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

nightanole‎, 10-05-2015 07:53 AM
175 Pages
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Today, 01:35 AM Go to last post
5,220 679,153

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
1 2 3 4 5 ... 17
Yesterday, 07:14 PM Go to last post
503 221,139

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
1 2 3 4 5 ... 23
Yesterday, 07:55 AM Go to last post
678 237,443

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
1 2 3 4 5 ... 87
Yesterday, 07:52 AM Go to last post
2,603 597,174

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 1,918

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
1 2 3 4 5 ... 21
03-03-2018, 07:07 AM Go to last post
628 778,102

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 1,725,698

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 54,090

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, 04:48 AM Go to last post
18 410

Can I still benefit from a novice/intermediate program?

Hello guys, My stats are following (sorry for metric stats): Gender: Male Age: 24 Bodyweight: 75kg Height: 174cm I have been hitting the gym consistently for about 1.5 years. During this time I started with a 5x5 program which brought my lift to following numbers:

Hemulen‎, Yesterday 10:56 PM
5 136

Cardio confusion. Need advice please.

Hello, been coming to body for awhile now between here, scooby on YouTube, and Marc lobliner I usually can find an answer but today I’m stumped so I signed up. Long story ahead I apologize but because how complicated all this is becoming I figure I’ll type it all out. Any help...

Johnnyconquer‎, Yesterday 05:00 PM
Today, 04:04 AM Go to last post
2 122

What are your opinions on Full Body/Split Hybrid routines?

As someone who enjoys splits (namely PPL) but doesn't like training more than 4 days a week, what do you think of Full Body and Split Hybrids? Example: Day 1: Full Body (21 Sets) Front Squat 3x6-8 Romanian DL 3x6-8 Bench Press 3x6-8 Bent Over Row 3x6-8 Overhead Press 3x6-8 Weighted...

DogletDusk‎, Yesterday 07:43 AM
19 323

Question Ganglion Csty painless and workout ?

I have little ganglion cyst cant see inside of my wrist and its painless,when i throw big.punch it hurts but i can lift weight so can i weight lift only or rest a litte bit. Which one better health and i dont wanna stop right now. Doc sad to me 3 week rest with wrist supporter.but i have no...

lixt1‎, Yesterday 10:16 PM
2 119

"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
234 Pages
1 2 3 4 5 ... 234
Today, 01:57 AM Go to last post
7,001 1,033,489

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
2 99

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
20 246

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
3 Pages
1 2 3
74 6,715

Post Historectomy

My wife asked me to reach out to the community since she's having 0 luck with google searches etc. She's looking for a post-historectomy get back into shape plan (she bodybuilds and love squats/deadlifts, etc)... So far she's encountered over 2 dozen opinions (you'll never lift...

CdnVet0506‎, Yesterday 09:06 PM
Yesterday, 10:13 PM Go to last post
4 93

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
Yesterday, 09:55 PM Go to last post
5 237

Recommend me a program

Can someone recommend me a good program for working out 4-5 days per week that I can do with just free weights ( preferably dumbbells but most any barbell exercise has a dumbbell variant anyway ) , a pull up bar and an adjustable bench ? I like simple programs that use tried and tested exercises (...

Shadowman82‎, Yesterday 07:59 PM
Yesterday, 09:35 PM Go to last post
3 106

Reps and sets on candito's 6 week strength programme

Confused as to whether there is a set number or reps and sets for this programme, the PDF only mention 4 sets for optional exercise but i can't find anything on the main lifts etc.

MillerJ03‎, Yesterday 12:24 PM
Yesterday, 05:34 PM Go to last post
2 89


I have no clue how to start, but I know pretty much what I want to do. I have 1 primary goal and I don't have a lot of time or resources so I don't expect to be able to get much else. The most important thing I want to get from my exercise is raw strength. I don't particularly care what I look...

333555333‎, Yesterday 06:30 AM
Yesterday, 05:32 PM Go to last post
5 215

Need a new chest training protocol because chest is stubborn!

Chest is one the hardest body parts for me to grow. Any protocols recommended?

bp408865‎, 03-17-2018 04:53 PM
Yesterday, 05:30 PM Go to last post
15 376

Red face squats in fierce 5

hi everyone I decided to substitute the deadlift and leg curl in place of front squats and rdl in workout b and i do low bar squats in workout a and thought about changing it to a high bar squat to work the quads since i won't be doing the front squat anymore so my question is should I continue...

MaNdUde02‎, Yesterday 05:24 PM
Yesterday, 05:26 PM Go to last post
1 136

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: 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,...

grouchyjarhead‎, 01-23-2018 06:14 AM
Yesterday, 04:07 PM Go to last post
27 2,009

Can someone recommend a routine for me?

I am doing the Fierce 5 Upper/lower intermediate routine right now and have been running it for 6 weeks. It is a very solid program, but the only issue I have is it only has me doing back squats and the bench press once a week. I feel like I’m not progressing as much as I would if I were doing...

beq1991‎, Yesterday 10:33 AM
Yesterday, 02:34 PM Go to last post
8 239

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
Yesterday, 12:34 PM Go to last post
9 259

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
6 Pages
1 2 3 4 5 ... 6
Yesterday, 12:12 PM Go to last post
161 7,491

Anyone ever seen this real prison workout?? CRAZY! Must See!

Watch this ENTIRE video. No weights, no supplements, no steroids. Just pullups off the rack, pushups and burpees. Around 3:15 you see about 30 guys hitting poses with a snuck in cellphone. These guys are built like concrete. VIDEO BELOW

Daveshere‎, Yesterday 03:15 AM
Yesterday, 11:50 AM Go to last post
21 405

Madcow 5x5 metric spreadsheet

About to try out Madcow 5x5, but having a problem finding a metric spreadsheet (Kilogram) to track my progression. Anyone know of a spreadsheet with Kg increments, or how to change the original spreadsheet to calculate Kg? (Not very handy with excel) Thanks in advance, and have a nice day :)

SlingFit‎, 08-29-2013 09:04 AM
Yesterday, 10:42 AM Go to last post
2 4,171

Back Development. (Pics)

I was wondering if you could see any progress on my back development? The one on the bottom is more recent.

fairbjosh‎, Yesterday 04:46 AM
Yesterday, 10:31 AM Go to last post
5 344

David Laid DUP

I have been working out for about 2 years now and I just got David Laids DUP program. This is the first program I have ever attempted to run. I was just wondering how often you should try to update your PR's so you can update the weight on your program. I do not really know what I am doing. Any...

JakieT‎, 02-27-2018 03:48 PM
Yesterday, 08:33 AM Go to last post
12 4,789

SL or MadCow if running 2x week

Hi! I am training for military, but my primary goal would be strength. I have trained for over a year, but seruosly only for 9 month. When I started being serious, I was cutting and my program was 4x week, with one of either Squat/Deadlift/OHP or bench every workout (1x of them every week) (2...

Storfiskarn52‎, 03-18-2018 09:10 AM
Yesterday, 08:17 AM Go to last post
4 216

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