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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
189 Pages
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Yesterday, 09:57 PM Go to last post
5,655 736,360

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
90 Pages
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Yesterday, 08:21 PM Go to last post
2,693 630,624

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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06-15-2018, 06:17 AM Go to last post
633 814,632

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
25 Pages
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06-15-2018, 12:46 AM Go to last post
725 286,799

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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06-13-2018, 01:11 PM Go to last post
516 253,793

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
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04-12-2018, 12:55 AM Go to last post
33 17,274

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 1,808,071

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 58,578

I need your help, Please put me in the right direction.

Hey guys, I'm 19 years old and have been lifting since I was about 16. Its been fairly constant the past 3 years with some bad parts here and there. I've come a long way (started at about 110 Lbs and now i'm about 155 lbs 11% bodyfat). I started with ICF 5x5 and then moved into some other weird...

CREXTY‎, Today 10:06 PM
Today, 10:06 PM Go to last post
0 10

Fierce Five

Is it safe to say I'll add weight for every two sessions of the workouts? Two sessions for A, two for B then add 5lbs upper/10lbs lower I'm just wondering because the checklist says change every week and I'm not sure if I should do that after only just starting a new weight for one session in...

mejai95‎, Today 09:54 PM
Today, 09:54 PM Go to last post
0 44

Looking for a 5 day intermediate hypertrophy Upper/Lower A/Push/Pull/Lower B split

Does anyone know of any 5 day intermediate hypertrophy (Upper/Lower A/Push/Pull/Lower B split) programs that they can recommend?

alexl11‎, Today 03:57 PM
5 144

Are these two changes I made to Coolcicada's PPL program BAD?

Here is Coolcicada's original thread: forum.bodybuilding com/showthread.php?t=149807833 (add a dot before the com; I'm not allowed to post links yet) I've gone through Coolcicada's thread and he said moving shrugs from push to pull is fine, and I did that. He then said that replacing barbell...

MIT2021‎, Today 07:58 AM
Today, 09:41 PM Go to last post
19 354

Is this a good workout schedule?

Monday- Cardio Day ( lots of sprinting, jump ropes, basketball, trampoline, and stuff like that) Tuesday- Bicep/Chest Day Wednesday- Legs/Shoulder Day Thursday- Tricep/Back Day Friday- Cardio Day Saturday- Bicep/Chest Day Sunday- Legs/Shoulder Day I am around 15% body fat and I wanna get...

awg10‎, Today 09:10 PM
Today, 09:38 PM Go to last post
2 63

Critique my workout

I am 26 years old weighing 210 lbs and 5’7” Approximately 23% body fat. Store fat mainly in the midsection. Much leaner up top by shoulders and chest. I just got back into working out consistently. My goals are to lose fat and become more lean. Size is least important to me. Please review...

bklyncrypto91‎, Today 09:10 PM
0 52

What do powerlifters do when cutting?

Just curious about what intensity do powerlifters train at while on a cut? Do they generally do same excercises s/b/d or switch to more bodybuilding routine? Is it even possible to keep adding weight every week while on cut for an intermediate level lifter?

imnotflexin‎, Today 11:04 AM
Today, 06:31 PM Go to last post
10 159

Thoughts on this program and hormone levels

I've been working out for years with no real goal other than just being fit and well-rounded. Well, that's not true, my real goal was to "out play" my kids (who are currently 3 and 5). If I can still stand while they're huffing and puffing on the ground, I'm a happy guy. Previously, I've done a...

jebrady03‎, Today 06:31 PM
Today, 06:31 PM Go to last post
0 91

High weight low rep and low weight high rep (both)

Can any one anwser if this is a good way to achieve maximum muscle hypertrophy as it is muscle confusion , time under tension and progressive overload thanks ! Currently doing 3 sets of high weigh low rep ( 3-5) and 2 sets immediately after (12-16) thanks !

codymacdougall‎, Today 06:13 PM
1 43

Sufficient barbell only routine ?

So all I have is a barbell set up. Looking to get thoughts on this as a program that should address compounds and some accessorie needs until I build the strength for pull-ups, and/or buy a band for pulls. Feel free to change the rep scheme. Goes as follows 5x5 - Squat 5x5 - Bench 5x5 -...

JakeanuReeves‎, Today 04:20 PM
8 166

Rep Goal System Upper Lower

Hello everyone Excuse me english isnt my first language My goal is to build muscle and get stronger So far this has made me look and feel better I'm not as skinny I have now some muscle showing and has made my exercises go up to almost 2 times the strength on weight of my lifts For the...

JoeTheManlet‎, Yesterday 04:00 PM
19 338

How is this compared to fierce 5?

How is this workout program for beginners compared to fierce 5, and just in general ? youtube.com/watch?v=uTH6_WcWfMw

bruhpro‎, Today 04:24 PM
Today, 04:45 PM Go to last post
2 111

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
17 Pages
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Today, 04:21 PM Go to last post
485 34,258

Bench presses and rows enough for upper body?

If you think about it Bench works the chest, shoulders and triceps which constitutes the front, and the barbell row works the entire posterior chain: traps, rear delts, erectors, lats and biceps. So I'm kind of curious what would happen if I just picked those 2 exercises for upper body and...

MarusDod‎, 06-14-2018 12:17 PM
2 Pages
1 2
Today, 03:57 PM Go to last post
30 907

The “getting better at bench pressing with a messed up AC-joint” routine

Hi there, I am pretty bad at bench pressing and always was. I am lifting weights for about 10-11 years and powerlifting orientated like 8-9 years. I was always a fan of squats and deadlifting. Bench was always the “have to do” exercise. After all those years I want to strengthen my upper body....

BeardyBobby‎, Today 02:31 PM
0 101

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
17 663

Help with Newbie Program for Guy in 40s

Hello, Apologies in advance, but I would like to see if I can get advice from some folks here on getting set up with a program. I am in my mid 40s and have no prior lifting experience. I also have disc issues in my neck, so am approaching this with caution. I really don't know how to do some...

Zarkus‎, Yesterday 07:38 PM
Today, 02:17 PM Go to last post
18 342

Talking Help-Workout program

Hello,my name is Michael,and i am 15 years old.I have been training in the gym for 7 months now,but i dont see any major improvements.I have only gained 3gs(6,6lbs) and i am just not happy with that.I dont know if its because i dont put my effort in or nutrition or all of that,just idk..I am 181 cm...

Someonenew123‎, Today 12:45 PM
Today, 02:05 PM Go to last post
1 124

Advice for Fierce 5 beginner program, shoulder/elbow pain and progress

Hey guys, I have been doing the Fierce 5 beginners program for about 4 months. I had started this program last year for several months but then was away for international travel for a while so I "restarted" the program with reduced weights to focus on form. I have several questions about my...

stezza383‎, Today 01:26 PM
Today, 01:26 PM Go to last post
0 105

How is my upper/lower/pull/push/legs split?

Hello, here is my U/L/P/P/L split I came up with based on some research and incorporating workouts from other plans. It'll be run like this: Upper, lower, off, pull, push, legs, off. Repeat. Upper: Pendlay Rows 3x8 Bench 3x6 Pullups 3x8 Military Press 3x6

ManOfGod2012‎, Today 07:09 AM
7 136

Question Will this program work?

Hi everyone, I've been following Jason Blaha's 5x5 and I can honestly say it's an amazing program for me. I'm currently on my 12th week and deloading. My lifts are increasing every workout and I'm getting those newbie gains. My diet hasn't always been that great (meaning I don't track macros, I...

Gapsss‎, Today 09:12 AM
1 94

8 month program advice needed!

Hello everyone, I am looking for some help as I feel a little overwhelmed with the amount of information and need some direction. My friends and I are starting an 8 month training program to try and fight the obesity that has crept into our lives. Our weights range from 215 pounds to 320+...

MBL06‎, Today 09:40 AM
Today, 11:47 AM Go to last post
2 135

What program to run after Stronglifts

So I have been running Stronglifts 5x5 for about 8 months now. It seems like squatting heavy to start every workout is making it much harder to progress on the other lifts now that I am over 300lbs on the squat sets. Any suggestions on what program to run next? My current 1RMs are: Squat...

jb487‎, Yesterday 04:33 PM
8 273

Looking for a new program M/20/155 lbs

I am looking for a program that is more aesthetically driven. I am able to go the the gym 6 days a week. My 1rm are all at least "intermediate" on symmetric strength standards website. Any help building a plan or selecting one would be awesome. Also, any other information needed can be given.

karmagooner‎, Today 09:36 AM
1 87

How feasable is body recomposition?

I just started going to the gym a few weeks ago and I heard about body recomposition which sounds great but I also heard it's hard to do. I'd say I have about 25-30% body fat and I currently only get around 30-50g of protein a day so I'll supplement the rest with protein powder. if it's...

Doubt6‎, 06-14-2018 06:12 PM
Today, 10:42 AM Go to last post
14 452

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