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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
141 Pages
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Today, 06:41 PM Go to last post
4,221 551,488

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
17 Pages
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Today, 10:32 AM Go to last post
487 126,653

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
81 Pages
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2,422 534,882

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
13 Pages
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07-21-2017, 04:14 AM Go to last post
381 138,413

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
611 699,294

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 1,524,487

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 43,417

Question Workout program too much or too little?

15 Years old with a limited amount of weights so I boosted volume, but I’m questioning if I’m training too much or too little and how many sets are too many per muscle. Its a simple push pull legs split doing abs 6 days a week not sure if I should do 4. Monday: Biceps Back Core Tuesday: Chest...

SteinMandjes‎, 07-20-2017 12:09 AM
6 214

How much should a 6 ft tall guy weigh?

How much should a muscular 6ft tall guy weigh? What's the best weight? Currently I weigh 158 and I'm trying to add more weight and muscle. I'm thinking 170 is a good weight, but does anyone know for sure? I don't want to be fat, but I don't want to be skinny either.

BornAndBred‎, 02-08-2005 07:28 AM
2 Pages
1 2
Today, 11:32 PM Go to last post
51 242,680

"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
193 Pages
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5,772 820,983

Strong Curves - Working out same muscle groups back to back?

Hey guys! I just did the first workout of the week on Bret Contreras's Strong Curves program. I'm a little confused because I thought you weren't supposed to work muscles back to back. But he says this is the ideal schedule: Mon - Workout A Tues - Workout B Weds - Cardio Thurs - Workout C...

Asstronaut‎, Today 10:45 PM
0 50

Smile 6 or 12 reps early

Hey im been working out a while(2 months), but i feel weak compared to others. And my goal is putting on size. So im thinking is it smart of me to do a lot of strenght training early 6-8 reps. So later on i can lift heavier when i gonna do 10-12 reps later? Then i will gain a lot more size, because...

KimboLakala‎, Today 10:22 PM
0 50

Modified Fierce 5 Question

Hello all, I just started running a slightly modified Fierce 5 and wanted to ask how I could further tweak it to accomplish my goals. I have naturally wider hip-bones and want to really build my chest, lats, and shoulders to give the illusion of a smaller waist/hips. Should I change anything, or...

Abrew94‎, Today 04:55 PM
7 126

Question about this program

I'm about to go on this PPL split which uses RPE and the RPE numbers go up per set ie: set 1- rpe 6 set 2- rpe 7 set 3- rpe 8 and so on but my question is, when I use progressive overload and log the weights. If I beat a weight on my rpe 9 set do I next week move it that weight down to rpe...

y0m0rph‎, Today 02:37 PM
Today, 09:39 PM Go to last post
2 108

Is this a solid PPL routine? Would love some critiquing

Push day day 1: -Flat bench press 5 sets of 5 reps -incline dumbell press 4 sets of 8-10 reps -dumbell lateral shoulder raises 4 sets of 12 - 15 reps -peck deck machine 4 sets of 12 reps - tricep rope push down 4 sets of 10 -dumbell skull crushers

trustdaprocess‎, Today 07:11 PM
3 86

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
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1,325 98,478

Stronglifts 5x5 need opinions

So I'm just starting out and need to increase my strength and muscle mass. I'm considering doing the stronglifts 5x5 program. It looks tough but apparently it's supposed to work. Anyone had any experience with this program and could let me know how it works ( providing you do it right of course ) ...

MBoux2000‎, Today 08:44 AM
Today, 07:30 PM Go to last post
25 360

Is this a good workout split?

Is this a good program? It's in set x rep format. Thanks. Monday: Legs Leg Press 7 4 Leg Curl 3 15 Stiff-Leg Deadlift 5 8 Leg Extensions + Machine Side Raise 5 8 Tuesday: Chest + Tris + Front Delts DB Flys 3 8 Incline DB Press 3 8

ryanmagee10‎, Today 07:10 PM
2 71

Exclamation Another Endomorph/Skinny-Fat Person Needs help:Confused abt contradiction in bulk/cut

hi I'm a female endomorph (huge butt, boobs, lovehandles, small legs/arms) that is skinny fat. I've been dieting/exercising for over a year with little improvment in body comp. i eat a low carb diet (no grains etc) with mostly protein and lift 3x week. how does one start to trim fat off if...

fluorophore‎, Today 05:41 PM
Today, 06:48 PM Go to last post
6 129

Best starting strength routine?

What is the best starting strength routine for size? I've been doing SL 5x5 for a few months and can now do: Squat: 280lbs for 3x5 Bench: 195lbs for 5x5 Overhead press: 130lbs for 3x5 Deadlift: 275lbs for 1x5 (haven't struggled increasing weight yet so I can definitely do more) Im 21 y/o...

LieutenantDan95‎, Today 12:52 PM
Today, 06:00 PM Go to last post
5 200

Post Do I have genetic potential ? Plz help

Hi I'm just wondering if I have good bodybuilding genetics and bodybuilding potential I'm 19 I weigh 175 and I'm 6 2 I have pictures on my profile of me currently thanks for ur help

lift299‎, Today 04:24 PM
Today, 04:41 PM Go to last post
1 92

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
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849 109,272

Stick to my current routine or switch to a proper program?

Right now it's the summer holidays so time isn't an issue for me. I'm doing my own routine and I'm definitely seeing progress but would it be better for me to do an official program? My current routine is a 6 day split with 30 minutes cardio at the end. A) Chest, shoulders and triceps ...

dzhu‎, Yesterday 05:09 PM
Today, 04:35 PM Go to last post
1 108

Just created a totally new workout program was hoping for some feedback from you guys

New workout plan. Does this sound good for me? Need opinions Let me start off by saying I am a complete noob and really need some help and was hoping y'all could critique my plan. Here is everything I am 18 5"9 and weigh 180 and around 20% body fat. My macros are set for 250 carbs 220...

trustdaprocess‎, Yesterday 06:52 PM
Today, 04:33 PM Go to last post
2 254

4 day fullbody

So I want to do a full body split 4x a week. I was thinking Monday: heavy tuesday:light Thursday:heavy Friday:light think I will run into problems with this routine. Or alternatively I thought mon:main lifts tue:accessory wed: rest thur: main lifts friday:accessory

cking0423‎, Today 04:16 PM
Today, 04:32 PM Go to last post
1 55

Need help on getting rid of lines under chest and on stomach

I started working out at the gym a little over a month ago. Mostly machine weights. I've always been a healthy eater, but not huge on exercise or weightlifting. As I got older i saw what laziness was doing to my body, so I got a fitbit and in March I started taking walks each day to the point where...

pbsfinest2004‎, Today 10:47 AM
Today, 04:31 PM Go to last post
1 124

[Pics] Another Wide-Hip Hourglass Bro Needing Help

Straight to the details: I'm 5'6", 138lbs, don't exercise much. Used to play sports, so basically cardio. You can see in the pics that I'm naturally pretty lean so it isn't just skinnyfat I need to lose from the hips. 35" chest, 29" waist, and 35" hips. This 1:1 ratio makes wearing any...

sadhipsboy‎, Yesterday 07:46 PM
Today, 04:28 PM Go to last post
10 317

Arnold full body workout

I was wondering if this full body workout would give me a lot of muscle mass. It does seem to have a lot of volume, however I get a lot of sleep and eat about 3000cal. Here it is: Squats 5 x 8,8,6,6,6 Bench Presses 5 x 8,8,6,6,6 Incline Presses 5 x 8,8,6,6,6 Wide-Grip Chins 5 x 8-10 Bent-Over...

JulianKim13‎, Today 05:04 AM
Today, 04:18 PM Go to last post
6 161

Can one night of bad sleep make such a big difference?

I am doing the Viking Bare Bones full body program and my last workout was Friday. I slept well and ate well during the weekend, but had only 4 hours of sleep from Sunday to Monday. Today I went to the gym at night and my performance was much worse than last Friday. Even though I was using the...

weitun‎, Today 02:17 PM
Today, 04:16 PM Go to last post
2 84

Hey Is This Program Good?

I am 15 And Dont like splits i think its better if i do full body Is this good if i do everday with only 2 rest days? Pull up 2x8 Push up 3x15 Bicep Curls 3x10-12 Bench press 3x10 Bent Over Dumbbell Row 2x10 Tricep Dips 2x10 Concantrion Curls 2x10 15 Squats

Eli750‎, Today 07:26 AM
Today, 03:13 PM Go to last post
6 157

4 Day Upper/Lower Split (critique)

26/M/165lbs 5'11" Goal: Weight Gain Over the course of the week your chest, back, shoulders, quads, and hamstrings will receive 14 sets. Progression +5lbs every 1-2 weeks and deload when needed (anticipating every 3-5 weeks) I posted a 4 day routine earlier this week and got some great...

fairchild22‎, 07-22-2017 10:28 AM
7 399

Better beginner bulk workout

I'm a beginner at a healthy BMI, which I know is bull**** but since I'm probably the average inactive person they use I decided that this should leave me free enough to decide to bulk even though I know most of my weigh is fat. My logic for this is that I'm slim and if I lose weight I may loose the...

TomTuttle‎, Today 11:32 AM
Today, 12:48 PM Go to last post
2 144

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