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Forum: Workout Programs

What workout is best for your goal?

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    4,075 62,418

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
151 Pages
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4,518 586,468

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
19 Pages
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Yesterday, 12:37 PM Go to last post
542 151,820

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
14 Pages
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09-19-2017, 07:48 PM Go to last post
407 163,104

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
82 Pages
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2,444 549,128

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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07-16-2017, 11:17 PM Go to last post
611 716,407

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 1,582,035

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 45,980

Specific Workout for faster muscle memory after 4 months break?

Hi guys , I got back to lifting 2 week ago I'm wondering if there is a specific training scheme for quite a while that will make muscle memory works to it's max or just go lift heavy and eat big straight away . Thanks guys!

rishy10‎, Today 09:09 AM
Today, 05:20 PM Go to last post
2 92

2017 Squat Challenge - Shooting for 165,000

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 03:43 AM
53 Pages
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1,585 109,141

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 09:48 PM
35 Pages
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Today, 05:03 PM Go to last post
1,047 127,138

Weight Plateau and Shoulders

Hello, first off, I know I'm young (15yrs old), but I take lifting extremely seriously. So if you could please give me some good advice, rather than just telling me to stop asking actual questions, I'd be much appreciative. Thank you to everyone who takes this serious. Anyways, recently I've...

benedictg‎, Today 04:52 PM
Today, 04:52 PM Go to last post
0 15

I need some seriouse help...!

Hi! I have been for many years now had the idea of me being skinny fat. I have been searching the whole web, and it is just impossible to understand what I should do to solve the problem. I have actually been pretty active more or less a big part of my life. There was 3-4 years where I was a...

sorrywontsayit‎, Yesterday 09:23 AM
15 233

Lose fat and bulk/grow?

Folks, Newbie here. 33 years old, 169 lbs and have been training on and off for the last 3 years, but only got serious the last 4 months. I have had borederline pre-hypertension for the last 4 years, and I finally got off the pills in the last 4 months with a mixture of HIIT and cardio. Have...

aniron23‎, 09-14-2017 08:18 AM
Today, 03:52 PM Go to last post
21 713

"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
202 Pages
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6,036 870,445


How long would it take me to hit my lifting targets (bare in mind I'm very new), I am following Fierce 5. Current Lift / Target Lifts Squat - 3x5 170lb / 3x5 220lb Bench Press - 3x5 120lb / 3x5 155lb Deadlift - 2x5 175lb / 3x5 240lb A lil about me 5'6 135lbs

Harrryyy‎, Today 03:06 AM
Today, 03:15 PM Go to last post
7 219

Rate this workout program

So I went to a personal trainer a few weeks ago and got a split workout program and made one or two changes to it just adding an exercise for a different one. So the program is sets of 15,12,10,8 trying to go to failure on every set with 1 min 30 second test in between sets Monday- Triceps...

Lukeholme12‎, Today 02:19 PM
1 44

Skinny guy needs help fast

I'm 44yrs old 178lbs skinny guy. I've had a difficult time gaining weight through my life. When I try to eat to gain weight I get that full feeling a lot. So I'm looking for a workout program that will help me reach my goals of gaining a minimum of 50lbs of muscle. Any help would be greatly...

curtiscjr‎, Today 11:24 AM
Today, 01:29 PM Go to last post
1 53

After a year and a half off, I need some advice

I ran Stronglifts for the better part of the year, made some nice strength gains, and in conjunction with my diet and conditioning 3 times a week, I dropped 50 lbs. After getting a new job, I stopped going to the gym for about a year and a half now, only going once or twice here and there. ...

JKing1890‎, Today 12:09 PM
Today, 12:35 PM Go to last post
2 90

Workout advice/evaluation

Hey, guys, I've recently gotten back into lifting after I had a time with my shoulder being a bit screwed due to overloading with a bit of bad form. No issues with it currently, luckily, and I took some time just doing basic lifting to get my form corrected and build a little base strength (not a...

jamesmp4289‎, Yesterday 10:50 PM
3 143

Is walking 3 hours a day enough cardio?

Hello everyone, I was wondering, is 3 hours of walking everyday considered cardio? I'm a janitor at a school and I work 4 hour shifts but I finish in 3 because I speedwalk with no breaks. I lift weights in the morning and work evenings. This is my Monday through Friday routine and I usually just...

Gusis1‎, Yesterday 11:00 PM
Today, 12:04 PM Go to last post
8 237

Lifting Split?

What split works best for you? I hit the gym 5 times a week Mon-Fri, My current split is. Monday - Back & Bi's Tuesday - Shoulders & Tri's Wednesday - Legs Thursday - Chest Friday - Arms

ProxLDM‎, Today 03:26 AM
7 188

Question Looking for the best Fitness workout programme for females

Hi, What is the best workout programme for female/beginner? My GF had a surgery in her right leg (calves bone fracture) and now I want to know what is the best Fitness workout programme for her? She wants to have a fitness body (not muscular). Body fat is about 15% Please advice...

scottmma‎, Yesterday 09:09 AM
Today, 10:37 AM Go to last post
6 114

Question Your toughts on Buff Dudes Bulking plan program

I want to know what you guys think about this program made by buff dudes for a intermediate lifter as a goal add muscle and strength. It's consisted of 6 phases alternating beetween strength gain and hypertrophy. here is a link of the pdf file of the program , check it guys please and give...

rishy10‎, Today 09:18 AM
Today, 09:58 AM Go to last post
2 88

Talking A Push-Pull-Legs-Full (PPLF) 4 Day Routine To Build Muscle.

Hi i am an intermediate, 2 years into bodybuilding. Just about to finish a cut. At 153lbs 6ft around 13% bf and 29.5in waist. I am looking to pack on muscle on a lean bulk for the next year or more. I decided to make a routine Specifically for my self (Go ahead and try it if you like it), a Routine...

Billionares‎, Yesterday 12:06 PM
6 240

Question Why my recovery takes time and I become very fatigued fast during exercise?

I did strength training 1-2 times a week, full body workout, 5-7 exercises, 3 circuits How many reps I do varies, as I don't do a predetermined number of reps, but I just do as much as I can until I fail. E.g. I do as much reps as I can in push-ups until I fail to do. But it takes long...

WeakAmateur88‎, Today 08:38 AM
Today, 08:50 AM Go to last post
1 89

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
2 Pages
1 2
Today, 08:40 AM Go to last post
42 2,257

Upper/lower enough?

Is an upper/lower split good enough for someone who wanna get as big as possible? Is it enough volume and exercices to cover everything? Anyone got good size gains from running this kind of split?

ProXThin‎, 09-13-2017 02:51 AM
2 Pages
1 2
Today, 08:17 AM Go to last post
42 1,238

Back and arms day recommendation

Can some1 give me some recommendations on this back and arms day. Rack pulls x4 Lat pull down x4 Seated cable row x4 Db one arm row x3 Db bicep curl x3 db bicep preacher x3 Decline db tricep extension x3 Tricep push down x3

Ram132G‎, Today 04:27 AM
Today, 07:22 AM Go to last post
4 140

Any other seasoned lifters cut back their regimen?

I went from 5X a week to 2X a week. I'm maintaining ~245-250lbs lean at this point. I hit my genetic limit when I turned 25 and was a massive freak @ 260 but legitimately no more mass could be tacked on. Went to just working glamour muscles for a bit then settled on: Monday-Chest,Biceps,Legs...

wheynweed‎, Yesterday 05:21 PM
Today, 06:42 AM Go to last post
3 146

How long

How long should s beginner work out in the gym for?

Harrryyy‎, Yesterday 11:04 PM
Today, 06:34 AM Go to last post
2 143

Gym advice

Hey I lost a lot of weight and I feel even worse because It's as if my chest and stomach have made no progress whatsoever. Since I am pretty busy I have estimated around 3 days in which I will have time to hit the gym. I need some advice on what I need to do get rid of this irritating fat. Thanks...

racingfan‎, Today 02:58 AM
3 148

Quick question

I workout three days a week. So MWF. Missed wednesday due to exams and couldn’t make it up on Thursday. It’s Friday tomorrow and I have time. Can I do Friday and Saturday and just have Sunday as a rest day? I run Fierce 5.

FalseMortal‎, Yesterday 11:57 PM
3 141

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