20 Pages
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Yesterday, 03:09 AM Go to last post
588 178,006

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
83 Pages
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11-22-2017, 10:45 AM Go to last post
2,487 563,928

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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11-17-2017, 01:12 PM Go to last post
620 735,945

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 1,630,685

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 48,989

Adding 2 kgs every workout on 5x5

I was doing 8-12 reps fullbody workout . people told me to use a written program. So i want to gain muscle and get stronger i found out 5x5 is great for it. My gym dosent have 1.25kgs so i buy 1kg sandbag So i should add 2.5kg every workout but i only can add 2kg is it ok ?? And how much weights...

bzyspecial‎, Today 10:31 AM
1 23

Exclamation newbie Looking for basic Answers about program

hello, I'm A 18yo, 6'2. around 143.3lbs. And Bad english :P I've Started going to gym 4 Months ago through this program: 4 days week, chest=biceps.off. Back=Triceps .off. Shoulders=Forarms , LEGS=abs=LowerBack .off. So I've Got Some slow good Gains In Last past months with this program but not...

dirtynut‎, Yesterday 10:48 PM
5 125

"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 08:03 PM
213 Pages
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6,361 922,310

Is this routine really working for me?

Hey people, so my problem is that i've been dieting for 2 months (im bulking) the diet is being controlled every week, so i'd say my diet is pretty decent, im getting my fats from really healthy sources, 6 meals a day.So a little bit of back story, i stoped lifitng for 2 months before getting back...

thevillekiller4‎, Today 09:47 AM
2 82

Simple vs high volume??

Hi guys. I'm 20, 174cm and 72kg. I've lifted for 2.5 years but big 3 still sucks. Squat 75kgx5, sumo 70kgx5, bench 60kgx5, row 60kgx5, press 40kgx5. I'm doing Pull Push Leg 4day per week with rotation. Push day (example): Bb bench 3x6 Bb press 3x6 Db incline 3x8 Db bench 3x8 Db press 3x8...

Danielvn1997‎, Yesterday 07:42 AM
Today, 09:08 AM Go to last post
11 270

2 week bulk following with 2 week cut

I've seen this on the internet called bulldozer bulking system which says is backed by science and is the most effective cycle Is it actually better than other cycles?

SavinPerera‎, Today 03:07 AM
5 137

Ice Cream Fitness: Novice 5x5 For Bodybuilders: Part II

Don't rep me for this thread, just continuing the thread, due to the first one getting close to 10K posts. I am in no way condoning what Jason did, just simply starting a thread for those of us who follow the program and a place to discuss it. Part I -...

mikeallen52‎, 06-25-2013 03:24 AM
88 Pages
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Today, 08:33 AM Go to last post
2,619 368,614

Post critique my program

Hey, i have been working out since last year but i actually started bulking and taking it seriously for the last 4 months (trying to eat on a surplus etc) but im following a custom program that i made which i try to focus on strength ... Its like a combination of 5 x 5 and push pull legs : Push...

Evan1999‎, Yesterday 05:36 PM
4 208

Question Athlean Xero...worth it??

Hi everyone, new here, so take it easy on me. Basically I started my fitness regime some 18 months ago or so. Originally weighed 167lb, which at only 5'4" made me quite overweight! I had tried to lose it many times from diet alone with no luck, but last year I decided to get the Focus T25...

Mario875‎, Yesterday 03:10 AM
Today, 07:26 AM Go to last post
12 279

Need new program after long cut and lots of strength loss

Been on long miserable cut. Went from 193 18%bf down to 170 11%. I look skinny AF now and some of my lifts r down bigtime. Looking in the mirror is depressing. I need size back. Thinking of trying Lyle's generic bulking or maybe Canditos or Texas Method. Will at least some size come back fairly...

livindagym‎, Today 07:20 AM
2 76

How easy should I go during my first week in the gym?

So back in 2012-2015 I used to go to the gym heavily, so I do know exactly what I'm doing, but during that time i was transitioning into a new career and moving in with my girlfriend working 12 hour shifts at a new job and I had to stop going to the gym because I had no more time, plus I was in a...

1upnick‎, Yesterday 07:43 AM
Today, 07:17 AM Go to last post
4 170

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): http://forum.bodybuilding.com/showthread.php?t=170072913 2015 (112,995): http://forum.bodybuilding.com/showthread.php?t=165798171 2014...

JustBulk‎, 12-31-2016 10:48 PM
41 Pages
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1,222 146,014

FB or U/L ? - time restraints -

Due to my schedule I'm only able to workout monday, wednesday and thursday. Until now I used to do FB 3x a week with my third session on friday. I tried doing it on thursday but I'm not yet recovered well enough by then. Should I switch to an U/L split alternating U/L/U one week, L/U/L the...

Nelg1993‎, Yesterday 10:39 AM
Today, 06:45 AM Go to last post
8 202

Another Foolish Program suggestion query

Hi Guys, Presently I am doing Push : Bench, Incline, Side lateral, Squat, Leg curl, Tri(2 excercise) Pull : Sumo DL, Pulldowns ( 6-7 sets ), BB rows, T bar row ( once in 2-3 weeks ), Facepull+Shrug, Lunges(1 set,V high volume), Bi (2 excercise) I do this 4 days a week. Sets are 3 unless...

akki21‎, Today 03:10 AM
Today, 06:32 AM Go to last post
7 137

Very high metabolism looking to gain muscle mass

I’m 21 years old and I’ve been going to the gym everyday now for the last 3 months. I have been noticing some growth but not tons. I am 6’ 6” and 160lbs and I have a super high metabolism. No matter how much I eat I can’t gain a single pound. I am even up to 3000 calories a day and no difference....

Theman1711‎, Yesterday 07:40 PM
Today, 06:28 AM Go to last post
4 131

Program advice for ectomorph who can push himself into limit

Hi guys Yeah you might be laughed because of the title :D The reason of the title is that i have an motivation/free time to push myself into its limits to maximize my transformation progress firstly i have really bad genetics (thanx to dad) why i'm saying this, because my father was like...

SirMordred‎, Yesterday 04:30 PM
Today, 06:26 AM Go to last post
17 244

What do you think about my strength program?

Day 1 Flat barbell bench 5x5 Dumbbell bench 5x5 Weighted dips 5x5 Squats 5x5 Leg press 5x5 Calf raises 5x5 15 minutes of cardio

littlefatweeny‎, Yesterday 03:25 PM
5 179

Strength Training

Hey guys, I've noticed some bodybuilders train a body part twice per week and every 2nd day would be a strength gaining day and the other would be more reps/lighter weight then some do 4 weeks of 100% strength training then 4 weeks of lighter weight/more reps, which is recommended?

tarqil‎, Yesterday 08:39 PM
2 122

Critique my program, please.

Stats: M23, 175cm, 74kg bodyweight. My program: PPL 2x/week - Pull A, Push A, Legs A, Pull B, Push B, Legs B, Rest, Repeat Progression for main lifts: SuffolkPunch guide: Quick and dirty guide to intermediate progression. Progression for accessories: Double progression. Other info: Arms and...

Benchmate‎, Yesterday 10:39 PM
Yesterday, 10:39 PM Go to last post
0 112

Lower chest problems....

Hi everyone, I’m new on this page so forgive me if I lack any expected eticate.. I have been training consistently for about 7/8 months but I feel like I’m having trouble hitting / gaining size on my lower chest!! I’m doing decline barbell/dumbbell bench press as well as decline dumbbell...

superlucas‎, Yesterday 02:59 PM
Yesterday, 06:16 PM Go to last post
8 175

Full Body 3 x a week - Feedback Appreciated

Hey guys, Looking for some feedback on my program here. I thinking of doing: Mondays: Weights Tuesday: Cardio Wednesday: Weights Thursday: Cardio Friday: Weights

AliAhmadNO‎, Yesterday 04:25 PM
Yesterday, 04:25 PM Go to last post
0 101

Program for general strength/novice Oly

I've been running SSNLP for a few months, until August I ran it faithfully. Since then I've hit a few sticking points, and I've accumulated some fat I'm not comfortable with so I modified it. Anyway, ideal or not my current lifts are: ~280x5 squat 340x5 deadlift (or 360x3) 230x5 bench 160x5...

cfreetenor‎, Yesterday 02:05 PM
Yesterday, 03:49 PM Go to last post
2 130

Joining Military -- Need Workout Advice

Hey everyone! My name is Jesse. This is my first time here and I have decided that it's best to get as much and any advice that I can from you guys as my life will be changing soon. In two months from today, I am shipping out to Air Force Basic Military Training. Here are my stats: Sex: M ...

Jesse1475‎, 11-08-2017 12:59 AM
Yesterday, 12:43 PM Go to last post
21 607

2017 Squat Challenge - Shooting for 110,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: http://forum.bodybuilding.com/showthread.php?t=170040683 This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 04:43 AM
61 Pages
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Yesterday, 11:51 AM Go to last post
1,822 119,987

Arrow Program advice

Hey, I'm new here. I wanted to ask if you think its good this program for a me (17 year old 1,78 meters 50 kilos). I'm trying to gain some mass. Day 1 Bench press 5 x 5 Shoulder press 4 x 8 Dumbell laying tricep extension 4 x 8 Tricep Dips 4 x 8 Core 3 x max Day 2

Calypso808‎, 11-22-2017 12:14 PM
Yesterday, 10:24 AM Go to last post
3 165

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